Running After Spaghetti

Running After Spaghetti is a nonfiction exposure of the mental and physical strength to accomplish once-thought-impossible goals. Two different recreational athletes with very different challenges share their path. Casey also brings recipes to the table while struggling to prepare for and run a race distance she has never been physically able to attempt. And I am continuing my quest to reconcile a failure by embracing endurance, describing in detail the unexpected transition from reaching 12 miles on a training run to running 14 consecutive weeks of 100 miles/week (and still going). This is the second four months in one year with one goal…to finish one race.

Also in paperback;  http://www.amazon.com/Running-After-Spaghetti-Goal-Race/dp/153069034X/

And at Smashwords;  https://www.smashwords.com/books/view/623998
(pdf and multiple eBook formats, readable on computer and virtually any eBook reading device)
Also, you can check out the profile of amazing co-author Casey Sell on Smashwords. 

Tobacco Road Marathon

Don’t let this seemingly small race fool you, it has all the benefits of a big event and a better course. At the expo there were even beer samples. I passed on those; however, I was too confident when it came to the terribly delicious donut holes – eating not just one but two. It’s always the second one that leads to, “I shouldn’t have done that.” Chasing a whole bag of Tom’s Potato Chips devoured on the seemingly quick three and a half hour drive here, it was definitely not a wise eating decision. The potato chip rationale; the potatoes provided potassium, the chips were salted (sodium), this tasty bag was low in saturated fat and didn’t have monosodium glutamate. It was a win-win snack (at least for me). Note to the discriminatory conscious athlete/reader; this book is not a dissertation on healthy eating and I am not giving nutritional advice. After the expo we checked in at the Comfort Inn, about 25 minutes from the race venue. Surprisingly, being a Choice member with the hotel chain you get complimentary late checkout. In addition to providing 24-hour coffee/tea in the lobby, in your room you have a decent selection of pillows with various types of firmness. And the mattress was the most comfortable I have slept on before a marathon (away from home). This review was not solicited, it was just that comfortable at this Comfort Inn (Durham, NC).

Race day temperature was 61F at the start rising to 70F, with 91% humidity and SW winds at 7 mph. Needless to say, unless you trained for the heat and humidity, i.e. came up from Florida or a tropical rainforest on the equator, it was going to be a take-what-the race-gives-you day. Be patient up front and finish ok/strong, not suffering/broken from heat exhaustion. While waiting in the start corral I had the pleasure of a short dialogue with a woman who is running her 50^th full marathon and her husband who has finished the prestigious Western States 100-mile Endurance Run twelve times. That previous sentence has no typos, I am entering it again for verification (like you duplicate a password) – she is running her 50^th full marathon and her husband has finished the prestigious Western States 100-mile Endurance Run twelve times. This race had the deepest field of accomplished recreational runners that I have ever been cognizant of in a half/full marathon, more are coming up.

The course opens up on pavement for about 2 miles but then you are taken on a wide compact dirt-gravel composite trail bounded by towering pines for the majority of the distance. You also get to cross a few wood bridges and go through a short tunnel. The environment was very green, relaxing and as Jane said, “I was really impressed with the amount and quality of support, and water stations.” The enthusiastic volunteers also dispensed so many gels along the way in different locations you really didn’t need to carry any; I had one with me not knowing this was such a good setup. Between miles 8 and 9 while passing a woman who was wearing a jersey that said 100 marathon club (on the back) I smiled and shared, “Congratulations, 100 marathons, that’s awesome.” Plodding along at a steady pace characteristic of a veteran runner while having what appeared to be a mid-size white plastic bag filled to the brim with race cups tied to her waist she smiled back, “242.” I quickly inquired, “242 marathons?” She casually retorted while not missing a step as the bag bounced against her left hip, “Yes, this is my 242^nd marathon. I have been running for 24 years.” Yes, the shade from the thick pine forest and a slight cool breeze provided some relief from the heat and I was steadily pouring water over my head at more than one water stop as a cautionary measure, but it was “242” that stuck as the primary driver to move forward, there are no excuses for failure.

A little further along I got into an interesting conversation with a younger fellow who was running the race to provide company and a consistent pace for his wife (alongside). He asked me about my intended outcome to which I replied, “It will probably be between 3:40-3:45, if it is under 3:40 it has been a good day, under 3:35 an unexpectedly great day.” He then offered, “We just want to run consistent, we don’t really have a time goal. I don’t do any speed work, I haven’t qualified for Boston and I have run more 50-milers than marathons.” The ease in his conversational voice while cruising at a sub-8:30 pace was rightly indicative of treading many miles. When finding out I have been logging 100-mile weeks on RunKeeper he recommended the website Strava sharing as it says on the site, “Connect with athletes all over the world to stay motivated throughout your training and racing.” Pausing to check it out as I translate these notes, I am happy to see I can upload my RunKeeper data so I won’t have to wear multiple timing devices or try to use simultaneous apps on the same run. But you won’t find me there, the weekly format on Strava was a fixed Monday to Sunday (I keep mine Sunday to Saturday) and the downloadable RunKeeper data didn’t include manually entered times (I don’t wear a GPS tracker during events and on the treadmill and I don’t want to have to manually enter data on two different websites). So if you want to connect, friend me on RunKeeper. Let’s get back to the race.

At mile 8 I consumed a Salted Caramel GU energy gel (a handout) and then the GU Espresso Love gel (I was carrying) at mile 16. I should’ve let that one go and replaced it along the way with a less chemically-modified flavor. As Jane shared on the ride home, “No more caffeine for you.”

I followed the race plan of running four miles at a time but then after mile 20 just kept going to the finish line. I was passed quite a bit in the first two miles and then by a few more runners up to mile 11. But between miles 11 and mile 26 I passed several runners and no one moved ahead, except in the last half mile when two guys bolted by like they just started. It was a very impressive show of strength and experience to say the least. I found out after crossing the finish line and catching up to them to laud their efforts, one was 41 years old and hasn’t qualified for Boston but doesn’t do speed work and the other was 46 years old.

Hold on, we’re not done yet. Jane who was waiting for me (she had already finished the half marathon) added, “A woman running next to this man who appeared to be in his late 40s maybe early 50s said he was running his 300^th full marathon today.” The marathon and half marathon ran together for a part of the course during this race, and as you can tell from this recap so did beginners, experienced and many lifetime runners. Since this book is focused on time, I will share this was shockingly my fastest marathon in 11½ years and I ran a negative split (front 1:50:07, back 1:48:33). But it was the outstanding logistics, course, support and other athletes, and of course spending time with Jane on yet another new adventure that made this race one we will certainly come back to next year.

Time = 3:38:40, Distance = 26.2 miles, Pace = 8:20/mile

Sand, Surf and No Tempo

 

The Bi-Lo at the corner of Highway 17 and 517 in Mount Pleasant, SC is surprisingly selling a half dozen fresh baked southern biscuits for only $2.00. Feeling a bit hungry subsequent to a big drop in weight (now down to 168 lbs.) and knowing a tempo run was planned to be integrated into a 12-15 mile adventure, I had to eat something. “You’re in the south, biscuits are the way to go. Don’t worry, you will eat just one. Your weight is finally moving into the sub-170 range, you don’t want to screw that up.” Even though they were all room temperature from being shelved in packaging, the first biscuit’s flaky buttery goodness was southern delectable. So much so I caved to devouring two; I am confident the nervousness about the demands of a tempo pace was also a contributing factor.

As Greg McMillan describes in his YouTube video Tempo Runs - McMillan Running the tempo run is “done at or very near your lactate threshold pace, the pace you can race for about one hour, running comfortably hard and makes you callous to the mental strain of running fast for a long time.” I know personally this powerful speed-training technique has profound effects from even just a limited incorporation several years ago. By the way, Amby Burfoot (winner of the 1968 Boston Marathon and long-time Runner’s World editor-in-chief) refers to Greg McMillan as “one of the best and smartest distance-running coaches in America." On his website (https://www.mcmillanrunning.com/) there are a plethora of resources including a very revealing running calculator to determine proper training paces. This recommendation was not purchased or requested.

Coming back to today’s run, I am crossing the Isle of Palms Connector Bridge which joins Mount Pleasant to the Isle of Palms. On the way to the bridge, a grass strip is a nice pre-respite from the lengthy hard concrete bridge coming up in the distance. I am facing traffic as even though there is plenty of room to run, the only demarcation between your vulnerable flesh and skin-covered frame and 2 tons of metal flying by at speeds of 50-60 mph is a painted white stripe. But don’t let this discourage you, the expansive marsh views are remarkably picturesque. And what is ahead is well worth it.

Just on the other side (turning left), you have a restroom/refuel/water stop – Harris Teeter. And you are less than a mile to the beach. I thoroughly enjoyed this ultra-wide level joint-forgiving expanse for about three miles, then went into the Boardwalk Inn to pick up a definitely-needed bottled water. This beach is so wide, you always have room to run no matter how many pedestrians/bikers/other runners are present. On the return I became cognizant of the sounds of intermittent colonies of small shells crunching beneath the soft steps below and spent the last mile weaving with the changing tide. Needless to say (even though I was warmed-up & hydrated), following this relaxing experience with a four-mile tempo run on the connector back to the car was not going to happen. I have two marathons on the schedule within 7 days of one another – I can tempo during those events. They are part of the process anyway, not the goal race. I gutted out a second run late in the day (on grass) to push over 20 miles.

Challenge Your Challenge

95 miles out of a 100 are done before a 7 hour (extended to 7 hours and 41 minutes) drive to Charleston, S.C. on a Friday morning. I purposely did this because I wanted the challenge of running non-stop across the Arthur Ravenel, Jr. Bridge (connecting Mount Pleasant to Charleston, S.C.) to complete a 16^th consecutive 100-mile week. Over 4 months ago I crossed this bridge but I had to take walking breaks.

The temperature is a supportive 50F with 12 mph NW winds (and 70% humidity). When putting on my dependable Bondi 3 Hokas a disappointing noticeable torn area appears on the medial side of the right shoe between the fabric and the sole. This will be their last run. I could discard them now but I want to give these shoes an opportunity to go out on a high note, they have supported me exceptionally well for 100s of miles.

During a mile warm-up I have found a compact crushed gravel trail that is both perfectly forgiving and supportive, and shares pleasing views while keeping the bridge ominously in sight in the distance.

After engaging the first quarter-mile on the steep side of the bridge ascent while cutting a direct headwind I entertained the thought, “Running nonstop to one side is not enough. You have to, no, you want to run nonstop all the way across and back. Don’t walk/stop at the turnaround.” This headwind was engaged for 2 miles (going North).

With this new commitment my gait found a patiently determined pace, becoming consciously aware of my breathing to find a physical synergy between my respiratory rate and muscles. Thank you yoga.

There were several other runners and walkers on the course. Thinking of my friend Paul G. who is the most emotionally in-the-moment generous athlete I have ever known, I share a thumbs-up and good job with as many as possible to support their commitment to crossing the Cooper River on this 4km span of concrete.

After the turn-around, due to the change in bearing of the bridge, the first half-mile is also in a headwind. This side of the ascent is very gradual, a steady uphill climb. A major benefit in this direction was that quarter-mile markers came into view within the normal window of a steadfast forward gaze, I hadn’t noticed them before. Within a quarter-mile of reaching the top, RunKeeper’s notification was just loud enough over the continuous traffic flow to communicate a sub 9 minute pace. I didn’t expect this to happen before or during this attempt, I just wanted to run the whole bridge in both directions nonstop, to challenge my challenge.

  

Time = 42:49, Distance = 5 miles, Pace = 8:34/mile

(just the bridge, does not include warmup and cool down)