Army Ten Miler Recap

Before I start in on a wonderful race, I am compelled to share this observation.  The Army 10 Miler (ATM for short) has a large percentage of military and former-military runners, or at least there were a lot running at my pace.  The entire race, I was overwhelmed with a sense of awe and pride and gratitude at these men and women who serve or have served our country in the armed forces.  And whenever I passed a wounded warrior -- in a handcrank or running with one or two prostheses -- it was truly a humbling experience.  If you run or spectate only one race, it should be ATM -- for this experience alone.

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).

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.

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...



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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.

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.

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...

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.