Cascade Express Marathon Part One: The Build Up

Let me start by saying, Covid sucks. I know you already knew that but I especially feel that down deep. In 2021, we got both vaccine shots and a booster. Mask were worn. Distance was kept. We coated ourselves in hand sanitizer and STILL we managed to get sick. Although the illness itself wasn’t that bad for me, I realized something was really wrong as I tried to qualifying for the 2023 Boston Marathon. Let me share what I learned from the build up to the Cascade Express Marathon – Part 1.

Running Sucked

From January thru May I did nothing but slow miles. None of these runs were easy for me because breathing was hard and my heart rate was high regardless of the pace I ran. The thought of attempting any sort of speed work or harder efforts was out of the question. Truth be told I absolutely hated running during this time. I wanted to quit and give up more times than I could count. I did manage to complete my 5th Boston Marathon. It wasn’t pretty, but I got it done.

During these tough days, only one thing kept me going. My doctor believed that in six to nine months things would get better for me. And I hated the idea of starting all over even more than running these slow, sucky miles. I managed to average 46 miles per week during this time. This was much lower than the 77 mpw I averaged all of 2021.

I was able to pace a couple of marathons and half marathons during this time. But what should have been very easy efforts took everything I had. None the less, I was happy for the experiences. 

June through the first half of July

In June and the first half of July I picked up the mileage, averaging 70 mpw, and started back up with speed work and tempo runs. My heart rate and breathing remained unchanged during this time but I was getting used to being uncomfortable so I just pushed thru and did it anyways. Woke up one day down in Florida in mid July and noticed my resting heart rate had dropped and when I ran that day, my running heart rate was much lower as well. I was optimistic that I had turned the corner and was pleased to start stacking one good day after another. 

The eight week count down

This gave me eight weeks to prepare for the Cascade Express Marathon. I signed up for this race shortly after running a 3:24:16 in Mt. Charleston the first weekend in April. I knew my 46 second cushion wouldn’t be enough to get into Boston for 2023. So I wanted to have an option to give it another try before the qualifying window closed. I made all travel arrangements refundable in case I wasn’t better in time. After all, I didn’t want to spend the time and money for a weekend race trip if I didn’t think I could accomplish the task at hand. 

Mid-July through August

From mid July thru August I averaged over 70 mpw. I had six runs of over 18 miles including one 20 miler and two 22 milers. I signed up for The Crim in August at the last minute because I had friends coming in from out of town who were running it. And since I wanted to see them anyway, I thought I’d run too to see where my fitness was at. My goal pace for the race was set at 7:15 per mile, which would result in a 1:12:30 finish. I managed to run a 1:08:04, averaging a 6:47 pace. I was beyond please with this result and it gave me great confidence that I could go out to Washington and improve my BQ time for 2023. 

Two weeks to race day

I was now two weeks out from the race and had to debate: should I taper from this point or continue to build since the training cycle was so short? Fortunately the decision was made for me when my friend Harvey invited me to Colorado for a few days of hiking. He arranged the trip as a surprise gift to celebrate the ten year anniversary of donating a kidney to him. I decided to take off a few days from running and go spend some time hiking at altitude. It was the right decision as it was good for my body to have a short break from running but more importantly it was good for my soul. I came home from Colorado feeling refreshed and rejuvenated and ready for the task at hand. 

Check in next Thursday for the breakdown of the race.

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