Not the race I was hoping for, and looking back, I can’t really pinpoint what went wrong. I felt great at the start and the early miles of the race felt controlled and easy. At the halfway mark I was just a few seconds off my goal pace, but still feeling good with no reason to be concerned.

Somewhere around mile 15 I realized I needed a pit-stop, but it was just after we entered Fort Story at mile 19 before I was able to stop. The brief bathroom break only wasted 20 seconds, but the relief was worth a lot more. I slowed a little during the next couple of miles, but was still on for 2:51:00 if I could maintain 6:29 pace. I soon realized I couldn’t and the closing miles were a real sufferfest.

It never ceases to amaze me how you can go from running “easy” 6:30 miles to struggling to run a 7:30 mile. I hung on as best as possible, was passed by a handful of Masters runners and finished in 2:56:01 – grateful in the end to keep the sub-3:00 hour streak going and not too disappointed with missing a PR by just over 5 minutes. There will definitely be more marathons, but for now I’m left to ponder what went wrong and how to correct it for the next one.

Finally, thanks to wife Ally, daughter Shannon for driving down from Williamsburg to watch the race and sister-in-law Diane who is visiting from Scotland. Really appreciate all your support! Also thanks to the many local runners, blog readers and various other people who wished me well and cheered me on.

One last note. Huge congrats to marathon newbie Billy Chorey and his fantastic 2:47 marathon! Billy, all your hard work paid off and it looks like you ran a very smart race. Really pleased for you…

Last night I ran an easy 30 minutes and have decided to stick with my old-favorite Brooks ST3 Racers. The new model ST4′s didn’t quite feel worn in enough, so I’m sticking with the shoes that have produced several great results already this year.

The weather looks to be almost perfect for a marathon and I’m as ready to race as I’ve ever been. Now I’m looking forward to a nap and then topping off my fuel stores with macaroni cheese and a Guinness – a pre-race tradition that stretches back many years.

Good luck to everyone running the half or full marathon in the morning. If you see me at the start, or out on the course, please be sure to say Hey – it might be just the boost I need to run a great race.

If you’re interested, results will be posted on the Shamrock Marathon web site at some stage tomorrow. Finally, for the record, I’m looking to (a) have fun, (b) keep the 11 race sub-3:00 hour streak going and (c) hopefully set a new PR (sub-2:51). Today’s purchases included a pair of Balega socks for maximum comfort during the 26.2 miles and a 4 pack of Samichlaus beer reserved for lifetime best performances. I wonder if I’ll be enjoying one this time tomorrow???

Race Director Jerry Frostick says,

Our goal at Shamrock has always been to put on the best event not just the biggest. The result and response has been overwhelming.

Source: Washington Running Report

I’ve used the endurance-prolonging Race Day Boost many times in the past and am convinced it does exactly what it says on the web site:

Hammer Nutrition claim RDB will:

(a) Prolong endurance
(b) Increase performance time at anaerobic threshold
(c) Provide unsurpassed lactic acid buffering and
(d) Help boost glycogen storage

An extra benefit of the product is that 2000 mg of glutamine daily, (the amount provided in four servings/one day’s loading dose of Race Day Boost), has been shown to elevate plasma growth hormone levels, a definite benefit while tapering for an event.

Here’s the technical info from the Hammer Nutrition web site:

Race Day Boost contains one of the most potent legal ergogenics available for competition. In the most extensive study to date on Race Day Boost’s key ingredient, fit cyclists, in a 40K time trial, netted a whopping 8% improvement in performance time! The simple formula belies its profound effectiveness, aiding in increased cellular energy production and buffering performance-robbing lactic acid. A four-day loading dose of Race Day Boost prior to a key race can make a noticeable improvement in your performance.

I’ve found the best way to take Race Day Boost is to dissolve the powder in 3 to 4 ounces of warm water and drink as fast as possible. FYI, if you use a cold/cool liquid the powder tends to “clump” and is a bit more difficult to swallow.

If you’re curious about Race Day Boost or any of the other great Hammer Nutrition products, don’t forget you can take advantage of the 15% off your first order promotion. Just follow the link to receive the one-time 15% saving!

Please feel free to email me if you have any questions.

Note: Do NOT take Race Day Boost the day of the event.

Actual: Started with a 20 minute warm up – not very fast as my right shin was a bit sore. The 2000m intervals went well – I’m always more comfortable running at a faster pace (if that makes sense), and the shin pain went away. 2 minutes 30 seconds didn’t seem very long for a recovery, but at least there were only three intervals to perform. I totally forgot about the 3 times 200m (I really did forget, honest), and jogged for another 20 minutes to cool down.

Stats: 10.1 miles in just over 1 hour 10 minutes (6:59 pace)

With 10 days to go to the Shamrock Marathon, I’m really not feeling the taper at the moment. Think I’ll cut back on my easy run tomorrow and hopefully get my legs (and confidence) back pretty quickly.

For the two week taper I’ve decided to follow the last two weeks of the McMillan custom training plan that I used in my build up to last year’s Richmond Marathon.

So I have something online to refer to, here’s a breakdown of the next two weeks:

Monday 9th: 40 to 50 minute easy run – build endurance.

You now enter the special Peaking Phase to rest the body/mind but keep the engine revved for racing! Reduce your life stress and focus on good sleep, proper nutrition and hydration.

Tuesday 10th: 15 to 30 minute warm up + fartlek workout [8 to 10 x 1 minute at slightly faster than 5k effort with 1 minute recovery jog] + 15 to 30 minute cool down – build speed and aerobic capacity (VO2max).

NOTE: Tuesday workouts after a fast finish long run are optional. If tired, just run easy.

Wednesday 11th: 60 minute easy run – build endurance.

Thursday 12th: 15 to 30 minute warm up + tempo interval workout [3 x 2000m with 2 minutes 30 seconds recovery jog followed by 3 times 200m with 200m recovery jog] + 15 to 30 minute cool down – build stamina – lactate threshold.

Friday 13th: 40 to 50 minute easy run – build endurance.

Saturday 14th: 40 to 60 minute easy run – build endurance. Actually, I’ll probably race a 5k on Saturday morning instead.

Sunday 15th Fast finish long run: 12 miles total with the last 6 miles at marathon goal pace – build endurance, leg resistance to fatigue, practice race pace, try equipment and nutritional routine.

This is a dress rehearsal for the marathon. Start the run at your normal long run pace (:30 to 1:00 per mile slower than goal marathon pace) and focus on running fast the last few miles. Also, match the course for this run as closely as possible with the course profile of your marathon.

Monday 16th: 40 to 50 minute easy run – build endurance.

Tuesday 17th: OPTIONAL: 15 to 30 minute warm up + stride workout [8 to 10 x 25 seconds with 1 minute recovery jog] + 15 to 30 minute cool down – build leg turnover and lactic acid tolerance.

Wednesday 18th: 15 to 30 minute warm up + cruise interval workout [4 to 5 x 1000m with 200m recovery jog] + 15 to 30 minute cool down – build stamina – lactate threshold speed.

Thursday 19th: 30 minute easy run – build endurance.

Friday 20th: OFF or 20 minute easy run – recovery day or build endurance.

Saturday 21st: OFF or 20 minute easy run – recovery day or build endurance.

Sunday 22nd Shamrock Marathon!

The structured taper will definitely help me stay focused and hopefully set me up for a new PR. Sub 2:51 or bust….

You may or may not remember from an earlier post, but 10k Strength Builder starts off with a 10 minute warm up at “base pace” which includes several 30 second striders to prepare your legs and lungs for the workout.

The warm up is followed by 5 x 6 minute steady state intervals at a simulated 10k race pace. The incline starts at 0% but builds to a 5% grade by the end of the 6 minute period. For the final 6 minutes, Coach Troy doubles the incline so you end up running base pace at 10%! Oh yes, you get 90 seconds rest between each 6 minute effort.

The complete workout takes just over 50 minutes and is pretty challenging to say the least. Funny thing is, I felt so good tonight, I doubled up and did another 5 x 6 minutes with the same 90 seconds recovery. The shoes worked very well but I’m going to test them out in a local 10k on Saturday morning just to make sure.

I also received a card from the Shamrock Marathon organizers today containing bib number and race weekend instructions. The marathon starts at 8am on Saturday, March 22nd and my race number is 147. Sounds lucky doesn’t it?

Congratulations! You are an age group award winner from the Yuengling Shamrock Marathon, Half Marathon, or 8K. Please stop by Final Kick Sports between 10:00am -6:00pm starting Saturday March 29th – Saturday April 5th to pick up your award. If you have any questions, please contact the Shamrock office at (757) 412-1056.

Congratulations again!

The Shamrock Staff

I’ll probably collect it later today and maybe post a photo if it’s worth showing off. It also gives me a chance to try out this WordPress Map Plugin I found yesterday.

If you’re an award winner from out of town and unable to collect from Final Kick Sports, I’d suggest contacting the Shamrock office at (757) 412-1056. Last year they were able to mail out awards and I’m sure they’ll do the same this year if necessary.

Have a good weekend!

Mile 1 – 6:29 Nice tailwind, tons of adrenaline and an excited pack of runners all made for a fast opening mile. Feeling great, only 25.2 miles to go!

Mile 2 – 6:30 Another quick mile. The biggest challenge was trying to hold myself back – not easy with an 18mph wind pushing you along, but we’re already at 5th Street and I’m still feeling great.

Mile 3 – 6:21 Where did that come from? Maybe the excitement of the water stop gave me a boost? The loop around Rudy Inlet is behind us and we’ve experienced the strength of the north wind from a different angle – it’s definitely going to get tough later on, and I need to conserve some energy in these early miles.

Mile 4 – 6:35 Nice stretch along General Booth Boulevard. I can now see Charlie ahead and I wonder how he’s doing. I know I’ve started fast and I’m sure he’s feeling the same. I’m getting into a good groove now but already the lead pack of women trying to qualify for next month’s Olympic Marathon Trials is breaking up.

Mile 5 – 6:29 Still heading south on General Booth Boulevard, but the road is quite sheltered and I’m not feeling the benefit of the tailwind. Maybe the wind’s dying down already?

Mile 6 – 6:24 I finally catch Charlie and after making a 180° turn, we run north together for a while. Nice boost from the six mile timing mat being manned by the Tidewater Striders.

Mile 7 – 6:28 Now we’ve made the right turn onto South Birdneck. I think I’m running a little fast, but it’s nice to get a few seconds in the bank and I’m still feeling very comfortable. Tough stretch around Camp Pendleton coming up though.

Mile 8 – 6:29 Think I took 3 Endurolytes in this mile to stave off cramps later in the race. I’m about 20 yards behind a pack of runners (3 guys, 3 girls) and I’m desperate to catch them before we get back onto General Booth. The last thing I need is to be stranded on my own running into the crazy wind.

Mile 9 – 6:19 The quicker pace pays off and I’m almost with the pack as we approach the exit of Camp Pendleton. Breathing is more labored now, but legs still fine.

Mile 10 – 6:34 The wind is still strong, but at least I’m with a pack. I take my turn up front and work hard into the wind. Despite a slower mile, I’ve managed to lose the pack as I crest the Rudy Inlet bridge. I remember the upcoming water stop and just about have time to take my first espresso gel.

Mile 11 – 6:30 Around the Rudy Inlet loop once more and now we’re turning right onto the boardwalk where the wind is the strongest so far. I glance behind and I’ve dropped the pack by at least 10 yards – not my intention and now I’m on my own. I’m tempted to slow down and wait, but decide against it and forge ahead.

Mile 12 – 6:48 Halfway up the boardwalk, I catch and pass one of the female runners. I sense she’s struggling and suggest she tuck in behind and draft off me for a while to conserve her energy. I backed off a little into the wind and wasn’t surprised to see the slowest mile to date. Still feeling good and running on my toes.

Mile 13 – 6:28 Great to be back on Atlantic Avenue where the wind wasn’t as brutal as on the boardwalk and the thought of seeing my wife at the mid point of the race put an extra spring in my step. A fun mile – lots of crowd support from runners who had finished their half marathon and were hanging around to cheer on the marathoners.

Mile 14 – 6:38 Great to see my wife Ally and great to be so close to my pre-race prediction. I think I said “That was the easy part, now the fun begins”, but the strong north wind soon took most of the fun away.

Mile 15 – 6:49 A bit of a slog through this mile. Great to see some half marathon friends still out on the course, but not so great that there’s still at least a mile left into the headwind. At least I’ve been joined by a chasing pack which allows me to take a breather for a few minutes. Slowest mile of the race.

Mile 16 – 6:48 Finally we get to turn left onto Shore Drive and leave the blustery conditions behind. Despite the respite from the wind, I’m not feeling great at this point and good friend Charlie Schindler, who was one of the chasing pack, is pushing the pace and making me struggle – just like he did at last month’s Colonial Half Marathon.

Mile 17 – 6:42 The harsh Shore Drive camber bothers my knee and I struggle on in silence. A guy who was running strongly a few minutes ago appears to hit the wall and we catch him in seconds. He hangs with us for a short time, but then falls off the back. Poor guy. Been there, done that.

Mile 18 – 6:38 Charlie and I cross the 18 mile timing mat together. I seem to have got myself together again and running along the white line helps my knee pain. Charlie chooses the high road in his attempt to avoid the camber. 8.2 miles to go.

Mile 19 – 6:34 Another good mile and somehow I’m managing to speed up. We’re nearly done with Shore Drive and about to make the turn into Fort Story.

Mile 20 – 6:24 My focus is back and I’m ticking along nicely. I notice I’m on my own again, but don’t dare look behind. Quick mile and I’m almost level with another of the fast starting females. Thoughts of a good finish time cross my mind, but there’s still a long, long way to go and anything can happen.

Mile 21 – 6:38 Good to see Allen and Ada from TriDuo.com taking official race photos (they look like they’re freezing!) and now I’m past the Cape Henry Lighthouse and only have just over 5 miles to go. I’m a little disappointed with the mile split, but still have a spring in my step. I kick for home and look forward to getting back onto Atlantic Avenue.

Mile 22 – 6:21 Great mile, and I still feel I have a lot more running in my legs!

Mile 23 – 6:32 How quickly things change. Now, as I leave Fort Story behind, the spring in my step has deserted me, and my legs feel tired and heavy. The anticipated tailwind doesn’t seem to help and there’s still over 5k to go.

Mile 24 – 6:40 I’m desperate not to let the race get away from me and dig really deep to keep the pace going. I reach mile 24 on 68th Street and am now focused on a runner ahead who appears to be slowing. Maybe, just maybe, I can catch him before the finish.

Mile 25 – 6:40 I’m hanging on with everything I’ve got left but nearly collide with a lady raking cups at a water stop. It could have been a disaster, but I’m still on my feet and a little closer to the guy ahead. Although I try not to look, there are only about 20 blocks to go.

Mile 26 – 6:37 1.2 miles remain. It’s all or nothing time. I’m at my limit but still in control. With about half a mile to go, I catch the runner and hit the boardwalk, but he quickly responds and regains his advantage. I can’t hold on and let him get away, but as I reach the 26 mile mark, I’m spurred on by local runner Angelo Celesia – one of the fantastic volunteers out on the course today. I sprint for the line in one final attempt to reel the guy in, but it’s too late and I cross the line several seconds behind in 2:53:05.

The final effort leaves me dizzy and disorientated, but I manage to grab a bottle of water before I’m awarded my finisher’s medal by an enthusiastic volunteer.

Some one else wraps a foil blanket around me but I’m too busy looking for good friend Charlie to really notice. I was sure he’d be right behind me in the finish chute, but it turns out “he fell apart at the end” and came in three minutes after I’d crossed the line.

I look to my right and see Ally who’d been cheering me on at the finish. I think my finishing effort had given her a scare and she asked if I was okay. If you click on the photo to the left, you’ll probably understand why.

Now I’ve had a couple of days to analyze my race, I can share a few stats:

• 6 mile split – 39:31 (6:36 pace) – 52nd place
• 13.1 mile split – 1:26:20 (6:36 pace) – 39th place
• 18 mile split – 1:59:30 (6:39 pace) – 36th place
• 26.2 mile split – 2:53:05 (6:37 pace) – 27th place
• Overall place – 27th out of 2314 finishers
• Age group place – 1st out of 199 finishers

Closing thoughts:

• Despite starting faster than planned, I managed to maintain fairly even splits and was able to steadily pick runners off one by one throughout the race.
• The slower average pace at the 18 mile is testament to the tough windy conditions we experienced in the middle portion of the race.
• I’m pleased I was able to pick up the pace in the latter miles and still finish strong
• 2:53:05 is my third fastest marathon and second fastest Shamrock
• I was 10 seconds inside my pre-race goal at the halfway mark, and only 5 seconds slower at the finish
• I picked up first place in the 40-44 age group and was a member of the top Male Masters Marathon Team
• Somewhat surprisingly I was also the first South Hampton Roads finisher as picked up by local newspaper The Virginian Pilot

As always, full race metrics can be viewed by clicking on the MotionBased map below:

If you look below at the excerpt from yesterday’s blog post, option #1 stated:

If I can maintain the same pace for the remainder of the race I’ll end up with a 2:53:00 – 3rd fastest marathon ever.

and that’s exactly how it ended (give or take 5 seconds).

My official finish time was 2:53:05 – my 3rd fastest marathon and my 2nd fastest Shamrock. I was lucky enough to place 1st in the 40-44 age group and was a member of the winning Male Master’s Marathon Team. Not a bad morning’s work, eh?

I’ll probably write a more detailed “race report” later on (or maybe even tomorrow), but for now, click on the MotionBased graphic below for full details of my 2008 Shamrock Marathon:

Results (courtesy of LIN-MARK Computer Sports):

Marathon Order Of Finishers
Marathon Award Winners
Marathon Teams
Marathon Splits

A special shout-out to Charlie, for running yet another PR (it was another PR wasn’t it? I hope the second half wasn’t too painful after your blistering start!), regular reader Tim who set a new 2 and a half minute PR in today’s half marathon and is right on track for a Boston Qualifier at the Frederick Marathon in May, handcrank competitor Paul Kelly for his fantastic 8k/marathon double this weekend – 37:11 in yesterday’s 8k and 4:09:52 in today’s tough marathon. Finally, last but not least, to my fantastic wife, Ally, who braved the wind and the cold to cheer me on and support me – I know it was tough not being able to run today, but there’ll definitely be other races for you in the near future. Thanks!