Project Breaking 5: Part 4 - the final speed work

Shawn and I hit the track one last time this morning prior to our attempt to break the 5 minute barrier for the mile Saturday night. We ran ladders in the sun and humidity, probably 80s felt 90s or worse. Shawn commented it was the worst weather he has experienced during our training. Of course, he was in New England during the week of July Fourth so he missed the last time it was sticky and soul-sapping like this morning. We hit some pretty impressive times regardless.

On the warm up to the track, I felt quite sluggish. Shawn was fresh since he ran only 4 miles Saturday night with his kids at the Bastille Day Four Miler and took off Sunday. My soreness was likely from the 10 on Saturday at midday in the heat in New Jersey and 8 on Sunday in New Jersey, but early in the morning and cooler. Oh, and the 17 yesterday which included 5 to daycare and 7 home in the morning and another 5 in the evening running Miles home. On the run home, there was a slight drizzle that cooled us off. And, a woman on a bicycle encouraged me as she passed on the MBT. I was singing the ABCs with Miles and she said, "Parenting, it's a marathon!" I responded, "It's not a sprint!" I got the thumbs up as she rode away.

At the track, we ran our initial lap of striders. Then we hit the ladder: 100/200/300/400/400/300/200/100 with jog rest. The jog rest varied so that it was long enough to recover but lined up so that we started and finished either at the start line, 100, or 200 (the 300 mark was unclear so I tried to have us avoid using it as a start/finish marker).

Our results: 16.6, 33.7, 53.9, 70.0, 69.9, 51.7, 33.9, 16.6. Shawn can take a second off for the middle times since he stayed out ahead of me. I figured we didn't need to hit anything faster than my pace. In fact, 73-74 seconds per lap will accomplish our goal Saturday night. Tomorrow is an easy one hour run, Thursday will be a double getting Miles to and from daycare, and Friday will be an hour run. Then, rest Saturday morning (actually going to brunch for a friend's birthday) and maybe the pool in the afternoon after Miles' nap.

Then it will be showtime! I suspect I will run to and from the track as my warm up and cool down since it is at Dunbar. A friend in my club agreed to time us and shout out 200 meter splits. I figure we need 36-37 for every 200 to make this work. Even if we come in a few seconds over 5, we will be happy. But, I'm not going to start thinking of excuses now - not when all of our workouts show us capable of getting in under 5.

If you want to come watch, the meet is hosted by our club, DC Road Runners Club, and will be a lot of fun. Our heat is scheduled for 6:15, the Masters Mile Men (must run under 10:00).

Project Breaking 5: Part 3 - Birthday Edition

How does a normal person celebrate their birthday? Probably with a big lunch and dinner, hopefully with some cake and ice cream, and drinks. While that all sounds good, I celebrate my birthday by running. Specifically, running tough workouts. Last year I ran 12 total miles and for the workout did 40 reps of 40 seconds on and 40 seconds off. The year before, I ran 11 miles (not sure why I didn't run 12 for the 12th) and did the 5,4,3,4,3,2,3,2,1 fartlek. In 2015, I raced a marathon on my birthday.

Today I ran 12 total miles. For the workout, I ran 12 reps of 200 meters with 600 meters slow jog. Shawn joined me and we really kept up a solid pace. It was helpful that the weather wasn't as humid - a cool breeze kept us feeling fresh. It probably also helped that we were pacing each other. At times, we weren't sure which one of us was pushing the pace. But, we very pleased with our effort.

Workout: Warm up, 1 lap of striders, 12x200 meters with 600 easy jog, cool down.

Pace = 34.8/36.3/35.3/35.6/35.6/35.2/35.3/34.8/34.5/34.9/34.8/31.5

We really sprinted that last repeat. Shawn said he was trying to keep up with me. I thought he was pushing the pace. Either way, we were winded - close to a 4:20 mile if we could hold that (we can't).

This was on the heels of Monday's fartlek. I ran Miles to daycare then ran home, extending it from the usual 5 miles to 7 to get in the work. It was 1, 2, 3, 4, 5, 4, 3, 2, 1 minutes on with equal rest of jogging. The paces were closer to half marathon and 10K pace than the mile, which was fine since I was mostly running up hill as I came home the MBT trail. There were two reps where I had to stop due to traffic, giving me extra rest.

With just over a week until the race, it feels like our sub 5 goal remains on pace. Next week we may do either 20 repeats of 100 meters or a ladder consisting of 100, 200, 300, 400, 400, 300, 200, 100 meters. I'm not sure of the rest on either yet.

For the rest of today, I hope there is cake somewhere. My wonderful and supportive wife gave me a Snickers this morning - my favorite candy bar that I never eat!

Project Breaking 5: Part 2

This week, I decided to run two speed workouts. Initially, I thought I should try to race a 5K on July 4 since there are so many races. But, it didn't fit into my scheduled plans for the rest of the day. Then, I thought I would run 12.5 laps around the track and call it a time trial 5K - see if I could get under 18 minutes. I would then run a second workout on Friday. However, I received advice from friends and a coach that shorter and faster workouts were better for my mile training. I decided to do two workouts - one on Tuesday and another on Friday.

On Tuesday, July 3, it was another hot day = 80s but it felt 90s with sun which made for a hazy, hot, and humid day! I warmed up with a run to the track then did one lap of striders. I took a moment after the striders to get my heart rate close to resting before diving into the meat of the workout:

12 x 200 meters with slow 200 meter jog. I needed the full 400 meters after the 8th rep. For the 9th rep and on, I ran clockwise. Time in seconds: 34.56 (4:48); 35.66 (4:57); 34.51 (4:48); 34.66 (4:49); 35.42 (4:55); 34.75 (4:50); 35:07 (4:30); 36:26 (5:02); 36:73 (4:43); 36:72 (4:22); 35.43 (4:33); 35:01 (4:29). The time in parenthesis are what my Garmin had for pace, but it was off so unreliable. The times are what matter and I felt I hit my times. I was planning to run 16 reps, but I shortened the reps to reflect the effort on the hot, tough day. It was the right call. I ran home as my cool down.

On Friday, I returned to the track. This time, I decided not to repeat Tuesday's workout, but instead I lengthened it to 400 meters with 6 reps (counterclockwise) and 3 laps easy jog (clockwise for the rest interval). The weather was much cooler as it started out with a brief drizzle and stayed overcast throughout the workout. The temperature was still in the 80s. Again, my warm up was run to the track then a lap of striders followed by resting to get my heart rate down. For the workout, I nailed my laps: 72.6, 71.6, 71.2, 73.9, 72.8, and 71.7. The 71.2 is my PR for one lap around the track! I ran my cool down home.

Shawn raced a 4.5 miler down the Cape on the Fourth. I noticed on Saturday he ran half mile repeats near mile pace. Maybe he saw that I did two workouts this week and didn't want to fall behind!

On Monday, I ran Miles to and from daycare in my Bob's Ironman stroller (love that stroller!), and Wednesday I also ran with him in the stroller on the Sligo Loop as I call it. Thursday I ran 12 on the Northeast Branch - I probably went further than desired. And this weekend, I took Miles out twice in the Bob's - once on the Sligo Loop again and this morning on the Klingle Zoo Loop. We hadn't visited the animals in the zoo for awhile. But, I am interested to see if all the running with Miles in the Bob's stroller has made me stronger and faster. So far, the results seem to show that it is helping.

Project Breaking 5; Part 1

Can I run a sub 5 minute mile? As a distance runner, I have never trained for a race less than 10K. That's not to say I don't race shorter distances, but when I do target races like a 5K or 5 miler, I never have done intervals to get my body ready for those distances. Instead, it is always incorporated as speed workout with the goal race usually a marathon a few weeks or longer after the race. But, I posed the challenge to myself - can I get my body in shape to break 5 minutes in a track race? As a long distance runner, I don't often run under 6 minutes a mile. For any race under 10K, I'm close to that 6 minute pace. I focus more on the marathon distance where my average pace is close to 7 minutes. If I'm having a great marathon, it's near 6:50.

I have two previous mile races as an adult: July 30, 3008, at the DC Road Runners Club track meet, I ran a respectable 5:24; and July 24, 2014, I shaved 11 seconds for a 5:13. I probably cost myself a few seconds by looking at my watch. To tackle this goal, I recruited my fellow running partner, Shawn. We both have run strong races this fall. And, the timing works out well as we both train for the New York City Marathon. Shawn is coming off a string of 5K races where he is setting personal records. I have raced three marathons so far this year and two stroller races and have been pleased with my results. A few weeks ago, we decided to try to break 5 minutes for the mile at the next DC Road Runners Club track meet, July 21 at Dunbar High School in D.C.

We devised a training plan: with about a month to train, we figured we needed to build up our speed by working on a track. McKinley Tech is just off the MBT and has a nice track. If we could train in high speed with long rest intervals, that could put us in shape to accomplish our goal. We started training on June 21; we ran to the track as our warm up; ran one lap broken up into four striders with equal rest. Then we ran 8 repeats of .2 according to Shawn's Garmin with half a mile slow jog. Our cool down was our run home. Our results were encouraging: 

4:52, 4:51, 4:47, 4:48, 4:53, 4:49, 4:45, and 4:27.

We were really pleased that each interval was under our target. That gave us the confidence that maybe we actually could pull off this feat. On Monday, we ran tempo since Shawn is trying to run 7.5 miles a week at speed (about 10% of his total mileage). On a day where I ran 12 total miles and he then ran to work after, we ran our infamous 3, 2, 1 = warm up, 3 miles marathon pace; 3 minutes standing rest; 2 miles marathon pace; 2 minutes standing rest; 1 mile marathon pace; 1 mile standing rest; cool down. Our results:

3 miles (6:48/45/40), 2 miles (6:49/35), 1 mile (6:40)

Yesterday, we did our second mile specific training session. We ran our warm up from our meeting spot by the Brookland Metro to McKinley Tech, then ran our 1 lap of four striders. This time, we ran longer with longer rest: 2 minutes at mile race pace and 1 mile of easy jog. Again, we were pleased with our effort:

4:53 (.42 miles), 4:53 (.42 miles), 4:53 (.42 miles), 5:00 (.40 miles)

Shawn's Garmin had us at 4:48, 4:49, 4:57, 4:43; .42/.42/.40/.42

The discrepancy could be for a number of reasons. Garmin isn't 100% accurate. He tended to run a step to my right possibly giving him a longer distance to travel. Yet, in the final lap, I passed and held him off, which was a good thing because he stated that he might have slowed had I not pushed the pace. I had decided with a lap to go I would make my move and try to hold on to mimic the final lap of the mile attempt. I felt it was the fastest mile which is why I was confused to see 5:00 on my watch but 4:43 on Shawn's. Either way, we're still on target.

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Deadwood Mickelson Trail Marathon - First Master, Second Overall

I continued my quest to run a marathon in every state by checking off South Dakota. Who would have thought I would finish both Dakotas before even starting the Carolinas?

I shared the lead for most of the race with Aaron Epps.

My friend Ken Swab convinced me to run this race a few months ago. I think it was in late fall that he dangled the idea to me and some of his other running friends. While they all were unable to make the trek, Ken had told me he was planning to go with his wife. So I talked to my wife and she had always wanted to visit Mount Rushmore. I was able to book our flight using my AmEx points, saving us roughly $1100 on airfare. And since Miles is still under 2, he can travel free as a lap child. We booked our hotel at the Lodge at Deadwood, the host hotel and where the expo is held. And soon after we booked, Ken had to back out.

Racing the Mickelson Trail

But my wife and I were looking forward to our first real vacation since our son was born: five days and four nights in South Dakota. When we landed, we went into Rapid City for a quick lunch. Then, we drove through the Badlands. We hit up Wall Drug and stopped for ice cream and the kitschiness. Then, we drove to Deadwood and checked into our hotel. Friday morning we found a small diner in town for breakfast. We toured Mount Rushmore, viewed Crazy Horse from the road, and drove Custer State Park, seeing bison along the road. We drove back to Deadwood through the Needles Highway. I picked up my packet Friday at the expo. I brought Miles and he loved running around the expo hall. Laura met us there then we went into town for dinner. I returned to the expo to look around before it closed, and met Jerry Dunn, "America's Marathon Man." He founded the race and has run more marathons in one year than I probably will run in my lifetime (200 in 2000)! He sold the race and no longer is race director, but he greets each runner as they finish in Deadwood.

Saturday we drove to Devil’s Tower in Wyoming. When we returned, we took Miles to the indoor water park. For dinner, they didn’t really have great pasta options. The pasta dinner was expensive and the only sauce they had was meat sauce. The restaurant had a pasta special, but it had pork in it. They made me penne but their first try put cream sauce on it. They eventually got it right with the marinara sauce I wanted.

Waiting for the race to start

Moments before gun time

It was cold at the start, so some runners climbed the small hill next to the staging area to find the sun to stay warm. I dressed and lathered up for the race, did my warm-ups, and found the starting line. As a small race, I had time to research the competition. I was able to look up each male runner under the age of 45. Only one had a PR better than mine, Aaron Epps, and I quickly found him. I got it in my head that I should finish in the top five and even had a chance to win. Knowing the course was a gradual uphill for the first half and then a steep decline to the finish, I was prepared for a challenge. I thought a 7 minute pace would be fine, but I would realize that going up, 7:30s were more appropriate.

The first mile

Aaron and I chatted for much of the first half. A couple of other runners took off ahead of us. I fought the urge to catch them, knowing that they would likely come back to us. Since there was also a relay, I was careful not to be drawn into their pace. While the incline was never more than 3% (according to other runners and race officials), it was definitely something I noticed, so I ran on feel. If I could stay within myself and get close to the red line without going over, I would be in a good position. Aaron seemed to be quite relaxed. He said due to his job as a teacher on a reservation, he was only able to log 30 miles a week. I thought he might hit the wall, but when I learned his 2:58 was in 80 degree weather, I was decided his fade was highly unlikely. As we ran, one butterfly flew just ahead of us. We made a joke about being paced by a butterfly and not a rabbit.

Leading the race with Aaron

Around mile 10, Aaron announced he was going to stop at some point to relieve himself. I offered to wait, citing Des Linden, but he told me to go and that he hoped he would see me again. Around mile 12, he stopped and I kept going. For the next few miles, I felt great and concerned. I was feeling great because I had never led a marathon all by myself before, but I was concerned because I kept thinking I heard footsteps. I wasn’t sure if it was him or someone in the relay race. Just after the half, the uphills flattened and the downhill portion of the race began. Around mile 15, he caught me, taking advantage of gravity. We ran together for another couple of miles, but then my inner right groin started to ache. I got really worried and after a few minutes of discomfort, I announced I had to back off the pace and let him go. Worried that I might not be able to keep second place and first master’s, I slowed to a comfortable pace. I was starting to worry that I might not finish at all or would walk it in. Thankfully, as quickly as the pain hit, it was gone after a few minutes never to return. I think the switch from up to down hill aggravated it and am thankful that I was able to correct and it went away. However, I couldn’t find that early pace anymore - that gear was gone. With temperatures rising and less than eight miles to go, I was starting to stiffen.

Racing through the beautiful Black Hills

While I came through the first half in 1:38:15, I still hoped I could negative split. However, even with the downhill, it was going to be close. I would need a 1:36:44 in order to BQ again and keep my streak alive. Through the final miles, I passed several runners and walkers competing in the half. They were all very nice and encouraging. I tried not to show my discomfort as I shuffled on by and tried to finish strong. I’ve finished so many marathons. I really hoped I had a chance to catch Aaron. But, the only way that would happen was if he really hit a wall and would have to walk. I felt bad hoping for that since he is a nice guy and a good runner. But, I kept on at the pace I could handle just in case there was a chance.

Relying on an aid station

As I went through the aid station near mile 14, the volunteers handing out the water were adolescents. I appreciate all volunteers, but they were confused as I approached because they didn't hold the cups out so I could grab and go. I started to panic and just grabbed a cup on the table - but it wasn't water or Gatorade, it was full of M&Ms! Normally, that would be an awesome surprise, but since I wasn't going to stop and go back, it meant I went without liquid for four miles since the aid stations were about two miles apart.

Finished!

Even if I didn’t have to slow down and let him go with about nine miles remaining, I am not sure how much longer I could have stayed with him. Maybe I would have come in under 3:15, but I am pretty certain he would have out kicked me. He’s 28, a solid 12 years younger. It would have been fun to get to the final few miles with him and challenge each other. It also would have been fun to lead the race the last few miles and hear the roar of the crowd had I been in position to win the race outright.

As I cross the finish 

As I approached the finish line, the crowd was great in cheering me on as I was announced as second place overall. I shook Jerry’s hand and bent on my knees to catch my breath. I hadn’t been this tired after a marathon in quite a while.

Thanks, Jerry, let me catch my breath!

I’m thrilled to have placed second overall. For my efforts, I received my finisher’s medal, a fleece blanket, and a subscription to Trail Runner. As I was looking to leave, I was called back to the awards tent. I had also won the Road Runners Club of America State Championship Master Division for South Dakota! That was a pleasant surprise and I received another medal - two for one race. That has me looking at the calendar for future opportunities to collect state championships. I think I will aim for some smaller races in states I haven’t run. While I do like a good big race, I also love the feeling of finishing at the top and in a position to claim a prize, or perhaps finally win a marathon!

A proper finishing photo with Jerry Dunn, "America's Marathon Man" and Deadwood Mickelson Trail Marathon founder

Receiving my award for winning the master's division - with race director, Emily Schulz-Wheeler

Spilts: 6:43/7:15/7:19/7:23/7:36/7:29/7:31/7:32/7:41/7:35/7:51/7:49/7:46/ 7:09/6:51/7:09/7:20/7:17/7:54/8:06/7:37/7:45/7:44/7:51/8:16/7:46/ 6:36 (1:35 final .24)
Positive split of about 90 seconds - I hoped with such a downhill second half that I could have run a negative split.

Race results

It was also fun to make it into the local newspapers. From the Rapid City Journal:

On the men's side, Aaron Epps from St. Francis won the marathon in 3:11:28. Kenny Ames finished second in 3:17:47, Chris Riley was third (3:20:27), Michael Immer was fourth (3:20:33) and James Mullen (3:20:54 took fifth in what was a competitive race for third.

Race results

Deadwood/Mickelson - Marathon Female RRCA Awards List ============================================================================= FEMALE RRCA OPEN ============================================================================= Place No. Name Town Sta Age Sex Cou Time ===== ====== ======================== ============== === === === === ======= 1 43 Elise Durgin Saint Paul MN 26 F US 3:33:10 ============================================================================= FEMALE RRCA MASTER (AGE 40 - 99) ============================================================================= Place No. Name Town Sta Age Sex Cou Net Tim ===== ====== ======================== ============== === === === === ======= 1 146 Tracy Meyerson Wilmington NC 54 F US 4:10:29 ============================================================================= FEMALE RRCA GRAND MASTER (AGE 50 - 99) ============================================================================= Place No. Name Town Sta Age Sex Cou Net Tim ===== ====== ======================== ============== === === === === ======= 1 203 Robin Schrempp Box Elder SD 53 F US 4:22:14 ============================================================================= FEMALE RRCA SENIOR GRAND MASTER (AGE 60 - 99) ============================================================================= Place No. Name Town Sta Age Sex Cou Net Tim ===== ====== ======================== ============== === === === === ======= 1 222 Susan Talon Berwick ME 60 F US 5:06:58 Deadwood/Mickelson - Marathon Male RRCA Awards List ============================================================================= MALE RRCA OPEN ============================================================================= Place No. Name Town Sta Age Sex Cou Time ===== ====== ======================== ============== === === === === ======= 1 49 Aaron Epps Saint Francis SD 28 M US 3:11:29 ============================================================================= MALE RRCA MASTER (AGE 40 - 99) ============================================================================= Place No. Name Town Sta Age Sex Cou Net Tim ===== ====== ======================== ============== === === === === ======= 1 8 Kenny Ames Washington DC 40 M US 3:17:47 ============================================================================= MALE RRCA GRAND MASTER (AGE 50 - 99) ============================================================================= Place No. Name Town Sta Age Sex Cou Net Tim ===== ====== ======================== ============== === === === === ======= 1 168 Bill Owens Springfield IL 56 M US 3:31:09 ============================================================================= MALE RRCA SENIOR GRAND MASTER (AGE 60 - 99) ============================================================================= Place No. Name Town Sta Age Sex Cou Net Tim ===== ====== ======================== ============== === === === === ======= 1 154 Douglas Muellner Long Beach CA 60 M US 3:55:29



Deadwood Mickeleson Trail Marathon

Congratulations on finishing the 2018 Deadwood Marathon

Below are your individual results.

NAME:                            Kenny Ames 
OVERALL PLACE:                     2 
AGE GROUP:                       M4044 
AGE GROUP PLACE:                 1 /   20 
FINISH TIME:                     3:17:47 
HALF MARATHON SPLIT:             1:38:25 
PER MILE PACE:                    7:33 
For complete event results, please visit:
http://onlineraceresults.com/event/view_event.php?event_id=20721

A celebratory beer!

27 down and 23 to go!

I don't know what my next state will be. For 2018, I have already raced three marathons and only the New York City Marathon is on my calendar right now. I am planning to shift gears (no, really) and train for short distance races, a one miler and 5K, for the summer. In August, I plan to start NYC Marathon training. I look forward to checking off my next state - whatever it may be!

I am the Storm! 2018 Boston Marathon Recap

“Fate whispers to the warrior, `You cannot withstand the storm,’ and the warrior whispers back, `I am the storm.’” -Unknown

April 16, 2018 weather: cold, wet, and windy. The course was rain swept and a strong, 30 mph headwind pushed against the runners. The weather was going to be so bad, for the first time in a long time the traditional 11AM Red Sox game was postponed. It was the toughest conditions I ever faced... except for the almost 90 degree day in Boston for my first Boston Marathon in 2012.

Like last year, I flew to Boston Saturday afternoon/night with my son since my wife works on Monday (Patriots Day is only a holiday in Massachusetts and Maine). Having my family live in Massachusetts made this plan work. Miles was great waiting for our flight and on the plane. We shared an ice cream and read and watched Elmo. I still wasn't feeling great - I had food poisoning Wednesday night, felt really ill Thursday, and was still in some pain Friday so I canceled my five mile run. Saturday was the first day my stomach wasn't in pain. I was worried I wouldn't get a good carbo load.

A preflight ice cream cone waiting to board Miles watching Sesame Street during takeoff

Miles slept on the plane to Boston

My parents met us in Logan and we drove to their home in Foxborough. He went right to bed and I followed shortly later. Sunday morning, I drove my father's car into Boston. Usually the packet pick-up is at the Hynes, but this year it was at the Seaport Convention Center. We had to wait in line outside for the doors to open, and I was spotted by Alex and his wife, a fellow runner from the DC area who met me years ago in Hopkinton waiting for the race to start. He was coming off an injury, but I saw that he ran quite well.

Standing on the finish line

A view of the finish line

I didn't linger at the expo since it was $14 for the first hour to park and didn't want to pay for a second hour. I met with my coach, Ryan Vail, for coffee at his hotel near the finish. Amazingly, I found street parking (free on Sunday) walking distance from where we met. It was my first time meeting him in person. On the way to see him, I took a few pictures at the finish line, something I had not done in the past. He hoped to have a good race and we talked strategy and family. I presented him with my club's singlet.

A picture with my coach, Ryan Vail

A picture with my coach, Ryan Vail

Memorial to the 2013 Boston Marathon Bombing victims

Memorial to the 2013 Boston Marathon Bombing victims

On the way back to my car, I stopped to pay respect at the memorial for the bombing victims. I drove to my folks' home, we waited for Miles to wake up from his nap, then we took him to his cousin, James, birthday party at Launch in Norwood on Route 1. It is a trampoline park. Miles didn't jump, but we got some great pictures with his cousins. Then, my niece and his cousin Molly came back to my folks' house to play. My brother came with his son, Evan. A few friends and relatives dropped by to see Miles, we had our pasta dinner, and I prepared for the race.

Carbo-loading with my boy!

Miles and Daddy enjoy a pre race pasta meal

With Dave and his dad, Larry, one of my first coaches

Dave Gaffin came to pasta dinner

Patriots Day: Race Day

Because last year they closed the road from 495 into Hopkinton, my dad insisted we leave early this time. Luckily, the roads were not yet closed and I was at the athlete's village by 6:45 AM. I was one of the first runners to arrive. As I entered, they made me dispose of a clear plastic bag because it wasn't the approved plastic bag. I had my socks, GUs, and Vaseline in the approved plastic bag. My shoes were wrapped in another clear plastic bag, which they let me bring in. My brother gave me hand warmers, so I gave the volunteers some of the extras, which they appreciated. After I entered, I found a pole that hadn't been claimed yet, tossed my heat blanket I had wrapped around me when I crossed the finish line of the Rock N Roll DC Marathon on the wet ground, and waited. To stay warm, I had an old jacket from my father, two old sweatshirts from my mom, and warm up pants. I had old shoes and shoes that I was ready to ditch. It was enough to barely stay warm.

Fellow DC Road Runner Joe Kane

Joe from my running club found me sitting against a pole, and we killed time swapping running PRs, expectations for the race, and our future race calendars. The rain pounded outside - ice swept off the top of the tent and hurdled to the ground - and the wind was loud and steady. We chatted with a few other runners. Before it was time to exit the athlete's village, I ditched my old shoes and socks, put on my race shoes, and wrapped my feet in plastic bags to stay dry until the race. I walked in those plastic bags over a kilometer to the start line. Ten minutes before the start, I found Derek. Our plan was to pace each other like we had the previous Boston Marathons.

Miles 1-4 = 7:08; 6:56; 6:57; 6:50
The first half of the race didn't feel that great to me. The rain and wind was demoralizing early and often; it was too crowded (as always) to find my pace, so instead of worrying about pace, I settled into feel. I was only able to keep Derek in sight for the first few miles; he was gone after that fourth mile. Unlike in past races, I let him go and stuck to my own sense of what I could accomplish. I wasn't going to chase after him again.

Miles 5-8 = 7:08; 7:07; 7:06; 7:16
No matter how many people there were around me, I just could not find a group to draft off of - it was as if I was an island in the middle of a storm. Sure, I was never by myself, but I was never really with any group. There always seemed to be a gaggle of runners ahead and behind me and a few runners sprinkled in between the two. I didn't want to burn energy to catch and keep up with the front group; and I didn't want to slow to let myself be caught. I remember in Framingham remarking to another runner how utterly alone it felt. Perhaps that was also due to the fact that there were very few spectators, for Boston's standards. I don't blame them.

Miles 9-11 = 7:13; 7:17; 7:20
The rain and wind really was hitting me hard. Mentally, it wasn't enjoyable. I was in a bad mood at this point and thought, "Yet another Boston Marathon I won't be able to run a good race." "I will have to wait another year to try again." "I'm sure glad I ran Rock N Roll DC five weeks ago and broke three hours there rather than putting my eggs in the Boston basket again." This was my sixth Boston, and I felt like I just couldn't catch a break. My first Boston in 2012 was nearly 90 degrees (4:07); 2013 was decent weather but I ran out too fast (3:19); and I have had warm weather since (2014 = 3:29; 2016 = 3:17; 2017 = 3:15). When I started dipping into 7:20, I thought my race was ending, that I would end up in the 3:20s. At one point, I considered dropped out, briefly, before remembering I had to get to Boston and then to the airport to meet my parents to get my son and fly home. Dropping out would complicate my trip home.

Miles 12-13 = 7:16; 7:14
I think my race started to change as I approached Wellesley College and their famed "scream tunnel." I high-fived a few of the coeds and even a cop. I noticed how few of them there were compared to past years. But, when they were behind me, I felt better. Maybe it was the cheering, the encouragement, or maybe I just had enough of the moping and self-pity. I hit the halfway point and something happened - I stopped feeling bad and realized I had hit the half in 1:33:53 and was on pace for a sub 3:10. I knew that I was still on pace to BQ (my qualifying time is now 3:15) with room to spare. I took stock of my body and noted that my legs were strong, my form was intact, and suddenly I had a boost of confidence. I remembered my race plan: don't go out too fast (check), find my rhythm (check), get to the halfway point in respectable time (check) - and what lay ahead of me: take the Newton hills as they come and don't overexert myself, get to the top of Heartbreak Hill in good shape, and then race the final five miles or so. Now, it was time to execute the second half of my plan.

Miles 14-16 = 7:05; 7:08; 6:51
I felt really good from the half until the first of the four Newton Hills. I started to get excited and dialed in a few mental tricks. First, I remembered my email signature “Fate whispers to the warrior, `You cannot withstand the storm,’ and the warrior whispers back, `I am the storm.’” And I told myself over and over again that I am the storm! I even said it aloud to a fellow runner. And as I did that, my legs turned over faster, my mood was lifted, and I tuned into two songs in my mind: Portugal. The Man. Feel it Still for no real reason than I think I heard it on the radio that morning and repeated that I was never going to give up and never going to let you down - that's right, I was Rick Rolling!

Miles 17-18 = 7:19; 7:17
I handled the first two hills pretty well. The crowds, while thinner than normal, propelled me forward. I stayed within myself and thought of past years on these hills - all of which have blended together - and knew I was running these better than my previous five attempts.

Mile 19 = 6:55
That was a big downhill and around this point a spectator shouted that Desi Linden had won! I didn't know it then, but she had pulled herself from a bad mental place to a great second half, just as I was doing.

Miles 20-21 = 7:13; 7:47
I nailed Heartbreak Hill! As I climbed up the last two hills, a female runner was struggling while I felt pretty good. I tried to encourage her and told her Desi had won. After I summited Heartbreak, I was amazed that my legs felt so good. I couldn't believe I still had my legs after Heartbreak! I suppose I didn't trash them early in the race like so many others do in the opening miles down those early hills. And then, I said, five miles to the finish - let's race!

Miles 22-25 = 6:57; 7:05; 7:07; 7:13
I was racing again - damn the storm, full speed ahead! Never before had I been able to race the last few miles at Boston. Not only was I strong and running and sticking to my plan, I was passing roadkill along the way and that lifted my spirits higher. I was looking for Derek as I expected I would pass him. That gave me extra motivation - to track him down and pass him as he had placed ahead of me at every single Boston we raced together. Not this year I told myself!

A friend watching me finish

Mile 26 and final stretch = 7:29; 7:08 (.34)
My 25th mile was when I started to tighten up and slow. I lost my 3:07 because I couldn't run a sub 7. But, with a mile to go, I had 7:30 or so to get in under 3:09, so I got to work. With about 1K to go, I think I had 5 minutes to register a 3:08. And, soon, it was right on Hereford, left on Boylston, and sprint straight for the finish. I put down a 7:10 for my final mile, which got my my new course personal record of 3:08:36 and my first time qualifying for Boston at Boston. It was an amazing feeling... that quick faded when I stopped running because it was wet and cold and windy and I started to shiver and ache.

I limped a few blocks to my friend's hotel where he arranged for me to get in and use his shower. I had dry clothes there that I had given him the day before. I ran solidly and was very pleased with my race. On the T ride to the airport, there were a few other runners and some gave congrats. The exchange of my son at the airport went fine. We sat down at Boston Beer Works in the JetBlue terminal. A lady gave us her table so we could eat and she took a seat at the bar. I bought her a beer for her kindness. Miles and I shared a veggie burger and fries, and I enjoyed a beer while Miles enjoyed his sippy cup. The flight was delayed an hour due to the weather and he made me chase him all over the waiting area. Joe Kennedy, the current Congressman for my hometown, was on our flight. He came to say hi and I told him my son's hair was as red as his. After a long weekend, I was happy to finally get home. It was a successful trip and next year I hope that the weather for Boston will be perfect!

My splits

Flying home. Miles reads the safety pamphlet.

Sammy wears my medal.

I had a friend live text while he watched the race. He referred to me as The Storm in these texts. It was informative to read these after the race:

Weird to see elite runners in long sleeves and winter hats.

Jordan Hasay, Salazar runner, decided not to run.

Conservative first 5K for you. I wonder how the weather is affecting everyone. 

Shalane had to make a portapotty stop but caught back up to the lead group.

Vail predicted finish of 2:12; leader is running a 2:10 pace.

Elite women are running a 2:39 pace. Must be misery out there.

Vail now predicted at 2:15; leader at 2:12. Rupp still in lead pack.

Ethiopian woman goes out to 45 second lead over Flanagan and rest of pack.

Judging by the elite times, this is going to be a slow race.

Elites still wearing their jackets and hats.

Yuki pulls away from lead men!

Vail fading, now at 2:17 pace.

Shalane and Rupp fading.

Kenyan back in charge.

The Storm less than 2 minutes back of Derek.

Vail predicted at 2:21; Rupp 2:15.

American Des Linden in front of the women's race now.

Linden putting the hammer down; gonna be first American winner since 1985.

The Storm gaining at 25K, running 7:08 pace.

Derek has given up the ghost. 7:56 pace at 25K.

Galen Rupp drops out, rumor.

Total downpour. Linden coming to the line! Yuki making it a race.

Nice to see the crowds still came out.

Yuki comes from behind!

Kenan Kirui bonked big time.

It's Yuki in in 2:16. He ran 12 marathons last year and this is his fourth in 2018.

Storm makes his move! Storm still running strong at 7:12.

Linden had slowed to help Flanagan get back in the race after Flanagan's potty break. Great sportsmanship!

Vail and Rupp both appear to have dropped out.

American women make up 7 of top 10, Flanagan in 6th.

Six American men in top 10, top is 3rd place Shadrack Biwott.

Storm still fighting at mile 21, 7:48 pace.

Storm is over Heartbreak and flying again, 6:56 pace to 35K! Derek at 7:57.

Last mile, bring it! BQ at BM!

STORM!!! STORM! STORM! Nice run in the adverse conditions!

Derek 3:16.

Final thoughts

I am very pleased to run another BQ in such tough conditions. This was my first BQ at Boston. I hope to never have to run in such terrible conditions again, but I will tell the story for a long time (of course, I'll take this over heat). I suspect my stroller runs and running to work with a backpack helped in my training. Of course, now I wonder how fast I could have run this year if the weather was perfect. This is my fourth BQ in a row and the best stretch of marathon racing in my career. I hope to keep the streak going as in June I'm registered for Deadwood in South Dakota and this fall I'm in for the New York City Marathon.

Splits: 7:08; 6:56; 6:57; 6:50; 7:08; 7:07; 7:06; 7:16; 7:13; 7:17; 7:20; 7:16; 7:14; 7:05; 7:08; 6:51; 7:19; 7:17; 6:55; 713; 7:47; 6:57; 7:05; 7:07; 7:13; 7:29; 7:08 (.34).

5k = 0:21:44; 10k = 0:43:49; 15k = 1:06:16; 20k = 1:29:07; Half = 1:33:53; 25k = 1:51:10; 30k = 2:13:32; 35k = 2:36:19; 40k = 2:58:33; Finish = 3:08:36; Pace = 7:12

Overall = 3070 (I beat my bib!); Gender = 2847; Division = 423

Rock N Roll DC Marathon - My second sub 3!

I always feel a sense of joy when I can write that the latest marathon was my best one to date. That is certainly true of yesterday's Rock N Roll DC Marathon (the old National Marathon). Training mostly by running my son in a Bob's Ironman stroller to and from daycare or with a backpack to and from my new office in Bethesda, I wasn't really sure about my fitness. However, the added miles seemed to pay off as I was able to hold my marathon pace, stick to the plan, and run a smart race - good for my second sub-3 marathon, just one tiny second off my PR set two years ago on the pancake-flat course that is the Houston Marathon.

My training routine became 2-3 week days I would run with my backpack to Bethesda cutting across DC on Irving by the Hospital Center through Columbia Heights, down Klingle and up Porter then straight up Connecticut Avenue to East West Highway where my gym was right across from my office. The other 2-3 days I would run Miles to daycare then Metro to Bethesda. It is the only way I can get in my run now, and it gives me the ability to really get in a lot of mileage. Some days I could get 14-18 miles, and really the lowest I would get would be 9-10. Almost every day is a double. On the weekends during the winter it is too cold to take him in the morning for a run, so I have been running during nap time. On Saturday, I was likely able to get in 90-120 minutes with Shawn. And those Saturday runs we usually doing some sort of speed or tempo work. For example, three weeks before the race, we ran 16 miles at tempo with a short warm up. That gave us the confidence to know we were ready for the marathon. On Sunday, I would get in 60-90 minutes, usually easy miles.

My race day gear

On race morning, it was a cold but perfect 30 degrees with sun. Usually, I like 40-50, but I prefer cold to hot. There wasn't too much wind - we were generally happy with the weather. Alex met us at my house and Shawn's wife drove us to the start. We timed it well as we didn't have to wait outside too long before the start. We hit the bathroom, checked bags, and went to the start where we did our warm up. I had a few throw-away clothes to stay warm for the first few miles. Mile one was crowded and we were able to stick together and to the plan. Mile two was a little better and we were running well as a team. Mile three and four we continued with our pace and in formation, but as we hit Rock Creek Park, Shawn began to put a few seconds between us. I tapped Alex on the arm to indicate stay back since we were doing fine. We climbed Calvert and lost 20-25 seconds, but we knew that we would. Over the next three miles, we back it back and established our pace again as we went through AdMo and Columbia Heights, up Harvard, down passed the reservoir and Howard University. As we hit North Capitol, Alex and I felt good and the plan was intact. We turned onto K Street and passed the former CQ Roll Call building where I worked with Shawn and Kate. Kate and their kids were out and I handed her my Red Sox beanie since I didn't need to wear it anymore but didn't want to throw it away. We ran by H Street and saw Adam Siple, my friend from GW and a fellow Bay Stater and runner. I was with Alex through the mile twelve marker but then I felt good and had some wind at my back and a slight downhill so I thought about catching Shawn. I sped up, leaving Alex, and hit the halfway point on East Capitol in 1:29:28.

Can you see Alex and me on the right?

Mentally, I was in a great place and my body also felt pretty strong. Right by the mile fourteen marker, I caught Shawn and we stayed together - for the next 2-3 miles. Within a mile of catching Shawn, we passed a water stand. I tried to grab two cups and hand one to Shawn, but he didn't want it. He didn't drink any liquids in the race. Before the mile sixteen marker, I had left Shawn a few seconds behind. At 17, he was further behind - he was holding a great pace but I had dropped mine slightly and was feeding off positive thoughts (I felt good, I figured I had an hour or so to go and knew I could hold this pace) - I really felt like sub 3 was going to happen no doubt and a PR or 2:57-2:58 was possible. I was able to hold this mindset through Anacostia Park and passed mile 21 ready to tackle the Fort DuPont hills.

Alex and I climbing Calvert with Christie on our tail

Looking at the course elevation, I knew this section was going to be challenging. Pre-race, I was prepared to lose a minute on Calvert and a minute in Fort DuPont. I didn't try to tackle the hill, just survive. As I was climbing, my left hip flexor started hurting. I figured it was just the hill and in the back of my mind wondered if it would end my race. That was a tiny thought that went away after the hill and my hip stopped hurting. It never was pain, so that was good. With about 5K left, I had 22-23 minutes to get under 3. I hoped I could get that 2:58, but there was another climb up Minnesota before a slight downhill on the straight away to RFK. But, at the 40K mark, a strong wind blew me back - wind tunnel! That took away my ability to find a 6:45 pace that could have gotten me 2:58. But, with my 2:59 safe in hand, I was able to finish strong and respectfully. In fact, I was only one second off my PR. Had I realized I probably would have tried to sprint to get under my PR. But, I don't feel regret since I know I gave it all I had.

At night, Shawn, Alex, and I drank a few beers at the new Tastemakers in Northeast DC and had their famous ice cream sandwich (two of their cookies with two scoops of ice cream in the middle) and recapped the race. Shawn should have stayed with us and drank water and taken more than two Gu. Alex said, "Great race! Those mile splits are a thing of beauty - a perfect race on a tough course!" And, I congratulated all of us on PRs and a well run race. Now, time to recover so I can try to run strong in Boston in five weeks!

DC Road Runners Club Members smile with new PRs and a great race!

2nd Place Age Group 40-44 (Shawn won 3rd) out of 145

33rd place overall out of 1882

31st male finisher out of 1152

My splits:

6:54; 6:42; 6:49; 6:42; 6:49; 6:50; 7:11; 6:39; 6:33; 6:29; 6:44; 6:48; 6:33; 6:21; 6:44; 6:51; 6:36; 6:41; 6:48; 6:52; 6:52; 7:28; 7:02; 6:33; 7:07; 6:53 (.48) = 2:59:32 for an average pace of 6:51.

First 10K = 42:35 Pace = 6:52
6.9 miles to the 1/2 = 46:52 Pace = 6:47
6.9 miles to 20 mile mark = 46:18 Pace = 6:42
Final 10K to Finish = 43:52 Pace = 7:04