I'll admit when Debi suggested this race I was a little taken aback. Nationals? Me? Duathlon? Granted, there's no qualification standard and anyone can race, but I was prepared for my ego to get a little bruised by the competition.
Sure enough, the atmosphere in the transition area as I set up was pretty hard-core. I don't think I've ever seen so many aero helmets in one place, not to mention lots of wiry looking guys wearing "Team USA" outfits. Not like the usual local sprint tri, that's for sure. It was pretty clear that if I wanted to make this a profitable day, I'd best concentrate on my race, and not worry about the rest of the guys out there.
Men aged 40 and over were in the last of three waves, so after we watched the young guys and then the women go, it was our turn. I seeded myself conservatively in the pack, determined not to get caught up in the moment, and settled into a comfortable pace as we took off. The course was a two-loop 5K, crossing the James River on a footbridge suspended beneath a highway bridge, and then looping around Belle's Island on gravel and dirt paths. Pretty flat for the most part, but running onto and off the foot bridge required going up a series of ramps with several 180 degree turns. When I hit ground on Belle's Island I started to catch some of the slower women runners and a few of the men. My rhythm felt good, so I stayed focused on how I felt. Oddly enough, there weren't any mile markers on the course, so I didn't have a clear idea of my pace.
By the time I'd started back across the James, the leaders were recrossing, and there was two-way traffic in many spots. It got interesting as we rounded corners, particularly on the bridge ramps. As I turned for the second loop, I glanced at my watch -- around 24 minutes and change -- not bad. Knowing the course for the second loop made it easier to judge my effort and I held pace well. By know, a light drizzle had started. As I finished the second loop and went into T1, I was at 49 minutes. Most importantly, I felt good, and was looking forward to the bike. (49:04 - 7:54 pace, 22/32 AG).
The bike course was a four-loop affair. I'll take a moment to describe it. Leaving transition there was a steep, two-switchback climb up a hill. Then we looped around some office buildings, went downhill past transition, and then climbed an entrance ramp onto a highway bridge over the James. Once over the river, we went down the ramp and onto Riverside Drive, a mainly residential street with a series of climbs, turns, and descents. The course then turned from Riverside drive, climbed into a residential neighborhood, and made several sharp turns in a park, before retracing our path back to Riverside Drive and back over the bridge. From there, back up the switchbacks and repeat.
The course was technical, but a lot of fun -- no time to zone out or you'd pay for it. And, as a matter of fact, I saw several riders down along the way, owing to the slick conditions, and a lot of riders with flat tires, probably the result of debris on the highway bridge. The lowlight of the ride was the bridge. To avoid going over the expansion joints, you had to stay on the shoulder, which had it's fair share of obstacles. After a few laps I knew what to watch out for, but a lot of riders weren't so lucky and had to pull over for flats and mechanicals. Coming back across the bridge went directly into a steady headwind. I didn't choose to fight it, and geared down to keep my RPMs up.
As I started the bike I paid strict attention to my heartrate and settled into a good riding rhythm. The first loop was a feeling-out process, as I got familiar with the circuit. By the second time around, I knew where to go, gear wise, and was feeling in control. Finishing the second loop, I checked my average speed (17.5) and started to go a little harder. So far I'd judged the race well, and had plenty left in the tank. It's difficult to keep track of the race on a multiple loop course. You're being passed by the faster riders, while catching up the slower ones. Pretty soon you're wondering who you've seen before.
As I started the 4th loop, the early waves and faster riders were starting to hit the transition area, and there was more room on the course to go hard. I picked up my pace to a 17.9 average on my computer over the last two laps and felt good about the effort. As I hopped off into T2 I was confident about the upcoming 5K run. A quick transition and back out onto the course. The race finished with the same 5K loop we'd run at the start -- a real advantage, mentally, knowing what to expect. (Bike - 1:24:49, 22/32 AG).
I got into a good rhythm right away, and started to pick off slower runners. Over the bridge and back onto the wooded paths of Belle Island and I found myself alone. No one in front, no one running with me. Time to concentrate, now. Think about form, turnover, keep going strong. Suddenly a mountain bike blew past, with a quick shout to stay to the right, and the runners from the elite race blew past (they'd started while I was on the course). Speedy.
Back on the bridge I zeroed in on some runners ahead of me and tracked them down -- nothing like fresh prey to give you incentive. Finally, I hit the line. 2:39:37. (5K run -- 24:06, 7:46 pace, 16/32 AG).
All in all, I was pleased with the effort. I executed well, and finished with a pretty strong effort on the 5K. The level of competition was an eye-opener, but not really a factor in what I did. When you race, you try to execute your best race at the moment, and I thought I did that pretty well. Getting faster is about executing over the long term, so it's nose to the grindstone and keep it at until next time. A fun race, and a nice challenge.
Tuesday, April 29, 2008
Monday, March 31, 2008
Charlottesville 10-Miler Race Report
Summary: 1:13:15, 16/126 AG (M 45-49)
Long report:
"Lean forward," I said to myself, "Pick it up -- you've got this in the bag."
I was 7-1/2 miles into the 10-Miler, and everything had gone right so far. Know I was within reach of beating my PR, set 10 years ago. It was time to see what was left in the tank.
The morning of the race had dawned colder than expected. Temperatures were hovering around 40 at my house as I had my breakfast. Just to be on the safe side I threw a short-sleeved shirt in with my bag along with my singlet. The rest of my gear -- hat and gloves were already set to go.
I drove down to the race start with plenty of time to spare. Although the race had a record field this year -- over 2100 finished -- the race starts by the University of Virginia's basketball arena, so there's plenty of space for parking. I got in my warmup run, hit the men's room, and lined up towards the front, not too close to the speedsters, but away from the crowd.
With the gun, we were off! My location was good. I went out conservatively, and had room to run without dodging other runners. At the half-mile I was at 3:50. That was perfect -- Debi's instructions were to do the first mile in 7:40 and pick up the pace from there. I was determined to follow the advice, after heading out too fast in my last race.
Like all the 10-Miler course, the first mile has some hills. I kept my effort even, but stretched it out on the downhills. At the first mile I was at 7:30 -- maybe a touch fast, but there was a long downhill stretch in there. More importantly, the effort felt good. I was breathing easy and running relaxed. I could hear some of the runners around me who'd gone out to fast breathing heavily, and it was a good reinforcement to me.
Mile 2 circled the football stadium, and the pace stayed consistent - 7:25, despite a couple of hills.
Mile 3 continued through the University grounds, passing many of the University's original buildings and Thomas Jefferson's enlightened architecture. At the close of the mile I was at 22:23 -- nice consistent pace through three of the more challenging miles on the course. Most runners leave too much effort on the ground after three miles, but I felt good -- relaxed, running well and in control. Now it was time to take it up a notch.
Mile 4 passes out of the University of Virginia grounds and into the city -- it's a fast mile, with a long downhill stretch. I took advantage and hit it in 7:05.
Now I was approaching the Downtown Mall, a pedestrian mall that's at the heart of the city. Good size crowds were out as we ran up the brick paving, and turned north into some of the older residential areas of Charlottesville. Despite the slight uphill, I came in at 7:17, hitting the 5 mile mark at 36:46.
This was a key moment. The 10-Miler is notorious for sucking runners in during the first 5 miles and then chewing them up. Negative splits are the exception, not the rule. I felt good after 5 -- plenty of gas in the tank, and prepared for the next couple of miles.
Mile 6 hits with a downhill, then a tough uphill. I gathered strength by starting to pass some of the runners who had left me early in the race. Every hill seemed to take a little more out of them, and I started passing more and more familiar faces from the first few mile. 7:24 for this tough mile.
Mile 7 is the breaking point for a lot of runners -- a long uphill past a cemetery (today featuring a bagpiper mangling some Scottish airs) and then a turn onto a short, steep uphill. The course passes back by itself, so I could see the crowd of runners still coming on behind me. A short jaunt back onto the Downtown Mall, then off onto another street. 7:29 -- the pace was a bit slower, but I was holding my own, picking off other runners consistently.
As I ran back towards the University I started doing the math. My PR was in site. 1:13:01. I'd need to average a little over 7:00/mile and I'd have it in the bag. The longest straight stretch of the race, Main Street, was in front of me. "Lean forward -- you've got it in the bag."
Mile 8 -- 7:23. Damn.
Mile 9 -- The University "Corner" -- shops, restaurants, and one of the toughest hills on the course. Keep it going -- fast legs, go hard. A left turn back onto the University grounds, and then a sweeping downhill. Here's the mile marker -- 7:19. This is going to take a heck of an effort.
Mile 10 -- There's no rest on the home stretch -- it's a tough section of rolling ups and downs as you retrace the opening mile back to the start. I focus on each runner ahead of me, focusing on catching one runner at a time, rather than the growing fatigue. Then I see him, up ahead. My co-worker, Tommy. I've been trying to beat him all year. I'd seen him at the start, then put him out of my mind, knowing he'd go out much faster.
Now I'm gaining. I keep digging. There's the finish. I'm not going to get him -- or the PR -- go hard anyway.
Finish -- 1:13:15.
No PR, no victory over my co-worker. But one of the best races I've run in years, and 3-1/2 minutes faster than last year. That's a good day's work!
Long report:
"Lean forward," I said to myself, "Pick it up -- you've got this in the bag."
I was 7-1/2 miles into the 10-Miler, and everything had gone right so far. Know I was within reach of beating my PR, set 10 years ago. It was time to see what was left in the tank.
The morning of the race had dawned colder than expected. Temperatures were hovering around 40 at my house as I had my breakfast. Just to be on the safe side I threw a short-sleeved shirt in with my bag along with my singlet. The rest of my gear -- hat and gloves were already set to go.
I drove down to the race start with plenty of time to spare. Although the race had a record field this year -- over 2100 finished -- the race starts by the University of Virginia's basketball arena, so there's plenty of space for parking. I got in my warmup run, hit the men's room, and lined up towards the front, not too close to the speedsters, but away from the crowd.
With the gun, we were off! My location was good. I went out conservatively, and had room to run without dodging other runners. At the half-mile I was at 3:50. That was perfect -- Debi's instructions were to do the first mile in 7:40 and pick up the pace from there. I was determined to follow the advice, after heading out too fast in my last race.
Like all the 10-Miler course, the first mile has some hills. I kept my effort even, but stretched it out on the downhills. At the first mile I was at 7:30 -- maybe a touch fast, but there was a long downhill stretch in there. More importantly, the effort felt good. I was breathing easy and running relaxed. I could hear some of the runners around me who'd gone out to fast breathing heavily, and it was a good reinforcement to me.
Mile 2 circled the football stadium, and the pace stayed consistent - 7:25, despite a couple of hills.
Mile 3 continued through the University grounds, passing many of the University's original buildings and Thomas Jefferson's enlightened architecture. At the close of the mile I was at 22:23 -- nice consistent pace through three of the more challenging miles on the course. Most runners leave too much effort on the ground after three miles, but I felt good -- relaxed, running well and in control. Now it was time to take it up a notch.
Mile 4 passes out of the University of Virginia grounds and into the city -- it's a fast mile, with a long downhill stretch. I took advantage and hit it in 7:05.
Now I was approaching the Downtown Mall, a pedestrian mall that's at the heart of the city. Good size crowds were out as we ran up the brick paving, and turned north into some of the older residential areas of Charlottesville. Despite the slight uphill, I came in at 7:17, hitting the 5 mile mark at 36:46.
This was a key moment. The 10-Miler is notorious for sucking runners in during the first 5 miles and then chewing them up. Negative splits are the exception, not the rule. I felt good after 5 -- plenty of gas in the tank, and prepared for the next couple of miles.
Mile 6 hits with a downhill, then a tough uphill. I gathered strength by starting to pass some of the runners who had left me early in the race. Every hill seemed to take a little more out of them, and I started passing more and more familiar faces from the first few mile. 7:24 for this tough mile.
Mile 7 is the breaking point for a lot of runners -- a long uphill past a cemetery (today featuring a bagpiper mangling some Scottish airs) and then a turn onto a short, steep uphill. The course passes back by itself, so I could see the crowd of runners still coming on behind me. A short jaunt back onto the Downtown Mall, then off onto another street. 7:29 -- the pace was a bit slower, but I was holding my own, picking off other runners consistently.
As I ran back towards the University I started doing the math. My PR was in site. 1:13:01. I'd need to average a little over 7:00/mile and I'd have it in the bag. The longest straight stretch of the race, Main Street, was in front of me. "Lean forward -- you've got it in the bag."
Mile 8 -- 7:23. Damn.
Mile 9 -- The University "Corner" -- shops, restaurants, and one of the toughest hills on the course. Keep it going -- fast legs, go hard. A left turn back onto the University grounds, and then a sweeping downhill. Here's the mile marker -- 7:19. This is going to take a heck of an effort.
Mile 10 -- There's no rest on the home stretch -- it's a tough section of rolling ups and downs as you retrace the opening mile back to the start. I focus on each runner ahead of me, focusing on catching one runner at a time, rather than the growing fatigue. Then I see him, up ahead. My co-worker, Tommy. I've been trying to beat him all year. I'd seen him at the start, then put him out of my mind, knowing he'd go out much faster.
Now I'm gaining. I keep digging. There's the finish. I'm not going to get him -- or the PR -- go hard anyway.
Finish -- 1:13:15.
No PR, no victory over my co-worker. But one of the best races I've run in years, and 3-1/2 minutes faster than last year. That's a good day's work!
Tuesday, March 11, 2008
MJH 8K
Summary: First race of the year, 35:15 (PR). AG placement: 4/29
My big goal this year is to improve my running and qualify for Boston at the Richmond Marathon in November. So road race results seem to take on extra significance. Despite a bout with a bad cold in January and February, I felt pretty strong coming into this race. I had a pretty solid base and had done significantly more early-season track work than I've done before.
The Martha Jefferson Hospital 8K is a pretty popular local race in Charlottesville. A lot of runners use it as a tuneup and yardstick for the Charlottesville 10 Miler, which follows in three weeks. And the course covers some of the same territory, albeit in a different direction. It's a pretty tough course -- urban and hilly, with about one significant climb in each of the 5 miles it covers. It'll tear you up quick if you're not careful.
Saturday morning was just as bad as the Weather Channel had said it would be. Grey skies, pelting rain, and temperatures in the mid 40s. Five minutes into my warmup jog, the rain changed into a downpour and I took cover on the porch of a house until it passed. Eventually I hit the streets again, finished my warmup, took care of business and got ready to race.
Despite the bad weather a pretty solid crowd was ready to go. I seeded myself a bit more to the front than usual, hoping to get a little running room early and settle into a steady pace. Amazingly, the rain stopped -- no rainbows, mind you, but at least no more cold rain in the face for a while. The gun went off and I began.
After a couple of quick cuts, I found the space I wanted. Settle in and shoot for a seven minute first mile. With the hills there's not much advantage taking it out too fast. As we wound through the residential streets north of the hospital I felt pretty good -- nice tempo in the legs, breathing under control. The first hill came as we neared the end of Mile 1. I kept my tempo, but didn't try to go too hard up the climb. Here's the mile marker -- 6:45.
Finishing the first mile, Tommy, a coworker of mine passes me. I've never beaten him before, but I see an opportunity here. He tends to go out too fast in his races, so I didn't try to stay on his heels. He'll come back. More residential streets, then the second major hill. As we pass the County Courthouse, running down the same street that Jefferson and Madison used to walk, I hit the second mile -- 13:49.
After the Courthouse, we turn onto the Downtown Mall, a brick-paved pedestrian mall. Normally an active spot on a Saturday morning, but today quiet and rain-slicked. The mall's a slight downhill, but at the end we turn and start up hill number three. There's Tommy in front of me -- he's stretched his margin out to about 75 yards. At the top of the hill we turn and start downhill again. I try to stretch my stride out a bit and make up some time. Here's mile three -- 21:00.
OK -- time to dig in -- I've been losing time since that 6:45 first mile. I've got to kick it up to keep it at 7 minute pace. Problem is, I'm in no-man's land. There's a loose pack about 25 yards ahead of me, and some stragglers behind. Nobody's energy to feed off of. But here's something -- I'm closing the gap on Tommy. Yes, I'm reeling him in.
Up ahead comes the toughest hill on the course, right at the end of mile four. I've got Tommy in my sights and the distance is dropping. As he turns to go up the hill, I can sense that he knows I'm coming after him. We both motor up the hill -- he gains some of his ground back, but he can't shake me. Cresting the hill a woman passes me, running well. She's looking strong, and I see an opportunity. I jump onto her heels and let her set pace. Here's mile four -- 28:23.
OK, I'm going to have to dig deep now. Trailing my pacesetter I pull up close to Tommy. The gap is only a few feet now. As we turn to hit the final hill, my pacesetter makes her move, accelerating away. I can't cover the move and her gap over me increases. As she passes
Tommy he picks up her energy and pulls away. Dang!
Now it's just me -- keep my stride together, don't give up. I make the last climb, pushing hard, feeling another runner closing the gap. Here's the final turn -- go! As we hit the line my pursuer pulls up and lets me across first -- a nice gesture to the old guy -- he could have had me. Stop the watch and walk breathless through the chutes -- final time 35:15. Over a minute off of last year's time, and a PR.
A good way to start the year. Now it's on to the 10 Miler in three weeks.
Ken
My big goal this year is to improve my running and qualify for Boston at the Richmond Marathon in November. So road race results seem to take on extra significance. Despite a bout with a bad cold in January and February, I felt pretty strong coming into this race. I had a pretty solid base and had done significantly more early-season track work than I've done before.
The Martha Jefferson Hospital 8K is a pretty popular local race in Charlottesville. A lot of runners use it as a tuneup and yardstick for the Charlottesville 10 Miler, which follows in three weeks. And the course covers some of the same territory, albeit in a different direction. It's a pretty tough course -- urban and hilly, with about one significant climb in each of the 5 miles it covers. It'll tear you up quick if you're not careful.
Saturday morning was just as bad as the Weather Channel had said it would be. Grey skies, pelting rain, and temperatures in the mid 40s. Five minutes into my warmup jog, the rain changed into a downpour and I took cover on the porch of a house until it passed. Eventually I hit the streets again, finished my warmup, took care of business and got ready to race.
Despite the bad weather a pretty solid crowd was ready to go. I seeded myself a bit more to the front than usual, hoping to get a little running room early and settle into a steady pace. Amazingly, the rain stopped -- no rainbows, mind you, but at least no more cold rain in the face for a while. The gun went off and I began.
After a couple of quick cuts, I found the space I wanted. Settle in and shoot for a seven minute first mile. With the hills there's not much advantage taking it out too fast. As we wound through the residential streets north of the hospital I felt pretty good -- nice tempo in the legs, breathing under control. The first hill came as we neared the end of Mile 1. I kept my tempo, but didn't try to go too hard up the climb. Here's the mile marker -- 6:45.
Finishing the first mile, Tommy, a coworker of mine passes me. I've never beaten him before, but I see an opportunity here. He tends to go out too fast in his races, so I didn't try to stay on his heels. He'll come back. More residential streets, then the second major hill. As we pass the County Courthouse, running down the same street that Jefferson and Madison used to walk, I hit the second mile -- 13:49.
After the Courthouse, we turn onto the Downtown Mall, a brick-paved pedestrian mall. Normally an active spot on a Saturday morning, but today quiet and rain-slicked. The mall's a slight downhill, but at the end we turn and start up hill number three. There's Tommy in front of me -- he's stretched his margin out to about 75 yards. At the top of the hill we turn and start downhill again. I try to stretch my stride out a bit and make up some time. Here's mile three -- 21:00.
OK -- time to dig in -- I've been losing time since that 6:45 first mile. I've got to kick it up to keep it at 7 minute pace. Problem is, I'm in no-man's land. There's a loose pack about 25 yards ahead of me, and some stragglers behind. Nobody's energy to feed off of. But here's something -- I'm closing the gap on Tommy. Yes, I'm reeling him in.
Up ahead comes the toughest hill on the course, right at the end of mile four. I've got Tommy in my sights and the distance is dropping. As he turns to go up the hill, I can sense that he knows I'm coming after him. We both motor up the hill -- he gains some of his ground back, but he can't shake me. Cresting the hill a woman passes me, running well. She's looking strong, and I see an opportunity. I jump onto her heels and let her set pace. Here's mile four -- 28:23.
OK, I'm going to have to dig deep now. Trailing my pacesetter I pull up close to Tommy. The gap is only a few feet now. As we turn to hit the final hill, my pacesetter makes her move, accelerating away. I can't cover the move and her gap over me increases. As she passes
Tommy he picks up her energy and pulls away. Dang!
Now it's just me -- keep my stride together, don't give up. I make the last climb, pushing hard, feeling another runner closing the gap. Here's the final turn -- go! As we hit the line my pursuer pulls up and lets me across first -- a nice gesture to the old guy -- he could have had me. Stop the watch and walk breathless through the chutes -- final time 35:15. Over a minute off of last year's time, and a PR.
A good way to start the year. Now it's on to the 10 Miler in three weeks.
Ken
Wednesday, January 02, 2008
It's not the cold, it's the wind...
There is a certain macho appeal to bundling up and getting a run in on a cold January morning, but I draw the line sometimes. I mean, 31 degrees isn't too bad, but match it up with 20 mph breezes and you've got tough conditions. And since my gym is only 5 minutes away...
So this morning's 8 mile run was indoors. Since I had some HR zone training to do, it actually worked out pretty well. I did 15 minutes easy on the track, then hopped on a treadmill to do 5 repeats of 4 min Z3, 4 min Z1. Getting to Z3 was easy -- just increase the incline and watch your HR go up. I'd start each Z3 repeat at 5.5%, 9 min/mile, and decrease the incline as I started to hit Z4. For the Z1 segments, I'd slow a bit, and drop the incline to 1% until my HR came down. Gradually speed up the treadmill, then up the incline for the next repeat. Worked pretty well.
After the treadmill, back onto the track for an easy 15 minutes. Good workout, and I didn't even need to put on chapstick.
Ken
So this morning's 8 mile run was indoors. Since I had some HR zone training to do, it actually worked out pretty well. I did 15 minutes easy on the track, then hopped on a treadmill to do 5 repeats of 4 min Z3, 4 min Z1. Getting to Z3 was easy -- just increase the incline and watch your HR go up. I'd start each Z3 repeat at 5.5%, 9 min/mile, and decrease the incline as I started to hit Z4. For the Z1 segments, I'd slow a bit, and drop the incline to 1% until my HR came down. Gradually speed up the treadmill, then up the incline for the next repeat. Worked pretty well.
After the treadmill, back onto the track for an easy 15 minutes. Good workout, and I didn't even need to put on chapstick.
Ken
Friday, November 09, 2007
Weak
I didn't think I was weak. I'm loads stronger in my swimming/biking/running than I was last year, my weight's at a good level, and I'm feeling pretty fit.
Then I did my "Core" workout this morning.
Coach Debi has me on a core routine twice a week. Simple stuff, easy to do at home with just an exercise ball, which is cool because I hate doing weights at the gym. So for my first time, I started easy -- just 10 reps of each exercise and only one set.
Now, hours later, I'm sitting at my desk with aches in places I didn't know I had. I feel the weakness now, and I could feel it when I was doing the exercises. Weak ab muscles in particular, with a real lack of flexibility. I've got a long way to go.
The good news is that I can see the utility of the exercises and I'm going to stick with them. If I want to improve (i.e., beat people) it's what I've got to do.
Ken
Then I did my "Core" workout this morning.
Coach Debi has me on a core routine twice a week. Simple stuff, easy to do at home with just an exercise ball, which is cool because I hate doing weights at the gym. So for my first time, I started easy -- just 10 reps of each exercise and only one set.
Now, hours later, I'm sitting at my desk with aches in places I didn't know I had. I feel the weakness now, and I could feel it when I was doing the exercises. Weak ab muscles in particular, with a real lack of flexibility. I've got a long way to go.
The good news is that I can see the utility of the exercises and I'm going to stick with them. If I want to improve (i.e., beat people) it's what I've got to do.
Ken
Thursday, November 08, 2007
Top 32% !
If you want a definition of "anal" look no further.
I just checked the USATriathlon rankings, and all my races for the year are now listed. A quick search and a calculation later and I'm elated to discover that I'm in the top 32% of my age group (M, 45-49) for the nation in 2007.
Sounds a little silly, I know, but one of my goals has been to be a consistent top 1/3 finisher in my AG. It doesn't always happen, because it's so dependent on who's racing on a particular weekend and the size of the field.
But it is nice to see that when you average it out across the country for the entire year I've hit my goal.
Next year -- top 20% is the goal -- tough, but doable I think.
Ken
I just checked the USATriathlon rankings, and all my races for the year are now listed. A quick search and a calculation later and I'm elated to discover that I'm in the top 32% of my age group (M, 45-49) for the nation in 2007.
Sounds a little silly, I know, but one of my goals has been to be a consistent top 1/3 finisher in my AG. It doesn't always happen, because it's so dependent on who's racing on a particular weekend and the size of the field.
But it is nice to see that when you average it out across the country for the entire year I've hit my goal.
Next year -- top 20% is the goal -- tough, but doable I think.
Ken
Wednesday, November 07, 2007
Moving On
Seems a little early to be talking about a new year, but my work's just getting started. Last year was all about Eagleman, and taking on the challenge of doing the 1/2-IM distance.
Mission accomplished. The race went very well, and I've reaped the benefits of the training. All my race times have improved this year, and I'm feeling fit and ready to take on new challenges.
So what is the new challenge?
Boston.
With a marathon PR of 3:58 (set almost 10 years ago), Boston qualifying used to look incredibly remote to me. But two things have changed. One -- I'm getting older, so my qualifying time is getting closer. Two -- Coach Debi. Under her guidance, I've gotten to a level I never thought I could acheive, and I can still see lots of room for improvement.
The plan is to run the Richmond Marathon in 2008 as my qualifier, with Boston in 2009. Since I'll be 50 at the time of the race in 2009, my qualifying time is 3:35. Coach Debi's response when I told her the time requirement?
"Oh PLEASE. You can do a lot better than 3:35." Nice to know your coach has confidence in you!
At any rate, I'm working with Debi again, after a few months of steady maintenance on my own. I'll keep things up to date here on the blog.
I wonder if I should give it a new name?
Ken
Monday, October 22, 2007
Finishing out the tri season
Although I haven't written much lately, now's a good time to get the blog up to date on the rest of my triathlon racing season.
The Mountaineer Tri was a blast, and a good result for me. The next race was another Olympic distance event, the hometown C-ville International Distance Triathlon, on July 29 at Walnut Creek Park, south of Charlottesville.
C-ville International Tri
The C-ville Tri is notable because the run is almost entirely on technical single-track trail. As a result, run times tend to be kind of slow for this one. I'd had some good training leading into this, and felt ready to put down a good effort. And it was good -- up to a point.
The 1500 meter swim was barely wetsuit legal, and I opted to take that route. Since the swim takes two laps, traffic was an interesting issue, especially as I started around the second time. Despite some sighting difficulties, I got out of the water in pretty good shape -- 25:20, good for 8 out of 13 in my AG.
I smoked through T1 and got out quickly on the bike. The bike course is a challenge. It's hilly, with lots of rollers and a couple of lengthy climbs, and has a fair share of tight turns. Fortunately I'd ridden it before, so I know what to expect. From the beginning, the bike felt strong. I got passed by a couple of the faster riders in my AG, but got to return the favor to some others. Time was a solid 1:14:29, good for 6 out of 13. I was psyched!
I blasted through T2, feeling confident, and then the **** hit the fan. The first mile on the trails was tough, but I felt myself starting to get into a rhythm. Then on an uphill stretch, both legs seized up with cramps -- big time cramps. I stopped dead by the side of the trail, and thought for a few minutes that I'd have to DNF. But as I started hobbling up the hill, the cramps eased enough that I could continue, slowly.
The rest of the run was just an exercise in gutting it out. My time was 58:54, good for 8 of 13 in my AG. Overall, I came in at 2:41 -- disappointing, and 7/13 in my AG.
A tough race, and a tough age group field, as well.
Giant Acorn Tri (sprint)
I'd planned on doing the Culpeper Sprint in August, but missed it due to family business. By the time October rolled around I was itching to go. I felt strong, having done a local 10K in 43 minutes and change in early September -- the fastest I'd run in almost 10 years.
The Giant Acorn Tri is a classic sprint (750M, 20K, 5K). The weather was outstanding, warm and sunny, and the water was just wet-suit legal. SetUp Events puts the race on, and they pulled it off with their usual competence.
My swim wave was one of the last, and almost immediately I was overtaking slower swimmers from the earlier waves. I'd seeded myself near the front of the wave, and had a clear shot and view of the buoys. SetUp had yellow buoys at the turns, so sighting was easy. I got into a good rhythm right away and popped up for a sighting every 2nd or 3rd stroke. As a result, I stayed on course throughout. Running out of the water I spotted a fellow C-ville triathlete and master swimmer just in front of me. He's a solid swimmer, so I felt pretty good about that. 14:57 for the swim (course was a bit long) -- good for 7/33 in my AG.
Into and out of T1 and onto the bike. I was looking forward to this -- my cycling has really improved this year, and the course was fairly flat and short at 12.4 miles. Traffic was an issue throughout the ride. Lots of newbie triathletes it looked like, with a fair number cruising down the center of the road on hybrids and mountain bikes. I spent a lot of time shouting "on your left" and "keep right!" Hopefully nobody thought I was some sort of tri-nazi. But seriously folks -- read the rules and stay to the right!
Lots of passing by me, and a great bike leg -- 35:23. Over 21 mph, and good for 11 out of 33 in my AG. Best of all, I'm getting closer to the fast guys -- the 5th place bike in my AG was only 1 minute faster.
I made the bonehead mistake of running to the wrong rack during T2, so I lost a few seconds there. Got a pretty quick turnaround otherwise, and was on my way pretty quickly. I caught a cramp in my calf during the first 100 yards or so, but I've come to expect that. I kept my cadence quick, and it faded away.
The run course at Giant Acorn is a flat out-and-back, so you get a chance to see a lot of other racers. I got into a good rhythm and kept picking off runners from the earlier waves. I also got a chance to measure my distance from some of the other competitors in my AG. Coming back in, I got on the heels of a strong runner in the 55-59 AG and kept pace with him. As we turned for home, my coach Debi Bernardes shouted at me to catch up to him, and the extra incentive gave me enough boost to take it in strong. I finished the run in 22:42, good for 8 of 33 in my AG.
The totals: 1:15:55, 7 of 33 in 45-49, and 68th of 281 males overall. An excellent end to the season -- I progressed from a solid middle-of-the-packer to a position where I'm getting close to the guys who place. Or as I like to say, I've gone from MOP (Middle of the Pack) to BOFOP (Back Of the Front Of the Pack). The next step will take some work, but I'm ready to give it a shot!
Ken
Tuesday, July 03, 2007
Mountaineer Triathlon (International Distance)
It's been a while since I've posted, but I've been keeping at it. Here's my most recent race report:
Mountaineer Triathlon (International) - July 1, 2007
I entered the Mountaineer Tri on a whim. I hadn't originally planned to be in the area, but a change in schedule had my wife and I visiting her parents in Fairmont (30 minutes to the south) that weekend. Since I'd just finished Eagleman a few weeks ago, the International distance option sounded just right.
I checked my bike in on Saturday afternoon after taking a short ride and run on the course. The race is centered on the "wharf district" of Morgantown. In the years since I went to school at West Virginia, Mo-town has diversified and gentrified quite a bit, with a lot of development and revitalization based around the riverfront. Former light industrial areas now sport high-rise hotels and condos, and a well-used bike path follows the river in place of the old rail line. Open real-estate is scarce in the wharf area, so the transition area occupied the ground floor of a parking garage. Space was at a premium, so I was glad to get there early and get a decent rack spot.
On Sunday an early fog lifted off of the river, and the sun came out bright and clear. Temperatures were forecast for the 70s. Perfect racing weather. After setting up my wife and I watched from the bike path as the first waves took off on the swim.
The swim started from a new boat dock. Each wave jumped in from the dock, paddled around for a few minutes waiting for the signal, then swam a long rectangular course that went first downstream, then turned, going back up river past the dock, and turned again to finish back at the dock. Since the International racers went last, we got to see the early waves take off, and cheer the pros as they returned just a few yards away from our starting point.
Finally it was my turn. Into the water and I positioned myself to the inside and fairly near the front. Let them pass me -- I'll avoid the traffic if I can.The horn blew, and we were off. I got around the first end of the rectangle in good shape, and started the long swim up river. The course headed directly upstream towards a navigation lock and dam, which the Army Corps of Engineers has kindly turned off, so there was virtually no current to swim against. As an old industrial river, the Mononghalea has a bit of a shady reputation, but the water was surprisingly clear -- much better than many of the lake swims I've done. Traffic got thicker as I turned for home and started to overtake slower swimmers, but I stayed close to the buoys and had a pretty clear path.
I gave it an extra burst as I reached the dock to get ahead of the other swimmers. A waiting hand grabbed my arm and yanked me onto the dock. I scrambled onto my feet and off I went.
Swim (1500 M) -- 29:08, 7/20 AG
The dock was a great place to start the swim from. Unfortunately it was almost 300 yards away from the transition area. I stripped my suit down and settled into a jog on the paved bike path. My right calf cramped slightly so I had to keep the speed down a bit, and a couple of people from my wave passed me by. As I got to my bike, I thanked the genius who invented Body Glide, as my suit came right off with no problems. After the long run, the rest of T1 went very quickly and I got out in good shape.
T1 --3:24, 4/20 AG
The mounting area was right outside the parking garage on a quaint brick street in the wharf district. A nice crowd had gathered to witness the madhouse of wobbling bicycles and traffic jams associated with us MOPer's. I ran over to the side away from the madness and took my time to clip in before setting off. A quick wave to my wife, and away I went.
I had some trepidation about the bike course. West Virginia can be hilly -- very hilly -- and I didn't know the course. I'd decided to adopt a strategy of riding hard, but always at high RPMs. Keep an eye on the cadence meter. If it dropped below 85, downshift. I figured it would be better to stress my lungs rather than my legs.
As the bike unfolded I got more and more confident. The route crossed over the Mon and then rolled along the river, giving us some surprisingly flat terrain. After about 6 or so miles we turned away from the river. As is usually the case in West Virginia, the road paralleled a creek and began rising slowly as we traced the stream back to it's source. Initially the rise was not very steep and I kept up a nice brisk pace, downshifting occasionally to keep my cadence high. Since the Half-IM field had started before the International I had plenty of riders to zero in on and overtake. They had to do the bike loop twice, while I had only one go-round -- I could afford to go harder.
The easy climbing ended and I got a good view of a long grade. No use being a hero -- my bike has a triple ring, and I'm not ashamed to say that "granny" is a good friend of mine. Sit up, downshift, and spin like a madman.
Finally up and over the top, the route settled into a short stretch of easy rolling terrain. After a very tight u-turn, I was on the way back. The return route merged onto an excellent two-lane highway and it was time to get cranking. I snuck a peak at my average speed -- 19 mph. That was good. I'd hoped to do the ride in 1:20 or better, and 19 would get the job done. I dug in with extra deternimation -- all downhill from here!
Or so I thought. The longest climb on the course kicked in. Not too steep, but steep enough and long enough to cause a little apprehension. The good and bad news was that you could see the entire climb from the bottom. Well, at least there wouldn't be any surprises. Sit up, downshift, and spin once more. Once again it helped that I had other riders to track down. I only had to do the climb once, while the riders doing the Half-IM had to measure their effort more carefully.
Over the top and it's party time! Nothing ahead but a straight downhill and smooth pavement. I geared up, cranked hard and tucked in for the downhill ride, letting off a few whoops as I zoomed downhill. As I turned back onto the side roads leading to the finish, the smooth pavement disappeared, and I got a good shaking from some very rough pavement. But soon the bridge back across the river appeared and the end was in sight. Another wave for my wife and a smile for the camera and I ducked off to the side for the dismount. Into the garage, shoes on, and back out into the sunshine for the run.
Bike (24.85 miles) -- 1:16:03, 7/20 AG.
T2 -- 1:08, 3/20 AG
As I jogged out of T2 I started to catch a leg cramp. Not this again -- leg cramps had really slowed me down at Eagleman. I shortened my stride a bit and concentrated on a short, quick turnover. Flex my toes, shake out the arms and neck -- relax. As I started down the riverside bike path a woman age grouper and I started working together and soon I had a good rhythm going.
After two miles the course turned and returned back up the path, going past the finish and continuing down the riverside trail. I tracked down and passed a fellow age-grouper and left him behind, but for the most part I was running alone. Since the bike path had quarter mile markers, it was easy to check my pace -- right on 8 min/mile -- good.
Soon the male pros began to appear, running past me as they started their run legs. I saw Andrew Hodges and held up five fingers for him -- 5th place. He looked strong, though (which he was -- he finished 2nd.)
At mile 5 the course turned towards the hills overlooking the river. The steepest hill on the course loomed in front of me. How steep? Ridiculously steep. Stupid steep. To add to the atmosphere, a spectator dressed as the devil waved a pitch fork at the runners. Shades of the TDF. I high-fived him as I shuffled slowly up the hill. Fortunately the leg cramps held off, and I turned towards the university campus and downtown Morgantown.
Only about a mile to go now. Through the WVU downtown campus -- strangely quiet on a summer Sunday morning, then descended through Morgantown's downtown streets -- also quiet. I overtook a woman age-grouper, then a 28 year old male as we turned to make the final push to the finish. The guy wouldn't have a 48 year old pass him, and found an extra kick when he saw the finish line. I had to let him go, but I turned it up best I could and gave the obligatory fist pumps when they called my name.
Done!
Run (6.5 miles) -- 52:17, 5/20 AG
Overall: 2:42:00, 6/20 AG, 49/180 overall. Probably my best overall race I've done. I was hoping for 2:45, so I hit my goal with room to spare. As it turns out, the run was 6.5, rather than 6.2 miles, so I'm even more happy with the time. I was especially pleased that my placings for each of the disciplines were very consistent, and that I had some excellent transition times. This year's half-IM training really paid off at this shorter distance.
Thursday, June 14, 2007
And it's done!
Preface
A little over a year ago, when I was laying on my back watching my knee being operated on, I decided I needed a big goal to ensure I'd work hard coming back. A Half-IM sounded about right -- a big chunk to bite off, but hopefully not too much to choke on.
Though I'd run several marathons in the past, it'd been almost 10 years since I was within shouting distance of 4 hours. I'd started doing sprint-distance triathlons the year before, with a couple of solid BMOP finishes in my age group. If I wanted to do well at the 1/2 IM distance, I could see that I had a lot of work to do.
The Race
I chose to do the Eagleman Ironman 70.3 as my race. It has a stellar reputation as a well-run race with a big field. That appealed to me -- if I was going to train for it, why not make it a big event? Eagleman is also flat. Real flat. So flat that the only uphill (as the joke goes) is on the swim.
I came into the race feeling pretty confident for my first crack at the distance. I'd hired a coach, Debi Bernardes, who got me back on the road and whipped me into shape all through the winter. By April I'd seen a big step up in my performance at the Kinetic Sprint Tri and the Charlottesville 10-Miler. I was 20 pounds lighter than the year before, was cycling further and faster than I ever had, and overall was feeling pretty good for a 48-year old guy.
On race day the weather came through in grand fashion. A little bit of a breeze, but cool and overcast -- great race conditions.
Swim
I settled into the swim in great fashion. Felt smooth, keeping a good stroke, nice and relaxed.
Until I realized I was going way off course to the left. I corrected that and immediately went off to the right. Back and forth, all the way to the turn, getting a pretty good pummeling as I crossed traffic. Ended up swinging way wide on the turn, charting my own course towards the bridge.
Pretty frustrating -- I felt like I wasn't getting the best out of the swim leg. It's not that I'm a great swimmer, but I usually more than hold my own in the tris I've done so far. This swim was causing me more problems than I was used to. I tried to get the negative thoughts out of my head as quickly as I could. A minute or so here wasn't a big deal, just relax and get out of the water in good shape.
On the return leg I finally got into a good sighting rhythm -- head up every 8th stroke, sight the buoy, keep going. The current was with me on the return, and pretty quickly I was at the boat ramp. On my feet and up the ramp I went, getting a quick shower from the local fire department and making the long run to the transition area.
Time: 35:16, 82 out 157 in my AG.
Bike
After the long run to T1, I got out of my wetsuit in pretty good fashion and hit the road on the bike. My heart rate was way up, so I took the first few miles just settling down into a rhythm, holding back, and settling in. Plenty of miles to go.
Plenty of miles to watch people pass me. Pretty soon there was an endless parade of Cervelos, Felts, Kuotas, triple spokes HEDs, disk wheels, and Zipps zooming by me as we rolled out of Cambridge into the rural countryside and the quiet beauty of the Blackwater Wildlife Refuge (great scenery if you like marshes.) I'm not too much into the gear, but I have to admit I was starting to get a little envious of the fast-looking rides that were blowing by me. Oh well, race your own race. I know my strengths and weaknesses, and with some luck I'd see some of them later on the run.
The weather was cool, and I had a slight tailwind as I rolled south. I felt pretty good as my heart rate settled a bit, though I had an ever-so-slightly queasy feeling in my stomach that stopped me from drinking as much of my InfiniT as I should have. I'd pay for that nutritional mistake later.
Meanwhile I settled into the rhythms of a long bike ride, breaking up the distance with the routine of stretching, drinking, eating, counting down the miles. The parade of the speedsters had slowed and I began to pick off a few of the slower riders from my AG and other waves. As I turned back to the north and into a slight headwind, a red-jerseyed 47-year old Cervelo rider and I began playing tag, passing each other when the other lagged, until I finally let him go.
Finally back in town. Passing the runners already on the course, whipping through the city streets and rolling to a stop a the dismount. After three hours of gliding through marshland, it seemed incredibly busy and chaotic. Into T2, rack the bike, and pull on my shoes -- I'm ready to go.
Time: 2:57 -- 112 out of 157 in my AG
Run
Trouble right away. As I started jogging out of T2, my right quad muscle started to cramp up. I hold the world marathon record for bad leg cramps, so I knew this could turn into a very big problem if I let it. I thought back and realized then I'd only drank about 2/3 of the InfiniT I'd taken with me on the bike. I'd let the cool weather and my queasy stomach limit my intake. It was a mistake I'd never made on my long training rides, and I'd always avoided leg cramps. No such luck today.
Best to play it safe. If I pushed it here it could be a long, long run. As it was, I was on schedule with a little cushion. I backed off on my speed, taking frequent walking breaks and stay focused on going one mile at a time. It helped that, even at my reduced pace, I was reeling in runners from my AG every mile. Nothing like a little positive incentive.
So, one mile at a time I kept grinding it out. I felt great, but I knew I had to be conservative. Walk through the water stops, take 20 steps when the muscle twinges, take 30 seconds walking every 8 minutes. When you break it down like that, 13 miles doesn't seem so long. Surprisingly soon I was nearing the finish, passing the lovely bayside homes and turning for home. Into the chute I hear the announcer calling my name and give the obligatory fist pumps for crowd. One more smile for the camera and I'm done.
What a day.
Time: 2:02:18 -- 79/157 in my AG.
Overall -- 5:41:37 -- 82/157.
Epilogue : My goal for the race was MOP for my AG and 5:45, so I'm pretty pleased. Despite the leg cramps, I picked up 21 AG places in T2 and on the run.
Special thanks to Coach Debi for the great training plans, advice, and the post-race beer!
Ken
A little over a year ago, when I was laying on my back watching my knee being operated on, I decided I needed a big goal to ensure I'd work hard coming back. A Half-IM sounded about right -- a big chunk to bite off, but hopefully not too much to choke on.
Though I'd run several marathons in the past, it'd been almost 10 years since I was within shouting distance of 4 hours. I'd started doing sprint-distance triathlons the year before, with a couple of solid BMOP finishes in my age group. If I wanted to do well at the 1/2 IM distance, I could see that I had a lot of work to do.
The Race
I chose to do the Eagleman Ironman 70.3 as my race. It has a stellar reputation as a well-run race with a big field. That appealed to me -- if I was going to train for it, why not make it a big event? Eagleman is also flat. Real flat. So flat that the only uphill (as the joke goes) is on the swim.
I came into the race feeling pretty confident for my first crack at the distance. I'd hired a coach, Debi Bernardes, who got me back on the road and whipped me into shape all through the winter. By April I'd seen a big step up in my performance at the Kinetic Sprint Tri and the Charlottesville 10-Miler. I was 20 pounds lighter than the year before, was cycling further and faster than I ever had, and overall was feeling pretty good for a 48-year old guy.
On race day the weather came through in grand fashion. A little bit of a breeze, but cool and overcast -- great race conditions.
Swim
I settled into the swim in great fashion. Felt smooth, keeping a good stroke, nice and relaxed.
Until I realized I was going way off course to the left. I corrected that and immediately went off to the right. Back and forth, all the way to the turn, getting a pretty good pummeling as I crossed traffic. Ended up swinging way wide on the turn, charting my own course towards the bridge.
Pretty frustrating -- I felt like I wasn't getting the best out of the swim leg. It's not that I'm a great swimmer, but I usually more than hold my own in the tris I've done so far. This swim was causing me more problems than I was used to. I tried to get the negative thoughts out of my head as quickly as I could. A minute or so here wasn't a big deal, just relax and get out of the water in good shape.
On the return leg I finally got into a good sighting rhythm -- head up every 8th stroke, sight the buoy, keep going. The current was with me on the return, and pretty quickly I was at the boat ramp. On my feet and up the ramp I went, getting a quick shower from the local fire department and making the long run to the transition area.
Time: 35:16, 82 out 157 in my AG.
Bike
After the long run to T1, I got out of my wetsuit in pretty good fashion and hit the road on the bike. My heart rate was way up, so I took the first few miles just settling down into a rhythm, holding back, and settling in. Plenty of miles to go.
Plenty of miles to watch people pass me. Pretty soon there was an endless parade of Cervelos, Felts, Kuotas, triple spokes HEDs, disk wheels, and Zipps zooming by me as we rolled out of Cambridge into the rural countryside and the quiet beauty of the Blackwater Wildlife Refuge (great scenery if you like marshes.) I'm not too much into the gear, but I have to admit I was starting to get a little envious of the fast-looking rides that were blowing by me. Oh well, race your own race. I know my strengths and weaknesses, and with some luck I'd see some of them later on the run.
The weather was cool, and I had a slight tailwind as I rolled south. I felt pretty good as my heart rate settled a bit, though I had an ever-so-slightly queasy feeling in my stomach that stopped me from drinking as much of my InfiniT as I should have. I'd pay for that nutritional mistake later.
Meanwhile I settled into the rhythms of a long bike ride, breaking up the distance with the routine of stretching, drinking, eating, counting down the miles. The parade of the speedsters had slowed and I began to pick off a few of the slower riders from my AG and other waves. As I turned back to the north and into a slight headwind, a red-jerseyed 47-year old Cervelo rider and I began playing tag, passing each other when the other lagged, until I finally let him go.
Finally back in town. Passing the runners already on the course, whipping through the city streets and rolling to a stop a the dismount. After three hours of gliding through marshland, it seemed incredibly busy and chaotic. Into T2, rack the bike, and pull on my shoes -- I'm ready to go.
Time: 2:57 -- 112 out of 157 in my AG
Run
Trouble right away. As I started jogging out of T2, my right quad muscle started to cramp up. I hold the world marathon record for bad leg cramps, so I knew this could turn into a very big problem if I let it. I thought back and realized then I'd only drank about 2/3 of the InfiniT I'd taken with me on the bike. I'd let the cool weather and my queasy stomach limit my intake. It was a mistake I'd never made on my long training rides, and I'd always avoided leg cramps. No such luck today.
Best to play it safe. If I pushed it here it could be a long, long run. As it was, I was on schedule with a little cushion. I backed off on my speed, taking frequent walking breaks and stay focused on going one mile at a time. It helped that, even at my reduced pace, I was reeling in runners from my AG every mile. Nothing like a little positive incentive.
So, one mile at a time I kept grinding it out. I felt great, but I knew I had to be conservative. Walk through the water stops, take 20 steps when the muscle twinges, take 30 seconds walking every 8 minutes. When you break it down like that, 13 miles doesn't seem so long. Surprisingly soon I was nearing the finish, passing the lovely bayside homes and turning for home. Into the chute I hear the announcer calling my name and give the obligatory fist pumps for crowd. One more smile for the camera and I'm done.
What a day.
Time: 2:02:18 -- 79/157 in my AG.
Overall -- 5:41:37 -- 82/157.
Epilogue : My goal for the race was MOP for my AG and 5:45, so I'm pretty pleased. Despite the leg cramps, I picked up 21 AG places in T2 and on the run.
Special thanks to Coach Debi for the great training plans, advice, and the post-race beer!
Ken
Wednesday, June 06, 2007
Complications and On My Own
Well, life has a way of throwing some curves at us. Just got the news that my wife's father has to have surgery on Friday. A fairly serious procedure, though the prognosis is excellent. Still, when you're 81, any surgery is serious business.
Obviously this throws a crimp into this weekend. But I'll still soldier on. The whole family will drive up to West Virginia on Thursday night (about 5 hours), then I'll leave to come back on Friday afternoon, after the surgery (barring complications, of course!).
Then Saturday I'll leave Charlottesville for Cambridge (3-3-1/2 hours), get checked in and rest up for Eagleman. I'll come back to Charlottesville after the race on Sunday, then drive back to WV on Monday to pick up the family.
Kind of a bummer that I'll be on my own, though it's obvious that my wife should be with her mother for support during this. And I hope for the best for my father-in-law -- he's a good man. Just take it all in stride, I guess. I'll have other races in the future where the family can come cheer for me!
Obviously this throws a crimp into this weekend. But I'll still soldier on. The whole family will drive up to West Virginia on Thursday night (about 5 hours), then I'll leave to come back on Friday afternoon, after the surgery (barring complications, of course!).
Then Saturday I'll leave Charlottesville for Cambridge (3-3-1/2 hours), get checked in and rest up for Eagleman. I'll come back to Charlottesville after the race on Sunday, then drive back to WV on Monday to pick up the family.
Kind of a bummer that I'll be on my own, though it's obvious that my wife should be with her mother for support during this. And I hope for the best for my father-in-law -- he's a good man. Just take it all in stride, I guess. I'll have other races in the future where the family can come cheer for me!
Thursday, May 31, 2007
Crossing T's and dotting I's
10 days to go. Hard to imagine this thing is finely upon me. I'm feeling pretty confident about the race -- I don't think there's really any doubt that I've prepared as effectively as possible. You always wonder if you should have done more, but I think Coach Debi hit it just right in what she has had me do, based on my fitness level at the start of the process.
And that's an important point. I know there are faster, stronger people out there who've done more preparation, but their bodies were already adapted to a high level of fitness. Mine wasn't. It wasn't bad, but it wasn't great either. But I can say now, without a doubt, that I'm in very good shape.
At this point it's all about preparation and avoiding surprises on race day. So I'll be checking out equipment (like putting new pedals on my bike -- same brand and model, the old ones were just shot), making packing lists, printing up maps, etc. I'm a bit compulsive about this, but it's better to obsess a little now, so I don't have to panic later!
Ken
Training logs
And that's an important point. I know there are faster, stronger people out there who've done more preparation, but their bodies were already adapted to a high level of fitness. Mine wasn't. It wasn't bad, but it wasn't great either. But I can say now, without a doubt, that I'm in very good shape.
At this point it's all about preparation and avoiding surprises on race day. So I'll be checking out equipment (like putting new pedals on my bike -- same brand and model, the old ones were just shot), making packing lists, printing up maps, etc. I'm a bit compulsive about this, but it's better to obsess a little now, so I don't have to panic later!
Ken
Training logs
Friday, May 25, 2007
Swim waves are up!
In another sign that the race is hurtling down upon me, the swim waves for Eagleman are up!
The good news? I get to start fairly early (7:21 AM), so less time hanging around getting nervous. The bad news? Lots of younger people behind me, so I'll need to concentrate on my pace, and not worry about the young bucks blasting past me. Of course, I do have some older waves ahead of me, so I'll get to do my share of passing as well, I suppose.
In other news, my bike is tuned up, and a new chain installed -- thanks to CVille Bike and Tri. Rode an easy 30 minutes this morning and she was shifting like a dream -- good stuff!
Sticking with the training schedule pretty well, and making up a missed swim at lunch today. For the weekend I've got a 10 mile run and a 3-hour bike, with Memorial Day off. My knee's just a bit sore, so I think I'll shift the run to Monday and rest a bit on Saturday.
Ken
Training logs.
The good news? I get to start fairly early (7:21 AM), so less time hanging around getting nervous. The bad news? Lots of younger people behind me, so I'll need to concentrate on my pace, and not worry about the young bucks blasting past me. Of course, I do have some older waves ahead of me, so I'll get to do my share of passing as well, I suppose.
In other news, my bike is tuned up, and a new chain installed -- thanks to CVille Bike and Tri. Rode an easy 30 minutes this morning and she was shifting like a dream -- good stuff!
Sticking with the training schedule pretty well, and making up a missed swim at lunch today. For the weekend I've got a 10 mile run and a 3-hour bike, with Memorial Day off. My knee's just a bit sore, so I think I'll shift the run to Monday and rest a bit on Saturday.
Ken
Training logs.
Monday, May 21, 2007
Gonna Fly Now
I had a "Rocky" moment this weekend. Nothing as dramatic as running up a flight of steps, hands raised in triumph. Still, a dramatic, albeit quieter, training revelation.
Saturday was a "triple brick" workout, a peculiar form of torture that Coach Debi likes to inflict upon her minions. Rather than a single long ride with a run afterwards, she breaks the distance up into three seperate bricks, back to back. My Saturday workout ended up being:
27 mile bike
3 mile run
22 mile bike
3 mile run
16 mile bike
2 mile run
One of the aims of the workout is to aid mental preparation for a long day, without beating up the body too much. Since the workout took me over 5 hours, counting transitions, I'm sure it met it's objective.
But back to my "moment."
I'd done a triple brick before, with slightly shorter bike legs, and it was a long, hard haul. It was still a long, hard haul this time, but something was different this time. I felt something -- strength, confidence -- that I hadn't had before. With every mile on the bike and mile on the run, I felt that I wasn't just surviving, but was thriving -- I had the strength to turn it up a notch any time I wanted. My focus and concentration was excellent throughout and I never felt my mind wandering -- just focused on the task at hand, and feeling strong.
All in all a real confidence booster for Eagleman (only 20 days!).
Ken
Training Logs!
Friday, May 18, 2007
100 mile weekends
This is the last really big weekend before Eagleman. Right at the heart of it is another one of Coach Debi's "triple brick" workouts -- her exercise in definitive physical and mental preparation. So, on Saturday morning I'll be on the road bright and early, doing a 25 mile bike, a 3 mile run, another 25 mile bike, then another 3 mile run, followed by a 15 mile bike and a 2 mile run.
This is my second "triple-brick" workout. The first was a 20/3/20/3/20/2, so the bike legs are a bit longer this time. The workout isn't about speed -- the whole point is to put yourself in a situation where you're working continually for 5 hours plus, so you're used to the duration and have an opportunity to practice nutrition.
I'll pack Infinit bottles for the bike, and my water belt so I can have a bit to drink on the run as well. Probably take along a couple of eCaps for the last leg and maybe something salty to eat as well. I may have one Gu when I'm on the bike, but the Infiniti seems to provide calories pretty well. At any rate, I'm not planning on riding Eagleman with a buffet taped to my handlebars.
Add the triple brick to my Friday and Sunday workouts and the numbers get pretty big -- I'll probably do about 115-120 miles on the bike this weekend, plus 8 running. A pretty good effort, at least in my book!
Ken
Training logs
This is my second "triple-brick" workout. The first was a 20/3/20/3/20/2, so the bike legs are a bit longer this time. The workout isn't about speed -- the whole point is to put yourself in a situation where you're working continually for 5 hours plus, so you're used to the duration and have an opportunity to practice nutrition.
I'll pack Infinit bottles for the bike, and my water belt so I can have a bit to drink on the run as well. Probably take along a couple of eCaps for the last leg and maybe something salty to eat as well. I may have one Gu when I'm on the bike, but the Infiniti seems to provide calories pretty well. At any rate, I'm not planning on riding Eagleman with a buffet taped to my handlebars.
Add the triple brick to my Friday and Sunday workouts and the numbers get pretty big -- I'll probably do about 115-120 miles on the bike this weekend, plus 8 running. A pretty good effort, at least in my book!
Ken
Training logs
Monday, May 14, 2007
Under 30 days!
Time is moving quickly now, or it's standing still -- depends on my frame of mind.
There are less than 30 days left until Eagleman, and it's hard to believe time has gone so quickly. At the same time, each day left seems like an eternity. I've put in hours of pool time, ridden my bike more than ever before, and have run more consistently than I have in years. I want this race to start now!
Realistically, I'm not going to get a lot fitter. There's one more hard week of training, and then it's time to taper. The key at this point is to not do anything stupid (like getting injured), make my packing lists, and keep running the game plan through my head until it's all second nature.
There are less than 30 days left until Eagleman, and it's hard to believe time has gone so quickly. At the same time, each day left seems like an eternity. I've put in hours of pool time, ridden my bike more than ever before, and have run more consistently than I have in years. I want this race to start now!
Realistically, I'm not going to get a lot fitter. There's one more hard week of training, and then it's time to taper. The key at this point is to not do anything stupid (like getting injured), make my packing lists, and keep running the game plan through my head until it's all second nature.
Tuesday, May 08, 2007
Big Ride
You've got to get the miles in if you're going to do endurance sports -- no way around it.
Sunday was my day to hit the road and go long -- a 4-hour ride with a short 20 minute brick run at the end. Early in the week the weather forecast looked superb -- temperatures in the 70s, sunny, but the reality when I woke up was a bit different. It was sunny, but in the upper 50s with winds in the 25-30 MPH range. But training called, and off I went.
My route was a simple out and back. I planned to go 2 hours out, then retrace my route. Unfortunately, my ride started into the teeth of the northwesterly wind. I knew that I'd be thankful it was at my back later on, but that was cold comfort as I struggled through the first 20 miles or so.
As the ride continued my direction shifted more easterly. The wind was still an issue, knocking me around a bit at times, but it wasn't as much as impediment as it had been. I kept grinding on through the Virginia countryside. The roads were smooth, little traveled, and passed through farm country and forest as I rolled along. Every 15 minutes my watch beeped to remind me to drink. The goal was one bottle of Infinit IM blend each hour, and I had plenty on me -- two bottles on the down tubes, and two stuffed into my jersey pockets.
As I reached the two hour mark, I was crossing Lake Anna, a large man-made reservoir. I rolled over long causeways, passing by fisherman bundled up against the unseasonably cool weather, casting away without a glance at me.
After 2:10 I stopped for a moment to have a chocolate GU and swap my empty bottles out. Just short of 35 miles, and time to head back. That's the beauty of an out-and-back ride -- no chance to bail out early -- once you've gone halfway you're committed.
I was able to catch a nice tailwind a few times on the return, and up my pace a bit coming back, counting the miles down with a sense of pride and not a little fatigue. Finally I rolled to a stop, 69 miles completed, the ride done. No rest for the weary (or the triathlete) however -- on go the running shoes and I'm off on a 20 minute run. Surprisingly, everything worked OK and I got into a nice rhythm almost immediately.
Finally it's done -- time to sit on the grass and collect myself. One 'o clock -- still time to get home and mow the grass.
Sunday was my day to hit the road and go long -- a 4-hour ride with a short 20 minute brick run at the end. Early in the week the weather forecast looked superb -- temperatures in the 70s, sunny, but the reality when I woke up was a bit different. It was sunny, but in the upper 50s with winds in the 25-30 MPH range. But training called, and off I went.
My route was a simple out and back. I planned to go 2 hours out, then retrace my route. Unfortunately, my ride started into the teeth of the northwesterly wind. I knew that I'd be thankful it was at my back later on, but that was cold comfort as I struggled through the first 20 miles or so.
As the ride continued my direction shifted more easterly. The wind was still an issue, knocking me around a bit at times, but it wasn't as much as impediment as it had been. I kept grinding on through the Virginia countryside. The roads were smooth, little traveled, and passed through farm country and forest as I rolled along. Every 15 minutes my watch beeped to remind me to drink. The goal was one bottle of Infinit IM blend each hour, and I had plenty on me -- two bottles on the down tubes, and two stuffed into my jersey pockets.
As I reached the two hour mark, I was crossing Lake Anna, a large man-made reservoir. I rolled over long causeways, passing by fisherman bundled up against the unseasonably cool weather, casting away without a glance at me.
After 2:10 I stopped for a moment to have a chocolate GU and swap my empty bottles out. Just short of 35 miles, and time to head back. That's the beauty of an out-and-back ride -- no chance to bail out early -- once you've gone halfway you're committed.
I was able to catch a nice tailwind a few times on the return, and up my pace a bit coming back, counting the miles down with a sense of pride and not a little fatigue. Finally I rolled to a stop, 69 miles completed, the ride done. No rest for the weary (or the triathlete) however -- on go the running shoes and I'm off on a 20 minute run. Surprisingly, everything worked OK and I got into a nice rhythm almost immediately.
Finally it's done -- time to sit on the grass and collect myself. One 'o clock -- still time to get home and mow the grass.
Friday, April 27, 2007
Race Day Photos
I've been a runner for many years, and a triathlete for three. One thing that has tied together all of those year of athletic endeavor has been lousy race pics.
Pics from on the course, or at the finish line -- didn't matter. I've either blown the shot (looking down at my watch is a common mistake), or I recoil when I see the pic (God, I look fat in that outfit!)
Finally, after many years of disappointment, I hit the jackpot. Not one, not two, but three great pics from my most recent race. A snappy looking action shot, running from the swim to T1; a nice side view on the bike; and a cheesy, but not over the top, finish line run pic.
And I look good in red and black, too (it matches my bike!)
Ken
Tuesday, April 24, 2007
A great weekend!
Did my first tri of the season this last weekend, at the Kinetic Sprint Tri. A 750M swim, 18 mile bike, and 5K run. You can read the race report here, but here are some more general observations.
My biking has improved a lot this year. Two years ago, when I did my first tri, I averaged a bit over 17 mph for a 17 mile course. On Sunday, I cruised strongly over 18 miles at better than 20 mph. There are still a lot of people out there who are better riders than me, but I moved up quite a bit. My cycling time almost put me in the top 1/3 of the entire male field. That's a nice confidence boost going into Eagleman -- I think I can put together a nice steady ride for the 56 miles with good pacing and nutrition.
Surprisingly, my run was the strongest split -- 11 out of 35 in my AG. I felt strong in the run, especially as I got along to the end, and was able to pass a lot of runners coming down the last mile or so. I'm pretty confident I can come off of the bike nice and strong.
My swim was a bit disappointing, at least in terms of comparison. It was my fastest to date at a tri, but didn't put me too far up my AG (15/35). Still, I was able to come out of the water strong, and get a quick T1 time. And a few seconds aren't really that much on the swim. The key for Eagleman will be to have a solid swim that doesn't wear me out.
And, I met my goal of being in the top half of my AG for the first time -- 13 out of 35 -- almost top 1/3!
Ken
My training log.
P.S. -- Shout out to Coach Debi for providing the beer after the race!
My biking has improved a lot this year. Two years ago, when I did my first tri, I averaged a bit over 17 mph for a 17 mile course. On Sunday, I cruised strongly over 18 miles at better than 20 mph. There are still a lot of people out there who are better riders than me, but I moved up quite a bit. My cycling time almost put me in the top 1/3 of the entire male field. That's a nice confidence boost going into Eagleman -- I think I can put together a nice steady ride for the 56 miles with good pacing and nutrition.
Surprisingly, my run was the strongest split -- 11 out of 35 in my AG. I felt strong in the run, especially as I got along to the end, and was able to pass a lot of runners coming down the last mile or so. I'm pretty confident I can come off of the bike nice and strong.
My swim was a bit disappointing, at least in terms of comparison. It was my fastest to date at a tri, but didn't put me too far up my AG (15/35). Still, I was able to come out of the water strong, and get a quick T1 time. And a few seconds aren't really that much on the swim. The key for Eagleman will be to have a solid swim that doesn't wear me out.
And, I met my goal of being in the top half of my AG for the first time -- 13 out of 35 -- almost top 1/3!
Ken
My training log.
P.S. -- Shout out to Coach Debi for providing the beer after the race!
Monday, April 16, 2007
Easy week!
Well, I'm on a mini-taper of sorts before my first tri of the year. I'll be racing on Sunday, April 22, at the Kinetic Sprint Tri on Lake Anna in Virginia. Pluses: I'm in good shape, and have had a lot of good training weeks leading up to this, plus the bike course should be pretty flat and fast. Minuses: the friggin' water will be freezing!
We've had a real cold snap the last few weeks, like much of the country, so I'm expecting water temperatures in the 50s. This may be a time when my relatively good swim times are a big help. I'll spend less time in the water before I've got to get on the bike!
At least the weather forecast is good. Highs in the low 70s and sunny. Positively balmy. And certainly better than the cold rainy weather we've had to endure. No more 3-hour trainer rides -- please!
Ken
My training logs.
We've had a real cold snap the last few weeks, like much of the country, so I'm expecting water temperatures in the 50s. This may be a time when my relatively good swim times are a big help. I'll spend less time in the water before I've got to get on the bike!
At least the weather forecast is good. Highs in the low 70s and sunny. Positively balmy. And certainly better than the cold rainy weather we've had to endure. No more 3-hour trainer rides -- please!
Ken
My training logs.
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