approached the shuttle, he tripped yet again and bumped into the last person in line for the bus. A girl.

“Alicia.” Her name escaped him, a gasp of pain.

“Hi, Coop. I came to see you finish. Maybe get the chance to talk to you about what happened. But with you getting sick and all… I think it’s best if I just leave.”

Her eyes got big then as she watched Robby help him straighten up. For a second, she couldn’t believe what she was seeing. “Coop, tell me this is some kind of a joke!”

“What are you talking about?”

The guilt she had been feeling dissipated, only to be replaced by anger and then fear. Alicia pointed. Robby took a step back and followed the track of her finger. Coop had no trouble reading the words, even upside down. He knew even before he looked what he would see.

There, scrawled almost illegibly across the front of Coop’s race number were the words, “J am damned to Hell.”

“T didn’t dream it!” he said, amazed by the revelation.

He glanced over at Robby and then back to Alicia. “Something definitely weird happened to me out there today. I saw what Amos did, and I know what he wants me to do. All in the family, huh? Like aunt, like niece, Alicia? Maybe it’s better if we just leave well enough alone for now. I know you know what I’m talking about.”

Alicia backed away as if Coop were diseased and contagious. She turned, then hurried around the back of the bus and was gone.

“Coop?” Robby was looking for an explanation that wasn’t going to come, at least not for a while.

Coop looked at him and just shrugged. He was going to have to think long and hard before he told this story out loud to anyone.

“Come on. Get on the bus. We can go get a couple of beers, relax, and you can rub my face in how bad you kicked my ass.”

Robby nodded and climbed up the steps. Coop took a last look around, amazed at what he had experienced, at how far out there the world could be. Robby’s right, he thought, I didn’t just hit The Wall; for a while there I was beyond The Wall.

Then, surrounded by the gorgeous autumn afternoon, Coop followed Robby onto the waiting yellow bus. i

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A Marathon Training Odyssey

One Step and One Day at a Time. Part 3 of 3.

ditor’s note: In the previous two parts, which appeared in our last two issues, the author introduced readers to the Shawangunk Runners of New York State as they began to train for the SunTrust Richmond Marathon in Virginia. The training program started 22 weeks out from the marathon. In this, the third and final installment, we pick up “the Gunks” as they sweat through their final 10 weeks of training, including their taper into marathon weekend. Will they reach their goals? Or will some of them fall short?

Week of September 6 (10 weeks to the marathon)

Monday—Mad dash. Anne prudently chose not to race, but everyone else was present. (Norm opted for the 5K, 21:24.) In the 10K, Chris was seventh, 37:21; Kevin decided to take it easy, 38:58; I ran a PR, 39:25; Rich, 40:59; Lou, 43:40. Everyone other than Lou seemed pleased. Chrissy said he hardly broke a sweat, while Lou said he just didn’t feel right and struggled from the gun. Although I was working the entire way, I felt quite good until the final mile. Whenever I found myself fading, I would focus on my cadence, which I believe was one of the keys. Daily mileage 9

‘Tuesday—I had a business meeting in the evening, so I corralled Kevin to run six miles with me in the morning. Daily mileage 6

Wednesday—Having raced on Monday, we didn’t have much planned for the track this evening, so I thought I would throw in some tempo. Tempo is more taxing psychologically than physiologically, so it seemed to make some sense at the time.

We decided on 3 1/2 consecutive miles at T pace. Everyone other than Chris struggled. Lou, claiming he was just shot, managed just two laps. Anne looked good early but faltered the final mile. Kev said it felt too much like racing and took a lap off in the middle. I actually was a bit sore, but Rich and I managed to tough it out, averaging 99s for the entire distance.

Daily mileage 7

Thursday—It’s Kathee’s birthday, and I’m whisking her away for the weekend, so miles will come at a premium. I decided to run three easy after work before we left.

Daily mileage 3

Friday—I went out for a run and tossed in a bit of T in the middle miles, in effect running 2 x 2 miles at T (albeit a bit slow at 6:50s). Daily mileage 11

Saturday—15 ugly miles with huge hills. I probably averaged 8:50s. Daily mileage 15

Sunday—We came back in time to work the water stop at the SOS, a major triathlon held in our area each year. Virtually everyone in our group supports this race, which lasts the better part of the day, and we tend to grab our miles as we can. Thad been harassing Lou about his lack of effort lately, but I should give him a break. Norm had noticed a rash on Lou’s chest, and when he went to the doctor, he was diagnosed with Lyme disease. He probably discovered it in time but will be on medication for several weeks. Lyme disease, which is transmitted by the deer tick, might be unfamiliar to many but is quite prevalent in the Northeast. Daily mileage 9

Total mileage 60

Week of September 13 (9 weeks to the marathon)

Monday—with the Dutchess half this weekend, we decided to skip Friday’s tempo and instead make Monday and Wednesday our speed/tempo workouts. We ran the Monday eight-mile loop and tossed in 4 x 5-minute tempo in the middle.

Daily mileage 8

Tuesday—Some days (or weeks) it seems impossible to log in those miles. Daily mileage 3

Wednesday—We were to run a declining ladder at 10K pace: 1 1/2 miles, 1 1/4 miles; 1 mile, and 1,200 meters. My 400s were right on at 95s (6:20 pace) and

everyone seemed to be running well, but Kevin, who had been running slightly ahead of me, packed in the final 1,200 saying his hip was bothering him. Overall, another great workout.

Daily mileage 8

Thursday—Once again, I will take two days off in preparation for the halfmarathon.

Friday—Five easy miles Daily mileage 5

Saturday—Day off

Sunday—Dutchess Half-Marathon. The group has been whittled down. Chrissy is sick, so decided to skip the race. Lou never needs much of an excuse to avoid arace, but his Lyme disease was certainly valid, and Anne really doesn’t want to compete until she feels fit. Of the rest of the gang, Kevin was the only one who had a reasonable run of 1:25:16 (6:31s). I think he might have turned the corner. He felt great and burned his last three miles, which were his fastest.

Rich ran 1:32:08 (7:02s), and I ran 1:29:34 (6:51s). Although this was actually 11 seconds per mile shy of my goal pace, I was disappointed more by my race strategy than my effort. My early miles were far too fast (6:30s), and I paid the price late.

Had this run been a PR, I was considering skipping the Saugerties half next month. So much for that idea.

Daily mileage 16

Total mileage 40

Week of September 20 (8 weeks to the marathon)

Monday—We joined the Monday night crew again and ran the five-mile loop twice. Daily mileage 10

‘Tuesday—Lou and I met for six easy on the rail trail. Daily mileage 6

‘Wednesday—We were to run up and down the ladder: 600; 800; 1,000; 1,200 at 10K pace, then down: 1,000; 800; 600 at 5K pace. Everyone was there, and as a group—I think—we all ran pretty well. I averaged 94s for the 10K splits and 90s for the 5K intervals.

Daily mileage 8

Thursday—Six easy on the rail trail with Lou and Kevin. Daily mileage 6

Friday—With darkness coming earlier, we can no longer run from Spring Farm on Friday evenings, so a few of us have moved our tempo runs to the track. Anne, Kevin, and I were going to run 2 x 3 miles of tempo. Anne’s goal pace was 6:44s, mine 6:38s, and Kevin’s 6:20s. So that we could run together, Anne took the inside lane, I ran in lane three (a mistake), and Kevin ran in lane six. We approximate 1 1/2 seconds per lane, per lap, or six seconds per mile. We struggled. Both Anne and Kevin bagged the workout after the first tempo. I think their paces were probably a bit quick. I also was suffering, as my heart rate had surged to race pace by the end of the first tempo. With Anne off the track, I decided to continue for another mile and a half in lane one and was puzzled as to why this seemed so much easier. Finally we worked it out. We had miscalculated, and both Kevin and I had been running in the wrong lane.

It might not seem like much, but trust me; a mistake of six seconds per mile is huge, whether in a workout or a race.

Daily mileage 8

Saturday—An easy seven miles. Daily mileage 7

Sunday—As a group, we try to support most of the events held in the Shawangunks. Today is the Pfaltz Point Trail Run, a 10-miler on the trails at Spring Farm where we do many of our runs. Our idea was that Lou, Anne, Kevin and I would run 10 miles before the race, arranging to finish about 15 minutes after the 9:00 start. In that way, we would hardly be tempted to race yet would have water stops along the way. After the first several miles, we would encounter other runners, which I thought would psychologically encourage us to maintain a brisk pace without racing. It worked like a charm, as we all had great runs. As I’ve mentioned before, although it takes discipline, I encourage runners to structure workouts around the local races. Do not, however, run without actually signing up for the event.

This is also a good time to give some thought to your racing attire. Do your shorts chafe? Is there room for your GU? How about your shoes? Believe me, none of this is silly. Many things can happen while racing a marathon . . . few of them good.

Daily mileage 20

Total mileage 65

Week of September 27 (7 weeks to the marathon)

Monday—Now that it is getting dark earlier, we tend to run the Monday night run with the Onteora group. Sometimes we opt for the eight-mile loop, but tonight we ran the five twice. As the pace sometimes quickens, I wore my heart rate monitor to keep myself in check, setting it to beep if I exceeded the easy pace of 75 percent of heart rate reserve.

Daily mileage 10

Tuesday—Day off

Wednesday—6 x 1,200 at 10K pace. Everyone had a great workout. I ran 94s, a 6:16 pace. I continue to work on my cadence and have gotten into the habit of counting steps for the first minute of each lap.

Daily mileage 8

Thursday—Six easy with Lou, Laurel, and Kev on the rail trail. Daily mileage 6

Friday—Both tracks were busy, so we ran 4 x | 1/2 miles T on the rail trail. Anne says she has decided to check into the reality hotel. In the back of her mind, she had kept thinking that she could get back into sub-3:00 shape but now realizes that attempting to do so in a short period of time is folly. She will continue to train hard but will adjust her goal pace to low 7:00s.

Daily mileage 9

Saturday—Eight easy on the rail trail. Daily mileage 8

Sunday—All the marathoners gathered at the track for this psychologically demanding workout: 12 miles at MP. I had come up with the idea of staggering the starts so that everyone would be running close to someone else for the bulk of the workout. Lou (with Norm) started at the head of the track. Kev was 100 meters ahead. I was 100 meters farther up, and Rich and Anne yet another 100 meters ahead, which put them 100 meters behind Lou. As I said, this is a demanding workout, and Kevin bagged it three miles in, at the first turnaround. He had been running alone and said he simply wasn’t into it.

As a note, running long distances in one direction on a track is not prudent. It is similar to running on the cant of the road for a long period of time. Your stride becomes irregular, as one leg is constantly hitting the ground early. For this reason, we switch directions every three miles.

Other than Kevin, we all had great runs. Lou averaged a 7:40 pace; Anne, 6:58; Rich, 6:56; while I averaged 6:54s. Very rewarding. Daily mileage 15

Total mileage 56

Week of October 4 (6 weeks to the marathon)

Monday—We all ran an easy nine on the rail trail. Daily mileage 9

Tuesday—wWith no support from any of my usual Tuesday running mates, I persuaded Rich, who lives in Saugerties near Sunday’s course, to run a few miles (Ks) with me. The Saugerties Half-Marathon is an out-and-back with a 6K “lollipop” at the halfway point. We drove out together and jogged the loop.

I feel it’s important to be at least somewhat familiar with the course you’re racing. This course, for example, is marked in kilometers, not miles. It’s good to know when determining your splits. At the very least, having a feel for the terrain can be psychologically beneficial.

Daily mileage 5

Wednesday—The track was going to be busy tonight, so I arranged to meet Kevin on the Hurley Flats while his son was at soccer practice. Having one hour for our workout, we decided on 8 x 1K at 10K pace. It was rough, but we were pleased when it was over.

Daily mileage 8

Thursday—Kevin and I met at the rail trail where we ran brisk but comfortable 8:10s. Daily mileage 8

Friday—Kevin, Anne, and I were going to run 3 x 1 1/2 miles at T. Both tracks were busy, so we scrapped the idea and found our way back to the rail trail, where we ran comfortably at around 8:00s. Probably this was best, as Anne has been working hard lately. Yesterday she had done a double, including hill repeats. So much for checking into the reality hotel; she now says she thinks she can win money if she can run 3:00 to 3:04, somewhere around 6:55- to 7:00-minute pace.

Meanwhile, I did have the Saugerties half this Sunday, and although Richmond is my focus, I probably owe it to myself to take it easy today.

Daily mileage 8

Saturday—Day off. The Saugerties half is tomorrow, and I am looking forward to a PR. My goal is to run relatively easy early, yet average 6:40s (1:27:24). We

all know the theory of negative splits, yet I have never been able to manage them. Thope tomorrow will be different.

Sunday—The Saugerties Half-Marathon. I didn’t hit my goal time, running 1:28:50. The hills were much worse than I remembered, yet I still averaged less than 6:47s for the entire run and felt as though I could have run much farther at the same pace. All in all a good effort.

Chrissy, who had looked forward to racing, has been diagnosed with a viral infection. Although not running the marathon in Richmond, he was planning on the 8K and is an integral part of virtually all our workouts. He will be missed.

The other marathoners stuck to their plan to run long.

Daily mileage 15

Total mileage 53

Week of October 11 (5 weeks to the marathon)

Monday—Ran an easy three by myself. Legs sore, but good sore. Daily mileage 3

‘Tuesday—No one would come out and play. Most of the gang use today as their day off, so I ran seven easy by myself on the rail trail. Daily mileage 7

Wednesday—8 xX 800s. Yassos. Bart Yasso is expected to speak during the pasta dinner in Richmond, so in keeping with the spirit, we decided it was time to stick with the schedule and get at least a couple of these workouts in. Lou simply jogged. He is feeling a bit lethargic because of the antibiotics he is taking. Anne opted for a tempo run (on her treadmill no less) and didn’t feel as though the Yassos fit in with her plan. Kevin, Rich, and I ran these together. I averaged 2:57 for the halves, which is slightly under 89s, while Kevin was a few seconds faster and Rich was two seconds slower. Our intent is to attempt 10 x 800 in two weeks, 17 days before the marathon. Daily mileage 9

Thursday—Eight easy on the rail trail with Kevin. Daily mileage 8

Friday—lI don’t think I mentioned this. Beth persuaded a few of us to participate in the USATF masters cross-country 5K team championships on Sunday. Beth devotes an inordinate amount of time to our training and asks little in return. “Come on, it’s only 90 minutes away,” she pleaded. Despite the fact that I’m really not wild about a 5K at this point in the schedule, I feel I should run the race so I added miles

today and will use Sunday as my speed day. I logged in eight by myself before the rest of the usual cast joined me for an additional 10 on the rail trail. Daily mileage 18

Saturday—Day off

Sunday—USATF masters cross-country championships. I was shocked and humbled. Our two fastest runners ran 18:12 and 18:38. I ran 19:09; Rich, 19:38; and Lou, 21:05. Our team finished dead last in the 50-59 age group. Steve, who had run the 18:38, jokingly noted that had I taken this more seriously and tapered properly, I might have run 20 seconds faster and moved us into next to last. My counter, of course, was that had Steve shaved six minutes off his time, we could have won! Daily mileage 8

Total mileage 53

Four weeks to Richmond. I’ve been averaging less mileage than I had hoped, yet the quality has been there, so I should be OK. I had intended for next week to be high mileage, but I clearly overdid it last week and my hamstrings are quite sore. With the race on Sunday, I should have skipped the Friday long run, but like most runners, I didn’t think about injury until after the fact. I think the key now is high-quality, yet prudent, workouts.

Week of October 18 (4 weeks to the marathon)

Monday—Anne, Kevin, Lou, and I ran an easy 10 on the rail trail. Daily mileage 10

Tuesday—Six easy with Lou on the rail trail. Massage with Christine in the evening. Daily mileage 6

Wednesday—2 xX 600 at faster than 10K pace; 3 x 2K at 10K pace. My 10K pace for the 2Ks was work, even though the pace was true at 95s. This is the first 10K-pace workout that has felt like work. Kevin ran a few seconds per lap faster, while Anne and Rich ran only one second off my pace. Lou has just stopped his medication, but I think he has missed too much training.

My hammies are sore and my legs are tired. I must be careful not to overdo it. I’m probably on the edge. Iced in the eve.

Daily mileage 8

Thursday—Much-needed day off. Iced again in the eve. Butt and left hammy quite sore.

Friday—4 x | 1/2-mile T. Kev and I hopped on the track midday for this workout. Thad hoped to average 99s, which translates to a 6:36-per-mile pace. You can’t be expected to run 6:50s for the marathon if your tempo is much over 6:40s.

Kevin ran well (95s), a 6:20 pace. But despite running 6:40s, I was whining the entire workout. My heart rate was also unusually high, averaging 166, closer to race pace.

For the second time this week, I have really struggled. I hope this is because of the heavy workload of the last few weeks . . . coupled with my fall from grace last night, as I consumed an entire bottle of wine while out with friends. “Sabotage,” Kevin said.

Daily mileage 9

Saturday—Three easy on my treadmill (8:40s). Daily mileage 3

Sunday—Today was supposed to be my last 20-miler. I use this as a trial run and encourage others to do the same. Attempt to run at approximately the same time of day as your focus marathon, and note your diet. It should also be the same as you intend on race day. Once again, check your attire. It may seem silly, but don’t leave anything to chance. Twenty-six miles is a long way to run, particularly if you’re suffering.

That being said, I let Anne and Kev talk me into an 18-miler on the rail trail with 12 at MP. Kev averaged 6:40s, while Anne, who is really getting back into her old form, averaged 6:50s. I stayed with Anne for the first three MP miles, and then bagged it.

Later in the day, I had a conversation with Beth, and she reminded me of the overtraining syndrome. Be careful, for when it strikes, it can ruin an entire training season. One of the most recognizable symptoms is when a workout that would usually be considered relatively easy becomes stressful. Doesn’t that sound familiar?

Daily mileage 16

Total mileage 52

Week of October 25 (3 weeks to the marathon)

The Taper

The taper couldn’t come soon enough. As I look back, the last few weeks weren’t prudent. The Saugerties half, Yassos, the cross-country championships: far too many stressful workouts packed into a short period of time. As noted earlier, the taper is easy to screw up. Runners are always fearful that somehow they will lose

their conditioning if they take extra time off. That is simply not true. Now is the time to reduce quantity yet maintain quality.

Over the last 10 weeks, I’ve averaged 54 miles per week. My idea is to run 75 percent of my average mileage, or 40 miles, the first week, taking two or three days off. The second week of the taper, I’ll run 50 percent, 27 miles, and take three days off. With the marathon on a Saturday, it’s my intent to run only on Monday and Wednesday of the final week.

Monday—Easy Monday night run. Daily mileage 5

Tuesday—A much-needed day off. Deep massage in the evening.

Wednesday—I had been planning to run Yassos but felt that it would be prudent to ease it up a bit. Keep in mind that those 2:58 Yassos are actually quicker than my 5K pace.

Kevin and Rich both ran 10 x 800 (Yassos), with Kevin averaging his halves at 2:56 and Rich averaging 3:01.

Anne and I ran 3 x | 1/2-mile tempo and were actually quite comfortable at a 6:35 pace.

Daily mileage 9

Thursday—Day off

Friday—Although I love the track for pacing, Kevin hates it, so we ventured to the Hurley Flats for a four-mile tempo run. Kevin felt great, averaging 6:20s, but I struggled over the first two miles and packed it in.

Daily mileage 10

Saturday—My original plan had been to take two days off the first week of the taper, but due to the stresses of the last few weeks, I decided to take a third day off.

Sunday—The regular group all showed, and we ran easy 9:00s on the carriage trails in the Shawangunk Mountains.

Anne, based on last Sunday’s MP run, has announced that she has officially checked out of the reality hotel and is looking forward to running a 2:58 in Richmond. Lou, who has steadfastly maintained he can run a 3:16, has taken advantage of the hotel’s vacancy and is now looking for 7:45s, or a 3:23 marathon.

Daily mileage 13

Total mileage 37

Week of November 1 (2 weeks to the marathon)

Monday—All the Gunks ran the Monday night five, in conjunction with the Onteora gang. Daily mileage 5

Tuesday—Day off (massage with Christine)

Wednesday—2 x 2-mile MP. Kevin ran 6:32s, which I think is a bit too quick, while Rich and Lou ran the practical paces of 7:00s and 7:45s, respectively. My intent had been to run with Anne at a 6:52 pace, but she wanted to run quicker and actually averaged 6:46s. At the risk of being repetitive, only a few seconds a mile can break you. Anne could be in over her head at that pace. I’Il back off and attempt to run a bit slower.

Daily mileage 7

Thursday—Day off

Friday—2 x 1 1/2-miles T on the rail trail. We discussed our diets for the next week, with Anne attempting to debunk the myth of carbohydrate depletion. I, of course, disagreed.

Daily mileage 8

Saturday—Day off

Sunday—We met at the site of yet another great local race, the After the Leaves 20K. This is one of the most scenic races in North America. It is held in the Shawangunk Mountains, and the Gunks usually either run or work the race. With Richmond coming up, we all opted for the latter. I logged in the first eight miles of the race before returning to work the finish line.

Daily mileage 8

Total mileage 28

Most endurance athletes incorporate some form of carbohydrate loading into their diets. Glucose, which is the product of the breakdown of carbohydrates, is the fuel stored in the muscles and liver as glycogen, which provides energy during the marathon. Most runners know what it means to bonk at around mile 20. Usually, they’re simply out of gas or, more likely, glycogen. Carboloading increases muscle glycogen stores, enabling runners to maintain their stressful pace for a longer period of time.

In the 1970s and ’80s, the prevailing wisdom suggested that the process could be enhanced if we first entered into a depletion phase. During this phase, we would run a 16-miler and then drastically reduce carb consumption for three to four days. We might even follow this with a tempo run on the final day to guarantee the expulsion of any remaining stored glycogen. Although this method does work to varying degrees, it is not particularly healthy and can easily lead to fatigue, sickness, or injury. Of late, this extreme has fallen out of favor.

Kevin and I will use a modified approach to the depletion phase. We will limit our carbohydrate intake during the weekend and begin our loading phase after our MP-pace run on Monday. Note: carboloading is not pigging out on vast portions of pasta the evening before the marathon, but rather reducing fat and protein while increasing the emphasis on those foods high in carbs for a period of four to five days prior to the marathon. During this period, we will also greatly reduce our exercise regimen while also attempting to get plenty of rest.

Beth has provided a guideline and sample diet for our carboloading phase (assuming a 150-pound man) as follows: You will need 4 to 5 grams of carbs per pound of body weight. This translates to 600 to 750 grams per day, or 2,400 to 3,000 calories from carbohydrates.

This is a lot of carbohydrate and will require that you limit your fat intake. Almonds, for example, are a runner’s favorite, but as with other nuts, despite being high in carbs, they are loaded with protein and fats. Too much fat or protein will fill you up prematurely and curtail your ability to eat the necessary carbs.

Briefly, carbs include simple sugars such as sucrose (table sugar), fructose (fruit sugar), and lactose (milk sugar), as well as starches, which are long chains of simple sugars put together. Fructose has not been found to be especially effective in boosting muscle glycogen levels, so your diet will not stress fruits over the next several days.

The following flexible menu should provide the required minimum amount of carbohydrate. Realize that amounts of carbs are approximate and can vary with brands. You will find that you are forcing carbs at every opportunity, but you need to do it only for a few days. Don’t be surprised about weight gain. This might be a pound of fat, but it is primarily due to water, which is stored in the muscle along with the glycogen. As the glycogen breaks down, it will release the water, just as you need it during the race.

Breakfast 2 cups Wheat or Rice Chex (30 grams carbs) Banana (20 grams) Tablespoon of sugar (12 grams) 1 cup low-fat milk (12 grams) Coffee with cream or milk

Snack Bagel (40 grams), small amount of cream cheese or butter 2 tablespoons jam (26 grams) 2 cups grape juice or cranberry juice (80 grams)

Lunch

2 cups risotto or other rice-based dish with vegetables (90 grams) Bread, English muffins, 3 slices (45 grams)

Fig Newtons, 6 (65 grams)

2 cups grape juice (80 grams)

Snack Graham crackers, 4 large (60 grams) with 1 tablespoon honey (additional 15 grams) Soda or juice, 12 ounces (30 grams)

Dinner

Pasta, cooked, 3 cups (90 grams), with meat sauce Salad, unlimited

Broccoli or green vegetable (5 grams)

Milk, juice, or regular soda, 16 oz. (25- 40 grams)

Totals 690 to 700 or so grams of carbohydrate.

There are many good substitutions such as oatmeal, low-fat yogurt, raisins, starchy vegetables, corn, and squash. Pretzels are excellent snacks. There are no salt restrictions. During this time you should attempt to eliminate fats and drink plenty of fluids.

Week of November 8 (1 week to the marathon)

Monday—Two miles at marathon pace. All the Gunks met at the Rondout track for our last real workout before Richmond. Kevin ran 6:36s; Anne and I ran 6:45s; and Lou, 7:45s. Anne seems convinced she can run this pace for the marathon, but Thonestly think it is too quick and will attempt to be a bit more conservative.

This particular run is supposed to provide a psychological boost, but the early 6:40 pace was way too quick for me. Even though we slowed to average 6:45s, my heart rate was too high and wouldn’t drop below tempo. I can’t emphasize enough the importance of pacing. You must have a keen sense of what your true marathon pace is. I’ve said it before: only a few seconds a mile can mean the difference between blowing up and having a good run.

leven offered some proof during the warm-up. Yesterday was the New York City Marathon, and one of the better local female runners was attempting to break

three hours. She had run the Dutchess half in under 1:25 and certainly appeared to be in prime shape. As I viewed her splits on the marathon Web site, I feared the worst. Her 10K split was 40:49, a 6:35 pace! (Way too fast!) She was still on a 3:03 pace at the 20-mile mark, but it was too late. It must have been horrible, as her final 10K was run in 1 hour and 9 minutes!

You will feel great early in the marathon, but if your pace is even a few seconds too fast, it will be too late to make corrections later.

Daily mileage 5

Tuesday—Day off

Wednesday—Three easy miles. We all converged on the track and received the well-wishes from those not going to Richmond. Daily mileage 3

Thursday—9:00 a.m. Road trip. Eight hours is a long time to spend in a van, but we had fun discussing strategy and exchanging barbs.

Friday—As we entered the expo, Anne spied the elite runners’ table and asked about the competition. She was informed that all the elite women had been scratched because of various injuries, and although there were a few entered who could run sub-3:00, the pressure was on. $2,500 to the first woman!

Saturday—8:00 a.m. Richmond Marathon

EPILOGUE

Rich, with an official time of 3:02:47, was the highlight of the Gunks. He easily won his age group and ran a near-perfect race. His half was 1:30:43, and his 20-mile split was 2:19:26. His average pace was 6:58.6, and in fact, his last 1OK (actually 6.219 miles) was 43:21, under 7:00s. Great run!

Anne ran what most would consider a very respectable 3:13:15. The fact of the matter was that she averaged sub-6:50s for the first 10 miles and, by her own admission, blew up. Her half was 1:31:14, but it was too late. She gutted it out, running an average pace of 7:22.6.

During the season, we run shorter races to see what our various training paces should be, and from there we attempt to establish a realistic marathon pace. Anne paid heavily for her optimism. She recalled her first child’s birth, which had been a long and difficult one. “Today was so much worse,” she said.

Lou also had a bad run, but we all knew—even Lou knew—he just wasn’t ready. His time was 3:38:18, averaging 8:20s, his poorest outing ever.

Kevin’s race was by far the worst. He averaged 6:32s for the first 10 miles before dropping to 7:00s and then an 8:00. He packed it in. I saw him near the half, and there were tears in his eyes. There he was in the middle of nowhere, having trained for months, and it was suddenly over. It was all for nothing. He said something about his knee bothering him, and I’m sure it did. Continuing to run can potentially exacerbate an injury to the point where you can do permanent damage; you should stop. But you can’t help but think back to all the workouts Kevin bagged and wonder. The brain can be very tricky, and it does not like pain.

He will have the knee checked out, but having a DNF on my own resume, I know what he’s feeling. It will be a long winter for Kevin.

My run was not much better. My first mile was a 7:00, and my next six were within a second or two of my goal pace of 6:52. On paper, it looked perfect, but it wasn’t. My legs were screaming by mile eight, and I knew I was done. Most marathoners know of the death march. Mine lasted for 18 miles. I spent a lot of time out there wondering why, why do I do this? And in fact, I didn’t figure it out until the next day. My final time was 3:21:48, and I averaged 7:42s. My last 10K, Iran 8:45s. This had gotten ugly.

I’m sometimes chastised for my detailed log, but I firmly believe that by taking an objective look at the past, you can gain tremendous insights into the future. It had been only a few weeks ago when I had easily run the Saugerties half in 6:47s, and I had finished feeling as though I could have run forever. Today I had felt as though someone was bludgeoning my legs. Mine was a classic case of the overtraining syndrome.

As marathoners, we stress the muscles and then recover to allow the muscles to adapt to these stresses. It is during this recovery period that the physiologic improvement takes place. During the training season, this process is repeated many times over, and we become better, stronger runners. The overtraining syndrome occurs when there is too little recovery between stressful workouts. And in fact, if this process continues without sufficient rest, significant damage may occur.