Marine Marathon Race review part 2 of 2

Welcome back to another addition of #shlomotrained

This post is part 2 of 2 from the 2014 Marine Marathon, which took place on October 26, 2014.

(See previous post to read about miles 0-13)

As I continue to make my charge towards the finish and try to hit my goal time of 2:50. Let's pick it up at the half-way point.

Miles 13.1-18
After wishing Jeremy good luck on his marathon journey, I continue to keep pushing the pace to stay within reach of my target time of 2:50. You have to remember at this point in the race, the wind really started to pick up, and it felt like it was always in my face.
After getting off of Hains Point (mile 15), we make a quick dash through the tidal basin pass the World War Memorial heading next in the direction of the Washington Monument. This is the first time during the race where I feel the effects of the strong head-wind, making it tough to keep a good pace. Non-the-less, the crowds lining the streets keep cheering us on while I kick it into second gear heading east toward the Capitol Building and mile 18.


Miles 18-22
Continuing along the pancake flat roads along the National Mall and through mile 19.5, I am still believing in myself to hit my target time, until...... (take a deep breath) two other runners double cross me while we are making the left hand turn onto 14th street, not allowing me to take my full-length strides, I feel my left foot land in an awkward position (I didn't completely roll it thank God), enough to raise a "Red Flag" for caution in the final home stretch of 6 miles.
Now let's talk a little bit about wind. The wind can either be your friend or your enemy, and today it was the latter. Heading onto the approach to the 14th street bridge and back into NoVA, the wind was so strong it felt like for every step I took forward, I was being pushed back two. So pumping my arms at my side, head down, and the determination to get to the finish line I finally make it across the bridge and into Crystal City VA.


Miles 22-Finish line 
To tell you the truth I don't remember much of running through Crystal City, but please let me share with you what I do remember.
After getting off the 14th street bridge I remember going under an over-pass and making a left hand turn. The noise of the crowd was so loud I felt like the home team just won a world championship! Guess what, they were all there for me!! (because nobody else was around me)
Being at mile 22, with a "busted" ankle and 4 miles to go it was time to dig deep and see what I what I'm really made of.
Will I give in and walk? or,will I push the envelope and dig deeper?
So this is what I decided to do, I closed my eyes envisioned the finish line and kept telling myself the following few phrases.
"Soft feet, stay relaxed, drive those arms and legs and you will be there in no-time",
"You know you have this",
"This pain is only temporary, and it will pass soon".

After telling myself these phrases over and over, again and again I find myself at the 25 mile mark. Almost there!
The last mile was just really about digging deep. I wanted to stop and shake the hand of each Marine lining the street, but yet wanted to finish before 3:05 (with the wind and busted ankle I lost significant time). The crowd was 3 people deep and some places 5 or more, waving flags, holding banners with all types of quotes and funny marathon sayings, and I was soaking it all in. 
  Then came mile 26 and the final left hand turn to the finish line. What can I say, I was totally drained, I left every bit of energy out there on the course and now I had to run up a "massive" hill to get to the finish at the MCM Memorial.
I kept telling myself, "drive those arms, drive those legs!!" 
    I'm totally out of breath, drained, tired and ready to eat breakfast and all I needed to do was finish. (I'm thinking pasta, and soup at this point)
Next, I look up and I am crossing over the finish line!! 3 hours 4 minutes and 45 seconds! (not the 2:50 which I hoped, but satisfied with my finish)
Mission Accomplished!

   After shaking hands, and saying thank you to each Marine I get my finishers medal and pictures are taken.

Overall I have to say, I have no regrets doing this race and I would totally come back and do it again. The support at each aid station, the Marines, the crowds, the whether, and most of all; every type of runner. 

*I hope you enjoyed reading about my experience at the 39th Marine Corps Marathon.*

*I apologize again for a lack of pictures* 

   

Marathon week!

Did I mention that I am running a marathon this coming Sunday here in the Washington DC area?

Anyhow, for all of you who are new here, welcome to #shlomotrained!

Finally, we are here. Marathon week.

A week that is filled with lots of 1-sleep, 2-stretching, 3-easy runs, and 4-plenty of good nutrition.

and one simple rule, KISS (Keep It Simple Smarty).

As a competitive age-grouper, Personal Trainer, and Sports Performance Coach, I would like to share a few key "ingredients" that have helped me succeed and stay injury-free.

1- Sleep,

As many of you know, your next workout is only as good as your recovery. As an endurance athlete, I aim for a minimum of 7 hours of sleep a night, and 9 hours on the weekends. Sleeping enough will keep you feeling fresh and ready for each and every workout, without feeling burnt-out.

2- Stretching,

Stretching out both before and after your workout will help you stay injury-free. Your muscles are attached to your levers (known as bones), by a tendon called the Golgi Tendon Organ (or GTO). Stretching relaxes the GTO and allows more blood flow to the working muscles so you can move with ease and full range of motion.

3- Easy runs,

Yes! You heard it from me, easy runs.

Going out for easy runs at a minimum of 3 times a week, has allowed my body to build a strong base to my aerobic engine, so I can work harder for longer. Yes, I do go out and complete hard training sessions. Just remember, if you treat every session as a competition, you are bound to injure yourself. Proceed with caution, and listen to your body and how it feels.

4- Good nutrition,

"Food shall be thy medicine, and medicine shall be thy food" -Hippocrates 

I will keep this one short. Eating as close as possible to it's original state the better it is for you.

Eat when hungry, and eat to survive.

Lastly, KISS.

When I think I'm keeping things simple, I simplify it more.

The more you can simplify your goals the better the out come (I know I'm being vague). The less you have cluttered in your head while training has allowed me to focus at the goal at hand.

With that being, yesterday I went out and enjoyed a nice bike ride from my apartment to Mount Vernon VA. a round trip of 65 miles at an easy average of 15 mph.

#shlomotrained

Back to the bike shop

 "Back to the bike shop"

As some of you may know besides for running, I am also a cyclist and soon to be tri-athlete.

With my new job as a Corporate Wellness Fitness Specialist, I am looking forward to biking to work more often in the coming months.

(Here it is, on the way to the bike shop)

  

So the "beast" is back in the shop, and I am looking forward to putting this bicycle back to good use!!

I recently received some amazing nutritional products from the brand "Clif Bar", and I'm looking to give it to one of you.

(Take a look at some of what you may be getting)

• Just #shlomotrained doing your favorite exercise, and this may be yours!

In other news:

• The Marine Corps Marathon is less than a month away! (In fact 27 days)
• I know someone who has an extra bib for MCM '14, if you, or somebody else you know that may be interested, please let me know ASAP! *there are some specific requirements (comment below, or private message me)
• The Veterans Day 10k is rapidly approaching, sign up today right here at http://runpacers.com/race/veterans-day-10k-tidal-basin-walk/ 

Exercise movement of the week:

The side plank - no equipment needed 

Try this: Complete 3 sets of 20 reps on each side, on Mon/Wed/Fri.

Good Luck, stay strong, and peace

#shlomotrained