2019 LA Marathon (continuing the build)
Yesterday I ran my first non-IronMan/non-trail marathon at the 2019 LA Marathon (automatic PR!). Although I was convinced pre-race running 26.2miles on pavement would be one of my least favorite forms of exercise, the experience was awesome. It also served as a great fitness test/benchmark for the big 50 mile run in June.
This was my D race of the year after the Oregon 50 miler in June, the Long Beach half IronMan two weeks
ago, and the Edwards AFB half-marathon in May. I also decided to run the marathon just a month ago, as part of my training build-up. As such, I didn’t really have any lofty goals going into it, especially as I hadn’t trained much (read 2 bike and swim sessions and 1x 10-mile run) after my half IronMan two weeks ago. I did have a few smaller goals I wanted to achieve:
Run the majority of the race in heart rate Zone 2 in prep for the 50 miler, with an average heart rate of 140bpm. Whatever pace shakes out from that I’ll take.
Work on core temperature control to promote low average heart rate.
Have a better run performance than the 13.1 disaster at the Half Ironman two weeks ago.Recover quickly post race.
Run my first marathon!
Have fun!
Graded against the goals above, this run was probably one of the best I have ever had in my life. I averaged a heart rate of 140bpm, which put me in a comfortable 8:53/8:54 pace. The pacing summary below from the official race timing chip shows the consistency the target heart rate provided me in terms of pace. Since there were 24,000 runners and I started 30 minutes in the back, the first 6 or so miles were chaotic (but fun). Dodging and weaving between masses of runners, trying to establish a comfortable pace was hard. Not until after mile 6 did the field spread out enough for me to run my own race. I have been focusing on running longer distances by heart rate in the last two months, and although it is not everything, it sure provided me with a consistent pacing strategy that will translate well to the more hilly trails of an ultra-marathon.
My nutrition and hydration were both on point. I used my running vest with a full 32oz Gatorade bottle of Tailwind/water mix (about 1200mg of salt), 4 Gu gells, 2 Bonkbreaker bars, and a bag of salt pills for additional sodium as needed. I never felt any cramping throughout the 26.2 miles, I was sweating enough, never felt hungry, and my pee was clear after the race. There were aid stations at every 2 mile point where I typically took in about half a cup of Gatorade and a full cup of water, supplementing with my Tailwind. Overall happy with my nutrition/hydration plan and strongly believe I can scale that up successfully for the 50 miler.
One aspect I started working on towards the tail end of my IronMan prep last year is core body temperature control. Keep the body cool can help control your heart rate and effort level. At each of the 2-mile aid-stations, I would use 2 or 3 cups of water to keep myself cool, pouring it down my shirt, running shorts, and in my hat. It woke me up every time and provided me with a consistent boost. The only downside was the larger than predicted amount of chaffage where the water would settle between my skin and clothes. Unlike in my triathlons, I did not apply any Vaseline before this run (oversight), but will definitely do so next time.
Although my feet and legs felt predictably tired after crossing the finish line, I never cramped or had any pains throughout the run (in sharp contrast to my race two weeks ago!). I was a bit stiff and sore getting out of bed the next day this morning but once i started moving it was not too bad (got to go fly some gliders at Tehachapi for Test Pilot School!). I predict to be back on the bike and in the pool by Wednesday, and to run again by the weekend.
Overall, I had a blast during the race. There were so may people running it (24,000 in total) that there was no shortage of motivating, interesting, somewhat odd, and surprising sights to keep me entertained/moving. I counted no fewer than 3 Elvis and Freddy Mercury impersonators (one that was running), an arm wrestling station, three running Jesuses (sp?) in sandals (!), a few preachers (to put it kindly) on the side of the road, a number of awesome drum-line bands and other live music, and too many awesome volunteers to count. The most inspiring/motivating sights were the multiple wheelchair competitors and Team Hoyt racing participants, pushing themselves to allow those that can not complete the 26.2 miles on their own to enjoy the wonders of the LA marathon. I hope to give back like that someday soon as well.
Next stop is the Edwards AFB half marathon on 18 May, which will be a fun speed-focused training opportunity before we hit the 50 miler in June. We are getting close to reaching $2000 of our $5000 fundraising goal to support Maj Katherine Portillo and the $100,000/year out of pocket cost she and her husband Pavel need to cover for 24/7 nursing care. You can help out this great cause by vising the Go Fund Me page.
