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SRRC Race Reports
Marine Corps Marathon: Arlington, VA—October 30, 2005
by Scott Johnson
Pre Race
This was to be my third Marine Corps Marathon and as such I decided to actually train like a runner. What does this mean? Well, the past two years I focused merely on mileage at an aerobic pace and thus ran the marathon at an aerobic pace. My previous times are 2003 – 4:20 and 2004 4:01. After a brief recovery from Ironman Lake Placid I returned to training. I must say that without the bike and swim training this really was quite an easy race to train for, at least from a time management point of view.
I enlisted the services of Coach Al (www.pursuit-fitness.com ) to guide me through this specific build and together we set a goal of 3:30. Coach and I knew this would be a tall order given the relatively short time frame with which to work. Prior to the season I established 3:45 as my goal but I am always up for a challenge and decided to go for it. For those unaware there actually is a difference in how one approaches run training for a stand alone marathon vice an Ironman. Thanks Coach for your guidance and education.
As the build progressed, I wrestled with some stale mental weeks. I suspect his was directly related to the tremendous focus I applied for the eight months leading into lake Placid. The area impacted most by the staleness was my diet. I rarely maintained my usual in season training diet…Such is life, lesson learned.
Two weeks prior to the marathon all systems were go and I was nailing all of my runs when in the blink of en eye soreness in my leg turned to run preventing pain. Time for damage control. I stopped running and returned to the pool and my bike completing circuits of cardio training and non-impact functional strength drills to retain my sanity, blood volume and cardio fitness. A deep tissue massage from Gary at For Health and Balance (www.forhealthandbalance.com ) and regular use of ice and heat found me pain free by race morning. I actually met Gary’s wife Tiffany, also a massage therapist, as I pulled up lame on a 10 mile run on the W&OD trail exactly two weeks out from the race. Serendipity?
Race Day
The Marine Corps Marathon is called “the People’s Race” for a reason. 30,000 people toed the line. I was in the first wave of 12,000. Knowing it would be crowded and realizing I am rather inexperienced when it comes to marathons, I decided to capitalize on “Marathon Man” Phil Holt’s experience. After better than 30 marathons and numerous Ultra-Marathons, I figured Phil may know a trick or two. We set out a plan to capitalize on the down hills in the first 10 miles to recoup what we would loose to the hills and crowd. Thus, we set out on our game of “Follow the Leader Tag” and executed the plan perfectly.
This course is a bit insidious as every true hill is within the first 8 miles. However, I believe there is a price to be paid later in the race on a few false flats (14th ST Bridge, Rte 27 by the Pentagon and then the finishing hill) for what appears to be “free speed” early. Note to self: In a marathon there is no such thing as free speed!
Phil and I ran an average of 7:45 pace for miles 3-11. The first 2 miles were in the 9:30 range related to the masses. Once we got onto the National Mall the phenomenal crowds carried us for a while. It was at miles 11.5 and 13 that we got a surge of adrenaline form Mr. Incredible. Actually, Carol and the kids were using a giant Mr. Incredible balloon as a marker for me. I will never forget the sound of Graham telling me he loved me as I slowed for my high fives and kisses! Thanks guys!
Knowing my gut has a tendency to shut down after sustained periods of exertion at or above my upper steady / moderate hard range, I consumed one to two cups water at every aid station and hit my flask of Hammer Gel at every other aid station focusing on nutrition much early than the past years. This continued until roughly mile 16. As I rounded the Tidal Basin and head for Haynes Point, I hit my last sip of gel for a while. Additionally, it is here that I lost the exquisite pacing of Phil. Thanks Bud for getting me this far on or maybe just ahead of plan.
By the time I entered Haynes Point (miles 17-20) I felt a layer fall away. This stretch has little to no crowd support, a bit of wind, and no water stop that I was planning on. Well, by the time I hit mile 20 and the start of the 14th St Bridge, another layer was coming off. I ran the bridge solidly. From mile 22 (end of bridge) to mile 24 (leaving Crystal City) layers of the onion were flying off! Thus, I consumed water where and when I could, switched to the almighty Gummy Bears and fought the 900 lb gorilla that was jumping on my back.
From here to the finish line was an internal battle where every ounce of mental toughness was required to keep on running. I was committed to run this leg of the marathon vice succumb to walking as the previous two years. All of the imagery and anger I could muster carried me to the base of Mt. Everest. OK, so the last two tenths of a mile are not up Mt. Everest they only feel that way! It is here that I heard Graham’s little voice saying “I love you, Dad.” This sound propelled my up the last hill in such a manner that I crossed the line ahead of my pre-season goal in 3:44:05.
Post Race
Coke or Pepsi. That is all I wanted. I now have scientific proof that Coke is what my body responds to best after a race. How do I know this? Well, race organizers felt it was not a priority to have it this year at the finish line and I suffered like a polar bear in the Sahara!
Thoughts a Week Out
• There is always a price to be paid for solid results but knowing I left
everything on the race course (as evidenced by my difficulty descending
stairs and altered gait 3 days later) is priceless!
• Thanks to my family for believing in me, supporting me, and attending the
race
• Thanks Phil for the company, strategy, and solid pacing.
• Thanks Al for the training guidance – As we say, Onward and Upward! Next
time out we will add a few more weeks to the training plan and start turning
the horses towards the magical 3:15 before age 40!
• This was a solid race. Although I missed the 3:30 mark, I am happy with a
PR by 17 mins, especially in light of pre-race injury!
• The massage Tuesday night after the race was a key to recovery or at least
to returning to a normal gait…
Lessons Learned
• Hydration and
Nutrition worked well
• Need to build more strength in order to prevent my large positive split.
(nearly 15mins)
• Strength will come with focused training and miles.
• I can and will become a solid marathoner!
Splits:
9:28, 16:54 (2&3), 7:23, 7:47, 7:44, 7:48, 7:55, 7:50, 7:41, 7:47, 8:00, 8:18, 7:55, 8:35, 8:15, 8:18, 8:31, 8:29, 8:54, 8:48, 9:08, 9:37, 10:04, 10:01, 10:24, 2;20
October 2005
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