Parks Half Marathon Recap

Howdy sports fans!  It's been a while since my last race recap (mid-July's boiling Rocketts Landing Tri).  Not surprising, as I spent half of August in Israel.  I remember trying to track down a race, any race, in Israel (just to have competed in a race in another country).  The response from the various track clubs I emailed was uniform: "are you crazy!?!  Do you know how hot it is in Israel in August!?!"

Anyhow, on September 11, I ran the Parks Half Marathon.  While Jordana has run this race multiple times, this was my first time running (although, I have run on most of the length of the course during my various long runs).  I think this may have been the last major running experience that we had not yet experienced together, so I was actually pretty excited to run this just for that reason alone.  Now that we have an au pair, we're not stuck so much doing the tag-team running and racing.  We were able to head out to packet pickup together.  We got our bibs and, the race being on the 10th anniversary of 9-11, our temporary flag tatooes.  Ran into several friends at packet pickup.

Race day dawned clear and a bit humid.  The temperature and dewpoint were the same (mid-60s) giving us 100% humidity near race time -- as the race progressed, the humidity dropped into the 90s, then 80s!  So, yes, it was a bit drippy.

Anyhow, this was one of the most fun pre-race experiences I've had so far.  Normally, I'm pretty much alone pre-race.  Maybe, it is one of the rare races that Jordana is with me.  But usually it's just me. I would stretch and warm-up and wait for the race start - watching the other groups of runners, chatting and joking and hanging out.  But now that I have returned to training in a training program (Boston Bound last spring and XMP now), I was not alone.  It was a great feeling -- running into groups of my friends, joining in the pre-race banter, making jokes and laughing at jokes.  I felt like I belonged.  A feeling I haven't felt pre-race since probably my cross-country days back in high school.  I guess I solo ran for so many years, I forgot how enjoyable the comraderie can be when running with a group.

But I digest...

I found my starting wave (Parks has unofficial self-policed starting waves based on your expected pace) -- the sub 7:00 mile group.  I had two goals for the day:  first, run sub 6:30s; second, run a PR (i.e., faster than a 1:26:50).  The race started ("when I say go go go") and we were off...

Miles 1 - 3
The race starts near Rockville Metro and ends in downtown Bethesda.  Most of the race is along the Rock Creek bike path, but the first 3 miles is along Viers Mills Road.  The road is mostly downhill, so I started out at what was probably a somewhat too fast pace.  But then, I had not raced in a number of weeks.  Further, the last time I raced a 1/2 marathon, I had done a 1.2 mile swim and a 56 mile bike warm-up.  Amazing how much fresher one feels when one is ONLY racing a 1/2 marathon!

As I said, I took it out a bit fast at a 6:22 pace.  Mile 2 was even faster at 6:20.  Around mile three, the course turned off Viers Mill and finally entered Rock Creek.  The already humid air became even more humid as we entered the forested path which runs along Rock Creek.  I hit Mile 3 at 6:37 pace.

Miles 4 - 10
As I said, the heart of the race is the Rock Creek bike path.  I've run just about every part of this path at one time or another during either FTM (in 2003), Boston Bound (last winter), or recently with XMP.  So this was familiar ground.  And it's good to know the course. For example, I knew that almost immediately after passing mile 3, the course would climb a pretty steep hill, known by those in MCRRC as "the Silencer."  The marathon and half-marathon programs use this hill to do hill repeats.  I did not want to waste energy on this hill, so let ran using constant exertion.  I hit mile 4 at 6:43.

After the Silencer, however, the course is mostly level, with the occasional up and down of hills (but these tend to be relatively short, even if they can be steep).  I settled into my pace, running mile 5 in 6:32 and mile 6 in 6:25.  The problem with these mid-miles, especially on a familiar course, is that I sometimes start to daydream. Sometimes that makes me run fast, sometimes slow, and sometimes even.  I ran mile 7 in 6:40, then hit miles 8 and 9 in 6:34, and ran mile 10 at 6:40.

In the days before the race, we had gotten ALOT of rain and Rock Creek had flooded.  The race director sent entrants pre-race emails warning us of a potentially wet and muddy course.  But hats off to the race crew -- if there had been a lot of mud or debris it was mostly gone.  The course was excellent shape.  Especially the part of the course that goes under Connecticut Avenue -- I was expecting ankle deep mud.  I was greatly pleased to run that dry-shod.  Of course, that is not to say that there weren't puddles and mud here and there.  Just before Connecticut Avenue, I misjudged how deep one puddle was and got a shoe covered in mud.  I shuffle stepped several paces, just to get the mud off my shoe so I wouldn't run unbalanced!

Miles 11 - finish
Between miles 10 and 11, the course turns right off of the Rock Creek bike path, up Susanna Lane, across Jones Bridge Road and onto the gravel portion of the Capital Crescent Bike path (known as the CCT) that takes you to the finish.  The path up to Susanna Lane and the road itself up to the street crossing is one long steep hill.  No surprise, then, that I ran mile 11 in 6:55 -- my slowest split of the race.

The CCT is a converted rails to trails.  The portion north and east of Bethesda is still gravel.  One would think it flat because it looks flat.  If you look at the elevation profile, however, it is one steady up hill (not seriously steep -- only railroad grade -- but uphill nevertheless).

They say marathons are a 20 mile warm up followed by a 10K.  Well, half marathons are a 10 mile warm up followed by a 5K.  Time for my tiring legs to pick up the pace (note to self:  best not run back to back 10 milers on the Thursday and Friday before a Sunday half-marathon race).  My Garmin was set to show total time, total distance, but pace for the current mile (I always race in that mode), so I had no way of knowing if I was on pace to meet either goal.  I ran mile 12 in 6:45, then picked it up again to run 6:38 for mile 13.

Around mile 13, the CCT goes under Wisconsin Avenue in a tunnel under the Air Rights Building.  Just before the entrance to the tunnel, and as part of the 9-11 commemoration, Girl Scouts were handing out American flags for the runners to carry over the finish.  I slowed down enough to get my flag (did not want to risk dropping it) and entered the tunnel.

As I entered the tunnel, I could hear footsteps directly behind me.  I did not want to turn around to see how close (for fear of losing my stride) but the noise made it seem the runner was right on m tail.  Well, I'd be damned if someone was going to beat me in the final 1/10 mile.  I started to all-out sprint, exiting the tunnel and making the final right turn toward the finish line.  1:25:57!  And I was not beaten (although as I later discovered, even if he had nipped me at the finish, my chip time was sufficiently faster that I would have still outplaced him).

Post-Race
It was a great race.  I did not meet my first goal -- my overal pace was 6:34.  But I was thrilled to have PR'ed by almost a minute, especially when that old PR was from 4 years ago.  It's a great feeling PR'ing now at almost age 45!

And then I got to experience the same commaraderie, but now post-race.  Meeting up with my running buddies, comparing times and race reports.  Cheering Jordana as she set her own PR as well.

It was a good race.  I finished 48th out of 2,320 (top 2%) and 7th out of 209 in the M40-44 age group (if I had been a few weeks older, I would have won the M45-49 group, oh well...)

When I plugged my time into the pace calculators, it predicts a 2:59 marathon.  So here's hoping...
Marine Corps is just a month and half away.

מפעיל את אש שלי

That's "Running My Ashe Off" in Hebrew!

I thought that in this note I would briefly share my experiences running in Israel.  My family and I spent a wonderful 2 weeks in Israel this past August (a travelogue is forthcoming!) and, of course, I could not let 2 weeks go by with no running.

My Israeli running saga actually began several months before.  Knowing I would be overseas for two weeks and knowing that I could not go without my endorphin fix for that long (hey, there are worse addictions than running, my friends), I began researching running Israel and, specifically, running in Jerusalem.  I located several Jerusalem-based running clubs and (thank you Google-Translate) was able to identify contact persons.  Several email exchanges later, I had a number of running route options.

Our rental house in Jerusalem was on Ein Rogel in the Abu Tor neighborhood.  The most promising running routes I was given was in a nearby park, called Sacher Park.  I got onto Google Maps and traced out the quickest way to get there.

Our first morning in Jerusalem (we had arrived the previous afternoon), Jordana and I set out on our first Israeli run.  With our garmins fully charged and a printout of the running routes folded up in my pocket, we headed out in the early morning.  The air was quite cool and there was little to no humidity -- pleasant relief from the 90 degree/90 percent humidity conditions of Washington, DC in early August!!

Our route was as follows:  We headed west up Ein Rogel (east led to the Green Line and we did NOT want to go that way) a short bit, crossed over Derech Hevron, at which point the street changes names to David Remez Street.  (Note on street crossing:  no one, and I mean no one, crosses against the lights in Jerusalem.  Those drivers are crazy!!)  Anyhow, David Remez does a sharp right turn and passes the Old Jerusalem Train Station (opened in 1892 it was the terminus of the Jaffa-Jerusalem line, it closed in 1998 and has remained vacant since).  David Remez ends at Keren HaYesod and we turn right up Keren HaYesod.  This is a steady uphill run that passes the lovely little Liberty Bell Park and the famous King Solomon and Dan Panorama Hotels.  We then turn left on Ramban Street -- a small residential street with lots of cross-street curbs (ups and downs).  Ramban Street ends at Derech Ruppin, where we cross the street then enter Giv'at Klor Garden and run along the running path.  This path is a steep downhill switchback path that takes us down the hillside, under a major highway (Sderot Hayim Hazaz) and into Sacher Park proper.  Distance so far, about 1.5 miles.

Once inside the park, we would run along its pathways.  Heading south, we run past the Monastery of the Cross (an 11th century monastery built on the site of an earlier monastery supposedly built by Queen Helena, mother of Constantine the Great, on the site where the tree that was used to make Jesus' cross was located).  Heading north the paths take us just east of the Knesset and the Israeli Supreme Court building.  We also passed a large tent city, where scores of 20-somethings are "protesting" the high cost of living in Israel  (it looked more like camping to me, there were large dining flies erected underwhich the "protesters" lounged on couches and loveseats, TVs were hooked up to portable generators...).  The Park itself has its ups and downs on the terrain.

Our usual route, after making a circuit of Sacher Park, was to take a side trail out of the Park onto Derech Ruppin.  We ran past the Knesset Building and the Israeli Museum, where we would turn left onto Sderot Ha'Muze'onim and to the Hebrew University Stadium complex, where we would run a couple of miles around the track.  Then do the course in reverse back to our house.

That was our staple course.  We usually ran about 8 or so miles in total.  Sometimes, we ran a bit more by running into and around the Hebrew University campus.  We tried a 16 mile circuit run once (where you stay on Derech Ruppin until it hits Sderot Herzl, turn South, and make a big loop), we got about halfway around when we got a bit lost and turned around and headed back the way we came.  Part of the problem is that, outside of the track, there is hardly any FLAT ground to run on in Jerusalem.  You are either running up or running down a hill, and some are quite steep!

Towards the end of our stay in Jerusalem we stumbled upon a linear trail, a converted rails-to-trail on the old Jaffa-Jerusalem rail line.  Only 1 mile had been built, but we'd do some up and backs on that.  Once we took that trail to its southern end at General Koenig Street, turned east on Daniel Yanovski Street, and made our way to the Ha'as Promenade -- with its spectacular views of the Old City (and then ran back).

When we headed up to the resort at Kibbutz Nof Ginosar, the temperature was much hotter but the terrain much flatter.  We took the little 1 km walking path from the hotel to the main highway, and then crossed the street and entered the banana fields.  Some of the sweetest smelling running I've ever done!  We just ran along the dirt roads that ran among the banana plants, doing one or two loops to get out mileage in (although we were typically just running for time).

All in all, some great running.  I never got in a 20 miler -- the most I did was 16 miles (which included 2 miles running around the Hebrew University track).  But did run a steady diet of 8 - 10 milers.  All in all, we ran just shy of 90 miles over our 2 week trip.  In addition to a full day of touring that usually followed our runs.

And, we got to see more of the country than had we either (1) not run and just toured or (2) run only on a treadmill at the nearby hotel.  It made me regret all the times I ran on the treadmill when I was on business travel.  From now on, and to the extent that it's safe, I will try to venture outside for my runs and explore the cities were I travel.

So there it is, running in Israel.  If you ever go there, let me know and I can give you more specific details as to running routes (had we access to a car, there were some great trail runs about 20 minutes South of Jerusalem).

Next up?  Parks Half Marathon...

Rocketts Landing Olympic Distance Triathlon Recap

The word for the day (and weekend) was hot!  Triple digits the day before the race, humidity near 90% race day, but the kicker was the water temperature.

The other word for the day was fun!  Several months ago, I was able to convince Jordana to try a tri and I signed her up for Rocketts Landing.  We found a sweet tri-bike on Craigslist and she spent the months of June and July learning how to clip and in and out of her pedals and get her water bottle without crashing.  Anyhow, we dropped the kids off with my parents and drove up to Richmond Saturday morning for the pre-race briefing.  Three of her friends were also there for the first time (two doing the duathlon and one doing the tri).  After the meeting, we caravaned to packet pickup then went to lunch at P.F. Changs.  They were the corporate sponsor so we all got 25% off by showing our race bibs and we got free appetizers (got the coupon with our race bibs).  After that, Jordana and I drove to the race course and I gave her some pointers as I pointed out the swim course, transition area, and portions of the bike and run courses.  Then it was off to my Aunt and Uncle's house in Short Pump to relax.  Later, Jordana and I had a nice pre-race dinner at Bertuccis followed by self-serve yogurt.  In bed by 9:30 for a 4:30 am wake up.

Race Day
The alarm rang at 4:30 and we headed downstairs to make and eat our standard pre-race breakfasts of PB&J. To our dismay we found that my relative's ice maker had broken during the night -- no ice for our water bottles.  I hopped in the car and found a 7-11 bought a bag of ice and sped back.  We filled and iced up our water bottles and headed off for the race.

We arrived at transition around 5:45.  I helped Jordana set up her transition area, then set up my own transition area.  Got our body marking (numbers on both arms and thighs, age written on calf) and our chips.  Used the port-a-johns.  Then went to the swim start to wait with the others for the 7am race start.
I was in swim wave 3 (of 5) and Jordana was in wave 5.  The best part of the race was when they called my wave to get in the water.  Nothing starts off a race better than standing with your wife at the race start, giving her a kiss, and saying "have a good race, see you at the finish."  No matter what else happens, you know it will be a good race!!

The Swim
Rocketts Landing is an in-water start.  We jumped in and, holy steamed mussels Batman, the water was warm, no not warm, hot.  91 degrees hot.  It was like a bath tub.  Much warmer than I remembered from last year. Much warmer, indeed, than I had ever swum in (I don't think the Bethesda outdoor pool where I do Masters swimming during the summer was ever this warm).

The horn sounded and we were off.  And I FELT AWFUL.  I instantly regretted not swimming shirtless (I was in my sleeveless tri-shirt) and wished I was not wearing my swim cap.  To my surprise, I found it very difficult to find a swimming rhythm.  I was sweating and was having trouble with my breathing due to the hot water.  I found myself breaststroking much more often than normal (that is, not just when I was having trouble sighting).  The air temp was a bit cooler than the water which made my goggles fog up a little.  In a word, I was miserable.

I eventually reached the turn buoy.  I was feeling sluggish and had a sinking feeling about how I would perform the rest of the race.  At least, I was slowly finding a swim rhythm.  I guess my body was finally adjusting to the water, now that the swim portion was half way over.  My sighting got better and I was able to see the yellow flags that marked the end of the swim course.  But every time I looked up after swimming those flags did not seem to be getting any closer.  What? I was swimming downstream (not that there was any current in the James), but it felt like I was swimming backwards!.  By now, I had passed a few swimmers from the wave in front of me, but was mostly surrounded by swimmers from the wave behind me.  Oh well.

Mercifully, the flags finally got closer and closer.  About 10 feet from the finish dock, I had to start breaststroking and finished the swim portion with that stroke.  Climbed up the ladder, stumbled up the steps and headed off to transition.

My swim time was 28:34, 16 seconds slower than last year.  My swim rank was 199 out of 403 overall, and 10 out of 26 for my age group (M45-49).  Not too good and I was less than optimistic about my total race time.

T1
As I may have mentioned last year, T1 times at Rocketts Landing are pretty slow.  You get out of the water and immediately have to run up a set of slippery wooden stairs leading from the dock.  Then you cross over a set of train tracks (covered with carpet), across a plaza (where the post-race party will be held), then up a long flight of concrete steps to the road, then run along the road about a tenth of a mile to the transition area.
Found my bike, got on my helmet and cycling shoes, and headed out for the bike portion.

T1 time: 3:33, 22 seconds slower than last year.  My T1 time was 278 out of 403 overall, and 18 out of 26 in my age group.

The Bike
I'd ridden my bike once since Eagleman in June.  But I felt good and comfortable getting on the bike.  I got into aero position and stayed in that position most of the race (except when fueling).  I had my Clif Shot Blocks and stuck to my schedule of one shot block and one long drink of gatorade every 10 minutes.  I think I'm finally getting the hang of selecting the correct gear to ride in.  It was a good ride.  I felt like I was kicking ass on the bike.

I passed way more bikes than passed me -- so I felt pretty good.  Compared to the pancake flatness of Eagleman, the rolling hills at Rocketts seemed a bit more fun.  Standing up into power position to pass cyclists on the uphill.  Flying down the downhills.  There is one particularly long hill as the course crosses over the Pocohontas Parkway, I hit 34 miles per hour -- that was fun!!

All too quickly, I hit the turnaround and headed back.  Compared to 56 miles at Eagleman, 40K (or 24.8 miles) seemed like a cake walk.  Before I knew it, I had passed the 20 mile mark and was heading into the home stretch of the course.  It was around this point that I had my only panic attack on the bike.  Up ahead, I could see a female triathlete running next to her bike (in triathlons, if your bike craps out -- for example, something goes wrong that you can't fix on the course -- it is legal to complete the bike course running, you just have to bring your bike with you).  Anyhow, from the back her tri-shirt looked similar to Jordana's and I had a sinking feeling something happened to her on the bike.  As I passed, whew, not Jordana!!

Next thing I knew, I was crossing the set of train tracks that meant less than a mile to dismount.  "Those tracks really get you in the ass!" called out a cyclist next to me who was trying to pass me.  "Yep" I said, as I sped up because I was not going to get passed in the final moments of the bike.  Finished the bike, dismounted and ran into transition.

Bike Time: 1:14:59 -- four minutes faster than last year -- feeling good now! 180 out of 403 overall, 10 out of 26 for my age group.  My average speed was 19.8 mph!! Faster bike time yet!!!

T2
Ran back into transition, re-racked my bike.  Switched my cycling shoes for my running shoes.   Helmet for running hat.  Put on my garmin, grabbed a gu and headed out to the run.

T2 Time: 1:23 -- fifteen seconds faster than last year.  182 out of 403 overall, 9 out of 26 for my age group.

The Run
Surprisingly, my legs felt a bit rubbery as I started the 10K.  I say surprisingly because at Eagleman, after having biked 56 miles, my legs felt great when I started the run.  So I was a bit surprised that after only 24.8 miles, my legs felt this way.  Perhaps, because I had not done much transition training in the intervening weeks.

Anyhow, I quickly noticed I was, like at Eagleman, passing runners left and right.  Well not that often because there were a lot fewer participants in this race.  However, I decided that I would have the same goal -- I would not let anyone pass me on the run.  And for the second time, I met that goal.  I continually passed runner after runner, including many who were duathletes (that meant instead of the swim, they had run an out and back 2 miles) who I would have thought would have been done.  Speaking of that, the top finishers were crossing the starting line as I started the run!

I was familiar with the run course, so was ready for ALL THE STAIRS -- the stairs along the river walk, the stairs up and over the railroad tracks, and then repeat on the out and back.  As hot as the water was, the air did not seem as hot as last year not has humid as at Eagleman.  I was feeling pretty good on the run.

How many of you have seem the Splendiferous Barfing Cup on Facebook or YouTube? Raise your hands!  As I crossed the bridge over the James on the way back, I got to see one runner do his own impression of the Barfing Cup, or as I like to call him the Barfing Runner.  At first, I thought he was pouring a cup of water over his head as he bent over, but then I noticed that is alot of water for the small cups they were handing out.  Then I realized that wasn't water.  "You all right brother?" someone called out.  Not hearing a "no" in response, we kept going.

I passed Jordana's three friends (who were all on their way out, as I was heading back).  I felt a little bad when I passed Jordana's friend who was doing the tri.  Before the race, Jordana said that she had three goals:  (1) finish, (2) not finish last, and (3) finish in front of her friend.  As an aside on goal number 2, "in every race, someone has to finish last" I said, "why shouldn't it be you or me?"  It was meant in jest of course.  Anyhow, back to the race.  I felt a little disappointed that Jordana wouldn't beat her friend.  Of course, I hadn't seen her since before the race and was beginning to wonder how she was doing.

At about the 5 mile mark for me (1 mile mark for the outbound runners), I see Jordana coming along the course.  She raises her hand for a high-five.  "Way to go sweetie" we call out to each other as we give each other high-fives.  That was the best part of the race (next to the pre-race kiss)!!  After the race, she told me that just after that exchange she turned to the woman running next to her and said "that's my husband."

Meanwhile, I was picking up the pace for the final mile, passing additional runners.  The final quarter mile, the course leaves the road, crosses a number of train tracks and proceeds along a gravel road to the chute and then the finish.  As I crossed the tracks I see a runner in front of me.  I'm trying to read his age on his calf (remember, in tri's it's all about the age group).  I'm trying to read it on his moving leg.  16? no, he's too old.  76?  no, he's too young.  I squint.  46.  My age group.  I kick it into high gear and pass him in the chute.  I ended up finishing 2 seconds in front of him.

Run time: 42:53 -- over 2 minutes faster than last year.  32 out of 403 overall, and fastest run time for my age group.  My average run pace was 6:55, faster for a tri.  So I was very pleased.

Post-Race
My total race time was 2:31:20 -- a six minute PR over last year's Rocketts Landing.  So I was feeling great.  I finished 97 out of 403 overall (top 24%) (although I was in the top 18% last year).

Oh yeah, remember that 46 year old I passed in the chute?  Good thing.  I finished 3rd in my age group and received an age group award (plaque and water bottle)!  Yay!!

Meanwhile, Jordana had  a kick-ass 3:05:58 time, finishing 320 overall, 10th in her age group, and 3rd fastest first-time female triathlete!  Oh yeah, she passed her friend on the run and accomplished all three of her goals.  She even quipped when it was over -- that wasn't as hard as I thought it would be.  I am one proud husband!!

We stuck around for the awards ceremony so I could get my age group award, then packed up our gear and headed home.  Showered and changed at my relatives.  Had a nice meal at Panera, then spent the drive back to DC re-living and analyzing the race.  Jordana even started talking about how to improve on her NEXT tri!

I can't wait....

Eagleman 70.3 Half Ironman Recap

Oh boy sports fans, what a race.  Last Sunday June 12 was the Eagleman 70.3 half ironman triathlon -- the longest distance I've ever raced.  1.2 mile swim, 56 mile bike, 13.1 mile run.  Last summer, I did two Olympic distance tri's (1.5km swim, 40km bike,, 10km run) and got hooked on triathlons, so it seemed natural to graduate to the half ironman distance.  Eagleman, held in lovely Cambridge on the Maryland eastern shore, seemed to be a great first half ironman (flat course).  It was great; I finished in 5:25:01.

Anyhow, leading up to the race, I was feeling somewhat anxious.  Although I've swum as much as 2 miles at a time in a pool, a pool is much different from open water.  I'd never gone more than 1 mile in open water.  Better yet, I've only had 3 open water swim races period.  And I've never biked more than 40 or so miles, so 56 miles was getting into new territory.  I kept thinking, or better yet hoping, that marathon training was "enough" as far as leg power to bike that far.  I kept thinking, if I can just start the run with a bit of energy in the tank, my marathon training should carry the day.  That strategy worked last year at Rocketts Landing and Naylors Beach -- but those were Olympic distance races.  And I was worried whether I would have enough energy left when the run started.  I was worried about fueling/hydration.  I was worried about temperatures -- Eagleman started at 6:45am but I was in the 11th of 14 swim starting waves which did not start until 8:06am -- and projecting my estimated swim and bike times meant I would not start running until close to noon!

With all that anxiety, I packed up the car and drove out to Cambridge on Saturday for packet pickup and the mandatory pre-race bike check-in (unlike the two smaller tri's I did last year, you have to rack your bike in transition the day before).  Easy drive and easy packet pickup.  Got my bib (#1925) and timing chip.  Went through the little expo and made two on-the-spot decisions that were the two best decisions I've ever made in racing.  First, I knew the course was supposed to be shadeless and sunny, so I bought a nice pair of racing sunglasses.  Second, I knew my experience with trying to eat GU gels on the bike was not the best, so I figured I would violate cardinal rule #1 (don't eat anything new on race day) and bought a bunch of Clif Shot Bloks -- little gelatinous squares, 6 to a package, mountain berry flavor -- for my on-bike fueling needs.  Then I went to Great Marsh Park in Cambridge to rack my bike in transition.  It was very hot and humid, and I was dripping with sweat just racking my bike.  This did not bode well for race day, I thought.
My bike racked, I hopped back in the car for the drive to Bethany Beach (I was staying at my in-laws condo).  Had a pre-race dinner of pasta and a beer.  Laid out my race day gear.  Got into bed around 9, and set my alarm for 4 am.

The next morning had an uneventful drive back to Cambridge -- amazing how much faster the drive went at 4:30am.  Arrived at the local middle school around 5:45am, parked, grabbed my gear, and got onto the shuttle to the transition/start.  I quickly became popular as I had thought to bring my bike pump with me.  Quite a number of athletes became my good friend to borrow my pump --- that's what I love about tri's, everyone is so friendly.  Anyhow, set up my transition area, got my body marking (for tri's, they write your number on your arms and your age on the back of your calf in permanent marker), and made my first visit to the port-a-johns (did not want any race day pitstops).  Met up with some of my swim friends from Ancient Mariners and chatted with them:  Ed was doing the aqua-vela, Amy and Debby were doing the swim legs of relay teams.

Around 6:40am, we all had to clear out of transition as the race was about to start.  Ran into one of my MCRRC/Boston Bound  friends, Owen, and we hung out at the swim start area chatting and comparing race strategies. He was in the 7th swim wave (7:34 start) so headed off around 7:25.  I still had another half hour of waiting.  Took advantage of the time to visit the port-a-johns again.  Ate a GU Gel and finished off a quart of Gatorade (started that bottle during the drive -- tasty when washing down a PBJ and banana).  Ran into more running friends, Al and Emily, both experienced triathletes (having done several full ironmen) and got some more last minute race advice -- particularly fueling and hydration advice.  They were not competing, just there to cheer on the many MCRRC members competing.  Finally at 7:58 they called the Men 45-49 group (neon orange swim caps) to the swim start and we waded into the water to wait for our 8:06 start.  Nice thing about an in-water start is you can make that one last final pee without having to wait in a port-a-john line!

The Swim

Finally 8:06 arrived and the horn went off for our wave.  I had tried to position myself near the back of the 283 other competitors in my age group but alas it was still a cuisinart start.  At least I was getting used to it.  I was never kicked in the head or face but did have to "fight" may way through to find a bit of open water to swim a good stroke.  It took about 2 or 3 minutes until things started to thin out enough that I was able to get a good swim form going.  The one thing that did NOT happen, though, was that I was never flustered like last year.  I knew what to expect -- I knew there would be congestion -- I knew I would swim into other swimmers and get swum into myself -- and I dealt with it.  As NBC says "Knowing is half the battle."  I kept up a good stroke, broken up with the occasional breaststroke when I ran into another swimmer.

The other thing I noticed is that my sighting has improved tremendously.  The course was basically three sides of a rectangle in the Choptank River.  Keep the yellow buoys to your right and turn around the orange buoys.  I never had any issue with sighting and swam pretty straight from buoy to buoy.

Around the first turn, I caught up and began to pass swimmers from the wave before me.  Of course, that was also about the time when I was caught up to and passed by swimmers from the wave after me! So there you have it.  Anyhow, I kept up a strong but conservative stroke for the first two sides of the rectangle.  I didn't want to go out too fast and end up breast stroking the last half of the swim, or exit the water exhausted.

Somewhere between the two turns I accidentally gave someone a mighty kick to the head or face.  I was swimming along when my right foot whacked into someone (or something).  Mind you, it wasn't my fault -- you overtake a swimmer at your own risk.  My foot hurt for about a minute or so and, I'm sorry to say, all I could think was "I hope this doesn't affect my run."  Such is the swim.

As we rounded the second and final turn buoy, I started passing more swimmers -- both my own wave and those from the waves in front of me.  Honestly, not that many swimmer passed me from the wave after me.  I was probably in the middle of my own wave.  I started to pick up the pace with the swim end in sight.  There are no splits in the water, but I like to think that I swam negative splits.  Reached the beach and headed up to the swim exit.

Pre-race, I predicted a 45 minute swim.  My official time: 46 minutes even.  My swim rank was 1038 out of 2515 overall, and 98 out of 284 for my age group.

Transition 1

Ran up the beach and into transition.  Quickly found my bike -- luckily I was near the end of a row.  Also, because I was in one of hte last swim waves (11th of 14), most of the triathletes had already left transition so it wasn't difficult finding my bike. Plopped down, cleaned off my feet (Helpful Hint:  always bring a container of plain water to rinse your feet before putting on your cycling shoes), got my socks (I bought some nice Ironman logo tri socks at the expo) and shoes one, put on the sun shades, strapped on my helmet and race belt, drank about half a bottle of Gatorade, and off I ran with my bike to the exit.

T1 time: 2:59

The Bike

The bike course was really nice.  Of course, there was not a linear foot in the shade (thank you for the sunglasses!), but it was pancake flat.  And most if wound through farms (with corn and wheat) and the Blackwater National Wildlife Refuge -- a large empty expanse of marsh and water.  It was quite beautiful. True to the race name, I did see a couple of eagles circling above -- hopefully not looking for stricken riders!  It was hot, but for anyone who's ever been in a saltwater marsh in the summer, you get a wonderfully delicious earthy smell of mud and water and salt.  It can be intoxicatingly delightful!

Back to the race.  This was my best bike performance so far, averaging 19.11 mph -- whether in a race or training.  First, I was now very comfortable with my aerobars and spent most of the race in aero position.  Not only does it help being in an aerodynamic position when riding in the wind, but it really does allow for faster pedaling cadence with less effort when in that position.

Second, and I think the key to my successful performance, was taking Al's fueling and hydration advice to heart.  The Clif Bloks come 6 to a pack and I had 3 packs -- 18 chomps.  I estimated I would be on the bike 3 hours, so I made a plan to eat one chomp every 10 minutes on the dot and wash it down with copious Gatorade from one of my two water bottles (which I planned to refill at one of the several aid stations along the course).  I really think this was critical.  I stuck to this fueling/hydration schedule the entire race.  I was even able to refill my water bottle (without stopping much to my surprise) with Gatorade replacement.  So I ended up eating 3 Clif Blok packs and drinking three 20 oz bottles of Gatorade.  Note to self: invest in a behind the seat two bottle carriage.

Unlike my last two tri's where I was passed A LOT more than I passed, this was not the case at Eagleman.  Certainly, I was passed by a lot of cyclists -- no doubt.  But, I passed my fair share of cyclers as well.  I can't be too certain, but I think I probably passed as many people as passed me.  So not too shabby.  And a lot of the bikes I passed were much nicer than my old Cannondale, but I kept thinking to myself "it's not the bike but the engine that powers it."

Unlike my last two tri's, this course was heavily monitored by course marshals on motorcycles looking for cycling violations -- drafting being the prime no-no.  I saw at least half a dozen cyclists get a red car, which meant they had to stop at the next penalty tent and wait for 4 minutes before resuming.  I made sure to slow down every time I was passed and kept trying to figure what long 7 meters was (minimum distance behind bikes to avoid drafting charge) -- I did not want that happening to me!

Riding 56 miles was quite a physical challenge.  I never felt really tired but my skinny butt got very sore.  I had to stand up in the pedals about every 5 mintues or so to relieve the ache.  Youch!

I also found that, similar to ultramarathons, riding 56 miles can be a mental as well as physical challenge.  I mentioned how pretty the course was?  Well for the first half hour or so I didn't even notice, I was so focussed on looking straight ahead.  Also, I remember when I passed the 20 mile mark thinking "crap, I've only gone 20 miles? That's barely 1/3 of the race!  I've got 36 more miles!"  Also, the beginning and end of the bike course shared some of the same roads as the run course and because I started as much as hour after the earlier swim waves, I could see many triathletes already on the run when I was still on the bike.  So it was a mental challenge.  I think my fueling plan helped because I really broke the bike segment into 10 minute blocks.  Also, sighting other cyclists and planning how to pass him or her helped.

Eventually, I passed the 50 mile armk and knew the end was near.  I figured it would take me about 15 more minutes -- but that was the LONGEST 15 minutes of cycling my achy butt every felt!!  I was surprisly not feeling tired although getting somewhat nervous as to how my legs would actually feel after dismounting.  I was also wondering whether I would bonk on the run, notwithstanding my feeling strong at the moment.
I reached the bike dismount line, dismounted and headed back into transition.

Pre-race, I prediced at least 3 hours on the bike.  My official time was 2:55:47, for an average speed of 19.11 mph which is faster than I've ever biked before, so I was quite pleased.  Then again, I was right in the middle of the pack:  my bike time ranked 1051 out of 2515 overall and 104 out of 284 for my age group.

Transition 2

Very surprisingly, my legs did not feel like bricks when I dismounted and I ran my bike back to my rack spot, racked my bike, switched shoes, took off my helmet and cycling gloves, took a long swig of Gatorade, re-applied sunscreen, and headed out.  Downed a GU Gel while running out of transition and washed it down with a cup of Gatorade.

T2 time: 3:00

The Run

Finally, I was in my element -- the run.  Of course, it was hot and nearing noon.  Many athletes were already done.  The pros had finished about 2 hours earlier.  I had 13.1 miles to go before I was done.  I decided to start conservatively and see how I felt at the turn around (the course was out and back).  If I felt good, I could kick it up a notch.

I saw Al and Emily around the 1 mile mark and got a welcome boost of energy from their cheers.  "Give us a sub-1:30" they yelled.  "We'll see" I thought.  I looked at my watch as surprised myself with a 7:07 first mile.  Way too fast for this heat, I thought.  I don't want to end up walking like SO MANY of the runners around me.  I ended up running the first 6.55 miles at a 7:26 average pace.

I ran this half pretty smart.  Like the bike, there was not a linear foot in the shade.  Luckily, for the parts of the course in Cambridge, many residents had set up hoses as misting stations -- very pleasant to run through.  At every water stop, I drank a cup of Gatorade (these were full cups, not the half or quarter full cups I often get at road races).  I also took a cup of water, took a sip, and poured the rest on my head.  What a relief!

I remember the course passed by a golf course.  We runners -- sweating, running, shuffling, walking -- watched as the "gentlemen" casually swung their clubs then plopped down into their little golf carts and motored along.  "That's just a game! This is a sport!" someone yelled.  Or maybe I just thought someone yelled it.  I don't remember.

As I ran, I noticed that I was passing people left and right.  Around the turn around I also realized that no one had yet to pass me.  That became my goal -- I did not care about time.  I was determined to NOT BE PASSED for the entire run.  I downed another GU gel at the turn around and began to pick up the pace.  Not by much, but I did run the second 6.55 miles at a 7:23 average pace, so I actually ran the mythical negative split.

It was clear that my regular noontime running was paying off -- I was used to the heat and the humidity.  I was not fading.  I did not feel like I did in the second half of Charlottesville or Potomac River Run.  Was it the bike fueling?  Whatever, it felt good.  Mind you, I do not think I could have run at my normal half-marathon pace.  Heck, I don't think I could have run at my normal marathon pace.  But given the circumstances, having already propelled myself 57.2 miles over almost 4 hours of continuous motion, I was doing OK.  And I kept passing people.  To the very end, I was passing people -- even triathletes who had started as much as 1 hour before me!  And I met my goal -- no one passed me during the entire run.

Pre-race, I predicted about 1:45 for the run.  My official time was 1:37:15 for a 7:25 average pace.  Not too shabby.  My run time ranked 463 out of 2515 overall and 45 out of 284 for my age group.

Final Thoughts

My total race time for my first half ironman was 5:25:01. I finished in 463rd place out of 2515 overall, 45th out of 284 in the my age group (funny, same standing as my run).

I got my medal, downed 2 bottles of water, and draped a cold wet towel over my head.  I was half an ironman.  I also found a port-a-john -- for all the fluid I drank, I never had to pee once.  Maybe it was the light coming through the green sides of the port-a-john, but I swear my pee looked blue!

Ate some post-race food, packed up my stuff and took the shuttle back to my car, thend drove it back to get my bike, then back on the road home.  Long day.

So all in all, this was a great first half ironman.  I was a bit nervous about doing that distance, but am very pleased with my time.  The aerobars definitely have improved my cycling performance, and I think I'm slowly figuring out which gears to use to pedal most efficiently.  AND, at least on the bike, I found the right fueling/hydration plan.  Whether I can translate that plan to the marathon is another question.  I have all summer with XMP to try out better fueling plans to keep from bonking (like I always seem to do) in the last 2 to 3 miles of the marathon.

Gratuitous unisexist comment:  Triathlons are a great spectator sport because triathletes are really easy on the eyes.  Lots of very in-shape athletes wearing very tight and often minimal tri-clothes.  Winner!  See for yourself some time.

What's on deck?  Rocketts Landing Olympic distance triathlon on July 24.  Using my new-found strategies, I would like to PR at the olympic distance.  I am VERY excited about this race -- Jordana is trying her first tri and I am so looking forward to sharing the race experience with her.

So stay tuned, sports fans, there's plenty more action to come....

Training Update

Howdy sports fans, with the spring marathon season behind me, it's time for the summer triathlon season (followed closely by the fall marathon season).  Next up -- Eagleman 70.3 (half ironman) on June 12 and Rocketts Landing olympic distance triathlon on July 24.

Last weekend, we went to Bethany Beach, so I was able to finally get some serious bike training in.  On Saturday, Jordana and I did a wonderful 14 miler.  The half-way point was near some new-build houses along the Indian River, and I got to experience something I've never experienced before in my life (at least, I don't think I have).  We both had to relieve ourselves - Jordana found a port-a-john at one construction site and I ran back to lots to another port-a-john.  When I entered, it smelled....clean.  Yep - a freshly-filled, totally unused port-a-john.  They are actually quite pleasant when you are the first one to use it.

On Sunday, I took my bike out for a 40 mile ride (from Bethany to the Maryland state line then back up to Dewey then back to Bethany).  I had installed a set of aero-bars on my bike and was eager to test them.  I tried using them when on the rollers (did I mention, I bought rollers to do indoor bike training?) but lost control and went over into the doorway (most newbies set up their rollers in a doorway to help maintain balance).  My elbow was sore for a week.  Anyhow, on the road, I felt quite comfortable using the aerobars.  I'm hoping that they will help my bike performance when I race.  Anyhow, I maintained a pretty good clip (about 19 mph) on the bike, so I'm feeling more confident.  Afterwards, I did a 4 mile run and managed to maintain a sub-7 pace.  So I'm feeling pretty optimistic about Eagleman.

More on the rollers (I can't remember if I mentioned them in my last post and am too lazy to check).  I got them about 2 months ago because I sometimes feel uncomfortable riding along River Road -- even in the early morning, there are a lot of cars going really fast and no dedicated bike lanes.  Rollers, unlike a trainer, are sort of like a treadmill for your bike.  One roller up front and two rollers in back, with a belt connecting them.  You balance your bike on the rollers and can mimic riding on the road.  Some compare it to riding on the ice.  It's a bit tricky maintaining balance at first, so I keep them in a doorway so I can support myself if I start to tip over (remember, you're clipped in to the pedals).  My rollers are flared at the edges to help keep the bike from rolling off the rollers.  Although two weekends ago I tried using the aerobars and somehow lost control and the front tire hopped off the roller.  I crashed into the side of the door way.  Ouch.  But other than that, I like them.  Although it can be a bit rough on the butt -- in addition to being unable to use the aerobars without losing control, I do not seem able (yet) to get into a standing position without losing control (bikers will sometimes stand in the pedals to relieve an aching butt -- or at least this biker does).  So I can only take about 30 - 45 minutes at a time on the bike.

On the swimming front, I have not consistently gotten out of a once a week swim pattern -- basically, my weekly masters swim (we swim about 3200 meters).  I really need to get some more long swims in before June 12.  I did a 2 miler two weekends ago, but I need some more.  I also bought a tri-shirt and I need to take a swim or two in that shirt to get used to it.  Maybe this weekend.

Now to running -- my favorite sport.  I had a great May: PR at Potomac River Marathon.  I ran 22 days (71% of the time) for a total of 187.6 miles.  My year to date mileage is 1004.92!  Yep - I cracked over 1,000 miles running and there are still 7 months to go in 2011 -- I am definitely on track to set a mileage record this year.  In five months, I have run more than I did in all of 2003 or 2005.  If I run 43 more miles, I will have run more than I did in all of 2004 or 2010.  I've run 112 days this year (74%) and my average run length is 9.0 miles.  So I am definitely back in the running saddle.

The week after Eagleman, I start XMP (Montgomery County Road Runners experienced marathon program) to train for Marine Corps Marathon in October and the Rehoboth Marathon (I think) in December.  I am very much looking forward to doing XMP.  This is the last program that Jordana has done that I have not (I did Boston Bound last spring).  I like having the shared mutual experiences.  Meanwhile, she is a coach with MCRRC's First Time Marathon (FTM) program AND she is the girls cross country coach at Rockville High School.  I am very excited and proud of her coaching and can't wait to see how her girls do this season.

Anyhow, time to run...

Postscript on Potomac River Marathon

On Tuesday, I got my $25 gift certificate for winning my age group. Turn pro or keep my day job? Decisions. Decisions.

Potomac River Run Marathon Recap

Holy cow, sports fans! 3:00:30 three weeks after my toughest marathon.  And a PR by almost a minute.  Not bad for a 44 1/2 year old guy.


Sorry for the delay, but better late than never.  Going in to the Potomac River Marathon, I wasn't sure if racing two marathons only 3 weeks apart was that smart.  Would I be fully recovered from a very difficult Charlottesville?  I had done 20 miles on my bike the week before (first time on the bike since last September) and my calfs had been a little sore during the week but were feeling fine race day.

Anyhow, race day came with perfect weather -- mid 50's, slightly overcast.  Wore race readies and a singlet (no gloves or hat).  My body must have known I did not want to repeat a mid-race pit stop: (pardon the TMI) but I went to the bathroom more times the day before and the morning of than I have EVER gone before.  To quote Chris Elliott from Cabin Boy: these pipes are clean!

Moving on, the Potomac River Marathon is a pretty course albeit boring. Canal on one side, Potomac River on the other.  Out and back twice along the C&O Canal towpath from Carderock south to just past Chain Bridge.  A list of things I did not expect of the towpath:  (1) it is harder than I thought -- lots of little rocks, lots of ruts (dried mud), lots of ruts (wet mud and water), (2) though there was little elevation change (only 30 total feet each direction), they occurred at each canal lock where the tow path would drop about 5 or so feet over only about 10 or so feet -- I'm used to the towpath much further upstream where the towpath does not experience such little drops at the locks.  These little "hills" weren't so bad except there was loose gravel making the traction a bit awkward.

We started precisely 1 hour into the race -- they have a 6:15 am early bird start, the competitive race starts at 7:15.  There is also a half marathon (with both a 6:15 and 7:15 start).  The result is a lot of people on the canal at different points in their race and I never really knew who my competition was.  Anyhow, off to the start...

Miles 1 - 6.55
I decided to run as flat as I could and I kept a pretty even pace to the first turn around:
6:48, 6:44, 6:46, 6:47, 6:48, 6:46
Not much to write about -- as I said, canal to my left, river to my right, dirt/gravel path in front.  The Potomac was still high from the recent rain, so that was pretty neat.  There were times when the towpath was on the edge of a little cliff over the raging water (in normal river levels, it would have been shore) so that was cool.

As I said, I had no idea where I was in the race place-wise.  Did not know who was running just the Half.  As I neared the turn around I started passing the some of the 6:15 starters.  At around 4 or 5 miles, I passed my friend Jason (who was coming the other way having already made the first turn around).  A 6:15 starter, this was his first marathon.  We air-high-fived as we passed.

Anyhow, arrived at the orange cone with the volunteers saying "turn around" and began the second leg.

Miles 6.55 - 13.1
Now I get to do it in reverse and "uphill" -- canal on my right, river on my left/ same dirt/gravel path in front.  As with the double loop in Charlottesville, the dual mile markers mocked me -- why could this not be mile 20 instead of mile 7?

From a perceived exertion perspective, I thought I was still running pretty flat: 6:46, 6:49, 6:58, 7:25, 6:39, 6:48, 6:47.

7:25?? WTF?? Between miles 9 and 10, I look at my Garmin.  Wait, I can't be running that slowly now.  I'm not even halfway.  I don't feel like I'm slowing down.  I speed up my pace.  But my watch shows me getting slower.  Now I'm running 8's, wait 10's, wait 12's.  Crap - my watch lost signal.  Now I have no clue how fast or slow I'm going.  I quickly switch the watch to manual lap (for some reason I had decided to start the race with my watch on auto-lap).  Anyhow, my Garmin did regain signal but credited me withh a 7:25.  As you can see, the next mile was a 6:39 -- way too fast, but I thought I was running way to slow.  I cursed the wasted energy I expended unneccessarily.

Anyhow, about halfway back (or maybe a bit more), I passed Jason again (this time paced by his wife Rahel who ran her first marathon last year at Marine Corps.  She was running the last half with him.  By the way, she was in Jordana's pace group).

I neared the second turn around at the halfway point, identified who I thought was leading from the 7:15 start, and determined I was in...wait for it...second place.  Wow.  That was an ego boost (as if passing more and more 6:15 starters wasn't ego boost enough).

I hit the halfway point at about 1:29, giving me about a minute to spare if I wanted to break 3 hours.

Miles 13.1 - 19.65
As I began the second out and back, I started to feel my legs getting tired.  I started thinking maybe 3 weeks wasn't enough recovery time.  Nevertheless, I still kept a pretty flat pace, although you can see a slight downward drift: 6:43, 6:48, 6:52, 6:55, 6:57, 6:58.

About half a mile before the last turn around, I was passed by two runners who I assumed were in the 7:15 start with me.  I had already seen the first place runner, so now I was in fourth.  I imagined a rope connecting myself with those runners and kept up with them as we rounded the final turn.

I knew I would need to hit that turn before 2:15 to break 3 hours.  I think my watch read 2:14:30 or so, so my cushion was down to 30 seconds.  I began to doubt whether sub-3 was doable given my depleting energy levels.

Miles 19.65 to the Finish
The invisible cord connecting me to the other runners got longer and longer.  I felt spent.  I struggled to keep pace: 6:46, 6:57, 6:59, 7:07, 6:51, 6:59, 7:03, and 6:25 (final quarter mile).

With about 4 miles to go, I passed Jason and Rahel:  "Only 4 miles to go and you've run your first marathon" I shouted.  "You're a blur, brother!" came the response.


I ate my last GU (literally my last GU, one had dropped off my race belt somewhere) passed a water station and felt much better.  I also noticed that I was gaining ground quickly on the runner who I thought was in 3rd place.  I looked at my watch and my tired brain calculated I was running a 3:01 or 3:02 marathon. I felt a second wind coming and decided I had to go for broke.

At the 23 mile mark, with little over 5K to go, I found another gear I did not think my legs had in them.  I passed the third place runner and took his place in 3rd.  From a perceived exertion, I thought I was flying.  I dug down deep and just ran as hard as I could.  Sub 3 was going to be close, running a PR would be close.
I passed mile 25 -- 1 and 1/4 mile to go.  I kept pumping my arms and legs.  My left calf started to twinge.  "Not now" I yelled, and the twinge went away.  Another 1/4 mile.  My right calf started to twinge.  "NO!" I yelled.  Another 1/4 mile.  My left calf started cramping.  I kept running through the burning pain and the cramp stopped.  I passed the mile 26 mark -- I could see the finish.  Both calves were cramping but I was not going to stop.  The pain dissipated as my weary eyes saw Jordana at the finish along with my middle kid.  What a pleasant and unexpected surprise.  I sprinted through the finish looked up at the clock, looked down at my watch.  "Did you break 3?" I heard Jordana call as she ran to me.  I shook my head, no.  "3:00:30" I said "so close.  But I PRed"

As it turned out, I finished 4th.  There was another runner ahead of the runner I thought was in first.  Numbers 1 and 2 both went sub-3.  The other guy that passed me (but I never passed) finished in an even more tantalizing 3:00:05.  The guy I re-passed finished around 3:01 something.  But I did win the masters (over 40).

My friend Jason finished with a 4:13 -- excellent time for a first-timer.  Jordana and I created another running couple in our circle of friends!!

Final Thoughts
To be totally honest, I am not at all disappointed with my time.  I knew sub-3 would be a stretch that soon after the hills of Charlottesville.  So I was totally floored that I broke my old PR by almost a minute.  I finished higher overall than I ever placed before (4th out of 203, 4th out of 120 males, 1st place masters).  And I'm on the cusp of sub-3.  I ran a 3:05 on a tough course and three weeks later ran a 3:00:30.  And this coming off a major injury.  So I am totally pleased and very happy.

Next up...Eagleman 70.3 (half ironman) on June 12 (what the hell was I thinking??)

Next marathon? Marine Corps in October and maybe Rehoboth again in December.  With Jordana coaching the first time marathon program, I'll be training with the XMP (experienced marathon program -- Jordana has done that one the past 4 years, so this will be another shared experience for us - yay!!).  If Boston Bound got me this close to sub-3, I'm thinking XMP will carry me over the edge.

So there you have it, race fans. Until next post...

Charlottesville Marathon recap

Holy Hills Batman! That was one tough race!

Okay sports fans, as you may recall, back in December I said that the Rehoboth Beach Marathon was my easiest marathon yet. Charlottesville was my toughest marathon. Ever. I knew it was going to be hilly, but not THAT hilly. What part of 3400 feet of elevation change did I not understand? What part of the elevation profile (which did not show more than a 2 mile stretch that was flat) did I not get?

But I digress...What is also true is that the course was indeed one of the most beautiful and scenic courses I've done. And it doesn't hurt that I got to go back to Charlottesville, home of my beloved Cavaliers (double-hoo here).

My race experience started the day before when I left DC around 2 to head down to C'ville. Who would have thought that Friday afternoon rush hour started that early? Especially with the threat of a government shutdown looming? I-66 was a parking lot until close to Gainesville. But otherwise it was a pleasant trip down memory lane. Except what happened to the Atlas Iron Works, the Town and Country Restaurant, Steve's? At least Clark Brothers Guns & Ammo is still there.

Packet pickup was pretty smooth, got my number and race premium (nice short sleeve coolmax). Wonderful dinner with two fraternity brothers, Dan and Charlie, then back to Dan's where I was staying for the night. Had pleasant conversation with Dan and his wife (both runners), then set my alarm for 5:10 and hit the sack.

Race day came without the anticipated rain (I don't like cold rain, it reminds me of my hour in the medical tent after the 2007 Boston Marathon getting treated for hypothermia after running in 40 degree weather with 20 mph headwinds and rain). It was in the upper 40s, overcast, no wind. Decided on shorts, short sleeve shirt, gloves and hat -- good call. Took care of the bodily necessities or at least I thought so....(ominous foreshadowing here) then got in position at the race start.

Miles 1 - 3
Okay -- for those who have seen previous race recaps, I often put my mile splits in the sub-headers. So major gripe #1 -- many of the mile markers seemed to be mismarked. And this was not just me not running the perfect tangent so my garmin measured 1.01 or 0.98, this was 1.14 miles or 0.89 miles between mile markers. So I'm not sure what my true splits are. Oh well.

Anyhow, the race started on a downhill for about a hundred feet, we turned left and UP the first hill, turned again and continued going up but at a very low grade. We headed down main street, and approached the UVa Corner at mile 1. I had forgotten that this was an uphill walk, but as we passed the Rotunda and turned up Rugby Road past the fraternities I was reminded at how difficult this would be. Of course, the Rotunda in the early dawn light was quite spectacular.

We turned down Lambeth Lane (and when I say down, it was a nice steep downhill run), crossed the new footbridge over Emmet Street (at least it was new to me) just past mile 2. Ran past the new John Paul Jones Arena (I know, it's been a while since I've been in C'ville) and then up Massie Ave. Did some unexpected cross-country as the course cut down a nice mulch/dirt path putting us out on Old Ivy Road near mile 3.

My garmin gives me the following splits: 6:47, 6:50, 6:53. Using the course mile markers, my splits were: 6:40, 6:33, and 7:02.

Miles 4 -10
The marathon and half-marathon start together and run the entire first half together. I was near the front and would often check the bibs of runners I was passing or who were passing me. Red bib -- competitor. Black bib- half marathoner, let them go. The course passed over (or was it under, I forget now) the 250 bypass and left "metropolitan" Charlottesville.

Old Ivy Road is also nicknamed 21 curves. Anyhow, we rounded a curve and I was struck with how incredible the view really was. The trees were gone and the road was in the middle of horse country. Broad fields of grass on either side. To the right, an antebellum mansion (with columns and portico) perched on a hill about ½ mile distant. In the distance, the blue gray Blue Ridge Mountains with their dark green trees rose in the light. Above, a slate gray sky. It was one of the most beautiful scenes I've ever run through. After about a mile, the road went back into forest, complete with gurgling stream alongside the road. The course stayed in this forested area until around mile 6, where it turned onto Garth Road and the broad vistas returned.
Now Old Ivy was mostly downhill with a couple of steep climbs thrown in for fun from miles 3 to 6, and the beauty of the scenery was marred by my thoughts of what goes down must eventually go back up. Turning onto Garth Road I was snapped back into reality by one of the larger and longer and steeper hills of the day. I think it was about this time when my thoughts of running sub-3 hours evaporated. Just past mile 7 we turned around a cone and headed back. As near as I could count, I was 8th or 9th overall for the marathon (didn't catch the colors on all the bibs).

And the scene reversed itself -- a very nice long downhill back to Old Ivy Road, then mostly uphill with a couple of steep downhills thrown in for fun. The scenery, again, was simply gorgeous. As we passed mile 10, we left the broad vistas and forests and re-entered C'ville.

Garmin splits: 6:39, 6:43, 7:28, 6:54, 6:49, 6:49, 7:01
"Mile" marker splits: 6:37, 6:44, 7:12, 7:11, 6:50, 6:50, 7:12

Miles 11 - 13
Not much to say here, back past the basketball arena, over the Lambeth footbridge, the really fast downhill was now a really steep uphill (for those who did Boston Bound with me, think the hill repeats we did except a little bit steeper and a little bit longer). We turned left up Rugby Road and right onto Grady Ave. Now comes the worst part of the course -- we passed by my old fraternity house near mile 12. National, in its infinite wisdom, shut down the chapter two or so years ago, and our wonderful Pi House was now a dilapidated, boarded up shell. A bit of a downer, but I kept running on. Passed mile 13 where the half-marathoners kept going straight to the finish and the rest of us turned left for the first of two loops around the downtown C'ville area.

Oh yeah, Gripe #2. Around mile 10, I started feeling a rather unfamiliar rumbling in my abdomen. To put it bluntly, I had to go #2. There were no portajohns on the course. I figured when we neared the finish (which was the same place as the start) or neared downtown there would be portajohns. Nope. Luckily the urge subsided for a while.

Garmin splits: 7:05, 7:04, 6:30
"Mile" marker splits: 7:12, 6:52, 6:30

Miles 14 - 19 (first loop)
When I mentally prepared myself for the race, I thought most of the hills would be in the first half, thinking the downtown area (from my memory) was pretty flat. Of course, as a student I was rarely downtown or I would have known it was anything but flat. Lots of hills -- steep ones. Sometimes I got the benefit of the down, and sometimes I was not so lucky.

Meanwhile, the urge resurfaced with a vengeance. And still no freaking portajohns. Around mile 15 I was getting ready to knock on a door and ask a resident if I could use their bathroom. Mercifully, as the course entered the Rivanna Riverwalk park, there were portajohns at the trailhead. At Rehoboth, I had to pee for the first time during a marathon. At Charlottesville, I had to poop for the first time during a marathon. And it was the quickest poop I ever took.

Feeling somewhat lighter, I hastened my step hoping to reclaim lost ground. My overall pace before the bathroom break was 6:55 (slower than the 6:52 overall pace I needed for a sub-3) and my pace post-break was only 6:57, so I didn't lose that much ground. Plus, the runner I was attempting to overtake before the break, I eventually passed (I also passed several other runners who had passed me during my stopover).
Anyhow, the only truly flat part of the course was the about 2 3/4 mile stretch along the Rivanna River. And it was a beautiful stretch of course. The Rivanna as it flows passed C'ville is a lovely river -- broad enough to have body, fast enough to have a great sound, but not so fast to be a roar. Around mile 17, someone had chalked "naked cheerleaders straight ahead." I quickened my pace, only to be disappointed. Just an Elvis impersonator (I guy can always hope, right?) I asked "where are the cheerleaders?" "Out selling cookies" came the reply.

The river trail ended, we did another bit of cross-country over a soccer field then up a very steep hill and back onto the road. To be met with even more hills. And more turns that I have ever seen in any race of any size. We meandered up and down hills, left and right all between miles 18 and 19.5. At around mile 19.5 we turned left for the second loop.

One of the disheartening parts of the first loop was running past the second loop mile markers (why can't it be mile 22 now...) Also, the mile markers were really off.

Garmin splits: 7:13, 6:41, 7:49 (includes pit stop), 6:49 (much lighter), 8:01 (cruel hills), 6:54
"Mile" marker splits: 6:23, 7:02, 8:56, 6:05, 7:42, 6:57

Miles 20 - 25 (second loop)
Lather. Rinse. Repeat. All the ups and downs, lefts and rights, except no pit stop this time. The ups were more cruel the second time around, and I was not able to take as much advantage of the downs. Nevertheless, I did pass several of the runners who had passed me during my bathroom break, and even overtook three runners (two male, one female) who I knew were ahead of me before I stopped.

Funny, during the last part of a marathon, your brain often thinks you are running fast. Then you look at your garmin. No, you're not.

The best part of a two loop course: I joined in with the bulk of the runners who were only then doing their first loop. Now, I had a feeling of relief passing the lower mile markers and only caring about the higher ones. It was also very ego boosting to be passing them left and right.

Shortly after mile 25, I got to go straight (instead of left for another loop) for the final mile to the finish.

Garmin splits: 7:30, 6:58, 7:13, 7:22, 8:20, 7:24
"Mile" marker splits: 6:54, 6:48, 8:33, 6:30, 8:04, 7:15

Mile 26 to the finish
"Finish strong sweetheart" Sweetheart? Is that guy talking to me? Oh, it was the female runner right behind me. She passed me just as we hit the 26 mile mark. Now I'm no chauvinist pig, but I just did not want to finish right behind a female runner. More importantly, I did not want to be passed in the final 1/4 mile of a marathon. We were neck and neck down the final uphill grade. We turned left and (similar to Marine Corps) began the steeper uphill climb to the finish. "I don't think I've got anything left for that hill" she gasped and started to drop back. "Yes you do" I said "we'll take this hill together." Up the hill we went. I finished with a 3:05:15 clock time, she finished with a 3:05:17 clock time (as it turns out, her chip time was faster, so she beat me after all).

Garmin split: 7:29 (7:17 for the final 1/4)
"Mile" marker split: 7:06 (8:10).

Final Thoughts
Overall time: 3:05:12. 13th place gun time, 14th place chip time (out of 411 finishers). 2nd place in my age
group 40-49 year olds (out of 50). 11th place male (out of 263).

My fourth fastest marathon and fastest hilly marathon (much much hillier than Boston).

So all in all, I was quite pleased. I didn't run sub 3, but to be honest, I didn't really think this was the course to run sub-3. Not that I didn't try. I gave that course my all. My Achilles tendons were quite mad at me the entire drive home for subjecting them to that elevation change. But today they felt much better.

Much thanks to the Boston Bound Training Program and coaches Steve and Renee (and of course the late coach Mike) and everyone I ran with on Saturdays and at track. I trained so much smarter this time around. I know I would not have run as well as I did without putting in 50 and 60 miles weeks.

Next up -- a 3 week rest and then the Potomac River Run Marathon on May 1. That is a flat course (out and back on the C&O Canal towpath). If I can get my 44 year old legs rested enough between now and then, maybe I can squeak a 2:59???

Training Update

Three days out from the Charlottesville Marathon - my (hopeful) return to marathon racing (as you will recall, I did not "race" Rehoboth). Feeling pretty good. I had my last track workout last night -- 2 mile warm up, 3 miles at marathon pace (although I really ran it at lactate threshhold pace, but don't tell anyone), then 3 miles of cool down (running circles around a track can be very addictive!!)


Anyhow, I've been training with the Boston Bound Marathon Program (which could be also called the spring marathon training program) so we'll see if organized training, and training smarter than I have in the past, pays off. Of course, I could have picked an easier marathon to run. According to their website, the Charlottesville Marathon has 3400 feet of elevation change -- I think mostly in the first half. At least, I've gotten a fair bit of hill training -- Leland Hills, Beach Drive, Mormon Temple Hill, and of course the good ole Rockville Millenium Trail. And several weeks ago, our track workout consisted of 16 x 200m hill repeats at VO2max.

Meanwhile, I am feeling pretty confident about Saturday. Several weekends ago I raced the MCRRC Piece of Cake 10K (definitely not a piece of cake course -- very hilly). Anyhow, I ran a 17 second PR -- 38:42 (or a 6:14 pace). I was hoping to run a 6:10 pace (predicts a sub-3 hour marathon), but a 6:14 pace is close enough for government work, no? I was 12th overall and 3rd in my age group. So I was pretty pleased. And the PR I beat was from 4 years ago -- not too shabby for a 44 year old guy!

Meanwhile, I continue on track for running WAY more miles this year than I've ever done. My March stats: I ran 245.14 miles over 25 days (running 80.6% of the month). My year to date mileage is 647.64 miles. My average run length is 9.1 miles. And I've run 73 days (or 79% of the year).

On the multi-sport front, I don't have as much to report. I only swam 5 times for a total of 13,800 meters. And the bike? Haven't ridden it since Naylor's Beach last September. And if Jordana wasn't using it, my indoor trainer would probably have cobwebs by now. Oh well, Eagleman 70.3 is not until June 12. I figure after the Potomac River Marathon on May 1, I'll start bike training. In any event, if I can run a marathon, I should be able to bike 56 miles. Right?

So there you have it sports fans.

Oh yeah -- if you haven't done so already, please consider joining me in raising funds for cancer research by visiting my donation page at the American Cancer Society: http://main.acsevents.org/goto/gregoryashe

DetermiNation

This year I am dedicating my racing to the American Cancer Society. I do this in the memory of those I have known who have lost their battle to cancer -- my grandfather Fred Ashe, my cousin Harvey Laub, our running coach Mike Broderick, my uncle's siblings Ben Gautreaux and Doris Baggett -- I do this in celebration of those I have known who have won their fight against cancer -- my Uncle Max, my friends' son Avi, my former paralegal Brian. I do this for those I don't even know who are battling cancer this very minute.


My race schedule this year includes: the Charlottesville Marathon on April 9, the Potomac River Run Marathon on May 1, the Eagleman 70.3 Triathlon on June 12, Rocketts Landing Olympic Distance triathlon on July 24, and Marine Corps Marathon on October 30. Who knows, there will likely be even more races added to my calendar.

I ask you for your support in helping me meet my own personal of raising funds, but more important in supporting the American Cancer Society in meeting its goals of finding a cure. You can visit my fundraising site at http://main.acsevents.org/goto/gregoryashe to make your contribution.

The great sage Hillel said: If I am not for myself, who will be? But if I am for myself only, who am I? And if not now, when?

Thank you.

Training Updates - January and February 2011

After an 8 year hiatus in group training, I'm participating in the Boston Bound Spring Marathon Training program. (As I mentioned, Jordana normally has done either a spring or fall marathon training program, but has decided to give coaching a try and is a pace coach for the MCRRC spring half marathon training program -- since their long run/track days are different from Boston Bound's, it allows me to try the group training). First off, I really like running in a group. I think I've been solo training for so long I forgot how much fun it can be to run in a group. To listen to eveyone's stories. To push each other when you're feeling tired. And to keep each other in check on those long runs when the pace starts drifting too fast.

Equally important, Boston Bound has shown me what I learned the hard way in 2009. I was training to fast. My problem is that I was running too few miles in the past (typically in the upper 30's/low to mid 40's). But to compensate for fewer miles, I was running everything faster than I should. Long runs at 7:30 or faster. Speedwork at 6:00 pace.

In Boston Bound, my miles are averaging just north of 50 miles a week (last week I ran 65 miles), but my pace is much slower. My pace group is the 7:45 - 8:00 group (which means I run my long run at 7:45). My speedword is mostly at lactate threshold pace (or 6:30) with only a rare track work at VO2max (6:00). My base weekly miles are rarely faster than 7:00 (I'll run one midweek tempo run at marathon pace - 6:50) but most are around 7:15 or even 7:30. And I've been doing a 4 mile recovery run on Sundays at 12:30 pace -- running with my 9 year old (which has its own benefits beyond running!!)

As I've talked with other runners (those who have cracked the 3 hour barrier), they are amazed that I've been able to run marathons as fast as I have with such low mileage. I think the reason why I've always crashed at around mile 23 in the marathon (that is, my overall pace usually crosses above the 3 hour pace around then) is because I just never had enough miles in the tank. While I certainly think I can still tweak my fueling and hydrating techniques, it's all about miles. As the late Mike Broderick would say - the key to marathoning is miles -- lots of them, at slow pace. So mileage is way up and my overall pace is down. We'll see how that plays out...

Oh yeah, the other great benefit of Boston Bound is that Jordana and I now have another shared experience. While we're both runners (and both marathon runners at that), we've never trained the same. She's always done either Boston Bound in the spring (in 2009 and 2010) or XMP (experienced marathon program) in the fall (in 2010, 2009, 2008, and 2007). She would toss out phrases like the Leland Hills, the Bingham Box, the CCT, Mormon Temple hills, and these were just words that meant nothing to me other than places she and her friends had done. Now I understand what she means. Sort of like Darmok and Jalad at Tanagra.

For her part, Jordana is seriously considering JFK 50 miler this fall and we're both planning on doing Rocketts Landing Olympic triathlon this July. Juliet on the balcony... (if you get Darmok and Jalad at Tanagra, you'll understand this as well)

It's also the end of the month, so I'll summarize my first two months of running in 2011. I ran 24 days in January for a total of 195.47 miles. I ran 22 days in February for a total of 207.03 miles. Total year to date mileage: 402.5 miles. Well well well on track to break 2000 miles this year.

Can't report as much for the other triathlon disciplines. I haven't so much as gotten on a bike since Naylor's Beach last September. I swam a bit in January, but took February off while Jordana was taking a coaching course. Resumed masters swim last Thursday (boy did my arm muscles ache). Once my spring marathons are over, I'll start swimming and biking with more discipline. Right now, I'm just enjoying running. Can you fault me?

So there you have it sports fans. 2011 is looking good. My mileage is way up and, knock on wood, everything feels fine.

Winter Wonderland or Out with the Old, In with the New

The close of an old year and the beginning of a new one provides such fertile ground...where to start.
Let's start with the end. 2010 is over and done. Thank God!! That year started out pretty damn crappy -- not running, depressed, dual pelvic stress fractures. But it ended on a high note -- return to running, venturing into triathlon territory, kick ass Army 10 miler, easy 3:12 at Rehoboth. So I guess all's well that ends well, or at least all's well that ends.

The last week of 2010 was perfect. The family headed down south to Virginia Beach for the New Years. Of course, they got a foot of snow while Potomac, MD got zilch. So, Jordana and I packed up our cross-country skis and off we went. Wednesday Dec 29 we went to Seashore State Park (excuse me, First Landing State Park). Spent about an hour and half skiing along the Cape Henry Trail and the Bald Cypress Trail. Beautiful. The cypress swamps with the spanish moss hanging, snow covered, was truly a sight to see. Thursday, Dec 30, we went to Bayville Farms Park and went skiing on the frisbee golf course -- still snow covered. Had to duck the occasional frisbee -- yep, a hardy band of three college kids were playing with bright orange and yellow frisbees. Jordana and I spent about an hour there, then drove back to my folks, changed from ski boots to running shoes, and did a very slippery 5.3 miles to Witchduck Point and back. The weather was getting warmer with each passing hour and by Friday Dec 31, the sidewalks along Great Neck Road (where my sister lives) were pretty much clear. So what better way to end the year (before the partying, I mean) than a nice 10 miler with Jordana? Certainly allows one to over-indulge in the sangria later that night?

And, of course, what better way to begin the new year than an easy 5 miler with Jordana on New Year's Day? Now, before you think we're crazy to be running 5 miles on New Years Day morning, let me tell you that we saw at least a dozen or so other crazyy folks out there running too.

So how did 2010 measure up, running-wise? Total miles: 1041.72 -- third lowest in the 8 years I've been keeping my running log (missed 4th by 0.7 miles). Ran 153 days or 42% of the year (the lowest percentage so far). Also one of my lowest racing years -- only 4 races (two tri's, Army 10 miler, and Rehoboth marathon). But I did pass the 10,000 mile mark in total running miles since 2003 when I started the log (although I guesstimate that my total lifetime miles is closer to 30,000 miles. But who's counting).
Moving to 2011. What's in store for me this year? Well, for starters, smarter training. I never want to repeat the end of 2009/beginning of 2010 again. Never.

So far I have two races definitely on the calendar: Charlottesville Marathon on April 9 and the Eagleman 70.3 (half-ironman) triathlon on June 12. I'm planning on Marine Corps Marathon in October (trying to finally join the 5 timers club) but registration is several weeks away.

And taking a page from the what's old is now new book, I signed up for a spring marathon training program. Normally, Jordana would be doing the Boston Bound spring marathon training program, but she's now on the A-list in the running club, having been asked to be a pace coach in the spring half marathon training program. Since they do long runs on Sunday and track Wednesday nights and Boston Bound does their long runs on Saturday and track Tuesday nights, we can both train. I'm actually very excited about doing Boston Bound. I'm hoping a professional training program will be what it takes for me to finally shave off those remaining 90 seconds and run that elusive sub-3 hour marathon at Charlottesville.

So what are my running/training/racing resolutions for 2011?
(1) train smarter -- more miles, but at slower pace
(2) try not to run alone so much
(3) hydrate better during races -- slow down if need be, but drink two cups per water station
(4) work on lowering my T1 and T2 times -- I'm sure I can put on bike/running shoes faster
(5) cycle faster by cycling smarter -- never going to get an age group award in a tri if I don't improve the middle segment
(6) and finally, run with Jordana any chance I can get. Not to get all mushy on you, but one of the benefits of my getting injured was being forced to run at a slower pace (for me at least) which meant running with my wife. For any of you that remember my earliest notes, Jordana and I used to run together before we were married and right after when we lived in Van Ness. I think we fell in love with each other way back when, partly on those runs. I wrote back in March 2009 about that time: "Those were great days. Jordana and I ran a lot together when we were in DC. I miss that now, but with each of us training for marathons and with three small kids requiring one of us to remain at home while the other runs, we rarely run together anymore." Now, I get to run with her again, not every time, but enough. It's like falling in love with her all over again. And I love it.

Life is good, friends.