Not a PR, but back in business with a 3:20:41! Once I break 3:20 I'll be done with marathoning.

 

No PR at the 2024 Columbus Marathon, but am just happy to be back to my 2021 fitness level and complete my 5th marathon!

Background

Ran in HS from 1998 to 2002, then quit in college after ROTC instructor told me running was going to blow my knees out in 2004. Went back to walking 1-2 miles a day until May 2017, when I was told to start running to lose weight. First half in 1:45:06 in October, 70’F at start of the Cbus Marathon. Have done multiple 5ks, 10ks, 1/2s and several marathons. Last week’s was my 5^th full and it was my favorite, Columbus.

Training

After a long layoff after last year’s Cbus Marathon (3:25:24) I started training January 15. Was barely able to run 4 miles in 43 minutes and had to stop once. Within a month I finally was able to do 5 miles in 48 minutes. Built up from 22-36 mpw for the first few months of the block. I even made it up to 50 twice in a row, but backed off due to stress fracture concerns. Was training for the Cap City Half and took it easy on the taper. Was ok with jogging it to keep my base. Went out slow and somehow brought home a 1:38:33, far beyond my expectations, in a yellow-flag race that was hot by the end. I reverse-tapered my way back up to 40 mpw, now knowing that I avoided the SFX.

My next target was the AEP Cbus 10k. I ran that one progressively, like Cap City, in 43:58. My goal was to break 45 and I went out conservative, with a 7:25 first mile, tapering down to a 6:38 final mile and 7:05 average. Once again, I reverse tapered and made it back to 40-43 mpw. Did a 5k on the 4^th of July as a fitness check and ran 20:01, far better than my rough guesstimate of 21:30! I was very pleased with that result even though I didn’t break 20. Started to build to 45-52 mpw through mid- to late-July. Took a week off (two half-weeks) due to being in South Carolina for five days, and used that as my cutback. Made it to 56 mpw by the end of the block, about three weeks out from race day. Did one 20-miler, one 21-miler and multiple 16-18 milers, but was fit enough to run 6-7 the following day, in essence, “Hansonizing” the back end of the weekends (my words) to be strong and know I’d complete the distance. Taper went down from 56-50-40-30-10. I should have run more but my last big 8-mile workout was about 10 days out and the last 10 days were just about staying healthy.

Was battling PF and a weak glute all season long and tried to do calf raises, squats, lunges and other things to compensate. Did my training in Brooks Ghosts and Hoka Arahi throughout, switching them as needed the first few months, but settling on my Ghosts by mid-July and using them through the end of the training cycle.

Nutrition and fueling was my standard regime of Gu and Honey Stingers (1 every 4-6 miles on my long runs), water, Gatorade, and I added SaltStick chews. This year, those saved me in the race.

On top of my training, I also do Irish Dance and practiced an hour a week on top of my 6-8 hours of running.

Pre-Race

The day before the race I had a charley horse at 6:40 a.m. and I had to work on it the entire day. I wasn’t sure if I was going to run, so my goal was to just complete it and have fun. My PR is 3:20:01 and I really wanted to break it but I wasn’t even sure if it was going to happen. I was just happy that by the next morning it had mostly gone away, thanks to more hydration and SlowMg magnesium tablets. Had a bagel with peanut butter, an egg, and fruit the morning of the race. Made it downtown, parked with plenty of time, made it to the corral and used the restroom. Did a proper active warmup (unlike in 2023). Weather was perfect, 43’F, cold and sunny. No wind, unlike last year. My goal was to go out with the 8:00 pacer (3:30 full) early on, as the first two miles are uphill and then re-evaluate.

Race

The anthem plays, AC/DC’s Thunderstruck blares, fireworks explode and the gun goes off, starting Bruce’s Born To Run. This particular race does it the same way each year, and it’s a spectacle, almost like being at the Olympics. For most, this is as close as it gets.

Went off the first two miles EZ and came through just under 16. I then locked in by feel. Gels every four miles, Gatorade at every station, water at every station. I learned from my prior races to fuel early and often and I think that is why I had my strongest finish of all my marathons.

Came through the 10-mile mark in 76:56, and felt strong in German Village. Made my way up High Street and the Angel Mile, a sneaky tough uphill that seems to go forever. Hit the ½ at 1:40:10 and felt great. The watch showed 6:47/6:38 for miles 13 and 14 but I was going through buildings and skyscrapers and had not upped my effort. I just kept going by feel during the entire race, taking water and Gatorade and saving myself until Mile 20. Got a welcome gel at 16 near OSU’s campus. Made it to 18-19 and swung by the med tent, grabbing an Advil packet from them on the run. I briefly stopped my watch but then about two minutes later I restarted it. Thankfully Garmin noted it was still a 7:45 mile and not 9:27 (like Strava). Hit 20 in 2:33:46, or 1:16:50 for the second half. It was going to be close! I started to get tight and crampy but a pickle (!) at Mile 21 saved me. I munched on it and that kept me going. The Advil kicked in and I saw my friends on Grandview Ave near Mile 22. It was downhill from there, as I was able to maintain my speed to the end. Splits were from 7:25-7:26 until the final mile, which was brutal. My left hamstring and calf was extremely tight but I kept going. Results would later show I picked off 71 runners while only being passed by 3. That last mile was 7:40 and the last 0.2 kick was in 7:28 pace. I came through in 3:20:41. While it was not a PR, I was very happy with it. I cramped and had to go to the med tent. It was yellow-flag weather and then I was fine after a few minutes, thanks to a banana, Gatorade and water. I was slightly disappointed at first, as it would have been nice to PR but I realize I need to work on several things to get under 3:20. Honestly, I was happy to complete it at this point! My second 13.1 was paced in 1:40:31. So 1:40:10/1:40:31 is as close as you can get—I had NOTHING left at the end.

Post-Race

Grateful to be back in 2021 shape. That year, I ran 3:20:01. Sloppy pacing (first mile was 6:56) and no pacers due to COVID rules. Went out in 1:33:45 and died in 1:46:16. I vowed never to make that mistake again. A few months later I did Warm-Up Columbus in 5’F weather and DNFed at mile 23 due to only taking three gels and wearing tight Saucony Rides. Was on pace for a 3:25. Then I got hit by a car, but limped to a 4:03:05 that fall before a 3:25:24 a year later. At least with that one I ran 1:42:50/1:42:54. I finally learned how to pace a good marathon, and it would have been faster without a three-minute bathroom stop at mile 3!

I am learning I need to do several things:

• More weight training to strengthen my glutes, hams, calves and quads (body weight-bearing or with free weights).
• Need more mileage and more 20-milers.
• Get faster at the shorter distances, like 5k, 10k and 13.1. I don’t care about BQing like I used to, due to cost, but I’ll be happy if I can break 3:20 and be done with marathoning for now. I am realizing that getting faster at shorter distances will help me with longer races. 

Grateful for another good marathon cycle and not getting hurt. I have realized it is a gift to be able to run and train for marathons!