Chapter 11: Shit's Getting Real
63 miles in 7-days.
It was a rough week. No doubt about it and the grieving process is a path we’ll be on for a while more. Despite that reality, I’ve got a goal, to run this Richmond Marathon and redeem myself from that piss poor performance from last year!
On a good note, I have no doubt in my mind that if I had to run a Marathon this weekend I would beat my last performance by over an hour. Last November I ran my first ever Marathon and finished a mere 6-minutes before they removed the finish line (DNF) at 5hrs 54min! It was a piss poor performance and rather embarrassing to be honest.
After FOUR zero days in a row, I did 8.8miles on Saturday morning at a very easy, conversational pace leading into Sunday’s long run. Time to kick off the week with 18-miles!
Sunday: 10.1.2023 (Day 71 of 112): Easy Run: 18-miles.
I did this same route just six days ago on my 17-miler easy run. We start at a local park, run an out-and-back 5-mile route before continuing on for the remainder of the miles. This is a great option to include as many runners as possible. It allows runners to get in anywhere from 1 mile up to 20+ all while starting together and seeing each other for the first 5-miles.
There’s a small but mighty group of us gathered together at 6:50am. One of our runners is going for 3 or 4 miles, another for 10 and another for 14. As for myself I would continue on for the full 18 miles.
During these long runs, the mind can really wander. Since I was getting in a lot of miles with friends I didn’t bring my headphones. The conversations were good, but once I was on my own the run became monotonous. My heart rate was low and steady and my feet maintained a good rhythm. The monotony was only broken up when I stopped to text my wife or take in some nutrition.
I found that when I was running comfortably and my heart rate was around 130, my pace was a steady 10’10”. I was gladly sacrificing my pace to stop and text my wife to check in on her. Things went well and I got my miles done.
The first 15 miles was good. I felt strong, my hydration was on point but I was feeling pretty hungry around mile 14. Rumblings in my stomach caused me to rethink my nutrition plan for the long runs.
18.0 Miles | Avg Pace: 10’|45” Avg HR: 134 | Best Mile: 8’52” | Feeling: Hungry
Stupid! Dumb decision. Why the hell did I buy a 2-story house!?
Of course with a 2-story house, there are steps. Stupid damn steps.
The 18-mile run complicated my life, compounded by the presence of a cat who I think is a murderer reincarnated.
This is the first time this training buildup that my legs are SORE! My thighs are on fire and my calf’s are sore. Walking up the steps is manageable, however getting down the stairs, sitting on a toilet, sitting in a chair, on the couch, etc is a challenge. It’s incredible how sore my legs are.
It was 4-days of no running, no exercise and plenty of unhealthy eating followed by an 8.8mile run then an 18-mile run. (Then a 4-mile run and another 6.5mi run you’ll read about down below!)
Over the course of the last 11-weeks there are multiple tools I’ve used for recovery and rehab.
Percussion Gun.
Handheld Foam Roller.
TENS Device.
Cold Pack and Bandage Wrap.
Foam Roller.
It’s obvious, training for the Marathon requires a lot of running. It also requires strength training, rehabilitation, nutrition and recovery.
Monday: 10.2.2023 (Day 72 of 112): Recovery Easy Run: 4 miles.
Delayed Onset of Muscle Soreness (DOMS). That’s the scientific name of the phenomenon that’s happening to me. The common term is “BULLSHIT”.
I’m still sore, so I make the decision to run in the evening instead of the morning. I was hoping an additional 10 hours of rest may alleviate the soreness in my thigs. Deep in my muscle tissue are these tiny crystals, with sharp edges, wedged between the muscle fiber and causing pain and soreness. These tiny crystalized remnants of lactic acid are disrupting my life.
The soreness didn’t fade and the run still had to happen.
I set out to a local park with a 0.8mi loop that’s nearby to get this done. 5 laps and I’m done. The soreness in my legs isn’t going to allow for a fast or efficient run. I’m just getting out there to get it done.
The laps are only interrupted by a quick stop at the latrine, which I’m thankful for because unlike in Utah, this is a trail I will be revisiting often. IYKYK.
The weather was warm for October but that brought out a lot of walkers and runners to the park. It’s great to see so many people out and even better to run past a few people who look like they’ve just recently picked up the hobby of running.
This leads to to ponder this question: When does running go beyond a hobby?
4.0 Miles | Avg Pace: 10’37” | Avg HR: 128 | Best Mile: 10’36” | Feeling: Awkward
Tuesday: 10.3.2023 (Day 73 of 112): Quality Run: 6-7 miles.
Today, October 3rd is the 30yr anniversary of the Battle of Mogadishu during operation Gothic Serpent. The story was detailed in the book “Black Hawk Down” and the movie of the same name. It was the most intense firefight and combat that U.S Forces encountered since the Vietnam war.
Two men received the Medal of Honor for their actions that day. MSG Gary Gordon and SFC Randy Shughart. I highly recommend you read their MoH Citations.
Since the age of 19, when I was first given the book “Black Hawk Down” by my first NCO in the 82nd Airborne Division, I have prayed to have the courage of these two men. To take action to help people, the ultimate act of selfless service.
Greater love hath no man than this, that a man lay down his life for his friends.
-JOHN 15:13
https://www.army.mil/medalofhonor/citations27.html
NFQ!
The Grind Continues! I know tomorrow I have a rest day from running and I’m looking forward to it, but today there is work to be done. Discipline will win the day.
I’m doing my best to be home as much as possible while my wife is home, so I’m planning my runs with the intent to be done and home when she’s off of work. This means I’m heading to the trail during the “heat” of the day and in October that means 80F, which feels pretty damn incredible.
The program from Coach Brown:
1.5mile warmup
3x 1km at Effort (7’31”) with 3min recovery jog
2x 600m at Effort (7’31”) with 2min recovery jog
1.5mi cooldown
The warmup went as expected on still sore legs and then I started on my 1KM efforts!
“What the hell is that?”
AAAAARRRRRRGGGGGHHHHHH!!
It’s my left calf! Cramping up pretty bad on my first effort. I stopped to stretch it out but it remained sore the rest of the run! I pushed forward but knew I wasn’t going to make that 7’31” expectation. I was disappointed.
Then I started having near-panic attack. What if this happens on race day? What if I get a bad cramp that inhibits my goal pace? The only thought that responded was “I’m going to fucking finish! Only two options. Cross the Finish Line or a Ride to the Hospital in an Ambulance”.
So what really happened?
1.5mile warmup: 11’08” Avg
1km: 7’50” ~ 1km: 9’47” ~ 1km: 8’27”
600m: 8’43” ~ 600m: 8’16”
1.5mi cooldown: 10’50”
6.5 Miles | Avg Pace: 10’50” | Avg HR: 132 | Best Lap: 7’50” | Feeling: Deflated
Wednesday: 10.4.2023 (Day 74 of 112): Active Rest
We’re 11 weeks in and you ought to know by know that Wednesday’s means 5K with the club. Lately it’s always been more than 5K during this marathon buildup, but today it’s going to be a walk. My legs were still slightly sore and after completing 37 miles in the last few days, I was taking the day off.
It was a great night with the club as we visited our local sports boutique that was offering a discount to club runners along with some refreshments and snacks. I picked up a few new items and some nutrition and enjoyed a 30-minute walk while stretching out my legs.
1.74 Miles | Avg Pace: 17’15” | Avg HR: 88 | Best Mile: n/a | Feeling: Rested
Thursday: 10.5.2023 (Day 75 of 112): Quality Run: 8-miles
As soon as I woke up I knew today’s run was going to be a tough one. I somehow had to squeeze an 8-mile run into a 5-mile run slot. I was crunched for time as I had to hold a team meeting for our upcoming Tuna 200 Race.
**Tuna 200 race. We have two teams of 12 running a 200-mile relay race from Garner, NC to Atlantic Beach, NC. I did the same race last year and had a great time. I’m really looking forward to this year and enjoying a 30hour race with friends.
Back to my Thursday run, I knew it was going to be tough. Coach Brown prescribed a good one.
2-mile warmup at 10’15”- 11’18” pace
4-miles at an 8’39” pace
2-mile cooldown at 10’15” - 11’18” pace
To make everything work I decided to run before the Club Run. Good thing I’ve got friends like Dave who are willing to meet up early. When it comes to completing a Marathon training buildup, having friends who are willing to run with you is an absolute necessity for me. I have a lot of respect for those runners who go about it on a solo mission!
Dave and I link up at 6pm and get started on the 2-mile warmup from the brewery. It’s an easy, conversational pace that offered the opportunity to catch up with my friend. We finished up with a few minutes to spare before the club run and just like that I’m 2-miles down.
The next iteration of this run is 4-miles at 8’39” pace! This is going to be tough because the next 4 miles are up and down some hills and it won’t be easy. I know going into this run that I can keep that pace, I just did it a few weeks ago in Kansas. However with the 5 hills in front of me, I’m not sure how this is going to go.
I link up with a young man who is new to the club and he says he is running at 8’30” pace, so I figure that ought to be just right and invite him to run along with me.
We take off on a great pace. I feel like we are sub 8 and after 1-mile my new running mate declares he just clocked a 7’50” mile! That’s weird because my watch clocked at 8’12”. Still faster than expected but I was feeling good. We must have been under 8-min because just behind me was Robert, which was surprising because she told me just 10-minutes ago that he was going for an “easy” run because of the 20-miler on Saturday.
Turns out Robert’s a liar, like the rest of us. He wasn’t going for an “easy” run, he was going to chase that elusive sub 40min:5mile Thursday club run. It’s an unofficial benchmark within the club. It’s not an easy task, not something that I was going to be trying to accomplish this evening.
My pace slowed and I finished up a few miles before heading down another road to get in more miles. I knocked out the last few miles by myself and made it back to the brewery in time to hold the meeting.
So what really happened?
2-mile warmup with Dave at 10’08” avg.
Effort Miles: Mile 1: 8’12” | Mile 2: 9’07” | Mile 3: 9’33” | Mile 4: 8’56”
2-mile cooldown: 10’20” avg.
8.0 Miles | Avg Pace: 9’36” | Avg HR: 149 | Best Mile: 8’12” | Feeling: Ready
Friday: 10.6.2023 (Day 76 of 112): Easy Run: 5-miles
A healthy obsession with doing what must be done to accomplish my goals. “Healthy”, at least that’s what I tell myself it is. I’ve got a 5-mile easy run today leading into the 20-miler tomorrow. Honestly, I’d rather not do this run, but what I want is comfort and the allure of comfort is a siren! Comfort is a lie, I can’t have both comfort and goal accomplishment. Those two dueling entities refuse to co-exist.
I’m off to a local park where I’ve logged many miles before but haven’t been to in a while. At this particular location, I can do a 4-mile loop that routes me through two different parks and then through some residential and commercial areas. It’s always concerning when running through residential areas because I really don’t know what dogs are out or if the residents are used to seeing a runner pass by.
To get in 5-miles required me to run through a neighborhood I’ve never even drove down, but I’ve seen a friend on Strava run this same route multiple times so it should be safe enough.
The run was easy and I took my time. My left calf was a little tight but nothing that caused a change in gait or discomfort. Overall it was a relaxing run under the sun and I was worried how it would impact me tomorrow for the 20-miler.
Mile 1: 10’39” | Mile 2: 10’04” | Mile 3: 9’41” | Mile 4: 10’07” | Mile 5: 9’54”
I’m going to bed worried and attempting to figure out how to tackle tomorrow morning.
5.0 Miles | Avg Pace: 10’20” | Avg HR: 132 | Best Mile: 9’41” | Feeling: Worried
Saturday: 10.7.2023 (Day 77 of 112): Point-to-Point Easy Run (Long Run) 20-miles!
Trained by the League of Shadows!
“You merely adopted the dark, I was born in it”
To avoid having to use my highly acquired skills of operating in the dark, I laid out everything needed for the 20-mile run. Here's a short list of what I was packing on this run.
1.5L of water
4x GU’s (2ea w/caffeine, 2ea/ without)
1x .22cal Pistol (To protect and preserve the life of myself and my friends)
1ea Extra T-shirt to change into for the post-run breakfast.
1ea sunglasses
1ea Hat
1ea Protein Smoothie Pouch (100cals)
1ea Packet of GU Gummies w/caffeine
1ea Cell Phone
Wallet & Keys
1x Zip Lock Bag with Toilet Paper
1x Zip Lock Bag with Neosporin and Band-Aids
Then for myself I had my shorts, socks, shoes, COROS Pace2 Watch, Heart Rate Strap (Polar H9), Vaseline, Deodorant and Running Shirt.
I looked at the 20-mile route that Robert created on Strava and noticed we wouldn’t be near any bathrooms until roughly mile 14. This caused me some serious anxiety because I when mother nature calls, it requires immediate reaction and attention.
So I devised a plan to address this PRIOR to hitting the trail with a little backwards planning.
Wake up and get my cup of coffee in me at 5:00am. This gives me 90 minutes for the caffeine to run it’s course before I have to be in the car at 6:30am to be at the trail in time to run at 7:00am. I also decided to eat a bowl of oatmeal at 5:30am (90min prior to the run) because on my 18-mile run I found myself getting more and more hungry after mile 14.
The morning plan was executed without hiccup and I found myself at the trail head with my friends. We got our stuff together, figured out who was going how far and stepped out at around a 10-min/mile pace.
I can’t stress enough how great it is to do these long runs with friends. It was a conversational pace and once the conversations got going the miles seem to just tick away. Before I knew it the first 5K was over and we were reeling in mile 6. It’s on these long runs you really get to know people better.
In a world full of texting, messaging and the internet. Spending 3 to 4 hours on the trail with someone allows you to have actual conversations. I got to know a few runners a little better and before I knew it we were already at mile 7, meaning we had just a half-marathon to go!
The only difficult part of the entire run was mile 16! There was a pretty large hill that I simply did not want to climb, so I walked half of it and didn’t feel bad about it once. Other than that the run was good, relaxed and at no time did I feel exhausted or overworked. This run gave me a lot of confidence going into the Marathon in 34 days!
Here was my nutrition plan for this run.
2hr before the start: 1cup of Coffee
90min before the start: 1/4 cup of Steel Cut Oats w/honey & cinnamon.
30min before the start: 1scoop BPN G.1.M SPORT
40 minutes in I at my first GU gel with caffeine.
Mile 7: 1ea GU without caffeine.
Drank a sip of water EVERY MILE. Over 20-miles I finished 1.5L of water.
Mile 10: 6ea GU Chewable Gummies with caffeine.
Mile 13: 1ea 100cal Protein Smoothie Packet.
Mile 15: 6ea GU Chewable Gummies with Caffeine.
Mile 17: 1ea GU with Caffeine.
The run was great with good temperatures that didn’t change throughout the run and we even got a little sprinkled rain which was just right. Overcast kept the sun off our faces and a cold front moving in kept temps from rising. Humidity was manageable and all that summer running was feeling like it paid off.
The post run social was at a local food hall where we had a plethora of options for food along with FREE water, which I drank another 40oz of water post run.
20.02 Miles | Avg Pace: 10’44” | Avg HR: 141 | Best Mile: 9’41” | Feeling: Confident
Amazing work this week both on the running and writing front.