Derek Fong [Bib # 328], Falmouth, MA

My training: The bare minimum plan which I will definitely improve upon if I do another marathon. I had been running regularly (with a few 1 month hiatuses thrown in between due to miscellaneous injuries) for about 2 years. Up to the marathon training, which commenced after the Falmouth Road Race on August 17th, my longest prior run was 8-9 miles. I had done a couple 10-11 milers last summer but had some shin problems (bad shoes) and had cut back to mostly 6-7 mile weekend runs. I ran every other day, and had weekday runs of 4-5 miles. Anyway, I did the massive ramp up the week after the Falmouth Road Race of a 13 mile run. It was sort of an ``ultimate'' attempt at training for the marathon. If I could complete it, I would have a chance at training for the Cape Cod Marathon $\ldots$ if not, I wouldn't but would then just try to maybe build up a little more gradually and try a half marathon or something. In any case, each long run would be a new milestone and accomplishment $\ldots$ and if i could somehow make it up to 18+ miles, then the marathon might be worth a try.

Anyway, I digress. I completed the 13 mile run and it wasn't too hard $\ldots$ I felt a little tired the last mile or so, but I was cruising 9:40s most of the way $\ldots$ from then on I tried to alternate weekends with a long run and one half as long. On weekdays, I would maintain my 2 or 3 4-5 milers (I sort of was combining a bunch of marathon plans I had seen). I did a 15.5 miler and then ``breakdown''--the following weekend on a 8 miler I developed an aching knee/quad. Per the advice of some experienced runners in the department, I took a week off from running (in spite of the injury feeling fine after only 2 days). The next weekend I resumed training with an 8 miler $\ldots$ and mid week, I decided to test my luck and did an 18 mile run (trying to catch up with my original plan) $\ldots$ it went fine although I found I was more tired at mile 15 than I had been at the end of the 15.5 mi long run. Ten days later (3 weeks before the marathon), I did a 20.5 miler $\ldots$ felt really pretty good $\ldots$ I got fatigued the last mile or so $\ldots$ I shouldn't have stopped to get a water bottle at the end. I finished the main training with an 11 miler the following weekend which felt very easy and actually finished it with a couple of sub-9 minute miles. A few hours after that run, I started to feel these aches and twinges in my left ankle. These never really completely healed prior to marathon day, but fortunately, in the end, the ankle didn't give me problems during the race.

THE MARATHON

Weather: 50 F, sun for the first couple hours and then cooled and was overcast the rest of the way. Worst part: the course is designed that the hills are sheltered from the wind on Sippiwissett and there is tail wind for the first 5 miles and last 4 along the shore. However, the winds were opposite to the prevailing winds on race day; hence, head winds at the start and head winds at the end which were brutal when one is tired and getting cold.

Goals

1. Finishing.
2. Not destroying my body and injuring myself $\ldots$ I was hoping my nagging ankle aches and twinges wouldn't stop me from running the race, but also planned that if it bothered me in any significant way before mile 20, I would be smart enough to drop out.
3. Start slow enough so that I can negative split the course (i.e., second 13.1 faster than the first in spite of the second half having a 9 mile hill section).
4. Time-wise: I thought a *very realistic* goal was to average 10 minute miles and finish in 4:22; all conversion formulas say that my recent 5k and 10k times indicate a 3:50-ish finish. But, since this was my first marathon and I felt, in a lot of ways that I was ``undertrained,'' (i.e., I didn't do any pacework, speedwork, hillwork, etc.) I just wanted to finish and finish feeling decent (is that possible?) I had done my long run (including the 20.5 mile one) doing 9:50-10:00/mile (parts faster) on hilly terrain, so, I thought 10 min/mile would be very comfortable and easy.

Anyway, what happened?

• I met only goals (1) and (2) which is fine by me. I abandoned all time gaols at mile 14 (see below) I can't tell you how tempting it was to stop at mile 18 (right at our house where there would be a couch, ice, shower, food, etc.). I ended up finishing in 4:38 (10:38/mile) which is slower than I would have liked, but I am very proud that I actually kept going and got to the finish line.

Details

Except for the winds, everything early on went according to plan $\ldots$ lined up at the very back of the starting line and did the first three miles averaging almost 11/mi to make sure my shins were loosened up and was not going to give me problems (if I start off hard, I have problems on the outside of my shins). My housemate Steve and I (we were hoping to run together for as long as possible) were almost in the back of the entire pack at this point, but that was ok, we got to joke around and laugh with a few other runners, etc.

After the water break at 2.5 mi, we got into a faster pace $\ldots$ my shins were still a little tight, but responded well to dropping to a 10:05-10:10/mi pace, and by mile 6, we were both feeling a bit looser and mentally refreshed. As each mile passed, we slowly overtook people. My ankle felt ``creaky'' at times, but didn't really materialize beyond just an occasional ``this ankle doesn't feel quite right.'' From miles 6-10, we settled into a very comfortable 9:45-9:50 pace and I felt smooth, running was effortless, and everything was great.

Somewhere along mile 11 or so, troubles started lurking, without any warning--a tightness shot up my left calf (i.e., a developing cramp). It didn't end up cramping, but felt very tight. Subconsciously, I suppose, we eased up in miles 11 and 12 to a 10:10 pace $\ldots$ also possibly due to a few hills. Steve meanwhile couldn't get rid of a tight feeling in his knees. By the halfway point (which we hit at around 2:14), both my calves were feeling tight. At this point, Steve and I were pretty pessimistic. I think we were very unprepared emotionally for having problems this early on in the race. Our 18 and 20.5 mile runs had gone much more smoothly. I really didn't feel any significant problems (i.e., a slowdown) in these runs until the final mile or so (17 and 19 for those runs). I had thought that if problems/fatigue cropped up, they would have occurred around mile 20 or more (since we had trained on hills). No way was I prepared to have ``issues'' before the hills began at mile 15 (and don't end until mile 24!).

My friend Chris jogged along side us for a mile and half from mile 14 and it was nice to get distracted from all the difficulties; we had fallen off very quickly to a 10:40 pace and from that point on, I decided to not look at my watch. I hit splits every mile with the thoughts that it would be good to look at them afterwards, but not during the remainder of the race since they would just depress me.

Mile 16, the first hill mile, I started having an ache in my left quad (high on the thigh) for certain downhill stretches and started having the dark cloud of doom hanging over my head $\ldots$ as it turns out, this was the slowest mile of the race (11:30 including a water stop). From then on, I was glad I had run the hilly portion of the course many times, and at least knew the nuances of each and every hill. Mile 18 was the hardest $\ldots$ there is this steady incline for about 1/3 of a mile and then the course passes my house. At this point, I really thought of quitting. But somehow, I mustered the courage to grab the ``Gu'' (carbo gel) from our housemate Liz; and Steve and I trudged along $\ldots$ while early on it was refreshing to continually pass people, it lost any ``pick me up'' as I saw these very tired faces and forms and wondered ``Why in the world are we doing this?'' Steve started fading (not that I wasn't hobbling along too) just before mile 20 where there is the steepest and longest hill near the golf course. He told me to go on $\ldots$ not that I was going much faster, just that my hobble was just a little quicker than his. The tight calves maintained their condition after the big hill although they got a slight break (although then my left quad got the worse end) on the 1/2 mile downslope towards mile 21. There, my friend Sandra handed me another Gu packet which gave me a mild pick-me up and I continued on.

Then, rationale thought was lost for a moment as I passed into the Woods Hole village $\ldots$ I had somehow forgotten that there was a hill in going from Woods Hole Road to Church St $\ldots$ seeing that climb was disheartening, but I trudged on only to laugh along with another runner I caught up to. His wife was biking alongside asking questions: "Are you ok?" $\ldots$ ``No'' $\ldots$ ``Want some water?'' $\ldots$ ``No'' $\ldots$ ``Want some food?'' $\ldots$ ``No'' $\ldots$ ``Can I do anything?'' $\ldots$ ``How about a new pair of legs?'' I said, ``Hey if I promise to pay you back, can I have a pair too?.''

After passing him, it was a lonely trek for about 2 miles. I was missing having Steve or someone around to chat with and distract me from my tight legs which by now were feeling weary. Coupled to that was the feeling of dehydration (tingling hands) which was becoming prominent (started several miles back) $\ldots$ at mile 23, Sandra passed me another Gu and I saw my friend Sheri cheering me on. She said: ``Looking good. Good job''--my thoughts: ``Thanks.'' [mind rationalizes $\ldots$ ``What a liar! I look horrible!=)''] At mile 24, I passed a wave of friends including three members of the student relay team (Jay, Dan and Francois) which had finished in just over 3 hours. They were kind enough to jog with me for the final 2 miles (finally flat roads again!). What a big boost $\ldots$ someone to talk to and distract me from my battered legs and the brutal head wind which was becoming very prominent as the course lost all shelter along the beach.

I passed mile 25 and turned onto Walker St heading to the finish. At that point I finally realized that I would make it. Since mile 14, I had worried about my legs cramping and now thought $\ldots$ at worst, I would collapse (imagine both legs cramping simultaneously), stretch them out, and hopefully walk to the finish. But $\ldots$ no cramping, and I actually manage to pick up the pace (just a little) and have some sort of kick build up as I crossed mile 26 and headed to the finish line for the final 0.2 miles. A lot of friends were there cheering me on, and it was gratifying to feel that medal put over my head. Steve crossed the line six minutes later and that was another gratifying moment. We both had overcome a huge amount of adversity and completed our first marathons!

This marathon was one of the toughest things I've ever done in my life $\ldots$ harder than any of those 100+ mile bike rides and certainly harder than all the short duration swimming races I did over the years. And in spite of the pain, it was worth it. And i think, I'd do it again. And if I do another marathon, I think I'll know how to improve over the training experiences of this time. And hopefully, next time will be a bit less ``painful.''

I am pleased with the effort despite the slow time. I can only think that the cramping/tightening in the calves can be chalked up as ``a bad day.'' But somehow, I still finished in spite of the circumstances.

After math

I flipped through the splits on my watch this morning and actually was surprised: in spite of the slowdown at mile 14-15, I managed to maintain a steady pace (albeit at near 11 min/mi) from that point on. So, I take a little consolation that my slow, ambling pace $\ldots$ I didn't really hit the infamous ``Wall.'' The ankle seems ok in spite of the pounding $\ldots$ my legs though are quite stiff (several different locations!). My calves are doing well and I can only imagine that I had to alter my stride the last 12 miles of the race and taxed some other muscles in compensation. Walking up and downstairs is an exercise in pain management. Sitting down for long periods of time also is a bit rough as I stiffen up. Hopefully, I'll be able to do a nice comfortable walk by the week's end. I'm planning on taking a full two weeks (maybe more) off from running to let my body recover $\ldots$ hopefully, this ankle thing will completely heal.