The White Line Podcast

If you want to hear about my recent training cycle and upcoming running plans for 2019, check out episode 12 on the White Line Podcast hosted by Max Cook.

www.thewhitelinepodcast.com

I have the Houston Marathon coming up on January 20th where I will be trying to qualify for the 2020 Boston Marathon.  In order to qualify, I have to get under 3:35.

I will be posting a race recap after the race.

Reposting "My Road to a Boston Qualifier" at the 2014 Grandmas Marathon

This is my RACE RECAP that I originally posted on June 23, 2014 after qualifying for the Boston Marathon with a 3:26:21 PR at Grandmas Marathon on June 21, 2014.

My road to a Boston Qualifier -

This past weekend was very exciting when I was able to go to Grandma’s Marathon in Duluth, Minnesota, and come home with a Boston Qualifier.

15 months ago I didn’t even know what BQ stood for. 

As many of you know, I took up running in March of 2013 and started being coached by Scott Wietecha at the beginning of June last year.  The initial goal was to train me for my first marathon, the Twin Cities marathon, in October of 2013.  My target was to be able to run a sub-4 hour marathon, which was an aggressive goal when you consider I had just ran my first half marathon in 2:22:57.  I needed to be able to go from a 10:55 half marathon pace to a 9:09 marathon pace in less than 6 months.  With a lot of good training in the heat last summer, I was able to finish the Twin Cities marathon in 3:59:33.

After that first marathon, the thought of being able to qualify for Boston still seemed years away.  Maybe with some hard work, I might have a shot at it in January of 2015 at Houston.  If I couldn’t qualify for the 2016 Boston Marathon with a 3:30 time, then I would get 10 more minutes starting with the 2017 marathon.

10 weeks after the Twin Cities, I was able to knock off over 8 minutes off my marathon time with a 3:51:10 time at Rocket City.  But dropping another 22 minutes, still seemed like a long way off. 

After surviving the Goofy Challenge in January, I now had over 5 months until my next marathon (Grandma’s) and Scott was able to shift some of my training towards track and speed work. 

When I entered 2014, I had the following PR’s:

5K: 25:06

10K: 50:18

Half Marathon: 1:52:49

Marathon: 3:51:10

My body started responding positively to the track and speed workouts.  Coming into February, I had never run a mile under 7:30 pace.

I ran the Hill Yea! 5K on February 8^th and set a PR at 23:16 and had my first ever mile under 7:30.

3 weeks later, Scott paced me on a 5K at Hendersonville High School and I was now down to 21:33, with my first ever sub 7:00 pace run. 

The following week I ran the Tom King half marathon and hit a big PR with a 1:42:05 time, which was a PR by over 10 minutes.  When I fed that time in to the race prediction software, it came up with a marathon time of 3:33:37.  This was the first time that I thought I could actually consider going for a BQ at Grandma’s if I had really good weather.

I continued to work on speed and improved on my 5K time with a 21:17 at the Middle Tennessee Shootout to win my age group.

In April I ran my first 10K of the year at Purity on April 12^th and had over a 5 minute PR with a time of 45:04.  The next week I went to Louisville and knocked off another 3 minutes off my Tom King PR with a 1:38:46 time at the Derby Half.

When I put the BQ time of 3:30 into the race prediction software, I had now beat the 5K, 10K, and half marathon times that the chart was showing for my BQ pace.

I would spend the next two months doing a lot of training at the 7:55-8:00 pace.  This was the BQ pace that my legs would run over and over.  Several long runs would end with 8-10 miles at this pace. 

But there still was the factor of the weather.  It’s amazing how many times the weather forecast changes in the couple weeks leading up to a race.  And the different weather sites can vary quite a bit as well.  Early forecasts had the lows in the 60’s, then upper 40’s, then back to the 50’s.

I left Thursday morning for Minneapolis where I had a rental car to drive to Duluth.  They had to re-route the plane around several storms and at one point they announced they may have to land in Sioux Falls, SD, if the storms didn’t clear in Minneapolis.  No doubt that sent some worries into my mind.  That could mean several hours of delays.  Luckily, all of a sudden they said the storms had cleared and we were given a landing slot.  It was still 2 hours, 45 minutes in the air form Nashville to Minneapolis.

A big sigh of relief as we landed.  They gave us a rental car with Massachusetts plate.  Was that a sign for Boston?

We were able to get up to Duluth and checked in by 2:30 PM.  It was amazing how cold the air felt.  I couldn’t believe somewhere in the continental US could be this cool in the second half of June.  I went out for a 5 mile run around 3:30 in the afternoon. I ran along the Duluth shoreline and it was nice and cool.

Thursday night I went to bed at 8:30 PM and slept 11 hours, before heading out for an easy 3 mile run.  I know it can be troublesome to sleep the night before a marathon, so I made the sure I got the extra sleep on Thursday. 

On Friday, I started the day with some French Toast, had deep dish pizza for lunch, and had the spaghetti dinner at the expo on Friday.  I had to get some carbos in.  I hydrated well with some bottles of Powerade during the day.  I decided to take a Benadryl on Friday night and was in bed by 9 PM.  Surprisingly, I had a really good night of sleep. 

Saturday, I woke up at 4:45 AM and felt really good.  I had 2 Clif bars and a banana for a total of 600 calories.  I ate two granola bars before falling asleep to give me an additional 200 calories.  I needed to ensure the fuel tank was full to carry me through the marathon.  I strapped on my fuel belt that I bought at the expo that had 5 GU’s attached to give me another 500 calories for the race.

I went downstairs at the Holiday Inn at 5:30 AM to get ready for the 5:45 AM bus to the start line, for the 7:45 race time.  I really nice bus showed up and several of us went to that bus, but we discovered that bus was for the “elites” and we were shown the city buses for us non-elites.

It was pretty cool outside, around 50, but it was raining a little in Duluth.  It was around a 25 mile bus ride to Two Harbors where the race was to start.  Having overdressed for so many runs this past winter, I finally was going to run with just a shirt and singlet and a pair of thin gloves to keep my hands warm.  I wore my gear check clothes (sweat pants/sweat shirt) on the bus so I would be warm when I reached Two Harbors.

When the bus arrived at the starting point, it actually felt really nice out.  The rain had stopped, the winds had died down, maybe some patches of fog.

I waited until about 30 minutes before race time to take the sweats/sweatshirt and then I handed in my gear bag.  Remembering how nice that garbage bag kept me warm before the Disney marathon, I had brought a garbage bag from home and kept that on until it was close to race time.

I went into the corral and went to line up at the 3:25 pace area.  I figured this would be a good pace area to start so I wouldn’t have to pass as many slow runners.  I took my first GU around 15 minutes before the start, as planned.

The race started about 5 minutes late, but finally I was off and running.  For the first half of the race, I knew to stay close to the 8:00 pace, at least within 5 seconds either side.

I would change the GPS watch so it would be on my lap pace.  I would adjust my pace to make sure I was staying somewhere near 8:00, preferably just under. 

I hit the first mile at 7:56.  I was in the range I needed to be.  At the start of the second mile, all of a sudden my shins were sore, both of them.  I’ve had this happen before on the cold runs where you aren’t properly warmed up and going straight to a fast pace.  I knew to just push on and forget about them.  I knew it would go away in a mile or two and by midway through the 3^rd mile, the shins were fine.

I had anticipated the first split was at the 10K mark and I wanted to make sure I didn’t get too far under 8:00 that early on, so I was making sure I wasn’t dipping much below 8:00, and right at 8:00 or so was fine.  I was also making sure I took a GU nearing the 5 mile mark. My plan was GU at 5, 10, 15, 20 miles.

I finally hit the 10K mark at 49:24 and I was pleased with that.

With the GPS on the lap pace, I was taking each mile one at a time.  Each mile was just as important as the other miles.  I had to stay focused and on pace.  I was concentrating on my breathing and taking nice strides, and keeping good running posture.  The runners were pretty well spread out by now so I was able to take good tangents.  When I saw slight curves ahead, I tried to get the best tangent to the curve.

I was also making sure I didn’t lose any pace going through the water stops.  I would notice people running slightly ahead of me would all of a sudden be behind me after the water stop.  I may have splashed a few cups of water on the volunteers in my attempt to grab them without losing pace, but you have to do what you have to do.  I felt I didn’t lose any time on the water stops.  I would grab a cup about every 2 miles and drink just a small part of it and keep moving.

I wanted to make a mental note of my time when I was approaching the 13.1 mile split.  I looked down and it showed 1:44:10 (officially was 1:44:12).  With the same pace in the second half, that would equate to 3:28:20.  So I was still right on target for a BQ.

After the halfway point, I started pacing more towards 7:55 rather than 7:55-8:00ish.  It was still feeling pretty cool outside, so temperatures warming were not a factor at this point.

At around the 19 mile mark, all of a sudden I felt that first feeling in my stomach that I might get when I’m starting to be tired or feel a bit sick.  But I had to push on. I only had 1 GU and wanted to wait for mile 20 to be finished.

I took the GU at mile 20 and all of a sudden I felt re-energized.  Wasn’t sure if it was the GU or the fact that the first 20 miles are out of the way and now I have the toughest 10K left in a marathon and I was also now getting to the section where there were more fans cheering, which helps.

I had watched the preview online of the course and was anticipating lemon drop hill on mile 22.  When I finally was approaching it, I sped up to attack it. I didn’t want to lose any pace on the hill.  It wasn’t terribly steep, but if you keep the same effort, you would lose some pace.

When I got to the top of that hill, I kept the same effort that I used to get up the hill.  Now I was running around a 7:40 pace in miles 23 and 24.  Even though I knew I had the BQ at this time, I was remembering the last words of advice that Scott gave me.  He said if you get to the point you are certain you have the BQ, don’t enjoy the moment and press on, every second counts. 

The adrenaline starting lower the pace more on miles 25 & 26, which were around 7:20.  It was nice to see my wife cheering me on with about ¾ miles to go.  I just kept pushing, keep breathing, do not stop to enjoy any of this and I was able to give a good sub 7:00 pace that final .2 miles to the finish line for a 3:26:21 finish.

I almost always get sick after races, including half marathons, but I was feeling good.  Not even close to feeling sick.  All I could say out loud is that “I’m going to Boston!”.

I took a rest day on Sunday to end a 121 consecutive day run streak that included 1021.8 miles (8.4/day).

Until the next marathon.

Alan Watts

Remaining Races 2018

This is my scheduled races for the remainder of 2018.

The goal is for a BQ at Rocket City Marathon in December.

2018

June 30 - White House Independence 5K, White House, TN.
July 4 - Striders Firecracker 5000, Nashville, TN.
July 15 - Napa to Sonoma Half Marathon, Napa, CA.
July 28 - Goodlettsville 4-Miler, Goodlettsville, TN.
September 3 - Franklin Classic 10K & 5K, Franklin, TN.
September 22 - Hendersonville Half Marathon, Hendersonville, TN.

October 7 - Twin Cities Marathon, MN.
October 27 - Races 13.1, Nashville, TN.
November 3 - Team Nashville 10 Miler, Goodlettsville, TN.
December 8 - Rocket City Marathon, Huntsville, AL.

March 5 - March 11 Training

Monday: 4 miles (9:02), 6 miles (9:01).  First run at lunch time from the library. Nice and easy.  Surprisingly, I really don't feel any soreness/fatigue from the hard running this past weekend.  The second run was the Monday night Brixx run.
Tuesday: 8 miles (9:09).  Easy miles with 8x30s pickups.  The wind was very strong out there today.  The first 4 miles mainly into the wind averaged 9:18, while the last 4 miles with the wind averaged 9:01.  My left hip flexor started bothering me the last mile.
Wednesday: 2 miles (9:14), 6.86 miles (8:45), 1 mile (9:31).  2 mile warmup followed by 20 x 1:00 on/off, 20 x 0:30 on/off, 1 mile cooldown.  That was a tough workout.  The fast 30 minutes of intervals averaged 7:24.  I felt pretty good out there today.
Thursday: 10 miles (9:00).  40 degrees didn't feel too bad out there, luckily it wasn't too windy.  Probably ran a little faster than I should have, but it was feeling good.
Friday: 3 miles (9:08), 1.2 miles (6:54), 3 miles (9:11).  3 mile warmup on the Station Camp Greenway followed by 4 x Bison Way downhill repeats.  I just walked back to the top and ran the downhill sections with the GPS on.  3 mile cooldown.
Saturday: 5 miles (9:21).  Easy treadmill run watching golf on NBC.
Sunday: 17 miles (8:48), 3 miles (9:40).  Started at Shelby Bottoms with a 4 mile warmup, 6 miles at sub 8:40, 1 mile easy, 6 miles sub 8:30.  It was tough, but I was able to hit the desired paces.  It was on and off rain the entire run.  Went home for the cooldown watching Tiger Woods get second place.

Total Miles: 70.3 miles.  First 70 mile week of 2018.

February 26 - March 4 Training

I didn't post the past few weeks and was battling motivation to get back on the right track.

I feel I finally am back on track and can get excited about the upcoming training.

Monday: 3 miles (10:16).  Slow recovery miles after yesterday's 20 mile run.
Tuesday: 2 miles (9:18), 5.23 miles (8:37), 1 mile (8:38).  2 mile warm-up followed by 6 x (5:00 on + 2:30 off).  The 6 fast interval paces were 8:29, 8:20, 8:12, 8:04, 8:04, 7:35.  I kept getting faster the further I got into the run.  Good workout.  The cooldown was a bit fast at 8:38, but I was feeling really good today.
Wednesday: 7 miles (9:54).  Went for a slow recovery run after yesterday's workout.
Thursday: 6 miles (9:04).  Easy miles with 30 second pickups on each mile.
Friday: 3 miles (9:14).  Very short, easy run before tomorrow's race.
Saturday: 1 mile (9:26), 13.18 miles (8:26).  1 mile warm-up followed by the Tom King Half Marathon where I finished in 1:51:04. 4th place out of 20 in the 55-59 age group.  I could feel myself wanting to go into struggle mode halfway through mile 10, but I fought to keep running sub 8:40 and was able to get back on track with mile 13 being the fastest at 8:07.  Negative split by about 1 minute.  Finally I was able to overcome the mental struggles I've had on recent longer races.
Sunday: 8 miles (8:43).  I was running easy on the first half, but when I was nearing the turnaround at Shelby Bottoms, I just felt like getting stronger and this turned into an 8 mile progression: 9:23, 9:18, 9:02, 8:56, 8:41, 8:28, 8:11, 7:43.  That felt great!

Total Miles: 49.5 miles.  A low volume week due to the Tom King Half Marathon.  But I felt this was the week where my training finally got on the right track.  I won't quite be ready to BQ at the Carmel, Indiana, marathon on March 31st.  But I feel I can put in a solid run with a goal of sub 3:48.

January 22 - January 28 Training

Monday: 10.5 miles (8:51). 3 mile warm-up, 3 x (2 @ 8:15 + 1/2 @ easy).
Tuesday: 3 miles (9:40).  Wasn't feeling good today, so just ran 3 miles.
Wednesday: 6 miles (9:40). 4 miles (9:30).  Easy treadmill running with some pickups on the seonc run at 7.7 mph (7:47).
Thursday: 9.95 miles (8:55). 3 mile warmup followed by 15 x (2:00 on + 2:00 off).  Ran speeds of 7.8, 7.9, and 8.0 mph for the on intervals.
Friday: 5 miles (9:40), 3 miles (9:40).  Two easy treadmill runs.
Saturday: 4 miles (9:40), 3 miles (9:40).  More easy treadmill runs.
Sunday: 18 miles (9:40).  Slow paced long run on the treadmill.  I should get back outdoors next week.

Total Miles: 66.4 miles.  Biggest week since November, so it's a start.

January 15 - January 21 Training

Monday: 2 miles (9:31).  After the incredible Vikings touchdown on the final play, celebrated a bit too much and only ran a couple miles on the treadmill before traveling back to Nashville.
Tuesday: 5 miles (9:31), 3 miles (9:31).  Snow on the ground, so I ran two runs on the treadmill.
Wednesday: 3 miles (9:37), 6.36 miles (8:40), 1 mile (10:00).  3 mile warmup, 6 x (6:00 @ sub 8:00 + 3:00 @ easy), 1 mile cooldown.  Treadmill run due to the sow.
Thursday: 6 miles (9:31).
Friday: 9 miles (8:42).  Nice progression run.  Finally outside after some snow melted.
Saturday: 4 miles (10:07), 3 miles (9:38).
Sunday: 3 miles (9:31), 2 miles (8:26).  Was supposed to be 18 miles, but my mind was too much on the Vikings football game for tonight, that I simply wasn't focused to run.

Total Miles: 47.4 miles.  Not good, struggling to get back into the routine.