PF Chang's RNR Marathon - January 18, 2009

Well, nothing more to say than I learned a lot from my fourth marathon. I ran a 4:15 which is my worst one yet HOWEVER at the same time much gained. This race began at 7:40am Arizona time and I finished around noon. Temperature during the start was probably in the mid 50's and finishing was in the mid 70's. Sunny the entire time and also a little bit windy. There was little shade and I did my best to stay in it. Course is completely flat and VERY boring. Not much to see whatsoever besides the people around you and like one mountain for scenic views. I wouldn't live there! I had to stop a couple times to stretch and fix a blister (never had before), go to the bathroom twice. I also run walked miles 18-23. Why or surprised? My lessons learned below:

#1 - Going into the race I felt that my training was very rocky due to a moderate case of plantar fasciatis which hit me during the Fall TNT Season. I was also originally training for the Honolulu Marathon in December with the team but pulled out because I did not want to start off this upcoming year with back to back marathons. With those two items coupled together, my training was very sparatic and even though I managed to get a 16 miler and 18 miler in, I didn't get enough miles in during the week to keep my muscles challenged. I believe I was under trained for this run. Something that obviously can be fixed, not to mention when training with a team makes it that much easier.

What to do: Well, I'll be training with the Spring and Fall TNT seasons this year. In the past I've only followed the run days but if I'm going to take this goal seriously I need to follow all the training. Coach is going to assist me with my running and what I have to do is focus on strength and cross training. Obviously stay injury free (foot doesn't feel too bad surprisingly!).

#2 - I don't think I mentally prepared myself for this race. I went into it with a "cautious" attitude and had doubt about my recovery which maybe in hindsight forced me to really take it easy. But I know I wasn't mentally prepared as some of you can attest too. Although I must say that during the race i was able to keep it together and use the good' ol "pick the next target" to keep me occupied. I think a lack of the mental preparation came because there was a gap between the end of the fall TNT season and today and I didn't have a consistent schedule eventhough I knew the race was coming.

What to do: Start my mental preparation today and especially during the couple weeks prior to the next event. Envision myself having a good race, being injury free, having fun. It works - trust me as I did it my very first marathon.

#3 - I got a little dizzy between miles 15-19. I went to the bathroom twice (#1) during that time. Thinking to myself, two things can be the cause: either too much liquid or not enough. The first time I went to the bathroom my urine was on the darker side, the second time a lot more clear. I believe that I experienced a mild case of hyponatremia (too much water) which for those of you who don't know can be even more dangerous than dehydration. I have to talk to coach about it but I did drink quite a bit of fluid during the run because it was sunny and warm thinking I had too. I believe at each waterstop, I drank at least two to three cups of fluids and there's a waterstop every couple miles. People that know my pace can probably determine that I drank to much within short periods of time. So, if I self diagnosed my problem, I quit drinking after mile 20 or so and felt fine the rest of the way.

What to do: I need to establish my fluid loss during running. I've never really kept track of this but I may bring my own scale to each long run this coming season to see where my fluid balance is. Weigh myself before and after my run, see how much weight I lost or gained and that is my fluid expenditure or gain. I believe that I don't need as much fluid as others as evidenced by today.

#4 - This one is idiotic and I know I shouldn't have done this. I walked 3 miles roundtrip to an Applebee's on Friday night to eat. Jon and I were on our feet literally all day on Saturday between the expo and other things. Duhee! My feet were sore when i went to bed! I think this really hurt me today. My legs just didn't have the juice and my feet were mad at me.

What to do: Wise up and stay off the feet the day before the race. Let the legs and especially feet rest for the big day. This is a no brainer but for some reason wasn't thinking.....goes back to #2.

#5 - Get to the race earlier. So, the hotel was nice enough to shuttle us to the starting line however were on 40 minute intervals. When I arrived at the hotel, the only one available for both Jon and I was a 6:40. Jon and I got on and got to the race at about 7:10. I headed straight for the port-o-pottie as we've been taught, did my business and then checked my gear. I had to go to the bathroom again! I managed to find real short lines away from the start but as I got out we literally had to run to the start line. Corrals already packed and the Star Spangled Banner was being sung! Oops! I didn't event get time to warm up and stretch which is why I stopped around mile 7 to stretch briefly. Uhh....

What to do: I've now discovered WHY TNT gets to the races SO DAMN EARLY! So we can setlle in, not rush, prepare for the race by stretching, get rid of all our waste, etc. Next time, getting there 1.5 hours early. The time goes by so fast.

All of these items combined made for an "ok" marathon. I think even eliminating 2 of these would've been a great help. But this is why I like running. Every race is different and so much unlike the previous ones that you take away something from each one. This one just happened to be a lot.

So for splits:

10K - 56:03, 9:01 pace - PERFECT! I felt ok but not awesome. On my previous marathons I felt awesome.

Half Marathon - 1:59:17, 9:05 Overall AVG. pace - 9:10 pace from 10K to half (Includes a stop for a blister bandage and another stop for stretching.) Obviously slowed down because of stops. Probably spent about 2-3 minutes at med station easily and 1 minute for stretching. Really affects the time doesn't it!

20 Mile - 3:06:17, 9:19 Overall AVG pace - 9:33 pace from Half to 20 miles. Slowin down baby! I did stop once to stretch again. this is also when I started feeling a little dizzy so I began run walking (miles 17-20 or so).

26.2 - 4:15:34, 9:45 Overall AVG pace! - 11:10 pace from 20 miles to finish. Ewe! Includes a bathroom stop and run walking. A lot of walking. I figure I walked at least 2 miles over the entire race.

You know. Looking back, for as much walking as I did and the pit stops I made, the time wasn't that bad. Take what I learned from this run, apply it to the next. Feel good. #1 is over. On to RNR Nashville in April!