One for the Ages: My 2018 Boston Marathon Part 1

It’s difficult to put into words what happened on Monday, April 16, 2018 in the Commonwealth of Massachusetts. A place I once called home for a brief year. Before that, a place I often visited to see family, go on class field trips, or just explore
. On Patriot’s Day, I saw Boston from a whole knew perspective. The way I’ve come to love touring towns: through marathon running. 

Boston: My brief history with this town

Those who closely follow my social media have come to learn that I spent a year in Boston studying international business. It was my first leap towards my interests to international affairs. An accelerated leap that abruptly changed the trajectory of my life, to say the least. One of the best life decisions I ever made back, in the face of an economic downturn. This life change coincidentally aligns with the time I decided to pursue marathon running. 

I was already familiar with Boston. My beloved uncle laid down roots here and I loved visiting my extended family growing up. It was a hop, skip and a jump from southeastern Connecticut, where I lived when my father was stationed at the New London Naval Submarine Base. So there was no magical moment for me, nor nostalgic admiration for those small New England towns that the Boston Marathon course passes through. 

Then what made getting here so special for me? Why did I work so hard for years to finally run the Boston Marathon? Was it to remember some of favorite moments in Boston? My first visit to the Omni Theater, The Museum of Science, the Salem Witch Trials exhibit in Salem, MA, or

biking and running along the Charles River. All these memories are part of my experience with Boston and were in my thoughts as I ran from Hopkinton to Boylston.

Training for the 2018 Boston Marathon

Throwback to 8 years ago: training along the Charles
 River with my international cohorts

I can’t talk about my Boston Marathon experience without shedding some light on my training. I decided to switch my training regimen up from my 2017 marathon. I needed a whole new perspective on my training. So I hired a coach, one who formulated an insightful plan that focused on my marathon weaknesses. It was risky for me to change my methods for the Boston Marathon as I was hoping for it to be my best marathon yet. 

The dreaded hamstring!! I have had a hate-hate relationship with my hamstring screwing up my marathon potential. The good news I was slowly gaining core strength with each marathon training cycle, so those left hamstring strains were less and less a factor in slowing down my marathon times. Coach prescribed more strength training. In the months leading up to the Boston marathon, I was religious about getting those strength workouts in. It was a significant change in how I trained in the past. Bulgarian lunges, Balance toe touches, Step-ups with weights over my shoulders: just to name a few of the exercises. Combine that with an increase in mileage, running more weekly 20+ milers than ever at marathon goal pace. 

“Keep your long runs at or as close to 7 min/mile as possible and all of your shorter distance paces would come down.” Coach emphasized as I slowly saw my long run paces come down. He also introduce me to the mid week long run, where I would run 12 to 14 miles every Wednesday, also at marathon goal or faster pace. My legs were exhausted hitting 76 miles peak, the week before the United Airlines New York City Half. It was great and my legs were feeling strong. I looked forward to strength training, twice a week. I loved running longer distances. 

“Cut back on the speed work to limit strain on your hip.” That was hard to do. I was so used to those track workouts that helped develop some speed so that I can have that kick for late race surges. I complied and left the track alone. I made limited appearances at the Armory in Washington Heights, which ended up being a pleasant advantage to my wallet saving that $20 per track workout. I ended up doing speed work only 4 times this whole cycle if you besides my  strides during taper. I was becoming a true distance runner: Steady pacing and consistent running. I didn't feel sore nor my hamstring didn't feel tender after each distance training run.

When I changed my training methods, I knew going in improvements weren’t going to happen overnight. It would take a couple cycles to get used to this style of training.  I kept up with my biweekly massage regimen and introduced my legs to the Air Relax recovery boot. I also religiously did a recovery run before my strength training, at about 2 minutes less than marathon goal pace to lock in any gains from my long runs. It was great! Running or strength training just about every day.

Terrible Training Weather: Embracing the Treadmill

Winter weather put a damper on many of my outdoor training runs.

I remember the race day weather for the 2016 and 2017 Boston Marathons. Both instances saw hot days that made it difficult for runners to perform their best after mile 20. The heat got the best out of plenty of great runners, and I knew I had to prepare. 

“If race day Boston in mid April is usually hot, let me make sure that my muscles can get used to warming up quickly, like it would in the summer.” I concluded. The treadmill became a welcome addition to my regimen

Now I always hated the treadmill. The mind numbing routine of running in place while a conveyer belt moves under your feet. I JUST CAN’T!! This is DRIVING ME NUTS! I run 25 minutes, than break for a stretch. Another 20 to 30 minutes, than break for some water and another stretch. By the time it is over, I logged in 12 or 15 or even 18 miles some workouts – All at marathon goal pace or faster. I soon figured out that I should allow the machine to randomly change the incline, to prevent overuse injuries to your muscles.

By the time taper came around, I was used to it. I can go the whole 60 minutes if I have to. The treadmill is my friend. An excellent alternative to running outdoors, where mother nature had a great time in the Northeast United States. Every week in March, there was a Nor’easter to throw off my training. An extended period of sub freezing temperatures in January to make matters complicated. Almost a quarter of my miles were on the treadmill (before strength training, on cold days, or at least once a week), and I believe I’m a better runner because of it. 

Extending my charity campaign. 

10 mile long run with Team DetermiNation: from Prospect Park to Central Park

There is something about running for charity that allows me to have more focus and gives my runs a sense of purpose. After 13 marathons (well really after my 12^thin London), I knew if I wanted to run my best Boston, I would have to channel some of that focused energy from charity fundraising that has allowed me to succeed in the past. So I signed on for the American Cancer Society’s Team DetermiNation Mini-Series. They let me choose my race and I run to benefit their cause. I signed up through the Illinois Chapter again, and the reconnected me with the New York City Chapter where I was made an Assistant Coach. 

This was by far, the highlight of my training. I was there Tuesday nights in Central Park, and Saturday mornings in Brooklyn’s Prospect Park, helping runners run train for their first half marathon. All were motivated to raise money for cancer research in the process. That energy was amazing. To see their consistent dedication was truly inspirational and put my marathon life into perspective. I was once a first time half marathoner, training while raising money for charity. Who would have thought 9 years later I would be running the Boston Marathon. I knew there would be some future Boston Marathoners from among this group. And it was great to see them lay down their roots for their journey to come.

American Cancer Society - Team DetermiNation Dinner the night
before the 2018 United Airlines NYC Half.

It’s Almost Go Time: 

What was special about making it to the starting line was being among the best. It’s amazing how a  place you are familiar with can transform based solely on the energy of the people there. I was around some amazing people. People who also worked very hard for months or years to get there. 

Three days before the Boston Marathon, I weighed in at 178 lbs, 13 lbs over my Chicago Marathon BQ performance, and 6 lbs over my last marathon in New York City this past Fall. 

“It’ll be fine,” I thought. I may be carrying a little extra this time around but I’m a stronger runner, I’ll muscle through if I have to. 

Long run 2 weeks before Boston - Nassau Blvd in Garden City
as I get acquainted to my new surroundings  in the Long Island suburbs.

2017 TCS New York City Marathon: The 4th Edition

Starting line selfies: Photo credit
Andrea Afshar (bottom corner),
NYC Marathoners

Unlucky number 13.  Marathon 13 that is. Preceded by one of my most challenging training cycles. Again, I had to let this one marinate for a little while before I started writing in my blog. Too much emotions, some similar and some new, that I have to sort out before I can make sense of them and start writing my thoughts in my outdated version of Microsoft Word. So what have I concluded after marathon number 13? That luck does play a part in achieving your goals as a marathoner, but it still is only one variable.

Rough start to my training cycle: 1st race since my
rib injury - San Francisco 1st Half Marathon

Each marathon is a learning experience that you can build off of for your next marathon. Obviously our bodies can only handle so much and as we age, we need to take the correct steps to ensure that we can handle any unexpected variables that might prevent us from achieving our marathon potential. And that learning experience from previous marathons, I certainly took into account as I went into my 4^th TCS New York City Marathon. I knew after last year’s 2 marathon-Fall season (well the last three Fall seasons were 2 marathon Fall seasons) that I wanted to give my 13^th marathon, “the training that it deserved”.

Getting my confidence back at the
 New Balance 5th Avenue Mile

“The training it deserved” turned into a fight to bring myself back from a pretty serious injury. 
Early in the cycle, I had to cut workout shorts because of my rib injury. Although I was cleared to resume physical activity, I had to listen to my body much more to make sure I can even make it to the starting line. My confidence grew after running a strong 5^th Avenue Mile (comparable to last year). Although I was 1 second shy of last year’s time, my 2^nd half was ran well under the 5 minute pace when I threw on the jets at the 800 meter mark. It was then I knew that I would definitely run NYC again this fall. But I had to train smart.

The two-month lay-off from the injury allowed for some serious hamstring healing;  so no need to visit my physical therapist. Yes I wanted to do well and get that strength training in but how can I justify expense if I didn’t feel any issues with my hamstring. Thus, resulting in a half ass strength-training regimen, just like I did for London. The training a marathon deserves REQUIRES a solid strength-training program, and this I realize in hindsight was what was lacking.

Mile 25!! I can taste the finish line. If only I can just keep the pace that I managed to maintain throughout the marathon. Pulaski Bridge – CONQUERED! Ed Koch Queensboro Bridge – thanks to the extra practice runs in the weeks leading up to the race – CONQUERED! Willis Avenue Bridge – for the first time in the 4 times I’ve run NYC – CONQUERED! I was feeling great as I managed to get myself back down to a 7:05 to 7:10ish pace as I was pacing through the Bronx in rhythmic fashion.  Back in the Manhattan, high 5 for Alice and Michelle, and I was good until the 5th Avenue. Ok… my pace is getting a little slower but let me just get through this slow rising hill and I can get my pace back after the CPTC Wall of Orange when I enter Central Park at Engineer’s Gate.  A thumbs up to our team photographer (or maybe he’s not our team photographer… you’ll have to ask John Le Tran for yourself… either way his photos are amazing) and I was ready to kick for the last 2 miles. A little bit of recovery before the backside of Cat Hill and let’s do this.

Recovering after 5th Avenue Uphill while spotting John Le Tran with his camera and
the rest of the CPTC - New Balance teammates.

Yet there was no kick. As a matter of fact a little bit of deliriousness settled in. I haven’t felt this way since my earlier closer to 4-hour marathons when I was less experienced. Ok… I am still conscious; I know where I am. I’ve run Central Park 1000 times so just one foot in front of the other. Starting to feel dazed and dizzy, as I extended my stride down Cat Hill and the hamstring wanted to go. I started running stiff legged so that it wouldn’t pop. No gunshot pulls, just the strain that I can live with as I ran with one leg straight fighting through to the finish. As I approached 59^th I only heard one voice, “David finish strong, only a little bit left.” Aside from the white noise and the shouts of “Go David” I was numb too from previous New York City Marathons, Ron Romano was clearly in my head as his voice stood out from all the rest. His phenomenal training cycle which included a 330+ mile month of July and his excellent performance in the Chicago heat just 4 weeks prior had me thinking ahead during my taper on how I was going to tackle my Boston marathon training.

Ron Romano, a source of inspiration this
 training cycle and during the last mile of the race. 

It was then I had to reach deep into every fiber of energy I can find in order to finish. I was slow at that point running at almost 9 minute pace, but I wasn’t going to stop. I had nothing left as Ron passed me turning the corner on 59^th Street.  Delirious, dizzy, strained hamstring, rib pains (which came during the Ed Koch Bridge by the way) and now hunger pains couldn’t stop me. I felt terrible but I finished in 3:13:45. I could have saved at least 2 minutes had it not been the four times I stopped to tie and finally tuck in my shoelaces earlier in the race. My third Boston Qualifier, yes but not that 5 minute cushion I needed to guarantee my spot for 2019.

Absolutely nothing left as I crossed the finish line- looking and feeling terrible and totally drained. 

So marathons don’t always go the way you wish. Yes, I’ve run enough of these to know how to better prepare for them. On the other hand, I did want to enjoy this year in running a little more after my marathon PR and BQ performance in Chicago last year. I did feel happier at this finish line than in any previous marathon (except Chicago). I came back from a painful work related injury to run my second fastest marathon and fastest New York City. Yet it wasn’t the training that this marathon deserved. Every training run required stronger effort, calculated intensity, and strategic recovery. But life gets in the way so I am certainly proud of the effort I put forth. And I left absolutely everything out there on the course. This marathon was certainly my conclusion to the preparation leading up to the race. Like taking an exam after you spent a considerable amount of time studying.

Respect the shooter: @str8kim of Runthesol.com catches me at mile 9 before entering Wiliamsburg, Brooklyn.

Shoutouts!

Roland and Delgado giving positive energy as we meet
 year after year at New York Road Runners races. 

Amy and Joe at the starting line staying calm and cool prior to our 26.2 miles. 

30 times NYC Marathoner and CPTC legend, Alan Ruben, post-race.

A little blurry at the finish line: CPTC teammate Ryan Starbuck sets
 Guinness Book of World record for fastest marathon dressed as a lobster at 3:09

Hobbled But Not Out: My Extended Recovery

An Unexpected Injury:

Dangerous work climbing buildings -
things happens when you least expect it. 

I write in this blog hobbled at the moment, after sustaining muscle injuries in my rib cage area. A consequence of falling through an unfinished stair on one of my construction sites. I was able to minimize bodily damage by quickly extending my arms and catching the edge of a step so to reduce gravity's impact on my legs (oh those precious marathon legs). The blow to the rib cage was a sharp, stinging pain that sucked the wind out of me for a couple of minutes. After my breathing came back, it just felt like a side stitch cramp that would eventually go away like in some of my runs. But into the evening and the next day, the pain got worse. My first thoughts as I relented and headed to the emergency room was, "there goes my summer speed workouts!"

How did I get to this point? Was I being reckless these last couple of months? Of course not. After a measured Winter and Spring season where I paid particular attention to my recovery after two back-to-back Fall marathons, I was ready to go all out and set myself up for what I dubbed, "an Autumn for the Ages". It was this year, the year I turned 40, I would give the TCS New York City Marathon the training it deserved. No two marathon Falls like in the last 3 years, no scrambling to the physical therapist to treat my chronically injured hamstring, and no overtraining. I've learned many lessons after 12 marathons and developed a knowledge of my own physical capabilities that would have me confidently taking on my 4th New York City marathon in spectacular fashion. Now all of this is at risk. 

I need to recover. And in an area that is unfamiliar with injury. The muscles underneath my rib cage. Or as the ER doctor labeled it, "Rib contusion". But I can do this. I've learned the art of balancing endurance training and recovery leading up to this years Virgin Money London Marathon. That marathon came with a few unexpected hiccups, but I got it done to complete my 3rd World Major in the Abbott World Majors Marathon Series. Next stop, the Boston Marathon in 2018. But first, this Fall - The TCS New York City Marathon.

Training for the Virgin Money London Marathon and AirBnB Brooklyn Half 

Again, I ask: Can I get it done? What new workouts will I need to introduce to my regimen, and what will I need to throw away. Leading up to London, I was able to squeak out my 2nd fastest marathon at 3:14:54. I applied the same training principles I applied in Chicago: 

1. Less running: instead of running 80 to 100 miles during peak week (about a month before race day), I topped at 50 miles. As mentioned in previous blog posts.
2. Focused more on intensity of workouts: Paid closer attention to heart rate and made sure to get my interval track workouts in every week.
3. Recovery: made sure I did recovery runs after intense workouts and gave myself an extra day of rest on both sides of the Al Gordon 4 mile and the United Airlines NYC Half Marathon.
4. Slower long runs: most of my long runs were about a minute to and minute and a half slower than marathon goal pace for Half to two thirds of the run. 
5. Time rather than distance: the majority of the workouts outside of my interval track and long runs were based on time. Whatever I could do in 30 minutes, 40 minutes, an hour, that was what was to be done. I made sure my heart rate stayed within steady, aerobic and anaerobic zones depending upon what the training plan called for. 
6. Cross-training: still getting used to triathlon training. Using my swims to strengthen my core and skipped a couple long runs in favor of some long bike rides. 

Now is this my regimen moving forward. Probably not. It's a good regimen to run a strong marathon while keeping up with your other life demands. And towards the last month after the NYC it became extremely difficult to stay disciplined with the consistency of my workout, thus abandoning my training plan and "feeling" out the rest of the workouts. And it all allowed me to get through the London race injury-free. 

 

Targeting Brooklyn, But Left So Much in London

London marathon buddy, inspirational CPTC
 teammate, Nobu, crushing a 2:34 in London

It was only the 2nd time since my hamstring injury that I didn't cramp up during a marathon. Just like Chicago, I ran with rhythmic motion. However, this time there were rolling hills, narrow roadway, and more loops and turns for my liking. Other than that, the Virgin Money London Marathon wasn't any different than previous marathons. I did have to dig deeper than usual for the final 3 miles to eek out a Boston Marathon qualifying time. This late effort did leave higher than normal to burning levels of soreness in my legs as I continued to vacation in Europe in the week that followed. 

Teammate, David Greenburg, welcoming me to
the ranks of CPTC Masters

This took away from my recovery / training balance that I wanted for my target race: the AirBnB Brooklyn Half. There I missed my half marathon PR by only 21 seconds and ran it 9 seconds slower than last year. And the same story as last year, too much energy spent in Prospect Park on legs not fully recovered from London. 

Omar and I meet again at the AirBnB Brooklyn Half

Action shot coming out of Prospect Park.
Feels great to be able to perform a strong half marathon.

Down But Not Out - More Unexpected Recovery for my Fall Comeback 

Cross Training: Always learning - Friends at BTC Open Water Clinic
advise me to get a wetsuit with more rubber (too much neoprene)

If I had only did more tempo workouts in Central Park over the Winter, my legs would have been ready. That would have been the best way to prepare for those rolling hills. And you can swim and bike for endurance all you want, as it does help you strengthen your stamina. But you still have to run to get faster. And boy was I ready to run this summer. Yes I had several races on deck, but they were to set me up for the Fall, so to answer a previous question, no I was not being reckless. Instead, I'm forced to continue recovery mode and hit the dreaded cancel button on some of these races. With help from my pain meds, I can hopefully be 100% for New York City this Fall. 

Cross Training: 2017 TD Bike Tour - skipped the AirBnB Brooklyn
 Half training long run in favor of this 36 mile bike tour across the 5 boroughs.

Some Europe photos: 

Updated 2017 pic with Rosetta Stone - British Museum

Monsieur Laurent Normand catch up over a great meal
 as he welcome me to Paris. #mba #globalcitizens

Updated pic with the original Mona Lisa at the L'Ouvre Museum 2017

It's an all-day party here in the streets of Amsterdam for the King's Birthday

Early carb loading for the Brooklyn Half at the
Heineken Experience in Amsterdam

Great to see childhood friend, Marin, from my navy brat days in Connecticut. 

First CPTC friend, Christiaan I made when joining the running club
welcomes me to his hometown, Amsterdam.

A New Master: Getting Better with Time

2017 United Airlines NYC Half - 1:28:15

For me, running is therapeutic. And my way to fight  depression. After embracing running in my 30s from absolutely no running in my 20s, I have a little perspective now that I can share. I have a good grasp of how vastly different life has been during both times. I ran in my teens and grew to hate it. That hatred carried into my 20s, until I decided to try it again for the challenge of running a marathon. I love the challenge, I hate the stress. I can say that about a lot of things in my life. As I enter into another decade, I’m grateful for how far I’ve come and look forward to the challenges ahead.

Running as therapy:

Living in New York City is stressful. It’s expensive. People are in your face almost constantly. No matter how nice people appear to be after 9/11, there are still plenty of rude ones. And the weather is so unpredictable, it can disrupt whatever plans you may have.

I work construction. Construction is stressful. Clients demanding your services and for its completion yesterday, even though they requested today. Government regulators making sure you are performing your duties with priority to the public. And for the amount of stress that comes with the job, the money isn’t enough to get ahead in this expensive city.

So I run. Not away from but towards the stress. Convert the stressful, anxiety filled energy into a healthy, therapeutic energy. An energy that brings benefit to the body for fighting disease, anxiety, and ironically… stress. Using the running’s stress to fight negative, depressing, unproductive stress. It is sort of an oxymoron but its true. By setting goals for myself, like shooting for faster race times, and taking on new challenges, like training for an Olympic triathlon, you add stress to beat stress.

Embracing another decade:

Swimming as cross training - Chelsea Piers

With the tools to defeat stress that took me a while to learn, I embrace another decade in life. Feeling younger and healthy despite being grayer and slower. Yes slower! My body aches more now after every run or workout than just 5 years ago. Recovery has become a way of life that go hand-in-hand with my running. I took up triathlons for cross training. It works better for me than weight training. Those who knew me in my 20s remembered me for being all about weight training. That has changed. I’ve evolved. Plus I had a hernia, so I had to seriously cut back. And that freed up time for more running.

As I was saying, entering a new decade has me equipped with many lessons learned. I am able to perform better athletically despite getting older and slower physically, which requires me to apply these lessons on a daily basis. The Results: I ran my 3^rd fastest half marathon at the 2017 United Airlines NYC Half . More swimming for cross training, less running to allow recovery time, and my consistent but not as frequent as when I am marathon training, massage regimen.

So I remain optimistic that I can perform to even faster times, without stressing the times. Whenever someone asks, “What time are you shooting for?” for any particular race. I always reply,

“I’m just going to go out there and have fun and do the best I can.”

And that is really how I see it. Speaking out loud an actual goal time adds stress. Like when I was shooting for the Boston Marathon. Every marathon I would shoot for a BQ time and then some, and every one I would be disappointed. Scrambling to figure out where I went wrong as the post marathon blues would settle in. Although the challenge was fun, the stress sucked. I am so glad that is over with. April 2018, I’ll finally get to run Boston. In the back of my mind I would like to do it again, sure. Just like when people ask me about goal times for any other race, sure I have a number in the back of my head. But I don’t need that kind of stress. It’s enough that my job and regulators hold me accountable for things I do at my job, no need to add stress by being accountable for race time goals I profess to the world. No thank you, I got into running to defeat anxiety and unhealthy stress, not add to it.

Clip from my run portion of my first indoor tri in Garden City, NY - January 6, 2017

As a side note, the 2017 United Airlines NYC half felt like any other race. I did surprise myself by running a sub 1:30. My training focus has been for my next marathon and improving my swim. The usual culprits came back: left hamstring weak and on the verge of re-injury, as well as my chronic right hip problems I've been having during training. I was forced to take it extra slow along the West Side of Central Park. And by mile 11, I just didn't have the legs to run a negative split. I did finish strong in the last mile as I approached the tunnel. Check my Strava stats for this race below:

https://www.strava.com/activities/906363218

Conclusion: the War Against Depression

I spent years diving deep into numbers behind a computer screen. Sitting behind a desk visualizing and coming up with plans that would eventually become reality for the public to use. It is depressing when these plans don’t work out as visualized. People can get hurt as watchdogs oversee your activities, ready to punish you. Clients prioritize their pockets over the public that leaves you in a peculiar situation to keep paying the bills in an ever increasing costly city. All this allows for depression to settle in very quickly.

Trying Normatec boots for the first time - March 2017

Especially after a marathon, when 3 or 4 months of training has completed. What now! Did I get the time goal I wanted? How long can I keep doing this? Oh you ran two marathons within a month of each other? Did you take the time to digest what happened in the first one? Were you adequately prepared for the second one? Are you in over your head? How many friends did I cancel on to accommodate my training? Who’s birthday did I miss?

There are so many questions that add that unhealthy stress and depression. But the beauty about this running lifestyle is: I shut my mind off, put on my running shoes, and run. The important questions get answered during your run. The rest can wait. And my life gets better. Because the run helps me not stress the small stuff. The big stuff gets dealt with through epiphany. Its like the miles help the blood circulate better to your brain, for better thinking, and less distractions on the open roads. And that will continue as run my first marathon outside of the United States: The 2017 Virgin Money London Marathon, April 23! Couldn’t ask for a better way to make my Masters debut.