That was the easiest marathon I've run so far!
But first, I have to say that when this year began, I wasn't sure I'd ever run another marathon. I won't bore you by repeating the recovery saga, but suffice to say I was unceratin when I'd run 26.2 again. By the fall, I was feeling pretty good and thought, hmmm, maybe.
As you may be aware, this year is the 2,500th anniversary of the Battle of Marathon -- fabled beginning of the marathon. Do you really think I could let this anniversary year pass without running a marathon? Now, my doctor back in March told me I could not race a marathon this year. Okay. I won't race. But what about just "running" a marathon? What about one in December? Hello Rehoboth Seashore Marathon.
I decided to enter this one on a whim. After she BQ'ed at her sixth Marine Corps, I convinced Jordana to sign up on a whim as well. We could have her folks watch the kids and we could make a weekend out of it (her folks have a place in Bethany Beach). It could be a nice romantic marathon-running weekend!
My main race was Army 10 miler, and up to that race date, I followed a 10 miler training schedule. With Army 10 Miler done, I switched into marathon training mode. But this time, a very conservative mode -- ramped up the miles to 16 then 18 then one 20 miler then tapering back down.
I had been doing speedwork on the Mall at lunch with friends -- mainly Yasso 800s (the Yasso 800s are a great marathon predictor -- you run 8 to 10 800s with 400 recovery, average the times, and the average time in minutes and seconds is a strong predictor of your marathon time in hours and minutes). My Yasso 800s predict that I have the ability to run sub-3. But I knew I did not have the mileage in me to carry that speed to marathon distance. At least not yet. I mean, criminy -- I had run only one 20 miler, and had yet to crack a 40 mile week.
So I decided to treat Rehoboth as a long run -- go out at my LSD pace (8:00 per mile) and see how I feel. At the halfway point, if I felt good, I figured I might increase the pace to 7:30s. Run negative splits. The 2011 Boston Marathon already closed out, and I'll be 45 at the 2012 Boston Marathon. Qualifying time for a 45 year old is 3:30. If I followed my plan, I would a 3:25 marathon, fast enough to BQ.
All that remained was whether I had the discipline to restrain myself from going all out. Not to keep you waiting, the answer was, mmmm, sort of.
With the grandparents watching the kids, Jordana and I packed our gear and headed to packet pick up in Rehoboth (easy 3 hour drive). Went back to her parents' condo in SeaColony for a nice pasta dinner for two, easy on the red wine. Then to bed. Race start was 7 am, and we wanted to arrive by 6 to get good parking and wait in the usual port-a-john lines.
Race Morning
Woke up 5am to a cold but not rainy day (earlier forecasts had predicted rain on Saturday but that got pushed back to Sunday). Temps were forecasted to remain in the 30s. I triple-shirted and double-gloved it -- I do not want to repeat my hypothermia experience from the 2007 Boston marathon.
We arrived in Rehoboth around 6:10. We parked right next to the finish line (near Rehoboth Running Company). What a great parking spot! The running store had set up a huge tent (with walls and heated) where we hung out a bit. There were ample port-a-johns with LITTLE TO NO WAIT! Incredible!
We walked to the start line (near the Rehoboth Bandstand). Kissed each other good bye and made off for our starting corrals -- her the 9 min per mile sign, me the 8 min per mile sign. Turned on my Garmin, established the signal, and waited for the 7 am start.
The Start
The race started and off we went. As I said earlier, my goal was to start out with 8 minute miles. I started running at what I thought was a nice steady pace. I ran for a few minutes then decided to check my Garmin to see what my pace was. CRAP! My stupid watch lost signal -- or rather never had a signal. All I had was a large bulky chronograph on my wrist. At least, I had the watch in my standard race mode (which means I turn auto-lap off and manually record the mile marks). So I would have to wait until the first mile mark to know whether I was running too fast, too slow, or just right.
Miles 1 - 5 (7:34, 7:20, 7:14, 7:16, 7:15)
The course started from the Rehoboth Bandstand and headed inland, past the Starbucks and then back towards the beach. Hit the 1 mile mark at 7:34. A bit faster than I'd planned, but not bad. So I kept at that pace. We turned north along a road the paralleled the beach. The benefit of a 7 am start became apparent because the sky was breathtaking as the sun rose over the Atlantic Ocean. Reds and oranges and yellows. The sea was aflame with the rising sun. But no time for that, I have 25 miles to go!! Hit the 2 mile mark at 7:20. Damn, I have to work on my pacing. I wanted to go slower not faster.
Just after mile 2, I did something I've never done in a marathon -- I made a new friend. Another runner sees my Garmin and asks what pace I'm running. I tell him about 7:20s and I'm hoping to run around a 3:20 or so. Me too, he says. And we fall into chatting. We ended up talking for the next 18 miles! Something about being engaged in conversation really helps even out the pace -- miles 3, 4 and 5 were about as flat as can be at 7:14, 7:16, and 7:15. By now the course had taken away from the beachfront community and back into greater metropolitan Rehoboth.
Miles 6 - 10 (7:05, 7:18, 7:19, 7:33, 7:08)
Just past mile 5 we turned on to the Junction & Breakers Trail that connects Rehoboth and Lewes. The trail is a wonderful packed dirt/gravel trail. We skirted agricultural fields, we crossed marshlands, we ran through new housing developments. Overhead, numerous V's of Canada geese passed us by honking noisily. Were they cheering us on? Let's pretend they were.
As the miles wore on, Dan (at this point we did not know each other's names) and I talked about running and compared training programs. Another runner joined us for a mile or so in conversation as we discussed the 50 State club (running a marathon in all 50 states). Both of them are attempting that -- Dan wanting to complete all 50 states by his 50th birthday (in 7 years). We joked that other than to cross off Delaware from the list, why else would you wake up at 7 am on a 30 degree day in Delaware.
To the Half (miles 11, 12 and 13 - 7:14, 7:16, 7:18)
Just past mile 11 we hit our first "hill" - the drawbridge over the Intercoastal Waterway in Lewes. We were greated by the loud honking of a fishing boat. The crew meant well, but the boat released (in addition to sound) a not-so-welcome blast of diesel smoke. It was pretty nasty. Anyhow, we headed into Lewes and turned north toward Cape Henlopen.
Hit the half-way mark just before entering Cape Henlopen state park. My 13.1 split was 1:35:39, I was averaging 7:19 miles.
To the 20 Mile Mark (7:21, 7:31, 7:09, 7:27, 7:29, 7:34, 7:35)
The course entered Cape Henlopen just past the halfway point. This is a wonderful park -- nicely paved trails running through a coastal forest. Very similar to Seashore State Park (for my Virginia Beach fans). Last Presidents Day Weekend, when the east coast was digging out of yet another blizzard, Jordana and I spent a romantic weekend in Bethany Beach. We brought our cross-country skis and skiied along the very paths we were running now. And yes, I talked about what a nice weekend that was while we ran.
Now it was during this portion of the marathon that the scars of last winter resurfaced. The orthopedist warned me that I would probably feel the scars from the combination stress fractures/torn rectus abdominus muscle for a long time. About the half-way point I started feeling "something" down in the pubic region. Was it the muscle scar? or did I have to pee? Eventually around mile 16 the "something" was too much. I sped ahead, found a tree, and for the second time did something I'd never done in a marathon. After that, the pubic region felt much better! I had to hoof it to catch up with Dan. "Thought I'd let you beat me?" I joked as I caught back up.
We also encountered the two other "hills" on the course -- two great sand dunes. On one, the remnants of a World War 2 coastal battery silently guarding the mouth of the Delaware Bay and the ports of Philadelphia and Wilmington from the German invasion that never came. On the other, a Coast Guard station providing navigation assistance to the maritime traffic. We called up to the radar operators in the tower, who waved back to us.
At a water station somewhere past mile 17, I joked "if we were Kenyans, we'd be done by now!" No one laughed.
We left Cape Henlopen and started the return trip back (the course was a modified out and back). We passed a closed-for-the-season Dairy Queen. I wish that was open, Dan quipped. Anything is better than chocolate GU.
Mile 20 was just past the Intercoastal Waterway drawbridge. Luckily, no diesel smoke awaited us.
"That was a nice 20 mile warm up," I said, "who's ready for a 10K?" Again, no one laughed.
The Last 10K (7:26, 7:08, 7:39, 7:39, 7:39, 7:15)
"You go on. I'll see you at the finish. By the way, my name's Dan." "See you at the finish. My name's Greg." And with that, I pulled on ahead. It really is true that a marathon is a 10K race with a 20 mile warmup.
Funny anecdote: as we were driving to Rehoboth the day before, my Mom calls. "I didn't know you were running a marathon," she says, "I thought you and Jordana were just running a 10K." "We are" I replied, "there's just a 20 mile warm up." You see, previously I had made the same joke to my Dad. He didn't get it either, and told my Mom we were just running a 10K. Oh well.
Back to the race. Around mile 21, I was passed by the first place female runner. I talked with her at the finish. As it turns out, she and her husband run in the same running club as Jordana and I (Montgomery County Road Runners) (her husband knew my wife from XMP -- Jordana knows everybody!!) (Indeed, after the finish, Jordana commented on how many MCRRC people she saw on the course -- both as runners and as spectators. I wish I were that popular).
I settled into a pace and hit a string of 7:39s. I felt remarkably not tired. The course wound its way back along the Junction and Breakers Trail. I wasn't really paying attention to my overall time until I hit the 25 mile mark. I realized that I was close to running sub 3:15 which was much faster than I had planned. A younger runner tried to pass me but with a mile to go, I kicked into 4th gear. Ran the last mile at 7:15 and the last 1/4 at a 7:10 pace.
Finish time: 3:13:08. As usual, I ran postive splits: my second half time was 1:37:30 (7:27 pace). My overall pace was 7:23. A Boston Qualifier. I finished 41st overall out of 619, 40th out of 407 males, and 7th out of 79 in my age group.
Dan finished in 3:19, also a BQ.
Post Race
I went into the nicely heated tent -- scarfed down a veggie burger. Walked about 100 yards to my car and put on a sweatshirt (it was in the mid 30s remember) and waited at the finish for Jordana. Before the race, she said she was also going to just jog it -- maybe finish around 4:15. Somehow, I knew she would not settle for a time over 4 hours. Sure enough, she came in at 3:58 looking wonderful! I gave her a sweaty finish line hug and we went back to the tent for more food. Another veggie burger, pancakes with blueberry syrup, micro-brewed amber lager, topped off with Starbucks!
So, as I said at the beginning, this was the easiest marathon I've ever run. I hit a 3:13 without really breaking much of a sweat and without every really feeling that tired or exhausted. I am very psyched that a sub-3 hour may actually be do able.
But more important than all of that, I felt a tremendous sense of thankfulness, of gratitude, of relief, of overwhelming joy. I could run marathons again. And I felt so happy that I could share that marathon with Jordana.
Life is good, friends.
Thursday, December 23, 2010
Friday, December 3, 2010
Pictures
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| My wife at Annapolis 10 miler -- Being strong is sexy |
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| Me at Naylors Beach Olympic Tri - self confidence is sexy |
Old Friends
Yesterday, I ran the bridges course (my 7 1/2 mile course that goes from my office, down the Mall, past the Lincoln Memorial, across the Memorial Bridge into Virginia, south along the Mt. Vernon bike path along the Potomac, back to DC across the 14th Street bridge, and back to the office). This was the last of my regular running routes that I finally ran since returning to running from my injury (the others being the Millenium Trail near home and the memorials 6 1/2 miler at work). Not sure why it took me so long to run this one again.
As I ran the course for the first time in well over a year, everything about the route seemed familiar. I thought to myself, and hopefully this isn't too goofy, it's like seeing an old friend again. I've run these routes so many times, I could probably do them with my eyes closed. There is a comfortableness, a familiarity. A sense that I can just relax on these runs and let my thoughts wander. No need to concentrate on where I am, how to get back to the start, what the road conditions might be like, etc. that you might experience on a new running route.
It's like being with old friends -- you can just be yourself. You don't need to put on airs, or engage in the awkward just-met-someone small talk. It's comfortable, familiar, and relaxing.
I think I may do that route again today.
As I ran the course for the first time in well over a year, everything about the route seemed familiar. I thought to myself, and hopefully this isn't too goofy, it's like seeing an old friend again. I've run these routes so many times, I could probably do them with my eyes closed. There is a comfortableness, a familiarity. A sense that I can just relax on these runs and let my thoughts wander. No need to concentrate on where I am, how to get back to the start, what the road conditions might be like, etc. that you might experience on a new running route.
It's like being with old friends -- you can just be yourself. You don't need to put on airs, or engage in the awkward just-met-someone small talk. It's comfortable, familiar, and relaxing.
I think I may do that route again today.
Sunday, November 7, 2010
Tribute to a Coach
Sometimes life is not fair. Early Friday morning (Nov 5), one of the Montgomery County Road Runners Club's beloved coaches, Mike Broderick, lost his battle against lung cancer. Diagnosed only a few weeks earlier, he passed away the day before his 54th birthday.
I knew Mike only casually. I did not participate in the two programs he coached -- the experienced marathon program (XMP) (MCRRC's fall marathon training program) or Boston Bound (winter/spring marathon training program). Jordana did XMP for the past four years and Boston Bound the past two. So in a way, Mike was my indirect coach as I often relied on the XMP or Boston Bound program for my own training plan, and Jordana often relayed questions to Mike about my training. I think he knew me more as Jordana's husband.
What I know about Mike is inspiring. He gave up his law practice years ago to do what he loved -- coaching others, as a personal trainer and as a running coach with MCRRC. He was also an accomplished runner himself - running numerous marathons and ultramarathons. Indeed, only just this summer, mere weeks before his diagnosis, he ran and completed the Western States 100 miler -- one of the more difficult ultras around.
Not content to focus solely on his own accomplishments as a runner, most of the club knew him as a coach -- Coach Mike. He was the face of XMP and Boston Bound, and my guess is that few marathoners in the club (whether they did XMP or not) did not benefit from his wisdom in some fashion. For me, it mostly from comments Jordana would make. Indeed, just this morning Jordana and I were doing an easy 3 miler together. I made some comment about the key to marathoning being lots of slow miles (which I learned from Mike). Jordana started to say "Well, as Mike would say..." and then cut herself off. "I won't be able to say that anymore" she said. "Yes you can" I said. "You're right" she said, and she proceeded to elaborate for the next 1/2 mile or so on Mike's philosophy of many miles at slow pace and other marathon training techniques. Good wisdom never dies and in that respect Mike will live on.
I first learned of XMP back in 2003 when I was doing FTM (first time marathoners program): Mike was promoting XMP to my pace group for 2004. When some of us questioned whether XMP was just for the fast runners, Mike assured us that XMP was for anyone. I think XMP and Mike embodied the MCRRC motto of a place for every pace. If you were serious about the marathon, Mike had a pace group for you in his training programs. As much as he got satisfaction when his fast runners became faster, I like to think he took even greater pride when the not-as-fast runners he coached became faster.
I think an email Jordana sent to Mike on October 27 (just before her 6th Marine Corps Marathon and little over a week before he died) best sums up, for me at least, the best part about Mike. She wrote:
I am and always have been my wife's Number One fan and supporter, but as important as my cheering and support may be, it won't transform a runner into a Boston qualifier. For that, she had XMP, Boston Bound, and Coach Mike.
Thanks, Mike
I knew Mike only casually. I did not participate in the two programs he coached -- the experienced marathon program (XMP) (MCRRC's fall marathon training program) or Boston Bound (winter/spring marathon training program). Jordana did XMP for the past four years and Boston Bound the past two. So in a way, Mike was my indirect coach as I often relied on the XMP or Boston Bound program for my own training plan, and Jordana often relayed questions to Mike about my training. I think he knew me more as Jordana's husband.
What I know about Mike is inspiring. He gave up his law practice years ago to do what he loved -- coaching others, as a personal trainer and as a running coach with MCRRC. He was also an accomplished runner himself - running numerous marathons and ultramarathons. Indeed, only just this summer, mere weeks before his diagnosis, he ran and completed the Western States 100 miler -- one of the more difficult ultras around.
Not content to focus solely on his own accomplishments as a runner, most of the club knew him as a coach -- Coach Mike. He was the face of XMP and Boston Bound, and my guess is that few marathoners in the club (whether they did XMP or not) did not benefit from his wisdom in some fashion. For me, it mostly from comments Jordana would make. Indeed, just this morning Jordana and I were doing an easy 3 miler together. I made some comment about the key to marathoning being lots of slow miles (which I learned from Mike). Jordana started to say "Well, as Mike would say..." and then cut herself off. "I won't be able to say that anymore" she said. "Yes you can" I said. "You're right" she said, and she proceeded to elaborate for the next 1/2 mile or so on Mike's philosophy of many miles at slow pace and other marathon training techniques. Good wisdom never dies and in that respect Mike will live on.
I first learned of XMP back in 2003 when I was doing FTM (first time marathoners program): Mike was promoting XMP to my pace group for 2004. When some of us questioned whether XMP was just for the fast runners, Mike assured us that XMP was for anyone. I think XMP and Mike embodied the MCRRC motto of a place for every pace. If you were serious about the marathon, Mike had a pace group for you in his training programs. As much as he got satisfaction when his fast runners became faster, I like to think he took even greater pride when the not-as-fast runners he coached became faster.
I think an email Jordana sent to Mike on October 27 (just before her 6th Marine Corps Marathon and little over a week before he died) best sums up, for me at least, the best part about Mike. She wrote:
As I prepare for MCM #6, I was remembering MCM last year. I did not feel well and you ran with me twice at mile 10 and around mile 15. This really picked me up and my speed and I qualified again for Boston. I appreciate all that you have done for my running. I was always the slowest kid in PE and the last to be picked. XMP has given me a sense of accomplishment and enabled me to qualify for Boston, one of the biggest/most difficult accomplishments in my life.Mike replied: "Thanks a lot Jordana-that really makes me feel good to hear stories like yours :)"
I am and always have been my wife's Number One fan and supporter, but as important as my cheering and support may be, it won't transform a runner into a Boston qualifier. For that, she had XMP, Boston Bound, and Coach Mike.
Thanks, Mike
Tuesday, October 26, 2010
Army Ten Miler Recap
Now, sports fans, on with the show. I was quite apprehensive in the days leading up to ATM. What would my goal be? Or should I say goals. First, run a sub-70 minute race. Second, run at a sub-3hour marathon pace (6:52 or faster). Third (based on my speedwork during the past three weeks), run at a 6:30 pace for as long as I could. All this seemed possible. Then Thursday night at masters swim, during our last set of 3 x 50 meter sprints, my left calf cramped something fierce! I breast-stroked to the wall and tried to massage the cramp out -- I could actually feel and see my calf muscle in a tight ball. The muscle relaxed but was sore as hell. WTF! Would I even be able to run on Sunday? Did all my goals just disappear? crap crap crap
So I spent the next couple of days with my calf in a compression bandage, rolling it over an iced bottle, sleeping with the heating pad. Anything to make it bearable Sunday morning. Well, folks, I guess it worked. When I woke up Sunday at 5am, the calf, although tender to the touch, did not hurt when I walked or did some test strides. I ate my standard pre-race PBJ, got my gear and headed off the metro.
Like the Marine Corps Marathon, ATM is VERY WELL RUN. Got out of the metro at the Pentagon, dropped off my gear at bag check, and made my way to the port-a-johns. Then off to the start. "Right that way towards the green balloons, SIR" said an Army PFC volunteer. You see, there were 30,000 registered runners at ATM -- two waves for the start, color-coded starting corrals. I had a green bib -- second corral, just behind the elite and sub-elite runners.
At precisely 8:00 am, a howitzer fired and we were off. Well, a minute later I finally crossed the start line.
Miles 1 -3 -- 6:51, 6:35, 6:35
I was feeling good, my calves were slathered in ben-gay, the temperature was great. BUT,it was really crowded. My one and only complaint was that the starting corrals were not well marshalled and there were too many, shall we say, non-green bibs getting in my way. I was not able to get to my target pace that first mile. But it was a beauty of a mile, running up Route 27 towards Memorial Bridge -- the Potomac to the right, Arlington Cemetary to the left. Hit the first mile mark just before the bridge at 6:51.
Early morning, crossing Memorial Bridge, mist rising from the Potomac, the sound of thousands of shoes hitting the pavement. God how I missed that sound. April 2009 was my last road race. I know, I know, I've done two 10Ks as the final segments of my triathlons, but it is not the same. To run fast, to run fresh (not having swum and biked already), that is a unique experience. And to be surrounded by other runners. I was awash in a feeling for gratitude that I was not just running but racing again, and racing fast. Although things were still crowded, I was able to start picking up my pace. We crossed Memorial Bridge, rounded the Lincoln Memorials on the left and made our way (following a course similar to Marine Corps Marathon) to Constitution. Hitting the 2 mile mark near the Federal Reserve Building at 6:35 pace.
Turned up 20th Street to Virginia Ave to the first "hill" or rather incline. I was ready for that (well actually I had no clue about the elevation) but my years of running the hilly MT paid off. I overheard one runner tell another that this is where the running crowd thins and he was right. We rounded the Watergate turning south on along the Potomac, and hit the 3 mile mark. Another 6:35. Looking good Louis! Feeling good Billy Ray!
Miles 4 -6 -- 6:37, 6:36, 6:26
After the 3 mile mark,the course went south along the Potomac, past the Kennedy Center, past the Lincoln, towards Independence. Again, this was following familiar ground of the Marine Corps Marathon. But at the 4 mile mark, we turned onto Independence rather than continuing on Ohio Drive to the windy and desolate Haines Point (yay 10 miler!!). Hit the 4 mile mark at 6:37.
We continued along a pleasant Independence Avenue, hitting mile 5 and half way mark at 6:36. I had been running somewhat conservative all this time. Would my calf hurt? Would my pelvic area hurt? No and no. Sure, I could feel "something" in the pelvic area, nothing sore though, nothing debilitating. I was thinking, am I finally back in the racing saddle? My body seemed to be saying yes. So at mile 5 I decided I could crank it up a bit.
The sixth mile took us into the main body of the crowd -- along Independence Avenue by the museums (Ag Dept, Hirshorn, Air & Space). The course would eventually return on the other side of Independence. At around the 5 1/2 or 5 3/4 mark, I saw the front runner coming back towards the 14th Street bridge. Holy flying squirrels Batman! that guy was fast -- easily a mile and half ahead of me. A few seconds later, more front runners. Yikes. But it was inspiring. Mile 6 was just before we turned left onto 3rd Street. I hit it in 6:26!
Miles 7 - 9 -- 6:32, 6:35, 6:30
We turned onto 3rd Street to make a loop around theh Capitol Reflecting pool before returning to Independence Blvd. The water stop was mobbed on the right side of the road, and an Army seargent was yelling no one's on the left! I took his advice, veered left and had my pick of soldiers from which to choose the perfect cup of gatorade. Of course to just gulp it down (had to wash down the chocolate gu I had ingested at mile 5). Just past the water station, there was a woman jogger waiting to cross 3rd street so she could jog along the Mall. From the look on her face, I get the feeling she was unaware that there was a race today. She just stood there on the sidewalk jogging in place. I felt like telling her there are 30,000 runners, you're going to be there for a while unless you just make a mad dash, frogger style, and cross the street. But then, I was cruising and had no time to talk. On the back side the reflecting pool, between the pool and Capitol, I passed a double amputee in a hand crank (outstanding performance, brother!) and another amputee with a prosthetic leg (way to go runner!) I felt a twinge of embarrassment that I had been so depressed over something as minor as a stress fracture.
Anyhow, continued down Independence. Hit mile 7 around the FAA bldg. 6:32. Only 3 miles to go. The crowds were cheering on both sides. To my right, the bulk of the racers were heading up Independence. A stream of runners. I realized that they were probably looking at me and thinking the same thing as I was when I saw the elites. Or maybe not! Passed the Agriculture Department again, turned left onto 14th Street, gatoraded up at the last aid station and passed mile 8 mark near the Mint. 6:35.
Two miles to go with just the dreaded 14th Street Bridge. Memories of four Marine Corps Marathons filled my head. I hate this bridge -- at least I do when I hit it at mile 20 or so. On too many marathons, it would be on this bridge that my pace drifted above the sub-3 hour mark never to return.
But not in a ten miler! And not today. I attacked the 14th street bridge with renewed vigor. After all, I only had 2 miles to go -- less than 14 minutes I told myself. I picked up the pace, passing tiring runners. I hit the 9 mile mark at the Virginia side of the bridge in 6:30.
Mile 10 -- 6:21
I hit the mile 9 mark and really started putting things into high gear. I was almost done and was running a really great race, considering I had not raced all out in over a year and a half. Again, the ATM course tracked the Marine Corps Marathon course. In the marathon, as you leave the bridge you turn left at the bottom of the exit to begin the trek down to Crystal City before returning north, so at this point you would have about 4 or so miles still left to run.
Not with ATM. We turned right and there was the finish. I started to kick. I passed one runner and was passed by another runner -- we sort of globbed off each other's energy, so I think all three of us finished faster and stronger than we would have had each of us finished alone. Finally split 6:21.
The Finish -- 1:05:38
I crossed the line, stopped my watch, looked at it and saw 1:05:38! Holy crap -- that was A LOT faster than I thought I was running. I was so focused on speed that I never quite did the math during the run to realize what my overall time would be. Although my muscles were sore, and my calves felt like they would cramp at any minute, they did not. My sore left calf never bothered me during the race. My pelvic region, while I could feel "something," never bothered me during the race. It was a good race.
I also ran something I have rarely ever done -- negative splits. Maybe because I started out somewhat conservatively, I ran faster the second half than first. My average pace for miles 1-5 was 6:38. My average pace for miles 6-10 was 6:28. My overall average pace was 6:33. I met all of my goals: run sub 70 minutes, check; run sub 6:52 pace, check; run as close to 6:30 pace as possible, check!
So how did I fare compared to the others? 30,000 runners signed up for the race, 21,636 finished. I placed 536 overall (top 2.5%), 490 out of 12,040 males (top 4%), and 54 out of 2016 in the male 40-44 age group (top 2.6%).
My team, the MCRRC Hurricanes, placed 3rd out of 13 teams in the Mixed Masters division.
So in conclusion, this was a great race for me, physically, mentally, and emotionally. I am back in the running groove and I actually feel stronger as a runner than before (even though I missed a 10 mile PR time by little over a minute and a half). I feel very confident in my marathon ability, and hope that proves to be true when I race Shamrock Marathon in the spring (although stay tuned on that front, I might have a few surprises before the year closes).
Sunday, October 17, 2010
10/10/10
10-10-10
As everyone knows, last Sunday was 10/10/10. Chicago and Steamtown Marathons are being run today (i'm sure there are others as well). I'm kinda bummed. I've run 9 marathons to date. Had I been better, I could have run my 10th marathon on 10/10/10. Pretty cool, huh?
Here's another interesting tidbit about today. 101010 in binary (i.e. base-2 numbers) equals 42. Guess how many kilometers there are in a marathon? Yep, 42.
I ran 15 miles instead, as I taper for Army 10 miler on 10/24.
As everyone knows, last Sunday was 10/10/10. Chicago and Steamtown Marathons are being run today (i'm sure there are others as well). I'm kinda bummed. I've run 9 marathons to date. Had I been better, I could have run my 10th marathon on 10/10/10. Pretty cool, huh?
Here's another interesting tidbit about today. 101010 in binary (i.e. base-2 numbers) equals 42. Guess how many kilometers there are in a marathon? Yep, 42.
I ran 15 miles instead, as I taper for Army 10 miler on 10/24.
Gratitude
October 1st marked the one year date from when I got my first of two pelvic stress fractures. For better or for worse, my running life will never be the same. For better, as I've discovered triathlons and multi-sporting, I've (hopefully) learned to train smarter, I appreciate running more and no longer take it for granted that I can run. For worse, every twitch in the lower abdomen makes me wonder am I getting re-injured. Will I ever be able to run as fast? Will a sub-3 hour marathon forever escape me?
Anyhow, I marked the day with a 6.11 mile run in the woods at a 7:57 pace. Not bad.
Am I 100% recovered from the stress fractures? Who knows. But I do want to express some gratitude. To an inanimate object. I am forever grateful to the JCC pool and steam room. I logged countless laps last winter in the pool when I could not run. Always followed by a nice steam in the steam room. I certainly credit staying in shape because of the pool. It also helped with my sanity!!
I am 1 week out from the Army 10 miler -- my return to road racing. Not sure what my goal is. Run sub-70 (sub 7 min mile)? Maybe just finish? We'll see...
.
Anyhow, I marked the day with a 6.11 mile run in the woods at a 7:57 pace. Not bad.
Am I 100% recovered from the stress fractures? Who knows. But I do want to express some gratitude. To an inanimate object. I am forever grateful to the JCC pool and steam room. I logged countless laps last winter in the pool when I could not run. Always followed by a nice steam in the steam room. I certainly credit staying in shape because of the pool. It also helped with my sanity!!
I am 1 week out from the Army 10 miler -- my return to road racing. Not sure what my goal is. Run sub-70 (sub 7 min mile)? Maybe just finish? We'll see...
.
Friday, October 1, 2010
Naylor's Beach Triathlon Recap
Howdy sports fans, it's been a while since I posted anything. Anyhow, time to write about Naylor's Beach olympic distance triathlon (1.5K swim, 42K bike, 10K run) held Sunday, September 26, 2010 in beautiful Warsaw, Virginia on the Rappahannock River.
Woke up at 4:40am, ate a boiled egg, and into the car for the 2 hour drive to the race site. Got there shortly after 7, got my packet and number, got numbered (in tris, they write your number in black magic marker on your arms and quads, then right your age on your calf), and proceeded to set up my transition area. Having done this once before, I felt a little bit more confident as I racked my back and laid out my cycling and running gear.
I finished laying out my gear with about 45 minutes to go before race time, so I was able to visit the portajohn a few more times and just hang out.
The weather was much more enjoyable than the 90F start temperatures at Rocketts Landing. I think it was upper 60s and overcast. The forecast threatened rain, and I felt a few drops waiting for the race start. This had me a bit concerned because I have absolutely zero experience riding the bike in the rain or even on wet pavement.
Swim Portion
The water temp was 75F near the shore and 70F in the channel making it wetsuit legal. So this was my first tri in a wetsuit. The swim portion was a modified trapezoid -- in water start, swimmingn against the current to the first yellow turn buoy, then with the current to the next turn buoy, then to the swim exit point.
I was in wave 2 -- males 40 and over. We started at 9:05, 5 minutes after the 39 and under males. I was feeling pretty good and very quickly got into a good rhythm. I think the masters swim is finally paying off, as I felt like I had a nice smooth and strong stroke. My sighting was good and I made it straight to the first turn quicker than I thought. After the turn, I could really feel the current helping me and felt like I was swimming well. I even started passing some of the slower wave 1 swimmers. Again, I think I've finally got the 3 stroke-then sight rhythm down.
About midway through this leg of the swim, I got totally thrown off. Another swimmer was passing too close to me and his hand came down on its down stroke landing right on my head pushing me underwater!! I wasn't expecting this, so I'm swimming along when suddenly a hand is pushing my head underwater. I freaked for a slip second before realizing it was just another swimmer passing too close and not someone trying to drown me (the water is too murky to really see anything underwater). I lift up to breathe and he does it again! WTF? So now I'm trying to swim away from him but he's sticking right next to me, whacking me on the side with every stroke. So I finally do a backwards stroke to get away from him. I saw him later in the swim and realized he was probably just trying to sight on me (some swimmers who have not mastered the art of looking up ahead to sight will try to swim next to a swimmer so they can look at him/her when they breathe -- I guess I should be flattered that I looked like someone who knows how to sight/swim).
Anyhow, I regained my rhythm pretty quicly, made the last turn and headed towards shore. Our exit point was marked by a pair of yellow flags -- I actually had a bit of trouble locating them, but eventually locked on and made my way. It was at this point that I realized the swimmer who kep hitting me was probably just trying to sight --- he was way off course!
I made it to shore and headed toward transition one. Swim time 26:47 (22nd fastest out of 128).
Transition 1
I had been worried aout how long it would take me to get out of the wetsuit. Whenever I swam at the pool in it, it always seemed like it took me ages to get it off. My brother would tell me: if the wet suit is not in a jumbled mess on the ground, you are taking it off too slow. Well, I did not take it off too slow! A slipped out (tearing a huge hole in the leg), got my socks and cycling shoes on, put on my shirt, race belt, helmet, unracked my bike and off I was to the bike mount area.
T1 time: 2:28 (68th out of 128)
Bike portion
The first thing I noticed as I clipped in and started the bike segment was it was VERY WINDY! This did not bode well. After clipping in, I took an energy gel to replenish after the swim. I wish someone had told me one of the Brightroom photographers would be located right near the start -- I hope there is not a picture of me with chocolate gu on my face!
The second thing I noticed was that I was riding pretty well. The course had some nice flat portions and some rolling hills. Having put enough miles on the bike, I now know almost never to use the highest gear. I decided to ride aggressively fast, and was doing pretty well with speeds usually around 19 - 21 mph. Less riders seemed to be passing me this time than at Rocketts Landing in July. I attacked the hills strong -- taking them in a standing position, rather than putting the bike in lowest gear and staying seated. On the downhills, I put it in highest gear and cranked. I reached 37 mph at one particular steep downhill.
Things were going pretty nicely until around mile 15 or so. Suddenly my right foot was off the pedal, almost causing a wipe out. I tried to click back in when I realized that my shoe had broken. Or rather, the screws that held the cleat to the shoe must have fallen out, as the cleat was still clipped on to the pedal. So for the next 10 or so miles, I could only downpedal on the right side (the benefit of being clipped onto the pedals is that you get power on both the downstroke and the upstroke when you pedal) and my foot kept slipping off the pedal. And attacking the uphills was much more difficult as I could not stand and pedal (foot kept slipping off). Oh well, so much for my aggressive bike phase.
I finished the bike portion, a bit frustrated. But when I talked with my brother (who has done dozens and dozens of tri's) after the race, I assured me that when he and his friends would do pre-race equipment checks NO ONE ever thought to check their cycling shoes to see if the cleats were firmly attached to the shoe. Oh well, it could have been worse!
I almost forgot, the last 1/4 mile before bike dismount was on a road with speed bumps. My butt really enjoyed that!
Bike time: 1:21:43 (51st out of 128)
Transition Two
Dismounted and ran to my transition zone, racked the bike, took off my helmet, and changed from cycling to running shoes and off I went. Great transition number 4, called out one of the course marshalls. Sweet!
T2 time: 1:23 (54th out of 128)
Run portion
Finally the run! I took off at a good clip -- 7:02 pace. My legs were still a bit wobbly from the bike, but I powered through anyway. Running is my element, and I thought now I get to pass all those swimmers and bikers who passed me. I was passing people from the get-go. I figured, if I could maintain a sub-7 pace at mile 20 in a marathon, I can maintain a similar pace now.
The course was almost entirely flat out-and-back, with only a small hill around the turnaround. Around 2 1/2 miles, I passed a marine running with an American flag. Oo-rah I yelled. Oo-rah came the return call. Almost immediately my legs forgot they had swum 1500 meters and biked 42 kilometers. I powered on, passing runners left and right.
One nice thing about tri's, is that they write your age on the back of your calf. I sometimes wondered why they did that, but now I know. Most of us are competing in age-group categories, so it only matters where you place in your age group. I love it that when someone passes me (on the bike, hasn't happened on the run yet) I can quickly look to see if I care (i.e. whether they are in my age group). I wish running races did that. Plus I love the ego boost when I pass a runner with 35 or 28 written on his or her leg and they get to see the 43 on my leg!!
Around mile 5, someone cheered out my name (a friend from masters swim -- she was doing the sprint triathlon) and I began to really pick up the pace. The final mile and half or so was at a 6:40 pace! I kicked strong and passed two more runners in the final 1/4 mile.
Run time: 44:11 (13th out of 128)
Total time: 2:36:30 (23rd out of 128/ 5th out of 23 in my age group)
So overall, I was very pleased with my time. I was about a minute faster than Rocketts Landing. Swim, run, and both transition times were faster. But for the equipment malfunction, i would have had a faster bike time too.
Going forward, I think I am a strong swimmer but still too timid -- that is, I think I could do the swim portion faster. I probably need to work on the bike-to-run transition -- that should be faster than it is, more in terms of getting my legs to recover from the bike to the run. The most work is on the bike. I rode less than 19 mph and I need to get that into the 20s to be competitive. Hello trainer this winter!
So there you have it sports fans. Next up, Army 10 Miler on October 24. Very curious to see how I do in a pure running road race.
Woke up at 4:40am, ate a boiled egg, and into the car for the 2 hour drive to the race site. Got there shortly after 7, got my packet and number, got numbered (in tris, they write your number in black magic marker on your arms and quads, then right your age on your calf), and proceeded to set up my transition area. Having done this once before, I felt a little bit more confident as I racked my back and laid out my cycling and running gear.
I finished laying out my gear with about 45 minutes to go before race time, so I was able to visit the portajohn a few more times and just hang out.
The weather was much more enjoyable than the 90F start temperatures at Rocketts Landing. I think it was upper 60s and overcast. The forecast threatened rain, and I felt a few drops waiting for the race start. This had me a bit concerned because I have absolutely zero experience riding the bike in the rain or even on wet pavement.
Swim Portion
The water temp was 75F near the shore and 70F in the channel making it wetsuit legal. So this was my first tri in a wetsuit. The swim portion was a modified trapezoid -- in water start, swimmingn against the current to the first yellow turn buoy, then with the current to the next turn buoy, then to the swim exit point.
I was in wave 2 -- males 40 and over. We started at 9:05, 5 minutes after the 39 and under males. I was feeling pretty good and very quickly got into a good rhythm. I think the masters swim is finally paying off, as I felt like I had a nice smooth and strong stroke. My sighting was good and I made it straight to the first turn quicker than I thought. After the turn, I could really feel the current helping me and felt like I was swimming well. I even started passing some of the slower wave 1 swimmers. Again, I think I've finally got the 3 stroke-then sight rhythm down.
About midway through this leg of the swim, I got totally thrown off. Another swimmer was passing too close to me and his hand came down on its down stroke landing right on my head pushing me underwater!! I wasn't expecting this, so I'm swimming along when suddenly a hand is pushing my head underwater. I freaked for a slip second before realizing it was just another swimmer passing too close and not someone trying to drown me (the water is too murky to really see anything underwater). I lift up to breathe and he does it again! WTF? So now I'm trying to swim away from him but he's sticking right next to me, whacking me on the side with every stroke. So I finally do a backwards stroke to get away from him. I saw him later in the swim and realized he was probably just trying to sight on me (some swimmers who have not mastered the art of looking up ahead to sight will try to swim next to a swimmer so they can look at him/her when they breathe -- I guess I should be flattered that I looked like someone who knows how to sight/swim).
Anyhow, I regained my rhythm pretty quicly, made the last turn and headed towards shore. Our exit point was marked by a pair of yellow flags -- I actually had a bit of trouble locating them, but eventually locked on and made my way. It was at this point that I realized the swimmer who kep hitting me was probably just trying to sight --- he was way off course!
I made it to shore and headed toward transition one. Swim time 26:47 (22nd fastest out of 128).
Transition 1
I had been worried aout how long it would take me to get out of the wetsuit. Whenever I swam at the pool in it, it always seemed like it took me ages to get it off. My brother would tell me: if the wet suit is not in a jumbled mess on the ground, you are taking it off too slow. Well, I did not take it off too slow! A slipped out (tearing a huge hole in the leg), got my socks and cycling shoes on, put on my shirt, race belt, helmet, unracked my bike and off I was to the bike mount area.
T1 time: 2:28 (68th out of 128)
Bike portion
The first thing I noticed as I clipped in and started the bike segment was it was VERY WINDY! This did not bode well. After clipping in, I took an energy gel to replenish after the swim. I wish someone had told me one of the Brightroom photographers would be located right near the start -- I hope there is not a picture of me with chocolate gu on my face!
The second thing I noticed was that I was riding pretty well. The course had some nice flat portions and some rolling hills. Having put enough miles on the bike, I now know almost never to use the highest gear. I decided to ride aggressively fast, and was doing pretty well with speeds usually around 19 - 21 mph. Less riders seemed to be passing me this time than at Rocketts Landing in July. I attacked the hills strong -- taking them in a standing position, rather than putting the bike in lowest gear and staying seated. On the downhills, I put it in highest gear and cranked. I reached 37 mph at one particular steep downhill.
Things were going pretty nicely until around mile 15 or so. Suddenly my right foot was off the pedal, almost causing a wipe out. I tried to click back in when I realized that my shoe had broken. Or rather, the screws that held the cleat to the shoe must have fallen out, as the cleat was still clipped on to the pedal. So for the next 10 or so miles, I could only downpedal on the right side (the benefit of being clipped onto the pedals is that you get power on both the downstroke and the upstroke when you pedal) and my foot kept slipping off the pedal. And attacking the uphills was much more difficult as I could not stand and pedal (foot kept slipping off). Oh well, so much for my aggressive bike phase.
I finished the bike portion, a bit frustrated. But when I talked with my brother (who has done dozens and dozens of tri's) after the race, I assured me that when he and his friends would do pre-race equipment checks NO ONE ever thought to check their cycling shoes to see if the cleats were firmly attached to the shoe. Oh well, it could have been worse!
I almost forgot, the last 1/4 mile before bike dismount was on a road with speed bumps. My butt really enjoyed that!
Bike time: 1:21:43 (51st out of 128)
Transition Two
Dismounted and ran to my transition zone, racked the bike, took off my helmet, and changed from cycling to running shoes and off I went. Great transition number 4, called out one of the course marshalls. Sweet!
T2 time: 1:23 (54th out of 128)
Run portion
Finally the run! I took off at a good clip -- 7:02 pace. My legs were still a bit wobbly from the bike, but I powered through anyway. Running is my element, and I thought now I get to pass all those swimmers and bikers who passed me. I was passing people from the get-go. I figured, if I could maintain a sub-7 pace at mile 20 in a marathon, I can maintain a similar pace now.
The course was almost entirely flat out-and-back, with only a small hill around the turnaround. Around 2 1/2 miles, I passed a marine running with an American flag. Oo-rah I yelled. Oo-rah came the return call. Almost immediately my legs forgot they had swum 1500 meters and biked 42 kilometers. I powered on, passing runners left and right.
One nice thing about tri's, is that they write your age on the back of your calf. I sometimes wondered why they did that, but now I know. Most of us are competing in age-group categories, so it only matters where you place in your age group. I love it that when someone passes me (on the bike, hasn't happened on the run yet) I can quickly look to see if I care (i.e. whether they are in my age group). I wish running races did that. Plus I love the ego boost when I pass a runner with 35 or 28 written on his or her leg and they get to see the 43 on my leg!!
Around mile 5, someone cheered out my name (a friend from masters swim -- she was doing the sprint triathlon) and I began to really pick up the pace. The final mile and half or so was at a 6:40 pace! I kicked strong and passed two more runners in the final 1/4 mile.
Run time: 44:11 (13th out of 128)
Total time: 2:36:30 (23rd out of 128/ 5th out of 23 in my age group)
So overall, I was very pleased with my time. I was about a minute faster than Rocketts Landing. Swim, run, and both transition times were faster. But for the equipment malfunction, i would have had a faster bike time too.
Going forward, I think I am a strong swimmer but still too timid -- that is, I think I could do the swim portion faster. I probably need to work on the bike-to-run transition -- that should be faster than it is, more in terms of getting my legs to recover from the bike to the run. The most work is on the bike. I rode less than 19 mph and I need to get that into the 20s to be competitive. Hello trainer this winter!
So there you have it sports fans. Next up, Army 10 Miler on October 24. Very curious to see how I do in a pure running road race.
Thursday, September 2, 2010
Summer Running, Had Me A Blast
Summer running, happened so fast....
OK, enough with the Grease references, especially since I would hardly call my speed greased lightning. I'd like to think my speed is coming back, but we're not quite there yet.
It's been a while, so I'll just summarize my August training. On the running front, I logged in 140.91 miles. Not quite the 172 miles I ran in August 2009. Year to date, I'm at 477.38 miles, compared to 1146.82 miles this same time last year. Oh well, c'est la vie, n'est ce pas? I'd like to think I am a smarter runner this year?
I certainly think I'm training smarter. I am happy that I am back doing long runs -- done two 12 milers and one 15 miler so far. This time, I'm running them a bit smarter -- keeping the pace around 8 minute miles or slower. LSD means long steady distance, not marathon pace. Meanwhile, my weekday 6 1/4 milers are mostly between 7:30 and 8:30s. I have experimented with a few sub-7 tempo runs. So I think the potential to run fast is there, I just don't want to rush anything.
Now the best part of my August running has been running with my wife, Jordana. For far too long we have shared the same passion for running yet never did it together. When we first met, we used to run quite frequently in Rock Creek Park. Those were magical runs -- something about logging many miles underfoot with another person can be so intimate. You can really grow close to someone if you're not careful. Anyhow, with young kids, running together fell by the wayside and tag-team running took its place: I watch the kids while she runs, then she watches the kids when I run. On rare occasions, the parents or in laws watch the kids while we run the same race. Anyhow, this summer the parents and in laws were much more active in watching the kids while on vacation (as the kids get older, it is easier for their grandparents to watch them) and Jordana and I were able to log some good miles together. We even had several staycations where the kids were at my parents, during which we could run some 10 milers. I even got to run with her on her Thursday morning Millennium Trail run (5:30am at Panera). I think that was the most special run of all. Running with her and her gang, having coffee (or chai tea in my case) at Starbucks afterwards. Very special.
Meanwhile, on the biking front, I was not very motivated to ride in the basement on the trainer. Embarrassed to say I only logged 75 minutes on the trainer. Road work was not that much better, I had only 3 rides for a total of 80.93 miles, although one was a 40 miler -- Bethany Beach to Lewes and back. I remember the outbound ride was great, I was flying at a 20+mph pace. Of course, when I turned around to head back I realized why I was riding so fast --- significant tailwind on the outbound = significant headwind on the return. Oh well, averaged 18.55 mph for the trip.
Meanwhile, on the swimming front, I found a similar lack of motivation. Between evening storms and vacation, I only got in two masters swim workouts since Rocketts Landing, and one of those was cut short due to a storm. And I only ventured to the pool to swim laps 4 other times. Total swimming distance: 13,345 meters or 8.3 miles.
Now that school has started, I hope to get back into my old schedule. I sure as hell better: Naylor's Beach triathlon is in 26 days.
OK, enough with the Grease references, especially since I would hardly call my speed greased lightning. I'd like to think my speed is coming back, but we're not quite there yet.
It's been a while, so I'll just summarize my August training. On the running front, I logged in 140.91 miles. Not quite the 172 miles I ran in August 2009. Year to date, I'm at 477.38 miles, compared to 1146.82 miles this same time last year. Oh well, c'est la vie, n'est ce pas? I'd like to think I am a smarter runner this year?
I certainly think I'm training smarter. I am happy that I am back doing long runs -- done two 12 milers and one 15 miler so far. This time, I'm running them a bit smarter -- keeping the pace around 8 minute miles or slower. LSD means long steady distance, not marathon pace. Meanwhile, my weekday 6 1/4 milers are mostly between 7:30 and 8:30s. I have experimented with a few sub-7 tempo runs. So I think the potential to run fast is there, I just don't want to rush anything.
Now the best part of my August running has been running with my wife, Jordana. For far too long we have shared the same passion for running yet never did it together. When we first met, we used to run quite frequently in Rock Creek Park. Those were magical runs -- something about logging many miles underfoot with another person can be so intimate. You can really grow close to someone if you're not careful. Anyhow, with young kids, running together fell by the wayside and tag-team running took its place: I watch the kids while she runs, then she watches the kids when I run. On rare occasions, the parents or in laws watch the kids while we run the same race. Anyhow, this summer the parents and in laws were much more active in watching the kids while on vacation (as the kids get older, it is easier for their grandparents to watch them) and Jordana and I were able to log some good miles together. We even had several staycations where the kids were at my parents, during which we could run some 10 milers. I even got to run with her on her Thursday morning Millennium Trail run (5:30am at Panera). I think that was the most special run of all. Running with her and her gang, having coffee (or chai tea in my case) at Starbucks afterwards. Very special.
Meanwhile, on the biking front, I was not very motivated to ride in the basement on the trainer. Embarrassed to say I only logged 75 minutes on the trainer. Road work was not that much better, I had only 3 rides for a total of 80.93 miles, although one was a 40 miler -- Bethany Beach to Lewes and back. I remember the outbound ride was great, I was flying at a 20+mph pace. Of course, when I turned around to head back I realized why I was riding so fast --- significant tailwind on the outbound = significant headwind on the return. Oh well, averaged 18.55 mph for the trip.
Meanwhile, on the swimming front, I found a similar lack of motivation. Between evening storms and vacation, I only got in two masters swim workouts since Rocketts Landing, and one of those was cut short due to a storm. And I only ventured to the pool to swim laps 4 other times. Total swimming distance: 13,345 meters or 8.3 miles.
Now that school has started, I hope to get back into my old schedule. I sure as hell better: Naylor's Beach triathlon is in 26 days.
Tuesday, July 27, 2010
Rocketts Landing Triathlon Recap
Sunday dawned hot and clear. I was very excited to be competing in my first triathlon. My alarm woke me at 4:45am, although I was probably up every hour on the hour, worried I would oversleep (I do that before every race). Anyhow, I ate my standard pre-race PBJ sandwich, prepared my water bottles with ice and gatorade, packed up my gear and headed out to the transition area.
Arrived at the race around 5:30. It was 82 degrees. Luckily, a number of folks were already there setting up. Not knowing how to set up a transition area, I just copied what everyone else did: racked my bike, laid out a towel with bike shoes, running shoes, helmet, jersey, socks, hat, sunscreen.
I got my body marked (number 8's on both arms, both quads, and left calf, age on the right calf). Around 6:30, I went down to look at the swim course.
Basically, an out-and-back in-the-water-start course, swimming upstream in the James around a small rock island and then back to the dock. I decided to swim a few strokes to warm up and, I thought, cool down from the heat. Of course, the water temperature was about 86 degrees.
Swim Portion
Anyhow, 7am rolled around. I was in the second wave start (7:05), air temp still 82 degrees. The first wave started, and we jumped in the water, swam out to the starting buoy and had to tread water about 3 or so minutes until the air horn went off signalling our start.
I felt much more at ease swimming this time than I did at the Chesapeake Bay Open water swim. Maybe it was because I was now used to open water swimming, or maybe it was because the James was much much calmer than the Bay (with almost zero current), or maybe because the start line was much more spread out so there was no Cuisinart-start. Most likely, some combination. Anyhow, I went right in to a very comfortable and, I think, strong stroke. Although I had not practiced it much, my sighting technique was surprisingly very good. I never had to breaststroke to do sighting. I even passed some slower swimmers from the first wave (and yes, I was passed by stronger swimmers from the third wave).
I rounded the rock island and headed back to the swim finish. Could I have swum harder? Perhaps, but I wanted to swim conservatively, not knowing how my energy would hold out for the full tri, and in the heat. Did I mention that it was like swimming in a bath? Also, at times the river smelled a little like the port-a-johns I visited pre-race. Good thing I only swallowed a few mouthfuls of that water. Yikes!!
Anyhow, I finished the swim in 28:18. 74th out of 267 overall and 13th out of 38 in my age group for the swim portion.
Transition 1
Out of the water, we ran across a set of train tracks, along a carpeted path across rocks, through two hosing stations, up a very long flight of stairs, down a long street, and finally entered the transition area.
I dried off my feet, slipped on my socks and cycling shoes, put on my jersey (with number) and helmet, swallowed two salt tablets with some gatorade, grabbed my bike gloves and was off to the bike start.
Total T1 time: 3:11. 137th overall and 21st in my age group. Okay, here is room for improvement #1, I need to get this done a lot quicker.
Bike Portion
The bike portion was a lovely out-and-back on the back roads east of Richmond. We rode passed corn fields and horses and cows. It was flatter than I would have thought with only a few rolling hills. The air temp was about 83 degrees when I started.
Overall, I was very much impressed with my bike portion. I kept well hydrated, drinking about every five or so minutes. I took a GU at the beginning, at 30 minutes, and at 60 minutes.
I kept to my strategy of using a lower gear at higher cadence. It seems that is what everyone else does as well. As other athletes passed me (yes, I was passed quite a bit on the bike, although I did pass about 10 cyclists myself), I could see that most of them were not in the highest gear either. I reserved the highest gear only for when I was heading down a large hill (I reached speeds of 34 mph). This strategy definitely seemed to work, as my overall speed was 18.8 mph, about 1 mph faster than any of my previous training rides.
Funny thing about heat and the bike. The constant movement created a nice breeze so I never felt hot, yet I was still dripping with sweat from the heat. Good thing I stayed hydrated and good thing I downed the salt tablets.
Anyhow, I finished the bike in 1:19:09. 131st overall and 23rd for my age group. Room for improvement #2. I need to get better on the bike.
Transition 2
The air temp was now around 90 degrees as I dismounted and ran my bike back into the transition area. Re-rack the bike, rip off the gloves, take off the helmet, switch shoes, down two more salt tablets, then out to the run portion.
T2 time: 1:38 183rd overall and 23rd in my age group. Do you see the pattern? Room for improvement #3. Gotta learn to switch shoes faster.
Run Portion
The run was an out-and-back along the Richmond canal walk, across the Mayo Bridge, along the River and back. At mile 2 (and 4) there were ice-cold sponges (what a treat) and water/powerade at 1 (and 5) and the turn-around. The only downside -- there were a lot of steps, including a huge flight of steps that we had to go and up down (twice) to cross a set of train tracks. Who put those there??
Anyhow, I maintained about a 7:16 pace and passed all those folks who blew passed me on the bike. I felt great. The finish line finally came in sight and I finished very strong.
Run time: 45:07. 19th overall and 3rd in my age group.
Overall time: 2:37:21. 48th out of 267 finishers overall, and 10th out of 38 in my age group. Not too shabby for my first triathlon ever. Can't wait until the next one...
Arrived at the race around 5:30. It was 82 degrees. Luckily, a number of folks were already there setting up. Not knowing how to set up a transition area, I just copied what everyone else did: racked my bike, laid out a towel with bike shoes, running shoes, helmet, jersey, socks, hat, sunscreen.
I got my body marked (number 8's on both arms, both quads, and left calf, age on the right calf). Around 6:30, I went down to look at the swim course.
Swim Portion
Anyhow, 7am rolled around. I was in the second wave start (7:05), air temp still 82 degrees. The first wave started, and we jumped in the water, swam out to the starting buoy and had to tread water about 3 or so minutes until the air horn went off signalling our start.
I felt much more at ease swimming this time than I did at the Chesapeake Bay Open water swim. Maybe it was because I was now used to open water swimming, or maybe it was because the James was much much calmer than the Bay (with almost zero current), or maybe because the start line was much more spread out so there was no Cuisinart-start. Most likely, some combination. Anyhow, I went right in to a very comfortable and, I think, strong stroke. Although I had not practiced it much, my sighting technique was surprisingly very good. I never had to breaststroke to do sighting. I even passed some slower swimmers from the first wave (and yes, I was passed by stronger swimmers from the third wave).
I rounded the rock island and headed back to the swim finish. Could I have swum harder? Perhaps, but I wanted to swim conservatively, not knowing how my energy would hold out for the full tri, and in the heat. Did I mention that it was like swimming in a bath? Also, at times the river smelled a little like the port-a-johns I visited pre-race. Good thing I only swallowed a few mouthfuls of that water. Yikes!!
Anyhow, I finished the swim in 28:18. 74th out of 267 overall and 13th out of 38 in my age group for the swim portion.
Transition 1
Out of the water, we ran across a set of train tracks, along a carpeted path across rocks, through two hosing stations, up a very long flight of stairs, down a long street, and finally entered the transition area.
I dried off my feet, slipped on my socks and cycling shoes, put on my jersey (with number) and helmet, swallowed two salt tablets with some gatorade, grabbed my bike gloves and was off to the bike start.
Total T1 time: 3:11. 137th overall and 21st in my age group. Okay, here is room for improvement #1, I need to get this done a lot quicker.
Bike Portion
The bike portion was a lovely out-and-back on the back roads east of Richmond. We rode passed corn fields and horses and cows. It was flatter than I would have thought with only a few rolling hills. The air temp was about 83 degrees when I started.
Overall, I was very much impressed with my bike portion. I kept well hydrated, drinking about every five or so minutes. I took a GU at the beginning, at 30 minutes, and at 60 minutes.
I kept to my strategy of using a lower gear at higher cadence. It seems that is what everyone else does as well. As other athletes passed me (yes, I was passed quite a bit on the bike, although I did pass about 10 cyclists myself), I could see that most of them were not in the highest gear either. I reserved the highest gear only for when I was heading down a large hill (I reached speeds of 34 mph). This strategy definitely seemed to work, as my overall speed was 18.8 mph, about 1 mph faster than any of my previous training rides.
Funny thing about heat and the bike. The constant movement created a nice breeze so I never felt hot, yet I was still dripping with sweat from the heat. Good thing I stayed hydrated and good thing I downed the salt tablets.
Anyhow, I finished the bike in 1:19:09. 131st overall and 23rd for my age group. Room for improvement #2. I need to get better on the bike.
Transition 2
The air temp was now around 90 degrees as I dismounted and ran my bike back into the transition area. Re-rack the bike, rip off the gloves, take off the helmet, switch shoes, down two more salt tablets, then out to the run portion.
T2 time: 1:38 183rd overall and 23rd in my age group. Do you see the pattern? Room for improvement #3. Gotta learn to switch shoes faster.
Run Portion
The run was an out-and-back along the Richmond canal walk, across the Mayo Bridge, along the River and back. At mile 2 (and 4) there were ice-cold sponges (what a treat) and water/powerade at 1 (and 5) and the turn-around. The only downside -- there were a lot of steps, including a huge flight of steps that we had to go and up down (twice) to cross a set of train tracks. Who put those there??
Anyhow, I maintained about a 7:16 pace and passed all those folks who blew passed me on the bike. I felt great. The finish line finally came in sight and I finished very strong.
Run time: 45:07. 19th overall and 3rd in my age group.
Overall time: 2:37:21. 48th out of 267 finishers overall, and 10th out of 38 in my age group. Not too shabby for my first triathlon ever. Can't wait until the next one...
Sunday, July 18, 2010
Biweekly Training update - July 18, 2010
I'll start with the great news. Today I ran 10.25 miles, my first time in double digit mileage since September 27, 2009 (3 days before the first stress fracture). It felt grrrrrrrrreat! Even in the 94 degree heat (with 103 degree heat index). Even after biking 33 miles. I'd like to think I'm back in the running saddle again.
So for this biweekly update I thought I'd try something new. Instead of grouping things by sport, I'll do it by day.
Monday, July 5. Still at Bethany Beach. Having already run 3 days in a row with Jordana, I thought it best to skip Monday and not run 4 days in a row. Instead, we went to one of the pools, and I cranked out 1650 meters. It was nice, except one swimmer asked me if we could start circling (there were already two of us sharing the lane). I said OK and began to circle. Unfortunately, she never told the other swimmer we were circling and I had a minor head-on collision mid-pool. Oh well. It happens.
Tuesday, July 6. The forecast was for near 100 degrees, so I opted to run 6.21 miles at 6am. Running alone, I was just under 8 min/mile pace.
Wed, July 7. Same forecast, same run. 6.19 miles at surprisingly the exact same pace.
Thur, July 8. 45 minutes on the bike trainer at 5:30am (Jordana had already left for her weekly 10 mile MT run). At night, master's swim: 500m warmup; 2 x 200m (kick/stroke/kick/stroke; drill/swim/drill/swim); 8 x 50m + 3 x 100m; 6 x 50m + 3 x 100m; 4 x 50m kick; 2 x 200m IM; 2 x 100m cool down. Total of 3000m. I called it a "cool down" but that was hard to do in a bathwater temperature pool. Even the big 50meter pool we swim in during the summer gets hot pretty quick in the record heat.
Friday, July 9. A cool front came in so I ran my miles at lunch. My colleague Larry and I did our standard 6.33 mile memorials course at 9 min/miles. Larry was getting worried that he was slowing me down, but as I've explained previously, my new mantra is more miles at slower pace.
I think one of the causes of my stress fractures was overtraining -- not so much in the mileage department, but the pace department. After all, Jordana runs more miles than I do (she runs close to 50 mile weeks, while I am in the low 40s) but at a slower pace (even for her). That's what her coach swears by -- high mileage, low pace. So, my monday run will be closer to 9s. Wed will be my "fast" day. Friday, maybe try marathon pace run. Sunday, long steady distance.
Sat July 10. We were invited to friends for lunch. So I took a total day off. I guess I earn that every once in a while.
Sun, July 11. Brick workout. 33.87 miles on the bike (from my house to the intersection of Beach Drive and Calvert just pass the National Zoo tunnel), followed by 8.05 miles run at a 7:30 pace. As far as the run, went I did the fast pace first to see if I could. Could I run something approaching a race pace (1 min/mile slower than my pre-injury 10K pace) after spending 2 hours on the bike? Nice to know the answer was yes. Second, I needed to get back because we were taking Jordana to the airport for her 10 day trip to Paris (the dedicated runner that she is, she put in 36 miles while there).
As far as the bike goes, I've been trying to apply some tips from Triathlete magazine. Most runners who start tri's tend to ride the bike in highest gear at a low cadence and just try to power through. All they end up doing is wearing themselves out before the run portion, while not achieving phenomenal speed. That was my result in previous bricks. So this time I rode in lower gear (I don't think I used the big gear up front) and focussed on keeping my cadence up (aiming for low 80's/upper 70's). The result was an average speed of 17.21 mph -- my fastest on Beach Drive (the previous week was on the pancake flat Coastal Hwy in Bethany Beach).
Monday July 12. Ran 6.33 miles with Larry at 9 minute pace.
Tue, July 13. 45 minutes on the bike trainer.
Wed , July 14. Ran 6.33 miles. Started out with Larry and another colleague Jim at 9 minute pace. At the 2.5 mile mark (Lincoln Memorial), Jim turned around to do 5 miles. Larry continued the memorials run at 9s, and I kicked it up for a tempo run. I had no garmin (Jordana was using it in Paris), so am not sure what my pace was but my guess was low 7's, as my overall pace for the run was 7:47 (I'm too lazy to calculate what the pace for the last 3.8 miles needed to be to turn a 9 min/mile into a 7:47 min/mile).
I think the slower warmup was good. Every workout training plan I've seen always recommends a mile or so warmup at lower pace before doing a tempo run. Of course, I have ignored that advice every marathon training season and we see where that got me. So from now on, I'll stick with my colleague for around 2 or so miles before punching it.
Thur, July 15. 30 minutes on the trainer (spent too much time on the phone with Jordana). For masters swim (babysitter to watch the kids): 400 m warmup; 3 x 100m (alternate 50m build/50 easy); 300m, 2 x 200m, 3 x 100m; 200m IM, 2 x 100m IM, 4 x 50m (alternate free and breast); 8 x 50m kick; 6 x 50m (alternate 80% effort/100% effort); 100m cool down. Total= 3100m total.
I was the pace leader for all but the IMs and kick (I was last in the kicks). When I finished the first of the 6 50's my left calf totally cramped up at the wall. I could feel it contracted. I had to do the back 50 doing just my arms. It took another 50 before I could use the leg again. Spent the rest of the evening icing the calf and using the roller to loosen it up. Man it was sore.
Fri, July 16. 6.33 miles at 7:20 pace. Surprisingly, I did not feel the calf at all. Although it hurt like the dickens when I woke up. That night, heat and the roller massage.
Sat, July 17. The in-laws babysat the kids so I could get my 3300 meter long lap swim at the JCC. Haven't done that in a while. Followed it with a nice steam -- yes, even when the air temp is in the upper 90s, I still enjoy relaxing in the steam room after I swim.
Sun, July 18. Brick workout: 33.28 miles on the bike and 10.25 mile run. I continued to focus on the cadence. Although this time, I kept the bike in the upper gears -- big gear up front, but bigger gears in back. I would aim for a low 80s cadence and when that felt easy to maintain, I would up the gear and repeat. I never got into the highest gear except on the downhills. The result, an overall speed of 17.78 mph, so it looks like this technique is working.
It was powerfully hot -- 94 degrees with 103 degree heat index when I started the run portion. Luckily I was carrying water. I maintained an 8:09 pace, which is probably where I should be for long runs. Maybe getting a bit worn out on the bike is a good way to force myself to run long steady distance.
So there you have it sports fans. Next week: Rocketts Landing Triathlon. I feel pretty confident that I will perform well.
So for this biweekly update I thought I'd try something new. Instead of grouping things by sport, I'll do it by day.
Monday, July 5. Still at Bethany Beach. Having already run 3 days in a row with Jordana, I thought it best to skip Monday and not run 4 days in a row. Instead, we went to one of the pools, and I cranked out 1650 meters. It was nice, except one swimmer asked me if we could start circling (there were already two of us sharing the lane). I said OK and began to circle. Unfortunately, she never told the other swimmer we were circling and I had a minor head-on collision mid-pool. Oh well. It happens.
Tuesday, July 6. The forecast was for near 100 degrees, so I opted to run 6.21 miles at 6am. Running alone, I was just under 8 min/mile pace.
Wed, July 7. Same forecast, same run. 6.19 miles at surprisingly the exact same pace.
Thur, July 8. 45 minutes on the bike trainer at 5:30am (Jordana had already left for her weekly 10 mile MT run). At night, master's swim: 500m warmup; 2 x 200m (kick/stroke/kick/stroke; drill/swim/drill/swim); 8 x 50m + 3 x 100m; 6 x 50m + 3 x 100m; 4 x 50m kick; 2 x 200m IM; 2 x 100m cool down. Total of 3000m. I called it a "cool down" but that was hard to do in a bathwater temperature pool. Even the big 50meter pool we swim in during the summer gets hot pretty quick in the record heat.
Friday, July 9. A cool front came in so I ran my miles at lunch. My colleague Larry and I did our standard 6.33 mile memorials course at 9 min/miles. Larry was getting worried that he was slowing me down, but as I've explained previously, my new mantra is more miles at slower pace.
I think one of the causes of my stress fractures was overtraining -- not so much in the mileage department, but the pace department. After all, Jordana runs more miles than I do (she runs close to 50 mile weeks, while I am in the low 40s) but at a slower pace (even for her). That's what her coach swears by -- high mileage, low pace. So, my monday run will be closer to 9s. Wed will be my "fast" day. Friday, maybe try marathon pace run. Sunday, long steady distance.
Sat July 10. We were invited to friends for lunch. So I took a total day off. I guess I earn that every once in a while.
Sun, July 11. Brick workout. 33.87 miles on the bike (from my house to the intersection of Beach Drive and Calvert just pass the National Zoo tunnel), followed by 8.05 miles run at a 7:30 pace. As far as the run, went I did the fast pace first to see if I could. Could I run something approaching a race pace (1 min/mile slower than my pre-injury 10K pace) after spending 2 hours on the bike? Nice to know the answer was yes. Second, I needed to get back because we were taking Jordana to the airport for her 10 day trip to Paris (the dedicated runner that she is, she put in 36 miles while there).
As far as the bike goes, I've been trying to apply some tips from Triathlete magazine. Most runners who start tri's tend to ride the bike in highest gear at a low cadence and just try to power through. All they end up doing is wearing themselves out before the run portion, while not achieving phenomenal speed. That was my result in previous bricks. So this time I rode in lower gear (I don't think I used the big gear up front) and focussed on keeping my cadence up (aiming for low 80's/upper 70's). The result was an average speed of 17.21 mph -- my fastest on Beach Drive (the previous week was on the pancake flat Coastal Hwy in Bethany Beach).
Monday July 12. Ran 6.33 miles with Larry at 9 minute pace.
Tue, July 13. 45 minutes on the bike trainer.
Wed , July 14. Ran 6.33 miles. Started out with Larry and another colleague Jim at 9 minute pace. At the 2.5 mile mark (Lincoln Memorial), Jim turned around to do 5 miles. Larry continued the memorials run at 9s, and I kicked it up for a tempo run. I had no garmin (Jordana was using it in Paris), so am not sure what my pace was but my guess was low 7's, as my overall pace for the run was 7:47 (I'm too lazy to calculate what the pace for the last 3.8 miles needed to be to turn a 9 min/mile into a 7:47 min/mile).
I think the slower warmup was good. Every workout training plan I've seen always recommends a mile or so warmup at lower pace before doing a tempo run. Of course, I have ignored that advice every marathon training season and we see where that got me. So from now on, I'll stick with my colleague for around 2 or so miles before punching it.
Thur, July 15. 30 minutes on the trainer (spent too much time on the phone with Jordana). For masters swim (babysitter to watch the kids): 400 m warmup; 3 x 100m (alternate 50m build/50 easy); 300m, 2 x 200m, 3 x 100m; 200m IM, 2 x 100m IM, 4 x 50m (alternate free and breast); 8 x 50m kick; 6 x 50m (alternate 80% effort/100% effort); 100m cool down. Total= 3100m total.
I was the pace leader for all but the IMs and kick (I was last in the kicks). When I finished the first of the 6 50's my left calf totally cramped up at the wall. I could feel it contracted. I had to do the back 50 doing just my arms. It took another 50 before I could use the leg again. Spent the rest of the evening icing the calf and using the roller to loosen it up. Man it was sore.
Fri, July 16. 6.33 miles at 7:20 pace. Surprisingly, I did not feel the calf at all. Although it hurt like the dickens when I woke up. That night, heat and the roller massage.
Sat, July 17. The in-laws babysat the kids so I could get my 3300 meter long lap swim at the JCC. Haven't done that in a while. Followed it with a nice steam -- yes, even when the air temp is in the upper 90s, I still enjoy relaxing in the steam room after I swim.
Sun, July 18. Brick workout: 33.28 miles on the bike and 10.25 mile run. I continued to focus on the cadence. Although this time, I kept the bike in the upper gears -- big gear up front, but bigger gears in back. I would aim for a low 80s cadence and when that felt easy to maintain, I would up the gear and repeat. I never got into the highest gear except on the downhills. The result, an overall speed of 17.78 mph, so it looks like this technique is working.
It was powerfully hot -- 94 degrees with 103 degree heat index when I started the run portion. Luckily I was carrying water. I maintained an 8:09 pace, which is probably where I should be for long runs. Maybe getting a bit worn out on the bike is a good way to force myself to run long steady distance.
So there you have it sports fans. Next week: Rocketts Landing Triathlon. I feel pretty confident that I will perform well.
Monday, July 5, 2010
Biweekly Training Update - July 5, 2010
Greetings from Bethany Beach as I officially complete my "return to running" program. As you may recall, when I got the clearance to resume running, I started with 4 weeks of running only 3 days a week for 3 miles. Then I upped the mileage to 4 weeks of running 4 days a week for 4 miles. Then 2 weeks of 4 days of 4 miles, then 2 weeks of 5 miles. Well folks, yesterday I finished my two weeks of 4 days of 6 miles.* From now on, I begin long runs, I begin regaining speed. In short, I hope for a return to normalcy.**
So here is the training summary for the past two weeks. First, the running:
First week, solid four days of running at sub-8 minutes for a total of 25.17 miles. Second week, solid five days of running (that's the * from above) for a total of 31.11 miles. Normally, I would have only done 4, but I did most of runs at around 9 minutes this second week (running with friends during the week). The extra day was being able to run with Jordana. We're here at Bethany for the long weekend, so I decided to join Jordana for the last 6 miles of her 16 mile long run on Saturday (she joined me for my 6 mile run on Sunday after my bike workout). I will never pass up the opportunity to run with my wife, so 5 days of running. But I think that if I'm running (relatively) slower than normal, I can get more miles. That's what my wife's XMP coach swears by --- more miles at slower pace is the key to marathon performance.
On the swim front:
Only swam twice the first week, 1 mile on Tuesday morning before work and masters swim on Thursday. It was our first day in the Bethesda outdoor pool. It had been an upper 90s day and at 8:15pm it was still in the uppers 80s. Luckily the pool water temperature was around 90!! Here was our workout (which was doubly hard considering we were swimming in a bath): 400m warm up; 8 x 50m (alternate stroke/kick); 5 x 200m (1: 50m fly, 150 free; 2: 50m free, 50m back, 100m free; 3: 100m free, 50m breast, 50m free; 4: 200m free; 5: 200m IM); 8 x 150m (50 kick, 100m free); 6 x 50m (fly, free, back, free, breast, free) = 3300m.
The second week, I got three swims in 1 mile on Tuesday morning, 2 miles on Friday afternoon (early release before the long holiday weekend) and masters swim on Thursday evening. This week, we had a low 80s day, so it was actually chilly in the pool. Here was our workout: 400m warm up; 50m, 100m, 200m, 100m, 50m; 400m, 300m, 200m, 200m; 6 x 100m IM; 6 x 50m kick = 2900m.
On the biking front, I only rode on the trainer twice each week (Thursday morning) for 45 minutes each. But, I did real brick workouts on both Sundays. Now, several weeks ago I wrote about doing a brick, but that was not a real brick. I was planning on doing one (drove to Grosvenor and biked along Beach Drive and was going to run 5 afterwards) but I ended up driving home to run with Jordana. That 15 minute drive allowed me to rest. Well, two Sundays ago I cycled 90 minutes from my door (Seven Locks to Tuckerman to Beach Drive) got home and took only enough time to change my cycling cleats for running shoes and was out the door for 6 miles. OMG my legs felt like jello for at least 1 - 1 1/2 miles before I actually felt like I could really run again. So that's what a brick feels like!! Of course, the fact that it was 96 F with a heat index of 106 didn't help much (Jordana missed her XMP workout the day before so did a morning long run with FTM and I did my brick when she got home at 10).
Yesterday I did a much more enjoyable brick workout at Bethany Beach. Out the door at 7am for 90 minutes along the Coastal Highway (from Bethany to Rehobeth and back) and then picked up Jordana for 6 miles. My legs still felt like jello at the start, but I recovered much quicker than last time. I also picked up a few pointers from Triathlete Magazine. First, I did not hydrate enough the prior week. I purchased two new 24oz water bottles for the bike and drank most of them. Second, I did not fuel enough the prior week (only took one GU gel at 45 minutes). This time I took a GU at the 45 minute turn-around and then a second GU about 5 minutes before I was done on the bike. I'm sure this made a lot of difference.
Of course, my speed on both bricks was not very competitive. Last week, I averaged 16.44 mph (of course it was in the mid-90s). Yesterday, I was a bit faster at 17.59 mph average. Funny, Runner's World had an article in this month's issue about runner's trying tri's. They made the comment that the typical runner, when he or she gets on the bike, puts it into the highest gear and the crunches at a low cadence. They pegged me last week! So, yesterday I kept the bike in a lower gear (9th - small gear in front, small gear in back) and tried to keep my pedal cadence higher. The result -- faster overall mph. I ordered a second bike mount for my Cateye Strada Cadence bike computer (the first one is mounted on my mountain bike on the trainer). Knowing my cadence count on the road will be a major asset in training.
Anyhow, sports fans, there you have it. I am eagerly looking forward to next week and beyond as I try to kick it up a notch. I'm glad we're in for a record heat wave (near 100 each day)...
So here is the training summary for the past two weeks. First, the running:
First week, solid four days of running at sub-8 minutes for a total of 25.17 miles. Second week, solid five days of running (that's the * from above) for a total of 31.11 miles. Normally, I would have only done 4, but I did most of runs at around 9 minutes this second week (running with friends during the week). The extra day was being able to run with Jordana. We're here at Bethany for the long weekend, so I decided to join Jordana for the last 6 miles of her 16 mile long run on Saturday (she joined me for my 6 mile run on Sunday after my bike workout). I will never pass up the opportunity to run with my wife, so 5 days of running. But I think that if I'm running (relatively) slower than normal, I can get more miles. That's what my wife's XMP coach swears by --- more miles at slower pace is the key to marathon performance.
On the swim front:
Only swam twice the first week, 1 mile on Tuesday morning before work and masters swim on Thursday. It was our first day in the Bethesda outdoor pool. It had been an upper 90s day and at 8:15pm it was still in the uppers 80s. Luckily the pool water temperature was around 90!! Here was our workout (which was doubly hard considering we were swimming in a bath): 400m warm up; 8 x 50m (alternate stroke/kick); 5 x 200m (1: 50m fly, 150 free; 2: 50m free, 50m back, 100m free; 3: 100m free, 50m breast, 50m free; 4: 200m free; 5: 200m IM); 8 x 150m (50 kick, 100m free); 6 x 50m (fly, free, back, free, breast, free) = 3300m.
The second week, I got three swims in 1 mile on Tuesday morning, 2 miles on Friday afternoon (early release before the long holiday weekend) and masters swim on Thursday evening. This week, we had a low 80s day, so it was actually chilly in the pool. Here was our workout: 400m warm up; 50m, 100m, 200m, 100m, 50m; 400m, 300m, 200m, 200m; 6 x 100m IM; 6 x 50m kick = 2900m.
On the biking front, I only rode on the trainer twice each week (Thursday morning) for 45 minutes each. But, I did real brick workouts on both Sundays. Now, several weeks ago I wrote about doing a brick, but that was not a real brick. I was planning on doing one (drove to Grosvenor and biked along Beach Drive and was going to run 5 afterwards) but I ended up driving home to run with Jordana. That 15 minute drive allowed me to rest. Well, two Sundays ago I cycled 90 minutes from my door (Seven Locks to Tuckerman to Beach Drive) got home and took only enough time to change my cycling cleats for running shoes and was out the door for 6 miles. OMG my legs felt like jello for at least 1 - 1 1/2 miles before I actually felt like I could really run again. So that's what a brick feels like!! Of course, the fact that it was 96 F with a heat index of 106 didn't help much (Jordana missed her XMP workout the day before so did a morning long run with FTM and I did my brick when she got home at 10).
Yesterday I did a much more enjoyable brick workout at Bethany Beach. Out the door at 7am for 90 minutes along the Coastal Highway (from Bethany to Rehobeth and back) and then picked up Jordana for 6 miles. My legs still felt like jello at the start, but I recovered much quicker than last time. I also picked up a few pointers from Triathlete Magazine. First, I did not hydrate enough the prior week. I purchased two new 24oz water bottles for the bike and drank most of them. Second, I did not fuel enough the prior week (only took one GU gel at 45 minutes). This time I took a GU at the 45 minute turn-around and then a second GU about 5 minutes before I was done on the bike. I'm sure this made a lot of difference.
Of course, my speed on both bricks was not very competitive. Last week, I averaged 16.44 mph (of course it was in the mid-90s). Yesterday, I was a bit faster at 17.59 mph average. Funny, Runner's World had an article in this month's issue about runner's trying tri's. They made the comment that the typical runner, when he or she gets on the bike, puts it into the highest gear and the crunches at a low cadence. They pegged me last week! So, yesterday I kept the bike in a lower gear (9th - small gear in front, small gear in back) and tried to keep my pedal cadence higher. The result -- faster overall mph. I ordered a second bike mount for my Cateye Strada Cadence bike computer (the first one is mounted on my mountain bike on the trainer). Knowing my cadence count on the road will be a major asset in training.
Anyhow, sports fans, there you have it. I am eagerly looking forward to next week and beyond as I try to kick it up a notch. I'm glad we're in for a record heat wave (near 100 each day)...
Friday, July 2, 2010
My Rave Run
Runner's World has a feature called "Rave Runs" in which they feature someone's running route. Usually some wonderful forest or mountain, almost never a city. Well, DC may not always be the prettiest city and I may suck up too many tour bus fumes when I run at noon, but I think I have a pretty "rave" run. In just over 6 miles, I get to run past:
The Capitol
The Mall
The Washington Monument
The White House
The World War 2 Memorial
The Vietnam Memorial
The Lincoln Memorial
The Korean War Memorial
The Jefferson Memorial
And I get to run along the Potomac River
Not too shabby...
The Capitol
The Mall
The Washington Monument
The White House
The World War 2 Memorial
The Vietnam Memorial
The Lincoln Memorial
The Korean War Memorial
The Jefferson Memorial
And I get to run along the Potomac River
Not too shabby...
Wednesday, June 30, 2010
Tests are Normal
As I have written in previous posts, I spent much of January doing numerous tests to figure out why I got the pelvic stress fractures. When all was said and done, the endocrinologist concluded that it was just overuse (although since then, Jordana and I think it might be the wrong orthotics I got last summer). Anyway, the doctor had me do a follow up Vitamin D blood test in April to make sure things were OK. The results showed that I was Vitamin D deficient (my blood levels were like 20 or 21). He prescribed 50,000 IUs of Vitamin D once per week for 6 weeks, plus Citrical daily. He scheduled another blood test 3 weeks after the 6 week regimen of Vitamin D supplement was completed. Anyhow, the test came back normal -- Vitamin D at 57, magnesium, phosphorus, some other hormone, all normal.
So this is all good news for me. As my running progresses, as well as cycling and swimming, I'm hopeful that my injuries were a fluke caused by some combination of over-training and wrong orthotics.
Here's an amusing anecdote when I was getting my blood tested. The lab tech is trying to fill the first test tube from a vein in my right arm. She comments that it is going slow and I mention that I have really low blood pressure being a runner (and low resting heart rate). She mentioned that my blood seemed to be clotting. She tried to shift things when the needle must have slipped and blood starts spurting all over her lab coat, my arm, the table, the floor. She quickly takes the needle out and puts some gauze on my arm and tells me to apply pressure. I do but notice that the blood is pooling in the crook of my arm and running down my arm. I tell her that I need more gauze because the one I'm holding is drenched. She gets a bunch more gauze and that quickly drenches with blood as well. Finally, we get it stopped. She comments: this has never happened to me before. Great. So we go to the left arm (two more test tubes to fill up). That works better although the veins start swelling up. Luckily she is able to fill both test tubes. But I had two huge bruises on both arms for several days. Of course, no one wanted to sit near me on the Metro with both my arms bandaged up!! I guess that's one way to avoid seatmates...
So this is all good news for me. As my running progresses, as well as cycling and swimming, I'm hopeful that my injuries were a fluke caused by some combination of over-training and wrong orthotics.
Here's an amusing anecdote when I was getting my blood tested. The lab tech is trying to fill the first test tube from a vein in my right arm. She comments that it is going slow and I mention that I have really low blood pressure being a runner (and low resting heart rate). She mentioned that my blood seemed to be clotting. She tried to shift things when the needle must have slipped and blood starts spurting all over her lab coat, my arm, the table, the floor. She quickly takes the needle out and puts some gauze on my arm and tells me to apply pressure. I do but notice that the blood is pooling in the crook of my arm and running down my arm. I tell her that I need more gauze because the one I'm holding is drenched. She gets a bunch more gauze and that quickly drenches with blood as well. Finally, we get it stopped. She comments: this has never happened to me before. Great. So we go to the left arm (two more test tubes to fill up). That works better although the veins start swelling up. Luckily she is able to fill both test tubes. But I had two huge bruises on both arms for several days. Of course, no one wanted to sit near me on the Metro with both my arms bandaged up!! I guess that's one way to avoid seatmates...
Monday, June 21, 2010
Weekly training update - June 20, 2010
Okay this is really a biweekly training update, I got caught up in the drama of last week's open water swim debut (and the press of preparing to file a new case at work) that I forgot/didn't get around to posting last week's training summary. But in a nutshell, my 2 weeks of running 5 miles went very very well -- both in being able to run 5 miles at a time with no difficulty, but more importantly running several of them at sub 8 minute pace.
Two weeks ago, I upped my mileage to 5 miles per run. First week, I ran 20.51 miles, with 3 of my 4 runs at sub-8. The 4th run was after I got back from the Chesapeake Bay 1 mile challenge and the temperature was 92F with a heat index of 104. The temperature may have been hot, but my running partner (Jordana) was even hotter!!
Last week, I logged 21.89 miles, including 6 miles yesterday with Jordana. We were at my folks in Va Beach and she was running 14 miles. She did 8 on her own then picked me up for the final 6. Fine run to Witchduck Point and back.
Swimming went swimmingly. The highlight, as posted elsewhere, was my 1 mile open water swim. Meanwhile, laps in the pool and masters swim are going just fine. Before the 1 mile swim, I did 1 mile in the pool. That Thursday's masters swim was: 9x50m warmup; 4 x 100 m (swim, kick, drill, swim); 3 x (2 x 100m, 4 x 50m); 50m easy; 3 x (150m IM, 2 x 50m); 50m easy; 6 x 50m kick = 3200m.
I didn't swim after the 1 mile swim until Wednesday, when I logged my fastest 1 mile in the pool with no wetsuit (27:06). Thursday's masters swim was: 10x50m warmup; 12*25 m; 9 x 150m (3 sets easy, moderate, hard); 6 x 100m (50m moderate, 25m easy, 25m sprint); 50m easy; 5 x 100m kick = 3300m. I must say that that work out really drained me. My legs felt like cement during my Friday run. Being in Va Beach, I was not able to do my 2 mile pool swim. Although today at the beach, I helped Jordana do a bit of open water swimming -- I doubt we swam more than 1/4 mile paralleling the shore in chest deep water. But swimming in swells was a lot different even than when I was in the Chesapeake Bay!
Not much to say on the biking front. Never ventured outside the past two weeks, just twice each week on the trainer for 45 minutes per session, although two weeks ago Tuesday, Jordana did not run with her group and ran beside me on the treadmill. We joked that we would have a race! (Get it? I'm on a trainer and she's on treadmill... it was a race to see who could get nowhere the fastest) Next week, I hope to do another brick. I picked up my sister-in-law's aero bars while in Va Beach (I'm borrowing her bike), so that will be interesting to see how riding with them will go.
Anyhow, it's been a good two weeks of training. My running continues to improve. This week, I begin 2 weeks of 6 milers -- the final phase in my return to running. I hope to do at least one of this week's runs entirely at a sub-8 pace. Not ready for sub-7's yet, although I think I could if I pushed. We'll hold off on that for at least another week, though.
Two weeks ago, I upped my mileage to 5 miles per run. First week, I ran 20.51 miles, with 3 of my 4 runs at sub-8. The 4th run was after I got back from the Chesapeake Bay 1 mile challenge and the temperature was 92F with a heat index of 104. The temperature may have been hot, but my running partner (Jordana) was even hotter!!
Last week, I logged 21.89 miles, including 6 miles yesterday with Jordana. We were at my folks in Va Beach and she was running 14 miles. She did 8 on her own then picked me up for the final 6. Fine run to Witchduck Point and back.
Swimming went swimmingly. The highlight, as posted elsewhere, was my 1 mile open water swim. Meanwhile, laps in the pool and masters swim are going just fine. Before the 1 mile swim, I did 1 mile in the pool. That Thursday's masters swim was: 9x50m warmup; 4 x 100 m (swim, kick, drill, swim); 3 x (2 x 100m, 4 x 50m); 50m easy; 3 x (150m IM, 2 x 50m); 50m easy; 6 x 50m kick = 3200m.
I didn't swim after the 1 mile swim until Wednesday, when I logged my fastest 1 mile in the pool with no wetsuit (27:06). Thursday's masters swim was: 10x50m warmup; 12*25 m; 9 x 150m (3 sets easy, moderate, hard); 6 x 100m (50m moderate, 25m easy, 25m sprint); 50m easy; 5 x 100m kick = 3300m. I must say that that work out really drained me. My legs felt like cement during my Friday run. Being in Va Beach, I was not able to do my 2 mile pool swim. Although today at the beach, I helped Jordana do a bit of open water swimming -- I doubt we swam more than 1/4 mile paralleling the shore in chest deep water. But swimming in swells was a lot different even than when I was in the Chesapeake Bay!
Not much to say on the biking front. Never ventured outside the past two weeks, just twice each week on the trainer for 45 minutes per session, although two weeks ago Tuesday, Jordana did not run with her group and ran beside me on the treadmill. We joked that we would have a race! (Get it? I'm on a trainer and she's on treadmill... it was a race to see who could get nowhere the fastest) Next week, I hope to do another brick. I picked up my sister-in-law's aero bars while in Va Beach (I'm borrowing her bike), so that will be interesting to see how riding with them will go.
Anyhow, it's been a good two weeks of training. My running continues to improve. This week, I begin 2 weeks of 6 milers -- the final phase in my return to running. I hope to do at least one of this week's runs entirely at a sub-8 pace. Not ready for sub-7's yet, although I think I could if I pushed. We'll hold off on that for at least another week, though.
Sunday, June 13, 2010
One Mile Bay Swim Recap
Wow! That was really cool. I did pretty well for my debut open water swim race. First, a few misconceptions. Being a good runner does not translate to being a good swimmer. There were at least a dozen 14 and under kids who kicked my butt! Second, you don't need to hydrate when you're swimming. I drank plenty of cool, clean bay water during the swim (although I'm not exactly sure you're supposed to do that...) Finally, sighting by following the swimmer in front of you only works when that swimmer knows where he or she is going. Although there is nothing like adding a few extra meters by zig-zagging!
So where do I start? I was fortunate to run into a work colleage who also does masters swimming. He was able to show me the ropes, like where to put my stuff, when to get in the wetsuit, where to go, etc. It was a pretty warm day (forecast for the day is 90s) but it was not that bad around 7am -- although once you suit up in the wetsuit, it gets really hot, really fast.
Anyhow, I picked up my packet. Neon green swimcap with #1139 in magic marker, timing chip/ankle strap, and bib number -- you don't wear the bib, just pull off the tear tab and tuck it into the swim cap. Note to self: bring lawn chair next time. Everyone was camped out with camp chairs and coolers waiting for the race to begin (packet pickup was 6:30 - 7:30, pre-race meeting ag 7:35, first wave 7:45).
I was in wave 2 (starting 3 minutes after wave 1). Unlike a marathon, where you are seeded (or self-seed) by expected finish time, your wave placement for the One Mile Bay Swim is simply the order in which you registered. There were 5 waves of 100 swimmers (although not everyone who registered ended up starting or finishing).
The course was triangular -- my guess about 1/3 mile for each leg. The legs were marked by red buoys (buoy, buoy, turn buoy, buoy buoy turn buoy, buoy buoy finish)
First leg:
Okay, nobody told me about the cuisinart start. We started in knee deep water and somehow I was pushed up near the front but a bit to the side. When our wave gun went off, it was a mass of thrashing arms and legs. You already can't see underwater, but add to that the churn from 200 legs and arms and it was sort of mass confusion, at least for me. People were swimming on top and over me, up off my side, my arms and legs were hitting other swimmers, other swimmers' arms and legs were hitting me. I never got panicked but it did throw me off quite a bit as I was not able to establish any sort of stroke cadence or breathing rhythm. I would swim 3 or 4 strokes without breathing, then be gasping for air; then I would be breathing every stroke, swallowing mouthfuls of water when the waves washed over me (they really weren't that big, but big enough). After about a couple of minutes, the swimmers spread out enough that I was able to fall into a stroke cadence and breathing rhythm. I think I actually did that part pretty well. I held my own and actually began passing a number of slower swimmers from the first wave.
I was sighting every other breath and breathing every stroke (I don't bilateral breathe, I only breathe to the right during the right arm recovery). I got the pattern down but really couldn't see all that well when I did have my head above water. I found myself reverting to breast stroke about every 10-15 strokes to actually see where I was. I eventually figured out where the buoys were and where I needed to be swimming and was able to freestyle for most of the rest of the race. Since I was having trouble locating the buoys, I basically sighted off nearby swimmers -- either trying to swim parallel to a swimmer that appeared to be at my pace or just looking for where the nearest group of swimmers ahead of me were.
Most of the chop was in the first leg as we headed away from shore.
Second leg:
I only recognized the turn buoy because when I sighted everyone was swimming to my right! Okay -- about a 1/3 done. This was probably the easiest of the three legs for me. I was in a good rhythm, my stroke was strong and I passed a number of swimmers and was only passed by a few -- well, only a few passed near enough to me so that I could see them. I would have thought there would have been a bit of visibility underwater, but there is just about none. Even the tips of my fingers were not clearly visible in the murky green water. And no black stripe to follow! Anyhow, the second leg passed relatively quickly and soon I saw swimmers again turning to the right.
Third leg:
I consider this one second in difficulty but only because of sighting problems. We were now headed back to shore, which was just about due East. Yep, the glare of the sun made sighting quite problematic. I could not see the shore, I could not locate any buoys. I even had difficulty sighting nearby swimmers. My stroke was good, so I kept swimming as strong as I could, but had to revert to breaststroke more than I would have liked just to make sure I was on course. Indeed, about mid-way from the final turn buoy to the finish, I had been sighting on a swimmer a few yards ahead, suddenly I see him make a hard turn right, I look up and realize he was heading way off course. Thus learning the lesson that sighting with other swimmers doesn't work if they are also off-course. This began a bit of zig-zagging as I tried to get myself basically heading in the right direction. I think I over-corrected from going to far to the left and almost swam into the right-side buoy -- so I zagged back to the left. I eventually was able to sight the finish line balloon which allowed me to finish strong.
I swam until the swimmer just in front of me stood up and began running. I probably stood up too soon as the water was waist deep rather than knee deep and it took a surprising amount of energy to sprint through that water (of course, while I had been practicing swimming in a wetsuit, I have not practiced running in a wetsuit). Up I trudged and crossed the finish line.
I was done. I was surprisingly out of breath. The course crew was quite efficient --- one person was removing my timing chip, another was undoing the wetsuit and pulling it down to my waist to allow me to cool off, a third removed my swim cap to get my bib tag. My colleage (who started in the wave behind me) greeted me at the shore with a well-swum congratulations (he ended up placing 2nd in his age group with a time about 5 minutes faster than mine).
My time: 28:16. I placed 129 out of 383 finishers, 75 out of 189 for my sex, and 15 out of 29 in my age group (40-44).
Not too shabby. I'm glad I got that under my belt before doing an open water swim as part of a triathlon.
Next year, maybe the whole 4.4 mile Bay swim? We'll see...
So where do I start? I was fortunate to run into a work colleage who also does masters swimming. He was able to show me the ropes, like where to put my stuff, when to get in the wetsuit, where to go, etc. It was a pretty warm day (forecast for the day is 90s) but it was not that bad around 7am -- although once you suit up in the wetsuit, it gets really hot, really fast.
Anyhow, I picked up my packet. Neon green swimcap with #1139 in magic marker, timing chip/ankle strap, and bib number -- you don't wear the bib, just pull off the tear tab and tuck it into the swim cap. Note to self: bring lawn chair next time. Everyone was camped out with camp chairs and coolers waiting for the race to begin (packet pickup was 6:30 - 7:30, pre-race meeting ag 7:35, first wave 7:45).
I was in wave 2 (starting 3 minutes after wave 1). Unlike a marathon, where you are seeded (or self-seed) by expected finish time, your wave placement for the One Mile Bay Swim is simply the order in which you registered. There were 5 waves of 100 swimmers (although not everyone who registered ended up starting or finishing).
The course was triangular -- my guess about 1/3 mile for each leg. The legs were marked by red buoys (buoy, buoy, turn buoy, buoy buoy turn buoy, buoy buoy finish)
First leg:
Okay, nobody told me about the cuisinart start. We started in knee deep water and somehow I was pushed up near the front but a bit to the side. When our wave gun went off, it was a mass of thrashing arms and legs. You already can't see underwater, but add to that the churn from 200 legs and arms and it was sort of mass confusion, at least for me. People were swimming on top and over me, up off my side, my arms and legs were hitting other swimmers, other swimmers' arms and legs were hitting me. I never got panicked but it did throw me off quite a bit as I was not able to establish any sort of stroke cadence or breathing rhythm. I would swim 3 or 4 strokes without breathing, then be gasping for air; then I would be breathing every stroke, swallowing mouthfuls of water when the waves washed over me (they really weren't that big, but big enough). After about a couple of minutes, the swimmers spread out enough that I was able to fall into a stroke cadence and breathing rhythm. I think I actually did that part pretty well. I held my own and actually began passing a number of slower swimmers from the first wave.
I was sighting every other breath and breathing every stroke (I don't bilateral breathe, I only breathe to the right during the right arm recovery). I got the pattern down but really couldn't see all that well when I did have my head above water. I found myself reverting to breast stroke about every 10-15 strokes to actually see where I was. I eventually figured out where the buoys were and where I needed to be swimming and was able to freestyle for most of the rest of the race. Since I was having trouble locating the buoys, I basically sighted off nearby swimmers -- either trying to swim parallel to a swimmer that appeared to be at my pace or just looking for where the nearest group of swimmers ahead of me were.
Most of the chop was in the first leg as we headed away from shore.
Second leg:
I only recognized the turn buoy because when I sighted everyone was swimming to my right! Okay -- about a 1/3 done. This was probably the easiest of the three legs for me. I was in a good rhythm, my stroke was strong and I passed a number of swimmers and was only passed by a few -- well, only a few passed near enough to me so that I could see them. I would have thought there would have been a bit of visibility underwater, but there is just about none. Even the tips of my fingers were not clearly visible in the murky green water. And no black stripe to follow! Anyhow, the second leg passed relatively quickly and soon I saw swimmers again turning to the right.
Third leg:
I consider this one second in difficulty but only because of sighting problems. We were now headed back to shore, which was just about due East. Yep, the glare of the sun made sighting quite problematic. I could not see the shore, I could not locate any buoys. I even had difficulty sighting nearby swimmers. My stroke was good, so I kept swimming as strong as I could, but had to revert to breaststroke more than I would have liked just to make sure I was on course. Indeed, about mid-way from the final turn buoy to the finish, I had been sighting on a swimmer a few yards ahead, suddenly I see him make a hard turn right, I look up and realize he was heading way off course. Thus learning the lesson that sighting with other swimmers doesn't work if they are also off-course. This began a bit of zig-zagging as I tried to get myself basically heading in the right direction. I think I over-corrected from going to far to the left and almost swam into the right-side buoy -- so I zagged back to the left. I eventually was able to sight the finish line balloon which allowed me to finish strong.
I swam until the swimmer just in front of me stood up and began running. I probably stood up too soon as the water was waist deep rather than knee deep and it took a surprising amount of energy to sprint through that water (of course, while I had been practicing swimming in a wetsuit, I have not practiced running in a wetsuit). Up I trudged and crossed the finish line.
I was done. I was surprisingly out of breath. The course crew was quite efficient --- one person was removing my timing chip, another was undoing the wetsuit and pulling it down to my waist to allow me to cool off, a third removed my swim cap to get my bib tag. My colleage (who started in the wave behind me) greeted me at the shore with a well-swum congratulations (he ended up placing 2nd in his age group with a time about 5 minutes faster than mine).
My time: 28:16. I placed 129 out of 383 finishers, 75 out of 189 for my sex, and 15 out of 29 in my age group (40-44).
Not too shabby. I'm glad I got that under my belt before doing an open water swim as part of a triathlon.
Next year, maybe the whole 4.4 mile Bay swim? We'll see...
Sunday, June 6, 2010
Weekly Training Summary June 6, 2010
I am feeling so ready to race again. I know a lot of folks hate the heat, but I love it. Heat means summer. And summer means the training season has just kicked in. Of course, I wish I was training for a marathon. But, I'm content with the races I have coming up, including my first open water swim on Sunday and my first tri at the end of July. And I'm hoping to use my Army 10 miler time to determine whether sub-3 is do-able next spring when I return to marathon racing.
Anyhow, a good week of running, although I bit over the map distance-wise. Started the week off with an excellent 6 miler at Bethany Beach with my wife. Normally, she's doing 6 at 6 (am) on Mondays, but we were on vacation so we slept in and did 6 at 7 (am). Thursday, my colleague Larry convinced me to run 5.04 instead of my scheduled 4. Friday, I convinced him to run my scheduled 4.17 mile. Today, I did my first brick, and ran 4.09 miles (again with my wife -- it's worth not increasing my speed just to continue running with her, now I know why she's so popular in the running club).
Because of the holiday weekend, I missed my normal Monday swim. Masters swim workout: 400 meter warm up; 6 x 50 m free (buildup); 6 x 200m free (slow, medium, fast); 50m easy; 6 x 100m (alternate IM and free); 6 x 75m kick (alternate hard/easy); 6 x 50 m free. Total: 3300m. Things were a bit confused at the swim. I got into lane 3 like last week, except I must have missed when they shifted all the lanes over (why I have no idea) so I ended up swimming with the lane 2 swimmers -- a bit slower than I would have liked. But, since I had run 5 miles earlier, I wasn't complaining too much. Rounded out the week of swimming on Saturday, with 3300 meters in the wetsuit. I'm getting to be very comfortable swimming in the suit, so I'm hoping things will go well next Sunday. The only down side was that I forget to put the bodyglide around my neck and got some chafing from the wetsuit collar. My wife teased me that it looks like I got a hickey -- but it doesn't feel all that great!
On the bike front, I got my two early morning 45 minute sessions on the trainer. I don't mind them, if they weren't so early in the morning (I get up at 5:15 -- although my wife is usually already out of the house for her runs by then...) I have my Zune cranked and fan on (otherwise it's stifling in the basement workout room). The best part of the bike training, however, was my first road ride today. Got the bike out of the shop yesterday, bought a pair road shoes and cleats, successfully installed the cleats on my own, and prepared for my first brick. Since I've never ridden in cleats I decided to park at Grosvenor Metro and bike along Beach Drive (mostly closed to cars on the weekends) until I got comfortable with cars (there are portions of the ride that have cars) and with cleats. I was surprised at how easy it was to de-cleat myself from the pedals at stoplights. Getting back in was another story. I guess with time I'll know just how to position my shoe over the pedal to snap in without having to keep looking down. Of course, the best part of my inaugural bike ride was having to call my brother halfway through to ask him how the gear shifters worked. I did the first 30 minutes (about 8 miles) in 9th gear (small gear up front, small gear in back) because I could not figure out how to change gears. Luckily he answered the phone because the return trip along Beach Drive had some serious uphills that would not have been too much fun.
So there you have it, sports fans. This coming week, I up my mileage to 5 miles per run (YAY) and I have my first open water swimming competition (yay?) A lot of excitement in store....
Anyhow, a good week of running, although I bit over the map distance-wise. Started the week off with an excellent 6 miler at Bethany Beach with my wife. Normally, she's doing 6 at 6 (am) on Mondays, but we were on vacation so we slept in and did 6 at 7 (am). Thursday, my colleague Larry convinced me to run 5.04 instead of my scheduled 4. Friday, I convinced him to run my scheduled 4.17 mile. Today, I did my first brick, and ran 4.09 miles (again with my wife -- it's worth not increasing my speed just to continue running with her, now I know why she's so popular in the running club).
Because of the holiday weekend, I missed my normal Monday swim. Masters swim workout: 400 meter warm up; 6 x 50 m free (buildup); 6 x 200m free (slow, medium, fast); 50m easy; 6 x 100m (alternate IM and free); 6 x 75m kick (alternate hard/easy); 6 x 50 m free. Total: 3300m. Things were a bit confused at the swim. I got into lane 3 like last week, except I must have missed when they shifted all the lanes over (why I have no idea) so I ended up swimming with the lane 2 swimmers -- a bit slower than I would have liked. But, since I had run 5 miles earlier, I wasn't complaining too much. Rounded out the week of swimming on Saturday, with 3300 meters in the wetsuit. I'm getting to be very comfortable swimming in the suit, so I'm hoping things will go well next Sunday. The only down side was that I forget to put the bodyglide around my neck and got some chafing from the wetsuit collar. My wife teased me that it looks like I got a hickey -- but it doesn't feel all that great!
On the bike front, I got my two early morning 45 minute sessions on the trainer. I don't mind them, if they weren't so early in the morning (I get up at 5:15 -- although my wife is usually already out of the house for her runs by then...) I have my Zune cranked and fan on (otherwise it's stifling in the basement workout room). The best part of the bike training, however, was my first road ride today. Got the bike out of the shop yesterday, bought a pair road shoes and cleats, successfully installed the cleats on my own, and prepared for my first brick. Since I've never ridden in cleats I decided to park at Grosvenor Metro and bike along Beach Drive (mostly closed to cars on the weekends) until I got comfortable with cars (there are portions of the ride that have cars) and with cleats. I was surprised at how easy it was to de-cleat myself from the pedals at stoplights. Getting back in was another story. I guess with time I'll know just how to position my shoe over the pedal to snap in without having to keep looking down. Of course, the best part of my inaugural bike ride was having to call my brother halfway through to ask him how the gear shifters worked. I did the first 30 minutes (about 8 miles) in 9th gear (small gear up front, small gear in back) because I could not figure out how to change gears. Luckily he answered the phone because the return trip along Beach Drive had some serious uphills that would not have been too much fun.
So there you have it, sports fans. This coming week, I up my mileage to 5 miles per run (YAY) and I have my first open water swimming competition (yay?) A lot of excitement in store....
Thursday, June 3, 2010
Triathlon Training Schedule
To the extent anyone is interested, I thought I'd briefly summarize my triathlon training program. I put this together based on (1) several triathlon, swimming, and running books my wife purchased, (2) review of online training programs, and (3) most importantly, what fits my schedule. Note: at heart, I am a runner so the schedule emphasizes running. Plus, from what my brother tells me (and he used to race tri's as part of the Marine Corps triathlon team when he was stationed at Camp Pendleton), triathlons are won or lost in the running portion of the race.
Anyhow, here is my schedule:
Monday: Run & Swim (1 mile) (PM)
Tuesday: Bike (45 minutes)
Wednesday: Run
Thursday: Bike (45 minutes)(AM) Masters Swim (about 2 miles)(PM)
Friday: Run
Saturday: Swim (2 miles)
Sunday: Run
For the run, I am working up so that the Monday, Wednesday, and Friday runs are 6 miles and Sunday is the long run. As far as pace goes when I get to that mileage, Monday will be easy/recovery, Wednesday will be speed/tempo, Friday will be marathon pace, and Sunday will be long steady distance pace.
I also plan to add a third bike session by doing bricks on Saturday or Sunday -- most likely a Bike/Run brick on Sunday, although I may occasionally do the swim/bike brick on Saturday. In either case, I would most likely do 60 minutes or so on the bike.
Of course, having never done a triathlon I'm not sure how this will work. Anyone in tri-world care to comment?
Anyhow, here is my schedule:
Monday: Run & Swim (1 mile) (PM)
Tuesday: Bike (45 minutes)
Wednesday: Run
Thursday: Bike (45 minutes)(AM) Masters Swim (about 2 miles)(PM)
Friday: Run
Saturday: Swim (2 miles)
Sunday: Run
For the run, I am working up so that the Monday, Wednesday, and Friday runs are 6 miles and Sunday is the long run. As far as pace goes when I get to that mileage, Monday will be easy/recovery, Wednesday will be speed/tempo, Friday will be marathon pace, and Sunday will be long steady distance pace.
I also plan to add a third bike session by doing bricks on Saturday or Sunday -- most likely a Bike/Run brick on Sunday, although I may occasionally do the swim/bike brick on Saturday. In either case, I would most likely do 60 minutes or so on the bike.
Of course, having never done a triathlon I'm not sure how this will work. Anyone in tri-world care to comment?
Monday, May 31, 2010
Weekly training summary May 30, 2010
I know I'm starting to sound like a broken record, but I had the best training week!! I'll start with the best part -- I got to train with my wife this weekend at Bethany Beach (thanks to her folks for watching the kids). On Saturday morning, she was scheduled for a 14 miler and me a 4 miler -- so she went out and back 5 miles and then we went out and back 2 miles (plus a mile of walking after getting coffee - her not me, I'm a tea-man). Sunday morning, we hit the pool: me 2 miles (66 laps), her 45 laps. Monday, we ran 6 miles together. It was some of the best training I've done in a long long time.
Meanwhile, this past week was my first week of my build-up the mileage phase in running. Monday, Wednesday, Friday, and Saturday were 4 milers, for a total of 16.74 miles this week. I know I shouldn't have, but on Wednesday I experimented with some speed -- basically, I did not check my pace and found that, without too much effort and no residual after-pain in the pelvic region, I did my 4.24 miles at a 7:07 pace. On Friday, I did it again at a 7:46 pace. So that made me totally psyched --- I can still run a decent pace!
On the swimming front, I got in a decent 5 miles of swimming -- 1600 meters on Monday, 2 miles on Sunday, and 2 miles at masters swim on Thursday. Here was our workout: 300 warm up. 4 x 75m (25 kick, 25 pull, 25 stroke); 100 easy; 2 x (200m, 150m, 100m, 50m); 100 easy; 3 x (100 m, 75m, 50m, 25m); 100 easy; 4 x 100m kick; 6 x 50m = 3300. I spoke with the coach and asked if I could move down a lane (from lane 4 to 3). What a difference that made! I actually felt good about my swimming, was keeping up with everyone in the lane, and felt a part of the group. So lane 3 it is for me.
On the biking front, I've sort of settled into a groove: 45 minutes on Tuesday morning and 30 minutes on Thursday morning. If I only didn't have to wake up so early. Yikes (5:15 on Tue and 5:30 on Thur). My road bike should be out of the shop this week, so on Sunday I'm hoping to try a brick -- bike then run. Will keep you posted on that.
So, in a nutshell it was an awesome week on a variety of fronts: I got to train with my wife which was the best. I did two 4 milers at a sub-8 pace (one near 7). And I finally found a masters swim lane that is comfortable.
Hope this next week is as good...
Meanwhile, this past week was my first week of my build-up the mileage phase in running. Monday, Wednesday, Friday, and Saturday were 4 milers, for a total of 16.74 miles this week. I know I shouldn't have, but on Wednesday I experimented with some speed -- basically, I did not check my pace and found that, without too much effort and no residual after-pain in the pelvic region, I did my 4.24 miles at a 7:07 pace. On Friday, I did it again at a 7:46 pace. So that made me totally psyched --- I can still run a decent pace!
On the swimming front, I got in a decent 5 miles of swimming -- 1600 meters on Monday, 2 miles on Sunday, and 2 miles at masters swim on Thursday. Here was our workout: 300 warm up. 4 x 75m (25 kick, 25 pull, 25 stroke); 100 easy; 2 x (200m, 150m, 100m, 50m); 100 easy; 3 x (100 m, 75m, 50m, 25m); 100 easy; 4 x 100m kick; 6 x 50m = 3300. I spoke with the coach and asked if I could move down a lane (from lane 4 to 3). What a difference that made! I actually felt good about my swimming, was keeping up with everyone in the lane, and felt a part of the group. So lane 3 it is for me.
On a side note, on the way to and from Bethany Beach, I took a quick peak at the where I'll be swimming. 1/2 mile out and back from the Kent Island side of the Bay Bridge is a LONG way.
What was I thinking? Next year, though, I'd like to try the whole 4.4 Chesapeake Bay Swim.
On the biking front, I've sort of settled into a groove: 45 minutes on Tuesday morning and 30 minutes on Thursday morning. If I only didn't have to wake up so early. Yikes (5:15 on Tue and 5:30 on Thur). My road bike should be out of the shop this week, so on Sunday I'm hoping to try a brick -- bike then run. Will keep you posted on that.
So, in a nutshell it was an awesome week on a variety of fronts: I got to train with my wife which was the best. I did two 4 milers at a sub-8 pace (one near 7). And I finally found a masters swim lane that is comfortable.
Hope this next week is as good...
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