Boston Marathon Training: My Toughest Week Ever

Week Nine was the toughest ever in the history of my training: Never before had I run 60 miles in one week or included 10 miles of hill repeats.   On Monday I ran 10 miles of hill repeats during a 15 miler.  The next day was my first to include mileage on my cross training day.  Tuesday through Thursday I felt like I had just run a distance race.  During this training I have questioned why I am doing this.  By Friday I didn't care how slowly I was running during a recovery run, and on Saturday I was back at it just trying to get in the miles.

Week 8
Sunday:  Day off
Monday: 3 miles conversation pace, 8 miles of hill repeats, 3 miles at conversation pace
Tuesday:  2.3 miles (was supposed to cross train plus run 3-4 miles)
Wednesday:  12 miles at conversation pace
Thursday:  3.5 miles (was supposed to run 5 miles Fartlick during a 10 miler)
Friday: Ran 5.5-6 miles including warm up, cool down with 6 X 2 minutes speeds with 1 minute rest in between (average speed pace 6:52).  This was to make up for the Thursday run.
Saturday: 18 miles with the first half slower than second half.  Overall pace: 9:18.

Week 9
Sunday:  Day off
Monday: 3 miles conversation pace, 10 miles of hill repeats, 2 miles conversation pace
(hill repeat elevation gain: 1,234 feet; hill repeat elevation loss: 1,242 feet)
Tuesday:  cross trained with basic training class plus 3.5 miles
Wednesday:  10 miles conversation pace
Thursday:  2 miles conversation pace, 5 miles Fartlick, 3 miles conversation pace all on hilly route
Friday: 6 miles conversation pace
Saturday:  18 miles with 4 at race pace.  Race pace became increasingly sluggish:  8:11, 8:26, 8:32 and 8:37.  Last 3 miles of the run were also sluggish.  Overall pace for 18 miler:  9:22.

Boston Marathon Training: Weeks 4-7

These past four weeks have been a challenge mostly because of unforeseen personal circumstances.  I have not reached all of my time goals or completed all my mileage.  Weeks four through six concentrated on tempo work, which is faster than race pace to build speed.  Hill work began with week seven.

Week 4
Sun.  4 miles conversation pace
Mon.  3 miles conversation pace, 5 miles 8:19 average pace, 1 mile 7:31 pace, 1 mile conversation pace
Tues. cross training/basic training class of cardio and strength: not done: unforeseen circumstances
Wed. 6 hilly miles at  9:19 av. pace
Thurs. planned workout moved to Fri. because of brutal cold
Fri. 2 miles conversation pace, 2 miles at 8:33 av. pace, 2 miles at 7:32 av. pace
2 miles of tempo run were slow, but 2nd set on target.  2 mile cool down not done b/c of time constraint
Sat. 6 miles conversation pace

Week 5
Sun. 10 miles with 4 at marathon pace: 8:21; 8:24; 8:21 and 8:04
Mon. 2 miles conversation pace; 3 miles tempo, 2 miles conversation, 2 miles tempo, 1 mile conversation.  Final mile not completed, and tempo miles were slow.
Tues. cross training
Wed. 6 miles conversation pace
Thurs. 4 miles conversation pace, 2 miles at marathon pace (8:10 & 8:24), 4 miles at conversation pace and 10X100 meter strides (7:21 average pace)
Fri. day off
Sat. 16 miles with 4 at marathon pace

Week 6
Sun. 6 miles conversation pace
Mon. 3 miles conversation pace, 2 miles tempo pace (7:45-8:00), 2 miles marathon pace (8:20-8:30), 3 miles conversation pace
Tue. cross training, strength/cardio
Wed. 6 miles conversation pace (workout called for 8)
Thurs. 4 miles conversation pace, 2 miles tempo (7:45-8:00), 3 miles marathon pace (8:20-8:30), 10x100 meter strides
Fri. 6-8 miles (not done)
Sat. 16 miles; 10 at conversation pace, 6 at marathon pace (aprox. 8:15)

Week 7
Sun. day off
Mon. 3 miles conversation pace, 4 miles specific hill work, 3 miles conversation pace
Tues. cross training/cardio.  Did not do.
Wed. 10 miles conversation pace
Thurs. Fartlick workout.  Did not do.
Fri. 2 miles conversation pace, 4 miles Fartlick (speed play), 1 mile cool down.  Cool down not done.
Sat. 10 miles conversation pace

2015 Boston Marathon Training Begins

Ran past this historic house in Apex during my first week of training.  

I've made it through the first three weeks of training for the 2015 Boston Marathon. Because I have a new coach and a new training program, I am venturing into the unknown. I credit my previous coach with helping me to qualify for and to run in Boston. My past four marathon cycles have been pretty much the same, which means I knew I could get through the training (unless injury struck). I had a dramatic change in my time the first time I incorporated speed work into my training. And, I've been at that place ever since. Now I go into each week and most workouts wondering if I can hit the paces in the plan. After three weeks I am undaunted.

Got into the Christmas spirit while on the American Tobacco Trail.

The training will emphasize different kinds of workouts beginning with a speed phase, which I just completed. Next comes the tempo phase during which I'll focus on running faster then race pace. Then I will concentrate on hill training. After the hills, I'll focus on a combination of speed, tempo and marathon pace runs while running 55-60 miles per week. My goal marathon pace is 8:15 for a finish time of around 3:40-3:35. The difference this time is that I am training to SUSTAIN the 8:15 pace for the entire 26.2 miles.

Rainy day on the trail.  I had several cold, rainy runs in December.  

This is what my training looked like during the past three weeks:
Week 1
Sun. 4 miles at conversation pace (9:10 per mile average pace)
Mon. 2 miles conversation pace, 4 X 300m at 6:07 average pace with 1 min. jogs in between, 2 miles
Tues. cross training, basic training class
Tues. Christmas light social run approx. 4 miles at conversation pace
Wed. was to be 4 miles, but I did it on Tues. instead
Thurs. 2 miles conversation pace, 6 X 800m w/2 min. jogs in between, 2 miles
   split paces: 6:45, 6:51, 6:39, 7:01, 6:59 and 7:08
Fri. rest
Sat. 14 miles at 9:02 average pace with a downhill start and uphill finish

My husband gave me an early Christmas present one rainy morning.   He got me a WATERPROOF jacket.  I found this tag pretty funny.  Not even this jacket can make me want to stay outdoors in the rain.  Water resistant just doesn't cut it sometimes. 

Week 2 (Christmas Week)
Sun. 4 miles at conversation pace
Mon. 2 miles at conversation pace, 4 X 400 with 1 min. jogs in between, 2 miles conversation pace
     Not sure of my times for a couple of reasons (tech. difficulty, estimating distance.)  It was quick, but probably did not hit goal for short intervals of a 6:30 pace.
Tues. cross training, basic training
Wed. 4 miles conversation pace
Thurs. 2 miles at conversation pace, 3 miles with 3 min. jogs in between, 2 miles
      split paces: 7:33, 7:22 and 7:28
Fri. rest
Sat. 12 miles at 9:13 average pace on a hilly course

Out of Town for the Holidays and having to be creative with workouts

Week 3 (New Year's Week)
Sun. 4 miles at conversation pace
Mon. 2 miles, 7x100m at 6:31pace with 1 minute jogs in between, 2 miles (hotel treadmill)
Tues. cross training (did not do b/c traveling home)
Wed. 4 miles at conversation pace
Thurs. 2 miles, 4 X 1200m with 2 min.  jog in between, 2 miles
     split paces:  7:07, 7:12, 7:14, 7:13
Fri. rest
Sat. 14 miles with 2 at marathon pace (8:02)
Sun. 4 miles at conversation pace (was sluggish)

We celebrated Christmas with family in Corydon, IN, the original state capitol.
I did a long and short run through and around the city.  I saw old homes, historic landmarks, fun Christmas decorations and beautiful countryside.  Great hill training! 

Named an Esprit de She Ambassador

I am delighted to be an Esprit de She Ambassador for 2015.  I'm a founding finisher, and this is my second year as an ambassador.  I'll be returning to run the 5K in Cary, NC on June 25, 2015. You can read my previous Esprit de She race reports here:

2014 Cary Esprit de She Race Report
2013 Cary Esprit de She Race Report

If you are new to running or racing, I highly recommend the training programs for the series.  Athleta has partnered with Lifetime Fitness to provide these programs. You can read about my experience with the Cary training program last year here:

Esprit de She Training

This coming year is sure to be a really good time.  Last year the race sold out, and I expect it to sell out again or for the field size to increase.  The more the merrier!  What I don't expect is to be an ambassador next year.  With the race established and a good turnout, they don't really need ambassadors here in the NC Triangle area.  I haven't been to the other events, but my hunch is that they would be top notch and wonderful celebrations of women and fitness just as is the Cary event. If you are considering the event in Cary or one of the other 14 races in the series, I say go for it!  And bring your friends along.

If you plan to register for one of the races, please enter my ambassador code in the promotional code box: EDS022.

To register for the Cary, NC race, go to Cary 5K/10K race registration

To register for one of the other 14 races in the series, go to Esprit de She registration


Thanks!!!!  Happy training!!!!

Richmond Marathon Race Report 2014

As I descended the hill at mile 6, I thought the Richmond Marathon really is America's friendliest marathon.  We were surrounded by trees with colorful leaves, and I could hear chatter and numerous conversations among the collective group of runners.  No traffic nor spectators were here along one of my favorite sections of this race.  Our legs were fresh, and I was delighted to be going down hill toward the river.

This was my third Richmond Marathon because it's a good race, popular with runners in the Raleigh, NC area, and close enough for a quick trip for a destination race.  Runner's World Magazine has endorsed it as America's friendliest marathon, so it must be true.  Bart Yasso, chief running officer,  cheered us on around mile 8 and at 20 or 22 (those miles are a bit of a blur).  I've seen him before at the same spot on the course.  He gave me hope as he called out our projected finish time.

The spectators and volunteers make this a friendly marathon, but truth be told, not as many spectators as usual lined the streets because of the unseasonal, brutal cold.  New since my last running of the race were spectator party zones and designated spots to cheer.  The volunteers, however, were there and did a fantastic job.  Many children helped with this race.  They were there early and for a very long time doing things like handing out gummy bears, teddy grahams and cold washcloths.  I felt sorry for the children assigned to the cold washcloth duty.

This is a nice course that takes you through town, down to the river, along the river, and then through neighborhoods and back up a hill.  It continues through the city and through neighborhoods before ending at a park.  The area by the river is lovely.  The hills are not that tough as far as hills go.  The worst part for me this year was the bridge around mile 17.  It was very cold, and the temperature combined with the strong wind on a very long bridge was brutal.  A man nearby me was cursing about it.  I felt the same way.  The last 8 miles were tough for me, but I recalled certain areas when I passed.  Nearing the end, some mean spirited men in a car yelled very hurtful remarks out the window at the participants - seemingly just to be mean.   Awful things must have happened to them to harden their hearts and to be so cruel to others.

The finish area is a great improvement since the last time I ran Richmond.  The finish is on a long, downhill stretch with easy viewing for spectators, and the finish festival is a nice addition and a good place for family, friends and participants to gather to celebrate.  From the finish, it's a short walk  through the chute to receive a medal and water and to retrieve a dry bag.  The swag at the end was great!  We had already received our shirts at the expo, but we received a hat and a fleece finisher blanket after the race.

When I finished the race, I was cold, exhausted and hurting, and I wanted nothing more than warmth and to be out of a crowd.  I changed out of my wet shirt into a dry one, grabbed a slice of pizza and headed toward the bus that would take me to the Marriott hotel.   My closest friends running the race (and the half marathon) had finished before me and had left the scene for warmth or to recover.  I noticed a McDonald's tent (and a guy eating a burger on the bus) and an area for cold beer.  Neither of those appealed to me at the time, and I had to force myself to eat some of the pizza.  If I had felt better and the day had been warmer, this would have seemed like a great post-race celebration and recovery area.

I highly recommend staying at the Marriott Hotel, which is about a block from the start of the Marathon.  My friends and I took our bags to the bag drop earlier in the morning and then went back to the hotel for warmth and one last bathroom visit before the race.   The catch with the Marriott (as was with the Omni when I stayed there) is the two night minimum stay, which can be pricey.  Splitting the room and the cost with a friend(s) is the way to go.

Typically, I enjoy a night out at a nice restaurant after a race.  I didn't feel like venturing out at all after the race and was grateful that the hotel had a sports bar that served food.  We had a very late lunch there and then returned later for appetizers and drinks later in the evening.

Leading up to the race, I was most concerned about the weather.  I obsessed about the weather as I began checking the 10 day forecast.  It was the coldest morning of the season with temps in the high 20's only to warm to the high 40's.  During training I try out and think through scenarios about what to wear.  I had never run a marathon in long tights and a jacket, and this was a first for me.

I felt great for the first 18 miles, and then I "hit the wall."  I had hit it before during a training run but never in a race.  That is not a good way to run eight miles.  I repeated "just keep moving" over and over and need to revisit better affirmations.  Being mentally strong or having heart gets you to the finish.  That mantra did not make me feel strong.  During the last hour I quit looking at my watch, time and splits.  Only at the finish line did I see that I set a personal record.   I cut it really close.  I felt so miserable that I did not delight in the accomplishment.  When my body stopped hurting, I felt relief that I achieved it and that I had met my goals.

I have felt good after finishing a marathon and awful after finishing.  Participating in this race helped me set new goals for my next race, Boston:
Arrive at the start healthy
Feel good mentally and physically at the finish
Set a personal record
Run a negative split

I also resolved to eat to train, which means I will become more deliberate about how I fuel my body while in training.

My friend Holly and I before the Marathon.  We both set personal records and qualified for Boston 2016. 

American Tobacco Trail 10 Miler Race Report 2014

The start of the ATT 10 Miler.  Overall winner Jordan Zwick is far right with 3rd place overall male finisher Paul Jones toeing the line beside him.  Photo courtesy of Esther Dill.

I participated in the 8th annual American Tobacco Trail 10 Miler on October 25, 2014.  The race is designated as the RRCA (Road Runners Club of America) North Carolina State Championship 10 Mile Event and draws a varied group of racers from ultra fast competitors to runners testing their mettle in their first 10 mile event. 

Perhaps the biggest news to come from the race came two weeks later when the women's division winner had a stellar performance at the Raleigh City of Oaks Marathon.  Michelle Langan won the City of Oaks women's division with a time of 2 hours 39 minutes and 20 seconds, which earned her a course record and an Olympic Trails Qualifying time.  I watched Langan in the lead on the out and back course of the Ten Miler and cheered her on while she ran a blistering pace of 5:54 and finished 10 miles in 58:56.  

You never know who you will find on the ATT.  I once saw Shalane Flanagan running there when she lived in North Carolina.  I didn't know who she was that day, but I knew she was someone special because she looked like a well chiseled athletic goddess.  Soon thereafter I saw her in the pages of Runner's World magazine.  This was before she ran marathons.  Now she is one of the top women marathoners in the country. 

It appears that this Ten Miler was a tune-up race for Langan for City of Oaks.  While I cannot compare myself to Langan, we both went into this race as part of our Fall marathon training.

This was my third time to compete in the Ten Miler.  Last year I was a spectator and cheered on a friend, and during other years I've been on training runs along the ATT during the race.   One of the reasons I like this race so much is because it's on the Tobacco Trail -- my favorite place to run.  I admit that I like a flat course, and I enjoy the feeling of being in the forest.  And it's also the reason I haven't run the race each year.  I'm out there most every week running a 10 miler.  

I registered this year to run with a friend getting back into running after taking a break and to run a race just for the fun.  This weekend coincided with my scheduled 22-mile training run for the Richmond Marathon.  My plan was to run 10 miles with my friend, cross the finish line and celebrate briefly, and then go back out for 12 solo miles.  

When I contacted my friend about a week before the race, she informed me she wasn't going to be running the race, so I then made a new plan to run 12 miles before the race and finish the last 10 in the race.  It worked beautifully, and I now have a new, 10-miler personal best time.  

The women's start.  I'm in the center on the mat starting my Garmin. Photo courtesy of Esther Dill.

I planned the best I could and enjoyed most of my steps.  I arrived at the White Oak Church parking lot at 6:30AM in the dark as a few volunteers were setting up for the race with a giant floodlight.  I planned to run on the trail with a headlamp until dawn, which was around 7AM.  It turns out that I'm not as brave as I thought and got spooked running through the forest alone in the dark.  The comforting aspect was knowing the volunteers were nearby and knowing that portion of the trail like the back of my hand. I did meet an oncoming runner with no lights early and was surprised that he snuck up on me, and I momentarily blinded him with my light.  Luckily, I came upon an entrance to the Copperleaf subdivision off the trail and decided to run through the neighborhood until the sun rose.  After sunrise I ran back on the trail to finish the first 10 miles. 

When I arrived at the parking lot, it had transformed into the base for the race. I replenished my Gu and Gatorade, used the restroom facility, shed my jacket, and pinned on my race number.  Back out on the trail with less than a half hour to spare, I fit in two more miles as other runners warmed up.  By coincidence I was joined for about a mile by third place men's finisher Paul Jones, the husband of my Tuna Run teammate, Sarah. When I arrived at the starting line five minutes before the women's race, I was just short of 12 miles, so I ran past it and back to it, and arrived two minutes before the starting pistol was fired.  

I had run the first 12 miles at a relaxed pace, and still had in my head that I would run a 9 minute pace, but once I crossed the starting line, my adrenaline kicked in, and I found myself racing.  I do not recommend that and consider it reckless, but I was enjoying it and went with the flow.  The women's race began at 8:50AM, and it was one of the first cool mornings of the season.  At the start of the race it was around 50 degrees, but the trail is shaded and always seems cool.  I had dressed for the cooler, early morning hours, and was comfortable in my calf length tights, short-sleeved shirt with arm warmers, a visor and gloves.  

The men's race started 10 minutes later at 9AM, so the fastest men were chasing and passing the women runners.  The course is mostly flat except for a slight downhill grade at the beginning, which turns into an uphill grade for about 2 miles at the end of the race on the out and back course.  The toughest part of the race was the last two miles.  I was tired anyway, and the subtle, uphill climb to the end was challenging.  I managed to run an average pace of 8:09, which gave me confidence going into the Richmond race.  To end a normally grueling training run at a finish line with spectators and a party with music, food and fellowship was really neat.  The race T-shirt was royal purple, and the finisher glass was a nice touch.   

After the race.  My Coach Brennan Liming (center) took 3rd place overall women's finisher.  I am on her left, and my friend Esther Dill is on the right.  

I watched most of the awards ceremony before I needed to leave to attend my daughter's softball game.  It was inspiring to watch the awards ceremony.  It took a long time though, and most racers except those receiving awards were no longer in the area.  I was able to watch Brennan, my coach of three years, accept her award for the 3rd place overall women's finisher. I recommend this race and will plan to return in the future.

Tuna Run 200 Race Report: A Team Captain's Perspective

Team Hook, Line & Suckers 2014: (left to right, back row) Abby, Sarah, Darryl, Vince, Rachel, Ines, Amanda, June and Bill.  Front Row: Jeremy and Steve. 

MY AWESOME TEAMMATES
I was on a runner's high for days following the Tuna Run 200, a relay race from the Raleigh, NC area to Atlantic Beach, NC.  My team Hook, Line & Suckers crossed the finish line in a time of 30 hours 1 minute and 10 seconds on Saturday, Oct. 11.  I couldn't have been more proud of this team, and I told them before the race that we should have received a medal just for making it to the starting line.  The teamwork this team exhibited was the most outstanding of my six relay races.   It was a bonus to finish 21st of 47 mixed teams.

Rachel was our first runner.  We started at 8AM on Friday, Oct. 10.

This was the year that I decided to form a team and be captain.  My husband was team captain last year, but he could not participate from the outset this year due to injury.  Other team captains can probably relate to my feelings about just making it to the start.  Forming a 12-member team can be a challenge, and then injuries leading up to the race can take a toll.  My team lost two members and an alternate team member to injury.  In the final weeks leading up to the race, two additional members (myself included) questioned if we could run because of pain and/or injury.  Two of us were in prescribed orthopedic boots one week prior to the race.  We planned to be a team of 12 and ended up a team of 11 with one member running six legs instead of three. Needless to say, he was our Superman.

What made this an outstanding experience was the people on the team, their attitudes and effort.  In my previous relay races with 12 team members, each van contained its own mini team with minimal communication between vans prior to the race, during and after the race.

Teamwork!  Jeremy hands the baton to Vince  and finishes his third leg of the race.

TEAMWORK
Our team was comprised of six women and five men with the women in Van 1 and the men in Van 2.  The men decided to join the women for a send off at the start of the race.  That is not always possible or practical for a relay race, but they made the effort.  After the women of my van finished our first rotation and ate lunch, we decided to catch up to the men's van and cheer for them.  That allowed about 45 minutes to spare for rest and preparation before our second active rotation.  Our first runner in our second rotation set off just after 6PM with night gear.

When the men finished their first rotation, they decided not to relax at a restaurant for dinner, but to follow and support Van 1 as night fell.  Eventually, they needed to drive ahead for some rest, but they could have done that much earlier.  I was impressed later when teammates from Van 2 went out of their way to find us during the night to ensure we knew to be on the move and to connect with them in an hour.  They didn't have to do that. We communicated by cell phone frequently throughout the race; however, there was no cell coverage at the campground where we were.  We had tried using two-way radios early in the race, but realized they were not strong enough for the job.

Although we did not all know each other before the race, a few things helped our team bond: team meetings before the race, a private team FaceBook group, and a few training meet ups.

Totally random picture of Darryl somewhere in Eastern NC.

THE RACE
This was my first time to be in Van 1, so the legs were new to me.  The first six legs were hilly, but the women held their anticipated paces.   For most of my teammates, this was their first relay race, and I was happy as I watched their initiation into this unique sporting adventure.   I told my teammates that I would take my legs easy coming off an injury, but I felt fine and ran hard even though the heat had set in for my first run of six miles.

Sarah rocked her legs!  She was flying! 

NIGHT RUNNING ADVENTURE
My favorite leg was my nine mile night leg.  The night run is usually my favorite in an overnight relay race because of the novelty of it.  I didn't feel threatened by dogs this year, and I have become more brave with my pepper spray; however one of the men was charged by a dog and managed to kick it away.   The terrain for my leg was flat, and I ran strong. While I was running, a teammate warned me that suspicious people had been spotted walking along the route.  My van stayed nearby to protect me during that leg long after I told them to leave me and wait at the next exchange.  Nearing the end of my leg, I caught a member of the TIAA-CREF team, and we talked and raced the final portion together.  He pulled away at the end, and we gave each other a high five after our hand offs.

During the night, our van passed a grouping of police cars with lights flashing and saw a car with a tree toppled on it in the yard of a house.  We later heard through the relay grapevine that a car wrecked along the course during the race and toppled the tree.

Bill finishes his second leg during Van 2's first rotation at dusk and hands the baton to Rachel.  

CAMPING
New to the event this year was the ability to rest at a campground along the course during the night.  This worked well for Van 1.  Going into the race it was comforting to have the option to pre-order food and a shower at a facility at this exchange.  Most of my van members pre-paid for a shower and pizza, but none of us enjoyed either.  Perhaps this was an oasis for some runners.  I had learned from a previous race that showering would involve waiting in line and losing rest and serve to awaken me.  Plus, I've been to a few campground shower facilities and find some do not meet my high standards.  I thought I would be hungry and enjoy hot pizza, but I wasn't hungry.  The women in my van were more interested in sleeping than eating and showering.

To my surprise, the highlight of the race for me (besides often noticing how awesome my teammates were) was camping.  One of my teammates brought a small pop up tent that could hold three.  I learned the night before the race that my husband had bought one recently, but my quick tutorial did not convince me that I could set it up and take it down quickly in the dark.  But, I did bring a large tarp, and we all brought our sleeping bags.  Half of us rested in the tent, and half of us rested on the tarp.

At this point my team was ahead of schedule by 45 minutes; therefore, our timing and pace chart was far from accurate.  I sat in the van for a long time with an addled brain trying to figure out when I should rouse my teammates to get to the next exchange taking into consideration breaking down camp, a bathroom break and travel time.  It was very important that I not get it wrong because there was no cell coverage, so the other van could not give me a heads up.  With all my teammates asleep, I set my alarm without having a back up.  I could not sleep and had not expected that I would.  In the past I had watched adventurous teammates climb out of the van into the chilly night air to rest on the ground in sleeping bags.  That had never appealed to me, and I stayed in the van or in the floor of a building when possible.  This time I was looking up at the stars and moon and thinking about how beautiful it was, and that if I hadn't been in the race, I would have never experienced this.

The end of my final leg.  What a welcome at the exchange! 

Our van became active again around 4AM.  I was happy this rotation because I had assigned myself the sweet and final leg for Van1: 2.6 miles.  It was a sprint to bring us to the last hand off to Van 2.  I was greeted by all my teammates who had formed a bridge for me to run under.  I loved it!  When I saw it from a distance, it made me feel special.

The men wait for the start of their final rotation on Saturday morning.

THE FINISH
Our van finished at 9AM and headed for breakfast at Cox Family Restaurant in Morehead City.  Delicious!  We checked in early at the Hampton Inn (recommended by the race), took showers, and made it to the Circle at Atlantic Beach early to wait for Van 2.  At the finish, family joined some of my teammates.  One of the best parts of the experience was one of my friends being re-united with her family and seeing how proud they were of her accomplishment.  They all beamed and headed to the beach together.  The day was warm for a run to the beach with full sun and temperatures in the 80's as was the previous day.  It was, however, a great beach day for October! Our team met our final runner on the boardwalk and ran to the finish line.  We didn't let Superman catch his breath before taking the team picture.   Reunited, we enjoyed a meal of tuna and barbecue on a blanket in the shade.

It took an incredible team effort to make it to the finish.

TIPS FOR RELAY TEAM CAPTAINS

• Inform prospective team members of what they face:  training similar to a half marathon; running at night; dogs along the course; possibility of heat or cold or rain; and the possibility of no sleep or very little sleep.
• Form your team early to save money.  The registration fee increases over time.
• Collect registration fees from team members before registering the team. 
• Establish a private Facebook page (or an alternate form of communication) for your team.
• Hold team meetings prior to the race.
• Anticipate that this will take hours of your time pre-race, so ensure you have the time to give or learn to delegate. You will:

• communicate with team members about details such as paces, deadlines, rules, and supplies
• strategize team racing efficiency while balancing and honoring teammate requests
• coordinate team t-shirt design, production and payment
• plan for meals and/or food and places to rest and ensure plans for lodging and/or the return trip home.

Bill and Jeremy at the finish.

LESSON LEARNED FOR NEXT YEAR
The last couple of years my teams have gone into the race with a shoestring budget, but next year this team will spend more money for comfort.  I will inform team members of all anticipated costs well in advance for budgeting purposes. This will include the registration fee, van rentals, gas, food, team t-shirt and lodging.  After three years of driving personal vehicles, our team will rent roomy vans.  The plan will be to stay at the beach the night following the race and to plan for lodging immediately after registering.

Disclaimer: I work for the race, so I am biased.

I stole Amanda's caption:  The look after a 200 mile relay.

Darryl enjoying the beach and the accomplishment.