Step 1: Start Running
Step 3: Run a Three Hour Marathon
September 2011
You can drive the excuse bus to your heart’s content, but if you race, the only things that count are your time and your place. And so it was that Jay, a runner of unquestioned talent and dedication, ran a three hour marathon at the age of 52, with a time of 2:59:35 at the Colfax Marathon in May. Jay’s performance was the result of his focus and determination. It was a remarkable feat. Well done Jay!
The question that is left hanging in the air is; can you do better? I endeavored to up the ante and set my sights on the American Discovery Trail Marathon on Labor Day.
Jay’s performance is evidence that proves my hypothesis that the best way to train for a marathon is to race up to the event; to acclimate your body to race pace. I have had success in the past with this approach. When I ran 2:59:29 in 2006, I had run two other marathons in the six weeks prior to that effort. But this year I just didn’t feel like racing that much. I was envious of the successes my training mates were having on the weekends. Emotionally, I just wasn’t ready for that kind of commitment. If you toe the line, you’ve got to be ready to race. If you’re going to all that effort and expense to race, you’ve got to be all in.
Without the feedback of race pace training, I was at a loss to determine what pace I would be capable of holding for 26.2 miles. A lactic threshold test would shed light, but who’s got time for that? Plus that sounds really painful.
Here was my thought process. In March I ran a 20 mile race where I averaged 6:50 / mile with all miles within seven seconds of that average. That was before summer track workouts. Given the slightly downhill course at the American Discovery Trail Marathon and 12 miles of speed per week plus many long runs over 20 miles, 6:40 / mile seemed like a reasonable pace; therefore a 2:55 marathon.
The logistics of the point-to-point marathon are always problematic. I awoke at 3:30 AM in order to get to the race. My tried and true pre-run breakfast of peanut butter and honey on a bagel was supplemented with a Cliff Bar and two bottles of my proprietary sports drink. It was astounding how long that bus ride took from the finish line to the start in Palmer Lake. Dozens of runners abandoned the line for (too few) port-a-potties which made for some strange bed-fellows in the bushes. I never warmed up less before a race; barely a 100 yard scamper to the starting line. I tossed off a ratty old T-shirt and the race began. Despite the rush to marshal the runners, the start was orderly.
Two miles into the race a group of five runners took the pace down to a level that I was not comfortable holding. I let them go and settled in beside the first female. We’ll call her Eve. And merrily we rolled along at 6:38 / mile for the next ten miles. At mile 12 Eve dropped off the pace and I sensed a change in the race. Just after the aid station was a good time for self evaluation. I felt great. I was breathing easily. My self-talk was positive. “You’ve done all the right things to prepare. You’ve eaten well. You are well hydrated.” I committed myself to the next 10 miles.
Miles 12 to 22 were a blur. I focused on my pace, which averaged 6:46 / mile over the rolling hills. Just as gravity holds the world together, there is a pull from runners ahead of you on the course. Slowly and deliberately, but inevitably, I overtook five runners.
At mile 22, the stress of the pace and nearly 68 minutes of mental focus took its toll. My self-talk became a desperate, pleading mantra of “just hold 7:00”. For the last four miles it was all I could do to average 7:08 / mile pace. I lost two minutes over that stretch of the course. Even with the fade at the end, this was the best race of my life. I ran the whole way and never once looked back.
Four factors contributed to my success: minimalist running, living a marathoner’s lifestyle, a perfect taper and ideal weather conditions.
A year ago I switched from cushioned running shoes to flats. Prior to that, I had suffered most of the common running injuries: inflammation of the IT band and of the peroneal tendon, plantar fasciitis, hamstring tears and bone spurs. I have been injury free for a year. For the American Discovery Trail Marathon I chose to race in a pair of Nike Bowerman Cross Country spikeless racing flats. This was a good choice given the loose footing.
Maintaining a state of marathon readiness means a commitment to exercise and diet. I live like a monk. Each week is filled with a long run of around 20 miles and 12 miles of speed work. That speed work is broken into three workouts: a track workout of short to mid-length intervals, a four mile tempo run and High Intensity Interval Training of four miles.
Tapering is like catching a falling knife; too soon or too late and it’s a bloody mess. I caught it just right. The stiffness and soreness dissipated. I started to feel too rested. Reviewing my Fitness Record I felt confident I’d done enough. Here was my weekly mileage – (long run) for the weeks preceding the American Discovery Trail Marathon.
52 (22) miles
57 (22) miles
55 (24) miles
52 (26) miles
46 (20) miles
30 (11) miles
22
The weather was ideal. The temperature at the start was in the mid 40s. Rays of the rising sun filtered through the trees, exposing the runner’s breath. A five mph south-easterly breeze kept runners cool, but was not enough to slow us down.
An opportunity like this only presents itself a handful of times in your life. At 47 there aren’t many left for me.
In the afterglow of my nearly perfect race, I sat and watched as runners celebrated with one another. It is a scene we’ve all witnessed. Little children hugging parents and parents hugging their adult children; reveling in the moment. There is a tacit understanding that we are in a different class. We find pleasure in exploring the limits of our physical capabilities, embracing the pain that exertion produces. A rare wind blows in our faces. Perhaps it is different from the one that most people enjoy, but it is one that running provides.
For the record; 10th place, 4th master, 1st in my age group, 2:57:15 and a personal best by over 2 minutes. Can you do better?
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