Showing posts with label Austin. Show all posts
Showing posts with label Austin. Show all posts

Wednesday, February 23, 2011

Austin Marathon Performance Review

Performance Review...
20th Annual LIVESTRONG Austin Marathon
February 20, 2011
Austin, TX
9th Marathon Completed

Official Time: 3:29:02
Pace: 7:59
Weather: 65 degrees, 85% humidity, 10-15mph wind
Comments: 9th marathon and best race so far!

I'm not a marathon veteran by any stretch, but you would think with 8 of them under my belt, I would have the whole marathon day thing figured out a little better than I do.  With the exception of the Top Of Utah Marathon where I BQ'd, I have always left the race feeling somewhat dissatisfied.  The main problem being, I've ran out of gas and had to walk every time ... every time! The number one reason has been starting too fast.  I haven't been super disappointed with my finish times - it's just that as many miles as I run, "bonking" should not happen as often as it does.

(For example, I was in great shape for the Indianapolis Monumental Marathon last fall.  Conditions were great and I felt really strong.  I ran miles 5-20 at a 7:15 pace, and was eyeing a PR of 3:15-3:17.  But at mile 22 I hit the wall big time and had to walk on and off for the last 3 miles.  It killed my race and I finished at 3:29:11.  (I'm NOT trying to get an "awwwwww" from anyone, I know a lot of people would gladly take that time.)  My point is, I ran a horrible race.  It wasn't that the middle miles were too fast for me, I had trained at below 7:00 for most of my runs, it was just that I started too fast and let the race control me, as opposed to the other way around.

Fast forward to last Sunday in Austin, TX. I was a little afraid of the hilly course going in and VOWED to "not injure myself" stay healthy for Boston (edit courtesy Chris K).  I had prepped with a few 85 mile weeks, and put in quite a bit of hill training, but with the memory of recent "hitting the wall" episodes fresh in my mind, I was very apprehensive.  I told myself START SLOW and just get through it somewhere in the 3:30's.  But most of all, enjoy the experience, smile, and have a good time!
24 hours 'til the gun!
I also prepped a little differently than usual.  I consumed more carbs over the two days prior, and didn't run at all either day, only stretching twice each day.  I tried to keep moving and not lay around too much, but one of those days was a 12 hour car ride.  I had been a little tired and heavy-legged the week before with all the training, so I think the extra day of rest really helped me.  There was a P.F. Chang's across the street from my hotel, so I ate my pre-race big meal there.  Since I've started blogging, I take pic's of everything.  At this race, I learned that if you're sitting alone at a bar in a crowded restaurant, people think it's a little weird when you take pictures of your food.
Pre-race meal at P.F. Chang's - Veggie & Chicken Pasta with side of Brown Rice
When race day rolled around, I went through my typical routine for a 7AM start time.
Up at 4AM. 
"Read the paper" at 4:15AM. 
Eat a banana and protein bar at 4:30AM. 
Stretch, watch the clock, relax, watch the clock, drink a little Gatorade, and watch the clock. 
When 5:50 rolls around, I head out the door to the gear check tent with my bladder starting to fill.  After I drop my gear, I usually spend the remainder of the time before the race reclining, stretching, and relaxed listening to my iPod, trying to focus on pace and tempo.  (Yes, I'm an iPod runner ... sue me.)

I lined up in the 3:30 pace group, and when the gun sounded I soon realized that if a race has 20,000 runners, your pace is going to be much slower than planned at the start.  My first two miles were 9:19 and 8:51 as I tried to navigate my way through the crowd.  I felt like I was already two minutes behind my target time before we had even hit the first hill.  It was warm, 65 degrees, with 85% humidity ... about 40 degrees warmer than I had been training in all winter in Missouri.  And I started sweating a lot immediately.  But throughout the race I just tried to keep water on my head and neck and the temps & humidity didn't really bother me too much.  The biggest challenge was the 10-15mph head wind on most of the back half of the race.  It almost blew my hat off a couple of times, and made the final hills seem a little tougher.

As shown on the elevation chart, the Texas Hill Country soon came into play.  There was an initial incline of 300ft from mile 3 to mile 6.  But the most challenging portion of the track was miles 9 through 20.  It featured a 350ft, 11 mile gradual incline.  My legs were really fresh and I didn't really notice the first hills, but everyone felt the second group. I took both sets slow and controlled.  I wanted to make sure I held back a little and didn't spend too much energy in the early portion as had been my trend in previous races.  This would serve me well in the final 6 miles.

Leaving so much time on the clock in the first two miles really put me in a different mindset.  I reaffirmed to myself that I was there to have fun and enjoy the experience.  I wanted a solid race, but with this course, weather conditions, and the volume of runners - there was definitely not going to be a PR.  And I was okay with that. I took 2 bathroom breaks in the first 10 miles and didn't really try to kill myself making up time.  I just enjoyed the course at a little under an 8:00/mile.

I utilize three mental check points in a race.  I do an internal evaluation at miles 12, 18, and 22 - to base how the race is going.  I remember thinking each time that I analyzed myself that I had tons of energy.  Maybe there was something to this starting slow business.  And the slower start was reflected in my huge negative split.  My 13.1 time was 1:46:58 ... but I sped up a lot on the second half running 1:43:04 ... a difference of about 4 minutes.  It seemed like I had energy to burn throughout the race.

At mile 20 I put the pedal down a little.  I felt great, and the 10 mile stretch of tough hills were behind us.  I began picking up my pace, running my fastest mile of the race thus far at 7:23.  I've ran faster at mile 20 before, but I have NEVER felt this good doing it.  I couldn't believe how much energy I had!

As I hit my 22 mile check-point, I knew that I had a strong finish in me.  I kept my pace around 7:30 and was breezing by people left and right.  FOR ONCE I was the one passing runners, and not the poor exhausted soul walking slowly up the final few hills. And when I approached mile 24, I knew it was "my day".  It was not a PR.  It wasn't blazing fast.  But I felt stronger than ever before ... it was time to kick it in gear.

I kept a 7:33 pace for mile 25.  And at mile 26 with the crowds cheering and the finish line in site, I pushed for a 7:18 pace ... my fastest mile of the day.  I literally sprinted the last 100 yards and flew by the finish line.

I had finally done it.  I had ran a nice, comfortable, controlled race.  I had ran a race where I wasn't dying at the end or barely able to walk.  I had managed my pace and enjoyed every step of Austin. 

As I reviewed my list personal objectives for the race, I couldn't have been more satisfied:
A. Stay healthy for Boston in 2 months ... Check!
B. Run the whole time ... Check! (I didn't walk at all!)
C. Finish somwhere in the 3:30's ... Check! (3:29:02)
D. Enjoy the experience ... Check!

After the race I went through my typical post-run refuel with a bagels, oranges, an energy bar, and plenty of water.  But later that night I also snuck in a Double Cheeseburger, fries, and large Coke from Fran's Hamburgers.  I think I literal heard one of my arteries close up, but it was one of the best burgers ever!

Hundreds of runners crossed the finish line before me in Austin, but I doubt that many experienced the pure joy of the race like I did that day. Finally, running a marathon was a total blast ... and not a leg breaking chore.  I probably won't start many races with two 9 minute miles again, but I will definitely start slower from now on and control my pace a little better.  Hopefully there are many more enjoyable races like the LIVESTRONG Austin Marathon still to come.
... be great today!

Tuesday, February 22, 2011

LIVESTRONG Austin Marathon Review

20th Annual LIVESTRONG Austin Marathon

February 20, 2011
Austin, Texas
9th Marathon Completed
Overall Rating 1 2 3 4 5 


Spoiler Alert...
  • I loved this race ... my favorite to date!
  • Lance Armstrong ran the Half-Marathon in 1:22
  • Great SWAG, medal, and t-shirt
  • Local couple got married at mile 22.5
  • Start & Finish area close to everything downtown at the Texas State Capital Building
  • Best organized race I've ran to date
  • Great Expo - Dick Beardsley, Bart Yasso, and former marathon WR holder Steve Jones as guest speakers
  • Great tour of the city including run through University of Texas campus
  • A little warm ... 65 degrees/85% humidity, 10-15mph wind
  • Challenging, but manageable course - aprx 300ft climbs at miles 3-6 and 9-19

Finisher Medal and T-shirt...

(left) 2011 LIVESTRONG Austin Marathon Finisher Medal - nice heavy medal with
really nice detailed lanyard.  (above) High quality Nike Finisher Shirt.  This year's
version of the shirt ran really big.  I got a Large, and it was way too big.  I
contacted the Austin Marathon race committee to trade it in and was contacted
back, but they never replaced the shirt - no big deal.    















Race Expo...
Bart Yasso & Me
What an am amazingly well organized packet pick-up and race expo for an event with 20,000 runners.  It was held at the Palmer Events Center in Austin, TX, and there were knowledgeable volunteers everywhere waiting to point you in the right direction with friendly words of encouragement and well wishes.  The expo featured fantastic guest speakers including former marathon World Record holder Steve Jones, Runner's World writer Bart Yasso, and running legend Dick Beardsley.  All of these gentlemen offered great insight and expertise from their marathon experience. 

One of the biggest Expos I've attended
Steve Jones offered tips about the course with race director John Conley.  He also shared stories from the 1984 Chicago Marathon, where he set the former marathon World Record at 2:08:05. Bart Yasso shared information about the his Yasso 800's, a popular running workout named after him for his mid-week speed work. He also talked a lot about his world travels, including races on all 7 continents, and a naked race he ran in Washington.  He was a very funny and entertaining speaker.

Dick Beardsley & Me
Dick Beardsley was my favorite, telling the inspirational story of the 1982 Boston Marathon.  His second place finish to Alberto Salazar is detailed in the book "Duel In The Sun" by John Brant.  He also had a lot of inspirational advice about the marathon, and life in general.  It's simply a great opportunity any time you can hear world champion caliber runners speak, and this event had three of them.  I took a lot of great advice away from each of them.

To go along with the great guest speaker list, this was one of the best race packets I've received for a marathon.  The SWAG included a great commemorative LIVESTRONG Austin Marathon Messenger Bag, Spibelt Small Personal Item Belt (given to the first few expo attendees), yellow LIVESTRONG bracelet, Stinger Protein Bar, Gear Check bag, and official race booklet.  The entry fee was $100, which is a little high, but overall the event was very well organized and supported, and the "give-aways" in the race bag were a nice bonus for the price.


Great S.W.A.G. including SPI Belt and Messenger Bag




















This was the largest race expo I've experienced.  There were about ten rows - all fifty yards long, of back to back vendors promoting new products and upcoming races.   My favorite was the KISS guy who was handing out flyers for the upcoming race called "Hell Run" in Austin, TX later this year.  I usually don't stick around at most expos, opting for resting in my hotel room, but I hung out at this one for quite a while.  It was a great opportunity to look over new products, meet other runners, and listen to a few great speakers.  The only negative about the expo was the $7 to park at the event center, with no validation inside. For $100, I think they should cover the parking, but that's just me being a tight-wad. All in all, it was a GREAT expo!

Austin, TX
Although I lived in Killeen, TX as a baby when my father was stationed at Fort Hood, I had only been to Texas one other time, and never to Austin.  In a word, it was fantastic!  Austin is obviously the capital city of Texas, and the home of the University of Texas Longhorns, but there were so many other great things about the city that I experienced in the few days that I was there.  Here are a few pics...
View of downtown Austin from Congress Avenue

Largest State Capital building in the United States
Anywhere Willie has his own street is okay by me
Austin is the "Food Cart" capital of the world - tons of  food trucks & street vendors everywhere
Don't mess with Texas ... buses
Live music capital of the U.S.
NOTHING better than a Mariachi Band at a marathon
Hook 'Em  Horns (Definitely not a fan when they play Mizzou)
Heritage Boot Co.
The Texas Longhorn
Texas Memorial
Run Tex Running Store downtown Austin
Texas sunset
Spectators, Volunteers, & Waterstops
The spectators and volunteers at this race were also some of the best I have experienced.  There was a huge group of supporters at mile 9 as we ran back into downtown Austin after crossing Lady Bird Lake.  The crowd was probably 8-10 people deep for about 200-300 yards. The support was also very evident and vocal as you ran through the finish line corals.  The nice weather was a huge factor, and brought people out in droves.  There were a lot of Austin citizens camped out at street corners and lounging in front yards, offering encouragement as we ran by.

As far as volunteers go, all were dressed in green "Race Volunteer" t-shirts, which made them easy to spot.  All of the waterstopswaterstop tables on both sides of the street.  Although each stop was very long and well organized, there was only one row of water tables.  This caused runners who were running on the opposite side of the street at the time, to cross over through marathon traffic to fetch a cup of water.  At almost all of the waterstops, the pace slowed down to a walk, and there were several unhappy folks navigating their way through the confusion.  I know it's an issue that large races have to deal with, but for such an otherwise perfectly organized race, it was a little surprising that this wasn't handled a little better.  However, it in no way negatively influenced my opinion of the race weekend as a whole.

Police support was evident and appreciated at every intersection, and traffic was never a problem.  Thank you to all of the law enforcement officers that gave of themselves, not only to help with the race, but also with all they do on a daily basis!

Hampton Inn Downtown Austin
Lodging
I was able to stay at my home away from home Hampton Inn.  It was located about a half mile from the start and finish areas, so well within walking distance.  The staff was incredibly friendly with great "Southern Hospitality"! Also, there was room service available from P.F. Chang's and a local steak house.  The only small criticism of downtown Austin is the lack of parking.  I had to have my car valet parked at the Hotel, which meant a tip each time.  And as stated earlier, good ol' tight wad Jim doesn't need someone to fetch his car for him thank you.  But there were a ton of hotels in the downtown area close to the race, so there was no need for shuttles, which is a great thing about a downtown race.

Race & Course
The race had a customary starting time of 7AM.  The gear check tents, located a block from the finish line, were well lit, staffed, and perfectly organized. I literally was able to drop off my bag in about 2 minutes, with no standing in line.

After runners dropped off their bags, there was a 5 or 6 block walk to the starting line, but it didn't really seem that far away due to the giant State Capital building setting in the middle of the path.  (It was a little surreal to see runners literally peeing on the State Capital in dimly lit corners.  Guess they were messing with Texas a little.)  As you  made your way to the starting line, the PA Announcer did a great job of keeping you lose and informed of the time and directions to various pace groups.  It seemed like, they had every little detail covered.

Pre-race gear check in the dark
One of the really cool details after the National Anthem and race countdown, were the fireworks at the starting line as the gun sounded.  The giant sparkler-fountain display lit up the dark Texas morning sky and made you feel like this was a really huge event.  It was a nice touch.  I started in the 3:30 pace group and it took over 4 minutes to get to the starting line due to the size of the race ... so unfortunately they were burned out by the time I crossed the starting line, but everyone could see them no matter where you started.

As advertised, the course was hilly and challenging.  Austin is nestled in the "Texas Hill Country", and this is very evident as you trek up and down the seemingly endless rolling hills.  And the 65 degree temps with 85% humidity at the beginning of the race did nothing to flatten the landscape.  When the sun came out, both rose a little.  Also, 15-20 mph winds during the last 5 miles made the hills seem a little tougher.
Austin Marathon elevation from my Garmin after the race
First major stretch of hills up Congress Ave

The first set of 300ft incline hills took us South on Congress Ave starting at mile 2.5 and peaking at mile 5.5. They didn't seem too bad.  Legs were fresh and the pace was pretty slow due to the runner congestion.

The good news was, after reaching the top of this first set of hills, you basically turned around on the next block and ran back down in the other direction.  The biggest challenge was controlling your pace on the steep down-hill so you didn't burn up your quads early in the race.
But starting at mile 9, it was GAME ON!  This was one of the toughest stretches I've encountered in a marathon.

It was a 350ft incline over the next 10 miles.  And it was a real test.  However, if you could make it to mile 19, the course got a little easier on the way home.  Most of the 10 mile path featured long gradual rolling hills that took you slowly uphill.  But there were also several "speed bumps" that were pretty steep, between 11-14% over a quarter mile.  Speaking of speed bumps, there several along the course that runners had to navigate.  Most of them were pretty evident, but if you weren't paying attention, it would have been pretty easy to turn an ankle or trip. 

Endless up and down rolling hills of the Austin Marathon
One of the best things about any marathon is running through the host city's various landmarks and places of interest.  One of my favorites at Austin was running by Darrell K Royal - Texas Memorial Stadium, home of the Texas Longhorns.  Now, please understand the Texas Longhorns have issued several woopin's to my Missouri Tigers over the years in this stadium, but it was really cool to see this historic field in person.  We passed it at mile 25, and I was still coherent enough to enjoy it.

In some marathons, the course is arranged so that you are only in the city for a short time.  It can make for a boring run.  In Austin however, you never really felt like you were entirely removed from the city.  For the most part, runners spent time around downtown Austin, Lady Bird Lake, the University of Texas Campus, and a few nice neighborhoods.  The sites along the course definitely held your attention.  And there were close to twenty bands and live performers to serenade us as we ran by.  I found the course, though a little challenging, to be very scenic and enjoyable.  Although I never saw him, apparently Lance Armstrong (an Austin native) ran the half-marathon and recorded a time of 1:22.  His time does not show up in the official race results, but he tweeted about it the next day.  There was also an article in the Austin paper the next day about a local couple that got married at mile 22, but I didn't see that either.  I guess they both really love running.


Post Race
The post-race activities were just as well organized as everything else to this point.  Great volunteers handing out medals and pointing you to the finisher t-shirt tent and helping you with fluids and snacks, which there were plenty of.  Even with 20,000 runners, I never felt rushed out of the finisher corals.  The volunteers let you take as much time as you needed to recover before leaving the area.  They were very helpful and considerate of your condition.

Jon and me at the Austin Marathon finish line
I had a very unique opportunity in this marathon to meet, and run a portion of the race with fellow blogger Jon from 2 Slow 4 Boston.  Jon was a great guy and I met him at the starting line in the 3:30 pace group where we both started.  We got separated at the start of the race, but met up with one another about half way through, and ran miles 13-17 together. We chatted about race strategies, family, and blogging as we ran.  And I think the company helped distract both of us from the tough Texas hills for a while.  We parted ways around 17.5, but it was one of the most memorable experiences I've had in a race to date!  I would love to run with Jon again sometime - he's really a great guy and I'm glad I had the opportunity to meet him.

As I've mentioned before, one of my favorite things to do after I've showered and recovered a little, is go back down to the finishing area and cheer for the people still finishing the race.  It's so great to watch the expressions on their faces as they cross the finish line.  Some shout in celebration, forcing a smile to my face.  And some break down in tears, which always makes me fight back tears as well. (Hey, I'm emotionally spent after 26 miles, leave me alone!)  But spending time with these finishers reminds you what the whole experience is about.  I love it, and it always helps cap off the perfect day!

Post race at Austin

Summary
Was it one of my faster races ... nope.  Did I qualify for Boston again ... nope.   But did I enjoy almost every single detail of this event ... yep!

 I LOVED the whole Austin, TX experience.  The 12 hour car drive from my house in Lee's Summit, MO will most likely prevent me from running it again anytime soon, but I would highly recommend it to anyone looking for a great race, with a little bit of a challenge.

I had always read about what a great town Austin was and couldn't wait to experience it for myself.  I would have loved to spent a whole lot more time there than just a race weekend.  But it was an experience that I'll never forget.  I couldn't have asked for more for my Texas race.  Well done Austin!!!
... be great today!

Monday, February 14, 2011

Home Girl & Tricky Six

Home Girl's New Blog
I've created a monster!  My home girl Michael (literally, she lives in my home), has started her own awesome blog ...
Michael blogging ... Jack sleeping,
SHOCKER!

If you haven't already, please check it out and while you're there please ask her nicely to ... LET ME USE THE FREAKING COMPUTER!!!  We've been talking about getting another laptop for a while, so I guess this will push us over the edge.  Seriously, how sad are we that we have to buy another laptop to support our new blog addictions.

She's training for her 4th Triathlon, and a half-marathon ... so along with being drop-dead sexy, she's pretty much a Triatha-stud!  I'm sure you'll enjoy her page.  But I've gotta warn ya - this is the same girl, who just yesterday bent down to pick something up off of the floor and hit her head on the counter top - like one of the "Three Stooges" or something!  It left a knot on her head, so I don't know if today's post will make sense.

Tricky Six
As I get ready for the Austin Marathon this week, I would WELCOME ideas on any little "mind games" for mastering the final six miles of the marathon.  (Or the last 3 of a half, if you've never ran a whole) Everyone knows the old saying "The marathon begins at Mile 20!", and I have found that to be completely and utterly a myth TRUE!!!

I usually feel great 'til about 21-23, but then morph into clinically insane for the last few. I've been seen talking to myself, and dropping cups of Gatorade because my hands all-of-the-sudden forgot how to close.  After a marathon, Michael will sometimes ask how I enjoyed Indianapolis, Louisville, etc.  I tell her I loved it, "but 24 minutes of it about killed me!"  Maybe I start a little fast.  Maybe I don't fuel exactly right.  Or just maybe it's because the marathon distance is ingeniously diabolical and intended to challenge you like few other races.

Sometimes on long runs, I try to "trick my mind" into thinking I'm running further than I actually am.  At about mile 16, I'll start telling myself, "Okay, this is mile 20!".  Then 17 is 21, 18 is 22, etc.   It's a little visualization method I use to convince myself on race day that I've ran 24, 25, & 26 in training ... but unfortunately my body knows my mind is lying to it!

The truth is, there are probably no short cuts.  It's a grind that you just have to get through, with whatever means possible.  But for some reason, getting over the mental hurdle at the end of a race is as big of a challenge as the physical one.

How about you ...
What is your crashing point in a race?
What do you do to get over the mental hump?
Do the last 6 miles tax your mind or body more?
... be great today!