Sunday, March 3, 2013

Living Stats

Marathon and Ultra-Marathon Completions
(1) Frisco Ultra
(2) Flying Pig 26.2
(3) Minneapolis 26.2
(4) Patriots Ultra
(5) Omaha 26.2
(6) Des Moines 26.2
(7) Route66 26.2
(8) Little Rock 26.2
(9) Lakefront 50K
(10) Frisco 26.2
(11) Fargo 26.2
(12) Patriots 26.2
(13) Steamtown 26.2
(14) Indianapolis 26.2
(15) Mother Road 100
(16) Rocket City 26.2
(17) WDW 26.2
(18) Ice Breaker 26.2
(19) Galveston 26.2
(20) St Louis 26.2
(21) Wild Life 26.2
(22) Missions 26.2
(23) Run4 Ranch 26.2
(24) MS Blues 26.2
(25) St Louis 26.2
(26) Frisco 26.2
(27) Brookings 26.2
(28) Memphis 26.2

US States - Completed A Marathon or Ultra-Marathon
(1) MO: Frisco 50K 4/18/09
(2) OH: Flying Pig 26.2 5/3/09
(3) MN: Minneapolis 26.2 5/31/09
(4) KS: Patriots Ultra 9/11/09
(5) NE: Omaha 26.2 9/27/09
(6) IA: Des Moines 26.2 10/18/09
(7) OK: Route66 26.2 11/22/09
(8) AR: Little Rock 26.2 3/7/10
(9) IL: Lakefront 50K: 3/27/10
(10) ND: Fargo 26.2: 5/22/10
(11) PA: Steamtown 26.2 10/10/10
(12) IN: Indianapolis 26.2 10/16/10
(13) AL: Rocket City 26.2 12/11/10
(14) FL: WDW 26.2 1/9/11
(15) WI: Ice Breaker 26.2 1/23/11
(16) TX: Galveston 26.2 2/20/11
(17) MI: Wild Life 26.2 10/9/11
(18) LA: Missions 26.2 11/12/11
(19) MS: MS Blues 26.2 1/7/12
(20) SD: Brookings 26.2 5/12/12
(21) TN: Memphis 26.2 12/1/12

Pursuit Of Sub-4 Hour Marathon US States
(1) OH: Flying Pig
(2) MN: Minneapolis
(3) NE: Omaha
(4) IA: Des Moines
(5) OK: Route 66
(6) AR: Little Rock
(7) MO: Frisco
(8) ND: Fargo
(9) PA: Steamtown
(10) IN: Indianapolis
(11) AL: Rocket City
(12) WI: Ice Breaker
(13) TX: Galveston
(14) MI: Wild Life
(15) MS: MS Blues
(16) SD: Brookings

If you are interesting in following my daily outings find me on Google+

Monday, April 30, 2012

2012 Frisco Marathon

Yesterday, 4/28/2012, I was grateful for an opportunity to participate in another marathon event.  The Frisco offers a variety of distance options (8K, half-marathon, marathon, 50K, and 50M).  I was attracted to the longer options but I only had the budget for the marathon.

Most of the marathons I participate in involve travel.  I enjoy the travel, but it is also enjoyable to participate in local marathon events when possible.  I really got prepared for this one at a casual pace and arrived at the starting area with only 15 minutes to spare.  I missed out on the group Marathon Maniacs photo, but I did get to spend a few minutes visiting with a runner friend of mine who I first met at the starting line of the Frisco event in 2009: the Ultra Monk.

Part of my excitement about this marathon opportunity was to have another go at employing my (re)creational marathon strategy [see this post: here].





I leaned on my MOTOACTV to keep me from taking it out too fast or too slow during mile 1.  After that 8m:24s mile, I put the screen to sleep and settled into a sustainable glide.  During that first running portion I enjoyed conversing with a little group that was doing the 50K.  I also managed to drop the plastic bag that I had brought along to try and keep my phone dry.  This was a bit of a bummer because I was hoping to take pictures of as many runners as possible to share on the Ozark Mountain Ridge Runners Facebook group page, and without that protection my lens got pretty fogged up.





I used my first rejuvenating walk segment to take some pictures, fuel, and to post some content.  When it was time to run again I gave into the temptation to take off a bit too fast (this is apparent in the mile split data gathered by the MOTOACTV).




I put on some tunes during my first walk segment and I kept them on until around mile 24.  It was fun to hear songs that were suggested to me by friends (in response to a Facebook post).

The first 13.1 miles went smooth.  I knew I was not being totally conservative, but I felt like I was still positioning myself to run a negative split (i.e., 2nd 13.1 more efficiently than the 1st 13.1).

During Miles 11 through 15 I was primarily occupied with taking photos of the runners I witnessed going the opposite direction of me on the trail.  This also included me communicating words of encouragement to them as we passed.  It was a blast to actually encounter runners that I knew (a bonus of a local event).




Frisco 2012

Once the picture taking job was done it was kind of nice to put my phone away and settle into the race a bit.  In retrospect I started pushing up the pace a little too soon.  A few of the runners I passed during miles 15 through 20 got to enjoy returning the favor during miles 22 through 26.

I was hoping to at least stick with my cycle of 27 minutes of running and 3 minutes of walking all the way to the finish, but even more I was hoping to feel super fresh and drop the walk segments totally for the final 10k.  The dream is: 20 mile warm-up and 10k race.

Into the first mile of the final 10k I could tell I was not going to be discarding the walk segments.  The battle at that point was dealing with the temptation to throw in bonus walk segments.  About 8 minutes before my scheduled walk segment I shift into a walk.  I quickly reconfigured my interval timer and changed it from 27 and 3 to 8 and 1.  When I got running again I was hot, fatigued, and my heart rate seemed exceedingly elevated.  8 minutes at that point felt like too long, so I again reconfigured my interval timer.  I landed on 4 and 1.  I was able to keep 4 and 1 rolling for a few cycles.  I found myself longing for an aid station.  I desperately wanted to pour some cold water over my head.

An aid station appeared about 2 miles from the finish.  The water over the head felt great.  The last two miles were pretty pathetic.  I was primarily a walker with bursts of 40 yard runs.  I saw a few runners pass me that appeared to be in my age division, but the desire for age division hardware was not strong enough to get me out of my walking gear.

Finally the finish line appeared and that helped me shift back into a run.  I popped my 360 over the finish and enjoyed seeing the Lakin family at the finish handing out hardware, water, and encouragement.  It felt great to get another marathon finish and I refused to be disappointed with my performance.  It was not my dream day per se, but it was close enough.






I was excited to see others experience various accomplishments: first marathons, first 50ks, first 50 milers, and new personal records.

I have already shifted to thinking about me next event: the Brookings Marathon.  I would like to give this strategy another go and see if I can get me a sub-4 hour negative split performance (I have only had 1 negative split marathon performance).

A note regarding the MOTOACTV: I kept the display asleep for most of the event and at the finish I had 50% battery remaining.  Impressive!

Finishing time: 4h:04m:49s (9m:21s per-mile)
Clock time: 4h:04m:59s
Overall: 25/104 finishers
Male 40-49: 6/29 finishers
Marathon/Ultra-Marathon event completions: 26
Marathon event completions: 22
Ultra-Marathon event completions: 4
Marathon US States: 18
Ultra-Marathon US States: 4
Marathon/Ultra-Marathon US States: 19
Marathon & Ultra-Marathon US States: 3
Sub-4-hour Marathon US States: 15


Saturday, April 28, 2012

2012 Frisco Railroad Run: Plan







This morning is the Frisco Railroad Run. I am pretty excited to participate. This is the 4th year for this event. The event carries a special place in my heart! During the inaugural event in 2009 I completed my first marathon and ultra-marathon via completing the 50K. During the second year I accomplished my present personal best for the marathon with a 3h:19m:18s performance. I am thinking I missed year number 3 due to a shortage of funds in my marathoning budget.

Today I am not gunning for a personal best, but it would be nice to be in the mix for some age division hardware.

Here is the plan for the day: I am going to start by employing a repetitive cycle of 27 minutes of running and 3 minutes of walking (i.e., rejuvenating walk segments). I think I will take the first few miles out around a 8m:45s per-mile-pace. The first 20 miles will be framed as a warm-up. With 10k remaining I will consider discarding the walk segments and shifting into a racing gear. I would love to see a solid negative split performance today (i.e., second 13.1 miles covered more efficiently than the first 13.1 miles).

Ready for an enjoyable day of (re)creational marathoining!!!

Sunday, April 22, 2012

2012 Go! St. Louis Marathon

My 25th marathon/ultra event completion was a 4h:30m pacing gig at the 2012 Go! St. Louis Marathon on April 15,2012. Last year in St. Louis was my first official pacing gig and I experienced a melting down failure. I am thankful to say that this year I was able to taste some success. The primary highlight was seeing one of the runners who ran with me get herself a 19 minute personal record.

Thursday, March 1, 2012

Week 8




Week of 8 of 2012 got off to a solid start and then...I got a new computer. I am presently on a mission to develop my first app for the Google Android App Market. On my new computer I am working on my Java skills. As the weekend approached I was thinking of going real long on Saturday morning...I forgot my son had a math competition that I was taking him to...whoops. Needless to say, not an overly impressive week once again. Being an ever-optimistic-dude, I am hopeful that March will be full of glorious mile consumption.









My heart did get stirred up during my 17 miler on Monday and I decided that I am going to gun for a 7:20 even split marathon effort in December 2012. Time to get this vessel shaped up.


Monday, February 20, 2012

2012 Week 7




Things got rolling a little bit better this past week. Started the week with an enjoyable 15 mile outing in the snow.









I was more consistent with getting out there on a regular basis. I enjoyed a couple outings with my wife, and one outing with the Republic Running Gang (only 2 of us this week). The weekend was a little bit of a disappointment, but I enjoyed some good times with my family so that is a valid reason for less mile consumption.

During today's run; which goes for day 1 of week 8, I landed on another goal for the year. By December I wanted to be prepared to do a 7:20 per-mile even split marathon for a new personal best of approximately 3 hours 12 minutes and 16 seconds :)

Coming into week 8 I am intending to experiment with a different approach to eating. I will scoop everyone in on that next week.

Monday, February 13, 2012

2012 Week 6


pathetic week

Wowser, another pathetic running week. Why? I continued to be obsessed with my new phone. I believe I mentioned my new phone during my posting about last week :) It was a colder week and I just wanted to stay inside and play with my phone...so I did. I broke the zero streak on Saturday and it appears that I might be ready to get some momentum going again. Only 62 days until my next race event. Another pathetic element about last week was my calorie intake versus my calorie burning! I ate and drank way too much. Hopefully, I will have something more glorious to write home about next week!

Monday, February 6, 2012

2012 Week 5


This past week felt very close to a recovery of the momentum I had prior to the car accident on January 20th. I was able to get back out there early Thursday morning to run some miles with the emerging Republic Running Gang (some prefer Group), and I was able to partake of a couple long runs during the weekend. Saturday I enjoyed an out-and-back on the challening Terrell Creek road. Sunday, the FlyingDuck and I grabbed an enjoyable 20 miler on the Frisco Highline Trail. Coming into week 6 I am looking to recover some solid calorie burning and some discipline within the realm of my food consumption. To promote the emergence of Rob-the-Flyer I really need to burn off some of this extra meat.

Thursday, February 2, 2012

2012 Week 4




Week 4 of 2012 was a very depressing one for me. The pain in my ribs increased from Monday through Wednesday. Via my wife's encouragement I opted to visit an urgent care and see if I could get some peace of mind regarding my injuries. Thankfully, the doctor took my information seriously and they proceeded to do x-rays of my ribs and my left knee. The good news is that nothing is broken. I was informed that bruised ribs can be equally painful to broken ribs, but thankfully they heal faster. Following my visit to urgent care and filling the pain killer script the doctor gave me, I decided to rest for the rest of the week. I would have rested through Sunday, but my wife did get me out of the house on Sunday afternoon to join her for 4 miles. I was thankful that she did because it was a beautiful day outside.


Tuesday, January 24, 2012

2012 Week 3




I was very pleased to start the week with a 42 mile long run on Route 60 [more: here]. I did take the next day off primarily because I had a huge 13 hour day at work. I got it rolling again on Wednesday and then on Thursday I enjoyed a morning run with the emerging Republic Running Gang. I opted to run to the get together and run home, that gave me a few bonus miles.



On Friday I was optimistic about a weekend with plenty of opportunities for mile consumption, but that got impacted a bit when the car I was driving for work got slammed by a Dodge pickup truck. Thankfully I did not suffer any major injuries, but the muscle strain, bruises, and soreness have slowed me down for a bit.



I did get out on Sunday to do a bit of a diagnostic run. I took Son1 along. The soreness improved throughout the run, but in the process I realized I am sore up under my left side of my rib cage.

I am optimistic that in about 7 more days my body will be past the trauma of the accident.

Friday, January 20, 2012

Route-60-Adventures: Three

My last Route-60-adventure was on November 7, 2009. Thoughts of more adventure runs on Route 60 have stirred in my heart over the months. I have blogged before that I consider Route 60 my Forrest-Gump-road and that some day I hope to run the entire 2,670 miles of it (prior to that I intend an adventure that involves running across Missouri on Route 60).

During Route-60-adventure #2 I went out the door planning to run to Marionville, MO and back for a 30 mile run, but I got excited and ran all the way to Verona, MO (26.2 miles) before turning around to run home. The run went out of my legs around mile 35 and I ended up bailing out in Marionville and my wife came to the rescue in our old Dodge van [read more: here].

I am presently very inspired regarding my running and I have a vision of shaping my body into a lean-dangerous-running-machine throughout this year. Seeing that I had a day off for Dr King Day, I saw an opportunity for a solid long run. What a perfect opportunity for Route-60-adventure #3. I decided to keep this adventure realistic in relation to my present level of fitness. From my last route-60-adventure I knew that it was 20 miles from my house in Republic, MO to the Walmart in Aurora, MO. I believed that with a proper run-walk-mix I could do 40 miles without needing to bail out. Plus 40 miles would leave me some time to hang out with my family and address some household responsibilities.



I woke up prior to the sun rising. When I checked the forecast I was surprised to see that it was already 50 D F. I also noticed that a severe weather wind advisory was in effect for the majority of the day that included occasional gusts of 40 MPH. The forecast was not a deterrent, but I sensed that it was going to add another element to the adventure. It was difficult for me to decide what to wear for this outing. Without a crew, anything I was going to bring along was going to be with me for the entire journey. Thankfully I opted to not wear my heavier wind jacket.



I departed my house very close to 6:30 AM. It was still pretty dark when I started, so thankfully by the time I made it to the shoulder portion of Route 60 visibility was in a much safer range. I paused to take a picture of the sun rising behind the "welcome to Republic" sign. The strategy for the day was to employ a repetitive cycle of 20 minutes of running and 5 minutes of walking. During Route-60-adventure #2 I made the mistake of not mixing in any walk segments until after covering 26 miles.






About 5 miles into my adventure I was noticing that I did not appreciate the changes that MO DOT had made to this section of Route 60. A few months back they added alternative passing lanes to some portions of the road. In the process of adding the passing lanes they made the shoulder very narrow. The narrow shoulder demanded that I stay very alert to oncoming traffic and consistently be prepared to jump into ditch if necessary. I was thankful that I had worn the tech shirt from the 2011 St. Louis Marathon. The shirt is likely visible from 600 meters away. I did not intentionally choose the shirt for its visibility, it just fortuitously happened to be on the top of my laundry basket pile.

When I approached the city limit for Billings I noticed the city limit sign and looked for an opportunity to cross the road to get a photo of it. I had taken similar photos during my last route-60-adventure but I took them on the move, with a camera instead of my iPhone, and from the other side of the road. I am presently much more relaxed about my pace and focused on enjoying the journey than I was back in 2009.






I believe I experienced the challenge of the strong winds most extremely during the miles between Billings and Marionville. At times the wind would just about bring me to a standstill. As an encouragement I kept in mind that this wind was going to be my friend on the run back to my house.






Throughout my journey I used the TweetDeck app on my iPhone to share my progress and photos to my Twitter account and my Facebook account. It was great encouragement to take a look at the feedback during my walk segments.

For fueling I had brought along with me a bag full of Swedish Fish, a bag full of Homekist iced oatmeal cookies, a few Thermolyte tablets, a 20 oz Nathan bottle full of water, and some cash for impulsive fueling purchases along the way.



A few miles into the journey I decided that my turnaround location would be the Aurora town square. As I came into Aurora I decided I would stop at the first gas station on Business 60 to purchase some Mountain Dew for my bottle. I had a fun interaction with the station attendant and scored some free Mountain Dew.






About a mile down Business 60 the shoulder disappeared. Thankfully the speed limit lowered and the traffic was sparse as I continued towards the square. After looping around the square and starting for home my bottle was already empty. I ducked into a second gas station and got a water refill.



When I got back onto Route 60 I got my first taste of the wind upon my back. I very much enjoyed running with the wind. The wind was strong enough that occasionally pieces of garbage would zip past me.

Over the next few miles I noticed the temperature rising. It felt fairly warm, but thankfully it was not a draining heat. I was glad that I brought the Thermolyte tablets, when I started to feel warm I started taking about two every hour.

I ran out of water a couple of miles before making it to Marionville. In Marionville I stopped at my third gas station. I opted for Mountain Dew for 62 cents. Heading out of Marionville I was feeling strong, and I was pretty confident that I was going to be able to make it home without needing a bail out ride.



As I traversed between Marionville and Billings I started to think it would be cool if I could get in touch with Scott and invite him to finish the last few miles with me. I decided I would wait until Billings and then shoot him a text.

Coming into Billings I was once again carrying an empty bottle. Just prior to ducking into gas station #4 I heard a honk and I looked up to see Allan and Janet Cibert waving as they drove past (Allan is a local runner who I first met at the Walmart in Republic when he noticed my Des Moines Marathon shirt). At gas station #4 I opted for a water refill.



I was feeling fairly efficient between Billings and Republic and I was able to get in touch with Scott to invite him to finish the run with me. It sounded like he would try to make it out.



Just after getting into Republic I saw Scott get dropped off by Susan and was thankful to have some company for the last four miles. We ducked into gas station #5 so I could get a few more ounces of Mountain Dew. Instead of Mountain Dew the gas station offered Mellow Yellow in their soda fountain. At this point I was in that similar to intoxication mode that I often experience during very long runs. Because of this mode I was extra chatty and informed the station attendant about getting myself in trouble for stealing a can of mellow yellow when I was a kid.

After the Republic gas station I had one last walk segment and then I ran the last two miles to my house. I was very pleased that I still had run left in my legs and was able to finish the 42 miles as a runner. I believe I have learned a few lessons over the last couple of years that helped me do this (lessons about pacing, fueling, etc.)







I would classify this adventure on Route 60 as a blast. I enjoyed the time out there on the road (plenty of time for reflection). I believe this was one of those runs that will assist me in my present endeavor to shape my body into a lean-dangerous-running-machine. Thanks again to Scott for finishing this one up with me.

Sunday, January 15, 2012

2012 Week 2




Week 2 was not a big mileage week but I still believe it was a quality week. I was strong regarding my eating approach. A few highlights for the week: (1) hitting 100 miles for the year via a 12 mile outing on Monday, (2) first outing with a new group of local runners, (3) first double of the year, (4) first track session of the year, and (5) an enjoyable Sunday long run on the Frisco trail with the FlyingDuck.

My track session involved doing a 400 Meter time trial. I wanted a baseline time that I can work on improving throughout 2012. I was little disappointed with my 72 second time as it felt like I was moving fast than that. It's a start.

Hoping to start week 3 with a big time long run tomorrow.


Saturday, January 14, 2012

Mississippi Blues Marathon 2012

Friday 1.6.2012: Travel Day

The FlyingDuck and I started our journey to Mississippi around 6 AM. The drive went well and we enjoyed conversing and taking in a few episodes of "It's Always Sunny in Philadelphia".



Our first stop in Jackson was at our hotel. Scott booked us a room very close to the start at the Hilton Garden Inn. From our hotel we were able to walk to the Packet Pickup and Expo. We enjoyed checking out the vendors. Scott picked up some new Zensah calf sleeves and I managed to get out of the expo without spending any money.






Prior to eating dinner I went out for a little shake out run (I was hoping to find a place to purchase an energy drink and a Snickers for my marathon morning breakfast). The shake out run was a total blast. The run gave me an opportunity to tour downtown Jackson and to get some great pictures. I also successfully found my breakfast for a reasonable price at a local gas station.


















For dinner we had decided to eat the meal that was being offered at the hotel. While waiting for a bit to be seated we decided to explore other dinning options. We did not find any options that appeared better so we ended up back at the hotel restaurant. The dinner was actually very good (regardless of the service being very slow).




Saturday 1.7.2012: Marathon Day

After a excellent night of sleep I woke up pretty excited to go after another marathon completion. Scott and I attempted to make it to the Marathon Maniac group picture. We had heard that it was going to be 30 minutes before the start of the marathon at the Capital building. Apparently an old Capital building exists and that is where the picture took place, i.e, we missed it.







The marathon, half-marathon, and relay started at 7 AM. I started somewhat near the front of the crowd of runners. I was not overly concerned about getting blocked in. I was committed to running this marathon very smart. I wanted another sub-4-hour State and I believed that if I did not run smart the wheels would come off and I would not make it in under 4. My strategy for this marathon involved a repetitive cycle of 27 minutes of running and 3 minutes of walking. I planned to keep the running pace on the gentle side and avoid getting my heart rate up very high. I also decided to keep my mile splits off the mile markers to further assist with my pacing.

I was pleased to glide through the first mile marker with a mile time of 9m:07.87s. I kept a relaxed pace for the next 2 miles. I was not liking the way the road slanted and therefore I tried to stay as close to the middle of the road as possible. Mile 2: 8m:29.68s. Mile 3: 8m:30.53s. At the mile 3 marker the half-marathoners went their separate way. I prefer a marathon that is only a marathon, so I am always happy to say goodbye the half-marathon runners. My first walk-segment seemed to land in a good place. I tried to make sure it was as rejuvenating as possible. During this walk segment I turned on some tunes (I opted for the Beastie Boys album: "Licensed to Ill"). I noticed that somehow I had messed up my Nike+ GPS app as it was acting as a stopwatch but i was not tracking my distance. I decided I would try and reboot it during my next walk-segment.



During the next three miles I took note of the non-stop hills on the course. My strategy on the hills was to glide up them if they landed during my 27 minutes of running. I was open to walking if the grade got extreme. Mile 4: 10m:01.28s. Mile 5: 8m:30.94s. Mile 6: 8m:28.24s.



During my second walk-segment I stopped my Nike+ GPS app, adjusted the settings, and started it back up. Soon after I heard the cheers from some Facebook friends and I was glad that I took the time to straighten it out. Mile 7: 10m:01.80s. Mile 8: 8m:20.46s. Mile 9: 8m:22.79s. Mile10: 8m:25.96s. After 10 miles I started to take note that I was passing a few runners that clearly had run the first few miles at an unrealistic pace. I also noticed that it was very sunny out there. Thankfully I was not feeling overly warm. At every aid station I was throwing water on my head and back and it seemed to be keeping me from feeling overly warm.

The next 4 miles took us through a very gorgeous neighborhood.



During my 3 walk-segment I turned my tunes back on. Mile 11: 9m:44.00s. Mile 12: 8m:25.54s. Just prior to the mile 13 marker I got a cold stare from another runner who did not seem to appreciate my running mix. I tried to inform her that the song that was playing ("'Till I Collapse" by Eminem) had great lyrics for an endurance event. She was not apparently convinced. Mile13: 8m:17.65s [my fastest mile of the day].

For my half-marathon split I had resolved to take a picture of my watch so I could avoid messing up my mile splits on my Timex. I got the perfect shot of my watch with the 13.1 mile maker in the background.






During the next walk-segment I shared it with my Facebook friends. I was very pleased with my half-marathon split. Early in the week I had decided to try and put myself in position for a negative split (running the second half of a race faster than the first half). I had also invited Scott to share this goal with me and just before the start of the marathon I mentioned a Wendy's Frosty for the runner with the widest margin. Half-marathon split: 1h:55m:44s (8m:50s mile-pace).

For the next few miles I had this thought in my mind: 20 mile warmup and then a 10K race. I wanted to stay as conservative as possible and I hoped that I would feel fresh coming into the final 10K of the course. One of my walk-segments landed very advantageously in the midst of a very substantial climb. Mile 14: 10m:06.09s. Mile 15: 8m:19.96s. Mile 16: 8m:19.58s. Mile 17: 9m:32.22s. Mile 18: 8m:44.71s. Mile 19: 8m:41.45s. Mile 20: 8m:21.62s.

Just into the 21st mile my watch prompted me for a 3 minute walk-segment. I was not committed to abandoning my walk-segments but I was open to it. I opted to employ the walk optimistically thinking that it might possibly be my last one for the day. Mile 21: 10m:33.58s [my slowest mile of the day]. The 22nd mile was primarily downhill and I was thankful for that. I decided during that mile that a I was done with my 27 and 3 approach and would finish the rest of the course via walking the uphills. Mile 22: 8m:59.62s.

During the 23rd mile I started to feel a bit fatigued. My main goal for the day was to get in under 4 hours, and felt pretty confident that I was going to see that happen. Mile 23: 9m:30.31s. Mile 24: 10m:26.95s. Mile 25: 9m:51.23s. Mile 26: 10m:00.65s.

The last half mile was primarily uphill. I walked it and mixed in a few up tempo run segments. The final .2: 1m:42.05s.

As I approached the finish I decided I would attempt to jump up and do a 360 rotation in the air over the finish line. I video taped my finish and it is great to hear one of the volunteers at the finish say: "thats what I am talking about!"





Finishing time: 3h:57m:52s (9m:05s per-mile)
Overall: 163/741 starters
Male 40-44: 23/72 finishers
Marathon/Ultra-Marathon event completions: 24
Marathon event completions: 20
Ultra-Marathon event completions: 4
Marathon US States: 18
Ultra-Marathon US States: 4
Marathon/Ultra-Marathon US States: 19
Marathon & Ultra-Marathon US States: 3
Sub-4-hour Marathon US States: 15

I was very pleased with how this marathon went. I felt like I ran smart, and I was super excited to get another sub-4-hour State. I was pleased with how the repetitive cycle of 27 minutes of running and 3 minutes of walking went. I felt like it helped me keep my heart rate in a range more conducive to avoiding fatigue.