Marathon Training thoughts

Just some random thoughts on Marathon training. It takes discipline and focus. I have seen many 12 to 16 week programs. Several are online. Previous to the sea of online resources, I had the books from Jack Daniels, Pete Pfitzinger, Arthur Lydiard, Tim Noakes, et cetera. I never prescribed or signed onto any specific program but am always curious what the suggestions are when it goes from week to week within the marathon training cycle.  

After seeing Jack Daniels speak on the topic of long distance running and training, he warned of the one program fits all scenario that is customary in the team environment (school programs for instance) with significant numbers of athletes and abilities. Does it make sense to send all 50 middle school kids out for the same warm up, workout, et cetera?

In general, if there is one thing I would suggest to anyone for the marathon prep: get your miles in. I break training down to the two Q’s: Quality and Quantity. When it comes to the longer distance races such as the Marathon, I would take the quantity over quality. However, everyone is different so I can hear Dr. Daniels echoing his issue with the one size fits all coaching.  

My recipe is broken down to weeks. I will have a peak week of miles in the marathon program, say maybe 3 weeks out from the goal marathon date. I will also have my longest long run scheduled there as well. But in general, I try to hold consistent miles per week (50 - 60) no matter if I have a 5K or marathon coming up. Nothing earth shattering there.

Most of my miles (pace per mile) are pedestrian by design. With a few bouts of injuries in recent years, I will take the good health over trashing my legs every day. Thus conversation pace for the most but I do respect the need mix it up a bit. Introduce something at least one day per week to get out of your comfort zone. I call this the “quality” aspect of training. This could include track intervals, hill repeats, fartlek run on any terrain, or a hard effort in your local fun run.

A race can substitute the quality effort but I will still have a workout and a race within the week. Lastly, I include a long run. I will have a long run on a weekly basis unless a race is planned for that weekend or life circumstances get in the way. As I get older and less motivated by the marathon distance, I have been letting up on the steady diet of the weekly long runs and the weekly interval training. If it happens, it happens.

The Baystate Marathon is coming up this month and I wanted to take a time out to reflect what the last 12 weeks looked like in terms of the mileage per week. The miles and numbers do not lie. It is what it is. As I mentioned in paragraph one above, I would sell people on getting in the miles or quantity when focused on the marathon. 

That said, I maintained an average of 51.26 miles per week since late July. My recent race results for a 5K, 10K, and average mileage per week peg me for a 3:13 marathon or 7:22 per mile pace. I can’t really argue with that. Of course, one has to consider all other variables that go into race day so we’ll see. My average weekly miles in the 12 weeks heading into Boston 2017 were 53.08 but my legs still succumbed to the warmest day that month and I shuffled the last 8 miles to a 3:34 marathon (goal was 3:04). 

Use this calculator and see what it slots you in for. Central Mass Strider and teammate, Dave Lapierre shared it with me recently.

Courtesy of Runner's World
Click on the link above

Boston Marathon recap

Below is a recap of how I reached the finish at the Boston Marathon (3:34:33). It was the slowest and longest two hours of my running life after my first calf cramp one hour and forty one minutes into the race (around 14 miles?)

4:30 - alarm goes off after waking up every 90 minutes to urinate water consumed all night

5:29 - Krissy takes me to Wakefield to pick up a bus ride with other North Shore runners

5:34 - realize I did not bring a running hat, start to pound Coconut water for the first time in months.

7:20 - arrive and park among the buses. GLRR has a massage table out next to their bus. Must be nice.

7:30 – go hunting for the CMS and SRR buses after a United Services porta john visit

8:30 - a lady in the Hopkinton Village fell in love with my Amherst 10 mile shirt from two years ago so I took it off and gave it to her.

9:25 – no hat to be found, Arthur Besse comes through with his Brooks running cap for me back on the North Medford Club bus

9:30 – walk to the start through the village

9:34 – Eric Narcisi flies up with his bib on, going to race after months off from running (photos are taken with the three of us). His Six03 singlet cries beer stop at mile 18. Turns out I was right, but had the wrong mile.

Arthur, Eric, and I on our way to the corrals at Boston

9:40 – in corral 8 with Thomas Bok (SRR), Brian Tinger (SRR), and Ephram Ezekiel (Whirlaway)

10:00 – gun goes off, and go nowhere, waiting for 7 corrals of runners to move ahead

10:05 – cross the start line and start my Garmin

10:20 – when will these down hills stop?

10:22 – where is the shade?

10:40 – “Hey, that is a nice 1967 Volkswagen Beetle!”

Dude in the chair behind it says, yeah, that I am correct.

Of course I am J It was a sweet looking Beetle too.

10:40:09 – turn right to brag to Regina Loiacano about the ’67 Beetle and I run into another runner who was slowing down. Apoligies, red faced, disaster averted for the time being.

10:45 – get a contact high in Framingham as they light up freely on Patriots Day with crowds now 4 deep

11:00– still running mostly on the left side opposite Thomas Bok and occasionally in the presence of Regina

11:10 – over an hour of running and feeling beat up, want to throw middle fingers up in the air to the photographers in the bucket truck over the course

11:20 – “hey buddy, get ready for the scream tunnel on the right here in Wellesley”

“Huh?”

“Oh, first timer eh? Go to the right hand side when you hear the girls screaming up ahead. Go get a hug or a kiss”

The guy does as I tell him. Sweet!

11:25 – I hear someone behind me ask someone on the side of the road “hey, you got a cell phone?” Not sure if the dude dropped out.

11:30 – I notice Thomas Bok is not taking Gatorade or Water. Meanwhile, I have not let a water stop go by without a visit.

11:35 – this Nathan waste band is the bees knees. Get me ready for an ultra. I have everything but the kitchen sink in there. 3 GU's, 6 SaltStick tabs, 8 Hylands Anti Muscle Cramp tabs……

11:41 – oh shit, a calf cramp on the right. WTF. Slows down the pace….

11:45 – hate running into Newton Lower Falls and I am holding back, another cramp ensues crossing Rt 95.

11:50 – looking forward to the Clif Shot station at 17 miles where Krissy is. I think I will bail out of the race there.

11:51 – I can’t bail, I have a bag waiting for me at the Park Plaza with the CMS crew. I can’t tell peeps the next day that I dropped out. Not an option today, slow and steady Jimmy.

12:10 – Clif Shot station and Krissy misses me (for a photo) and my high five, low five, staggering past, see ya. She does take note of my sign language of the hand of a gun to my head and frown (not my day, just shoot me now).

12:11 – Krissy is sprinting past me, phone in hand, I am like WTF?! She stops and points the vertical phone at me. I am now on video, I better smile. I do, and shuffle onward.

Krissy took this photo after 17 miles

12:20 – right turn at the firehouse, yay, some hills, better slow down some more Jimmy, more cramps are firing in these calves.

12:35 – in the hills, struggling, but not enough to deny a kid handing out popsicles. Best darn blue popsicle I had in 33 years. I aced the intake in 4 squeezes but man that brain breeze is real.

12:40 – I see a Naughty Seltzer on the left in the hand a sunglassed lady. I reach out and ask if I may. She pulls it back with a dirty look even behind the RayBan’s. I pass, parched. She smiles “oh my god, Jimmy, I did not know it was you!” Too late Yvette, I may cramp if I stop and come back for that. Thanks anyway.

12:45 – this downhill past BC is hurting, more stress on my quads, if these cramp, I am in serious trouble. Just six more miles Jimmy.

12:59 – afraid that I am going to fall over the Green Line trolley track, seriously. Also note that the air temp is cooling.

1:05 – shade and a lot of drunk students. Gregory would call these college co-eds. I am so tempted to stop for Jello Shots but can’t see with my head down and shuffle through. This is my mile 23 shuffle of shame.

1:10 – notice some back and forth with a few run, walk, run, walk yo yo’s. I still shuffle, not giving into that or walking. Meanwhile, calves cramp up every now and then.

1:11 – good news is that the Citgo sign is on the horizon

1:16 –a dude with a “Big Bird” costume, is now kicking my ass. Nothing I can do about it. He gaps me 100 yards in about 45 seconds. Shoot me now.

1:25 – Kenmore Square is good, my last water and Gatorade stop. I do not want to see another cup of Gatorade for about six years.

1:31 – right on Hereford, left on Boylston. Nice t-shirts. I follow those instructions. It is a wind tunnel. People screaming. I smile. Can’t help it. Ear to ear. Just grateful to get here. No joke. I pick up the pace, daring a cramp to trigger. It does not for my last quarter mile. Must have gotten back down to 7’s.

1:33 – cross the line and feel a huge sense of releif. Definitely emotional with relief. Boston volunteers are the best. So helpful and supportive. I take a medal around the neck from someone smiling. Thank you. I really did earn it, the hard way. 

With Krissy back out on the course at 17 miles hours later

Boston Marathon recap

Short version of my Boston Marathon experience:

My goal was to break 3 hours. I had a little cushion going through the half way point in 1:28:12. I slowed the pace down as I approached the Newton hills. The calves started to cramp up at 21 miles. The last five miles seemed to take forever, occasionally having to break up the running stride to release a cramp. It was so nice to reach the last turn – a left onto Boylston Street and finish up in 3:05:28. Despite missing the goal, it was sweet to finish this one up as the last Boston Marathon I started, I did not finish. A local reporter called me later in the week and put a story together. 

Long version, pull up a chair:

I volunteered at the Boston Marathon expo, held at the Hynes Convention Center, on Saturday with Krissy and the Central Mass Striders. We had a task of shirt distribution but we got shuffled into a short-handed bib number packet distribution group. I did not mind as the incoming runners are full of enthusiasm as we are the first point of contact for them. Before volunteering, Krissy ran the 5K with her sister and friends while I came in a littler later to get some GU in the crowded expo. Sunday, the day before the marathon, I ran easy for a half hour.

CMS volunteers

Monday morning, I got up to a 4:30 alarm after about five hours of sleep. Breakfast was a regular coffee, oatmeal, and Toll House crackers with Garlic Humus. I had a zip lock bag for my marathon race replenishment consisting of the following: 2 packets of Saltstick caps (3 in each packet that contain Sodium, Magnesium, Potassium, Calcium, and Vitamin D), 2 Vanilla Spice GU Roctane, and 2 Hammer brand Endurolytes capsules. The caps consist of Sodium, Chloride, Magnesium, Potassium, Calcium, and Maganese. The Endurolytes and Saltstick products are used to replenish electrolytes that are used up in the race. I did not take any before the race, and looking back, I should have. I planned on taking them every 45 minutes in the race. I used everything I packed in the race. In addition, I picked one Cliff Gel at each of the three stops and consumed them on the marathon course. I got dressed into the racing gear and my well-worn red Lunarglide racing flats. I put on a throw away long sleeve t-shirt courtesy of the Larry Robinson 10 mile road race from 2001 which was donated before the starting corals in Hopkinton.

Krissy drove me over to the Lord Wakefield Hotel for a 5:55 bus pick up. I got on the bus and greeted runners from the North Shore Striders, Wicked Running Club, and Mystic Runners. I think Heather Lane sat next to me. She runs for Mystic and owns a 3:35 Boston qualifier. Brendan Ring and Paul Whitelam, from the same club, sat in front of me. We kept each other company, but I stayed mostly mute on the ride into Hopkinton. Once the bus parked at the school around 7:15, I jumped off and walked around visiting the Central Mass Strider and Somerville Road Runner buses – wishing everyone a great race. The temperature was a hot topic, with forecasts of 70 degrees by noon and then dropping off as we got into Boston. That is pretty much what I witnessed although did see a temperature drop from 61 to 60 as I approached it in Wellesley. The water I was drinking all morning was getting passed 45 minutes later. 

I was thankful for the plethora of porta johns at the school and on the bus. At 9:35, I headed over to the starting line corals looking for #2 within the first wave to start at 10:00. I met Michael Rushton from WA on the walk to the coral and talked about the replenishment we planned on taking as he grabbed a clementine from a neighbor. He is sold on simple sodium chloride, basically table salt. You can get them in bulk and they are far less expensive than Salt Stick caps and Hammer brand Endurolytes.

I settled into coral 2 and stood next to teammate, Nick Taormina (who would run a 2:59). The 15 minutes of standing went by fast. The gun went off and we stood patiently waiting for the first coral to cross the start line. Then we walked, then jogged, then started to run. It took me almost 45 seconds to cross the starting line, where I started my Garmin. I recall the down hills early and how crowded it was. It was too easy to want to speed up but I tried to hold back. I switched lanes and crowds constantly. It did not matter, it was crowded for the whole race. I bumped into teammate, Arthur Besse, and ran with him for a short conversation. I let him go.

I was soon joined by another teammate, senior (50+), Gary Cattarin. His presence was refreshing and welcomed as we both had the same goal; to squeak under 3 hrs. He had the 6:53 (3hrs) pace locked in his head, but as I found out after a few miles, we were running faster than that. I was concerned about the early 6:40 pace per mile but that is what I averaged for the first 10K. Gary took a bag of ice (from his wife?) on the side of the road and offered me some around mile 8. I melted it on my neck and dropped it down my back – the rest melting inside the singlet. I backed off Gary’s pace but kept him in sight all the way past the Newton fire station. I lost him in the Newton Hills and he went on to run just over 3 hours.

Smiling at Roger Perham at mile 12

I did my thing, acknowledging anyone I knew such as the North Shore Striders working at the mile 12 water stop or the Wicked Running Club at a GU stop later on. My half was split was 1:28:12, setting me up for the goal time but I knew it was not going to last. I backed off the pace on the approach of the hills in Newton – the first was going up and over Rt. 128/95. It was there after mile 16 did I really start to see carnage around me. Runners were showing signs of the warm day, cramp up and walk for example. Even myself, I was waiting for a muscle to cramp.

Jay Euzikonis and family caught my good side in the Newton hills

I was getting tired and felt my stride changing, reducing the stride length, within the Newton hills. This stressed my hips but I was pleased to reach Boston College (the heights!) where I dropped out two years ago. As I reached the Chestnut Hill reservoir (between mile 21/22), I felt the first deep calf cramp. I had hints of it coming in the previous miles. I swore pretty loud. I looked at the watch – exactly 2 hours and 30 minutes. The other calf cramped up soon after.

The next four plus miles consisted of damage control. Cramp, jump up, release the cramp, run, cramp, repeat a few times each upcoming mile. I was reduced to 8:00 minute miles at the end of the race which was not in the plan. I recall the temperature cooling off and a head wind in the last few miles. In addition, the sight of the Citgo sign was memorable, meaning Kenmore Square and mile 25 was close, but yet, far. The last 30 minutes of the race took forever.

Smiles for Krissy at 26.10 miles

The last turn onto Boylston Street and screaming spectators was a sight for sore legs. I ran toward the finish and found Krissy on the right hand side, first row. It was emotional. I smiled. She stood there for three plus waiting for me. I took a right and ran over to her. I was afraid of cramping up if I leaned over for a hug and kiss. I reached out and high fived her and the crowd in stride not trying to leave too much time ticking away on the running clock. I ran back out to the street and got back into the race still saturated with tired legs. I took my hat off before crossing the finish line. Man that was tough, but expected. No marathon is easy.

Boston Marathon, April 18, 2016

Distance: 26.2 miles

Official time: 3:05:28 

Overall place: 2,170

Stepping on the letter "N" at the finish (gun time shown on the finishers clock)

I funneled through the finish line area getting water, a heat blanket, a medal, and goody bag of food. I kept moving and walking forward. I was thanking every volunteer in site. I really appreciated them, all day since arriving in the corals in Hopkinton. A long walk around a block got me to the family waiting area and Krissy was there, waiting just a few minutes. I saw Dan Vassallo, waiting for his wife, Katrina, for a few minutes. He said I looked like crap in the flesh and I could not argue with him. In summary, I am looking forward to get back to this race next year. 

Marathon Weekend Interview

I had an interview with Rich Tenorio and the Lynn Item.

Lynn’s Pawlicki has marathon weekend

Live for another day

Passing by the SRR Cheer Zone at 30km
Photo taken by Joe O'Leary

The long and short of my Boston Marathon effort was a DNF (did not finish). I got to mile 21 and accepted my last calf cramp since they began half way through the race. The right calf cramp triggered more frequently as I approached Boston College. The left calf started to cramp at some point. Mile 20 to 21 slowed to 8:01 mile (my race was determined to be over). I had a few bouts of practically stopping in my tracks to release the cramps on the last of the Newton hills. I refused to do the marathon shuffle or death march over the last five miles. The mix of running, stopping, stretching, and repeat was not appealing so I pulled the plug. Muscle fatigue and electrolyte depletion is misery. I took on water or Gatorade at each opportunity after skipping the first one. I took a Power Gel around mile 7, 14, and 17.5. I even grabbed a half banana as I ran down into Newton Lower falls hoping that the Potassium would help fight off the cramps.

Family, coworkers, and friends got the following text updates:

10km: 41:35, Pace 6:41
1/2 marathon: 1:27:14, Pace 6:39
30km: 2:05:24, Pace 6:43

Several were concerned with no update after 30km - hoping that the text alert program was having technical issues. No, it was just electrolyte depleted calves....thanks to all that have checked in and gave positive words. This is behind me. Huge thanks to the spectator who let me use his cell to call Krissy for the rescue at Waban Hills and another spectator for a bottle of Gatorade. Patrick Taylor biked from the North Shore to mile 21 to take in the race. He came over to bust my chops and kept me company while Krissy drove from her finish line perch to pick up my sorry ass.

A screen copy of my mile splits once I crossed the stating line in Hopkinton are included. While home tapping at the keyboard, watching the post marathon coverage on the tube - I am reminded that it is not about me. So my whining here on this "about me blog" shall be minimized. I am at peace considering what happened one year ago and what it meant to 36,000 registered runners today and even more beyond that. Taking back the finish line was accomplished today. It meant a lot to Boston and the running community. I can't wait to see, hear, and read how friends did today. To add, Meb Kefleghizi, won today as the first male American to do so in 31 years. Shalane Flanagan PR'd with a 2:22 and change in an incredible fight for 7th place.