First, my results ‑ 3:58:27 clock time minus 37 seconds to cross the start line nets 3:57:50 elapsed time. I’m back under 4 hours for the first time in nine years.

 

Secondly, a little background. Six weeks ago after Steamtown, I set preliminary goals for Philly. Sub‑4:12 floor goal, 4‑hours realistic goal and 3:50 ceiling goal. Then, after running Yasso 800's in 3:55 a week ago, I stated that I thought I was probably in 3:55 to 4‑hour shape and should be able to meet or beat my realistic goal.

 

Thirdly, after talking with Jeff Galloway at the MCM, I decided to conduct an experiment using his run/walk method to try to force up to a 13 minute improvement (his premise of the average improvement 4‑hour marathoners realize using his method) over my realistic goal of 4‑hours by trying to run the first 20 miles at a 3:50 marathon pace (8:47/mile) using a walk break every mile and then see how hard I could push the last 10k with no walk breaks to try to get to 3:47. I also stated that I was skeptical that it would work and predicted that I would probably crash in mile 15‑20 and struggle to finish, but would still finish within my goal range. That is exactly what happened, but not the way I expected.

 

Everything went well through 15 miles. The jammed start resulted in a slow first mile....9:32....but mile 2 was right on pace at 8:47, including a walk break after the first mile. I walked precisely 50 seconds immediately after each mile marker. I also walked during the water stations as long as necessary to drink 2‑3 cups of water and/or Gatorade. My average pace was 8:58 through 5 miles, 8:47 (perfect!) through 10 miles and 8:49 through 15 miles. Considering course terrain, I was right on target for my experiment plan.

 

I was working a little harder than I usually do most of the way. For instance, I was at a 2:2 breathing rate by mile 8 and I usually don’t reach that level until about 18‑20 miles in a marathon. (Progression from a 3:3 to a 2:2 breathing rate is one technique I normally use to discipline my race pace.) But, that was simply because I was really running an average pace of about 8:20‑8:30 during the run segments to make up for the 15‑30 seconds lost during each walk break. That’s a full 30‑40 seconds/mile faster than my true marathon pace capability. The walk breaks were helping, but not enough to completely offset the effect of the faster running pace. However, I was very encouraged at mile 15. I felt strong. My legs felt great. My stride was long. My stride rate was fine. And my form was holding well.

 

The first muscle spasm rippled through my right calf with no warning in mile 16. OK, I usually experience a few calf spasms during a marathon. Since my third marathon in 1984, I have been able to control them and prevent them from developing into a more serious problem with brief, slight stride adjustments. At first, it seemed to work this time. Then another spasm hit a minute later. Then another. Then every few strides. I fought them off for a couple of miles, but I was slowly beginning to loose a little pace because of shortening my stride each time one struck. Then, spasms started in my left calf in mile 18.  Still, I was at an average race pace of 8:50 through mile 18. Miles 19‑20 are uphill. My pace for these two miles slipped to 9:31 because of the combination of the spasms and the climb. Finally, shortly after a turn‑around early in mile 21, my right calf seized in a cramp. It was the first time I’ve had a cramp during a run since my third marathon in 1984. I was forced to stop and stretch it out. While stretching, the left one cramped. More stretching. Fortunately, mile 21 was a downhill mile and I was still able to complete the mile in 9:49.

 

I ran the rest of the race with no walk breaks, except for water stations, according to plan. But, I had to ease up on the pace to keep the spasms under control and prevent more cramping. My last 10k took 59:47, an average pace of 9:38. I couldn’t even force much of a finishing push because of the calves.

 

I’m convinced that the spasms were caused by the faster pace that was necessary to offset the walk breaks and to try to run a faster race than I was trained for. As Frank so wisely said, you just can’t get away with doing that. I was a little underhydrated earlier in the week. But, I think I corrected for it in the last 4 days leading up to the marathon. I carboloaded and took in a lot of potassium, including potassium supplements for 5 days, before race day.

 

Conclusions ‑ the final results of my Galloway experiment are neutral. I’m convinced that I ran the time, but not the race, for which I was prepared. I don’t think the Galloway walk breaks helped or hurt the final results appreciably. I am convinced now that most of the improvement realized by experienced marathoners using Galloway’s method is due to it helping to keep them from “overrunning” the race and suffering a severe mid/late race crash, as Brian suggested. However, I do think there might still be value in the walk breaks for those who are able to run good marathons without them. Except for the spasms, my legs felt better throughout the race, especially the last few miles, than they have ever felt in a marathon. My muscles didn’t tighten as they usually do around mile 20 and my stride stayed fluid and strong without forcing it. Also, they feel much better today than they ever have the day after a marathon, although that might be simply because I was forced to run an “easier” pace over the last 8 miles because of the spasms. If I am right that the spasms were caused by the pace necessary in trying to run faster pace than was realistic, then walk breaks just might help get one to 20 miles with fresher legs in a marathon run at one’s realistic goal pace, thus enabling a stronger and faster final 10k. In other words, if I had run a 9 minute pace instead of 8:47, I might have reached mile 20 without the spasms and in better shape for a final 10k push than I ever have before. If it worked, it could produce a marginal improvement (2‑5 minutes, maybe?) over a well run race without walk breaks.....no where near the 13 minutes I targeted. But, that’s an experiment for another race.....after I set a new “normal” baseline and qualify for Boston. J

 

I’m satisfied with the results of my marathon season. I ran 15 minutes faster than last year’s Philly and 10 minutes faster than Steamtown six weeks ago. After Philly last year, I was 32 minutes away from qualifying for Boston. I estimated it would take 2 years to get there through higher level training and losing 15 pounds. I have lost none of the weight yet, but have gotten halfway to Boston through training. I now have to drop another 17 minutes in the next year. My next goal is to shed the 15 pounds by the time I go to Florida in January, then run a hard 10k program through the spring, and finally train for a sub‑3:40 marathon next fall.

 

In addition to the race, the Philly weekend had many other pleasures. A few Forum folks got together for dinner the night before the race, met at the race site Sunday morning and/or shared a couple of post race beers at a local sports bar. DanW; Elizabeth and her husband, Jim; Grandpa Charlie and his daughter, Tracy; Crab (Rob) and his friend, Laura; Jim Mc and his wife, Patty; Tammy; Jack and his wife, Lorraine; and Sue and me. Plus, friends of Dan’s from New York, Jill, LeAnn and Jerry joined us. Hopefully, they will join our Forum family, too.

 

Good friends. A good weekend. A good race. A good marathon season. On schedule to reach Boston. Yep. Life is good! J

 

Jim2

 

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