Race Report: 2012 California International Marathon

The first big  storm of the 2012 winter season was a warm one. So warm, it melted the pre-season snow at the ski resorts around Tahoe. The California International Marathon (CIM) in Sacramento, California coincided with the peak of the storm.

Thanksgiving day's 10-day forecast revealed jellyfish-shaped storm-cloud icons, with rain cascading from them like nematocyst-saturated tentacles, marching across race weekend as if it were "War of the Worlds". Five to seven days of rain and flooding expected; the heaviest wave was probably going to hit on race morning. I'm sure those runners who had signed up for CIM as a replacement for the cancelled-due-to-weather New York City Marathon felt that fate and Mother Nature were conspiring against them.

CIM is an impressive event, with over 14,000 participants and thousands of volunteers, but run so efficiently it feels like a "hometown" race. Founded and organized by the Sacramento Running Association (SRA) in 1983 (then the Sacramento Long Distance Running Association), the CIM has become famous through endorsements by the likes of Bart Yasso and is a favorite for those seeking a Boston Qualifying time. Boasting beautiful weather (most years) and fast times, the individual marathon attracted 9,300 entrants in 2012, and reached the limit of open registration (8,000) two months earlier than it did in 2011. 

Historically, the weather has been beautiful (better than 80% chance of dry weather). Just don't look at 1987 or 2001. The legend of 1987 is reputably as the worst weather CIM in history. They called it the "Stormathon".

"It rained over four inches and we were kicking fish out of our path" claimed Denis Zilaff, one of the CIM Streakers. Runners were seen hiding in phone booths. 2001 was a drizzle in comparison, as it lacked the high winds, according to most.

2012 was Stormathon Redux.

I wouldn't have wanted to sail in those conditions. Most of the mile markers had either been flogged to pieces or blown away. Twigs and branches were coming off the trees: Force 9 on the Beaufort Scale! Running in such a storm, with the support of the organizers, the other participants, and truly awesome spectators, turned out to be an epic experience. Out of the 9,300 entrants in the full individual marathon event, almost 6,500 started and less than 300 did not finish.
 

The warming tent was prone to flight in the gusty winds

The crest of the storm approaches

I stayed at Lake Natomas Inn, about two miles from the start. Nice digs. The room had a fridge for my smoothie, and free wifi. Plus, all the hotels in Folsom come with a perk: a VIP warming tent at the starting area, reserved for hotel guests. It was crucial to have a warm place to stay out of the driving rain, and there was a private corral of porta potties, so no one had to stand in line in the rain. I spent an hour commiserating with the other runners, looking at doppler images and forecasts on our smart phones. I finished my smoothie and hit the john with plenty of time to relax and stretch in the tent. Outside the tent thousands of runners huddled beneath the gas station pump island roof trying to stay dry. That warming tent was worth every dime I spent on my nine hour stay at the hotel.

Here are some details about how the storm progressed through the morning (you know how I like details):

• Both the American and Sacramento Rivers rose more than a foot during the race
• The flow (cfs) of South Fork American River rose by 500% on race morning:

South Fork of the American River at Kyburz

• On race day, over an inch of rain fell on the course
• A wind gust of 139 mph was measured at Ward Peak, 60 miles WNW of the starting line
• The storm crested an hour into the race, then conditions slowly improved
• Wind speed at nearby Mather Air Base averaged 19 mph and gusted to 40 mph

At 6:50, I donned my dress-sized garbage bag and headed to the sweat check vans to drop my bag, which contained only my smoothie bottle.

This outfit was short-lived, but functioned in spades. I took it off 15 seconds before the race start

I jogged up and down the starting area identifying the pace groups for a few minutes and settled into the crowd the to do a final shake-out, relax and eat a ViFuel. The wind drove the rain hard so hard it felt like little pebbles hitting my face, and the Race Director's voice washed over the crowd carried by waves of wind and water. Think: the teacher from Peanuts, only wet and windy.

Conditions at the start of the 2012 CIM, photo by Paul Kitagaki Jr.

The start, photo by Paul Kitagaki Jr.

OK, enough about the storm. It was wet. It was windy. But it was not cold, so it was bearable. I would even call it exciting. Bill Bowerman's words about weather rang in my head:

"There is no bad weather, just soft people"

No soft people on the start at this race. At 7 am sharp, we were cast off into the tempest.

I crossed the line about a minute and a half past seven. The large pack of runners in the first mile cut the wind, and the majority of the runners were still wearing their garbage bag ponchos. It was quite the cacophony! Some wore a grocery bag on each foot, which I found rather foolish. Everything would be soaked soon anyway, why risk slipping? The first mile was like a haute trash Tough Mudder obstacle: lawn and leaf bags, grocery sacks and dime store ponchos alike were flopping through the field of runners like tumbleweeds.

Slowly we gathered steam, and made the first turn onto Oak, which made the headwind more of a variable wind, sometimes coming from the side, and even swirling around behind us at points, eliciting whoops from the crowd as we were suddenly pushed along. Room to run started opening up, and by the end of mile two my pace had settled around 8:05/mile. As long as I found someone larger than me that I could draft off, the wind was not as bad as I had expected. The problem was finding a blocking lineman that was running at my pace! At times, breathing was as simple as opening my mouth and pretending I was a Goat with a blower.

Open wide and breathe DEEP

I suppose I should tell you what my strategy was for the race before we get too far along. Coach Tim set a goal of 3:40 (8:20 pace) for the race, my first marathon. I felt that it was a perfect pace to challenge me, yet comfortably slower than my 'flat' half marathon PR of 7:44. I was eager to attempt an even pace/effort for the duration of the race.

A body check at mile four yielded all systems go. No niggles, no chafing, everything soaked but warm. In hindsight, I did not think about my gear for the rest of the morning (I'll include a gear list after the details at the bottom). I kept the gloves on until about two hours in, when it simply got too difficult to put the sopping wet things back on after removing them to get into my zip-lock bags (note to self: put S-caps and other supplements in pill organizers inside baggies). Everything else stayed on for the duration. The KT Tape held up through the finish.

As soon as the crowd thinned out enough to see where I was going, I began watching for manhole covers, painted lines and road reflectors. When I found myself negotiating traffic, I wanted more than just proprioception on the rain-slicked road surface. Staying alert became a theme of my race experience.

The spectators along the rolling horse pastures were scattered, but enthusiastic. A big roar came up for a young boy running next to me. "I think they're cheering for you!" I said as I passed the boy and his father. Those first five miles were really spectacular. The rain was building, and the road before me rolled just enough to see the thousands of bobbing heads, a carpet of humanity bridging each little valley, like downtown Manhattan during rush hour. The conveyor belt was moving, and it felt effortless.

Then the 3:40 pace group caught up to me. At first I just heard a couple of voices saying extremely encouraging things, like "relax on the downhills... cruise control the flats" and "remember to drink... and take short steps on the uphills".

Soon, the spectators began yelling "3:40, looking good guys!".

And so it began... the push from behind. With only 21 miles to go, my race went from a surreal, effortless, thought-provoking, beautiful meditation to being chased by a support, err... pace group.

Just before the 3:40 pace group began encroaching, in the middle of the 5th mile, a strong gust of wind blew a dead palm frond out of a 60 foot tall tree. The branch flew through the air, landing amongst the runners about 50 feet in front of me. No one was hurt, but the road was littered with palm fronds in front of that tree. There were branches down in many places along the course, but that palm frond was the only obstacle I actually saw come down.

Through the 5.9 mile split in 49:31 (clock time), my average pace was 8:15. I wanted to slow down, but the chase continued. It perturbed me a little, that the pace group was 30 seconds ahead already. Banking time in a hilly first half sounded like a bad idea. But banking time is a bad idea. I should have just run my own race, but I could not bear to let them pass. I did eventually appreciate their banter, continually reminding everyone to relax, drink, relax, cruise the flats, short strides on the hills.

At six miles the course turns onto Fair Oaks Boulevard and heads south to begin meandering, as if it were a river of runners (and rainwater), across the Sacramento Valley towards the Capitol. The spectators at this turn were thick, as it was the first relay exchange. The crowd was dense, and excited, in a downpour. In fact, spectators throughout the course gave copious amounts of energy to the continuous stream of runners slogging through the storm.

The storm peaked around 8:20 am, as I entered Old Town Fair Oaks and the low point which marks the start of the San Juan Hills. I had seen the famous "Fair Oaks Free Range Chickens" crossing the road in front of my truck during my scouting drive the day before, but they probably had been swept away like rubber ducks in a duck race by the time I ran through on race day. The roads were flooded with water flowing ankle-to-shin deep in places. This was my first opportunity to truly test out the Drymax socks, and they worked as advertised. Despite feeling saturated and squishy upon leaving a large puddle or flooded corner, they would feel dry again within a few hundred yards! 

BIG kudos to the spectator handing out orange slices just past Sunrise Blvd. Right at the bottom of the steepest hill on the course, there was this little blast of fresh fruit. I was at the top of the hill before I finished the slice. And freshly showered to boot, as the pouring rain began to reduce visibility. During the long downhill that followed, I returned to focusing on my form, trying to relax, run tall and balanced.

Soaked and focused

I continued my pace through the hills, staying just ahead of the 3:40 group, through the half marathon point at the intersection of Fair Oaks and Manzanita. The crowd at this relay exchange point was double or triple that of the first. As we hit the timing mat, I looked at my watch: 1:48.

The pace group was two minutes ahead of their intended pace (1). I confirmed with one of the group leaders that they had gone out fast, and then let them go. I cursed myself for going out too fast with them and not running my own race, but those negative feelings melted away as I came upon Twirly just after the turn. She was wearing her sailing foul weather gear, and took up a jog along with me for a hundred yards or so. It was good to see her at that point. I was still feeling strong, and I was happy to have her support. She wished me well, we blew each other a kiss, and off I went to chase the 3:40 group.

At the half: 1:49:07 by the clock; average pace: 8:19

The storm dumped one last bucket as we rolled along down Fair Oaks Blvd towards Carmichael. I saw my favorite sign of the race near Arden and Fair Oaks:

"Watching you run is making me wet" - held by a woman in full rain gear and rubber boots

With most of the hills behind me at that point, my plan going in was to start picking it up and see how fast I could finish. The first half had gone really well: no gait-altering niggles (my ankles and feet were beginning to ache), no anaerobic bouts, my heart rate was under 160 (except on the climbs). The hills had not seemed to take too much out of me; I had recovered well when I could. It was time to pick up the pace.

Or so I thought. As the rain lessened, my pace began creeping up. It was not a catastrophic bonk-type of event, as my fueling was going really well: ViFuels every 30 minutes and an S! Cap every hour. I felt I had good energy, but my turnover was lacking. I took another dose of Sportlegs and tried a few strides. My cadence started slipping, and miles 13-15 went 8:06, 8:17, 8:30. Suddenly I was ten seconds off pace, when I wanted to be twenty seconds ahead! 

I put in some extra effort, focused on form and smoothness for miles 16 & 17.

8:28, 8:25

I had stopped the bleeding, but the effort had sapped my energy. I should have taken an extra gel. At mile 18, I started rationalizing with myself.

"Hey, this is my first marathon. No need to set the bar too high, just finish the damn thing"

"Finishing was never in doubt. I could walk it in from here. DON'T LEAVE ANYTHING OUT HERE!"

"Just finish. That's all you have to prove in the first one. Just finish."

And so I talked myself out of pushing against, and into cruising through, the wall. My pace dropped to the high 8:XX range until I got to mile 20, at which point my form was ugly, and I was all arms. My spirits remained high though. The rain was finally letting up, and the course was flat as a pancake.

Smelling the barn

Lo and behold, suddenly there are photographers on ladders in the middle of the road. Sold American. Gimme that photo.

After crossing the American River on the H-Street Bridge, the spectators took on a different tone. They congregated near bars and began sounding more rowdy than earlier in the morning. One man stood on the median offering free beer to the runners! I briefly considered it, but passed it up. The cross streets began counting down from the high 50's to the finish at 8th street. I had been counseled not to look at them, so I pulled the brim of my cap down and focused. I could still make 3:40 if I could get back on pace...

20 mile split: 2:48 by the clock, average pace: 8:20

Mile 21 was my first over 9:00 pace. I tried to latch onto people as they passed me, but my legs felt like lead. I couldn't find the speed. I kept reminding myself to relax, run tall, stay on my fore-foot, swing my arms.

My pace continued creeping slower and slower. We made the jump from H Street to L Street at the freeway, and it was then that the 3:45 pace group caught up with me. With a mile and a half to go, I had to find some way to stay in front of this guy and his damn red sign.

I don't think I have ever swung my arms as hard as I did those last fifteen minutes. Once we were downtown, and I began recognizing the landmarks I had scouted during my shakeout jog the day before, it really hit me. I even got a little emotional. The crowds grew thick, the rain stopped, the clouds parted and blue sky filled the air above the course. I caught a glimpse of the Capitol Dome glistening in the fresh sunlight. I had arrived.

Those last three blocks from 11th to 8th took FOREVER, and will be ingrained in my memory for longer than that. I gave what little kick I had coming into the finish. Twirly caught some video. It isn't pretty:



Finish: 3:45:04, avg pace 8:38

I crossed the line with a triumphant heart, arms raised, and as soon as I stopped running, I could not walk! The pain below my waist was not constrained to any one joint, muscle or tendon. The fire burned from the soles of my feet to both hips. I was handed a space blanket, chocolate milk, a medal was hung round my neck. It was over. Nothing illustrates Newton's First Law like the end of a long hard run! I shuffled into the finishers photo line, which was still blissfully short, and then went looking for another chocolate milk.



CIM 2012, in the books (note the damn red sign behind me)

The signage at the finish was a bit confusing, especially for my addled mind. Things were too spread out. Fortunately, Twirly helped me navigate to the food, and more water, and ultimately my gear-check bag. The grounds around the finish area were a muddy mess. I changed into the dry clothes Twirly had brought for me while wrapped in my space blanket on the Capitol steps. I can imagine the finishing area on a good weather year would be a sea of grass and runners recovering, stretching, etc., but 2012 was beginning to look like Woodstock in places.

I'll have another. As soon as I can walk.

I needed some help getting down the steps, and then shuffled towards the parking garage. We had to cross the course to get there, and timing my ferry across the runners was comical, given my inability to move. My Facebook wall suddenly provided just the comic relief I needed:

 





Gettin' naked at the Capitol

I really do struggle for the words to summarize this experience. Setting aside the fact that this was my debut marathon, the race was top notch. From the plethora of porta-potties at the start (not to mention that VIP warming tent), the thousands of volunteers, to the course itself, the SRA knows how to put together a world-class event. Factor in the weather, and the spectators, and I'm not sure any road marathon could ever compare to the 2012 CIM. Despite having some trepidation going into the race Sunday morning, I had an unforgettable time, pushed through the boundaries my body presented, and never once doubted myself. I may not run CIM again, but it will always hold a place in my heart. It took my marathon cherry amidst a maelstrom, and gave me a life-long dose of confidence in return.

And now, the details:

 

Gear list:

• Icebreaker Merino Wool T (150g)
• Icebreaker Merino Wool shorts (200g)
• Nike Combat Dry-fit compression shorts
• Drymax Trail runner socks
• North Face Torpedo Windbreaker
• Nike Dry-fit arm warmers - new at race expo
• CEM calf sleeves
• Headsweats cap
• Brooks gloves- light-weight and touch-screen friendly
• Mizuno Ronin 2 racing flats - less cushion, less water absorption
• Ultimate Direction handheld water bottle
• Roosport pouch with iPhone in snack size zip-lock (for tracking by Twirly)
• Supplements:
• ViFuel gels
• S! Caps
• Sportlegs 
• Anti-chafe/support
• Body Glide
• Burt's Bee's Baby Bee
• Synthetic KT Tape

1. Update: The 3:40 pace group was almost perfectly paced for a gun time 3:40
    

CIM Training Week Fifteen: The Storm and the Taper

The 30th annual CIM was an epic experience. I write this the morning after the marathon, between trips hobbling to the kitchen and trying to elevate my legs as far above my head as possible. The Ministry of Funny Walks has nothing on the morning after a marathon:

My taper went well, I could feel pent up energy accumulating as race weekend approached:

Tuesday: 40 minutes at 9:00 effort

Wednesday: 30 minutes at 9:00 effort

Saturday: 25 minute shake-out jog on the home stretch of marathon course

Sunday: California International Marathon

Totals: 37.26 miles, 3665'/5397' elevation gain/loss, avg heart rate 150

I skipped 30 minutes on Thursday to attend a screening of The Dipsea Movie by Sam Lueck at Sports Basement. The film detailed the 2010 event, where a young girl battled a veteran and outlasted the field in the handicapped, staggered start race. I enjoyed seeing the race footage, and hearing Frosty and Nikki Kimball talk. I spent some time talking running with friends, and got a good night's sleep.

On Saturday I drove the marathon course on my way to the expo in downtown Sacramento. It ended up helping tremendously during the race, as I had a good idea of what laid ahead. Once in the expo, I got my bib and swag, talked with someone I had met at the Dipsea screening, who happened to be the Vespa Rep. We talked training and race nutrition and he gave me some samples. I have been curious about the product since Timothy Olsen won the 2012 Western States 100 while using the supplement, which claims wasp extract and royal jelly can tune your metabolism to burn more fat and need fewer carbs/calories. It is one of the more expensive training supplements, which is one of the reasons I have not tried it yet, but I look forward to trying the samples.

Fleet Feet had some good deals. I got 20% off a Trigger Point Cold Roller, which claims to be an adequate ice bath alternative. Since Kuani has no bathtub, I figured it would be a good addition to the PT equipment on board. I also bought some arm warmers for race morning. I broke them in on my shake-out jog.

Running the last mile and a half of the course was great advice from Tim. Especially since the pouring rain returned while I was running. It gave me an opportunity to accept the weather and also provided some landmarks to motivate me during the home stretch, noting where I could first see the Capitol Dome and such. I ran past one expo attendee who was jogging through the rain with his jacket pulled up over his head. "Planning on running that way tomorrow?" I asked. "This is great practice right now!"

The race itself was a tremendously satisfying experience. Although I missed my goal of 3:40 by five minutes, the whole event was a surreal journey I will never forget, and I was at peace with my performance well before I finished. It was obvious, amongst the crowd of runners at the finish, who had been able to come to that conclusion and who had not. I am still turning over the memories and collecting my thoughts for the race report, which should be up later this week.

In other news, I signed up for the Way Too Cool 50K lottery this morning. Yesterday, on the way home from the marathon, I cursed the fact that the lottery opened the day of the marathon. I could not bring myself to think about it, but this morning, I realized it was silly not to sign up; once the pain wears away, I will be ready to hit the trails hard. Way Too Cool has been on my radar for a long time.

So, my marathon training cycle comes to a close, and with it, my 2012 racing season. I met most of my goals and stayed healthy enough to give them an honest attempt. The year was a huge improvement over my first two years running. Coach Tim has me easing back into training this week, and I am anxious to get off the pavement for a while, although I'll need be able to weather another "road" marathon in the first half of the American River 50 Miler in April.

California International Marathon Preview

When I first read that Bart Yasso quote about the California Inernational Marathon course being the best course to attempt a Boston Qualifying time (BQ), I had not yet considered running 26.2 miles. His words stuck in the back of my head for a year or so, more so because of the race's proximity to my home than because I have any designs on getting my BQ any time soon. So when I decided that 2012 would be the year I ran my first marathon, CIM immediately rose to the top of the potential races. It will be my 16th race of 2012, which was my first full year of running injury free.

This year marks the 30th annual CIM in Sacramento. From the CIM website: the course "[traces] an historic route used by the gold miners during the 1849 Gold Rush. It begins at the Folsom Dam, passes through semi-rural suburbs into bustling midtown Sacramento, and has a spectacular finish in front of the California State Capitol."



CIM Course Map

Organized by the Sacramento Running Association, the CIM has become a world class event, and is often a regional or national USATF Championship event, as well. I have talked to many repeat participants, and not one has had a negative opinion on the race organization or course. However, there are a few stories of carnage that I uncovered. Some years the heat is unbearable, some years the latter half of the course is enveloped in fog, resulting in chilled runners wishing they had not discarded so many layers at the beginning. Many recount how the whole "net-downhill" aspect is over-hyped. The hills in the first half can easily roast your quads if you let them. "Don't plan on walking any stairs on Monday", said Mike Buzbee, a fellow Sierra Trailblazer. Mike is one of 12 CIM streakers, planning to run his 30th this year.



Race Day forecast from Accuweather

This year's event will be a soaker. The forecast for Northern California is predicting a "Pineapple Express" storm system to move slowly through from Wednesday through next week. This "river of storms" is the West Coast's version of a hurricane. As I write this, the rain and winds have already begun in the Bay. Some areas will receive up to 18 inches of rain, and flooding is anticipated for race day. On top of that, there will be a stiff SW headwind for most of the course!

In situations like these, I look to the coach for guidance. First, my favorite quote from the legendary Coach Bill Bowerman:

"There is no such thing as bad weather, just soft people"

I bet I'll be feeling pretty soft, water-logged, prune-skinned and squishy at the finish line!

and Coach Tim provided positive anecdotes:

"I've run some of my fastest races in the rain! Positive attitude! ... Don't forget to wear your rubbers."

CIM has a tradition of having dozens of musical acts along the course, which I have been looking forward to, as I think they would break the miles up and provide some energy. I wonder how many of the scheduled acts will actually brave the elements? Plus, will the rain keep the spectators away? As I have absolutely no power over these outcomes, I am not getting too tied up in the answers. My main concerns at this point are what to wear, and how much Body Glide should I apply on race morning!

So, as the rain continues to build, I make plans to drive the course Saturday morning, hit the expo to stock up on swag, and jog the final miles of the course so that I know where to kick, if I can...

Finally, this weekend will be the first race I am attending solo. Twirly's company Christmas party is the night before the race, and she is organizing the event. So, I will make an appearance, and then drive down to a hotel a couple of miles from the race start. Race morning I'll take a shuttle bus to the start line, and my epic journey to marathon-dom will begin. I hope that Twirly will be able to make it down to the Capitol in time to see me finish, but I know how company Christmas parties go, so I have already decided to let her off the hook. Her support of my running seems boundless, and I would really like her to be a part of my first marathon, but if she misses it, it will not change my accomplishment.

CIM Training Week Fourteen and Thanksgiving in the Boat Yard

Despite feeling much closer to 100% this week, I still missed two hours of scheduled training. 90 minutes on Thanksgiving turned into the Turkey Trot 10K, and the other runs got in the way of Travel and boat projects. Twirly and I took advantage of the long holiday weekend to do biannual maintenance to Kuani's bottom. Here's how the training week played out:

Tuesday: 90 minute tempo - cut the tempo duration in half; felt poorly

Wednesday: 60 minutes at 9:00 effort

Thursday: MEB2 Turkey Trot 10K

Saturday: 45 minutes at 9:00 effort

Sunday: 60 minutes at 9:00 effort; fartleks

Totals: 34.36 miles, 1631'/1965' elevation gain/loss, avg HR 143

It's all over but the tapering now. I have to trust in the training I have done over the last fourteen weeks. I did not achieve all of the mileage I, or my coach, had planned, but I am confident I will put in a good showing at my debut marathon. The weather forecast looks like it will be a soggy Sunday morning, and that did bother me when I first heard, but I'm coming around. As long as I can stay warm once we start, I'm sure it will be a good experience. I may try to get in to see my chiropractor to loosen up my lower legs this week, but aside from the usual stiffness, I feel ready.

Safety first!

Any anxiety I had last weekend was eclipsed by a marathon of bottom painting in the boat yard. Twirly and I had three days to sand, clean, prep and paint Kuani's bottom in time to be launched and back in her slip on Monday. I had her hauled on Wednesday before taking the train home for Turkey Day, which we spent with Twirly's parents in Nevada City. Friday morning we drove down and got to work sanding; with the help of a friend we almost finished Friday evening. Saturday was spent completing the sanding and cleaning the hull.

 By Sunday we were ready to mask and paint, which we waited to do until the dew had evaporated. We ended up sprinting to get the job done before the sun went down and the dew dropped on our fresh paint, and by sundown, we were cleaned up and getting ready to go out for a celebratory dinner at Hotel Mac in Point Richmond.

Happy to be done.

CIM Training Week Thirteen & the Return to Health!

Well, this week went much better, as the critter that had set up shop in my system was finally defeated by my army of white blood cells, bombardment of Vitamin C and much needed rest. Symptoms began to abate and my energy levels returned, although I am not at 100% quite yet. I only missed two hour and fifteen minutes of scheduled training, due to lack of energy and a rainstorm that blew through the Bay over the weekend. Usually I enjoy running in weather (I love the Bowerman quote "... no such thing as bad weather, just soft people"), but it seemed like an invitation for the critter to return on Saturday, so I skipped a 90 minute workout. Fortunately, the weather broke in time for my long run on Sunday:

Monday: 45 minute walk <14:00 pace

Tuesday: 60 minute easy tempo, 8:00 pace

Thursday: 75 minute 3x8:00 hill repeats

Friday: 45 minute 9:00 effort

Sunday: 3 1/2 hours at 50K effort

Totals: 40.4 miles, 4864'/4715' elevation gain/loss, avg HR 144

The hill repeats and long run were in Redwood Park in the East Bay. Over 3000 feet of elevation during the long run really wore me down, but I feel like I am prepared for the rolling hills in the first half of CIM, as they will look small in comparison. A massage or two before the big day will hopefully have me feeling fresh at the start line. Tim has me doing some speedwork this week, and I have permission to race the Turkey Trot, so I'll see how my leg turnover is feeling. Racing the 10K on Thanksgiving gives me a good shot at securing second place in the Gold Country Grand Prix, which would be a timely confidence boost. Anxiety is creeping in as I contemplate Tim's recommendation that I go for a 3:40 marathon. It's a pace I feel will challenge me (8:20/mile), but I don't want to leave anything on the course. The last thing I want is to finish and realize that I have some gas left in the tank. Then again, I don't want to bonk the last 10K and end up walking it in! Again, I am in unfamiliar territory. One thing is for certain: in two weeks my first marathon will be in the books.

CIM Training Week Twelve, the Lost Week

After the US Half Marathon on Sunday, my cold worsened. It violated the below the neck rule, moving into my chest, then my throat. So running was off the table for a while. It was easily the worst I'd felt in years. I'm used to experiencing cold symptoms for a few days, not weeks, and as the week wore on, the scheduled runs failed to manifest. Here's how the week played out:

Tuesday: 30 minutes at 9:30 effort - a body check run to see if there were any Half Marathon niggles.

Thursday: 45 minutes at 9:00 effort - heart rate climbed almost 10% higher than normal.

Total: 9.71 miles

Hopefully this sickness will abate sooner rather than later. My last long run before the marathon is next Sunday, and I'd really like to get an accurate assessment of my fitness. Tim has done well to counsel and remind me not to play catch up, but to ease back into the schedule. I missed almost five hours of training because of this damn cold, and that puts me in unfamiliar territory. Fortunately I have encouragement and guidance. Dealing with the unexpected factors is ubiquitous in running, as it is in life. Without the support of others, without the inclusion of others, the solitary experience can feel like a burden. Sharing the burden provides a sense of worth and ratification. Participating in an event, posting mileage on facebook, hiring a coach, rallying ones friend's,  these lift the spirit and result in new challenges.

CIM Training Week Eleven and a Fraking Head Cold

This week the marathon began looming ominously. Overall mileage was moderate; Coach Footfeathers had me on a mini-taper coming into my tune-up half marathon on Sunday. Here's how the week played out:

Tuesday: 45 minutes at 9:00 effort

Wednesday: 45 minutes at 9:00 effort with 6x30 second strides

Friday: 30 minutes at 9:00 effort with 3x30 second strides

Saturday: 30 minutes shakeout jog

Sunday: US Half Marathon in San Francisco

Totals:  31.5 miles, 1939'/1611' elevation gain/loss, average heart rate = 147

I would like to say the week went well, but I cannot. A head cold began washing over me early in the week, and I was taking Sudafed and Vitamin C like it was going out of style. Without the decongestant, my head felt like a solid block, and everytime I blew my nose my ears would squeek loudly. Cold medicine makes me feel a bit loopy, and I was doubting my ability to put up a 1:40 half marathon time. My legs were feeling like lead, never getting loose on the shortened runs mid-week. A visit to my chiropractor helped some, but I need to incorporate massage and increase my foam rolling and stretching to facilitate flushing in my calves and hamstrings. The cold would not abate, so I sent Tim an email asking his advice:

"I ran a 3:59 at Way Too Cool with a bad cold all week... ... I wouldn't take any meds from now until the race. Once you start running you'll be fine"

Two days of no decongestant led to increased doubt going into the race, and it was not something I would have considered. I figured being able to breathe trumped any detrimental effect the drug would have on my performance, but I trust Tim's guidance, and followed his advice. I am still collecting my thoughts on my second half marathon across the Golden Gate Bridge, and the race report should be posted this week, so stay tuned...

CIM Training Week Ten and the World Series, Baby!

Week ten of my marathon training is complete, and things are shaping up well. With the guidance of Footfeathers Coaching, I have increased my training pace slightly and I feel like I am making better use of individual sessions. In addition, it feels like I am better preparing for, and recovering from, my race efforts. Plus, my San Francisco Giants made it to the WORLD SERIES! Here's how my week played out:

Monday: 45 minute walk, <14:00/mile

Tuesday: 60 minutes, 20 min warm up, 30 @ 8:00 effort, cool down

Wednesday: 30 minutes at 9:00 effort (cut short from 60 due to lack of energy and Game 1 of the World Series!)

Thursday: Hill repeats - 15 min warm up, 6 x 4:00 hill (recover on descent), cool down

Friday: Off

Saturday: Falling Leaves 10K (49:34, tenth overall)

Sunday: 1:54 minutes at 9:00 effort

Totals: 37.5 miles, 4239'/4280' elevation gain/loss, avg heart rate: 138

Sunday's long run was on my old training route along Pasquale Road in Nevada City. I love this course because it has minimal traffic and winds through a dense forest as it traverses Deer Creek canyon above Nevada City. It was good to get back to that run.

The icing on the cake, though, is the Giants in the World Series! They have overcome six elimination games in these playoffs, and now they have swept the first three games of the Series. Many people would rather have a competitive Series which lasts for more than four games, but I would be ecstatic with a four game sweep of the Detroit Tigers and a Giants Championship tonight.

Next up: a short taper for the US Half Marathon next Sunday. Across the Golden Gate and back is an awesome course; I'm really excited to be running this one again. My primary goal is to best my 1:48:51 time from Easter Sunday, but really, I'd like to see if I have a 1:40 in me, which would be a feat to beat my Giants Race time. There is more elevation next week as we climb from Bay level to cross the bridge, and then lose and gain a bunch as we cross under Highway 101 in Sausalito before the return trip. Tim has me doing some strides this week for leg turnover. It should be a good week!

CIM Training Week Nine & Footfeathers "Eat to Win" Clinic

Dorks, posing. (Photo by Margaret Gagnon)

Week nine marks the beginning of my new training strategy: give in to being coached. Pretty liberating, I must say. The miles seem easier when they are imposed by a higher power. My first week with Tim has been my second biggest volume week of the year, and I feel awesome. He even had me walk one day! Check out the numbers:

Monday: rest day

Tuesday: 15 minute warm up, 40 minutes at half-marathon pace, 20 minute cool down

Wednesday: 60 minute MAF test

Thursday: walk 45 minutes faster than 14:00/mile

Friday: 60 minutes @ 9:00/mile effort

Saturday: 45 minutes @ 9:00/mile effort

Sunday: 20 minute warm up, 60 minutes @ 9:00 effort, 60 minutes @ 8:45 effort, 40 minutes @ 9:00 effort

Totals: 50.3 miles, avg heart rate 140

This approach is a shift from the Total Heart Rate Training program I have been using since my injury last year. Changing horses requires a change in paradigm, and although effort is not the same as heart rate, my starting efforts are based on the MAF test, and an effort-based program is better suited to the trail running I plan to be doing next year. Given the differences in trails, elevation and overall difficulty, learning to keep a steady effort will pay off if I can fine tune the process on the flat-lands and road races.

Another difference in the program Tim has laid out for me is my pace. The intensity and effort on my 3 hour run was a change in that instead of holding a steady heart rate and getting progressively slower over the length of the run, I held a steady pace/effort and let my heart rate climb as the run progressed. This mimics races better than the former method, and I feel like it is one of the more positive changes Tim has thrown at me. I learned a lot on that one long run (20 miles in three hours), such as I don't need as much fuel during training as I thought.



Footfeathers and Lucho dish it out (Photo by Margaret Gagnon)



The week was highlighted by a Footfetish, err, Footfeathers clinic, "Eat to Win". As with past clinics, we met Tim in the Marin Headlands at the Tennessee Valley Trail Head on Saturday morning. He brought with him a guest speaker, Tim "Lucho" Waggoner, to talk about nutrition, which Lucho has dialed in over a 25 year (minus a break or two) career as a professional endurance athlete. His bio from Ultimate Direction:

"Triathlon and Ultra-marathoning 15 time Ironman. 16th over-all and top amateur at Ironman Hawaii in 2000. USAT Triathlete of the year in 2000. 12th professional at Hawaii in 2002. US Ironman Champ in 2004. 2:30 marathon at Denver. 6th place at Leadville 100 run in 2010. 8:37 at Leadville 100 bike in 2011. [Won] Leadman in 2012."

Bottom line: bad-ass who has figured out how not to bonk! He also happens to be down to Earth and an all around nice guy:

The clinic was two and a half hours of anecdotes, information and questions & answers. Pretty informal overall, and Lucho turned out to be like Tim in that he is a "do as I say, not as I do" sort of coach. Some things I took home:

• Food falls into two categories: fuel for training and nutrition the rest of the time
• Personal experimentation is required to find out what works, as we all are different
• We don't need as much carbs as we might think
• Better to focus on protein and fat
• Carbs should be ~40% of daily calories during base training, up to 80% during peak
• Immediately after a workout, avoid protein and fat until liver glycogen is replenished
• Switch to 4:1 carb/protein after initial carb replacement
• Try to eat 4 or more hours prior to workout
• Salt capsules might help with GI issues
• During exercise, 1g carbs/lb of body weight/hour is optimum
• Start simple, then get complex with fuel strategies
• Fat and protein inhibit carbohydrate uptake
• During recovery, max carb uptake is 80-90 grams/hour, some proteins can only be absorbed at 2.8 grams/hour
• It can take 20-24 hours to completely replenish glycogen stores
• Daily protein intake should be about 1 gram/kilogram of body weight/day
• Race night dinner should be 12 hours prior to race start
• Carb loading should be achieved by maintaining steady diet and tapering
• No fuel is necessary if workout is sub MAF or less than 90 minutes
• Some fuel/nutrition options:
• Master Amino Acid Pattern
• Co Enzyme Q 10
• Maltodextrin plus sucrose and beet extract as gel replacement (liquid)
• V-8 is a good addition to the drop bag

There was much more information thrown around, and some good discussions covering common maladies. A lot of my opinions and observations were reinforced, and I really enjoyed the experience and the group. I'm beginning to know people by name, largely due to Margaret Gagnon's compulsive photography and Facebook tags!

How else would we wrap up an eating clinic? (Photo by Margaret Gagnon)

CIM Training Week Eight & Footfeathers Coaching

After the Bizz Johnson 50K, the legs felt much better than I had anticipated. My marathon training schedule had around 45 miles planned, including an 18 mile long run on Saturday. Even though I felt like I had it in me, I ended up throwing it all out the window:

Sunday: 9.13 easy along the waterfront (HR<140)

Totals: 9.13 miles, 102'/98' elevation ascent/descent

Obviously I have not been able to complete every week (or many weeks) as planned, and even though I know it is the long runs that will ultimately contribute the endurance I need for the marathon, I have been hard on myself for not sticking to my plan. An old friend of mine from high school came into town last weekend for his 40th birthday, and he, his fiance, and I went to the Treasure Island Music Festival to celebrate. The plan on paper looked like I could get my 18 miles in on Saturday morning before we headed to the festival, but the plan on paper failed to account for the carousing we planned to do on Friday night after I picked them up at the airport. Added to that minor detail was my performance at the Bizz Johnson. I am happy with my finish, and my time, given my primary goals of having fun and finishing, but the late race pain has me re-evaluating my training strategies. Trying to fit so many races into a training cycle is difficult, and I lack the experience necessary to truly optimize my training around these race efforts.

Enter Tim Long.

Tim caught my attention when he won the American Canyon 50K this year, the same event that I ran my first trail race in the 15K. I discovered he had a blog and began following his adventures around the Bay (he was a transplant from Colorado, a home to which he has since returned). His writing style is at the same time snarky, witty and genuine. A very entertaining and educational read, and as I read more, I realized he was the kind of guy that I could get along with and learn something along the way. He offered clinics on running hills, which I knew would benefit me, and eventually one was convenient for me to attend. At the clinic, I met some athletes that were being coached by Tim, and I got more background on his approach, and ultimately, his accessibility. I had never considered a coach before, but I found myself thinking seriously about what I might be able to get out of such a a relationship. 

I had decided to wait until after the marathon to enlist his help, as I figured I should stick with one training plan and not "change horses mid-race". While trudging along the Bizz Johnson trail, I realized I wasn't doing a very good job of sticking to my training plan. I needed a schedule that incorporated my race days better. I needed someone to hold me accountable for missed mileage. I needed someone with more experience at what I was trying to accomplish. I needed a coach.

Serendipitously, Tim had two spaces open up last week. I took it as another sign from the running gods, and sold my soul to the devil. I threw out my training plan, took the week off from running (except for an easy 9 miles on Sunday) and put my fate into Tim's hands. I'm really looking forward to the change in my approach, and the dividends my investment will pay in the months to come. Tim's athletes range from elites to middle/back of the packers like myself, and the community he has built around his coaching services and clinics is one in which I already feel welcome. These people rock!

With two 10K's, the US Half Marathon and California International Marathon all in the next eight weeks, I know Tim's guidance will help me achieve my goals while having fun. He is offering a race nutrition clinic this Saturday which, after my GI issues at the Bizz, is perfectly timed.

CIM Training Week Seven... Sort of.

Week seven called for 48 miles and a 17 mile long run. As always, the plan did not pan out:

Tuesday: 6.5 miles easy (heart rate <132)

Sunday: Bizz Johnson 50K (heart rate all over)

Totals: 38.14 miles, 973'/1981' elevation ascent/descent

Mile 19 of the Bizz Johnson 50K

Short runs were excluded completely, and one moderate run turned into commuting by bicycle all day. My original schedule did not include an ultramarathon in week seven (that would be silly). So I had modified the week to begin with, but my energy levels were low after the 5K and long run the previous weekend and I figured some sort of taper might be a good idea come Sunday morning.

I will report on the Bizz Johnson in my race report in the next few days; I'm still collecting my thoughts, and 31 miles is quite a rollercoaster. I will say that my previous observations of more pain near the end of the long runs followed by speedier recovery are holding true. The pain of an ultra looked better on paper, but I am walking tall the day after with considerably less discomfort than I expected. Hell, I feel better than I did last Monday!

Stay tuned for the race report (David got some hardware!), and reviews on products and upcoming running clinics.

CIM Training Week Six & Bizz Johnson Preview

Week six of the marathon training is in the books, and I am feeling the familiar soreness that comes with building mileage and effort. It is worst in the mornings, as I hobble out of bed. My ankles and calves are stiff, but loosen up within 15 minutes of rising. Keeping with the trend, I failed to make all of my scheduled runs, but feel good about the mileage I did complete, only missing 5 easy miles or so.

Tuesday: Easy 8 miles along the Bay in heart rate zone 2 (132-141), average pace 8:45

Wednesday: I substituted a 10 mile trail run in the Marin Headlands for the cruise/tempo run I had planned; 10.68 miles, 2122 feet of elevation, average pace 11:23

Saturday: Cystic Fibrosis 5K, average pace 7:37 and a 14 mile run home, 3520 feet of elevation, average pace 11:30

Totals: 36.12 miles, 5984'/5343' elevation ascent/descent

The 14 miler over Banner Mountain, after racing 5K, was tough on tired legs. Tacking on mileage after racing has been a good learning experience for the later miles at Bizz Johnson. I have been incorporating more hills trying to build more hip and quad strength, even though the Bizz Johnson course does not present any significant climbs.

What the Bizz Johnson 50K does offer is a small ascent of ~300 feet over the first 10 miles followed by a steady descent of over 1300 feet over the final 20 miles. Check out the marathon profile compared to some popular California races:

Many use the Bizz as a Boston Qualifier, taking advantage of the drop in elevation. The Bizz Johnson Trail "follows the route of the old Fernley and Lassen Branch Line of the Southern Pacific Railroad, built in 1914", according to the race website. The last 10 miles are in the Susan River canyon and the course crosses the river ten times on wooden bridges, and with 4 miles to go, the course takes the runners through two train tunnels 450-800 feet long. I have been told that the tunnels are filled with glow sticks and lanterns to help keep people from getting hurt running in the dark. Sounds novel. Overall, the course is a perfect 50K on which to cut my ultra teeth: smooth, net downhill, beautfiul. The only drawback is the elevation. At 4200'-5600', it is twice as high as I have been racing in the foothills, and obviously my sea level training around the Bay is not providing any conditioning for the thin air at elevation.

There are a number of other races held over the course of the weekend. An "Express Half Marathon" follows the last half of the marathon course and is held on Saturday, which is also when the runner check in for the marathon and 50K is held in Susanville. Sunday's events include the 50K, marathon, another half marathon (which uses the last quarter of the marathon/50K route as an out-and-back) and a 10K (an out-and-back on the last 3 miles of the course). Unfortunately, there is no spectator/crew access on the course, so Twirly will have to enjoy the other action at the finish line while waiting for David and me to finish, hopefully in a relaxed and pedestrian 6 hours.

UPDATE: Crew/spectator access is allowed after all. Twirly will be able to drive to three of the aid stations to provide support, encouragement and get some pix/video.

CIM Training Week Five & Santa Catalina Island



As I return to reality and day to day life, the surreal calm that accompanies the sailing lifestyle slips away slowly, leaving a familiar void. Every time we go cruising, I am reminded that there is another way to live that does not rely on timetables, deadlines or the hustle and bustle of modern life. Only matters of consequence are important: eat, drink, don't sink the boat. Running remains an ever-present priority, but when and where are deliciously random.

Approaching Isthmus Cove

Our trip was too short, as all vacations are, but left me feeling rested and relaxed. Six days is barely enough time to settle  into the pace of a sailor's life, but Twirly and I did our best to fully appreciate the trip and honor each other for our sixth anniversary. The week was a whirlwind of swimming, sun-worshipping and spending time with friends.

OK in the kelp forest

I got two days of scuba diving with Hugh. The flora and fauna were diverse, and we saw kelp forests, fans, fish,  rays, lobster, an octopus and  plenty of nudibranchs. The nudibranchs always pique my curiosity; they assume some strange forms and do an excellent job of looking like their surroundings.

Looking East towards Little Harbor

I managed to fit in two runs during the trip, both hilly by default. My first run took me across the Isthmus ~1 mile and 900 feet up a steep slope, which took about thirty minutes to climb. I had to stop and take pictures pretty often, as the views up and down the island rivaled those of the Marin Headlands. I ran a ridge along the south side of the isthmus, and would have  continued towards the interior of the island, but I encountered 70 people on horseback and promptly turned back to the harbor. I rounded out the run with an out and back to the USC Marine Biology lab. After 7.5 miles I met my crew mates at the beach bar for some libations, fish tacos and bison burgers. The trademark cocktail of Catalina Island is the Buffalo Milk, a blended concoction with whipped cream drizzled with Kahlua, and a few were consumed during the trip.  There are live bison roaming the island (some kid got gored about a month ago) which Twirly saw, but I never encountered. My other run was the weekly long run. 16 easy miles on the schedule, but in order to get 16 easy, I would have had to do 2 mile laps along the Avalon waterfront amidst the Saturday morning art fair patrons. I am not a crowd person, so I opted for an out and back along the Trans-Catalina Trail, which provided some vertical, and stellar views from the mainland to San Clemente Island along the divide of the island.



If I learned anything on my first run, it was that it got HOT after 11am, so I planned to start at 8, but ended up about an hour late. I chalked it up to Island time and set out with 3 Gu's, two Picky bars and 70oz of water.

Catalina Harbor

My route wound up the east side of Avalon, past the uber-mansions of the Wrigley's and Hollywood types, to the dirt road that is the Trans-Catalina trail, which runs the length of the island. Over the first five miles, I gained 1500 feet. The grade was runnable, but I had to hike much of the climb to keep my heart rate under control. I felt the temperature climbing as I made my way up the grade.



Avalon Harbor



Once I gained the divide trail, things became more runnable,  rolling from peak to peak. At mile 7, I came across the "garden to sky" trail head, which is where the Catalina Marathon course joins the Trans-Catalina trail. This was the only place I saw other runners and hikers.

The Trans-Catalina Trail climbs from the East End

The Divide Trail



I was dehydrated and spent for the descent into Avalon, not capable of the pace I had hoped to exploit on my return trip. Running downhill at 11:00/mile felt comfortable and safe. When I returned to town, all I wanted was Gatorade and more water! I had some problems taking in calories on this run, due to the heat. Gu's went down OK, but chewing solid food was a nuisance. Fortunately, the next six months are all about nutrition, hydration and electrolytes as I prepare for the American River 50 miler.



The Avalon Casino (no, there is no gambling)



My last 5K of the year is this Saturday in Grass Valley, and the Bizz Johnson 50K is the next Sunday. After the 5K, David is joining me for the run home over Banner Mountain. I'm really looking forward to the opportunity to try different fueling strategies in the 50K, even if I may end up miserable for trying some of them.

The Isthmus - Catalina Harbor and Isthmus Cove

The Garmin data for the 16 miler: