Last "Long Miles" training before Nike Marathon 2007

September 29, 2007 we did our last "long miles" TNT training session before Nike.

20 miles - far enough to give the newbies a pretty good idea of what 26.2 will feel like, but not so far as to make it impossible to recover before the big event on October 21 (or for my teammates doing the Marine Corps Marathon, 28 October). We had an absolutely beautiful day, with 6:45am start temperature of about 60 degrees, warming to the mid-70s when we finished (Noon for me, others a few minutes earlier and later). Those doing the Nike half marathon had a mere12 mile stroll, starting about two hours behind us, so we all finished about the same time. We also had all of the National Capital TNT run and run/walk teams out with us, so there were lots of "Go Team" shouts on the trail.

We did all this on the W&OD Trail, starting from mile 17 near Wiehle Ave. in Reston, VA http://www.wodfriends.org/map11.html, then going west to mile 22, back east to mile 12 and finish at mile 17 (Half marathoners did 17-20-14-17). Nice trail, and the early start meant fewer cyclists for most of the walk. If you ride a bike on any of these trails, do the walkers and runners a big favor and tell them when you are passing. Better yet, buy a bell (less than $10) and ring it before passing. If you wonder why, stand on a street corner with your back to traffic moving past you at about 25 mph, less than 6 inches from you. Scary.

I felt pretty good up to about mile 18, when I had muscle spasms in my back which caused me to have about a 15 degree list to starboard. Same problem occurred at the 2005 Nike, at about the same mileage. The good news is I know what causes it, and why it recurred last week. I've a minor congenital spinal deformity, and if I walk bent forward from the waist, it puts an extra strain on my back, and the muscles apparently react by going into a "bend over mode". The attached photo was taken about 30 minutes after I finished the 20 miles, with the other three teammates who are doing the Nike Full Marathon, and makes it very clear what happens. So, my trick is to beware of bending forward (theoretically one can racewalk faster if they bend forward from the ankles, but my body has not learned how to do that yet) - ramrod straight posture is the solution. The mental image I use is a puppet held by a string from the top of its head, which also helps keep me from raising (hunching) my shoulders.

Here's my report to my Coach, which tells all the details.
60 degrees at start, mid 70s at finish, clear & sunny, C shoes
1-14:47
2-14:30 (1.01 mi pace 14:24)
3-14:25
4-14:27 (+5:08 &.15 bio break)
5-14:18
6-14:21
7-14:22
8-14:16
9-14:27
10-14:22
11-14:28
12-14:22
13-14:10
14-14:31
15-14:44
16-14:29
17-14:18
18-14:42 (pause for bike accident in front of me)
19-16:01 (back muscle spasms)
20-14:50 (close as I could get to negative split with back spasms)
Total-4:56:09 for 20.16 miles - average pace 14:41
Back muscle spasms at mile 19 were caused by me trying to lean forward for "better racing form". Same problem at same distance at 2005 Nike Marathon almost caused DNF. Now know that with my congenital back issue the "lean forward" does NOT work and will NOT be attempted.

GOOD NEWS - at the same average pace, will finish 26.2 in 6:27:57, beating PR by 7 minutes!

Pacing plan was VERY simple - first mile at 14:45, after that none slower than 14:30 or faster than 14:00. My plan worked up to bike wreck and back spasms, leaving me feeling reasonably good about using same plan for Nike.

In other words, I'm ready!

Tom