OK, Flower. The unedited report (apologies for length): Prologue: I decided to run the marathon on February 10 and registered the next day. So I had about 66 days before the race. Before signing up I hadn’t run more than eight miles at a pop since November’s Richmond Half Marathon and averaged about 25 to 30 miles a week. My decision to run was impulsive, but I couldn’t imagine having a marathon right in my home town and NOT running it. I ran slowly last year after a very bad winter (sick and hurt) and thought I really should do it again this year. Training: I ran 12 miles on February 12, and then 14 on the 17th. Thereafter I ran long about every 10 days (mostly Tuesdays and Fridays) until the end of March. I increased the long runs by two miles each time, ending with two 20 mile runs on March 22 (the only weekend long run) and March 31. I didn’t wear a watch or HRM for the long runs and didn’t even time the 20s. I just ran them looking for a strong, solid effort throughout. The other days were all 30-45 minutes at MAF or below, except for a session of “Yasso 800s” on February 22 (4 X 800) and again on February 15 (8 X 800) targeting 3:40 per 800 but usually ending up faster. There was also a moderately hard 6 miler on March 7 sans HRM. My weekly mileage was higher but topped 40 only a few times. The month of April was a “taper” with shorter runs at much higher intensities and more days of no running. This was not a “by the books” LHR training scheme at all. LHR was instrumental in allowing me to recover on the many easy days so that I could hit the hard days hard. The hard days went well, and after the 18 miler I changed my mind and decided I should run the race with a solid effort instead of just coasting it to finish. I didn’t time my 20 mile runs specifically to try and keep my confidence high. Race: I didn’t wear a watch or HRM for this race, and there were NO split clocks on the course (and I say that in a very good way). Clear skies with temperatures in the upper 40s forecast to rise to around 65 by 10:30. The lines for the porta-potties at the start were enormous, so I skipped figuring I’d take care of business on the road. Ended up holding it the whole way. A friendly crowd with many out-of-towners. Because I’d run the race before and lived locally I was something of a “course expert” among those near me at the start. Mostly I tried not to freak them out over the hills. Race went off a bit late. I had a decent spot in the field near the front. A guy lost his hydro-belt about 20 yards after the start. Fluid on the road and dodging runners all around. Got away clean and then things settled down. Tried to groove into a comfortable pace over the first few miles and got passed a good bit. Enjoyed the scenery around UVa and Old Garth Road there were some huge hay rolls still in the fields. Because of the limited traffic control, the race is designated as “no headphones” (for safety reasons) but that was honored mostly in the breach. A half-marathoner with headphones on passed me and proceeded to cut me off three times in 10 paces at about 5 miles. Completely oblivious to the fact that I was still less than a step behind him. Getting angry would only be a waste of my energy so I just moved around him and passed him back early on the first significant climb. The course is described as “rolling” but, truly, it’s hilly. No single climb or descent is all that rough, but in the aggregate they deal out a beating. My strategy was to modulate the effort on the ups to keep the effort even and then glide the downs without too much pounding. Started feeling really good around 7 miles and switched from water to Gatorade. Staying well hydrated was a key factor today, and I handled it well – full bladder and all. Spectators are sparse here, so you can really talk with them as you run by. I love good-natured joking around with spectators and aid station workers. Pulled out my trademark “How come the most beautiful women on the course are always here?” line at couple of locations starting at mile 10. Yes, I’m a lame, lame loser. I already know that. Hit the first dirt road segment (Ridge Road) at the top of the second big climb still feeling good. The course is beautiful and Ridge Road is a special part of it. Great place to train. I run here a bunch and did my 16 mile run there. So I’m familiar with the area and could focus on the beautiful morning and the fields. Chatted with a few runners as they passed me. Came off of Ridge ready for big climb number 3. After a relatively quick dirt road out and back to fill up the distance my “cone of silence” was shattered. Two runners going out past the 15 mile marker mentioned it was “2:08” since the start – I was a little short of 16-1/2 at the time. Damn. Didn’t do the math, but I knew that meant I was having a good day just focused on how I felt (which wasn’t great just then but wasn’t awful either). At least I was now passing runners and not getting passed. On this segment I watched a mare romping in a pasture with her two foals teaching them to run. Arrived at the 30K aid station and my legs were getting a little sore. I was still passing people steadily. Traffic control over the next 3 miles would be dicey at best since there’s no real shoulder on the road. At 21 miles (coming down the first big up) a semi with a wide load dominated the hill and forced the runners to cross the open road to the right side. Look behind as you cross, kids. The oncoming traffic can’t see what you’re doing. At this point my thighs (quads and hamstrings) are hurting and my stride’s definitely shortened a bit, but that’s the only part of me that doesn’t feel bad. My breathing and HR seem fine and I can pass the “talk test” easily. Try to distract myself by thinking about “Duel in the Sun” (which I read this week for motivation). On a long sustained up just after 22 I met up with a runner who was not having a good day. He mentioned that he’d been in 11th place for a while but was fading pretty badly now. Looked like a really rough way for him to go out, but he was keeping it together pretty well and had a great attitude about it. Over the next few miles the human carnage on the roads started to build. People who’d gone out too fast or hadn’t planned for all the hills were slowing down, and I was passing a good number of people each mile. My quads and hamstrings were sore but I was moving and feeling remarkably good otherwise. I was still chatting and joking with the aid crews and spectators. Just before 23 I joked with another spectator who tried to encourage with the classic “You’re almost there!” (“Don’t say that! You know that’s not true!”) The last hill around 25 miles is nasty. I was hurting but, near the top, I passed another runner and found I had some gas left in the tank. I decided to see if I could air it out and, when I picked up the pace, my body didn’t complain. In fact, it loved it and wanted to play along. I have never felt good in the last mile of a marathon, let alone felt like I could attack it. Today was my lucky day. I kept picking off runners here and there over the last mile and, with a quarter mile to go, let it loose with a kick just to make sure I didn’t get passed back. Saw my wife and girls as I crossed the finish line and worked the crowd for a little more applause. The time on the finish clock said about 3:32 – first time I’d looked at a clock all morning. My fastest marathon in six years and just five minutes shy of a PR. By 11 A.M. I was relaxing at home with a cup of coffee. Very glad I decided to run this one.

Carmel, Bummer on not getting the BQ but what a GREAT PR - I am amazed! (You must have sucked before.... just kidding, sorry, I couldn't help myself.) You are an awesome long distance runner and I enjoy your regular posts on the LHR board - please, don't go away now. Thanks. And again - Congrats on your wonderful performance.

Hah. Good one. RR on the main board if anyone is interested. LHR is now something I will continue. I like the results and the method and I'll keep adding what little I can and learning from others here. This is a good positive board to help others improve and that alone is worth hanging out for a long time. I am targeting a fall race to BQ and will be providing more details of my triaining throughout the summer for comments and advice. Today is a rest day where I plan to spend some time walking and recovering. Cheers.

Today was my lucky day. I kept picking off runners here and there over the last mile and, with a quarter mile to go, let it loose with a kick just to make sure I didn’t get passed back. Saw my wife and girls as I crossed the finish line and worked the crowd for a little more applause. The time on the finish clock said about 3:32 – first time I’d looked at a clock all morning. My fastest marathon in six years and just five minutes shy of a PR. By 11 A.M. I was relaxing at home with a cup of coffee. Very glad I decided to run this one.

I enjoyed reading your race report. Everything (nearly) is very upbeat and positive - sounds like you had a very good day. Perhaps not due to luck as much as due to a well executed conservative marathon specific training plan. I've read from others, I think it is Nobby, who've mentioned again and again that it is better to be slightly under trained going into a marathon than slightly over trained. It is certainly important not to train so hard that you injure yourself before the marathon - I've been there and done that, it is not good. I have only had a little time to quickly read your post but I will later go back and read how you trained for it to see if I can learn a thing or two. Thanks so much!!

GMoney Congratulations on a great marathon. Awesome that you ran without a watch. CarmelRunner Terrific job on the 20 minute PR. Sorry that you didn't BQ. You didn't run the marathon in the Vibrams, did you? run48 Way to place in the 5k! Hope you're able to work out starting the initial mile at a fast, sustainable pace.

Ran the 13th annual DRB 50K trail race on Sunday. About 6 weeks ago I decided no more fast running, just stay under my MAF and see how this race goes. I did this for close to 60 miles a week and only did about 14 last week, most of my running was between 11-12 mpm...Bottom line is I finished 5th in 6:16, felt great all day, started slow and maintained, passing people all day long. It was my fastest time in years at this race. This was my 12th time running it, missing it the year I lived in NM. Low HR training works! You can read the report here: http://perogoats.blogspot.com/ Steve

Congrats, Steve. Nice to see hard evidence of what we all know is working.

Ran the 13th annual DRB 50K trail race on Sunday. About 6 weeks ago I decided no more fast running, just stay under my MAF and see how this race goes. I did this for close to 60 miles a week and only did about 14 last week, most of my running was between 11-12 mpm...Bottom line is I finished 5th in 6:16, felt great all day, started slow and maintained, passing people all day long. It was my fastest time in years at this race. This was my 12th time running it, missing it the year I lived in NM. Low HR training works! You can read the report here: http://perogoats.blogspot.com/ Steve

Good Job Steve - you ran an amazing race! Congratulations on your success I read your blog post; you are obviously not a newbie to long distance running - I wonder if you ran so well due to the LHR training or due to the First Endurance Shot product?!