Sunday, December 12, 2010

Rehoboth Marathon December 11, 2010

My 11th marathon. Surprisingly scenic and varied course for the third running of the Rehoboth Beach Seashore Marathonin Delaware, and good running weather this year (35-45*F, no wind). Early start by the beachfront pavilion in the center of Rehoboth, Delaware began our day. Training buddy Dave rode along and brought his bike to act as on-course support for my first marathon in four years.

Pre-race meals (that worked well!): Dinner - Chinese dumplings, crab rangoon, egg foo yung, with lots of sodium. Breakfast - Greek yogurt, honey, cooked brown rice.

Race day weather: Great for running, 35*F at 7AM start by the beach, up to 48*F, almost zero wind. Very cold for Dave on the bike, though!

The course went through a small beachfront park and burned off about 5 miles through town, then headed out to a long lollipop out-and back. About 3 miles on a cinder trail that was superb, then through Lewes and past the Cape May Ferry to the halfway point. Then a 5-mile loop in Cape Henlopen Park, out at mile 18, then back towards the start.

On course: Kept fluid/gel intake very low, just a half Dixie cup of water or Gatorade at each stop and half a gel now and then. Only got stomach cramps when I chugged some Gatorade late in the course after I felt quite thirsty. Dave got me a cup of coffee with milk and sugar that was PERFECTAMUNDO. I think I was a bit dehydated at the end, that may not work so well in hotter temperatures but was fine in cold weather.

Tried to pace myself by keeping the heart rate under about 165 for the first half (~2:57) but then it was pushing up toward 170 before I slowed it down in Cape Henlopen Park. Three portapotty breaks are shown by the big dips in the graph, as well as 2 or 3 smaller dips for sock adjustment/shoe retying. I'm still doing some weird torquing thing with my right leg when I'm tired which twists my sock and makes my vastus lateralis vastly sore. I had a couple brief calf cramps toward the end when I took an odd step, for which I took one Endurolyte, but that was all (which may have helped my stomach too).

Overall heart rate ended up at 164 average, which I think shows a pretty strong race effort in high Zone 4 for me (about 88% of MaxHR). I just wish I could get a faster pace out of that effort level, but it is what it is.

The last 10k was TOUGH. Dave was good about not heckling me too much when I told him this was all I could do. I don't know if I would have gotten through it without his help!

I had signs of osteoarthritis in my knees in 2002 when I had a bone scan and I think 8 more years of aging have not done them any good. I was wearing knee straps but I was still getting daggers in my knees at every shuffling 15 min/mile step. I jogged as much as I could but broke down into walking numerous times, but convinced myself that it didn't hurt any less and resumed shuffling again. I'm going to purchase some OTC neoprene knee wraps and test them out in training in advance of Goofy in 4 weeks.

One other small change, I wore an iPod shuffle to a race for the first time and listened to music for about 1/4 of the course, otherwise left it off. That helped my motivation at times (especially toward the end when the course was becoming empty) and didn't seem to affect my tempo other than helping to maintain it a little more consistently - I just have to get a more inspirational/upbeat music lineup for races.

Times are not posted yet but I crossed the finish line in 6:29:26 watch time, slightly slower than my average of my first 10 marathons (6:22:11). Chalk it up to a long training day!

Even though the aid stations were becoming abandoned in the last 8 miles (well ahead of the 7-hour cutoff pace), they were still well-stocked. The course was excellent, scenic, flat (a few very small rollers at Cape Henlopen Park), about 1/2 off-street with 5-6 miles on a well-groomed cinder trail. I'd definitely do the half marathon here another time (that included most of the nice cinder trail stretch).

Recovery: My knees hurt a LOT all day after the race and had some soft tissue swelling the next day, very painful bending my right knee. Definitely not optimal.

Summary: A finish is always better than a DNF. Lessons have been learned, body has been tested, 26.2 training miles are in the Bank of Marathon. Goofy Challenge is 4 weeks away.

606/619 overall NANCY TOBY F50-54 6:28:59 AG: 20/20 WOMEN: 198/207

PS: Great to have Dave on the course - thanks again! - and to see Michele briefly before and after. Always more fun with friends around!

Thursday, December 09, 2010

Goofy approacheth

Yes, I’m going back to Walt Disney World in 2011 for the Goofy Challenge once again with my friend Jeanne and training buddy Dave.

Half marathon January 8, 2011 bibs: Nancy: 30773 & Jeanne: 46138

Marathon January 9, 2011 bibs: Nancy: 14335 & jeanne: 16474

Runner tracker information should be posted on the Disney Marathon race website shortly before race day. I’d expect to be crossing the starting line mats at about 6:00 AM EST each day.

My only goal is to beat my 2006 times:

2006 Half marathon FINISH Chip Time: 3:14:35

2006 Marathon FINISH Chip time 6:37:49

2006 Total: 9:52:24

This Saturday is a training marathon in Rehoboth, Delaware. I’ll be happy with a strong finish, as opposed to the debacle of the Philadelphia Marathon-turned-half a few weeks ago that I couldn’t even bring myself to write about!

Tuesday, November 30, 2010

Racing schedule

I was keeping my race schedule on Facebook for a while and neglected to keep it here. But then that service was de-linked to Facebook so now it’s in limbo. Copying it here for now:


2010-05-29 Chestertown Ten Miler 2:01:15

2010-06-20 Dawson's 10k (A/S) 1:15:20

2010-06-27 Chestertown Dragonfly Sprint Tri 2:01:56

2010-08-01 Dog Days 8k (A/S) 1:00:00

2010-08-29 Annapolis Ten Miler 2:09:30

2010-10-23 St. Michaels Sports Boosters 5k (3.2m) 32:10

2010-11-21 Philadelphia Half Marathon (#43) 3:08:35

2010-12-11 Rehoboth Marathon (#11), DE in 12 days

2011-01-08 Goofy Challenge Half Marathon @ WDW (#44HM?) in 40 days

2011-01-09 Goofy Challenge Marathon @ WDW (#11) in 41 days

2011-03-26 National (Half?) Marathon (#45), Washington DC in 117 days

Sunday, June 27, 2010

Chestertown Dragonfly Sprint Triathlon

Swim half mile: 19:44.50 (2:14/100 yards) (non-wetsuit)
T1: 3:57.65
Bike 17.1 miles: 58:52.55 (17.4 mph average)
T2: 1:58.80
Run 3.1 miles: 36:53.15 (11:53 min/mile pace)

Total: 2:01:26.65

2/2 Athenas (all ages)

Water temp was 84 degrees, ambient temp was 94 degrees, humidity was 47%.

So my transitions were pretty sluggish for a sprint, but my paces during each leg were about what I expected or better. Between the bike and run only one person passed me, and I passed a bunch on the bike.

That was indeed fun, glad to have a triathlon where I can sleep in my own bed and also be finished on course by 10:30AM! All through each leg I was thinking how nice it was to have the shorter distances!!

Definitely a nice race - lovely swim! - and one I'll do again!


Results are posted here.

I would have been 6th out of 9 in women 50-59 (I was 2nd out of 2 in the Athena division to a 32-year-old Athena), and 5th in the bike leg. 39th out of 49 women overall.

Back of the mid-pack - I'll take it, considering I had virtually zero swim or bike training since November! Now maybe I should start working on those sprint tri skills, eh?

Friday, June 04, 2010

Chestertown Ten Miler

Not sure why, but I've never done this race before. It was a nice discovery, realizing that it was a quick drive there on lovely country roads to the town. I drove up with Training Buddy Dave and parked at the local school, and picked up the shuttle for this lovely waterfront park. I heard there were about 800 runners in 2 races.

There was light rain at the start which dissipated about halfway through the run. The race itself was along small rural roads through the countryside - after the simultaneous 5k split off at their turnaround it was a lovely quiet run.

Clock crossing the finish line said about 2:02:30
Watch time 2:01:15
Official time 2:00:38

I enjoyed it enough that I signed up for an upcoming sprint triathlon and half marathon starting from the same park.

In other race planning news, I've started keeping a list of my upcoming races in my Facebook sidebar. A nice little feature to have there as a reminder of what I'm training for!

Wednesday, April 28, 2010

Goofy again

I just signed up for the 2011 edition of the Goofy Challenge to earn another set of these fine medals - the same back-to-back half marathon and marathon that I completed back in 2006.

I need those big challenging goals to keep me going in my training - but it has to be a goal that I look forward to as being FUN, not one that I dread!

Goofy is fun. And a challenge.

My personal challenge this time around: beat 9 hours for 39.3 miles. (My total last time was 9:52:24).

Not sure yet if I'll do the Dopey and also sign up for the 5k on Friday. We'll see how the travel plans shape up for it.

Anyone else?

Sunday, April 25, 2010

2010 Oxford Day 10k

Last year on a hot day: 1:05:15. This year at a similar effort on a lovely cool day: 1:08:23. 11:01 min/mile pace. I'm entering my final tragic decline, I fear. ;-)

12/16 in age group females 50-59 (75%)
122/154 overall (79%)

It's time to get back to some heavier-duty training. I note that last year's smaller number of races did not help my speed any!

Time to finally figure out my race calendar for the year! OK, I've got my sidebar caught up with completed races, at least. Here we go again!

Sunday, April 11, 2010

2010 Cherry Pit 10-miler

387 runners this year on a counter-clockwise course. I finished in the back:

373 Nancy Toby 52 23/24 F 2:01:08 12:07

On a clockwise course in 2007 I ran this race in 1:48:52. Getting 13 minutes slower over 10 miles is not the correct direction to be moving!

Sunday, March 07, 2010

RR: 2010 B&A Half Marathon

Half Marathon #41 done! (But who's counting?) I think this is my 5th or 6th run in this particular event.

Perfect weather and great swag (embroidered and silk-screened canvas luggage, attractive navy-blue LS tech shirt, nice medal) at the B&A marathon and half marathon today in Severna Park, Maryland.

My training buddy Dave and I had been signed up for the full marathon, but with the crazy record-beating snowy winter we had, neither of us got in enough mileage to survive a full marathon in good shape. Fortunately this race allows last-minute transfers to the half.

The race runs mostly on a fairly level, straight asphalted rail-trail with the exception of a mile or two on concrete roads at the hilly turnarounds. The weather was perfect - 40s, full sun, and no wind.

My course PR was set about 3 years ago when Dave and Chuck paced me and pushed me the whole way, with a 2:26:38 finish. This time Dave ran with me at much slower pace until about mile 10, which was very helpful in keeping my pace consistent and steady. Then he ran off to finish up a faster 25-minute final 5k. I still maintained the pace for another mile when *TWANG!* suddenly my 2nd toenail of my left foot ripped and consequently hurt like a mofo. I had to stop to retie my shoelaces so the toes wouldn't hit the end of the shoe, and walked a short ways, and said many cusswords.

Still, I managed to limp-jog a couple more miles even more slowly and make it to the finish line by 2:34:56 by my watch.

Well, 8 minutes off my course PR for 13.1 miles is certainly not super-speedy even by my standards, but I still handily beat my goal for today of a 12 min/mile pace. I don't think I lost as much fitness over the winter as I had feared, and I think I'm in reasonable shape to start the season again.

Here we go....

Whoops. I just found my old blog post where I ran this same course in 2:24, unpaced, in 2008. I've got some serious work to do. Or else I'm aging very quickly. Or that silly toenail slowed me down more than I thought. Oh well, it is what it is....

Saturday, February 20, 2010


Sent from my Verizon Wireless BlackBerry

Did Facebook kill the blog?

It seems to have killed this one! I'll still post occasional race reports when I race again (if the SNOW ever melts) and photos from time to time, but I seem to have ground to a slow halt on writing actual articles on this blog.

See you on Facebook!