And it only took 9 tries.......

Well after running nine marathons in six years, I FINALLY broke the four hour mark!   Here are my official results:

 Whitney Mallory

Your division: 30-39 F

Your chip time: 3:53:50.8

Your gun time: 3:55:00.3

Your mile pace: 8:55

Overall place: 374

Your gender place overall: 134

Your division place: 54

I can't believe I actually ran a marathon in 3:53.    You would think that after training for four months I would have had more faith in my ability to actually do it, but I think that deep down I was very doubtful that the race would go as I planned.    But, before the race, I can honestly say that I was genuinely okay  with any outcome because training for this race was a huge part of my sanity during Peter's absence.  So I knew that I had already reaped the benefits of my training regimen, with or without a good race result. In addition to filling up large gaps of time and giving me daily and weekly accomplish-able goals, training for this race gave me 2-3 hours a week of freedom.    (THANK YOU SHANNON!!!!)   During my weekly long run I would listen to a sermon, spend a long time praying for friends/family/situations that I don't normally make time for during my morning quiet times, listen to praise music, and sometimes, just chat with God.   Tell him what was on my heart and mind and give him time to respond.   It was always exactly what I needed.   I would drop Susannah off at Shannon's feeling overwhelmed, exhausted, frustrated, depleted, and inadequate.  Then I would return feeling loved, rested, revitalized, treasured, organized, and focused.   So even though I didn't really think that I would accomplish my training goals, I went into the race knowing that I had already gained so much more than a race time would ever give me.   I had spent time with Jesus and that was enough reward for me.   Any good results from the race would just be icing on the cake.    Lucky for me, God decided to give me some really delicious icing!  

While I have run 9 marathons, I have only run 3 for time.   My first was Disney and I was trying for a 4:15.   I finished in 4:40.    My second was in Nashville and I was trying to break 4 hours.   I walked/limped/jogged the last 5 miles and finished in 4:29.   My second attempt to break 4 hours was in Washington DC and I, once again, went out to fast and bonked in the end, finishing in a disappointing 4:10.   So, this time, despite promises and plans to run a smarter race, I was still shocked when I actually executed my plan, and ran (mostly) even splits.   I did everything exactly the way I had planned it.   I ran the first mile very slow and easy.   Then I picked it up incrementally for the next few miles, but kept myself at a conversational pace.   I even ran with a couple of other people and chatted with them to make sure I was still breathing easy.   After eating my first half of a power bar at mile 7, I put my earphones on, wished my new friends good luck, and settled in to what I was guessing was a slightly sub 9 minute mile.  (I decided not to use a GPS and just go by mile splits......this was definitely the right decision for me.)   

For the next hour, I listened to a sermon on Galatians 3-4.   The end of the sermon was about how God sees us as his children.  He wants to be our Dad.   Our "Abba Father."  The pastor gave an illustration of how he took care of his little girl when she was hurt and in the emergency room.    And I could feel God saying to me that he was going to be so proud of me at that finish line......He was going to swoop me up in a big hug and tell me how much he loved me.   This image of God as my loving Daddy, my doting father, that cares about all the aspects of my life, even my middle-of-the-pack marathon performances, carried me through the next 5 miles or so.   I had expected to need/want to turn on music after the sermon was over.   But I felt so incredibly energized that I decided to pray instead.   I could almost physically feel the prayers that I knew were being prayed for me.   (Thanks to all my friends and family......God answered your prayers)   I spent miles 13-20 the way I had spent so many of my long training runs.....just hanging out with Jesus.   Thanking him for his blessings and asking him for his help and guidance.   It was awesome.   

During this time I ate the other half of my power bar, stopped at a porta-potty, and refilled my water bottle.   This would be a good time to give a big shout out to the organizers of this race.   Everything was impeccably run....from the shuttles to the website to the water stops to the expo.....it was so runner friendly.   And the weather was perfect too......low 60s and cloudy with a very light mist/drizzle the entire race.  

I should be clear that I didn't feel amazing the entire time.   There were definitely times when I would start to feel crampy (I battled a side stitch from mile 14-17) or tired, but as soon as I refocused and started praying, I would feel my energy surge.   It was really amazing.   I don't know if I have ever felt the power of prayer in such a tangible, physical way.  Around mile 15 I passed the 3:55 pacer.   This felt great because it was an encouragement that I was executing exactly as I had planned.    

Around Mile 20, we had to run by the finish line which was really, really discouraging.   I put my music on but could still feel myself slowing down a bit.   While I had been passing people throughout the race, I was starting to be passed as well.   I was not a fan.   But speeding up just seemed too daunting because I knew I had over 5 miles left.   I just kept plodding along though, reminding myself to keep pushing and run with courage.   Around mile 21, I caught a pink flash in the corner of my eye and realized it was the 3:55 pace group.   They had caught me!!!    This realization sent a power surge from my brain to my legs and before taking off, I said to him, "I'm going to do everything I can to keep you behind me."   And with that, I was off.   I found one of my favorite songs on my iPod, turned up the volume, and focused on keeping my stride short and quick.   It worked and the last few miles I passed more and more people.   Susannah and Peter were at mile 26 and seeing them gave me another energy boost so I actually sprinted in to the finish and stopped my watch with a 3:53!!!  I did it!!!!  

Pre-race I sent this to Peter so he would know what shirt to be looking for.  

And here we are post-race.   Susannah didn't want to be in my lap because I was so sweaty, but I made her so we could have a picture.  ;)

Here are the splits from my watch.    I forgot to hit the split button on my watch once at mile 16 and then from 22 until the finish, but I managed to get most of them. 

9:29 (warm-up mile, exactly like I planned)

8:29

8:42

8:57 (mile 4 and 5 were almost completely uphill)

8:59

9:37 (stopped to refill my water bottle during this mile)

7:57 (must have subconsciously sped up to make up for the time lost at the water stop)

8:36

8:56

8:35

8:59

9:37 (porta-potty stop)

7:39 (once again, trying to make up lost time)

8:53

8:47 (This is where I missed the mile marker, so this is just the avg of mile 15 and 16. When I saw the 17 

8:47 marker, I thought "what a cruel joke".   Then I did some math in my head and felt a surge of joy.)

9:04 (Another water-bottle refill)

8:58

8:56

9:13 (This was that demoralizing mile where we ran by the finish line.   And I finished my last power bar.)

8:48

8:54

9:14

9:14

9:14

9:14 (I really wish I had remembered to hit the splits on the last 4 miles, but I was too busy forcing my legs to go.   I could have sworn I was running faster than 9:14 though.   I was passing so many people.   Just one example of how miles 21-26.2 are the twilight zone.) 

Final time:  3:53!!!!!!!   

**After proofreading this, I realize that I probably should have stated my race plan at the beginning since it was different than what I had been blogging the past few months.   I trained with a race pace of 8:31 and a goal of 3:43.   But, due to the cold that I battled the week before the race and my history of over-estimating my abilities, I adjusted my plans the last few days before the race.   My race day goal was to break 4 hours, with hopes that I could break it by 5 minutes or a little more.   I wanted to take the first mile super easy, the first 15 miles comfortably, and have enough energy in the tank to pass lots of people in the last 6 miles.   And, PRAISE GOD, that is exactly what I did.   It was a perfect race morning. 

1 week from tomorrow........

Well, race day is almost here and I'm nervous.    All the normal questions are running through my mind.... Am I ready?   Can I really hold the pace for 26.2?    What if I can't?    But unfortunately I have this additional question to add to the list....... Will my cold be completely better?   Yep, I came down with  a cold on Monday night and have been battling it since.   It seems to be on the way out, thou I did miss one of my runs this week in an effort to rest and recover ASAP.

I did make it out for 4 runs though.   And my pacing was super crazy.    I did feel good today on my 8 miler though, so that is good news.  

Monday was supposed to be an easy 4 miler but I was running a little late for a meeting and ended up running faster than I should have.  
9:02
8:24
8:21
8:45

Tuesday I was already feeling sick but ran anyway.   It was supposed to be a 5 mile tempo.   My GPS signal went crazy during mile 3 though so I don't really know if I made it into the sevens or not.   These are my splits according to crazy GPS.....clearly the third mile is innacurate.  
9:07
8:43
4:38  (this makes me laugh and laugh.)
8:38
9:05

Wednesday Susannah and I slept in and stayed in our PJs until lunch.

Thursday was a scheduled off day.   Then Friday I did a 5 miler with 4 miles at pace.    Our splits were
crazy......definitely not feeling confident in the pacing arena.  
9:25
8:00
8:11
8:37
8:38

Today I did my "long run" of 8 miles.   It went well and I felt good as evidenced by these splits:
9:28
8:55
9:10
9:11
8:59
8:57
8:53
8:52

Well, I guess my next post will include a race recap of my 9th marathon!!!   Wish me luck!

2 weeks out......Am I ready?

This week was my first of 3 tapering weeks.   It was perfect timing too because Peter came home on Thursday, so I was able to use my left over time and energy for homecoming preparations and activities.   I felt good all week and enjoyed the four runs I did this week.

Monday was a 7 mile tempo run.   Felt good even though we started later than usual (because I spent the whole morning cleaning out and reorganizing Susannah's closet and drawers) and the sun was blazing.   It was a perfectly executed tempo run.......just wish the splits had been a little faster at each mile.   Still pleased overall though:
9:12
9:06
8:34
7:42
8:41
8:59
9:27

Tuesday was supposed to be 6 x hill repeats which we usually do at Balboa park, but I decided to improvise and stay on the island for this workout because my to-do list was long, it was my birthday, and I was lacking my hill running partner.   So Susannah and I ran up and down the little bitty hill behind our house (probably 100 yards) 12 times without stopping for rest.   Then we jogged 3/4 mile to the playground and played.   Then jogged back.   I felt like this was a pretty solid alternative to our normal hill workout.   It was a good morning.   Happy 31st birthday to me.

Wednesday was a 7 miler with 4 miles at pace.   My plan was to warm up on mile 1, run an 8:31 for miles 2-5 and let miles 6-7 be a cooldown.  Unfortunately, I'm not too pleased with the consistancy on this run......it definitely reinforced my fear that I don't know what my 8:31 race pace feels like.   With only 2 weeks left of training, I think prayer is probably my best hope for good pace management on race day.  ;)
8:59
8:07
8:08
8:24
8:34
9:09
9:06

I took Thursday and Friday off and then today did a 12 miler.   It definitely wasn't the best run training-wise, but it was lots of fun and I am happy with my decision to make it a family event.  I did the first 5 miles by myself  and the last 7 with Peter and Susannah.    After an ipod malfunction and a unexpected meeting with a friend, I was running super late so I ended up running the first 5 way too fast.   It ended up okay because we took our time on the family 7 miler, and even stopped at the playground at mile 5.   My legs definitely feel more tired than they probably should after 12 though.   Here are the ridiculous splits:
8:29
8:10
8:35
8:15
8:06
10:13
10:23
10:36
10:00
9:48
9:45
10:14

Next two weeks are even easier and then comes the big day.....Ojai to Ocean Marathon, June 3rd 6:00 am!!!

And Let the Tapering Begin!!!

This week was the highest mileage of the entire training program and it was a surprisingly good week.   According to map my run, my Nike app is back to being accurate, so that has helped.   I had to switch my days around due to childcare scheduling, so I ended up doing my long run on Monday.   I really enjoyed getting the long one over with.   I was very pleased with my performance on my last 20 miler.   The pace was faster than my previous long runs have been (avg: 9:19).   I was tired by the end though.   So tired that I wouldn't let myself consider that race day I am planning on running 6 more miles at significanly faster pace.    My legs ached a little the rest of the day, but I wasn't tired or sore at all the following day so I take that as a good sign.   Here are the splits:
9:34
9:24
9:27
9:01
9:05
9:16
9:09
9:00
9:11
9:12
9:22
10:28 (left my gps running when I took a walk break to text.)
9:08
9:15
9:22
9:16
9:12
9:03
9:04
9:04 

Tuesday was an off day followed by a 10 mile pace run on Wednesday.   I had to take Susannah with me, so we cut it a little short....we did 9.4 miles.   I was able to maintain a pretty steady pace, but I have to admit that the idea of holding that pace for another 16.8 miles seemed extremely daunting.   I told myself that was because I had run 20 miles 48 hours earlier.   I'm praying that the three week taper I'm about to start will result in legs that are fresh enough to maintain the magic 8:31 pace for all 26.2 miles.   Here are the splits:
8:31 (nice start)
8:17
8:24
8:20
8:47 (I think this was slower because this was the turnaround mile and I took us over some bumpy driveways.  Also, I was probably unwrapping a granola bar or a piece of cheese for my hungry running partner.)
8:24
8:27
8:36
8:35
Avg. pace 8:28    Oh how awesome would it be if this could be my avg pace on race day????   Let us pray.......
I was so proud of my little running buddy and her good stroller behavior, that we stopped at the park on our way home. She had a ball:

Thursday was supposed to be a 7 mile tempo run.   I opted to cut it short in favor of being on time to bible study.   It was definitely a good decision.   The 5 miles I did complete were a little tough.....my legs didn't want to run fast.   But I was proud of myself for pushing through and getting into the 7's for mile 4.  
9:13
8:38
8:08
7:53
8:45

Friday was an easy 7 mile run.   I was expecting to drag after how I felt on Thursday, but I actually felt really good.  It is amazing how much more fun it is to run when you aren't pressuring yourself to hit certain paces.  I was having so much fun that I ended up running a little too fast for an easy day.   Definitely a problem I like to have.....running too fast.  :)
8:51
9:01
8:42
8:55
8:59
8:49
8:54

Today, Saturday, I did 8x800 repeats.   My friend Brittany came with me which helped so much.   Susannah was really patient and well behaved too.   And it was sunny with a cool breeze.   And my legs felt shockingly fresh.   All in all, a perfect morning.   I'm supposed to run my 800's in between 3:29-3:39.   I stayed in this range for every repeat except one, which I did faster, not slower.  :)
3:33
3:32
3:34
3:33
3:34
3:27 (this fast time is thanks to an older man who raced me and won.   And he wasn't doing repeats....he was just out for a jog.   Was at least 50 years old and wasn't even breathing hard.   Definitely a piece of humble pie for me.   He wasn't pushing a stroller though.)
3:36
3:34

And that concludes the peak week of my training for the Ojai to Ocean Marathon.    45 miles done!!

PS.   I went to one of those running stores that takes video of you on the treadmill and tells you your shoe type and correct size.   I was shocked to learn that my trusty Asics 2100 series stability shoes that I've been wearing since my very first marthon back in 2006 are completely wrong for my feet.  I bought some Asics Gel Nimbus 13s which are neutral cushioned and they are so amazingly comfortable.....like running on a really supportive pillow.   LOVE!!

1 week until taper begins!!!

This was a great week running wise, but a frustrating one technology wise.   I've become pretty dependent on my nikeplus app to keep track of my mileage and pacing and this week it has been acting crazy.   It has been giving me different mile markers than normal and really throwing me off.   So I've been required to use map my run to verify my mileage.   Then I use crazy math to try and figure out how off my pace report was on nikeplus.   So, to say the least, my splits for this week may be a little inaccurate.   I'm trying not to freak out with worry that I'm completely off base with my pacing goals for the race.   Saying lots and lots of prayers that God remind me that this is for fun and all I need to do is my best.   But then my brain wants to remind God that to do my best, I need to be able to pace appropriately.  And so goes the anxiety treadmill that is my mind.   Good times.  

Anyway, like I said early, this week has actually been a good running week.   Felt pretty strong and completed all of the scheduled mileage.   I do have to confess though that I'm super excited about starting the taper after next week.   It seems to be more mental than physical, but I've been feeling pretty worn out by the demands of this training schedule.   I love it, but I'm tired by it at the same time.  I'm really looking forward to June when I can do some strength training and just go for a jog without any prescribed distance or pace or purpose other than to have fun. 

Monday was a 7 mile tempo run.   This was one of the screwy GPS days, so these splits are questionable at best, but here they are regardless:
9:05
8:25
7:55
7:08
8:09
9:04
9:06
Fingers crossed that these are accurate because they are pretty strong numbers.

Tuesday was an easy 5 miler.  Avg. pace 9:10

Wednesday was a fall back week with a 12 miler.   Felt tired at the end, but still managed to run negative splits towards the end.   I didn't mean to speed up so much so I'm taking that as a good sign.  
8:45
9:28
9:24
9:42
9:45
9:36
9:36
9:21
9:47
9:02
8:48
8:40

Thursday was an off day.   Then today, Friday, I did a 7 mile run with 5 miles at race pace.   Race pace is 8:31.   I tried my best, but am not very pleased with my consistency.   Or I should probably say lack of consistency.
9:19
8:28
8:05
8:32
8:09
8:50
8:59

I'm going to keep focusing on race pace in these remaining 4 weeks until race day.   Definitely not there yet.  I feel like I have the fitness and endurance levels to break 3:45, but I need confidence in the pacing department.   Without it, I'm scared I'm going to psych myself out during the race.   We shall see.......

Happy Running everybody!!

Highest Mileage Week: 42 miles

This week was a good week.   All the knee pain is gone.   Lesson learned......listening to my body is always a good idea.   I'm so glad I took 4 days off last weekend because now (fingers crossed) I seem to be back to 100%.

Monday was a 7 mile tempo.   Felt good and thought the splits were right on target:
9:31
9:02
8:26
7:46
8:40
9:23
9:39

Tuesday was 7 x hill. I wanted to conserve a little energy for my second 20 miler on Wednesday so I didn't give full effort on the hills. I was proud to knock out all 7 though and then we headed to our hill repeat treat.....the petting zoo!! 

Wednesday was a pretty solid 20 miler.   I felt tired in the middle (as evidenced by my splits) but then felt pretty energetic towards the end and finished strong.   All in all a good run.
9:43
9:23
9:24
9:34
9:38
9:39
9:35
12:31
9:55
9:47
9:53
9:40
9:51
10:11
9:59
9:27
9:25
8:17 (I'm thinking the gps may have glitched here, but maybe I should just give myself credit.)
9:29

Thursday was an off day, followed by an easy 5 miler Friday.   Avg pace 9:14

Saturday was a 7 mile pace run.    I am still a little nervous about my lack of ability to find and hold my race pace.  I am always too fast, but I know that I couldn't hold the faster pace for the entire 26 miles.   I'm going to try this week to focus on pacing correctly.   Based on these splits, I clearly need it:  
Target pace 8:31
My Splits:
8:29
8:17
7:50
8:20
8:24
8:29
8:29 
I'm pretty sure that in this case, faster isn't better.   Really need to work on this. 

This week is a fall back week, followed by my third 20 miler week and then the taper officially begins.   yay!

Listening to my body, even when it hurts......

Well, this week started off MUCH better than it is ending.   Susannah and I both came down with colds last weekend, so I was dreading my Monday 7x800 workout.   It turned out to be really great though.   I felt good, only had to blow my nose a few times, the weather was beautiful, and Susannah was content in the stroller.........a recipe for a good morning.  Here are the splits:
3:29
3:29
3:27
3:29
3:32
3:33
3:28
I feel good about these because they are all in or below my 3:30-3:40 range and I did them all pushing Susannah, with 4/7 being into a headwind.   Even if my nike gps is a little generous, I still feel confident about this workout.

Tuesday was supposed to be 6 easy miles, but I had a baby-sitting committment at 9 and we didn't get out the door in time to do all 6 miles (And I opted to use 10 of the minutes we did have getting coffee) so we only did 3 at a 9:30 pace.

Wednesday was a 12 miler since this is a fall back week.   I felt okay at the beginning but by the turn-around I was feeling my hamstrings again.   I managed to keep a pretty consistent pace throughout the run, but I definitely felt pretty tired at the end.     Here are the splits:
9:22
9:22
9:15
9:21
9:27
9:08
9:37
9:22
9:18
9:08
9:02

Thursday was a scheduled rest day, which was a good thing considering my left knee was hurting even when I walked.   Not horrible pain, just a little ache, but still an ache.   NOT GOOD NEWS!!!!   My left IT band and glute are complaining too, so I've decided to take today off as well.   And probably tomorrow so that I will have a 4 day rest period before starting back again on Monday.   I'm going to stay positive and trust that God has even this in his hands and he will use whatever happens for good.   Definitely keeping fingers crossed though that his plan involves me being injury free, well trained and on the start line of the Ojai to Ocean Marathon in June.   ;)

Happy running (and resting) to everybody!