I DID IT!!!!!!!

The taste of victory is sweet! I've had an ear to ear grin ever since Sunday morning that just won't go away. 3:10.36 is the official time. With just 23 secs to spare, I'm headed to Boston!!

To start, I would say that the 3 days leading up to the race were executed flawlessly. Angie and I had an easy flight to Dallas. We decided to go to the race expo on Friday afternoon. I was glad we did, because we did a lot of walking. I was happy to be able to rest my legs on Saturday, minus the easy 2mile morning run I did to flush out the legs from the taper. My mom cooked an awesome dinner Saturday night, and I was packed to the gills with carbs.

I laid out my race uniform and fastened my bib# on Saturday night, making sure I had everything ready go. Angie and I woke up at 5am on race day. However, something unusual happened. As I stretched in bed a charlie horse swelled up in my right calve. I had to leap out of bed and apply pressure to kill the pain. I could feel the knot pulsing high in the center of my calve. Charlie horses are usually a sign of dehydration, but I had been drinking a ton of water that past few days, specifically to add extra hydration to my taper plan, so this was totally out of whack. I tried to massage the knot a little as I a prepared to get ready. I went through my regular race day rituals, this time incorporating some scrambled eggs and dry toast an hour before we left. Normally I don't eat before a half-marathon, but for the 'full' I've experimented and found that a light breakfast 2 hours before the race provides a lot of extra power.

Angie and I arrived at the American Airlines Center about 45min before race start. The temps were in the high 40's with low winds, but it was extremely foggy. You could only see half way up the skyscrapers. I waited until 15min before the start to take off my sweats and get ready. They finally called for everyone to take their spots. I handed my stuff to Angie and she wished me good luck. I made my way towards the start and found the 3:10 pace group. I quickly noticed they were positioned a good 30 yards from the actual start line. This made me a little uneasy. Even though I was placed in the 1st start wave, all the half-marathoners started at the same time, and I noticed a lot of 'slow movers' that would be right in our path. I decided to stick with the game plan, since I feared going out too fast anyway. As the gun went off it was just as I expected, a huge mass bottleneck. It actually took us 57 seconds to cross the line. We immediately had to start fighting the crowds and getting up to pace. I took a couple elbows to the ribs and few kicks to the legs fending off the sea of runners. The first mile was way too slow at just under 8min. I knew we were in trouble as the crowd was still very thick.

We continued to jockey for position through the first 4-5miles, dropping to sub7 pace to make up the delta from the first mile. The pace felt easy but I knew we would pay for this mistake in the final miles. As we crossed through the 10k, we were almost exactly on pace and the crowd was starting to thin out. The weather was ideal. I settled in comfortably to the rhythm of the group and tried to relax from the frantic start.

The first 10 miles to the lake felt effortless and I started to day dream of surging to the front and tearing down the road, imagining myself running a sub3 finish with ease, but quickly reminded myself to stick to the plan. However, reality set in around mile 13 (1hr:34min) as I was rudely awakened by Mr Charlie Horse. "Hey there" Charlie said. "Remember me from this morning. I'm still here, just buried in your calve, ready to tighten up and destroy your race". I tried to forget about Charlie and stay with the pack. However, in the back of my mind I feared at some point... 18, 20 or 23 miles the cramping and tightening would bring me to a full blown stop.

Around mile 16 our pack whittled down significantly to around 10 runners. It's at this point I noticed myself beginning to fade as well and I tried to relax and focus on my rhythm and breathing, "soft and easy, strong and confident". I gave myself affirmations. "Stay with the pack, the pain is only temporary." Miles 18-20 required a lot of effort to stay at pace and I let the pack gain several yards on me as I strung off the back with a few other runners. I did a time check at mile 20 and realized that we had gained exactly 1 minute of extra time from goal pace.

Miles 20-22 have a slight incline and a few short steep hills referred to as the 'The Dolly Parton's'. This is where the Hooters aid station was, which for all the pain I was starting feel, still gave me a little chuckle as girls attempted to hand out cups of beer. Time check, mile 21 was a 7:50 (the wall), way off pace and I knew I was in big trouble. Not only was I fading fast but there was still more incline. I spotted Middlekauff, Michelle and Doug. Ryan shouted "Run Bailey, Run" with a huge mega horn. It brought a smile to my face to see friends and family and definitely gave me a big boost.

Time check, mile 22 was 7:39, way too slow but at least faster. It's at this point I realized that I had completely eaten into the 1 minute buffer we had maintained and I might not make it. The 3:10 group was now a way in the distance. Extreme fatigue washed over me. Mr Charlie Horse was still there but had not gotten any worse. I grabbed for some banana from an aid station and slammed some Gatorade, took my last gel pack and decided it was now or never. Time check, mile 23 was 7:20. "I'm not going to make it, I'm not going to make it". I had done the math and it was not going to be possible. There was no way I could physically bring myself to run faster at this point. I thought of all the training, all the miles, all the work.

Here's where time stops, adrenaline takes over... there's nothing left, everything has been depleted... it's all heart, mind over matter. How bad do you want it? How far are you willing to push to get it? How much pain are you willing to endure for that moment of glory? It's right here, right now. What are you going to do? Focus..."you are fast"

Time check, mile 24 was a 6:15. Out of nowhere I had regained over a full minute in 1 mile. Now I was right back on track, I couldn't believe it. 2.2 miles to go, "just hang in there". I quickly did the math and realized there was no time to breath. Mile 25 was 6:42. I heard an announcement shortly after, "1 mile to go". I closed my eyes briefly and strained to push away the pain. We rounded the corner for the home straight, pounding the pavement towards the American Airlines Center. There was one more corner, and then the finish line suddenly appeared in the distance. I looked at my watch to see the seconds flip to 3hr:10min. I was about 200 meters away and I knew I had it.

I crossed the finish line and heard Angie screaming my name. She saw the clock had pasted 3:11 and didn't know that I had started 57 seconds after the gun time. I yelled to her "I did it, I did it", and she burst into tears. It was a pretty emotional finish, but it made it that much sweeter. I grabbed my finishers metal and headed off to meet Angie, Doug, Ryan and Michelle.

MISSION ACCOMPLISHED!!!!!

To see the results...

It's hard to believe this year is rapidly coming to a close and that my race is almost here. All the miles and miles and miles, all leading up to one event. I can definitely relate to this quote from 'Once a Runner'. "Racing is just this little tiny ritual we go through after everything else has been done. It’s a hood ornament.”

Nobody gets to see the day to day efforts you make, whether enjoyable or not. All the grueling long runs, track work, tempo days, speed drills, waking up at 5:30am to run 10miles in the twilight so that you can stumble in stiff-legged to work just as everyone's pouring their morning coffee and you're struggling just to get your glucose levels back to normal. "How far dya' run today? How fast? Why? I don't even like to drive my car that far, hehe"

This has been a great year with lots of goals accomplished. Even if I was to quit today I would be able to do a bit of bragging amongst most recreational runners, but I would never be completely satisfied with myself. That's the thing about running, the lure & attraction, to all endurance sports in general, there's no ceiling, you get out what you put in. What's your full potential? It creates an addiction. Run farther and faster and you'll see the results. Skip runs and be lazy and you'll see the results. If I can continue to maintain this same constitution throughout everything I do in life, the results will be there.

On Sunday I completed my final week of peak mileage, 61 miles in singles. This was coming right off of another tough half marathon, Nov 7th, in which I was able to drop my personal best down by another few seconds, running 6:52 avg pace for 1:30.06. The course was very challenging with undulating short steep hills over the last 5 miles. It was hard to keep a steady rhythm.

These next few weeks my mileage will drop significantly, with some shorter brisk runs and speed work to keep the legs sharp. The drop in mileage will also allow any minor injuries to heal so that I'm 100% for the 'big day' and well rested. Realistically, I give myself a 50/50 shot. The probability of people that qualify for Boston in the fastest category on their 2nd attempt is small. However, I've done all the work and I remain confident. It's simple math really. You take your best half marathon time, in my case 1:30, double it and add 10min. This puts me right exactly on the mark, with no margin for error or bad weather. Technically, I can run a 3:10.59 and still qualify. The good news, every race I've done in KC has been extremely more challenging than the flat course in Dallas. However, I've decided from now on not to boast any crazy predictions and just let my legs do the talking.

"A true Runner ran even when he didn't feel like it, and raced when he was suppose to, without excuses and with nothing held back. He ran to win and would die in the process, running to him was real, the way he did it the realest thing he knew...hard as diamond, it made him weary beyond comprehension, but it also made him free."

-John L Parker

Durability

Throughout these past couple of years I've learned a lot about the durability the body requires to maintain hard training. It seems like I'm always walking a fine line trying to avoid injury, I've had my fair share. In my first year of real running I suffered many setbacks: a stress fracture, pulled muscles (calve, hamstring, hip-flexor), multiple cases of tendinitis (knee, achillies, ITB). Most injuries were related to inexperience, going too fast on a recovery day, increasing mileage too quickly, stubbornness, etc. But after 2500 miles or so (ha!) your body starts to finally adapt and take shape, muscles get stronger and you become more bio-mechanically efficient, posture and form evolve. The loosening and relaxation of your stride, you find rhythm, you break free from the mold of upright walking in cushy shoes. You're now designed for fluid motion and speed....a runner is born. Practice makes perfect!

Unfortunately, injuries are part of the sport of running. With more and more experience I'm able to tell when to back off, take it easy, slow it down, ice it, elevate it, cross train it , stretch it, massage it, or if worse comes to worse, just take a day off and rest it. As I begin to reach the peak weeks of training, the stress I've put on my body is taking me right to the breaking point. This is the final push before the taper. Last week I ran 53 miles in singles, which included a tough mid week interval session (8x800meters), and a 20mile Sunday long run (2:30) the 1st of 2 in the training. I ran a 5:35mi during Saturdays short speed drills, the fastest mile I've ever run in my life.

Knock on wood, I haven't had a serious injury in over a year and half, but this is by far the toughest training I've ever endured, not in terms of mileage but intensity. As I head into week 9 of 14, I've got a little inflammation in my left knee and a slightly agitated right achillies. There's no time for injuries, no time for set backs. Everyday has a purpose and cannot be compromised. I'm in the home stretch....Roger Bannister - First person to crack the 4min mile, May 6, 1954

Stay the course

With less than 2 months until White Rock my training is going well. It's hard to believe this year has flown by so quickly. As the race looms closer and closer in the rear view mirror it's hard not to think of the epic challenge, pain and determination it will take to eclipse my goal time. Reality is really setting in. This is the time where self doubt can play with your mind, another wall to climb over and push through, mental toughness. I have to remind myself daily that I've done all the work required, run all the miles and hit all the goals necessary to make it happen. Just stay the course!

I raced a successful preparatory 10K in Liberty MO, Sept 26 (3rd place / 40:11 / 6:28pace). This past weekend I pushed through a tough half-marathon course and just barely missed my goal of breaking sub 1:30 by a measly 15secs / 6:54pace, still a personal best but I was a little disappointed. I was able to shed almost 10 full minutes off the same race last year. Just think, it took a full year and over 1500miles to shed 10 minutes on the same course, proof that speed and endurance does not happen overnight and you can't rush the process without most certainly getting injured.

This past week was a recovery/easy week after the half-marathon, even though I ran a powerful 15miler on Saturday that boosted my confidence over the mental "wall" I was feeling. I just had to let myself go, forget about the race and split times and just enjoy the beautiful 60degree fall day. All the leaves are changing colors, no wind, and the desire slowly crept back into my body and I ended my run feeling strong and anxious to start next weeks training. There's always a lull depression right after a hard race. Your bodies achy, strained and brittle. There's a slight fear that sets in, the fear and desire to go back out and do it all over again, but harder. I'm almost there, steady the course....

I saw this really inspiring video last week, kind of tear jerker but the message sank in deep. YES YOU 'CAN'. Check it out if you have a few minutes.

Tha Saga Continues...

Well, it's been awhile since my last post...so, here goes. Angie I were traveling in Europe for the last 2 weeks of August, an unbelievable experience. When we got back, I barely had time to adjust from jet lag before I was thrown back into the fire breathing dragon of everyday work, getting re-engaged in everything I had held at bay. My plan to let my legs 'recover' during our trip was kind of a silly prospect, seeing as we probably walked 100miles and hiked for 7hours high into the Alps , covering some serious ground in 2 weeks. However, nothing compares to running, but running. So, the time away from pounding the pavement and structured running schedules was more of a vacation of the mind than the legs. When we left I was physically drained but over the course of the trip the desire for beating the street and gasping for breath returned and I was anxious to get started on my 14week marathon regime.

I started back slowly, running every other day during the first week, putting in around 30miles and feeling great. My training schedule has been in full force for the past 2 weeks now, and I haven't skipped a beat or missed a single objective. The schedule funnels all my high summer mileage into a more concentrated effort of speed work, incorporating track days and lots of interval workouts, running everyday, with faster long runs on the weekends. The idea being that your body has become used to enduring 50-60mile weeks, now it's time focus on maintaining speed over distance.

One of my first objectives was a 5K race aimed at 18:45. On a rainy Dallas morning, Sept 12th, my Mom & Dad accompanied me to the Dallas 5k 'Sprint for Cancer' in Los Calinas. It was definitely not ideal conditions for a 'personal record' attempt. Although, I felt confident and all indicators lead me to believe that I would hit the mark. The course was fast, despite the weather and a couple of sharp turns, and any real competition was scant, but I held my own against 3 steady rivals and crossed the line in 19:03, 2nd place overall, 6:10pace. I was super excited, considering a few years ago the thought of ever running a sub20 5k was unimaginable.

So, with 12 weeks to go until the 'show down' at the Dallas White Rock Marathon, training is going as planned. Angie has been up at the local high school track with me @ 5AM once a week for interval training, warming up with me, clocking my splits, and screaming out words of encouragement with the passing of each heart gasping monotonous loop.

I've scheduled 2 more races before Dec to help stay motivated and to gauge where my speeds at, Kansas City Half-Marathon Oct 17 & Pilgrim Pacer Half-Marathon Nov 15)

“To give anything less than your best is to sacrifice the gift.”
-Steve Prefontaine

A few pics of Europe....

Amsterdam















Gimmelwald - Switzerland















Florence

Antwerp, Belgium


















Cinque Terre, Italy - Vernazza

1000 Miles Under The KC Sky

This month I surpassed 1000 miles of running since Jan 1, 2009 (1,046 to the day). Not a significant accomplishment in the world of distance running, but for a 2 year novice with a lifetime mileage of just under 2000, I'm pretty satisfied. I've consistently averaged between 40-65miles a week since March. January and February were too cold for any serious miles, and I just can't take more than an hour on the "dreadmill".

10 day countdown till Angie and I leave for Europe. I plan to make a big mileage push till then. The 2 weeks in Europe should give my legs a nice recovery period, although I plan to keep my fitness level up with all the walking and hiking we have scheduled. When we get back I've got 1 week to re-acclimate and then I jump right into the 14 week training session for Dallas. I'll know going into the training that I've put forth every effort this summer into building a high mileage foundation, and now it's time to fine tune the speed elements. I'm feeling good about it but I won't allow myself to get to comfortable. The summer work is done. All I can do now is stick to the plan, avoid injury at all cost, and envision myself crossing the finish line in Dallas in under 3:10.59. After that, 'it's all gravy'

"This is where intent meets action"

PsychoPsummer 15mi Trail Race

I'm still amazed at how sore I am from this weekends race. My quads are completely wrenched. The stabilizer muscles on the sides of my ankles are achy, and my feet...well that's a whole different story. 6 black toenails, sore arches, and 1 big blistered heel, and I only ran the 15miler! This was the same exact outcome in 2007, and this time around I thought I would be more prepared. 50-60 miles a week since March, 16-18 mile long runs every Saturday, and hill repeat intervals the last 3 weeks in preparation for the steep hill sections. Apparently, nothing prepares you for mud, except mud

Yet despite the pain....I'm hungry for more

This is an awesome event, and the KC Trail Nerds go out of their way to provide a grueling, well supported course. I had a blast, and I'll be back

In 2007 I got bottlenecked in the middle of the pack as we funneled onto the trail, so this year I started on the front line. I went out way too fast and actually lead through the first mile before I blew up and relinquished my unexpected lead. The woods were hot and muggy (80% humidity) and made breathing difficult. It took me about 3 miles before I finally loosened up and got into a rhythm. Propelling myself up the steep hills with quick bursts of energy and then scrambling downhill on loose muddy rock was exhausting. I started to feel hot spots on the bottom of my feet within the first 5 miles. The previous night I had decided to wear a pair of super cushy socks that prevented my feet from sliding around. A poor choice, because the socks didn't vent well and held water. 9 miles into the race and my feet were water-logged and each rocky step or log jump became more and more excruciating.

I fell off the lead pack quickly and tried to keep composure, I knew there were 6 long miles of twisting, muddy bridal trails left. I planned on regaining some lost time on the out and back paved/gravel road, but the developing sores on my feet held me back from a full out run and I granny-trotted most of it.

The last few miles were filled with stretches of deep sunken mud holes, not only hard to walk through, but if you attempted to run you would most certainly leave behind a shoe. I caught a couple of staggering runners during the final decent onto the sun scorched field. I was happy to finally crawl across the finish line in 2:48 (6th place overall), 40mins better than 2007. I think I could drop it down another 20 minutes. Next year I'll run more trails in preparation and have the winning shoe & sock combo ready.