It's been a slice, now get back to work!

A couple weeks have passed now since Rotterdam.

The first week was spent vacationing in Europe with Sarah. An awesome trip! We left Rotterdam the day after the marathon, and went to Amsterdam. Spent 24 hours there (24 hours too much!), then flew down to Rome for 5 days...

Rome is amazing. I love that city. Potentially one of the greatest city in the world... and we did it right. Stayed in a swanky hotel near the Spanish Steps. Walked the entire city. Saw as much of the history as possible. Sarah took something like 2,000 photos. Ate great food. Tons of pizza! Drank lots of cappuccinos, wine, and limoncello. Smoked some Cubans. Spent way too much $$ shopping. My only regret was I didn't eat enough gelato.

I ran once while in Rome. A great little run in the park, on top of Piazza del Popolo / Spanish Steps. The views were incredible from up there!

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Since Europe, I'm slowly getting back into it in Chicago. 35 miles last week, including a 15 mile run. Like all post-marathon runs, the first couple were laboring and full of soreness. I think I've finally kicked all that out of the system. Now I just need to improve upon my diet! (I've been eating like crap!)

From an injury perspective, I'm feeling decent. No major aches or pains at the moment. Although, my glutes and hamstrings seem extremely tight... Otherwise nothing other than your standard post-marathon lethargy, which is getting better. I've even broke out the Vibram Five Fingers a few times while going easy.

The next month will be all about trying to maintain my fitness. Upcoming target races are the Green Bay Half Marathon on May 15th, followed by the Soldier Field 10 on May 28th.

My goals are still up in the air, but a sub 1:15 effort in Green Bay would be awesome. That's gonna require me to get back into the 60's for mileage, plus spin the wheels on the track. I don't have a lot of time.

Back to work.

A Rotter-damn PR on fumes

Rotterdam was a success by the measure of an evenly split race and a PR.

I'm absolutely excited about how it turned out. It wasn't quite what I gunned for, but it could've been much worse. Unfortunately, I ran it on fumes.

I've come to the conclusion that international marathons aren't easy. I had to adjust for a 7 hour time difference in just 36 hours before racing. That's just ridiculous . This was my 4th international marathon, and you would think I would've already learned and been better prepared. Nope. Instead, I went to the starting line with absolutely no sleep on Thursday night, 12 hours of over-sleep on Friday night, and a whopping 3 hours of sleep on Satruday night! I went to the starting line feeling groggy and drained.

As far as the race itself goes, Rotterdam was great. I highly recommend it! Logistically, it was very easy to deal with. Fewer than 10,000 runners. Managing the starting line/finish line was very easy. Water/Euro sports drink every 5K. Course markers every 1K, Clocks every 5K. Gun was at 11am sharp.

The figure-eight course was pretty ideal. Any headwinds eventually became tailwinds, and vice-versa. There were some "hills" from over-passes, and one large bridge that we went over a couple times, but otherwise it was extremely flat (very similar to Chicago or Berlin). It's no wonder this thing is consistently a fast course! My only complaint was a lack of shade... The sun definitely wore out its welcome. I guess that's not too different than most other marathons though.


My original race goal was to go through the half at 1:19:30, and come back as sub-1:19 as possible. That would've had me going out at 3:45-46 K's, and coming back at 3:44-45 K's. With the sleep and mid-day heat working against me, I knew that might be tough. 2:39 was my hard limit. Anything over that, and the race would be a disappointment.

I left the hotel 20 minutes before the start, jogged 1 block to warm up, then went to the corral. (It was really simple). Corral was packed, but a little negotiable. My seed had me in a mix of runners, and I was forced to start behind probably 300+ people. I should've been in the front of my corral, I didn't leave myself enough time to get closer to the line.

We sat for a few minutes. The waiting game was pretty standard for me. Everyone all jittery. Couldn't understand a word that anyone was saying. Weather was warm up... 60 degrees, and climbing with the sun. A light, steady wind. Helicopters swirled above.

A cannon blasted right at 11am.

The first 5K was all about jockeying for position and shedding some of those slower runners. I hashed out about 150 people within 1K, and crossing our first bridge. Annoying, but oh well. I took another 50 runners through the 15K, and then it was no-man's land. Maybe another 25 people in the remaining 25K? The only person to pass me after the first 5K, was a runner that I was working with and eventually yo-yo'd later into the race.

I went through the 5K all on my own, at 18:48 (3:45.6 avg, 6:03/mi). Pretty much right on target. Everything felt good, so I just clung to it. I gradually picked up a handful of other runners and we went jumping from pack to pack. I sat in the middle of this small group for as long as I could.

Splits went like clockwork through the half. 10K was 37:31, or 18:43 for the next 5K split (3:44.6 avg, 6:01/mi). ...One of the front runners dropped our pack and we eased up for a couple K. I felt good but wasn't going to join that runner. I didn't want to ease up much more though either, so I took the lead. I occasionally put in a few surges to catch guys ahead and shield myself from some on/off head winds. At this point, other runners refused to take the lead but gladly came along for the ride.

We passed Sarah. She handed off a Gatorade. I pressed on.

By 15K, the meat was gone and fat was shed. It was down to myself and a German guy. We went through 15K at a 18:45 5K split (3:45.0 avg, 6:02/mi). Most of the time, the German rode off my shoulder, but occasionally he'd give me the pleasure of taking the lead. We talked a little. He mentioned he had run the course a few times before. We strolled by a couple runners here and there. I noticed it was getting pretty hot and sunny. 20K still went like nothing though, exactly 1hr 15min deep, the 5K split at 18:44 (3:44.8 avg, 6:02/mi).

Started to hit a little wind, then the Half Split at 1:19:20 (3:45.6 avg, or 6:03/mi). Pretty much right on target!

It got pretty annoying as we went though the half though... My fellow German refused to help with what became some solid headwind for the next 5K. That stretch was pretty brutal and we had no one else to work with. Probably the worst and most barren spot on the course... and when the going got tough, my German went into hiding. He finally stepped up and gave me some relief for maybe 1K, but he slowed our pace. I took over after I saw a 3:50 split. It wasn't easy, and I clung two more 3:50 splits. We went from running 6-6:01 splits to 6:10's because of that split. 25K at 18:59 (3:47.8 avg, 6:06/mi). Given the temps, sun, wind... that stretch was expensive. ...and now a bridge.

Just after the 25K... we crossed the Erasmusbrug Bridge for the second and final time. Some more wind on the bridge, and then it finally let up. I carried us up, and then my German dropped me like a bad habit on the down side of the bridge. I couldn't believe it! After all that work and running together. After I basically carried his ass for at least 15K.... he threw in a major surge and gapped me by at least 10-15 seconds.

At that point, we didn't have any more head wind and I still felt somewhat comfortable, so I wasn't too worried... I know he knew the course, but seriously, "You're welcome!"...

I spent the next 5K trying not to lose him. A few times I started to catch back up, but then gave it back. I couldn't help but give up some ground. He definitely kicked into a different gear. We each passed a few stragglers, otherwise there was no one around. Keeping him in my sights was my only hope. 30K at 18:52 (3:46.4 avg, 6:04/mi).

I just passed Sarah, and she threw me another Gatorade. I was starting to feel the dehydration. It was easily in the high 60's, before considering the blazing sun. I wasn't sweating anymore.

I thought more about that last 5K. It was only a few seconds, but I lost some of my early groove. That was now 2, 5K splits that were slower than my earlier splits. I initially struggled with that. I wasn't sure if my time had come and the combination of no-sleep plus heat was taking its toll. Or if I could come back...? German was easily >20 seconds ahead of me and now with a small handful of guys. There was no one else within sight.

My little pity party didn't last long. I was 30K deep and I knew I "only" had 12K to go. For some reason that number didn't seem too bad...? I knew I had to step it up, or my race was over. I immediately surged to wake myself up.

I dropped a 3:39 1K. My fastest one so far. I counted my steps, I pumped my arms, I repeated and chanted random lines in my head... I did whatever it took to forget about the effort.

A couple more mid-3:40's, and a surge with another 3:39...

35K at a 18:40 split (3:44.0 avg, or 6:00/mi). Another K and I caught the pack. German had already started to pull away. I was clearly going faster than these runners. I dropped them, and I gradually reeled in German. He was strong. He said, "Welcome back!" I held on for another 2K in the mid-3:40's. I must have been the wind in his sails though because he took off again. There was no catching him this time.

I just passed Sarah for the 3rd time on the course. She was amongst a thin crowd that was slowly getting bigger. I couldn't wait for this to be over with.

39K and I held a 3:48 pace (6:07/mi). A little slower but not bad, I thought. I had more or less fallen off of German as opposed to him dropping me. That sun was fucking hot! A couple runners that were between us and now became my targets.

My feet had started to get heavier. Legs were sore. I tried to shake them out. I felt the crusted salt on me. German was slipping away. 40th K, a 3:55. UGH!! Hang in there. I hit that 40K with an 18:59 (3:47.8 avg, 6:07/mi).

3:55 hurt, and it came out of nowhere.... but what really hurt was the 41st, 3:59. Out of nowhere, I had slipped to a 6:18-6:25 pace. It was like I completely fell asleep. London all over again, when I hosed myself in the last couple miles.

I remember thinking, "What the fuck!?!" I was dehydrated and dead, but not that dead!! I was pissed and the fuse was lit. "I got's to go!"

My watch said 2:34:28. 1200 meters to go. I couldn't think of the exact math, but I knew I was inside of 5 minutes from the finish. I knew I was going to PR unless I royally fucked up. Maybe 1200 meters is closer to 4:30?? That's still sub 2:39. I wanted that sub-2:39.

I went all in right then and there.

Didn't think a moment more about the race or my pace; I just went. I passed a guy. He tried to match me. He had nothing. The crowds were huge by now and lined both sides of the street. Saw another guy. I don't even know what happened to him, I went by so fast. I dropped the hammer and kept going. Don't think, just run. Only a couple minutes now... Anyone can run hard for 2 minutes.

I pumped my arms as much as I could. I chanted a quote in my mind... The night before, I saw a Winston Churchill line written on a wall: "If you're going through hell, keep going." Awfully fitting. KEEP GOING!

The crowds were screaming like mad for me.... it had to be for me, because there wasn't anyone else around... I was coming up to the final turn on the Coolsingel. That's their famous final straight. I rounded the turn. Crowds swelled. 300 meters to go. I kicked even harder.

3:36 on my 42nd K (a 5:48/mi pace).

Balls to the wall now. Every ounce of energy to go here. As hard as I could... which as I look back, was pretty damn hard. I can't believe how much kick I had!! Where was this strength in the 39th and 40th K's?? Where did it come from??

Never mind, just go!

I saw German up ahead, but I was running out of course. Give us another quarter, and I might have beaten him. From here it was just a race against the clock.

I could see it was now ticking 2:38:50's.... I had cushion versus my chip time, but how much?!? Get there. 2:39:00 now... Fuck! Get it!! I stepped over the line seconds later. I shut my eyes and slapped my wrist to get the split.

It took me a couple seconds to collect myself. I looked down...

2:38:46.

I closed that 1200M with my fastest effort during the race... My final 200m kick was a 5:37/mi effort.

I was incredibly pleased with the way that ended, incredibly surprised given how tired I was, but equally frustrated with my 39th and 40th K's. It was a near perfect race. Had I not slipped for those couple K, I'd be singing a much brighter tune here.

But alas, it's a damn PR and a damn good one. I split the second half of the race 6 seconds slower than the first half.

Results show me finishing in 90th place, but I believe that's on clock time. Chip time, I believe I was 88. Splitting hairs, I know.

K recap:
1- 0:03:47
2- 0:03:46
3- 0:03:47
4- 0:03:47
5- 0:03:41 (5K: 18:48)
6- 0:03:45
7- 0:03:44
8- 0:03:41
9- 0:03:49
10- 0:03:45 (5K: 18:43)
11- 0:03:46
12- 0:03:45
13- 0:03:47
14- 0:03:45
15- 0:03:44 (5K: 18:45)
16- 0:03:45
17- 0:03:46
18- 0:03:43
19- 0:03:45
20- 0:03:45 (5K: 18:44)
21 - 0:03:50
1st HALF- 1:19:20 = 3:45.7 / 6:03.1 avg

22- 0:03:50
23- 0:03:50
24- 0:03:47
25- 0:03:42 (5K: 18:59)
26- 0:03:50
27- 0:03:39
28- 0:03:51
29- 0:03:44
30- 0:03:48 (5K: 18:52)
31- 0:03:39
30- 0:03:45
33- 0:03:49
34- 0:03:39
35- 0:03:47 (5K: 18:40)
36- 0:03:44
37- 0:03:47
38- 0:03:44
39- 0:03:48
40- 0:03:55 (5K: 18:59)
41- 0:03:59
42- 0:03:37
195m- 0:00:41
2nd HALF- 1:19:26 = 3:45.9 / 6:03.5 avg splits
OVERALL- 2:38:46 = 3:45:8 / 6:03.3 avg splits

Last 1195m were hammered at 5:46 pace.

Rotterdam Bound

Rotterdam will be my 13th marathon. It's hard to believe that I've done that many. After Chicago 2004, I swore I would never do one again (and I've swore that many times since). And look at me now! All grown up.

After NYC I was jaded. I was tired of crap weather and difficult courses. I wanted to burn a fast one. Now it remains to be seen if my recent training has me in tip-top shape, but I'm at least setting it up for an ideal setting...

The lure to Rotterdam is that its ridiculously flat, very fast, uber-competitive, and consistently decent weather. And when I say fast, I mean famously fast...

Since the 1980's, this smaller race has produced 3 separate world record's (one of which stood for over 10 years). Most recently, it's become a destination for wanna-be title seekers, though it doesn't typically draw big name guys due to the lack of payout and/or majors' points. In the last 3 years, 8 runners have post sub-2:06. 4 have been sub-2:05! 8 of the 20 fastest times ever have been produced in Rotterdam (London is 2nd w/ 5, Berlin 3rd w/ 4).

The small field is only about 10,000 deep. Last year, over 100 snagged sub-2:40. To put that into perspective... last year you needed to run 2:52 in Chicago be in the top 1% of 40,000. The cut off time in Rotterdam is 5:30, as opposed to the standard 7 or 7:30! Average finish time is sub-4hr.

In other words: this is a race for runners.

That said, I'm still not sure what my plan is. A wise man once said, "Go out fast, pick it up in the middle, and finish strong." I'm gonna go out conservative with the intention to negative split the thing, but other than that I have no idea what my body will allow.

All I know is that I'm not a shorter distance guy. But after a 16:16 last week, that should tell me something.

Gun at 11am local time. That gives me the chance to catch up on sleep. Weather looks to be ideal too: most likely high 50's/low 60's, clear skies, 3mph winds. (Yeah, that's right... 3mph!)

Giddy up!

Short Taper, Long Tempo, & Big 5K PR

Typically, I like to have 2-1/2 weeks taper time before a marathon. This round however, has been cut short so that I could squeeze in an additional training week. I'm stuck with 10-12 days instead.

Going from 90 to 40 isn't easy. For the last several days, I've complained about feeling like I wasn't getting enough running in, taking too many days off, and feeling "fat"... It feels like this is all coming too quickly. I put the breaks on and took 3 days off last week. It has felt like with each day, I'm losing something.... That was until today: the Oak Park 5K. The CARA season opener.

Before I get to that, I'll say that my tempo run last week was great. A much needed, 9 miles of speed and confidence. The longer tempo is the hallmark of a marathoner's training. It's a nice 50+ minute bad ass run, where you press the pace for as long as you can but save yourself from blowing out. Clearly it can't be as fast as some shorter tempos, but 1/2 marathon pace is ideal.

I usually target a few of them in my training, but for now I'll have to count Cary as a tempo along with this last 9 miler. Most importantly though, by the end of it I felt very strong and hungry for more. A special thanks to Jason for getting me rolling through the first 6, which were into some wind.

Split Recap:

1- 6:00.7

2- 5:52.1

3- 5:53.5

4- 5:49.0

5- 5:47.8

6- 5:44.3

7- 5:48.3

8- 5:45.7

9- 5:36.0

Total: 52:17.9

Avg: 5:48.7

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Today brought an unexpected pleasantry: The Oak Park 5K.

I've said it before and I'll say it again: I hate 5K's! They're too fast and furious for me. They require a me to go all in right away, and just hang on for as long as I can. They never feel comfortable and almost always end in disappointment. For the first time today, I felt like that wasn't the case.

Oak Park has a great competitive field, stacked with a bunch of guys seeking to tune up for Shamrock, Boston, and other early spring premier races... including Rotterdam!

Decent weather today too, good temps with only a nasty headwind in the last 3/4 mile.

I went out with the goal of shooting for a 5:20 pace (roughly 16:30-:35 goal). The luxury of the field allowed me to hang on to a pack of other runners and let them do a lot of the work early on... and the added bonus of my boy, Erik Rasmussen to help carry me through the first couple miles.

We went through the first mile at a blistering 5:09, as everyone jockeyed for position. Oddly enough, it didn't feel that bad (I say that with surprise and disgust). Erik and I settled down a bit in the second mile, but never fell very far off our pack. We did take a few runners out, as we still clipped 5:19. Partly a result of a little head wind, a small hill, and the pack calming down.

The third mile became my race. Erik fell off, with a bit of a calf problem. I turned a corner, and headed into the wind. I had to make a decision: either hang with him, or suck it up to catch the pack ahead. The pack was left with only a few guys now. I needed them to keep me in the race.

I still felt strong so I made the push and within 30 seconds I drafting off the back of 3-4 guys, including FF'er Dave Strubbe. I hung here as we took a few individual runners, until we rounded a couple more turns, and came to the final half mile long stretch. Head winds were nasty here and killed the whole pack. We clearly slowed up, but nobody wanted to be the sacrificial lamb. I pushed through the pack anyway. Naturally, a few guys grabbed on to me. Then it just became guts and hit it as hard as I could until the finish.

The lead was swapped 2 or 3 times between 3 of us. We swallowed another runner, and I eventually finished in 2nd amongst our pack and final push. Third mile was 5:15, final 0.1 was 0:31... not a huge kick, but I'd say given the head wind there, it was easily a 5/sub-5 effort at the end. Clearly enough to out kick several other top quality runners too.

Final result... a big PR in an event that I hate... 16:16. Average of 5:15 pace. 9th over all, 3rd age group. I felt strong and in control throughout the race. A very nice start to the CARA Circuit season and a HUGE confidence booster for Rotterdam. This little 5K has reassured me that I can gun for a PR next Sunday.

The scary thing is though, I'm actually really excited to run Rotterdam now. I wasn't before. I need to stay calm, otherwise by the end of the week, I'll be crawling out of my skin and driving myself crazy.

Marathon count down has begun yet again.