Taper Time for NYC Marathon

One year ago today I ran a negative split at the Hartford Marathon, good for a 3:01. Today marks three weeks to the day of the New York City Marathon. During this blog, I am sharing photos from my last NYC Marathon race in 2015 (2015 recap). In 2015, I ran 3:12 on a warm day, better than the 3:26 from 2010, my first time racing NYC. Now that I think about it, all three of my entries have come in a different way: 2010 was the old "get rejected three times and get in the fourth," 2015 I raised money for a charity in 2012 but that race was canceled due to Hurricane Sandy so I took the guaranteed entry offered for 2015, and 2018 I qualified with my half marathon time.

View of Central Park - the finish line is down there somewhere

It is officially taper time! I've written about the anxiety of the taper before, and with fewer miles to run I have to be judicious about deploying them. I will try to replicate my taper from before the Rock N Roll Marathon where I ran a strong race. Based on how I tapered and adjusting for my tolerance for increased mileage, I'm going to try to stick to the following plan:

Bib and packet pickup at the expo

Week 1 = not to exceed 80 miles, fartlek midweek, and long run with 3,2,1 MP tempo
Week 2 = not to exceed 55 miles, fartlek midweek, and long run with a 20 minute MP tempo
Week 3 = not to exceed 25 miles, 5 x 4 minutes at MP midweek, then Sunday race day!

Pre race waiting to board the bus from Brooklyn to the start at Fort Wadsworth on Staten Island

This week started as a rough one for me. Last weekend on Friday night, I came down with a fever and body aches. I've heard the rule for running when sick is if it is above the head (sniffling, congestion, runny nose) it is okay to run and below the head (body aches) then to skip the run. I ended up canceling Saturday and Sunday's run and on Saturday night decided I would also give myself Monday off (Columbus Day) as well. I thought I was feeling better so I ran on Tuesday, but by Tuesday night my fever had returned and I had a nasty headache. Dayquil got me through the weekend so we could go to activities with my son like attending the pumpkin festival, but I relied on Advil Sinus to make it through my workday (it was pretty effective).

Waiting at the start line

I was able to run again on Friday and on Saturday I ran my son to the National Zoo and back. And earlier today, I ran during Miles' nap - 17.4 miles in 2 hours and 4 minutes with the middle 11 miles at marathon pace (6:45-50). The first four were a struggle but then I found my comfortable pace.

Running mile 17

The Red Sox playoff run is a threat to my taper. In 2013, their last time in the ALCS, their clinching game was the night before the Detroit Marathon. I did okay with a 3:09, but late games are not good for my rest. It is hard to be disciplined when your favorite team makes a deep playoff run.

Snot rocket?

I also have been helping my brother raise money towards his goal of $10K for his charity Dreamfar High School Marathon to get his bib for the Boston Marathon. I solicited 50 of my past donors with the email at the end of this post.

Post race celebration

Dear Friend,

As you may know, this will be my seventh Boston Marathon and while each time I’ve qualified is a truly special accomplishment, this year has added significance. My younger brother Matthew joins me on April 15, 2019, in the Athlete's Village in Hopkinton for his first Boston Marathon!

Not only am I coaching Matthew, we are also working together to raise funds for the charity called Dreamfar High School Marathon (DHSM), an organization that challenges high school students to reach their full potential—physically, socially, emotionally, and academically—through a mentor-supported marathon-training program. Over the years they have served students struggling due to gender identity issues; autism, learning disabilities, and social phobias; severe depression; homelessness, as well as the overwhelming stress to achieve success in the classroom.

We are deeply moved by Dreamfar's mission and want to help them with their goal of reaching every student in New England. If you are able, would you consider making a donation to support our team, please?

You can donate at: https://www.crowdrise.com/o/en/campaign/dhsm2019/matthewames2

Thank you for your support!

Kenny Ames

Running with my brother and our sons in the Bob's Ironman Double Stroller at the National Zoo

Link to Kenny's Running Blog

Video Updates on Matthew’s training:

October 10, 2018 Training and Fundraising Update: Part 1

October 10, 2018 Training and Fundraising Update: Part 2

DC Road Runners Club National Capital 20 Miler Result

Today was a test of my running shape. This summer, I had a lot of time to run but that ends tomorrow as I start a new job. I decided not to do a traditional taper for the 20 Miler yet try to hold marathon pace for the race. I still ran 100 miles this week by front-loading my mile: Monday and Wednesday I went over 20 miles, Tuesday I ran 12 easy with Shawn, Thursday Shawn and I ran our pre-race workout (5x4 minutes with a 1 minute standing rest), Friday was an easy run with Miles to daycare and ran myself home, and 2 miles easy to the playground yesterday. Last week, I ran 24 miles on Thursday (did a double and 10 of those miles were pushing Miles in my Bob's Ironman stroller - what a phenomenal stroller by the way! I just upgraded to the new Bob's Blaze and cannot wait to take Miles out for a run) and Friday,Shawn and I did 21 miles with the middle 10 at marathon pace. Since I could handle that, I thought I would do it again for the race this morning. Some in our group of friends predicted that I would suffer, which was fair. That partly motivated me to prove them wrong.

The weather this morning was almost perfect for race day. The temperature started in the 50s and hit the 60s. It was overcast. The only complaint was it was humid. The race started at Carderock and ran into the city. The race director announced two diversions due to construction on the C&O Canal Trail: a detour over the canal before the 2 mile marker and a detour into the canal. Both would slow us down and were narrow, so he advised to adjust accordingly. Plus there was mud and standing water. I started the race slow and caught up to a pack of runners in a couple of miles, including Shawn. The five of us stayed pretty tight through the next 10-12 miles. There was a lot of chatting, swapping stories, sharing race results, and talk of our upcoming fall marathons. The camaraderie kept my spirits high and any negative thoughts out of my mind. There is something encouraging about running with a pack.

As we approached the turnaround near the Key Bridge, a half marathon was beginning in waves. The path only accommodates maybe three runners abreast so there was a traffic jam where the leaders of our race were leaving Georgetown while we were approaching the turnaround and that half marathon was sandwiched in-between. We did our best to announce as we were passing. Only one runner made a snide comment - she said that she was passing too. I'm surprised that the Park Services granted both races permits to run into each other at the same time.

On the run back, the group started to break apart. I rarely raced with my phone, but I did today as a precaution. One runner offered to hold it and of course he was the one that took off. I tried to stay near him, but he ended up pulling away. I stayed with one of the runners for most of the race. He was 29 years old and raced a 5K in just over 17 minutes yesterday, good for 3rd place. I thought he would eventually pull ahead. With a mile to go, he did start to put space between us, but then I decided to try to match and with half a mile left I began my kick, passing him, and he chose not to match. Three bicycles then overtook me and one said to try to keep up with her until the finish. I did try that which probably helped me cross the finish line with a time of 2:14:16 (6:43 pace). I've never raced that distance, so it is a personal record, but more importantly, I proved that I am in really solid shape and peaking at the right time for New York City.

I am very pleased with my result at the National Capital 20-miler = 15th place out of 180; 15th male out of 84; 4th masters (over 40); 3rd place age group 40-49 good for a $5 Starbucks gift card that goes to my wife as I hate coffee. It was a really strong field. Last year's master's winner ran a 7 minute pace; this year's ran a 6:12. Shawn finished a minute behind me - we both ran very strong and are well-positioned for New York City Marathon. The few muddy patches and puddles may have slowed us, but I doubt by much. First half 1:07:58 (6:48 pace); second half 1:06:19 (6:38 pace); negative split by 1:39. Again, I am very happy with my result and confident in my training. Plus I feel a sense of accomplishment that I ran 100 miles this week and still put up such a strong race.

Next race: The New York City Marathon on November 4! Time to recover and then taper...

P.S. Some of you may know my brother, Matthew, got a bib for Boston to raise money for the Dreamfar High School Marathon. They challenge high school students to reach their full potential—physically, socially, emotionally, and academically—through a mentor-supported marathon-training program. If you can, please support my brother's cause with a small donation.

My Brother Got a Bib for Boston!

My younger brother, Matthew, received a bib for Boston! He has finished two marathons and is tapering for his third in a few weeks. Here is his Facebook announcement:

"Today I am pleased to share with the world that I will be running the 123rd Boston Marathon in 2019! I was recently accepted through the Boston Marathon's charity program, specifically on the Dreamfar High School Marathon (DHSM) Team.

"To donate to my fundraising page and learn more about DHSM, click this link:

"To say that I am excited is an understatement. As many of you know, my older brother Kenny is an avid runner and has ran the Boston Marathon six times. To be able to run the same prestigious race as him while also raising funds for a very worthy charity makes me feel very humbled, excited, and many other emotions I'm still processing as I write this.

"One of my main reasons for supporting this charity is that DHSM is the only high school marathon program in New England and welcomes students of all abilities and backgrounds. Over the years they have served students struggling due to gender identity issues; autism, learning disabilities, and social phobias; severe depression; homelessness, as well as the overwhelming stress to achieve success in the classroom. DHSM offers students a judgment-free, non-competitive environment in which they can test their physical, social, and emotional limits. DHSM stresses completion not competition encouraging all students to do their personal best.

"There will be a lot of work ahead, both mentally, and physically, and this will be the first time I have ever fundraised for a race or on this scale.

"I will share much more about my training, fundraising and special events to reach my goal, but in the meantime, please consider supporting my effort by donating to my individual fundraising page and/or sharing with any family/friends who may be interested in supporting the cause as well.

"Thank you family and friends for your support, and see you at Boston in 2019! #Ames2RunBoston"

Below is an excerpt of his racing resume beginning with the marathons:

• Earth Rock Run, 26.2M, 4/27/14, 04:07:55

• Bay State Marathon, 26.2 Miles, 10/19/14, 04:05:05

• Bay State Marathon, 26.2 Miles, 10/21/18, TBD

• Black Cat 10M and 20M, 20M, 3/1/14, 02:45:40

• Green Stride Newburyport Half Marathon, 13.1M, 10/20/13, 01:42:49

• Happy Holidays Half Merrython, 13.1M, 12/8/13, 01:41:38

• Parker River Half Marathon, 13.1M, 7/8/18, 02:11:16

• Yankee Homecoming 10M, 7/30/13, 01:30:53

• Bourque Family Foundation 7.7K, 7.7K, 6/9/18, 00:50:02

Summer 2018 Training Recap

On Sunday, I'm registered to run the DC Road Runners Club 20 Miler. The race starts in Carderock and runs towards Georgetown and then back to the start. I've run on the C&O Canal both for training and races and feel pretty comfortable on the path and surface. I have never raced this distance, but it is a good tune up for the New York City Marathon on November 4. Plus it has a solid field of fast runners. If I can place top 3 in the masters division, I'll be pleased.

What makes this race different is that I am trying out a theory. I want to test to see if I can break 100 miles in a training week once more this summer while still giving a solid effort at the race. Depending upon the weather, I feel I am in 2:15-2:20 shape. This summer, I've registered some seriously high mileage weeks. I have had the time to up my mileage and train my body accordingly. Over the last 15 weeks, I have run over 80 miles 13 times, over 90 miles 10 times, and over 100 miles 5 times. I'm front-loading the miles as I ran 25 total miles Monday, 12 this morning, and plan to run 20 tomorrow, 8-10 Thursday with a pre race tune-up of 5 repeats of 4 minutes at slightly faster than race pace, 10 Friday, and 5-6 stroller miles on Saturday (just enough to get Miles to and from soccer practice). Including the race and warm up on Sunday, that should top 100 miles if my math is correct.

My training partner might think I am nuts. He is capping his mileage and tapering "properly." But I think I can do it due to the fact that I have run a lot of miles this summer - in fact, many of the long mileage days have been followed by speed work. In fact, last Thursday I put down 24 miles total (10 were stroller miles and it was a double) and Friday we ran 21 total miles with the middle 10 at marathon race pace around 6:50 (the last three miles I ran especially well and felt like I either picked up the pace or he slowed). We are both running New York City so this will be an excellent gage to see where we are. If I bonk, it will be okay since my goal is to run strong on November 4.

I know that this summer I have had a good training cycle. Through the heat, humidity, and rain, I think my body has responded well. A lot of stroller miles have proven to add to my endurance. I ran my son into daycare and home on quite a few days and ran him to and from the Zoo multiple times. Those days were typically doubles. I didn't abandon speed training in all these miles. I aimed to go fast twice a week: usually one tempo and one fartlek. The exception occurred near around my track mile attempt and my vacation. Some of my key workouts have included the mile training laps, fartlek, a fast finish tempo in St. Michaels, and a marathon pace workout with the middle ten miles at 6:50 pace on the C&O Canal.

My schedule changes next week as I start a new job and will have to figure out my new routine. This week is likely my last chance to break 100 miles in a week for the rest of the year and maybe foreseeable future. I wanted to see if I could do it. If I can, I'll have run over 100 miles a week 8 times. I'm on track to break 4000 miles for the year (last year I cracked 3600 and that was my personal record). I'm averaging 11.25 miles a day. I know this isn't sustainable, but it has been a neat experiment. Aside from the regular muscle soreness and a ganglion cyst on top of my left foot (which is not painful but I am treating), I've felt pretty good.

A new chapter of my life starts on Monday. Reflecting on this high mileage summer, I'm glad I was able to do it, but I am looking forward to a new routine and new challenges. And, I am hopeful that I can race strong in New York!

Project Breaking 5: The Race

July 21, 2018 - Race Day

The day of the race was a wet day. It rained. A lot. All day. And it got worse later into the day. I had planned to run to Shawn's house and then we would run to Dunbar High School. But, it was pouring so he picked me up and then we ran from his house. We were soaked within two minutes. If it weren't the night of our big race we trained hard for the last month, I would have enjoyed the 60 degree temperature day in July and listening to the steady to heavy rain. Instead, I cursed my luck.

It was less than three miles to the track. The meet was still on, but there were very few participants. Almost everyone was crowded under an awning attached to the school. Those that had to use the bathroom had to brave the elements. Only racers left the dry confines - the rest watched the action. No one was in the bleachers. The race director consolidated many of the heats. The master's mile still went on at the scheduled time. Shawn and I ran a few striders and reported to the line when called.

Foolishly, I thought the rain and wind wouldn't be a factor. I went out and hit 200 meters in 36 seconds, right on track to break 5. By 400 meters, my legs were really heavy and I had slowed. The eventual winner kept his pace and the lead throughout the race. I was in second through 200, but was in fourth by 400, behind Shawn who was battling for second. I would remain in fourth for the next three laps, not really able to get my legs under me or pick up the pace. The wet track and heavy rain were factors that slowed me down considerably. I could not keep my projected pace as I sloshed along the drenched track that was otherwise in great condition.

The results

Mixed Masters Mile (only top four listed since the results have not been corrected):

Place Bib Time First Last Gender Age City State
1 59 04:50.8 Scott Anderson M 44 Washington DC
2 44 04:50.9 Andrew Oxendine M 44 Harpers Ferry WV
3 51 05:29.7 Shawn Zeller M 43 Washington DC
4 50 05:52.4 Kenny Ames M 41 Washington DC

The other two times I attempted the mile, I ran 5:24 and 5:13. I felt I was capable of at least a 5:10 if I fell off sub 5 pace. In my mind, 4:57 was the time. But I tried to race as if it were perfect conditions and paid the price. At least I broke 6.

Twenty minutes later, I raced the 3K on a whim. I held the same pace for the 3K as I had for mile. Shawn took the lead with Andrew in second. I eventually caught and passed Andrew. With 600 to go, I thought if Shawn were to fade, I had a chance at winning. With 400 to go, I was giving it all I had. With 200 to go, I was getting close - and then he began his kick. I couldn't match. With no chance of catching him and no one near me, I let up and cruised in. I didn't even realize a small push could have broken 11 - my mind was already at the finish line.

Mixed 3K
Place	Bib	Time	First	Last	Gender	Age	City	State
1	51	10:53.9	Shawn	Zeller	M	43	Washington	DC
2	50	11:01.3	Kenny	Ames	M	41	Washington	DC
3	44	11:41.8	Andrew	Oxendine	M	44	Harpers Ferry	WV
4	36	13:01.0	John	Way	M	53	Rockville	MD
5	54	13:54.7	Ted	Poulos	M	56	McLean	VA
6	49	14:21.3	Doug	Kelly	M	52	Washington	DC
7	57	14:21.4	Cindy	Cohen	F	50	WASHINGTON	DC
8	43	22:03.3	Jeanette A	Novak	F	74	Damascus	MD

Instead of a cool down run home, we took a ride from Alex. After two wet races, I was sopping wet and ready for a warm shower. It was disappointing that the weather didn't cooperate, but that was out of my control.

Post Script:

On August 1, I decided to try a time trial to see if I could break 5. I went to the McKinley Tech track, warmed-up, and then set my sights on a fast mile. There were two runners who agreed to time me. There was no taper, no other runners to push me, and a mud patch in lane 1 right around 300 meters, I ran 5:17. I don't know my splits as it seemed I was on pace to break 5 but the laps that the timers announced were inaccurate apparently. I'm okay with this effort even though it is slower than my PR for the distance. It was hot and humid - no excuses - but it was a solid result given the disappointment of the one mile race. I would like to try again, either on a flat one mile stretch or another track, but I won't have the chance and it is time to begin focusing on marathon training for New York City. Maybe next year Shawn and I will achieve our goal.

Stroller no death knell to fast times for D.C. dad

Posted on RunWashington by Charlie Ban  August 1, 2018 at 11:03 am0 Comments

Kenny Ames with son, Miles. Photo: Courtesy of Ames

The College Park 5k didn’t feel like any race I had run before. Sure there were cones, a course, other runners and a starting line, but right behind that starting line, my son Miles was sitting in our running stroller.

It wasn’t that long ago that Saturday mornings meant an early wake up for long runs with my club, followed by brunch, a nap, then hitting the bars at night. Now, I ‘m up just as early but it is to turn on Elmo and Sesame Street for Miles, while my wife and I get a little more sleep. Then we hit the road for a run, me pushing him.

For years, running was the center of my world, the activity by which all others were planned. But now there is a new balance in my life as a father to a toddler. I still need my daily run, my “me time.” At 41, I still have some PRs left in me, but the trick is carving out time for training that doesn’t include me using half a day each weekend. These last two years have challenged my creativity, deal-making, and compromising skills. Stroller racing is one of these compromises.

In a running career that has spanned 43 marathons in 27 different states and scores of races of shorter distances, it had come to this: my first stroller race, a low-key 5K that I only decided to run a few days earlier. If it went well, I would sign up for the Capitol Hill Classic 10K. What made the College Park 5K appealing was its separate stroller division and a 30-second head start on the untethered runners.

On race morning, Miles woke up at his normal time, right around 6 a.m. I had packed his bag with a spare outfit, made sure there were plenty of diapers, a sippy cup, some crackers, sunscreen and a hat to protect the fair skin of my redheaded child and a few toys. At the start line, my entire running career flashed through my mind as I remembered:

• My first marathon, the 2004 Marine Corps, and how I was fortunate to even finish on such little training.
• Countless long runs starting at Iwo Jima on Saturday mornings.
• My trip to Pocatello, Idaho, where I finally qualified for Boston after seven years and 16 marathons
• My first Boston Marathon –  nearly 90 degrees
• My first sub-3 marathon in Houston 
• The long run I took all by myself along the Capital Crescent Trail, wondering all the while about my wife’s pregnancy test
• The birth of my son and what that would mean for my training and racing going forward

I couldn’t throw up my hands and not find the time to run. I believe that you make time for the things that are important, no exceptions. To me, family, work and running are my constants. It would just take planning.

I’ve had to give up parts of my training regimen I enjoyed: Saturday long runs with the D.C. Road Runners, early morning weekday workouts, but I’ve found that I am still able to log 80-90 miles a week pushing Miles to his daycare in the stroller and then running to work in Bethesda from home in Brookland. On the weekends, I can get out for 90-120 minutes during his nap.

It hasn’t affected my speed. In March at the Rock ‘n’ Roll DC. .Marathon, I led a group of three friends, all parents. I broke 3:00 for the second time, surprising even my wife. It was extremely gratifying to run such a steady race at even pace.

In College Park, two guys with strollers ran out ahead and I settled into third. Soon, I caught up to one of the strollers and passed him. The rest of the race, I ran steady, but mostly alone. I placed second in the stroller division and 7th out of 101 overall. And, Miles had a great time, even yelling “yay” as we finished.

I felt torn – I enjoyed the race with Miles but also wanted to see how much speed I still have left, now that I am in my 40s. How much longer will it last before my eventual decline?

I decided to run the Capitol Hill Classic where the stroller racers start behind all of the runners. I couldn’t recall ever being so far back at a race other than Boston or New York Marathon. The first mile was slow. I was very cautious not to run over anyone. The second mile, we were dodging quite a few runners. We would surge when we saw an opening then slow if our path was blocked or go to the side of the road to find a lane. I heard quite a few comments of encouragement or amazement that we were passing so many runners. The spectators were great and pointing out that I was a dad running with a stroller.

Before the race, we practiced saying “beep beep.” I thought it was cute for Miles to say as we passed people to politely let them know. One guy said as I was passing him that I was a hero to Miles. I am guessing that between the crowded start, the dodging, and the added weight of a diaper bag, it slowed me at least a minute a mile. We finished in 45:15, 93rd place out of 1,897 runners. I think I was the first stroller to finish. I’ll claim first (unofficially).

While I ran 7 minutes slower than my PR for the 10K, it was still quite rewarding. I didn’t feel any pressure to set a personal best or push myself. I only wanted to finish ahead of all the other strollers – that competitive spirit is still alive and well.

Going forward, I look forward to more chances to race without my son, to test my limits again as a runner. But there will be more stroller races too. Given the time constraints of parenthood, I will only be able to get the time to run them if I bring Miles. And that’s ok. I expect that years from now a personal or age group record won’t mean as much to me as the miles I raced with Miles.

Kenny and Miles Ames at the College Park 5k

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).