Kansas City Marathon Performance Review



Clicking my heels at the 2011 Kansas City Marathon finish line ...
By far my favorite marathon photo of all time!!!

 Kansas City Marathon 

Saturday, October 15, 2011

Kansas City, MO

14th Marathon Completed

(repeat marathon & back-to-back with Des Moines the next day)

____________________________________________

Official Time: 3:42:25

Avg Pace: 8:30
Splits: 2:07 Negative Split
First Half - 1:52:16, 8:34/mile
Second Half - 1:50:09, 8:25/mile 

Avg HR: 155
Calories Burned: 3,763
Elevation Gain: 899 ft

Finish: 234/1331 Overall, 25/134 in 40-44 Age Group

Weather: Starting Line - 49 degrees, 60% humidity, 3mph wind ... Finish Line - 56 degrees

Pre-Race Meal: Papa John's Chicken & Pepperoni Pizza
Comments: Perfect weather, slow-steady pace to conserve energy for the following day at Des Moines Marathon, GREAT RUN!!!

Garmin Connect Link:  http://connect.garmin.com/activity/122982130

 

Overview
This was my first attempt at back-to-back  marathons on consecutive days.  And I knew for this first of two races, I would really have to focus on slowing my pace more than usual in order to conserve energy for the Des Moines Marathon on Sunday.  The main objective was simply to get through both races healthy, but I also had a couple of time goals in the back of my mind.  I wanted to finish Kansas City in about 3:45 and Des Moines in 3:30.  Even though the Kansas City course is fairly hilly, I knew the 3:45 on Saturday shouldn't be much of a problem.  I could basically use it as a nice relaxing "warm up" run.  But if I went out too fast in the KC race, the 3:30 at Des Moines would be impossible. Most of my training runs had been in these time ballparks, so I thought the time goal might be doable.

I ran several back-to-back long runs while preparing for these races, with the longest being 24 & 22 mile runs two weeks before. Refueling after the first long run always seemed to be the biggest challenge.  My legs usually felt pretty strong on the second day, but I really seemed to struggle with enough energy to finish as fast as I wanted.  So I spent a lot of time focusing on diet and recovery from the first day to the second.

Once I was comfortable with a good recovery strategy, I knew that completing both races was simply going to be a  mental challenge.  I would have to be mentally disciplined during the first race, and just plain mentally tough for the second.  I practiced by running at various times of the day in various situations.  I tried to run a lot when I was really tired, simulating as much fatigue as I could.  And I think it all really paid off.  Once the gun went off, there was never a question during the two races if I could complete the runs, only if I could meet my time goals.

There are a few things that I'll do a little differently when training for my next back-to-back marathons.  I'll probably try to get up to 30/30 runs on the weekend.  Also, my strength training took a little bit of a back seat during this cycle due to additional traveling at work.   Most importantly I need to eat better during the day and cut back on junk food.  I always burn off the junk calories during the next morning's run, however it just adds nothing for me physically.  But overall, I felt well prepared and was extremely happy with my performance on both days.

Course
While not the toughest course in the world, the Kansas City Marathon features plenty of elevation changes for an overall elevation gain of 900 ft.  There is a 225 ft climb from miles 2 to 3.5, another 175 ft from 11 to 16, and finally a 200 ft incline from miles 20.5 to 23.  Also, there are several turns on the course making it a little tough to run the tangents well.  I'm usually pretty good at keeping my mileage to a minimum during a marathon, but I ended up with 26.42 miles at Kansas City.

Pace & Splits
Typically during most of my training, I'm at an average pace of 7:30-7:40/mile, with speed work timing at an average of 6:00-6:30/mile.  So keeping my pace slower, around 8:30/mile for the Kansas City Marathon would be a little bit of a challenge.  Managing this pace on the uphill climbs wouldn't be a problem, but the downhills would require quite a bit of discipline to keep my pace where it needed to be.

In past races, the initial climb of 225 ft at the Liberty Memorial has taken quite a bit out of me.  The first time I ran the race in 2008, I had no idea that the climb was as steep as it was, and I really struggled the remainder of the race.  On Saturday, I just took it nice and slow and enjoyed the surroundings.  It was a little surreal watching other runners battle this hill, huffing and puffing, while I kept my pace controlled.  But it felt pretty good.



I was most amazed at how I felt on miles 21-23.  This portion of the race can get a little boring running North on Paseo.  There's not as much to see as earlier in the race, and usually by that point I'm just ready to be done.  But on Saturday, these miles didn't have any negative effect on me at all.  Just like at the Liberty Memorial, it was really different to just coast along, running by many other runners, who were struggling to maintain their pace or even finish the race.  I felt like I had done a pretty good job of conserving energy at this point and the final miles just flew by.

My low heart rate was another very positive aspect of this race.  On only 7 miles did I average over 160 bpm.  My overall average was 155 bpm, which is only about 78% of my max heart rate.  However for the first 6 miles of the race I was in the low-mid 140's, or about 71% of my max.  I never really remember "huffing & puffing" at any point.  Plus, the 50 degree temperature for most of the race was perfect as well.

I finished with an overall pace of 8:30/mile, and felt good enough as the finish line to jump in the air and click my heels ... which drew a cheer from the crowd, which was pretty cool.  And I was extremely happy with how I felt after the race.  At no point did I feel any pain or serious fatigue during the run, and I was really excited about the race the next day in Des Moines.  For  me, running a slower paced race is always much more enjoyable than trying to run fast or PR.  Obviously, I love running fast and racing the clock, but running slower just allows you to enjoy much more of the course and your surroundings.  And with this approach, Saturday's Kansas City Marathon was one of my most enjoyable to date!

Recovery
Probably the most important aspect of back-to-back marathons was recovery after the first race.  I got A LOT of help from fellow bloggers on the approach I should take, and it paid off.  Typically I don't use gels in a race.  But for this marathon, to add electrolytes back into my system, I consumed two Stinger Gold Energy Gels.  I also drank quite a bit of Gatorade, and ate every banana, orange, and apple slice on the course I could get my hands on.  After I gathered my medal and finisher shirt, and snapped a couple of quick pictures with Michael, I was literally at the car stretching about 20 minutes after the race.  To stretch, I brought along my Trigger Point Roller and an old blanket, which I spread out on the ground beside the car on the parking garage floor.  I rolled out for about 15 minutes with some light stretching, and then got in the car for the 45 minute car ride home.

I had a pre-made smoothie icing in a cooler in the trunk of the car which I ate on the ride home.  It was a pretty good idea to have it pre-made and ready since the car ride home took us a little longer than anticipated.  Once we were home, I showered, ate a little more, stretched, gathered our pre-packed bags, and headed to Des Moines.  We stopped at Subway and had lunch, and for dinner in Des Moines I again ate Papa John's Chicken & Pepperoni Pizza.  Which is probably not the best pre-race meal, but it has always seemed to work for me.  For future races, I'm going to really try to cut down how many carbs I eat the night before, I think they're contributing to a little late race stomach issues.  But for this race, I just wanted to stick with what worked.  Following is specifically what I ate after the marathon in Kansas City as preparation for the Des Moines race the next day.


Post Run Refuel ...

• Used Roller Pad immediately after run - about 20 minutes after
• Light Stretching
• 32oz bottle of G2 Gatorade
• Lots of water throughout the day w/two Advil for any inflammation
• Banana
• Smoothie (based on the recommendation of Jason at CookTrainEatRace) made from banana, plain Greek yogurt, whey protein, orange juice, a couple of drops of honey, strawberries, blue berries, peaches, and 2 packets of dry oatmeal
• Full stretching with roller pad again about an hour minutes after run
• All natural Builders Protein bar - chocolate & peanut butter

Lunch (about 1-1/2 hour later) ...

• Subway 12" Turkey on Wheat
• 3 oatmeal & raisin cookies (sorry, sue me)
• 2 bags of apple slices
• Blue berry Vitamin water

Afternoon Snack

• 3-1/2 hour car ride from Kansas City to Des Moines
• Banana
• All natural Builders Protein bar - chocolate & peanut butter

Dinner

• Chicken & Pepperoni Pizza - about 6 slices
• 32 oz bottle of G2 Gatorade
• Full stretching with roller pad

Summary
After packet pickup at the Des Moines Convention Center, we went back to the hotel room where I tried to relax and began gathering my gear for the run on Sunday.  I tried to stay off of my feet as much as possible and rolled out and stretched one more time before going to bed.  I was unsure about how I would sleep with anticipation of the race the next day, but I rested really well that night.  Plus, I was completely satisfied with how the day had gone, from the race all the way through with recovery.

Getting through the run on Sunday was the "real goal" of the whole back-to-back marathon challenge.  But looking back at the 2011 Kansas City Marathon, I'll be hard-pressed to find another race that enjoyed so much.  Everything about the day was perfect, and I'm very blessed and thankful to have had the opportunity to run it.
... be great today!

Kansas City & Des Moines Back-to-Back Review

Before the recap of my wonderful weekend, I just wanted to say THANK YOU for all of the awesome comments and congratulations that you left after my race on Sunday!  They were all incredibly humbling, and I was honored.  It's amazing to have the support and appreciation of so many runners who understand how great it feels when we achieve our goals we've worked so hard for!

RAWKFIST at Des Moines!!!

Waddell & Reed Kansas City Marathon

October 15, 2011

Kansas City, Missouri

14th Marathon Completed

Time: 3:42:25, Pace: 8:30/mile

IMT Des Moines Marathon

October 16, 2011

Des Moines, Iowa

15th Marathon Completed

Time: 3:30:47, Pace: 8:03/mile

Day 1 ... Kansas City Marathon - Saturday, October 15th 

Michael, Jack, & me with our "World Famous Pre-Race Dance!"   Go Jack ... Go Jack ... Go-Go-Go Jack!!!


Michael and I woke up early on Saturday morning and had our versions of breakfast.  Mine was a banana, half of a smoothie, and a protein bar.  Hers was something like a granola bar or whatever.  We gathered our stuff and then it was SHOW TIME!!!  No, not the races ... DANCE FEEEEEVA!!!  We had to get our traditional pre-race groove on!

Pickin' up the KC Race Packet

Michael was running the half-marathon, and I was running the full, but neither of us were rip-roarin' and ready to go for our races.  I just wanted to get the day over with and start marathon #2 on Sunday.  And I think Michael was feeling a little burnt out on racing after running a 15K & half-marathon over the previous three weekends. Michael text'd her friend Michelle to let her know we were on our way.  Michelle was following us to Downtown KC for the race, which apparently proved to be an adventure for her.  Between my messing with the radio, going through my race bag, and trying to pee in a Gatorade bottle ... all while driving ... she told me I "drove like I was drunk".  (Yeah, sometimes I pee in a Gatorade bottle before races.  I just recently found out that's apparently gross and not socially acceptable)

We got to the Crown Center parking garage a little later than usual.  Of course I was a little stressed, but it ended up being okay - we all got to the starting line on time.  Plus, who could be anxious with such an amazing day ahead of us! It was one of the most beautiful Saturday mornings in Kansas City that I could remember.  No wind.  Low humidity.  And about 50 degrees at the start of the race. Perfect!!!

Michael was jealous of my SWEET finisher shirt!!!

Michael and I had picked up our KC race packet a couple of days before the race. And the KC Marathon is all about being as "Green" as possible, so there wasn't a lot of fluff & wasted paper.  Basically just a t-shirt, bib, and timing chip.  But they DID give the marathon finishers a really cool long sleeve technical t-shirt.  To date, I think it's my favorite.

At about 30 minutes until race time, there wasn't much to do besides relax and enjoy the festivities.  There was music playing.  People talking about their training.  And wonderful volunteers everywhere making the experience perfect.  The KC Marathon has grown to about a 10,000 person event with all of the races combined, and the race staff does a great job with organization.  Everything was seamless.

Crown Center is an "upscale" shopping & corporate district just South of Downtown KC.  And we usually park in the attached garage before the race.  It's perfect.  Our parking spot is only about 200 yards from the finish area.  Plus, most of the runners can wait inside the heated Crown Center Food Court before going out and toeing the starting line.  Michael and Michelle waited inside.  But I kissed Michael good-bye and headed out to go through my pre-race routine.

Perfect day in my hometown!

After a little stretching, I found the gear bag drop where I waited a few minutes before discarding my warm-up jacket.  After I dropped off the bag, I started walking the quarter-mile to the starting line, thinking about my race strategy.  I had to make sure I didn't run this race too fast.  I know that sounds silly.  But there's something about wearing a race bib that makes me want to go all out.  I knew I had to take it easy and make this first marathon a little more than a speedy jog.  On Sunday at Des Moines I could empty the tank ... but not today.

Standing at the starting line I ran into a local Lees Summit runner who I've spoken to at my gym before.  It's kinda one of those weird things where I don't even know her name because I've never introduced myself, but I see her all of the time running in my neighborhood in early morning hours.  The last time I talked to her, she told me that she had ran Boston in 2010, so at the starting line we swapped stories about our Boston experience.  I could have probably figured out who she is if I cyber-stalked her time in the race results, but I didn't.  She was really cool and said she was running the half-marathon and going for a PR.  We wished each other good-luck and the then it was on!  Race number one-of-two in twenty-four hours was underway!

Feelin' GREAT TODAY!
 One down, now to Des Moines!

Simply put ... the run was amazing!  I was SOOOO RELAXED on Saturday.  I kept glancing at my heart rate and it was only about 140-150 bpm.   It's usually around 165-175 bpm in most marathons. But for this run, it was like a nice, slow stroll in the park.  The birds were chirpin'!  I was joking with other runners and the volunteer staff!  No worries man!

Even if I'm dying, I really try to be encouraging at the end of races.  Whether I'm passing people, or if they're passing me, I try to offer a "Lookin' Good!" ...or "Keep It Up!" ... or, of course "This is your day ... Be Great Today!"  But Saturday was probably the most fun I've had with that.  Since I wasn't killing myself during the last few miles, I really got to enjoy runners as they passed and hopefully gave them a little boost.  I love it when folks do the same for me, so I always enjoy trying to help them out.  Usually during the final stages of a marathon, I'm about ready to pass out ... but the last few miles of this race flew by.  In fact, I really didn't want it to end.  It was perfect!  I could have ran forever!

Beautiful PR girl & a wrinkly old man with our KC medals

The race on Saturday really made me remember why I love running so much!  The sun was shining.  There wasn't a cloud in the sky.  I was in probably the best shape of my life and I was amazed that I could just breeze through a marathon nice and easy.  All of the back-to-back runs were paying off, and I was really able to conserve a lot of energy for the run on Sunday.  I stayed right around a smooth 8:30 pace for the entire race and finished as planned with a 3:42:25. It was about my 3rd or 4th slowest time ever, but I didn't care.  It was mission accomplished!  I ALWAYS LOVE running in my home town.  But when I look back years from now, this marathon on Saturday at Kansas City will be one of my favorites.

At the finish line, I quickly found Michael who was waiting for me with my gear bag.  I hurriedly gathered my finisher medal and t-shirt, then some fruit and water.  And after snapping a few pictures in front of the Crown Center Fountains, we rushed to the car where my roller pad and a pre-mixed smoothie were waiting.

I probably looked really strange sprawled out on a giant Mizzou blanket on the concrete next to the car in the parking garage.  But I had a "specific formula" that I had used during my training runs for recovery.  And I knew that if I got in the car and drove 45 minutes home without rolling out a little, my legs would get really stiff.  So there Michael stood ... in the parking garage ... watching her husband roll out his muscles and stretch after the race on the 3rd Level dirty floor of the Crown Center Parking Garage.  She probably felt really stupid!  But she never said a word ... what a great wife!

Great finisher medal featuring the Firefighters Memorial

And here's what a great wife Michael really is:  After we both finished the race ... gathered our goodies ...  walked to the car ... stretched ... and then finally closed the car door for the ride home ... then, and only then, did she finally reach in her pocket, pull out a piece of paper and say, "Take a look at this!"  It was her printed out race result.   And as I looked closely ... I saw that she had PR'd IN THE FRIGGIN' HALF MARATHON!!!  And not just barely ... she crushed her old mark!!!  I don't want to give away the details of her race report, but the KC Half-Marathon course is a little hilly, and for her to PR there was AMAZING!!!  But what's even more amazing is that she waited all that time to tell me.  She just wanted to make sure that my recovery process went well and didn't want to take away from "my day".  Unbelievable!  What a giving person.  I'm so lucky to have her in my life!

After some pretty terrible planning by me, we took the long way back to Lees Summit from downtown KC.  But once we were home, I showered, stretched again, ate a little more, and then loaded our pre-packed bags for Des Moines, IA.  I'm kind of a Subway Sandwich shop geek.  I know it's not the healthiest choice in the world, but it's MUCH better than a lot of the alternatives when you're on the go.  Plus, it's basically what I live on when I travel for work.  So Subway was my post-race meal.  After making a brief stop at the shop near our house, we were on our way for the 3-1/2 drive to the next marathon.

Michael offered, but I drove on the trip to Des Moines.  Mainly because I'm a control freak.   But also because I drive all over the Midwest for my job and I'm kind of used to it.  I can usually drive for hours and then hop out of the car and go for a run ... all pain free.  Car rides just don't seem to bother me.  In fact, after the Sioux Falls Marathon, I basically showered, and then was in my car for the 9 hour drive home about 45 minutes after the race ended.  But I WAS a little sore the next day after that one.

Big-eared dork on the way to Des Moines...
REPRESENT KC Homie!!!

The arrival at Des Moines was pretty uneventful.  Considering we had to zoom by the Convention Center for packet pickup, check-in to the hotel, get something to eat for dinner, and get the next day's race stuff ready ... it all just kind of fell into place.  But both of us were having a great time!  Michael was basking in the glow of her awesome PR, and I was on top of the world about how good I felt after running the first marathon.

At packet pickup we met a few other people who had ran the KC Marathon earlier that day.  They were all pretty easy to spot, because like me, they had all worn their black finisher t-shirt.  I mean, c'mon ... are you really gonna run back-to-back marathons and NOT let EVERYONE know at packet pickup for the second one that you just finished a marathon a few hours earlier!  Please!  We all got quite a few, "Wow ... congratulations!" ... and "Man, are you crazy???"  But it felt pretty cool being recognized by your running peers who were "merely" doing one marathon that weekend.  (kidding of course)

After collecting my race t-shirt, bib, and timing chip for Sunday's race, we went back to the Hampton Inn where we were staying and I ordered a chicken and pepperoni pizza ... just like the night before.  I ate, gathered my things for the Des Moines Marathon, which was about 11 hours away, and tried to get some sleep with sweet dreams of what a great day it had been.

Day 2 ... Des Moines Marathon - Sunday, October 16th

At the finish line of the Des Moines Marathon ... happy, exhausted, victorious, and celebrating with my family!!!

I woke up early on Sunday morning a little worried about how my legs would feel when they hit floor.  I rolled out of bed to use the bathroom and as my toes hit the carpet ... NOTHING!!! Not nothing, like I didn't feel anything ... but nothing ... like ALMOST NO FRIGGIN' SORENESS AT ALL!!! WoooHoooooo!!! My legs felt GREAT!!! I was so happy!!!  I was, of course, a little energy depleted, but other than that I felt awesome ... like I could run a marathon or something!  So I threw on my clothes and did just that!

Hmmm - Another marathon
today ... umm, okay!!!

I had debated on a couple of things.  First, I was gonna wear "Old Blue", my favorite racing shirt, but I really wanted to wear my Boston technical t-shirt as a reminder that I can do anything I set my mind to.  I don't wear it a lot.  I'm not sure if it's in "good taste" to wear it in a race ... I think it can look a little arrogant, or pretentious.  But I really wanted the inspiration ... plus like I've said before, "Heck, I earned it!"  So I wore it anyway.

Secondly, I had been wearing the CEP Recovery Sleeves a lot lately after long runs for improved recovery.  I had never worn them on a run.  In part because I had never needed them.  But mostly because I think they look kinda silly ... I mean for a guy anyway.  I know a lot of guys wear them and I don't "disrespect that" or anything.  I just think for me, they look a little like Cheerleader knee-highs.  But for this race, I thought I could probably use the support, so I swallowed my pride ... and team-spirit ... and put them on!  And honestly ... they were amazing!!!  I couldn't believe how good my calves felt for the entire race.

Madi & Nate drove 3-1/2 hours, one way
just to watch the old man finish a marathon!!!

I drove to the starting line by myself.  Michael waited back at the room for Madison, and my future son-in-law Nate, who were driving up from Kansas City to support the old man!  I was so excited to see them all at the end of the race.  It meant so much to me that people love me enough to drive 3-1/2 hours, ONE WAY, just to watch me finish a dumb race.  They made signs and everything.  AWESOME!!! I thought I would probably cry at the finish line when I saw them, but I didn't.  I was in too much pain.

The starting line area for the Des Moines was amazing.  It had like a thousand port-o-potties, and plenty of areas to wait indoors out of the 10 mph wind if you wanted.  Even though it was about 50 degrees, the overcast sky and brisk breeze made the 8 a.m. start a little chilly - but it wasn't too bad.  The gear bag drop was also only about 10 feet from where I started the race ... nice and convenient.  I literally waited until about 1 minute before the start to take off my jacket.  Perfect!  And then just like that ... I started running again!  My second marathon in less than 24 hours ... here we go!!!

I didn't feel as smooth as I thought I would the first few miles.  I wasn't stiff and sore like I figured I might be ... but rather just a little energy depleted.  The adrenaline of the day hadn't really kicked in yet.  Plus, the whole thing felt a little surreal. Like I was supposed to be home in bed, instead of out on the streets running another marathon.

7:19 pace at mile 26,
My fastest mile of the two marathons!

At about mile 4, I started talking to a couple of people. A girl I met told me it was her first marathon.  I was really excited for her.  I told her to enjoy the day and take in every moment.  I told her it would "get real up in here" at about mile 20, but to trust her training and believe she could do it!  I told her it was "her day", and "what she had trained for", and to "Be Great Today!"  I also talked to a guy who had ran Boston earlier in the year.  He saw my shirt and said he wished he would have worn his.  I told him that my wife was messin' with me telling me that it would be "really embarrassing" if I had to walk wearing the Boston shirt.  He said, "Wow, no pressure huh?"  We laughed and I told him it was my second marathon in two days.  He asked me what pace I was going for and I told him I didn't know yet - it just depended on how I felt.  We talked for a little while longer and then I dropped off and told him I was going to take it easy for a while.

Beautiful girl waiting at the finish!
See that ... TWO medals!!!

The day before in Kansas City, everything felt smooth, light, and easy.  The race on Sunday felt exactly OPPOSITE of that.  The whole run in Iowa seemed like a grind.  I was staying around 8:15-8:30 in the early stages, but I found myself counting down the miles ... which I rarely do anymore.  My legs were starting to get really tight at about mile 10.  And my heart rate was starting to climb a little too.  The Des Moines Marathon course is relatively easy compared to KC.  Not a lot of hills.  But I found that every little incline was a little tough after the hills I had ran on Saturday.  My heart rate stayed around 160 bpm until the end when I increased my pace and it climbed to about 180 bpm.

Des  Moines Marathon T-Shirt

At about mile 13 I caught up to the guy I was talking with earlier.  He said, "I thought you were gonna take it easy!"  I told him that I wanted to finish at 3:30.  He looked at me and said, "Are you f'ing crazy?"  He was a little older than me and he had told me his PR was 3:32.  I laughed and said, "Probably, but I'm gonna go for it!"  He wished me luck and I began increasing my pace to 7:50, then 7:45, then around 7:30.

I maintained around 7:30-7:45 until about mile 22 where I really began to speed up.  I had been keeping an eye on my Garmin and knew that my goal time of 3:30 was in reach if I could push it a little.  But I didn't know how much more I had left in the tank.  I was really holding on and laboring with every step.  Nothing really hurt, other my right hamstring which was a little tight ... I just didn't have any energy.  I had force-fed myself Gatorade and Stinger Gels for the last 5 miles and my stomach was starting to get a little queasy.  I never have to puke when I run ... it's always the other end that I worry about.  And at mile 24, one of my worst race night-mares started to come true ... if you know what I mean!   Probably a little too much info ... but IT just began slowly seeping out, with every few steps.  I had no doubt that there was probably "evidence" on the outside of my shorts.  And one of the first things I said to Michael after the race was, "I think I had an accident".  But she looked and it was all good.  It must have just been water.  I was really relieved. I didn't want any "dirty diaper" race photos of me circulating on the Internet!

2011 Des Moines Marathon Finisher Medal

At mile 25 & 26 I began to run ... with everything I had.  My feet were POUNDING the street, and I was panting at about a 188 bpm clip.  But I knew if I could hold on for a little longer, I would make my goal of 3:30!  I began focusing on my family waiting for me at the finish and it lifted me and gave me a HUGE burst of energy.  I could see the giant finish line banner about half a mile away and began to sprint.  Mile 26 was my fastest of the two days at 7:19!!! This was the 52nd mile I had ran in less than 24 hours, and I have no idea where the burst of speed came from, but as I was about 100 yards away from the finish I knew I was going to meet my goal!  I began looking for my family and when I saw them, I was overcome by emotion!!! They were yelling and screaming and smiling for me, and instinctively I through my hand in the air and yelled, "I DID IT!!!"  My legs were killing me, but all I could think about was "only a few more steps".  And as I crossed the timing mat, I through both hands in the air and yelled, "YESSSSSS!!!!!"  I looked at my Garmin and it read 3:30:47 ... I had done it!  I had finished my second marathon on consecutive days in 3:30!!!  I was elated!!! The people who gave me my medal said, "Way to go ... was that a PR???"  I said, "No, I just ran a marathon yesterday!"  To which one of them replied, "Holy S---!"  I laughed, took my medal, and went over to my family!

I had just ran 52.4 miles in 24 hours for the first time.  I had ran the second marathon 12 minutes faster than the first.  And I had met all of my time goals and I was incredibly satisfied with my performance over the past 24 hours.  But more important than all of that was the fact that my family had driven 7 hours round trip that day just to support me.  It was overwhelming!  I am so blessed and I can never thank them enough.  Knowing they were waiting for me was the ONLY thing that got me through the tough miles at the end of the Des Moines Marathon.  Seeing them at the finish line was the best thing I could ever hope for.

Hey ... someone left this candy!!!

After the race we went back to the hotel where I quickly showered and Michael gave me a HUGE PRIZE PACK full of delicious goodies!  Attached was a card that read "Studliest Runner Ever!!!"  I "think" Michael intended for me to have it, even though I'm no where near a studly runner like her!  She's the one who friggin' PR's every time she laces up her shoes ... so SHE is the REAL running stud!!! But I really enjoyed the sweets.  We had lunch at Cheesecake Factory and then I went back to the room and got some rest.  Michael, Madi, and Nate all headed back to KC.  I had to stay in Des Moines for business on Monday.  It was pretty sad seeing them go, but I was pretty tired and probably wouldn't have been great company anyway.

I know I'm not the first person to run back-to-back marathons, or an ultra, or anything crazy like that.  But my first experience with an "extreme challenge" is one that I'll never forget.  I learned a lot and had an incredible time. It was an awesome test to find out just how far I could push my body.  But even more than that, it was a great weekend with my family that we got to share together ... and that was the best reward of all.
... be great today!

Back-to-Back Marathons ... WHEW, I DID IT!!!

I'll have a full report later this week for everyone ... but I just wanted to let you know that my two marathons went well this weekend!  And from someone who's never satisfied with his performance ... "I'm satisfied!"

Saturday, October 15 - Kansas City Marathon ... 3:42

Sunday, October 16 - Des Moines Marathon ... 3:30

Thank you for all of the kind words of support everyone offered while training for these!  You have no idea how much I appreciate all of your encouragement ... very inspirational! Gonna get some rest now!
... be great today!

Back-to-Back Plan of Attack

First marathon in 2009

Only five days now ...  until my first back-to-back marathon challenge!!!  I feel kinda like I did when I ran my first marathon at Little Rock, Arkansas in 2009.  I'm pretty confident I can get through it, BUT there is still a lot of uncertainty.  I mean 26.2 miles in two consecutive days ... within 24 hours of each other ... well that just sounds crazy!  But hopefully my training was adequate and I'll be okay.  I know thousands of folks run back-to-backs without any trouble - but like everything else, when it's your first time, there's a little apprehension.

Hopefully even if I have to walk the last 10 miles, I'll finish.  But if you've read my blog for a while, you know I have to have a goal to push me.  For some reason it sharpens my focus - like I'm not just running aimlessly.  So like all other races I've ran, I have a couple of goals in mind ...

Goal Times
Saturday - Kansas City Marathon ... 3:45-3:50 finish ... 8:35 pace 
Sunday - Des Moines Marathon ... 3:29 finish ... 7:59 pace

If you've ever ran Kansas City, you know it's fairly hilly.  I know many of you are thinking, "Kansas City ... hilly???"  Yes, we actually have hills in Kansas and Missouri!  So honestly, I really don't care much about the 3:45 goal on Saturday.  I just plan on taking it smooth and slow.  When there's a hill, I'll just slow down and focus on a good finish.  Saturday is just not the "real" goal.

But Sunday at Des Moines, I would really like to finish under 3:30.  For me, that would be AWESOME!!!  If I could finish the second of two marathons in two days under 3:30 ... I would be very satisfied.  (And this is coming from someone who is never satisfied with his performance)

BUT ... understand the "real goal" is JUST TO FINISH!!! These paces are only something to keep me focused ... just something to shoot for. And based on my training runs, I think I can be in these "pace ballparks".  But, if I don't hit them ... I won't be disappointed at all!  I just want to make it through my first back-to-back challenge healthy and ready to PR by the end of the year in Alabama in December.

I've done quite a bit of training, not only with mileage obviously, but also with planning out my nutrition.  A special thank you to Jason of CookTrainEatRace, and Hannah of SeeHannahRun, who both gave me great advice on refueling.  Jason suggested smoothies ... which have done the trick and been a great idea.  And Hannah reminded me to refuel during the races, which honestly I had gotten away from a little.  For these races, I'll be using Stinger gels.  To me, they taste like pure honey - but seem to be the best gels I've found.  The toughest and most important element for me in back-to-back long runs has been getting enough fuel in my system for the second day.  This hasn't been as easy as it sounds.

Getting "enough fuel" sounds simple right?  I mean don't you just eat everything in site before the second race?  Not exactly ... I tried that!  I've found that it means putting the right formula back into your system so you have appropriate energy the second day, without feeling like a stuffed turkey on Thanksgiving.  Fortunately, I think I finally have the right combination.  It worked perfectly last weekend when I did 24 & 22 miles on Saturday & Sunday.  Hopefully it was an accurate dress rehearsal.

We've also had to do a little special planning to coordinate two races, in two cities that are about 3-1/2 hours apart, in 24 hours.  I live in Kansas City, so that one's easy.  Plus I've ran KC several times before, so I kinda know the drill and exactly where everything is.  Fortunately, I work in Des Moines all the time, so I don't think this will be a big deal either.  I'm really familiar with the city, and it should just be a matter of finish KC, zoom to DSM, pick up the packet for Sunday, and chill at the hotel or go watch a movie or something on Saturday night! Hopefully stress-free!

Michael and my kids have been great as well!  My son Gage, is planning on watching me finish in KC.  And my daughter Madison, and her FIANCE Nate (more on that later), are actually making the trip to Iowa to watch the old man limp across the finish line.  So it should be a great weekend!  Hopefully everything goes well.

Now all that's left are a few final logistics - which I won't bore you with - and rest.  I don't usually taper ... sometimes at all ... but this week I'm really taking it easy.  I had back-to-back 12 milers this weekend, and will probably only run about 15-20 more miles before the gun at Kansas City.  Thank you for all of  your support and hopefully I won't let you down ... ha!  Have a great week!
... be great today!

Running Confessions Of This Dumb-Dumb!

Everyone is typically soooo kind with their comments in the bloggo-world.  Take for example this weekend ... I usually don't write negative or "venting" type posts, but I had something on Saturday I had to get off of my chest.  Y'all ran to the rescue and supported me with "yeah, that's right's" and "we feel ya man's" ... pretty cool!

But based on some of your comments, some of you also seem to think that because I run like a thousand miles a week, and ran fast enough ONCE to make it to Boston, that I am some sort of running authority or something ... BUT YOU COULDN'T BE MORE WRONG!!!  I constantly commit running faux pas!  Here are a few of my most note worthy ...

• From 2006-2008 I ran with size 10-1/2 shoes because I thought they would make me lighter and faster (my foot is an 11-1/2 to 12!)   Result ... a two year case of Morton's Neuroma! Brilliant!!!

My actual foot and shoes!

• I read an article once that denounced stretching for runners ... so I thought I would test the theory.  I didn't stretch for about a 6 month period before or after running.  Result ... my only real bout with ITB pain that lasted about 2 months and drastically affected my Kentucky Derby Festival Marathon!  Smooth!!!

Even babies know they should stretch ... and they're stupid!

• I run comfortably at 7:30-8:00/miles, but in my first marathon, The 2009 Little Rock Marathon, I ran my first mile at 6:30 and my second at 6:59 ... ummm, I hit the wall at mile 14! Very well thought out!!!

Reenactment of 1st two miles of Little Rock

• I tried to run the 2009 Kansas City Marathon without ANY WATER!  I had read that some elite athletes have tried it ... so genius here thought he would too ... crashed at 22 with cramps!  Result ... bought a CamelBak! Soooooo smart!!!

Water ... wat...

• I didn't know that the tradition with the girls of Wellesley College at Boston was to KISS THEM for good luck ... I thought it was the other way around.  When I ran through the scream tunnel, I motioned to one of the young ladies and pointed to my cheek as if to say "Kiss me here!"  She literally dropped her sign, put her hands up, turned red, covered her mouth and laughingly screamed, "Noooooo!"  The two runners behind me died laughing ... I just pulled my hat down and ran faster!  Nice one PERV!!!

Wheeeeeeew ... KISS ME!!! (Unless you're a 42 year old perv!!!)



So as you can see, I am still VERY MUCH a work in progress as far as running goes.  I was thinking about carrying a baton and marching like a drum major for the first two miles of this weekend's marathon ... I've heard it really helps with high knee kicks!  Any ideas?
... be great today!