Packet pickup

Race Tracking Here!

A special welcome to all who have reached this page via RunningHungry.org. If you check this blog on race day (Saturday the 23rd), I will be posting occasional updates, and some will have pictures taken BY ME while I am running the race. Exciting, eh? :)

Here is my planned race pace. If I run the first ten miles at 10:00/mile pace and the remaining forty at 11:00/mile pace, I'll finish in nine hours. I'm not going to try and follow this exactly -- in fact, I'll probably be a tiny bit ahead of it, at least in the early going.

Cayman Islands Movie!

After ten months of procrastination, I have finally put together a movie from the Cayman Islands Marathon, which was last December. Check it out on the movie blog!

Peak Training Weekend

The biggest difference between my usual marathon training plan and my training for a 50-miler is the running on the weekends.

Marathon plans feature one long run of 12-20 miles and one shorter run of 5-10 miles. I'd usually do the shorter run on Saturday and the long run on Sunday.

My Fall 50 preparation has long runs on BOTH Saturday and Sunday. I have been spending progressively more time running on the weekends, and I finally hit the peak of my training this past weekend. From now on, I will be steadily decreasing the mileage, also known as "tapering", to build strength for the race.

First, here's a quick summary of the past two days of running.

• I ran 32 miles on Saturday and 23 miles on Sunday.
  
• From 7:30 a.m. on Saturday until 7:30 a.m. on Sunday, I ran 53 miles, the most I've ever run in any 24-hour period. Those 53 miles took about nine hours, which means that I was outside running for more than 37% of those 24 hours.
  
• I consumed five 20-ounce bottles of Accelerade, three 20-ounce bottles of water, three servings of Accel Gel, and three servings of Jelly Belly Sport Beans while on the road. This isn't really that much; had it been warmer, I would have consumed a lot more fluids.
  
• I averaged 10:04/mile on Saturday and 10:26/mile on Sunday. For comparison purposes, my fastest marathon was run at 8:30/mile pace, and my fastest 50K was run at 9:19/mile. At the Fall 50, I hope to average 10:48/mile or better, which means I would finish in nine hours or less.

Here are some more details from my peak weekend training runs:

Saturday
I was awake before 5 a.m., hoping to complete my five-hour run in the morning hours. A check of the radar showed some storms approaching, but I hoped they wouldn't be too serious. I was out the door at 5:20 a.m., wearing a headlamp to light the way. It wasn't too cold, so I was fine in a t-shirt and shorts, but I kept my lightweight rain jacket on the porch in case of inclement weather.

With about one mile done, I saw a scary-looking bolt of lightning in the northwestern sky. It was still a ways off, as the thunder didn't follow it for 10-15 seconds, but I made the decision at that point not to risk it. I don't mind the rain, but I'd rather not mess with lightning if I can help it. I made it back home with just over two miles done.

The radar showed some red moving through, and another nasty-looking red spot two counties to the west. I took it easy for a couple of hours, eating a light breakfast and staying loose for my second attempt. The radar showed more rain to the west after the "red", but it didn't look nearly as bad as what had already gone through.

At 7:40, I was out the door again. It was still raining, but only a little bit. I was moving along pretty well. I think the extra wake-up time and the two-mile warm-up helped significantly.

I had my cell phone with me, so I called my friend, Mark, who lives nearby, just in case he was up for running with me for a little while. Though he wasn't able to, he and his oldest son, Caleb, waved from their front window as I ran by.

I was all over the neighborhood, spending time on both the streets surrounding my house and a nearby bike trail. The temperature was in the low-to-mid 60s, so I didn't need my jacket. I never ventured too far from home in case the rain suddenly got worse.

Just over two hours into the run, a steady downpour developed, and I was no longer comfortable without the jacket. I was about a mile from home. I got a bit wet as I returned. Strangely enough, the rain had let up by the time I got back. When I got home, Jenelle opened the front door, handed me my rain jacket, offered me a towel, and gave me some important news: "You just got caught in a yellow spot. There's a red band on the way."

Thanking her for the advice, I put on the rain jacket and continued on my run. There was no sign of lightning until I was half a mile away from home. I did an about-face and started heading back. I should have turned around much sooner, as I was caught in a drenching rain for the last quarter mile. I made it home, opened the big garage door, stopped the timer on my GPS, and began walking laps around the inside perimeter of the garage. The rain continued to come down in buckets as I considered what to do next. The timer was at about 2:34 with 15.65 miles covered, so I was a little over half done.

I left the rain jacket in the garage, and I took one step inside the house, being careful to stay on the floor mat and keep the kitchen floor dry. Jenelle brought up the latest radar image on her laptop. The red band was about done, and then there was a bit of green after that, after which it was clear.

I went back into the garage and waited for the worst of it to be over. It was still drizzling a bit as I put the jacket back on, resumed the timer, and continued on my way. The walking break lasted about eight minutes.

As the miles counted up and the rain came to a stop, fatigue was setting in. I began taking regular walk breaks -- about 20-30 seconds per mile. That, along with Accelerade, Accel Gel, and sport beans, kept me from completely burning out. I managed pretty well, as nearly all of my miles were 10:30 or less.

It was about 12:50 p.m. when I *finally* finished the run. I covered 30 miles in 5:02, not counting the early-morning two-miler or the eight-minute walk break.

A few more thoughts on Saturday's run:

• This run marked the debut of my new iPod shuffle. It's half as big as my old one, holds twice as many songs, and cost half as much. I also like the "voice over" feature -- a computerized voice announces the title and artist of each track.
  
• The weather kept others inside. I don't recall seeing any other runners, and I spotted only a few walkers. Sadly, I saw several smokers lighting up and trying their best to stay dry under awnings and whatever shelter they could find. Ugh.
• On a much more positive note, a big thanks to Jenelle, who filled up water bottles and gave me several weather updates to keep me safe. She's the best!

Saturday's mile splits:
9:22, 9:23, 9:15, 9:35, 10:12,
9:50, 9:55, 9:56, 9:41, 9:56,
10:40, 9:48, 9:49, 10:03, 10:37,
9:29, 9:57, 10:28, 10:09, 10:28,
9:58, 10:14, 10:06, 11:03, 10:26
10:04, 10:22, 10:52, 10:25, 9:39

Sunday

As I rolled out of bed a little before 3 a.m. on Sunday, there was no rain, but the temperatures were ten degrees cooler. I was out the door at 3:15 with the rain jacket on -- not to stay dry, but to stay warm.

Yes, that's correct -- I started running at 3:15 a.m. I don't like to be out there at that hour, but with church commitments starting at 8 a.m., I had to get a pretty early start. I wore a headlamp and a reflective sash to keep myself visible. As with Saturday's run, I stayed close to home, running several loops to rack up the miles.

I could tell from the start that my legs did not have the energy of the previous day. Even though I ate and drank quite a bit on Saturday afternoon and evening, when you only have 14 hours to recover, it's tough to keep the spring in your step. Despite that difficulty, I completed every mile in less than eleven minutes, throwing in walking breaks whenever I needed them.

I don't remember a whole lot of other exciting things about the run. I wasn't overly thrilled to be out there, but I know that the benefits will be realized about 33 days from now when I run the Fall 50.

The final mile, however, was pretty neat. I saw a rainbow in the western sky, and I took a few pictures of it using my cell phone. What does this mean?



Sunday's mile splits:
10:36, 10:18, 10:26, 10:15, 10:25,
10:21, 10:05, 10:23, 10:22, 10:27,
10:50, 10:23, 10:26, 10:28, 9:51,
10:49, 10:20, 10:30, 10:19, 10:40,
10:34, 10:29, 10:25

And that's enough for one post. Let the tapering begin!

Amazing August

A lack of activity on Ben's Running Blog does not necessarily mean that I have not been running much lately. In fact, quite the opposite!

Last month, I reached another running milestone without realizing it. On a 25-mile training run on August 14, one of many long training runs in preparation for the Fall 50, I reached eight thousand lifetime miles! Yeah! I don't know if I'll ever be training as heavily as I am right now, but there's a change I'll crack five digits before I turn 35.

There was another new record last month. I ran a total of 250 miles last month! My previous record was 214, set in March 2008 when I was gearing up for my first 50K.

This month is off to an interesting start. Though I planned to run 40+ miles over Labor Day weekend, I was sidelined with a fever. However, I was out for six miles this morning, and I'm planning to be out there for some serious miles this coming weekend.

Running Hungry!

With less than three months to go before the Fall 50, I have updated runninghungry.org. Make a pledge, join the relay team, or just sign the guestbook. Even a few words of encouragement are very much appreciated!

Freedom 5K - Age Group Win!

I've made an annual tradition of being up north the weekend before the 4th of July. So, for the third time in a row, I ran in the Freedom 5K in St. Germain, Wisconsin.

In 2008, I was third in the 30-39 age group with a time of 21:58.

In 2009, my time improved to 21:12 (a new PR at the time), but I only managed fourth in my age group.

In this year's race, my time slipped to 21:44. A factor may have been the mass quantities of food I enjoyed the night before in celebration of my birthday. However, I was fast enough to win the age group! Woohoo!

Sunburst Marathon Recap

On Our Way
On the afternoon of Friday, June 4, my dad and I made the 3+ hour drive to South Bend, Indiana. I picked up my race packet just outside the College Football Hall of Fame, which is also where the race started on Saturday morning. In what has become a pre-marathon tradition for me, I enjoyed pasta at a nearby Fazoli's for dinner.

Pre-Race Routine
As I went out for a warm-up around 4:30 a.m. on Saturday, I noticed that it was already warm (about 70 degrees). When I signed up to run a marathon in June, I knew that I probably wouldn't be setting a new personal best. Considering the temperature and the relative ease at which I was warmed up, I decided that four hours was a reasonable goal. Dad and I made it to the start area with plenty of time to spare. I ate a Clif bar, used the restroom, and stretched out a bit before joining other runners at the start. After a lone trumpeter played the national anthem, the gun went off, and I was on my way!

Here's a link to the marathon course map in PDF format.

Mile 1 - 9:25
16 seconds behind goal pace
The opening mile was set up perfectly for my dad to get two videos of me running by. I waved to him shortly after crossing the start line. The course ventured south, then west for two blocks, then north again, and I waved to Dad one more time. I settled into an easy pace. It seemed like hundreds of runners were passing me, but I figured they all had a case of mile-one adrenaline, also known as a "jackrabbit" start. I hoped to be passing most of them further along the course.

Mile 2 - 9:02 - Total 18:27
Nine seconds behind goal pace
The first aid station was at the 1.5-mile mark. I wasn't overly thirsty, but I had a cup of Gatorade anyways, trying to fight off any dehydration issues that usually arise on days this warm. I picked up the pace a bit as well, wanting to stay as close to goal pace as possible.

Mile 3 - 9:09 - Total 27:36
Eight seconds behind goal pace
Race officials set up a flag system to keep us aware of course conditions. I don't remember the exact wording of each, but here's a basic description:
GREEN = All systems go.
YELLOW = Heat is a factor. Proceed with caution.
RED = Extreme heat. Increased risk of dehydration.
BLACK = Race canceled / stopped -- timing is turned off.
I was pleased to see a green flag just past the mile marker.

Mile 4 - 9:22 - Total 36:58
21 seconds behind goal pace
As I meandered north on Riverside Drive, I was officially on the first "out" of the two out-and-backs on the marathon course. I stayed on the left side of the road and caught a glimpse of the leaders zooming by on the other side. I'm always impressed by how far ahead they are, even this early in the race. I continued to run conservatively, taking some extra walking time at an aid station to preserve my energy.

Mile 5 - 8:59 - Total 45:57
Eleven seconds behind goal pace
We looped though a quaint neighborhood north of the city. I felt pretty good and didn't have any major concerns at this point. Onward!

Mile 6 - 9:02 - Total 54:59
Mile 7 - 9:11 - Total 1:04:10
Six seconds behind goal pace
We continued north into Pinhook Park and reached the northernmost point of the course. I started my non-liquid fuel intake at this point, which consisted of Sport Beans and GU. I had one serving every 2-3 miles from this point through the end of the race. I was now on the first "back" part of the course and running at a comfortable but steady pace.

Mile 8 - 9:08 - Total 1:13:18
Mile 9 - 9:07 - Total 1:22:25
Two seconds behind goal pace
With over a third of the race complete, I was still feeling great. I was thrilled to see my dad again, who gave me a cool bottle of Accelerade and lots of positive encouragement. If you are ever a spectator at a race, do not underestimate how much you can help the participants. Words of support are more beneficial than you think!

Mile 10 - 8:37 - Total 1:31:02
Mile 11 - 9:58 - Total 1:41:00
19 seconds behind goal pace
Though mile 10 was one of my fastest of the day, I made up for it in mile 11 by making a "pit stop". Since I was slowed extensively by dehydration in my first marathon, I've always erred on the other side, especially on hot days. My personal experience is that it is more comfortable to over-hydrate and take a minute break than to under-hydrate and cramp up late in the race. In this particular situation, the wait was minimal, and I didn't mind the rest break at all.

Mile 12 - 9:24 - Total 1:50:24
34 seconds behind goal pace
As the summer sun continued to rise, I noticed a yellow flag on the course. I did my best to conserve energy before reaching the halfway point.

Mile 13 - 8:38 - Total 1:59:02
Two seconds behind goal pace
I was now entrenched in the "out" portion of the second out-and-back of the course. I wouldn't be turning around until mile 18. I grabbed a GU at the mile 13 aid station, ensuring that I'd have plenty of fuel for the second half of the race.

Mile 14 - 8:36 - Total 2:07:38
Mile 15 - 9:20 - Total 2:16:58
20 seconds ahead of goal pace
Looking at the numbers early in the second half of the race, I was going at about the same pace, on average, as the first half. However, I was now passing tired runners on a regular basis. I also saw the race leaders heading back for the finish, which still seemed so far away for me.

Mile 16 - 9:25 - Total 2:26:23
Four seconds ahead of goal pace
I saw Dad again. As usual, he was full of enthusiasm, which lifted my spirits. I traded in my empty bottle of Accelerade for a full one.
If you don't have it open already, take another look at the course map. Nearing the 16-mile mark, I could see other runners on the opposite (south) side of the river near the turnaround point.

Mile 17 - 8:44 - Total 2:35:07
29 seconds ahead of goal pace
As I continued on the north side of the river, I passed several bridges. A volunteer was stationed at each of these bridges to ensure that runners would NOT cross them and cut the course short. You can imagine how thrilled I was when I finally reached the bridge that was open for crossing.

Mile 18 - 9:24 - Total 2:44:31
15 seconds ahead of goal pace
TURNAROUND! YAY!

Mile 19 - 9:11 - Total 2:53:42
Mile 20 - 9:23 - Total 3:03:05
One measly second behind goal pace
I feared hitting the wall in the final six miles, so I took slightly longer walk breaks at aid stations. I also saw Dad one more time -- he was at the exact same spot where I saw him last time. I guess there's some advantage to laying out the course like this.
Just past where my dad was stationed, I saw a runner in distress. She was sitting on a bench, and two EMTs/paramedics were providing assistance. She was conscious, but was clearly not feeling well. As if that wasn't a serious enough reminder of the tough conditions, I saw a red flag just past the 20-mile mark.

Mile 21 - 9:03 - Total 3:12:08
Mile 22 - 9:03 - Total 3:21:11
Eleven seconds ahead of goal pace
I was getting tired, but my conservative pace in the early going was paying off. Many other runners had slowed down, but I was steadily advancing at four-hour pace. There were a few folks approaching who were still 10+ miles from being done. Hopefully, they kept up their fluid intake and made it safely to the finish.

Mile 23 - 8:56 - Total 3:30:07
Mile 24 - 9:03 - Total 3:39:10
31 seconds ahead of goal pace
I grabbed one final GU at mile 23.5. It wouldn't help during the actual race, but it would certainly benefit my post-race recovery.
I was flying past runners, many of whom were walking along. I tried to encourage folks to keep moving, with the finish just a few miles away. I could tell that it was getting even warmer. I recall wondering what motivated me to sign up for a June marathon in the first place. I guess I just wanted to check another state off my list. :)

Mile 25 - 9:13 - Total 3:48:23
Mile 26 - 9:04 - Total 3:57:27
32 seconds ahead of goal pace
I finally finished the second "out-and-back" at about mile 24.5, and I was officially on my way to the Notre Dame stadium.
Before continuing my recap, here's some background information:
The full marathon started at 6:00 a.m.
The half marathon started at 8:00 a.m.
The 5K fun walk/run started at 9:00 a.m.
All three of these events finished at the stadium.
So, you can guess what this means. There's people everywhere during the final two miles. Walkers were instructed to stay on the left half of the road, which kept them out of my way. However, on the right side were tired marathoners AND half-marathoners, so I had to weave around them. I'm sure there's a benefit to having all of the races finish at about the same time, but it didn't seem like a great idea to me at the time.

Finish - 1:45 - Total 3:59:12
I had a small digital camera that I picked up from my dad the last time I saw him. I kept it running in video mode as I entered the stadium. There was quite a crowd both on the field and in the stands. I saw Dad, who got a great video of me crossing the line (I'll get that done soon). The adrenaline of the final .22 miles allowed me to finish 48 seconds ahead of my goal time. YES! I got a pretty neat-looking finisher's medal.

Post-Race
There was a huge line to get food from a tent on the far side of the stadium, and most of the folks in line were walkers. I was pretty hungry after 26 miles 385 yards in some serious heat, so I walked right up to the tent and quickly grabbed an apple and a bagel. I didn't get a single dirty look or comment about skipping ahead in line. I guess the marathon medal has some privileges attached to it.

Heading Home
Dad and I were hoping to try a local stuffed pizza place for lunch, but it didn't open until dinner time, so we settled for a CiCi's Pizza near the hotel.
There wasn't much traffic on the way back, so we were home with plenty of time to relax and rest up for the week ahead. Thanks again, Dad, for joining me on the trip to South Bend!

Under four! Yes!

On a warm sunny morning in South Bend, I clocked approximately 3:59:15. It's the first sub four-hour finish in about a year and a half. Woohoo!

Summer Runnin'

As you can see from the sidebar, I've added a few items to the upcoming races list.

I am running a full marathon in South Bend on Saturday. I'm targeting to finish in under four hours. I feel pretty good, but I don't think I'm quite fit enough to challenge my personal best (3:43:06 in Nashville).

Three weeks later, I'll be in St. Germain for the Freedom 5K. This will be the third year in a row that I've run that race. I'm hoping to finish under 21 minutes.

The "tentative" race is a 50-miler in Door County in late October. I'm still on the fence about this one, considering that I've never run more than 50 kilometers (about 31 miles). Fifty miles is pretty crazy, I know, but if I can get it some good training over the summer, I think I can do it!