For the 4th year in a row, I ran the Oakland Running Festival. This would be my 3rd attempt at this marathon course, with my previous attempts all including me going out WAY too fast.
First up, fun at the EXPO:
Picking up the bib and shirt are always super easy with ORF. I walk in, show them my printed out e-reg card (contains all my race vitals) and have my bib and shirt in less than 5-minutes.
That of course leaves me more time to do things like this:
Official Oakland Running Festival Merchandise! New designs and “favorites” from previous years.
Meet up with friends!
Paulette, Natalie, Kevin, Me, Paul and Scott
Brent and I… or otherwise known as TWO WILD AND CRAZY RUNNERS.
Race morning:
Found parking pretty quickly and was at the start line a half-hour before the start. That left me the perfect amount of time to get situated and just enough time to wish luck to some friends that were also running.
Met up with my friend Brian (in the American Flag bandana) who I’ve run into at several races. Also met two of his friends. Brett (far left) was running his very first marathon.
Also had a chance to talk with Jason who I met at the two preview runs. Super fast runner… yes, that is the 6 min. pace sign behind us. I think he was aiming for around 3:10.
Met up with Jana just before the National Anthem. I hadn’t seen her since last year’s event and it was great to catch up and wish each other luck (updated). She gave me the super secret trick of having a Starbucks Frap the day before a race… I’m not gonna lie. That ‘ish works. Don’t believe me? Keep reading. Oh ya, ummm, we got photo-bombed by this dude’s fingers. LOL.
Race Strategy:
Quoted from my preview post: “The plan will be to keep it consistent 9 minutes for the first 3 miles, move to 9:30 on the uphill to 11, bank a couple of seconds on the 3 miles (8:30-8:45) downhill, then cruise back into 9 minutes.”
Unannounced walking plan: Take a walk break (:30 sec. to 1 min.) at mile 7, 14 and 21, then burn rubber to the finish line.
Race begins:
Mile 1: 8:57
Mile 2: 8:56
Mile 3: 9:01
On plan. Check.
Mile 4: 8:42
Mile 5: 8:58
Mile 6: 8:55
I thought these three miles would be more of a climb, but it was gradual enough for me to keep my pace at 9 without exerting myself.
Note: Passed Dean Karnazes at mile 3. He was chatting with a couple of runners… he pulled even and passed me a half-mile later. I said “Have a good race, Dean.” He said “You too” and threw me a peace sign. Yep. Dean chucks the deuces.
Mile 7: 9:40
Mile 8: 9:48
Mile 9: 9:21
Mile 10: 9:24
Mile 11: 9:55
Okay, here are the hills. Kept it conservative and held the average pretty close to my predicted 9:30 pace. Decided to skip the walk break.
Mile 12: 8:53
Mile 13: 8:38
Half-way mark: 2:00-2:01
Perfect. There was no 13.1 timing mat, but I looked at my watch and it was within this window. Legs felt good and the hard part of the course was behind me.
Note: Up to this point, I had not taken a walk break. Legs felt good, so I just kept them moving. With the climb and decent behind me, I wanted to try and get back to my 9-minute pace.
Mile 14: 8:42
Mile 15: 8:48
Mile 16: 8:57
Mile 17: 8:51
Mile 18: 8:45
Okay, this is crazy. I’m hitting my marks like clock-work. I’m seriously looking at my watch after each mile expecting see a spike or a dip. I still have not walked and thought about it after mile 18 as I started to feel some minor fatigue. It crosses my mind to see if I can run this whole thing WITHOUT WALKING. I decide to keep running and reevaluate at mile 22.
Mile 19: 8:48
Mile 20: 8:48
Mile 21: 8:52
Mile 22: 8:48
Tough miles. It’s starting to get warm and I’m drinking more and more fluids to make sure I don’t get dehydrated. I know the portion around the lake is coming up and that segment always gives me trouble.
Mile 23: 8:48
Mile 24: 8:42
Holy crap. This is gonna happen.
I caught up to Jana between 24 and 25. I gave her a hello and a “come with me” arm motion and said something along the lines of “LET’S DO THIS.” We both had sub-4 on the brain. She looked strong, but she gave me the wave to go on ahead and she would keep up.
Mile 25: 8:15
I FEEL WONDERFUL! Probably smiling from ear-to-ear. I’m giving it all I have and leaving nothing in the tank. I know exactly where I am and how far I have to go.
Mile 26: 7:47
I wasn’t looking at how fast I was going, only the overall time… could I break 3:55?
The last .2 miles are uphill. No joke. It’s cruel, but I know it is there and I’m mentally prepared to storm the hill LIKE A BOSS. I’m at 3:53-54 and am running as FAST as I can….
I cross the line, stop my watch.
Unofficial time of 3:55:02.
Screen grab from Friday’s “Preview Post.” I hit my predicted splits PERFECT.
I can’t believe that just happened. These thoughts quickly run through my brain:
- Third times a charm. You finally learned to run this course, hills and all.
- You just ran 26.2 miles without a walk break.
- You broke the 4-hour mark on a hilly course.
Remember I tried sub-4 on the flat Two Cities (5:09) race in November. - You executed the plan to (the better side of) precision.
Jana crossed the finish line quickly after me and we celebrated our improvements from last year’s race and grabbed a couple of photos. We both agreed it was great to have a familiar face out there. We started together and also saw each other near the mile 5/6 out and back. I was trying to catch up to her yellow for 24 miles and she was “keeping sight of my white hat” for the last 2.
I’m still trying to wrap my head around it. I know I have been running a lot and yes, I feel stronger. I was confident in the plan, but I never execute the plan. There is always a random variable and it never arrived on Sunday.
I may have just ran the perfect race for my current level of fitness. If you take away the hilly miles where I hit 9’s and the last 2 “all-out” miles, it leaves 18 miles all within 20 seconds of each other. I’m not that consistent. Never have been.
I was happy. The smile on my face says it all.
Oh ya. Official time? 3:54:59
(left-to-right) 2010 Full, 2011 Half, 2012 Full, 2013 Full
Feel free to share any comments below.
Advertisement:
AMAZING!! Congrats!! I really hope you got that orange tank!!
thanks. the tank was a women’s top, so i don’t think that would work for me… OR WOULD IT?
SO HAPPY FOR YOU!! You went in with an awesome plan and accomplished SUCH a goal! Congrats!
thanks… so that means you have to run since we are virtual twins.
Awesome race!! Glad you got the time you wanted!
thanks M. it was a perfect combo of events.
SO darn proud of you! What a day! :D
thanks… what is my goal now for SFM? I was thinking I wouldn’t have a shot at sub 4 until then.
Big high five. Enjoy this!!
cactus high five for the win.
Such a strong race you ran. A sub 4 is incredible-ESP on that course!! I had 4 on my mind, but it just didn’t happen at all! I just put my recap up as well! I have to say the medals were great!
thanks. i’ll check yours out now. the medals were cool. i love the prominent 26.2
Congratulations!!! You are a rockstar – Every single word made me smile, I hope you’re still grinning. You deserve it!
thanks C. when you are having a bad day, come back and read this, maybe it will make you smile again.
Holy Hill – that’s nuts. Congrats – such a fantastic job!!
thanks H. the hills may have helped me keep things calm… i really didn’t have a chance to “speed” until after mile 14.
Congratulations! That’s an awesome TIME!!!
BTW, your pics of tanks from the expo reminded me of your closet again! LOL!
hahaha… i have some room in my closet. hmmm. maybe i should have bought some.
Amazing. SO freaking happy for you!! Congratulations!!!!
thanks. it just all came together.
Woo hoo!!!! Congrats on a perfect race!
thanks… it was a great day.
Nice job! Way to run a smart race and reach your goal!
thanks… it was a great experience.
Congratulations on your sub-4! It was nice to meet you at the expo, and hopefully I didn’t freak you out by walking up and asking “Are you the PavementRunner?” :)
thanks… and NO, i’m glad you spotted me. I got to meet a LOTR bad-ass chick! how cool is that? hope you enjoyed the weekend.
That is incredibly fantastic! Way to run such a well executed race! That combined with your PR means a lot of celebration. That last mile rocks. Doesn’t it make such a difference when you know you are going to PR to your mindset? I’m hoping that I can execute this well in May!
it really does. throw the hammer down and let er rip. thanks.
Congratulations! Your work and dedication have certainly payed off. Holy Moly those hills. My next two halfs have lots of hills, so I am definitely going to refer to this post!
thanks. short and consistent steps on the inclines…. just keep the legs moving.
Yea! Awesome work Pavey!
thanks A. and congrats on your ultra experience. welcome back and looking fwd to seeing you smash it at SFM.
Dude… I was seriously giddy reading this! :)
Congratulations, so awesome to see you run the perfect race!
thanks. you’re up next!
This gave me goosebumps! Congrats!
Also – love the orange tank!
thanks… the orange tank rocks.
I’m a new follower. Just wanted to shout out some Congratulations!! Love your site!
thank you… glad to have a nice story to start off with.
Congrats! I love hearing what a smooth race you had. You ran it smart and it paid off for you! Look out 50-miler!
thanks zipster. i’m telling you… race more, give it a go.
Congratulations!! What a wonderful feeling to run the whole race and finish in exactly your goal time. It is great to feel GOOD after a race. Awesome job!
thanks… it was my first time executing so precisely.
congrats!! what a great race!
thank you… say hi to the future little baby. you could always print this out and make it a bedtime story. “Pavey finally learns”
Dang! You nailed that course “like a boss”! I love that feeling during the last quarter of a race where you know you can hit your PR. I’m so inspired by your race. Love it!
thanks… i was trying to figure out when i was going to make my move. didn’t want to do it too early and burn out the last mile. I wanted my last mile to be my fastest. thanks C.
Woah! Talk about a perfectly executed race…. amazing! So glad it all came together for you this time. And even better when the final chip time gives you want you want!! Congrats!!
the chip made me laugh… really? :59 seconds… i thought it was funny and perfect.
You make marathon running sound so easy! Way to go!! Makes me ALMOST want to run another one….. :)
CONGRATS!!!!!!!!!!!
never easy. always enjoyable… most of the time. thanks.
Wow! What a performance! I’m smiling along with you, here! Plus… Dean Karnazes throws deuces at you?!?! DREAM RACE!
Congrats, congrats, congrats!
totally. i saw him and thought i might catch him… i was keeping my pace and thought, “that’s weird, i’m passing him.” then he quickly passed me after talking with some runners… bye Dean. He finished around 3:40
Congrats on rocking a hilly, tough course! I ran the half and went out too fast. Good for you for sticking to your plan!
i have run this course 3 previous times and this was the FIRST time i DIDNT go out too fast… congrats on the half!
Congrats! Truly awesome finish and proof that hard work pays off!
thanks A. it really is nice to have something to point to and say “hey, my training is working.”
Woohoo! Congratulations!!!! So amazing! And I am sooo making a Starbucks Frap the day before a race my new tradition!!! :-)
each time i have had the frap the day before, it has resulted in a PR. seriously.
You couldn’t have hit the 3:54:59 more perfectly if you had tried! Aweseom recap – definitely inspiring others to get out there and reach for their goals!!
seriously. it was like a disney ending, only thing missing was doves and a glass slipper.
Wooohooo!!! Congratulations to you! LOVED your recap! So inspiring and motivating… I haven’t thought of “naming” my splits along my upcoming marathon… seems like a great plan when you KNOW the course this well! I will file that in the back of my mind for “if I run this again…” ;-) Awesome job!
i was using them as a guage… i never really thought i would hit them. LOL. thanks.
WOW!!! This is such a great recap!! It’s so motivational and inspirational! I love that you STUCK WITH YOUR PLAN! Isn’t that what we all set out to do and then when we don’t it comes back to bite us?! I love this!! I love that your last mile was sub 8! My gosh this is the ideal plan. Before I run Chicago and after I lay out all my plans for it, I’m going to come back here and read this post and remind myself that following a plan makes the goal possible! Nice job breaking 3:55! What a great day!
thanks. i always make the plan, but never stick with it. that was the key last sunday. just making a mental note at when my pace picked up… i had to keep myself in check and purposefully slow down.
Congratulations on an amazing run – it was HOT out there (I did the half) and I really felt for you full marathon runners on that final incline…it did me in!!! Well done though – you ran brilliantly.
i knew that hill was there… if i hadn’t i might have been crushed and slowed my way in. instead, i STORMED THE MOUNTAIN – well, 26 miles later, it seems like a mountain.
So happy for you! Congratulations!
thanks…
CONGRATULATIONS!!! i love reading awesome race recaps :) :)
there a little easier to read (and write) when it’s a happy ending.
Amazing & congrats!!! Love the pics!!!!
thank you. taking pictures are fun, especially after a great race.
That is SO fantastic – amazing when it all comes together! Hope you’re still grinning so hard your face hurts, and that your accomplishment is maybe starting to sink in. Congratulations!!
thanks. i’m still sort of trying to figure it out. i think the biggest thing was keeping my pace calm in the middle miles.
WOW! And great race report!!!!!!!!!!!!!
thanks… i love all the exclamation points!!!!!!!!!!
Congrats, again, friend!! I had a similar post up yesterday about learning to pace – I finally paced well too!!
You ran an amazing race – and I think if you were totally tapered and were running a flat course, a sub-3:45 would be a piece of cake for you.
oh no. you already have me going after 3:45 M? hmmm. i’ll have to study your blog some more for tips. :)
AWESOME JOB! Your training paid off, you raced smart and it shows! Congrats on your PR! Getting mighty speedy! :)
By the way – Starbucks Frap effect wears off on my crazy IBS/Chrons belly in under 2 hours. Is it acceptable to have one made at 4am?
you have to have it the night before… having it race morning may cause havoc.
Congrats! Congrats!! Such a well-executed race my friend – on a hilly course! Totally inspiring and you deserve it. And I hope you bought that Hella Fast tank.
ha. it was a women’s tank. a guy’s shirt? maybe. but i don’t rock too many tanks. oh, BTW, our yoga rocket is gone!
Great job! I love it when you are unexpectedly stronger than you think you will be. Or should I say — as strong as you want to be! Nice work breaking the 4 hour mark. It was such a nice day for a new PR!
thank you… i tried to keep my energy on pace until the end.
Just an awesome race! Congrats again – loved reading this re-cap…put a smile on my face!
glad that my smile is contagious.
i think i need to buy you a glass case for all your cool medals. Yes, you’re that COOL! congrats!
it could replace my recyclable bag under the stairs. i have some on display, i sort of rotate them.
Finally got to read this. SO AWESOME! YOU KICK ASS! Way to go. WOOOOOH!
thanks… being familiar with the course really helped.
I got chills and tears reading this. You OWNED that race! Wow. Just wow. That was a perfect race if I’ve ever heard it. Dead on and so proud of you! You make me want to do another full. I get the itch but know its not my time again yet.
thanks… it turned out to be a really good day. everything just came together.
Just started reading your blog. Great recap.
Awesome job on the race and those hills! Congratulations!
I’ve been too fearful of the Oakland hills so have only run the half for the past 3 years. Maybe I will try the full next year.
Woohoo, that is insane! Amazing time. Congrats on beating the 4hr boundrie. That tastes like more right? You’re motivating me to run a negative split April 14 in Rotterdam. Let’s do this!
My brother recommended I might like this blog. He was totally right.
This post truly made my day. You cann’t imagine just how much time I had spent for this info! Thanks!