Race Report: Seattle Marathon

great job Tom...but could you take us there a little more? how many runners? crowd/fans support
along the way? did you employ a hydration/nutrition strategy? How/To What do you credit
realizing your goal? training? nutrition? Big international field or was the vast majority
local/regional folks?

In article ROuyb.266023$9E1.1405491@attbi_s52 said:

My goal was 3:43 and I hit 3:43.50. It was awesome and boy am I sore right now. Here is how the
run went.

Temp at start around 38 degrees, at end around 47 degrees. A little cloudy at the beginning but
very sunny half way though (couldn't ask for much better running conditions for usually rainy
Seattle).

[snip]

Quoted message said:

I'm pretty jazzed. But my stomach is a little upset. My legs feel much better now that I just got
out of an ice bath (do this after every long run, it really speeds up the recovery). The run was
great. Thanks for reading this.

Sounds like you had a good race, and ran very consistently, and nailed your goal. Well done.

Bob Glover's book is indeed very inspiring and helpful. He's a local runner here and coaches/runs
with the best (OK I'm biased) local racing team, GNY.

Cheers,
--
Donovan Rebbechi pegasus.rutgers.edu~elflordOpen ↗

Tom - Congrats on a great race and thanks for the report.

Even splits - 30 minute PR - you should be able to get down to your 8min pace soon enough. If you
can, try upping the mileage gradually before your next marathon (but make sure you take a well
deserved break first), and your 10 mile marathon-pace workouts will feel easier.

No problems with your hydration system either. If you manage yourself properly you shouldn't have to
urinate during the race, and 45 mins post race seems fine.

Anthony.

Quoted message said:

I'm pretty jazzed. But my stomach is a little upset. My legs feel much better now that I just got
out of an ice bath (do this after every long run, it really speeds up the recovery). The run was
great. Thanks for reading this.

Tom

Congrats Tom. I also ran yesterday. It was my first Marathon and I finished in 3:44:12. (goal was
3:45). Coincidentally (I'm assuming you are Thomas Byrum) I crossed the finish line, literally right
in front of you (I'm Daryl Handley) although you beat me on chip time. Race report to come.

"Globaldisc" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

great job Tom...but could you take us there a little more? how many

runners?

Quoted message said:

crowd/fans support along the way? did you employ a hydration/nutrition strategy? How/To What do
you credit realizing your goal? training? nutrition? Big international field or was the vast
majority

local/regional

Quoted message said:

folks?

Lets see. First a little back ground info on me. I'm 29, stand 5'6.5" tall, and weigh 145 lbs. This
was my second marathon. I did the same last year in 4:13.

There were round 2,000 marathon runners and 5000 half marathoners. Seattle has no prize money, so
mostly local NW people. The men's winner ULI STEIDL ran a 2:32:21. He is a local that has won this
event 5 or 6 times in a row. The women's winner was ELIZABETH FRAME, she ran a 2:57.23.

The support kind of sucks, very bare in sections, like the I 90 Bridge, Seward Park and the
Arberuim. But those that are there are yelling and screaming their heads off, so I have to tip my
hat to all of them. I really don't think the support or lack of support altered me, as I was really
focused and concentrated on the 8 min 30 second miles.

My hydration and fueling technique went something like this. They had water and PowerAde every two
miles, starting at mile 2. I ate some oatmeal and toast with honey about 2 hours and 30 min before
the race. Had half a Luna bar 1 hour before the race. And 8 oz of Gatorade with a gel 15 mins before
the race. I [censored] every 5 mins before, and took one last dump 15 mins before (that would be two for
the morning).

At mile 2 I had 3 or 4 oz. of PowerAde and some water. At mile 4 I ate a gel with water. I
alternated like this at every water station (which as I said were 2 miles apart), taking in about 55
grams of carbs per hour (I calculated it out the last night, and I'm glad I did because I would have
been ingesting too much had I not altered it from 8 oz. of PowerAde to 4 oz.). At some points after
fueling my stomach would get a little upset, but nothing major. My stomach is still a little upset
now. The one thing I would like to point out, is that I never [censored] once through the whole race, in
fact I didn't [censored] until about 45 mins after finishing. Let me know if this is bad or good or
inconsequential.

My goal was originally 8 min miles (3:30), but these last 6 weeks I felt as if I was overtraining.
My right upper quad and groin were really sore (I think Delayed Onset Muscle Soreness DOMS). I did a
few 10 mile runs at 8 min pace and just felt like I would peter out too much before the finish, so I
dropped it down to 8:30. I'm glad I did, because no way could I have maintained an 8:00 min pace.

I used one of Bob Glover's training schedule, ran about 40 to 50 miles weeks, did 4 runs at 20 miles
(one at 22) and 2 others at 18. I did speed work every week. Lots of hill repeats in the beginning
and 800's and miles toward the end.

I credit most of my success to mental training. Before today, I had a tendency to let fatigue and
pain takeover my mind. I never had the mental ability to run through any fatigue. Read Bob Glover's
Competitive Running Handbook, it has lot's of tips on mental training, visualization and tips on
fighting through any obstacle. Getting over the mental barriers were my biggest challenges coming
into this run, as I'm pretty fit and knew my body could handle it, as long as I pushed away all self
doubt. It's all about pain management, I'm not that good, but I'm getting better.

Tom

(Globaldisc) said:

great job Tom...but could you take us there a little more?

Get a life!

I'll post my report later, but even splits during this race is a great feat -- the winner was seven
minutes slower in his second half and 2nd and 3rd were 13(!) minutes off. If you look at the top 100
or so, the average "positive split" was something like 3-4 minutes.

--Ryan

Daryl,

That's too funny. I remember trying to chase you down inside the stadium, but I just couldn't do it.
If you are the person I'm thinking of, I think I was following you the last 3 miles. Damn, you
posted some great negative splits, especially for those hills. Do you think you could have gone out
a little quicker and still had a good 2nd split?

"Asweepay" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

Quoted message said:

I'm pretty jazzed. But my stomach is a little upset. My legs feel much better now that I just got
out of an ice bath (do this after every long

run,

Quoted message said:

Quoted message said:

it really speeds up the recovery). The run was great. Thanks for

reading

Quoted message said:

Quoted message said:

this.

Tom

Congrats Tom. I also ran yesterday. It was my first Marathon and I finished in 3:44:12. (goal was
3:45). Coincidentally (I'm assuming you are Thomas Byrum) I crossed the finish line, literally
right in front of you (I'm Daryl Handley) although you beat me on chip time. Race report to come.

Beasley said:

Daryl,

That's too funny. I remember trying to chase you down inside the stadium, but I just couldn't do
it. If you are the person I'm thinking of, I think I was following you the last 3 miles. Damn, you
posted some great negative splits, especially for those hills. Do you think you could have gone out
a little quicker and still had a good 2nd split?

It probably was, I was wearing a navy blue polypro shirt and navy blue shorts. I went around a group
of people right on the field as I imagine you did too. I only got passed by 2 people in the last 6
miles and I had recently passed both of them. I was really giving it everything I had to make my
time and felt really strong on the home stretch whereas a lot of others seemed to have really beaten
themselves up on the hills and were happy to limp in (don't blame em those hills were tough). When I
realized I was going to get my chip time for sure, I still kept pushng it because I thought it would
be great to get that finish line photo under (or right on 3:45). Missed it by 6 seconds, but I'm
very happy with my performance.

I was thinking today, that I could have gone out a little quicker but part of the reason for that
negative split was that I lost about 5 minutes in the bathroom at Seward park just before the mid
point. Up to that point I was 1 minute ahead of pace. 4 minutes was a lot of time to make up in the
second half especially in the head winds and on the hills. I just set a plan to try to take 15-20
seconds per mile out of the 4 minutes and it worked.

Daryl,

That's too funny. I remember trying to chase you down inside the stadium, but I just couldn't do it.
If you are the person I'm thinking of, I think I was following you the last 3 miles. Damn, you
posted some great negative splits, especially for those hills. Do you think you could have gone out
a little quicker and still had a good 2nd split?

"Asweepay" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

Quoted message said:

I'm pretty jazzed. But my stomach is a little upset. My legs feel much better now that I just got
out of an ice bath (do this after every long

run,

Quoted message said:

Quoted message said:

it really speeds up the recovery). The run was great. Thanks for

reading

Quoted message said:

Quoted message said:

this.

Tom

Congrats Tom. I also ran yesterday. It was my first Marathon and I finished in 3:44:12. (goal was
3:45). Coincidentally (I'm assuming you are Thomas Byrum) I crossed the finish line, literally
right in front of you (I'm Daryl Handley) although you beat me on chip time. Race report to come.

Beasley said:

Daryl,

That's too funny. I remember trying to chase you down inside the stadium, but I just couldn't do
it. If you are the person I'm thinking of, I think I was following you the last 3 miles. Damn, you
posted some great negative splits, especially for those hills. Do you think you could have gone out
a little quicker and still had a good 2nd split?

It probably was, I was wearing a navy blue polypro shirt and navy blue shorts. I went around a group
of people right on the field as I imagine you did too. I only got passed by 2 people in the last 6
miles and I had recently passed both of them. I was really giving it everything I had to make my
time and felt really strong on the home stretch whereas a lot of others seemed to have really beaten
themselves up on the hills and were happy to limp in (don't blame em those hills were tough). When I
realized I was going to get my chip time for sure, I still kept pushng it because I thought it would
be great to get that finish line photo under (or right on 3:45). Missed it by 6 seconds, but I'm
very happy with my performance.

I was thinking today, that I could have gone out a little quicker but part of the reason for that
negative split was that I lost about 5 minutes in the bathroom at Seward park just before the mid
point. Up to that point I was 1 minute ahead of pace. 4 minutes was a lot of time to make up in the
second half especially in the head winds and on the hills. I just set a plan to try to take 15-20
seconds per mile out of the 4 minutes and it worked.