29th CIM Finish Line

Crossing the 29th CIM Finish Line

I’ve run two marathons in my lifetime so far, and I plan to run more.  The first time was the Chicago Marathon, and the second was the 29th California International Marathon (CIM).  In this article, I will compare how I trained for each and look at the results.

Training for the Chicago Marathon

Before I ran the Chicago marathon, I trained for an entire year.  I used a training plan from a book I read by Dean Karnazes (50/50: Secrets I Learned Running 50 Marathons in 50 Days — and How You Too Can Achieve Super Endurance!).  This marathon training plan is in one of my postings if you want to get right to it.  Does the training take an entire year to do?  No.  I ended up running through the training two times.

The first time I completed it was around May-Jun 2010 time frame; I actually ran a marathon on my own; were my calves sore after mile 21.  I had to walk and jog periodically until I completed around 26 miles; it was pretty hot that day too!  My time was around 4:37.

The second time I completed the training plan was before the actual Chicago marathon.  I really stuck to the plan, which meant I ran anywhere from 4 to 6 times per week, logging in many miles.  during this second round, I injured myself a couple of times.  The first time was to my left knee.  I think I logged so many miles to the point that my left knee got very painful to the point where I could no longer run.  I stopped running for about a couple of weeks until I could run on it again.

The next time was maybe a month before the marathon.  This time the muscles under my feet were sore.  I experienced the pains associated with plantar fasciitis.  To treat it, I iced my feet regularly using ice in a regular plastic cylindrical bottle (I rolled my feet on it); eventually, it wasn’t as bad anymore and I could run on it.

Oct 10, 2010 came.  I ran the Chicago marathon and completed it in 4:57.  It wasn’t ideal running weather as it was warm (around 60’s in the morning, then 80’s later in the morning).  Were my legs sore!  The last 800 meters were a killer as a small incline caught me by surprise.  Then on last 200 meters I pushed to the finish line, even getting a chance to take a picture of the finish line from a distance.

Training for the CIM

I took a different approach to training for the CIM.  This time I used a training plan from Active.com which they provided for free.  The training was scheduled to begin in August and complete just before the CIM (Dec 4, 2011).

Before August 2011, however, I continued some degree of running regimen.  Running three times a week only with occasional cross training activities involving a stationary bike (non-weight bearing workouts).  I used a training concept I read from the book titled “Runner’s World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary FIRST Training Program“.

The general idea is to run only 3 times a week with cross training work outs in between.  For the three runs to work, you need have a purpose for each run–interval runs, tempo runs, and long runs.  This comes down to achieving the following with each run:

  • interval runs – trains you to run faster
  • tempo runs – helps your body become efficient at processing oxygen; this way lactic acid are handled better, and as a result, you can run faster longer
  • long runs – designed to help your body get used to running for long periods of time; builds endurance
During this time frame, I also read a book called McDougall called Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen (Vintage).  McDougall is on to something.  This inspired me to look into two thing:

Perhaps the problem is that my feet have been effectively in a cast for the many years I’ve been wearing running shoes.  This could account for the weakness in the muscles in my feet, and the issues I had with my plantar fascii.  So I got myself a Vibram shoe–Vibram Fivefingers Mens Bikila LS Castle Rock/Navy/Grey 44 to be exact.  All information regarding running barefoot says to take it slow, so I did.  On some days I do short runs, I would wear my Vibram Fivefingers Bikila LS.  Boy, did I notice a big difference; my calves were sore.  Running almost barefoot makes you want to land on your forefoot by instinct.

To ease my transition to barefoot/minimalist shoe running I also bought a Saucony Men’s Progrid Mirage Running Shoe,Silver/Black/Yellow,11 M US.  This is considered a minimalist shoe.  It has a very small heel to toe height difference.  I ran with this for this first time in May 2011 at the 100th Bay to Breakers (12K run).  Running in these shoes felt great, it was very light.

I stated to experiment with the chia seeds.  You can make chia seed drink simply by mixing 2 table spoons of the seeds with 40 ounces of water.  Add some brown sugar for flavor (or whatever turns you on), mix, and let stand for at least one hour.  I leave mine overnight in the fridge, and it tastes good.  It really does give you a energy and because it absorbs water very well, it serves as a good energy drink for long runs.

OK.  Back to the training.  August came and went.  I began my training runs, doing only 3 purposeful runs a week and mixing in some occasional cross training workouts in between.  The core of my training was just the 3 runs per week.  Two week from December 4, I began to taper off.  On the last week, I did very little running.

December 4 in Sacramento area was great.  The weather was perfect for running–no wind and the temperature was around the 40’s.  On the morning of the run, I made sure I had a little light breakfast (just a light breakfast bar), and I made sure I was hydrated (drank gatorade).  Just minutes before the run, I finished drinking my chia seed energy drink.  For this run I wore my Nike Pegasus 26+ (not my Vibram Fivefingers since I’m not ready for that yet).

I had a strong first half (2:03), but I buckled at around mile 23 I think.  I had some of the most serious muscle cramp attacks in my life–on my left quadriceps and on my right hamstring.  I had to periodically stretch and walk just to recover.  Nevertheless I completed the run in 4:36!  Overall a good run.

Conclusion

Personally, I thought my training for the CIM was better for my body since I didn’t suffer any injuries during my training period.  However, I think I didn’t really follow the training plan as well as I could have.  I attribute the muscle cramps to this.  The preparation in the morning with the chia seeds also helped significantly I think as I felt a lot of energy that day.

On 04 Dec 2011, I ran the 2011 California International Marathon (CIM).  It was my first CIM.  If you have not run it before, make sure you read this.  It will help you prepare for one of the most interesting runs of your life.

The Expo

As with any major marathon events, the expo is as much a part of the marathon event as the run itself.  I got there the day before, in time to check into my motel, and then pick up my bib, and check out a few booths.

Lesson #1—make sure you reserve a motel early enough (more than a month before; 2 months before just to be safe) so you don’t get stuck in a smoking room.  That room smelled like the smoker was still in the room.  I don’t smoke and I hate the smell of smoke.  This made it difficult to get to sleep; the movies at the motel was pretty good though.  They had an Indiana Jones movie marathon.

Lesson #2—make sure to have a checklist so that you don’t forget anything.  I forgot to bring a little bit of Vaseline.  When running for a long time, any rubbing between skin can become painful especially in a marathon.  I realized this while doing my final check at the motel.  Fortunately I was able to get something at the expo.

At the expo, I went around a couple of times to check out the various exhibitors.  I did the Chicago Marathon last year and their Expo had a lot of freebies.  Here there were only a couple of booths where they gave out stuff.  The rest of the booths were basically selling running gear and various running-related stuff.  I guess the good thing about all this is that you can purchase running gear you might have forgotten to bring.

On the way back to the motel, I decided to check by the hotel where the bus is supposed to pick us up.  I asked the people working there if this is where the bus will stop by to pick us up; they said that they aren’t a CIM hotel.  They even had a letter stating that the pick up is at 13th and J st.  So I went back to the expo to ask the people who were selling the bus tickets.  They just asked me to check the bus pickup list.  I found another hotel next to the other one I checked and noted it.  The good thing was that it wasn’t too far from my motel—only a short walking distance.  I checked with that hotel staff as well, and non of them seem to really know.  At this point, I realized that the CIM just use these hotels as markers on the map to identify runner pickup points.

The Ride to Starting Line

The thing with the CIM is that the route isn’t a loop.  Basically, you start at point A and finish at point B—26.2 miles away.  The starting line is near the Folsom Lake Dam.  I woke up at 3:30 am and got ready.  By 4:45 am I headed for the hotel lobby where the pick up were to occur.  There were already some runners there waiting for the bus.  By around 5:15 am, the buses (lots of them) came.  I boarded one of the buses.  At around 6:00 am, the bus reached the starting line.  We all disembarked.  There were many buses.  We had the option to sit around in the bus or get off.  I’ve been hydrating in preparation for this, so the call of nature was urging me to get off and visit one of their many port-a-potties.

The Run

At the expo, they announced the weather report.  They predicted a temperature of 44 degrees with no wind at 7:00 am.  They were right!  For the run, I had a blue tech T-shirt, and my black running shorts.  But for the wait, I had a jacket and a nice warm-up pants.  I also brought a pair of light weight gloves.  During the wait, I continued to walk around in order to warm up and drink.  At around 6:35 am, I lined up for the port-a-potties for the last time.  They did a good job here since the wait was only about 10 minutes.  At 6:45 am, I took off my warm up jacket and pants, stuffed them in my goodie bag, and turned it in to the sweat bag truck.  This gave me just enough time to stretch my hamstrings.

At exactly 7:00 am, the run began.  It took around 5 minutes for me to get to the starting line.  I had positioned myself with the 4:25 pacers.  The temperature was perfect; it was enough to make you want to run.

The rolling hills make for a very interesting run, especially at the very beginning.  It can make you run faster than you should.  Which I did.  For the first several miles, there were several steep downhills.  I’m pretty good at going downhill, as I have learned to let gravity pull me down causing to me to go past sub 8-minute pace on several occasions; but then the uphills would get me.  Here’s the funny thing…by the 13.1 mile mark my split was 2:03.  By this time, I already decided to leave the 4:25 pacers behind.

At 17 miles, the 4:10 pacers were in sight.  I started get close to them.  I was doing pretty good, but I was starting to get a hint of cramps on my quads and hamstrings.

The one thing about the CIM course is that it starts to somewhat get flat in the later part of the second half of the run.  That was good, because by mile 23, the cramps hit me.  My hamstring muscles were in pain and wanted to contract by themselves.  The same goes for my left quad muscles.  At this point, I had no choice but to do some stretching and walks several feet before attempting to run again.  I had to repeat this multiple times until I could continue to run again without too much cramp pain.

At 1 mile away, I saw a guy with a sign that says “The end is near”.  At that point, I wasn’t walking any more, no matter what.  I approach the final turn, and saw where the men and women started to split.  I was close.  I wanted to try to sprint, but didn’t want to pull anything especially as the photographers start to take finisher photos.

I finished the run with a time of 4:36—21 minutes faster than my Chicago marathon time!

I might have done better if I took it easy on the first half—maybe.  But one thing for sure, I need to strengthen my quads and hamstrings.  I probably need to add some form of equivalent hill workout in my training regimen.

Post Run Activity

The post run activity was OK.  I got so hungry from the run that their pancakes, bananas, bagels, and cookies tasted good.

The best part was that my family was able to track me down.  We had our own celebration and post run photo op.  It was good to see them.  They are my support team.

Summary

The CIM is a good marathon course.  The uphills and downhills and the surrounding areas make it a very interesting course.  The expo wasn’t as interesting as others I’ve been to, but the running experience was awesome.

If I don’t make it to the New York City marathon next year, I’ll do this one again next year.

The date, 10-10-10…the event….the 2010 Chicago Marathon.  After about 10 months of preparing for this run, I finally made it.  I completed the run with a time of 4:57:14.  My goal for this run was to simply cross the finish line with a descent time.  This time isn’t bad considering the temperature.  That day had a relatively warm or hot temperature for a long run.  The temperature range for that day was between 60 degrees and 82 degrees.

I ran this race with my sister-in-law.  We stuck together for the first half.  As a result her half marathon time and mine were exactly the same:  2:25:31…not bad.

As part of a charitable effort, I ran for a cause–St. Jude Children’s Research Hospital.  Some of my friends supported me there.  My wife contacted others and was also able to get pledges.  I estimate that the total pledges comes out to be around $1000.  I will be happy if this effort will make a difference in the life of one child.

There is one thing very different from this run–many people running are running for a cause.  I don’t see this on 12K or lesser runs, and I’ve done many such runs.  I think a marathon is different and that it takes a special dedication and determination to complete such a challenge.  Drawing from my own experience, the dedication and determination were definitely there.  Since December of 2009, I have been training for this run, waking up at 4:30am and running at around 5:00 am.  Not too many people can do this.  Sometime during the training, I suffered through multiple injuries:  plantar fasciitis, knee soreness, and maybe even IT.  I rested and recovered.  As a matter of fact, I was still recovering from a knee sprain/soreness/inflammation when I ran this marathon.  The good thing was that my knee didn’t even bother me during the run!

Observing the crowd, I saw many people from different walks of life, some people stood out in that they obviously had some form of injury or disability as can be seen in the way they run, yet they are there doing the marathon.  That is very inspiring.  I have never seen this kind of determination in any race I’ve been to.

Running a marathon has been an experience.  Knowing that not many people can complete such a challenge makes one feel somewhat special.  Now that it is over, it seems that I have caught the marathon bug.  Which one should I do next?  Someone suggested the NYC marathon.  Hmmm…maybe.

I just finished my long run today.  It is at least 6.5 miles, and guess what…I ran over my first hill today.  The reason this is a momentous event is that where I live it is very flat, but the route I took today got me running over a freeway overpass.  It gave me about a 1/10 mile uphill run.  I actually felt pretty good going up that hill.

The nike+ sensor/pedometer I was using said that I ran 6.97 miles for the entire route; but I know that as I as get tired my stride tends to get a bit shorter; that is why I think the run is around 6.5 miles.  So my pace is probably about 9:15 minutes/mile since it took me just about 1 hour to finish the run.

Based on this run, I think I should be able to maintain this pace for a long time.  So this might be my marathon pace. 

Next week, my long run will be 8 miles–week 10 of the 26-week training plan.  This will be a challenge since I will be on a cruise during the week.  As you know eating is the main activity on most cruises.

One of my life’s goal is to run at least one marathon–a 26.2 mile run.  To that end, I’ve been reading about various information on how to do it.  One inspirational book I recently read was “50 50” by Dean Karnazes.  Dean is an endurance runner.  He set out to run a marathon everyday for 50 days; he achieved it!

This tells you what the human body can do if the mind is set to do it.

In his book he lays out a training plan for would be marathon runners who has never done one before.  I summarize it for you here:

Week Mon Tue Wed Thu Fri Sat Sun
1 Rest walk 20 min Rest walk 20 min Rest walk 20 min walk 20 min
2 Rest 10X: walk 1 min, run 1
min
optional: walk 20 min 10X: walk 1 min, run 1
min
Rest 10X: walk 1 min, run 1
min
10X: walk 1 min, run 1
min
3 Rest 7X: walk 1 min, run 2 min optional: walk 20 min 7X: walk 1 min, run 2 min optional: walk 20 min 7X: walk 1 min, run 2 min 7X: walk 1 min, run 2 min
4 Rest 5X: walk 1 min, run 3 min optional: 10X: walk 1
min, run 1 min
5X: walk 1 min, run 3 min optional: 10X: walk 1
min, run 1 min
5X: walk 1 min, run 3 min 5X: walk 1 min, run 3 min
5 Rest 4X: walk 1 min, run 4 min optional: 10X: walk 1
min, run 1 min
4X: walk 1 min, run 4 min optional: 10X: walk 1
min, run 1 min
4X: walk 1 min, run 4 min 4X: walk 1 min, run 5 min
6 Rest run 2 miles optional: 7X: walk 1
min, run 2 min
run 2 miles run 2 miles Rest run 3 miles
7 Rest run 3 miles optional: run 2 miles run 2 miles run 3 miles optional: run 2 miles run 4 miles
8 Rest run 3 miles optional: run 3 miles run 3 miles run 3 miles optional: run 3 miles run 5 miles
9 Rest run 4 miles optional: run 3 miles run 4 miles run 3 miles optional: run 3 miles run 6 miles
10 Rest run 3 miles optional: run 3 miles run 3 miles run 3 miles Rest run 8 miles
11 Rest run 4 miles optional: run 4 miles run 4 miles run 4 miles optional: run 4 miles run 9 miles
12 Rest run 5 miles optional: run 4 miles run 4 miles run 5 miles optional: run 4 miles run 8 miles
13 Rest run 5 miles optional: run 4 miles run 5 miles run 5 miles optioanl: run 4 miles run 10 miles
14 Rest run 4 miles optional: run 4 miles run 5 miles run 4 miles optional: run 4 miles run 11 miles
15 Rest run 4 miles optional: run 4 miles run 4 miles run 4 miles optional: run 4 miles run 9 miles
16 Rest run 4 miles optional: run 4 miles run 6 miles run 4 miles optional: run 4 miles run 12 miles
17 Rest run 5 miles optional: run 4 miles run 4 miles run 5 miles optional: run 4 miles run 13 miles
18 Rest run 5 miles optional: run 4 miles run 6 miles run 5 miles optional: run 4 miles run 14 miles
19 Rest run 4 miles optional: run 4 miles run 5 miles run 5 miles optional: run 4 miles run  9 miles
20 Rest run 5 miles optional: run 4 miles run 6 miles run 5 miles optional: run 4 miles run 15 miles
21 Rest run 5 miles optional: run 4 miles run 6 miles run 6 miles optional: run 4 miles run 16 miles
22 Rest run 4 miles optional: run 4 miles run 5 miles run 5 miles optional: run 4 miles run 10 miles
23 Rest run 6 miles optional: run 4 miles run 6 miles run 6 miles optional: run 4 miles run 18 miles
24 Rest run 6 miles optional: run 4 miles run 8 miles run 6 miles optional: run 4 miles run 20 miles
25 Rest run 5 miles optional: run 4 miles run 6 miles run 6 miles optional: run 4 miles run 12 miles
26 Rest run 7 miles optional: run 4 miles run 5 miles run 4 miles Rest MARATHON:  run
26.2 miles

Critical points to remember:

  • Make sure you are hydrated every 6 miles
  • Watch what you eat before a run
  • Get good shoes; any minor annoyance can become serious when extended for many miles; you can get blisters or irritate a knee or hip

To track your progress, think about signing up for an account on active.com.  There you can get a free account to help manage your training.  You can even map out running routes around the neighborhood.

Another site where you can track your progress is at nikerunning.nike.com.  There is you use a Nike + enabled shoe and a sensor, you can easily track your distance, calorie usage, time, and pace.  Information is logged on their site where they provide you with fancy looking graphs to see how you are doing.  And if you’ve gained around 1 year of experience, you can use their training plan there to achieve better marathon races.