cim '08
Two good friends, Bob and Doris went to see me run in Boston ‘08 got the fever to qualify for Boston. Something about the combination of all those fit runners, all that great looking merchandise and then watching the race itself that pushed them over the edge.
Actually running Boston was something they had wanted for a long time but they thought they could never manage it since they were still 35 and 38 minutes over the qualifying standard after many marathons between them.
After far too little begging and pleading I agreed to coach them and put them on a base building plan (little did they know what they were signing up for). They both said they wanted to take on a downhill course and when they didn’t get into St. George via the lottery, I suggested CIM and we all signed up at the same time.
When August rolled around I put them on an 18 week 55 mile Pfitz style plan and they started to realize what they had gotten into. About that time I had a change of plan. I got accepted to the TCM as a master elite and changed my focus for that race.
After TCM, I had 9 weeks to recover and train for CIM. I really wasn’t sure I could manage to get back into PR shape in that short time but I had nothing to lose. The training went surprisingly well and because the volume was lower than normal I felt pretty fresh for harder workouts. The biggest concern was a lack of really long runs. I was only able to get in two 20 milers before it was time to taper once again.
Bob’s training was going like clockwork. He was hitting all his mileage and speed workouts and adapting very well. However Doris was struggling with injury. Mainly hamstring and hip problems, which impacted her paces. Things were not looking good until one day when she really picked it up at the track and hit her paces. It was as if once beyond a certain speed she could open up and run easier. From there the confidence improved and she had some strong running for the last month culminating in both of them setting PR’s at a Turkey Trot 5K 10 days before race day. It was then that I told them they were ready, that they were going to BQ and I think they actually believed me.
On the morning of the race I met up with sfrunnerdude, my team 4 mate at the start. The weather was perfect for running. Light fog, low 40 temps and no wind. The plan for me was simple. Go out easy, at a 6:15 pace until mile 20 and then see if I could negative split. Mark wanted to stay at 6:15 for the first 5 miles so I was going to be his ‘speed anchor’ up until that point. And it worked out pretty much that way. Mark did scoot ahead on some of the downhills but I caught up easily on the flat and up hills. After 5 I told Mark good luck and he gradually moved ahead. I kept him in sight for quite a few miles though.
5 miles – 31:04 – 6:13 pace – 152HR
From 5 to 10 the miles and effort felt pretty good although I had a feeling I was working just a bit too hard.
It was difficult to lock into a pace because of the rolling nature of the course but at each mile mark I was hearing splits right around 6:15 so I was on track. Gu #1 around 6 miles.
10 miles – 31:21 – 6:16 pace – 157HR
Right after mile 10 I got my first water bottle exchange from Nathalie. Friends and family of Bob and Doris were there to cheer me on which was a big boost. I hit the halfway point about 10 seconds ahead of schedule but I started to feel my legs complain about the pace. For the next miles I tried to get back to goal pace but was falling short. I told myself that these were the miles to ‘maintain focus’ and they should be a little harder. But scratch a little deeper and I knew I wasn’t as fresh as I wanted to be. Gu #2 around mile 13.
15 miles – 31:34 – 6:19 pace – 156HR
Around mile 16 there was a pretty good uphill and at the top someone shouted out that it was all downhill from there. That picked up my spirits with thoughts of bringing down the pace but unfortunately it was a lie. There were still small rollers to deal with.
20 miles – 32:11 – 6:26 pace – 155HR
My paces were slowing into the 6:30 region and my legs were laboring. It wasn’t horrible yet but just no zip. I had lost a Gu so I was looking for the Gu station and finally saw it as I passed it. I immediately stopped and cut right to grab a Gu but knew it was a mistake. The quick stop caused my right quad to tighten up and it took a good 20 seconds to get up to speed again.
I had been looking for Nathalie from mile 18 on but she showed up shortly after mile 20. During the bottle exchange she said “looking good!! .. Deena’s up ahead”. I grabbed the bottle and sure enough on my left was Deena Kastor all by herself cheering me on. I said, “Hey Deena!!” as I passed. You can be sure my form sharpened up at that point.
Somewhere around mile 23 I realized my body was hurting. My feet hurt, my ankles hurt, my legs hurt but it wasn’t sharp pain .. more of the dull kind. I’m sure it showed on my face as tension and it occupied my mind. And then I had an idea. Just try to make your mind calm. Try to enjoy yourself and amazingly it worked. I was still aware that my body parts hurt but I felt disconnected from it and my mind was calm and relaxed. I actually smiled and enjoyed the moment. I still couldn’t go any faster but it didn’t bother me nearly as much.
This really helped and I started to pass more runners who were fading pretty hard.
25 miles – 32:55 – 6:35 pace – 158 HR
Things were getting better because I knew it would be over soon. I thought I still had a slight chance of getting a PR and tried to pick up the pace during the final .2 but I really didn’t have anything left.
1.28 miles – 8:13 – 6:25 pace – 162HR
2:47:22 chip time – 6:23 pace – 156aveHR
87th overall
After a quick post race massage (my right quad was extremely tight) I got my gear bag, some warm soup and hobbled back to the final turn area to watch the clock. Bob needed a 3:30:59 to qualify. At 3:28:xx I see him coming towards the final turn and I yell and cheer and fist pump like a mad man. Bob looks up, makes eye contact and has the biggest smile. He looked so relaxed like he was out on a 5 mile jog as he headed into the final stretch to BQ and set a 37 minute PR! I was just so relieved and extremely happy for him and proud of what he had accomplished. One down.
I went to finish area to congratulate him but couldn’t find him in the crowd. I see Nathalie on the other side and walk around to her side to wait for Doris. I get the news that Doris did not look very good at the 20 mile mark. She was on time but who knows if she can hold on for a 3:50:59 finish. We watched the clock while standing just to the side in front of the womens finish line, necks craning to see who was coming around the final turn. At 3:48:xx I see a runner wearing a fuchsia top barreling down the final stretch. It’s Doris! I yell at the top of my lungs but she doesn’t even hear me because she is so focus on that finish line. It was a 40 minute PR!
I work my way into the finish chute by showing my bib and see both Bob and Doris together in a hug, celebrating their accomplishment. As a ‘coach’ it doesn’t get any better than this. Wow.
To round out the day, I took first in my AG and although I was disappointed not to PR, I will “count my blessings” and work on that PR some other day.
Actually running Boston was something they had wanted for a long time but they thought they could never manage it since they were still 35 and 38 minutes over the qualifying standard after many marathons between them.
After far too little begging and pleading I agreed to coach them and put them on a base building plan (little did they know what they were signing up for). They both said they wanted to take on a downhill course and when they didn’t get into St. George via the lottery, I suggested CIM and we all signed up at the same time.
When August rolled around I put them on an 18 week 55 mile Pfitz style plan and they started to realize what they had gotten into. About that time I had a change of plan. I got accepted to the TCM as a master elite and changed my focus for that race.
After TCM, I had 9 weeks to recover and train for CIM. I really wasn’t sure I could manage to get back into PR shape in that short time but I had nothing to lose. The training went surprisingly well and because the volume was lower than normal I felt pretty fresh for harder workouts. The biggest concern was a lack of really long runs. I was only able to get in two 20 milers before it was time to taper once again.
Bob’s training was going like clockwork. He was hitting all his mileage and speed workouts and adapting very well. However Doris was struggling with injury. Mainly hamstring and hip problems, which impacted her paces. Things were not looking good until one day when she really picked it up at the track and hit her paces. It was as if once beyond a certain speed she could open up and run easier. From there the confidence improved and she had some strong running for the last month culminating in both of them setting PR’s at a Turkey Trot 5K 10 days before race day. It was then that I told them they were ready, that they were going to BQ and I think they actually believed me.
On the morning of the race I met up with sfrunnerdude, my team 4 mate at the start. The weather was perfect for running. Light fog, low 40 temps and no wind. The plan for me was simple. Go out easy, at a 6:15 pace until mile 20 and then see if I could negative split. Mark wanted to stay at 6:15 for the first 5 miles so I was going to be his ‘speed anchor’ up until that point. And it worked out pretty much that way. Mark did scoot ahead on some of the downhills but I caught up easily on the flat and up hills. After 5 I told Mark good luck and he gradually moved ahead. I kept him in sight for quite a few miles though.
5 miles – 31:04 – 6:13 pace – 152HR
From 5 to 10 the miles and effort felt pretty good although I had a feeling I was working just a bit too hard.
It was difficult to lock into a pace because of the rolling nature of the course but at each mile mark I was hearing splits right around 6:15 so I was on track. Gu #1 around 6 miles.
10 miles – 31:21 – 6:16 pace – 157HR
Right after mile 10 I got my first water bottle exchange from Nathalie. Friends and family of Bob and Doris were there to cheer me on which was a big boost. I hit the halfway point about 10 seconds ahead of schedule but I started to feel my legs complain about the pace. For the next miles I tried to get back to goal pace but was falling short. I told myself that these were the miles to ‘maintain focus’ and they should be a little harder. But scratch a little deeper and I knew I wasn’t as fresh as I wanted to be. Gu #2 around mile 13.
15 miles – 31:34 – 6:19 pace – 156HR
Around mile 16 there was a pretty good uphill and at the top someone shouted out that it was all downhill from there. That picked up my spirits with thoughts of bringing down the pace but unfortunately it was a lie. There were still small rollers to deal with.
20 miles – 32:11 – 6:26 pace – 155HR
My paces were slowing into the 6:30 region and my legs were laboring. It wasn’t horrible yet but just no zip. I had lost a Gu so I was looking for the Gu station and finally saw it as I passed it. I immediately stopped and cut right to grab a Gu but knew it was a mistake. The quick stop caused my right quad to tighten up and it took a good 20 seconds to get up to speed again.
I had been looking for Nathalie from mile 18 on but she showed up shortly after mile 20. During the bottle exchange she said “looking good!! .. Deena’s up ahead”. I grabbed the bottle and sure enough on my left was Deena Kastor all by herself cheering me on. I said, “Hey Deena!!” as I passed. You can be sure my form sharpened up at that point.
Somewhere around mile 23 I realized my body was hurting. My feet hurt, my ankles hurt, my legs hurt but it wasn’t sharp pain .. more of the dull kind. I’m sure it showed on my face as tension and it occupied my mind. And then I had an idea. Just try to make your mind calm. Try to enjoy yourself and amazingly it worked. I was still aware that my body parts hurt but I felt disconnected from it and my mind was calm and relaxed. I actually smiled and enjoyed the moment. I still couldn’t go any faster but it didn’t bother me nearly as much.
This really helped and I started to pass more runners who were fading pretty hard.
25 miles – 32:55 – 6:35 pace – 158 HR
Things were getting better because I knew it would be over soon. I thought I still had a slight chance of getting a PR and tried to pick up the pace during the final .2 but I really didn’t have anything left.
1.28 miles – 8:13 – 6:25 pace – 162HR
2:47:22 chip time – 6:23 pace – 156aveHR
87th overall
After a quick post race massage (my right quad was extremely tight) I got my gear bag, some warm soup and hobbled back to the final turn area to watch the clock. Bob needed a 3:30:59 to qualify. At 3:28:xx I see him coming towards the final turn and I yell and cheer and fist pump like a mad man. Bob looks up, makes eye contact and has the biggest smile. He looked so relaxed like he was out on a 5 mile jog as he headed into the final stretch to BQ and set a 37 minute PR! I was just so relieved and extremely happy for him and proud of what he had accomplished. One down.
I went to finish area to congratulate him but couldn’t find him in the crowd. I see Nathalie on the other side and walk around to her side to wait for Doris. I get the news that Doris did not look very good at the 20 mile mark. She was on time but who knows if she can hold on for a 3:50:59 finish. We watched the clock while standing just to the side in front of the womens finish line, necks craning to see who was coming around the final turn. At 3:48:xx I see a runner wearing a fuchsia top barreling down the final stretch. It’s Doris! I yell at the top of my lungs but she doesn’t even hear me because she is so focus on that finish line. It was a 40 minute PR!
I work my way into the finish chute by showing my bib and see both Bob and Doris together in a hug, celebrating their accomplishment. As a ‘coach’ it doesn’t get any better than this. Wow.
To round out the day, I took first in my AG and although I was disappointed not to PR, I will “count my blessings” and work on that PR some other day.