Tips for a Successful Las Vegas Marathon

All smiles after my first Las Vegas Marathon in 2009

Introduction

Those that know me, know that I am pretty obsessed with all things Nevada.  When I first started training to do a marathon back in 2009, one of the races I had on my radar was the Las Vegas.  I love going to Las Vegas and the ability to run on one of the world's most famous and iconic boulevards attracted me from the get go.

When the Competitor Group took it over and made it a much bigger time event, I knew I had to get in there.  I've run the marathon every year since they took it over and I've learned a thing or two about running the event.  Read on if you want to know a bit more about some of the lessons I've learned (some the hard way):

Lesson #1 - Ease up on the buffets

I love buffets.  It is one of the few spots in a casino I can "win" at.  You pay one price and you get to eat as much food as you can stand.  Granted, the days of bargain buffets are LONG gone in Vegas, but you can still eat like a king.  And as runners, we know how to eat with impunity -- especially if you are running a marathon.

No no no!

That being said, don't gorge before the marathon.  It will leave you bloated and feeling like you are running with an inner tube wrapped around your waist.  I made that mistake in 2010, where the day before I stuffed myself silly the two days leading up to the marathon.  The first 10 miles my stomach was doing back flips.  

You need to eat before your big run, but avoid the 3000+ calorie smorgasbords. 

This also goes double on adult beverages.  Alcohol can be a great way to celebrate your accomplishment, post race, but don't over indulge before. 

Lesson #2 - Stay off your feet

Vegas is kind of a walking town.  Also, the casinos are set back from the road, often requiring a good 10 minute jaunt just to get off the strip and into the casino.  Not to mention there is a lot of world-class shopping with acres and acres of mall space.  You can easily walk several miles without realizing it.  

In short, don't wear yourself out and pay attention to how much you are on your feet.  There's nothing worse than lining up for your big race only to realize that your legs feel dead.

Avoid spending too much time on your feet

Lesson #3 - You are running in the desert

You may not realize it, but behind all the casinos and subdivisions is a vast wasteland of desert.  Granted, it isn't going to be a 115F out.  But that being said it is dry.  Being from Utah, I thought I knew what dry was, but Vegas is a whole other beast.  The pavement radiates a bit of the day's heat as well so it tends to run warmer than you would think.  Be sure to drink up, especially on race day and don't be afraid to get an additional cup of sports drink at the aid stations.

Also keep in mind that the smoke in the casinos and the ventilated air tends to dry one out.

Not Vegas, but you get the idea...

Desert just outside of Vegas

Lesson #4 - Corral Madness

I've been fortunate.  The races I've done in Vegas, I've had the ability to line up in the first 7 or so corrals.  With 35,000 runners coming to Vegas in 2014, it means there is going to be traditional chaos in the corrals.  If you are a faster runner, chances are you'll be frustrated to find walkers in corral #3.  While the races tries to police that as best as possible, it happens. 2011 was especially disastrous and I wasted precious energy weaving in and around people as well as losing my composure.

That being said, I'd urge you not to waste energy fuming about it.  Accept it.  This isn't your local race, this is a big race that has a TON of social runners.  

Know that the course does open up to the point where you'll be able to run your own pace without bobbing and weaving through throngs of walkers in a few miles.  Generally, I have found that the cost of running around people and getting to the sides for water / sports drinks adds as much as a quarter mile to the total distance run (and sometimes more).  That's precious minutes if you are shooting for a PR.  My Garmin has read totals of up to 26.6 miles for a 26.2 race.

Lesson #5 - The Race (Generally) Starts warm and gets cooler - a lot cooler

With a race start of 4:30 in the afternoon you can pretty much count on Vegas weather to be comfortably warm (I've been there when it is cold there, so be sure to pack a variety of clothes).  However, if you running a 4-hour marathon, it does mean you'll be out until 8:30 or later. 

Check the weather.  You may have to suffer being a bit warm at the start to be comfortable running in the evening.  My hands typically get cold and while I may look ridiculous at the race start wearing throw away gloves, my hands are comfortably warm come the latter miles.

Plan your running gear with this knowledge.

Lesson #6 - Get there early if you aren't on the strip

I've always been fortunate enough to stay on the strip.  However, if you aren't staying on the strip, get to the race site as EARLY as possible.  Seriously.  It is like half the city doesn't know there is a race going on and traffic and the freeway comes to a stand-still.  I've heard horror stories of people bolting from their cars and running to the starting line because they can't get into town and are idling miles away from the start.

If it was me, I'd be on the strip no later than 10AM. Also if you are hoofing it to the starting line, remember that the distance is a LOT longer than it appears.  While you may think Mandalay Bay is close from the Bellagio, it is actually over a mile.

Las Vegas Blvd Shut Down

Lesson #7 - Eat two meals on race day.

Sure you like to party at night on Saturday.  But if you sleep until noon, chances are you'll only get one meal in.  That's not enough to fuel a marathon-like effort.  I usually eat a modest breakfast and then hit up a Subway.  I might have a power bar as well while waiting for the race to start.  

Suffice to say with a 4:30 start, your next meal isn't going to come up until after nightfall.  Plan accordingly.

Lesson #8 - Vegas is higher than you think

While Vegas isn't like Denver, Wyoming or Utah, the elevation in Vegas is about 2200 feet.  If you are coming from California or the midwest, the altitude will make it a little harder to run.  Just keep that in mind if you are coming from an area below that.  The thinner air will play a small role.

Lesson #9 - Miles 12 - 18 are the hardest

After leaving the strip, you pretty much make a jog around old town before heading north.  While there are some locals that come out to cheer you on, it is sort of lonely running out there.  Gone are the glitzy casinos and cheering crowds.  There isn't much to look at but backed up traffic, semi-run down neighborhoods and fast food joints.  There are also some out and back sections here, so it can be a little monotonous.

Also when you get to about mile 14, you will come up a slow and steady hill. At this point in the race, your legs are probably starting to feel the built up accumulation pain from the previous miles.  Stay mentally strong.  At the top of the roughly 2 mile hill is a beautiful view of Vegas below.  Also, you get to run down this hill.

Knowing that this is out there, you can mentally prepare for it.  Once you are done with this section of the course you are on your way back and can enjoy the awesome experience of running down Freemont Steet and crossing the finish line.

Lesson #10 - Have fun

Running on Las Vegas Blvd is just an awesome experience -- it's why I've come back for the past 5 years. There is nothing like owning the strip -- particularly at night and being able to do what you love to do the most in one of the world's most iconic places.

Enjoy your accomplishment!

To see my previous race experiences see:  2013 and 2009 / 2010 and 2012

This week in running Nov 2 - Nov 8

Sun reflecting off of Mount Olympus

Day	Mileage / Workout	Comments
Sunday	16	Awesome long run
Monday	6	Mostly easy with strides at the end
Tuesday	7	1M Warm-up, 6 x .5M in 3:43 average, with .15M walk. 2M cool down - Yeah for speed work!
Wednesday	5	Nothing but easy
Thursday	4	Easy - with strides. Oops hurt my calf again.
Friday	Off	3 mile walk
Saturday	13	Salt Air Half Marathon
Total miles for the week: 51- YTD: 1572.25

Week's Summary

For two weeks out from the Vegas Marathon, I probably ran way too much.  51 miles is a lot.  But here in Utah, we are having a fantastic fall season.  The weather is absolutely PERFECT for running: low 60's, with sun, no wind and beautiful fall colors.  I just can't get enough of it and this week I couldn't hold back.

I had an oh sh$t moment on Thursday.  I was doing my strides after wrapping up an easy run and wham, on the 3rd one, my calf went nuts.  It hurt a lot and it felt like what happened to me right before the SLC marathon (which I couldn't run because of this injury).  Suddenly the $65 I had ponied up for the weekend's half marathon and the $120 for Vegas were in jeopardy.

Foolishly, I tried to run one more stride and it clearly hurt with every step I took.  I wound up easy running / walking all the way back home (about 1M).

That night I foam rolled the crap out of it and took some NSAIDs.  I am happy to report, though while still a little iffy, it isn't giving me any problems.  Note to self: must buy heel inserts.

Winter is getting closer

Come on man!

On my training run in the week I had to use the restroom and came across this sign.  It nearly made me cry.  Also all the drinking fountains were turned off (although I can drink bathroom water).  Winter is coming and sadly some of the benefits of training on the bike trail will be on hold for the winter.

Upcoming Races

Well, this coming week is the Vegas marathon.  I am going to try to keep it under 20 miles for the week and really baby myself.  I want to get to the starting line injury free and feeling good.  Once I get this marathon off my back, I can take some recovery time.  I haven't really "rested" since being injured before the SLC marathon.

Also the Vegas marathon -- all distances -- are sold out.  I bought my entry back in December of 2013, so no worries for me (and I got in at the cheapest rate).  Sort of worried about 35,000 expected runners but last year it went off without a hitch and I hope the Competitor Group deliver on excellence.

Weight Loss

I haven't been to Wendover in a few weeks, hence no massive gorging (other than the occasional Golden Corral run).  Starting to see a little bit of a weight loss.  At least I am not going in the wrong direction.  I always gain about 2 - 3 pounds in Vegas but last time I was disappointed in the buffets so I am thinking I may not hit them up as much.  Famous last words of a Buffet Maniac.

Update: I am down 5 pounds as of this morning.  Yeah for marathon training!

Photos

I got some incredible shots this week.  The mountains are so beautiful and makes running at dusk along the bike trail an incredible experience.

I have posted the pictures below:

The moon over Mount Olympus

Sun setting over the Oquirrh Mountains

Sun reflecting on the Wasatch Mountains

Moon over the Wasatch Mountains

2014 Saltair Half Marathon Race Recap

Me, post race posing in front of what is left of the Great Salt Lake

Official Time: 1:56:42
Placement: 76th overall, 11th in the 40-49 age division (out of 26)
Results: Here
Race Website:Here
Weather: Upper 30's to start, mid 50's at finish. Negligible wind.

Mile	Time	Comments
1	8:19	Easy!
2	8:27	Right on target. Feeling good
3	8:26	Another mile right on target.
4	8:29	Ditto
5	8:37	Would've been on target, but had to stop for water.
6	8:30	Nailing my pace, but starting to feel it a bit.
7	8:37	Another stop for water
8	8:52	Hard to breath.
9	9:06	Only 4 to go, scenery sort of monotonous
10	8:56	Hanging in there.
11	9:06	Another water stop
12	9:41	Crash and burn
13	9:56	Please when will this end,
13.1	0:42	Wiped out, but finished okay.
Total Miles: 13.1

Introduction

Okay, let's face it. I have a racing problem now.  Normally I don't race a half marathon one week before a marathon.  Usually this is the taper week where you do an easy 8 mile run.  But I've been breaking all the rules and while I can't claim success or that it is working, I am having fun.

So that is why I signed up for the Saltair Half Marathon.  The race starts at the Salt Aire Pavilion - a concert hall on the far west side of town.  On the way to Wendover, we always pass that place and I've always wanted to run the frontage road.  It is not uncommon to see cyclists along the road, but very few runners.  With the Saltair Half Marathon running along the road, I could get in a quality run as well as satisfy my curiosity.

The Race

The course is pancake flat out and back course.  While the scenery might appeal to those who are new to Salt Lake, I've seen the Great Salt Lake and novelty sort of had worn off.  The scenery doesn't change much throughout the race.  On your right, is the freeway with the occasional truck or car honking in support and on the left a vast wasteland of scrub, sand and dirt.

Today the breeze appeared to be blowing east to west so the stink of the lake wasn't on us.  Also the lake's water was quite a ways back due to the late season (it gets more full in winter and spring).

The cost of the race was $65 (including service charges) and if you brought a donation of used clothes you got a skull cap hat (pretty nice).  You could also pony up $10 for a t-shirt.  While I don't need a t-shirt, I am a sucker for memorabilia and figured why not.

I rolled in early, got to use clean bathrooms in the concert hall and picked up my swag without any problems.  I wound up loafing in my car for about 45 minutes (I arrived pretty early) and the race started at 8:45 without any complications.

I had another calf strain issue on Thursday.  I was doing strides and all of the sudden my left calf lit up in pain and I was concerned about it.  I wound up walking home that day so I was wondering how it would hold up in this race.  Had I not registered for the race on Wednesday I probably would've skipped this one.  However, let's face it, if I can't do a half marathon, I can't do a full in Vegas next weekend.  So I used some KT-Tape to secure the area and hit it hard with some NSAIDs.  I am happy to report I had ZERO problems with it.  Whew.

My goal was to run 8:30's - 8:45's for as long as I could.  Looks like I lasted about 8 miles, which is actually pretty good.  The air felt REALLY thin today and for some reason it was hard to breath.

The race was 100% on a frontage road (closed to traffic) along I-80.  It was flat and you could see the route for miles (sort of disheartening to see the finish line 2 miles ahead and not feel like you are making progress).  While the highway next to you has some rolling hills, the route we took didn't have any hills whatsoever.

One thing I didn't know was that this was a cupless race.  Meaning if you want something to drink, you carry it.  Oops. I didn't read the fine print on the race site.  If you were willing to stop, they'd either pour water in your hands or you could get under a spout and drink it straight from the tap.  I wound up doing that about 3 times.  I was shocked when I went through the first water station to see volunteers only handing out gels (which they were eager to give out).  My guess as to the reason why they did this is that the area where we were running is a state park and the race people would probably be fined if there were cups blowing around.  So I understood the requirement, but I wish they had spelled that out a lot more clearly.  Usually each water stop required a good 15 - 25 seconds to get a good swig of water, so I definitely lost precious time there.

About mile 9 or so I did see that one water station had plastic bottles of water but they weren't really being offered.  About .15 miles down the road I spied a bunch of them in the weeds, half full.  Shamelessly I scooped one up, dumped most of it over my head and took a pull or two.  I know gross, but it helped immensely. Just hope I don't get sick.

I had a mild stomach ache throughout most of the race -- which I am not sure why as it cleared up after the race.  Nerves?  Anxiety? I don't know, but it made it hard to run.

The scenery was pretty but it got old fast.  There wasn't any shade and there wasn't much to get you really excited about where you were running.  Because the route was closed and there isn't anyone living out there, there was no crowd support except the volunteers at the aid stations.  I did enjoy the solitude and there were plenty of people to work off of however.

There were a LOT of fast runners for this race as they had nice cash prizes for top finishers.  Maybe in my heyday I could've pulled a top 20 on this race, but no more.

Roughly some of the areas I was running along

Looking at the copper mine before the race

I believe that is Antelope Island

Stansbury Island

Finish line - before the race

More of Antelope Island

Finisher's Medal

T-shirt with skullcap hat

Conclusion

After finishing the race, I grabbed some water and a pair of Diet Dr Peppers.  Man did they taste good.  They were begging people to take post race food so I grabbed a banana and a pair of Fat Boy Ice Cream Sandwiches.  If you haven't had a chance to try a Fat Boy, I really recommend it.  They taste fantastic post run.

I wound up loitering around, chatting with various people and soaking up the awesome fall weather we've been having.

Given my current racing, my time is about where I expected it would be.  I might've been a bit better had I been a well rested and didn't have a stomach ache.  But I am glad to stay under 2 hours and it does give me a baseline to go off of for the marathon.

Most of all, I am glad my calf didn't go nuts on me.

I think a lot of people are starting to recognize me now from the races.  I am not sure if there is another guy that looks like me, but I got a lot of "Hey how are you doing" from a lot of different people.  Kind of cool that maybe I am getting ingratiated into the local running scene.

Not sure I'd do this race again.  I've satiated my curiosity about the frontage road and this race is so close to my annual pilgrimage to Vegas, so it doesn't really fit well into my training plans.   It would've been a lot more affordable too had I registered for it early.  

16 Mile Training Run on the Jordan River Bike Trail

Introduction

Well, with the Las Vegas marathon coming up in 2 weeks, I decided I needed to get in one final long run.  Granted, I did a marathon about 3 weeks ago, but I wanted to get one more run in of substantial distance.  Traditionally, two weeks before a marathon you do a 12 mile run.  In the past, I've done a 20 mile, 2 weeks before and survived just fine.  

With all the racing I've done I settled on splitting the distance and just shooting for 16 miles. 

The Run

Sunday was a cool day, with some gentle cool breezes with an air temperature in the upper 40's.  There had been some rain in the morning, so I opted for shorts, a tech shirt and gloves.  I am glad I went with the gloves as my hands do tend to get painfully cold in this type of weather.

I was pretty much inspired by watching the New York Marathon.  I wound up watching most of it on ESPN2 and props to them for providing pretty good coverage (although I would've liked to have seen more of the every day runner).

I don't have any mile splits, but I know I finished in about 2:38, with no major crash at the end.  In fact, I was tempted to keep going.  The weather was really ideal, although I did miss seeing all the other runners on the bike trail.  Most people don't run on Sundays and with the dicey weather it probably kept all but the brave inside.

I wound up taking a picture at every mile interval, no matter where I was.  After 8 miles, I turned around and started taking a picture every mile after hitting 8.5 miles, so enjoy the fall foliage on the Jordan River Bike Trail.

Mile 1

Mile 2 - Water / bathroom stop here

Mile 3, just entering my favorite section of the trail

Mile 4  - getting into Taylorsville

Mile 5 - past some apartments and into no-man's land.

Mile 6 - more desolate area. 

Mile 7 - out in the boonies but just really a pretty part of the trail

Mile 8 - turn around point

Mile 8 - Just love this field area

Mile 8.5

Mile 9.5 - heading towards a park from under a bridge

Mile 10.5 - Tree shrouded section

Mile 11.5 - a little bit of a hilly section

Mile 12.5 Standing on a bridge looking south

Mile 13.5.

Mile 14.5 - almost home.

Mile 15 on another bridge.

Post run

After the run I had a MASSIVE craving for fries.  It had been a long time since I had been to Hooters (the last time I went the service wasn't that great).  Plus the Broncos games was on, so I figured why not.  I was happy to see they had Fried Pickles on the menu.  I have forgotten, though, how rich they are.  I think I got about 3/4ths the way done with them before they started to catch up with me. So good but so rich... 

I probably wound up eating too much, but it certainly satisfied my cravings:

Fried Pickles... yum!

Shrimp Po Boy Sandwich

This week in running Oct 26 - Nov 1

Jordan River Bike Trail

Day	Mileage / Workout	Comments
Sunday	11	Despite running a half marathon the day before, I felt fantastic. Kicked butt on this run.
Monday	5	Easy throughout
Tuesday	7	1M Warm-up, 8 x .25M in 1:45 average, 3.5M cool down - Yeah for speed work!
Wednesday	9	Sort of a lope. Enjoying the fall weather and talk radio
Thursday	4	Easy - 8 fast strides at the end (1M total)
Friday	Off	4 mile walk
Saturday	13	1M Warm-up. 5K Sandy City Turkey Trot Race. 6.5M cool down afterwards on the bike trail.
Total miles for the week: 46.5- YTD: 1521.25

Week's Summary

All things considered, this was a pretty good week running wise.  I got in some good amounts of mileage; including an episode of speedwork.  My best quarter was a 1:42 and my slowest was 1:49 (when I hit a hill or had to make a sharp turn).  I'll have to go digging for my old logs, but I seem to recall before I got into marathon running that I was doing 1:23's or so... sigh... the good old days.

Northern Utah has been blessed with some really great fall weather. Usually, by now, we have a dash of snow in the valley and / or 45F degree weather, but we've been consistently in the 60's and above.  The leaves are lingering on the trees and it just makes for awesome running weather.  I can't get enough, especially on the bike trail.

Despite the high mileage, I am feeling pretty good - in fact - fantastic.  No out of the ordinary aches / pains. I just need to get my speed back. I can run "forever" but when it comes to going fast, I feel like I am dragging an anchor.  I do need to lose a few pounds (I am at an all-time, life-time high right now of 179) so I really need to quit going to Wendover and pigging out there. I think every time I go, I gain a pound that sticks around.

Upcoming Races

There is a slim chance I'll jump into a race next weekend.  We'll see what is on the calendar and how eager I am and how much it costs.  I think if I could've found a half marathon in town I would've done that (there was one in St George, but since I am heading that way in a few weeks, I didn't want to make the 4+ hour drive)

I am coming up on the Las Vegas Marathon in 2 weeks and I don't really want to screw that up.  I've shelled out a lot of money for the event and I don't want to mess up my streak (6th year in a row!)  Visiting Vegas has sort of lost its luster for me, but I still enjoy the race. I'll bring my camera so stay tuned for pictures from the race.

Also, on my birthday, on November 27, I'll be running the South Davis Turkey Trot in Bountiful.  That is Thanksgiving tradition for me and I got in for $20.  Afterwards, I am off to Wendover for the night.  So it should be a "perfect" day!

Medals from the past few weeks

2014 Sandy City Turkey Trot 5K Race Recap / Review

Official Time: 24:22
Placement: 12th (men) out of 60 (2nd out of 7 in 40 - 45 age group)
Results: Here
Race Website:Here
Weather: Low 60's -- windy! Probably 20mph southern gusts.

Mile	Time	Comments
1	7:25	A little wind at my back, felt nice and controlled
2	7:57	Wind in my face, suffering
3.1	8:54	Hurting all the way in. Lots of wind.
Total Miles: 3.06

Introduction

It has been a while since I've done a 5K.  The last one I did was the Sandy City Midnight Moon back in early August.  I've done a lot more longer races (I've been on a serious racing / mileage binge of late), so my speed is noticeable down.  I didn't have super high expectations of myself, but I certainly felt I could show up and run a decent race.

For $20, I got a pretty nice t-shirt (cotton though) and a good race experience.  Also it is about 10 minutes from my home, so it is a low stress event.

Also, faithful readers will recall I ran the race last year in 22:44 (see my recap from last year here).

The Race

The race started at 9AM and I rolled in at 8:15.  I think I was one of the first ones there.  In fact, when I arrived I thought maybe I was mistaken on the race date.  But since I had picked up my bib and shirt on the way home from work on Friday night, I knew I wasn't mistaken.

The race was held at Lone Peak Park and it is really a beautiful park.  Clean bathrooms, working drinking fountains, baseball fields, and a pavilion.  It is also located within the shadows of Lone Peak, one of the highest peaks along the Wasatch Front.

With the sun peaking up, I managed to get a few pictures:

Lone Peak is in the middle of the picture

I did a quick shake out run of about a mile and did some drills. For a 5K race, I left my phone in my car, but the route this race takes isn't terribly spectacular.  You start in the park and quickly exit into a subdivision.  In the first mile you do a slow but steady climb before ducking onto a bike trail.  You follow the bike trail (that has some serious rolling hills) for about half of a mile before making a lap around a Dewey Bluth Park.

After the lap, you come back the way you took with the exception is that you have to make a long circle around Lone Peak Park.  All the way back, I had a pretty good wind in my face, which definitely slowed me up.  About 20 minutes after the race, the wind really picked up but I think we were spared the worst of it.

My goal was to try and run 7:30 - 7:45's the entire race.  I was largely successful for the first two, but the last mile was just as tough as the last mile in a half marathon.  The wind was in my face and it seemed like every little hill felt like a mountain.   My legs were dead and my once comfortable breathing was labored.  People think that the distance of a 5K makes them "easy" but in some ways, a 5K is just as tough as a half because the pace is much more intense.

This was a pretty small race with about 140 people.  There were a ton of 5Ks in the area and I suspect they all take from each other.  There are only so many runners in Salt Lake.

Conclusion

To say that I was disappointed with my time would be an understatement.  Granted, I've done very very little speed work all summer and the wind was tough, but clearly I am getting a lot slower.  I need to drop a few pounds, get some more focused speed work training in and squeeze in another 5K or two.  I forget how tough these races can be.

I was happy to see that I placed in my age group and gladly accepted an award.  I like the Sandy races because they make everything a snap.  You pick up your race results card within seconds of finishing, if you place in your age group you grab your prize and you are free to go.  No fanfare and drama waiting around.  Technically, I could've been on the road by 9:30, but I wound up eating a banana and socializing with random people post race.  I took off at 10AM after most people had already left.

I'll definitely do this race again.  For $20, it is a good workout and offers a decent opportunity at placing in your age group.