Napa report

[ktzmoh]

So this was my third time running Napa in as many years. I love this race - it's such a perfect time of the year for me and my schedule, the weather is (usually) great for running, and it's so beautiful.

This is also the first race I've done as part of  Project 3:30, which I've taken to calling my quest for the 3:30 marathon.  I started working with a running coach, and the approach to training was pretty different than what I imagine I would have done myself. I only trained for 12 weeks (I have always done 16), I only ran 4 days a week, and I maxed out at 42 miles in my peak week. So it was a lot less running than I thought I would be putting in.  She had me doing a ton of specific strength work, intense speed workouts 2-3 times a week, including speed workouts nested in every long run, and resting a lot. I was definitely not sure about this approach - on one hand I wondered constantly if this was enough running, and yet on the other hand, every time I saw a crazy long run workout that had me doing my PR half marathon pace at mile 18 or a 20 miler, I wondered how in the actual fuck I was supposed to complete that?! 

As it turns out, I really liked this approach to training. the 12 week cycle was amazing. I am usually burned out and counting down the days until taper, and this time I still felt like I had a ton of energy when it was all of the sudden time to taper. And the speed work seemed to really work - I definitely felt those fast finish long runs help me mentally and physically at the end of this marathon. And all the different workouts calling for very specific paces during each interval really helped me dial in my pacing.

So Napa. I was going for an average pace of 8:45/mile. That's 15 seconds faster than my previous PR pace, which was last year at Napa. My coach and I talked and planned to run the first 6 miles at an 8:55 -9:00 pace, then pick up the pace after that. Specifically, I was going to shoot for 8:55 for miles 1-6, then drop down to 8:40 for the next 12, and then either hold it there or pull back to 8;45 for the final 8 miles.

I chickened out a bit on this plan, feeling nervous about digging too big a hole for myself in the beginning. So I went a bit faster than 8:55, but  did still try to keep it reigned in for the early part. First five clicked at 8:51-8:54, and I took the big hill at mile 6 pretty conservatively, so wound up with my slowest mile of the day at mile six in 9:02. I had al320 with me which was really great. I felt really smooth and relaxed in those first miles, and my heart rate stayed pretty low - I just focused on settling in and getting warmed up and focusing on my glutes and form.

Then it was time to ease down closer 8:40. I was able to hover between 8:38 and 8:43 pretty well for 9 miles. Then at mile 16 I started feeling a little tired and fell back to 8:45s, which is essentially where I stayed for the rest of the race. I did have my fastest mile  at mile 18 in 8:32, which was a nice surprise.

Things started getting a lot harder after mile 20 and I found myself really fighting for every mile. I tried to stay laser focused on smaller, manageable goals of running each mile in 8 minutes and 45 seconds, imagining they were just 1 mile repeats during training. I just told myself to try to hold my pace for one more mile. Let's just hold it for this mile and then deal with the next one when it comes. I also cursed myself repeatedly for saying out loud that I want to work toward at 3:30, like WTF was I thinking?! I somehow managed to stay right at 8:45 for miles 21-25, which was great. By the time I got to mile 25, though, I thought I might puke. My stomach has never ever felt nauseated during a race. But today I really thought I might have to puke and rally to finish. I couldn't really do anything about it, so I just tried to get my breathing controlled, tried to keep my shoulders and arms relaxed, and thought about my form for that mile.  That last mile was a rough 8:54.

The finish line was great, I knew I had a huge PR and was thrilled at how things had gone. But as soon as I crossed that timing mat, my body really shut down. I had to be supported to  walk through the finisher area, I sat down for a while, I had to fight not to throw up. I did get to watch @vtcupcake and irene adler come in, and got to cheer them through the chute. But I wound up not going to lunch with everyone because my stomach and whole body was really touch and go. But a nice rest, a bubbly water and finally a burrito when my stomach could handle it seemed to work wonders.

So that's it, a Napa hat trick is done. I really liked the coach I was working with and I look forward to working with her again down the road.

Final time: 3:50:22

[G22]

Congrats on a great race and a new PR! I have no doubt you will get that 3:30 soon!

[Brit]

Congrats on your new PR! Your race recap is so inspiring!

[jene]

Congrats on your new PR! Can’t wait to see what you do next!

[cinco]

Congrats! What an awesome race! You rocked it!

[sadlebred]

Congratulations on your PR!

[hannahb]

Congrats!

[shauni27]

FRIEND! I am SO fucking proud of you! You are amazing and inspiring and just so bad ass. I am beyond impressed.

Sorry that you felt so sick, but I hope you are feeling better now and are basking in the glow of that epic race.

[scm1011]

Congrats on your PR! Thanks for including the details about your training plan, that was interesting.

I'm sorry you felt so out of sorts at the end. That happened to me after both my marathons, and its no fun.

[emilyj]

Rockstar! Congrats on such an awesome race!

[breezy8407]

Congrats on your PR! Amazing time.

[mrshandy]

Congrats on an awesome PR!!! You ran a smart race!

[lilypad1126]

Congrats on your amazing PR. Sounds like an awesome race!

[mysticmuffin]

Amazing! Congratulations on a great race and that shiny new PR of yours! I have no doubt that you can work your way to 3:30.

[Wines Not Whines]

Congratulations! Your training was really intense and it paid off.

[CallingAllAngels]

Wow. You really left it all out there. Congratulations on a strong race. I know you have 3:30 in you. You have come so far already. You constantly amaze me.

[reginaphalange72]

Congratulations on an incredible PR and a great day! That's a bummer you weren't feeling well enough to enjoy it at the finish, but you powered through that like a champ. I'm sure that 3:30 is not far off.

[shellfish26]

What an incredibly strong and smart race you ran! I was so in awe as I tracked you. Congrats on the fancy PR!

[mrs.jacinthe]

Congrats on your PR! Sounds like you gave it 100% effort, and that's amazing. Way to freaking kill it!!

[gt7301b]

Congrats on the new PR and a great race.

I think you are going to rock the 3:30 goal 

[taratru]

Girl, you are so going to get to 3:30, be patient! You kicked ass! Congrats!

[wawa]

I am in awe! Huge congrats on such a huge PR and such a strong effort.

[Mushe]

Congrats on a huge PR, and such a great effort! I’ve been following your training on Strava, and you look so strong. I’m sorry the finish was so rough. I wonder if nutrition is part of it? It’s so weird how sometimes something that worked well on a long training run can be disastrous in a race. I experienced that with the one 50k I’ve done, the Tailwind destroyed my stomach on a warm race day.

[mrsukyankee]

Congratulations on your PR!

[hurricanedrunk]

Congrats on your huge PR, you really kicked some ass! Sounds like you ran a really smart race, sorry to hear about your stomach issues at the end. I was very interested to hear about your training and working with a coach.

[moreace01]

Congrats on your PR!

Your training plan sounds really interesting - I had good luck with running less days a week my last marathon (granted, I've only done 3) - I felt stronger and was less worn out.

Try a flatter course for that 3:30 - like Chicago! I'm sure you'll get there soon.

[wambam]

Excellent work! One step closer to 3:30!

[goldengirlz]

Congratulations and great recap!!

[thom]

You are so inspiring in your dedication to your goals and the work you put in to making them happen. You 'talk the talk' AND 'walk the walk!'

I feel very similarly to you in that I want to work closer to a BQ marathon time, but every time I set a PR I feel sick if I think about how much faster I still need to run. It's a process, right? And then if you look at how far you've already come you know you can keep on with the journey.

I'm glad you are celebrating your PR and happy in your accomplishment. Your marathon progress is just awesome to behold. Congrats!

[ktzmoh]

Mar 5, 2018 11:19:49 GMT -5 Mushe said:

Congrats on a huge PR, and such a great effort! I’ve been following your training on Strava, and you look so strong. I’m sorry the finish was so rough. I wonder if nutrition is part of it? It’s so weird how sometimes something that worked well on a long training run can be disastrous in a race. I experienced that with the one 50k I’ve done, the Tailwind destroyed my stomach on a warm race day.

I think so. I started using Gu Roctane last year and really liked it. But I use a lot less gels during training runs than I do during a race. I really like them a lot more than regular Gu, but they have a ton more caffeine. I was worried about all that caffeine so I swapped out some of them for regular gus with no caffeine. Then I compensated for the extra electrolytes by taking Gatorade at every other aid station. But that may have been a mistake - I never drink Gatorade. That could have upset my stomach.

Also I didn't have a solid dinner the night before. I think it wasn't substantial enough to stick with me. I felt hungry at the beginning of the race despite my usual pre-race breakfast. So maybe that plus the Gatorade? IDK. I think I'm not going to do Gatorade anymore and I"m going to go back to my traditional pre-race burrito the night before.