MetaMarshall

Breaking down barriers

Mon, 15 Jun 2009 18:38:51 -0500

19:49 Five months ago I was a broken man. Well, at least I was a man with a broken elbow. On January 18th, I broke my elbow on my last hard training run before starting a taper to prepare for the Tallahassee Marathon. The month before, I had run a solid Jacksonville Marathon, but the warm weather prevented me from doing as well as I wanted. I took a week off and then started the long runs again to carry my fitness to the Tallahassee race on February 1. I was feeling really good and knew the weather for that race was always conducive to a fast time. But instead of racing, I was sidelined with a bum wing. Actually, my doctor told me I could run the race but if I fell again it would mean surgery. I did as I was told and took it easy for 4 weeks, gingerly running to maintain my fitness and trying not to fall down. Four weeks later, although I still wasn't in the "clear", I led a pace group in the Breast Cancer Marathon. Helping others achieve their goals was rewarding, but at the same time I was demoralized knowing that I had built up a terrific base and hadn't quite capitalized on it. Two weeks later, on March 1st, I sent Paul McRae this message:

Hey Paul -- More than anything, I would love to break 20 and get a pie at the Run for the Pies! My PR is 20:53. Can we knock off a minute in 3 months? MMB

His response?

For sure let me work on it and I'll get back to you. Just send me roughly what a typical week is like for you so I have something to go on!

Over the next 12 weeks, I trained as hard or harder than I have trained for marathons and half-ironmans. Long runs of 15 miles, hot track work-outs with long fast intervals, tempo runs and rides, and bike-run bricks. Plus there was the 0500 tempo run in the May monsoon through ankle deep water in San Marco with Paul and Jason where I ran a 3-mile stretch as fast as I have ever run in normal conditions. Breaking my elbow and not being able to train certainly helped me sharpen my focus and intensified my drive to aim for a goal that has eluded me for some time. My last 5k PR was a 20:53 in January 2003 at Matanzas in St. Augustine. That race features a fast course and that day was perfect for racing, in the mid-50s. I was still pessimistic that I could drop a minute off of that time in a hot, humid race. The first test actually came in late April. I ran the Fleming Island Rotary in 20:19. A little over 6 weeks into the program and 34 seconds shaved off of my PR. Coach Paul was helping me break through some mental barriers as well as physical barriers. I accused him of Jedi mind tricks because I was running splits on the track that I would have never imagined. Then 4 weeks later, on a hot, humid morning, 4 days after the monsoon run, I ran another 20:19 in the Memorial Day run. Running that race so well after tough training gave me confidence that I would be able to break 20 after some rest, but the lingering doubts still clouded my mind. The Run for the Pies started out catastrophically for me. I lined up for the race in the third row and was nervous but ready, engaging in the usual pre-race banter with the folks around me. Then the cannon went off and the mad rush was on. No more than three steps into the race, some yahoo muscles his way through the crowd and hits my arm so hard he knocked my Garmin off of the wrist strap. I have the quick release strap for transition in triathlons between the bike and the run. I have never had the unit knocked off the strap before, and now it is under hundreds of feet getting kicked around and bouncing like a pinball. Unbelievably, I was able to locate it and reach down and grab it 50 feet from where it was dislodged. I was pushed and shoved as I went down to get it, and atthis point in a complete panic. The fall had caused it to turn off, and instead of turning it on, or even re-attaching it, I ran with it in my right hand. It's a good thing I didn't see my heart rate at that point. So, up the incline of Hogan Street and a left onto Duval. Just under a half mile into the race, Paul McRae starting running with me. He didn't ask me any questions, just gave me instructions and let meknow I was on pace. After the turn on to Duval, there is a downhill stretch. At the end of the stretch there is a left turn and you reach the first mile marker. Six minutes? Holy cow! Paul told me to stay with him, but I knew I wasn't going to maintain that pace. He told me we made up some time going down Duval and needed to bank some for climbing it on the way back. We ran down Adams Street and I starte dto develop a terrible stitch in my right side. I was working hard and had no idea how fast I was going. I had a feeling I was slowing down. After a quick 180 degree turn we started doubling back on the course and hit the 2 mile mark. 12:36. My pace had dropped like a rock, but I was still 16 seconds ahead of where I needed to be. The last mile Paul yelled "Come on Marshall" about a bajillion times, and every time it reminded me of how far I had come and I was able to do this. Back up the incline on Duval, Paul implored me to catch him. I surged up the hill and pulled in behind him. From that point on, it would be flat and downhill. On Hogan Street, Paul told me to pick it up, "Now or never!" I heard some friends yell my name and I knew I was 2 minutes from the goal. Heck, I can do anything for 2 minutes. I hit the 3 mile mark in 19:11. The third mile was much like the second, a 6:35. I had 48 seconds to run a tenth. Quick math told me that was an 8:00/mile. I knew I had the goal, but I wanted to come in well under. I saw Karen and the girls and my parents just before the finish. I was giving everything i had. The final split was 38 seconds for a 19:49. So, from a broken elbow three months ago to breaking a 3 year old PR. What a great journey! I appreciate my family for putting up with the crazy training. Early mornings and a few late nights (including leaving for a 12-mile run on Easter Sunday evening at 8:30 after Easter egg hunts, lunch with the entire family, and an afternoon at Disney on Ice). I appreciate my terrific friends for their words of encouragement, and sometimes for politely asking about my sanity. Finally, late Saturday night, Karen asked me what's next. I replied: "sub-19". UPDATE: If you are interested in breaking down some barriers of your own, I would recommend you contact Paul McRae about your goals. His rates are reasonable and he is a terrific coach. If you want to train with a group, Coach Paul has partnered with the Jacksonville Running Company to offer a training program for folks of all ages and abilities.

MMBOP project update

Fri, 05 Jun 2009 14:38:44 -0500

This project has taken FOREVER. End of year school activities, a trip to the west coast and life in general has prevented us from completing the project.

However, we can see the light at the end of the tunnel. The room is now painted, the door to nowhere has been closed up, the ceiling fan has been installed, and the carpet is now being put down.

Still waiting on the new windows to be installed, but looks like we will be able to start moving furniture in this weekend.

Thanks to the Content Design Group guys for coming by this week to help me get started laying the carpet tiles. Also, thanks to Nunu for helping with the fan and extra special thanks to Karen for all the work she has put into the project painting walls and trim and scraping door panes.

Tweet up run for National Donut Day

Fri, 05 Jun 2009 08:19:19 -0500

The folks at the Carolina Godiva Track Club created a terrific race format called the "Donut Run" for their Winter Race Series. Kind of last minute, but would anyone be interested in doing a tweet up version of this tonight to celebrate National Doughnut Day? Donut Run 5-lap event, describe rules by lap; LAP 1 Team of 3 must stay together. All run as fast as your slow runner. LAP 2 Same as lap 1. LAP 3 Shed 1 runner. The shed runner will run lap 5 alone. The remaining 2 runners must stay together. LAP 4 Shed 1 runner. He/she is done, has completed 3 circuits. The remaining runner pops off his/her best alone. After this lap, 4 completed for that specific individual, done. LAP 5 The runner shed after lap 2 now has a crack at lap 5 alone, after hand touch. Team time is then divided by cumulative age, called Donut Index, and rankings are made for event placing. Example: Lap 1 Runners 1/2/3 Lap 2 Runners 1/2/3 Lap 3 Runners 1/2 Lap 4 Runner 1 Lap 5 Runner 3 If interested, sent me a tweet @metamarshall or leave a comment on this post. If we can't pull it off tonight, maybe tomorrow evening? Donut Run followed by the Run for the Pies the following weekend. SWEET!

New swim telemetry device

Thu, 07 May 2009 19:43:09 -0500

Not sure I want to know EXACTLY how bad my swim stroke is. . . SwimSense.com - Products

Using the same sensor technology found in Apple's iPhone and Nintendo's Wii controller, SwimSense is building the first performance monitor for swimmers.

MMBOP Update

Mon, 27 Apr 2009 16:43:36 -0500

As we checked out of IKEA, I was wondering how on earth we were going to be able to get three shopping carts of flat cardboard boxes into the back of the truck. Somehow, we managed to get everything loaded and not blow out the tires driving back to Jacksonville. Karen and I spent much of Saturday night assembling the units. Once we figured out the basics, things actually progressed fairly quickly. We are now 90% done, I just need to install the roll fronts for the cabinets. These are kind of a pain because many of the holes are not pre-drilled. The other area of concern is adding the pull handles, since the holes for those are not pre-drilled either. However, Greg from Content Design Group came to my rescue and said he would build a jig for me to make it easier. Go Greg! Karen picked up the "Healing Aloe" paint from Benjamin Moore for the walls and "Black Bean" for the built in shelves and doors to match the cabinets. Next is ordering the carpet tiles and packing up the office. I'll also be putting some of the old book cases, hutches and filing cabinets on Craigs List in case anyone is interested in some cheap furniture. Plus I have a great old CRT to sell you!

MMB Office Project: Heading to IKEA tomorrow

Fri, 24 Apr 2009 19:30:34 -0500

This is the first installment in a series chronicling the progress of the MMB Office Project, or MMBOP.

Greg Beere and Jason Fisher at Content Design Group recently helped me redesign my home office. Really neat design with lots of options for storage. Plus they told me I had to get rid of the old 16" CRT, which I replaced with a nice big flat screen monitor. Read their write-up and view the renderings, really cool stuff.

We have received the carpet samples from FLOR and picked out a pattern we like, a little different from the one in the initial design.

So tomorrow is the trip to IKEA to pick up the furniture, or at least as much as I can get into my truck. I've never been to an IKEA before, but I hear I have to get the Swedish meatballs.

My office is still as messy as in the Content DG post (actually, I think it may be worse). The other goal for the weekend is to start pitching the junk and organizing what is left. No easy task. I'll update the blog with photos as the project progresses. I'm too embarrassed to post pictures of it's current state.

Thanks again to the guys at Content Design Group for helping me with this project. I've learned that if you are going to invest the money into a project like this, you need to get help from people who know what they are doing!

Coach Paul McRae

Fri, 24 Apr 2009 17:25:32 -0500

My running has improved significantly the last several months thanks to the guidance of Coach Paul McRae of Personal Running Solutions. I joke with my friends that he is using Jedi mind tricks, but he really is doing an effective job pushing me to run better. And it isn't just a matter of making me run more, instead he is reviewing my progress and giving me work-outs that will help me achieve my goals. Today, the plan was a 2-mile time trial at the Metamile since I had to miss last nights 5k. I ran a little over a mile to warm up. Coal Paul asked me what I thought I could do and I responded that I would be happy with 13:00. He told me he had 12:30 in mind. The lump in my throat soon became a sinking feeling of dread in my stomach. We did a few strides and then we were off. After taking a quick glance at my watch at the first mile split and seeing 6:11, I really thought I was going to die before I completed the second Metamile. He pushed me hard the second mile, literally a couple of times, and I ended up finishing in 12:30. It was painful, but it was good training to run hard while feeling tired. If you are looking for someone to push you to achieve your personal goals, I highly recommend Coach Paul McRae.

The talented Butler girls

Fri, 24 Apr 2009 07:45:27 -0500

Very proud of Emily and Maggie for doing a terrific job in last night's talent show at school. It's funny to see how fearless girls are in particular. I would say 80% of the show performers were girls. Of that 80% were singing or dancing to Taylor Swift or Miley Cyrus. Good times.

Great weekend on Amelia Island

Sat, 18 Apr 2009 18:05:04 -0500

Team Liver Families enjoyed yet another successful Katie Ride for Life (http://www.tinyurl.com/katieride) today. The organizers enjoyed their biggest event ever for a terrific cause. If your not already, make sure to register to be an organ donor.

After the ride, I returned back to the Plantation resort where Karen had just wrapped up a trip to the spa for a manicure and pedicure. The rest of the afternoon has been spent relaxing and hanging out at the pool. We are headed into Fernandina for dinner at 29 South, where I first had the Krispy Kreme bread pudding. Yum!

Tomorrow is an 8 mile run on the beach and trails and then head home.

Great weekend!

Katie Ride for Life

Fri, 17 Apr 2009 19:42:36 -0500

Heading up to Amelia Island at oh-dark-thirty for the Katie Ride for Life. Team Liver Families (sponsored by Jacksonville Running Company) will be heading out at 0700 for the 100k route. After that, a relaxing weekend at the Amelia Island Resort with my wife. I am looking forward to meeting our team MVP, Andrew Kozlowski. He is 2 and just celebrated his first year anniversary post-liver transplant. While we rode last year, Andrew and his family were in Miami for his transplant. They will be doing the walk associated with the ride this year and we are very pleased to have them join us. If you would like to donate, please visit our team page.

Back from blogging hiatus

Thu, 16 Apr 2009 19:13:59 -0500

Took a month off from blogging due to time constraints. I think that is the longest I have ever gone since I started blogging. I think Facebook and Twitter may be leeching some of the time I spent blogging in the past. If you are on Facebook, please follow my blog. Currently, two of the biggest things going on for me include preparing to launch a new brand at Microsoft's TechEd conference in Los Angeles next month and increasing my training to support my quest to finally break through the 20 minute 5K barrier in June. I'm happy to say significant progress is being made on both fronts. Stay tuned.

Life imitating art

Mon, 16 Mar 2009 13:56:55 -0500

Who knew Edvard Munch had the Hart Bridge in mind when he painted The Scream? Hat tip to David Carr for sharing the photo on the left. I hope "Karen" has a sense of humor.

Great River Run

Mon, 16 Mar 2009 12:15:17 -0500

Had a great race this past Saturday, especially considering my training has been seriously hampered the last 2 months because of the broken elbow. Little or no speed work and I still came within 45 seconds of my PR. My finishing time was 1:07:55. My splits are pretty good. I went out kind of hard to find some room (never really did) and then settled into a nice tempo in San Marco. The splits then went down a bit with the Hart bridge, but nothing dramatic. There are some folks griping online about the distance measured by their GPS watches. It is not surprising that the watches measured the course long. With so many people on the course, it would be impossible to run the shortest distance. And with so many turns, I can't imagine being on the very inside for every corner. The only folks with a chance to run only 9.3 miles are in the very front and I don't think they wear GPS watches. It was no surprise my Garmin 305 beeped early at the first mile because I had to do a bit of weaving and jockeying to find space. And I was seeded up front. I can't imagine being towards the back and trying to work to the front. Those folks could have run 10 miles! All in all, a terrific event. Plus a great post-race party thrown by Jacksonville Running Company capped a spectacular day!

Gate River Run 15k National Championship

Fri, 13 Mar 2009 20:50:36 -0500

I'm excited about the race tomorrow. I am about pasta dinner'ed out, eating pasta every night for the last 3 days. The goal is to run the first mile in 7:30 and then turn the screws. Last year I had the same plan and ran the first mile in 7:30, and then subsequent miles right around 7 minute pace until 8 and 9. Those were 7:25 and 7:48. I ended up finishing in 1:08:22, which I wouldn't mind doing tomorrow. I would like to crack 1:08. Although not a PR, with the sporadic nature of my speed training lately, it would be an accomplishment. This race is huge for Jacksonville, and has been a part of my life for a long time. Good luck to everyone running tomorrow!

Once again, I prove exercise is bad for you

Mon, 02 Mar 2009 17:00:05 -0500

I went for a brainstorming run at lunch. The run went really well until I turned onto my street to head home. A neighbor was walking with her daughter and unleashed dog. I slowed up as I reached the dog, but it didn't matter. The dog snapped at my bootie putting a small hole in my shorts and leaving me with a red welt on my rear end. Thankfully, upon closer review, no blood. By the way, I did come up with a couple of ideas. We'll see if they are any good.