It's unusual for me to be writing a second triathlon race report this early in the season. But I decided late last year that I wanted improve my racing at longer distances in preparation for an IM debut in 2012. So the Kinetic 1/2 looked like a good early season race to keep me working through the winter.
I felt good going into the race. I've done a lot more riding than I normally do this spring, and a pretty solid bike/run combo at an international-distance race a few weeks back looked like a good sign. And despite some issues with my knee in the winter that limited my speed work, my last few long runs had felt nice and smooth.
Sub 5-hours? Probably a bit of a stretch, but I was thinking I could get close. At least, I wanted to ditch my old PR (5:13).
The weather was a bit misty and hazy, but the water was a comfortable 71 degrees and there was no wind. I ran in from about the 3rd row on the beach start and found a good spot with some open room around me but plenty of other swimmers to sight off. Felt nice and smooth throughout the swim, popping my head up about every 6 strokes or so for sighting. Got out of the water in good shape and jogged up the long path to transition with a lot of energy. Lots of pool time this winter paid off -- I'm still not really fast, but the distance was no sweat.
Swim -- 36:05. 12/33 AG, 151/410 OA men.
My last race had been a disaster in T1, when I decided to put on arm warmers. No problem this time, the weather was perfect and I could go minimalist -- tri top, shorts, shoes, no socks, no gloves. Because the run out to the mount line went through a gravel parking lot, I slipped on my shoes rather than leaving them on the pedals. On the way, no drama.
T1 -- 2:15. 3/33 AG, 62/410 OA men.
I started conservatively on the bike, getting comfortable and settling in for the ride. The first couple of miles out of the state park are uphill anyway, so there's no reason to pound it hard at the beginning. As we got out on the course I got into a nice rhythm on the mainly flat-to-rolling course. I'd set my watch timer to 15 minutes, so each time it went off I got a drink, then stood up on the pedals for a few seconds and stretched out. Once every 3-4 intervals I fired down a gel (Honey Stingers).
Coach Debi passed me, then I passed her back, and I found myself out by myself for large portions of the ride. Around mile 30 I stopped briefly at a water bottle hand-off to top off my Cytomax concentrate with water and get free of draft pack that had sucked me up a mile or so before.
Through the second time around the course's loop I kept up a nice tempo, shifting gears to the big ring on the flats, but dropping it down and being conservative on the rises. Hitting mile 50 I was psyched -- I felt great, and was rolling along well below my goal time of 2:45.
A few seconds of wobbly legs off the dismount and I ran into T2 feeling ready to hit the run strong.
Bike -- 2:40:11. 14/33 AG, 146/410 OA men.
The run ended up being a "close but no cigar" moment. My goal was to do 8 minute miles, and after a slow first mile up the 3-loop course's first hill, I was on pace. By the end of the first loop I'd gotten about 20 seconds ahead of pace and was moving smoothly -- taking a short 30 second walk on every second water stop and alternating water/orange slices and HEED.
I started to give a little back on the second loop, but was still only about 20 seconds over pace by mile 8. But the cumulative effects of the course's hills had trashed my legs by now. I hung on, but by mile 10 I couldn't will them along any faster and started shoveling bucketfuls of time back. The last downhill to the line was gutting it out to try to get under 5:10 with some seriously sore and straining quads.
Run -- 1:49:28. 12/33 AG, 166/410 OA men.
Total -- 5:09:26. 13/33 AG, 144/410 OA men.
Post-mortem:
Tickled pink with a new PR, but humbled by the competition in my AG. There's a lot of fast guys moving up. The top three were all 4:52 or better, and there were 8 guys in the 5:01-5:09 range. Solid competition!
But, I think I've got a good base to move into summer training and racing. Let's see if I can drop that PR again at the Patriot's 1/2 in September!
Now off on a 6-day backpacking trip on Wednesday -- a great way to recover and relax!
Ken
--
"It isn't what you do, but how you do it."
John Wooden
Monday, May 16, 2011
Sunday, April 17, 2011
Rumpass in Bumpass Internation Triathlon -- 4/16/2011
I don't think I've ever started a race with more apprehension than I have with the 2011 Rumpass in Bumpass International.
It wasn't the distance or my training. I've done plenty of Olympic-distance races, including Giant Acorn last season, which is on the same course, and my training has been very solid this winter and spring. In fact, I don't think I've ever come into a tri season with such a good base so early in the year.
It was the weather. In a word, it sucked. A steady rain was falling, with increasing and gusty winds. And the temperature, in the 50s at race time, didn't do anything to keep me warm. After setting up transition and covering my gear as best as possible I sheltered for a while under the C-ville Tri tent, shivering in my wetsuit.
By the time I got into the water for the 6th wave I was thoroughly discouraged. Cold, wet, and with no confidence. But the activity of treading water started to warm me up as we waited, and being in the water took away thoughts of the rain.
Swim
The triangular swim course starts on one side of peninsula and finishes on the other, with the transition area located on the ground in-between. The first leg went smoothly, after the initial bumping and jostling. Turning to begin the second leg I had trouble sighting the second leg. After a while I realized I was well off to the left and had to adjust to get back onto course. Eventually I sighted the second turn buoy and got my bearings. By the second leg the wind was coming from our right, and the water was much choppier. For some reason this made me happy, and I found myself enjoying the pitching around I was taking as I finished this and the final leg.
Swim -- 32:54. (9/32 AG). This was ridiculously slow for me. Everybody seemed to have slow swim legs, but I usually place higher relative to the field. I can only assume that my navigation errors really held me back.
T1
I decided before the race that I would put on arm warmers for the bike. I knew it would be slow, but I was afraid of the cool air and rain. My transition time, usually a strong point, showed the effects of this decision. T1 -- 3:32, (17/32 AG).
Bike
As I got on the bike I felt comfortable and warm, despite my earlier fears. I got down in the bars quickly and started overhauling riders from the previous waves.
Rumpass has a two-loop bike course, and it's one of my favorites. A few rollers, and several sections where you can really get going. I was surprised at how many riders I was passing as I got going.
By the end of the second loop I was feeling good and ready for the run. Coach Debi's infamous "double bricks" had me ready to go. A shoes-off running dismount and it was on to the final acts. 1:08:59 (4/32 AG, 21.5 mph avg) -- Very happy with this. A good bike leg.
T2
Transition was a mud pit by now, but I got a pretty quick change and got out on the run with no problems. 1:35 (6/35 AG)
Run
Despite the mud bog that was transition and the run start, I felt comfortable going into the run. Got in a good groove with a solid woman runner for the first few miles, then started to pick up my pace on the second half. Saw Mark passing the other way on both legs of the run, about a 1-1/2 miles ahead -- c'est la vie.
A strong run leg -- over 2 minutes faster than my run leg from last year's Giant Acorn, after a similar bike split. A good omen for the rest of the season. 46:12, 6/32 AG.
Recap
I had an enjoyable race, not what I anticipated when I was shivering at the start. Were it not for a lousy swim leg and T1, I had a good shot to fight for the 3rd podium spot. Nonetheless, I was very pleased for an early season race, especially with a strong run off of the bike. Next up, the Kinetic 1/2 IM, then a relaxing 6-day hike on the Appalachian Trail. 2:33:10 (6/32 AG, 109/435 males)
Happy Racing!
Ken
It wasn't the distance or my training. I've done plenty of Olympic-distance races, including Giant Acorn last season, which is on the same course, and my training has been very solid this winter and spring. In fact, I don't think I've ever come into a tri season with such a good base so early in the year.
It was the weather. In a word, it sucked. A steady rain was falling, with increasing and gusty winds. And the temperature, in the 50s at race time, didn't do anything to keep me warm. After setting up transition and covering my gear as best as possible I sheltered for a while under the C-ville Tri tent, shivering in my wetsuit.
By the time I got into the water for the 6th wave I was thoroughly discouraged. Cold, wet, and with no confidence. But the activity of treading water started to warm me up as we waited, and being in the water took away thoughts of the rain.
Swim
The triangular swim course starts on one side of peninsula and finishes on the other, with the transition area located on the ground in-between. The first leg went smoothly, after the initial bumping and jostling. Turning to begin the second leg I had trouble sighting the second leg. After a while I realized I was well off to the left and had to adjust to get back onto course. Eventually I sighted the second turn buoy and got my bearings. By the second leg the wind was coming from our right, and the water was much choppier. For some reason this made me happy, and I found myself enjoying the pitching around I was taking as I finished this and the final leg.
Swim -- 32:54. (9/32 AG). This was ridiculously slow for me. Everybody seemed to have slow swim legs, but I usually place higher relative to the field. I can only assume that my navigation errors really held me back.
T1
I decided before the race that I would put on arm warmers for the bike. I knew it would be slow, but I was afraid of the cool air and rain. My transition time, usually a strong point, showed the effects of this decision. T1 -- 3:32, (17/32 AG).
Bike
As I got on the bike I felt comfortable and warm, despite my earlier fears. I got down in the bars quickly and started overhauling riders from the previous waves.
Rumpass has a two-loop bike course, and it's one of my favorites. A few rollers, and several sections where you can really get going. I was surprised at how many riders I was passing as I got going.
By the end of the second loop I was feeling good and ready for the run. Coach Debi's infamous "double bricks" had me ready to go. A shoes-off running dismount and it was on to the final acts. 1:08:59 (4/32 AG, 21.5 mph avg) -- Very happy with this. A good bike leg.
T2
Transition was a mud pit by now, but I got a pretty quick change and got out on the run with no problems. 1:35 (6/35 AG)
Run
Despite the mud bog that was transition and the run start, I felt comfortable going into the run. Got in a good groove with a solid woman runner for the first few miles, then started to pick up my pace on the second half. Saw Mark passing the other way on both legs of the run, about a 1-1/2 miles ahead -- c'est la vie.
A strong run leg -- over 2 minutes faster than my run leg from last year's Giant Acorn, after a similar bike split. A good omen for the rest of the season. 46:12, 6/32 AG.
Recap
I had an enjoyable race, not what I anticipated when I was shivering at the start. Were it not for a lousy swim leg and T1, I had a good shot to fight for the 3rd podium spot. Nonetheless, I was very pleased for an early season race, especially with a strong run off of the bike. Next up, the Kinetic 1/2 IM, then a relaxing 6-day hike on the Appalachian Trail. 2:33:10 (6/32 AG, 109/435 males)
Happy Racing!
Ken
Friday, December 03, 2010
Philadelphia 1/2-Marathon (11/21/10)
Summary: 1/2 marathon -- 1:34:59. 10/228 AG, 225/8412OA.
Long report:
I'd decided that I'd close my season this year with a 1/2 marathon. I'd already run a marathon in the spring, and I thought that training for a fast half would be beneficial in building stamina and speed for future longer runs and triathlons. Going into the race I felt good about my training -- I'd had a good series of track workouts and had tapered nicely. I'd even lost a few pounds in the previous month, thanks to some careful calorie counting.
After an uneventful drive up on Saturday, I got checked in, went to the expo and headed out to dinner. It was great to actually meet so many of the regular list contributors in the flesh.
Sunday morning I was up at 4 AM and driving in at 5:30. Got right off the freeway and into a parking garage, then a short walk to the starting area. It was a beautiful morning and I relaxed for a while, watching the hustle and bustle that's such a part of a big-city marathon. With 30 minutes to go I checked my bag, jogged for a while and worked my way up to the first corral.
Standing in the first corral, with about 16,000 people behind me, I reminded myself not to get too amped up, and seeded myself at the very back of the pack in my group. At 7 AM the horn went off and the journey started.
Debi had given me strict marching orders -- first mile at 7:30, then drop it down to 7:05 or so and go hard. "Quit thinking that you're slow," she'd said, and I was determined to break out of my usual conservative racing style (within reason, of course).
I settled in nicely during the first mile, right on pace. The weather was perfect, and I took off my fleece hat and tucked it into my shorts. Now I was wearing shorts, a short-sleeve technical shirt, home-made arm warmers and throw-away running gloves. Mile 2 clocked in at 7:08, as we headed across town. As we turned south along the river I passed the 3:10 marathon pace group and got some open space around me. We turned back and started back across the city. Some great crowds lined the streets in the central city and it was easy to feed off their energy as I kept the pace in the low 7's.
After crossing the river we turned onto the Drexel campus and passed a couple of rowdy frat houses. The first notable hills were here, and I had to push hard to keep up with the runners around me. It was a little humbling to try to keep pace with the marathoners who were shooting for times in the low 3-hour range. They were running easy, and I was having to dig deep to keep up.
Mile 8 was a tough uphill slog, and my speed was dropping, but I kept telling myself I just had to gut it out a little longer then kick the downhill to the river and the final flat stretch. I grabbed a gel at mile 9 (I'd forgotten and left mine in my checked bag) and choked down a little bit. I was into that stretch in every race where your body starts telling you it doesn't want to do this anymore.
Finally we hit the fast descent to the river. I picked up some time, but when I hit the flats along the river I could feel my speed slipping. I had a bad patch from mile 10 to 11, but rallied a bit and pulled my form back together when I saw mile 11. If I could just keep it together I could break 1:35. Off came the gloves and arm-warmers -- pitched to the side of the road.
After the 12th mile I sensed something behind me. I glanced back and saw the 3:10 marathon pace group. They'd gathered numbers and were catching up. I felt like a wounded elk being chased down by a pack of wolves. As I came to the turn-off for the 1/2 marathon finish I had to fight my way through them to get to the right side of the course. Then suddenly I was in the clear, with just a run past the art museum, a looping turn and a short straight to the finish.
I crossed theline breathless and totally spent. 1:35:03 on my watch, but the official results have my chip time at 1:34:59. A fun race on a great course, and then I went and got a cheesesteak sandwich. Good times all around.
Ken
Long report:
I'd decided that I'd close my season this year with a 1/2 marathon. I'd already run a marathon in the spring, and I thought that training for a fast half would be beneficial in building stamina and speed for future longer runs and triathlons. Going into the race I felt good about my training -- I'd had a good series of track workouts and had tapered nicely. I'd even lost a few pounds in the previous month, thanks to some careful calorie counting.
After an uneventful drive up on Saturday, I got checked in, went to the expo and headed out to dinner. It was great to actually meet so many of the regular list contributors in the flesh.
Sunday morning I was up at 4 AM and driving in at 5:30. Got right off the freeway and into a parking garage, then a short walk to the starting area. It was a beautiful morning and I relaxed for a while, watching the hustle and bustle that's such a part of a big-city marathon. With 30 minutes to go I checked my bag, jogged for a while and worked my way up to the first corral.
Standing in the first corral, with about 16,000 people behind me, I reminded myself not to get too amped up, and seeded myself at the very back of the pack in my group. At 7 AM the horn went off and the journey started.
Debi had given me strict marching orders -- first mile at 7:30, then drop it down to 7:05 or so and go hard. "Quit thinking that you're slow," she'd said, and I was determined to break out of my usual conservative racing style (within reason, of course).
I settled in nicely during the first mile, right on pace. The weather was perfect, and I took off my fleece hat and tucked it into my shorts. Now I was wearing shorts, a short-sleeve technical shirt, home-made arm warmers and throw-away running gloves. Mile 2 clocked in at 7:08, as we headed across town. As we turned south along the river I passed the 3:10 marathon pace group and got some open space around me. We turned back and started back across the city. Some great crowds lined the streets in the central city and it was easy to feed off their energy as I kept the pace in the low 7's.
After crossing the river we turned onto the Drexel campus and passed a couple of rowdy frat houses. The first notable hills were here, and I had to push hard to keep up with the runners around me. It was a little humbling to try to keep pace with the marathoners who were shooting for times in the low 3-hour range. They were running easy, and I was having to dig deep to keep up.
Mile 8 was a tough uphill slog, and my speed was dropping, but I kept telling myself I just had to gut it out a little longer then kick the downhill to the river and the final flat stretch. I grabbed a gel at mile 9 (I'd forgotten and left mine in my checked bag) and choked down a little bit. I was into that stretch in every race where your body starts telling you it doesn't want to do this anymore.
Finally we hit the fast descent to the river. I picked up some time, but when I hit the flats along the river I could feel my speed slipping. I had a bad patch from mile 10 to 11, but rallied a bit and pulled my form back together when I saw mile 11. If I could just keep it together I could break 1:35. Off came the gloves and arm-warmers -- pitched to the side of the road.
After the 12th mile I sensed something behind me. I glanced back and saw the 3:10 marathon pace group. They'd gathered numbers and were catching up. I felt like a wounded elk being chased down by a pack of wolves. As I came to the turn-off for the 1/2 marathon finish I had to fight my way through them to get to the right side of the course. Then suddenly I was in the clear, with just a run past the art museum, a looping turn and a short straight to the finish.
I crossed theline breathless and totally spent. 1:35:03 on my watch, but the official results have my chip time at 1:34:59. A fun race on a great course, and then I went and got a cheesesteak sandwich. Good times all around.
Ken
Monday, October 04, 2010
Giant Acorn International Tri (10/2/10)
Giant Acorn International was the end of the triathlon season for me in 2010, and I couldn't have asked for a better day to get out and race. Comfortable water temps, wetsuit legal, bluebird skies, light wind and sun. Add a fast course, a strong field, plus SetUp Event's usual competent management.
To top it off, a big contingent of C-ville athletes were on hand, complete with tent and post-race goodies. It made for a fun Saturday at Lake Anna.
I got to race early and snagged a sport near the end of my rack segment, got my gear laid out and hung out at the tent for a while, watching the transition area fill up with the usual assortment of contenders, newbies, and "just happy to be here" competitors. After liberal applications of Pam on my legs and wetsuit, I was ready to get started.
As usual, the gray hairs were near the back. Wave 6, in fact. The swim started in-water, then followed a triangular course with a long middle segment before we turned for home and T1. I felt smooth throughout the swim, and sighted pretty well -- easy because of all the people in front of me. Got a nice kick in the face from a red cap on the last leg, but otherwise no big issues.
Swim -- 28:54, 5/28 AG
I was determined to blast my transitions today, and I went hard through T1. The wetsuit came off quickly, and it was glasses/helmet on, grab the bike and go. It always surprises me how many people I see jogging or walking through transition -- I know I can't afford to give up any chance to make up time!
T1 -- 1:45, 1/28 AG
The bike started with a long run over the grass then a run up a hill on some pitted asphalt to the mount line. I was running barefoot, but it didn't seem to bother me any. I got on the bike, keeping it in the small ring for the first minute or so while I got my feet into the shoes and my breathing under control.
I enjoyed the two-lap course, and felt very good on the bike. Knowing the course for the second lap was a real advantage, and I upped my average speed on the second lap. I had a couple of 40-somethings pass me, and then played tag with a 51-year old who caught me on the second lap. He was a bit stronger so I let him go, figuring I'd get him in T2. It was one of my better bike efforts, but I've got to hit the bike harder this upcoming year if I want to be competitive (so look for me bringing up the rear on the Saturday rides in the future.)
Bike -- 1:08:32 (21.72 mph), 6/28 AG.
A flying dismount got me a few kudos from the crowd, then I booked hard down the hill into T2. I slipped my shoes on, grabbed my gear and headed out, keeping an eye ahead for the guy who'd passed me on the bike.
T2 -- 1:31, 1/28 AG.
The run was also a two-loop course, and hillier than I'd anticipated. At the first turn-around, I saw my bike competitor, maybe 30 seconds back, so I had some good incentive to keep it going. The first two miles came in at around 7:45 pace, but I started to fade a bit in the third mile. Fortunately I got a second wind as the second lap began and started picking up speed. Barry Young, a fellow C-ville triathlete (and Masters winner) went flying by at one point, causing the guy I was passing to say "that dude is fast." I could only agree.
By the last mile I knew I'd given it a good effort and was putting on as strong a finish as I could manage, hoping no one would sneak up on me. No worries -- I had space on either side as I finished.
I felt great about the effort on the run -- I was completely cooked at the end. The time was a bit slower than I would have liked, but I'll chalk that up to the rough patch in the middle.
Run -- 48:21 (7:41/mi), 5/28 AG
Overall -- 2:29:02, 4/28 AG
I felt good about the race. I figured I'd need to get under 1:30 to have any chance to place in AG, but that wasn't quite good enough. But no regrets, I gave it the best effort I had that day. It's been a good season, and an eventful year. Time to try and raise the bar for next season.
Ken
To top it off, a big contingent of C-ville athletes were on hand, complete with tent and post-race goodies. It made for a fun Saturday at Lake Anna.
I got to race early and snagged a sport near the end of my rack segment, got my gear laid out and hung out at the tent for a while, watching the transition area fill up with the usual assortment of contenders, newbies, and "just happy to be here" competitors. After liberal applications of Pam on my legs and wetsuit, I was ready to get started.
As usual, the gray hairs were near the back. Wave 6, in fact. The swim started in-water, then followed a triangular course with a long middle segment before we turned for home and T1. I felt smooth throughout the swim, and sighted pretty well -- easy because of all the people in front of me. Got a nice kick in the face from a red cap on the last leg, but otherwise no big issues.
Swim -- 28:54, 5/28 AG
I was determined to blast my transitions today, and I went hard through T1. The wetsuit came off quickly, and it was glasses/helmet on, grab the bike and go. It always surprises me how many people I see jogging or walking through transition -- I know I can't afford to give up any chance to make up time!
T1 -- 1:45, 1/28 AG
The bike started with a long run over the grass then a run up a hill on some pitted asphalt to the mount line. I was running barefoot, but it didn't seem to bother me any. I got on the bike, keeping it in the small ring for the first minute or so while I got my feet into the shoes and my breathing under control.
I enjoyed the two-lap course, and felt very good on the bike. Knowing the course for the second lap was a real advantage, and I upped my average speed on the second lap. I had a couple of 40-somethings pass me, and then played tag with a 51-year old who caught me on the second lap. He was a bit stronger so I let him go, figuring I'd get him in T2. It was one of my better bike efforts, but I've got to hit the bike harder this upcoming year if I want to be competitive (so look for me bringing up the rear on the Saturday rides in the future.)
Bike -- 1:08:32 (21.72 mph), 6/28 AG.
A flying dismount got me a few kudos from the crowd, then I booked hard down the hill into T2. I slipped my shoes on, grabbed my gear and headed out, keeping an eye ahead for the guy who'd passed me on the bike.
T2 -- 1:31, 1/28 AG.
The run was also a two-loop course, and hillier than I'd anticipated. At the first turn-around, I saw my bike competitor, maybe 30 seconds back, so I had some good incentive to keep it going. The first two miles came in at around 7:45 pace, but I started to fade a bit in the third mile. Fortunately I got a second wind as the second lap began and started picking up speed. Barry Young, a fellow C-ville triathlete (and Masters winner) went flying by at one point, causing the guy I was passing to say "that dude is fast." I could only agree.
By the last mile I knew I'd given it a good effort and was putting on as strong a finish as I could manage, hoping no one would sneak up on me. No worries -- I had space on either side as I finished.
I felt great about the effort on the run -- I was completely cooked at the end. The time was a bit slower than I would have liked, but I'll chalk that up to the rough patch in the middle.
Run -- 48:21 (7:41/mi), 5/28 AG
Overall -- 2:29:02, 4/28 AG
I felt good about the race. I figured I'd need to get under 1:30 to have any chance to place in AG, but that wasn't quite good enough. But no regrets, I gave it the best effort I had that day. It's been a good season, and an eventful year. Time to try and raise the bar for next season.
Ken
Sunday, September 26, 2010
Big Lick International Triathlon -- 9/26/10
Summary: International distance. 2:37:57, 1/10 AG 50-54.
Long report:
The Big Lick International, at Smith Mountain Lake, has been around for over 20 years, but this was the first time I've ever traveled to it. The race has a reputation for being a pretty challenging course, with a lot of rolling hills on the bike, and a pretty challenging run course. Complicating the day would be unseasonably warm weather coupled with a late start -- meaning a hot, sunny run.
I rolled out of bed at 4 AM, loaded the truck and hit the road. Got to the race site with no problems, even before packet pickup had opened up. I picked up my packet when they opened, got marked, grabbed my chip, and snagged a good spot on the end of my rack. I puttered around for a while with my set up, then settled down to wait.
Since the race was serving as the mid-Atlantic Collegiate Championship, waiting was pretty entertaining. Lots of college kids running around in their team kit getting set up and pumping each other up. College tri teams are always an interesting contrast. Since they're strictly club teams, you'll see everything from serious young athletes, like the young lady from Virginia Tech with the P3 racking next to me, along with kids who are doing their first or second races ever.
Swim --
The swim was wetsuit legal and comfy at 77 degrees. My wave, the fourth, started on the beach. I lined up on the outside and found pretty clear going as we charged to the first turn of the triangular course. Not much to report on the swim -- I had a good rhythm throughout and no problems siting as I went along the course.
The swim ended with a quick jog up the beach, up a short flight of stairs and then a relatively long run to transition.
T1 --
After my last race, where I'd had some difficulty with my wet suit, I'd planned ahead. I'd trimmed 1 inch off the legs of my suit and applied liberal amounts of PAM on my legs and the inside my suit. Of came the suit, quick as a whistle. On with my glasses, then the helmet, grabbed my bike and trotted out.
Bike
T1 to the mount line required a short run up a pretty steep hill. I was a little breathless as I mounted the bike, but got riding and got my feet into my shoes without any problems.
Then the fun started.
Three times in the first four miles I dropped my chain. No rhyme or reason, except that each time I was in the small ring. Well, enough of that, I'll just stay in the big ring. After getting my wits back about me, I settled into a good rhythm, passed a couple of guys in my AG and was starting to enjoy myself. But the second half of the course is harder than the first, and my decision to stay in the big ring started telling on my legs. Still, I didn't want to risk another thrown chain, so I kept grinding away.
The last mile or so was a nice relief as the course sloped back down to the lake. I jumped off at the dismount and trotted down the hill barefoot into T2. Not the best bike, but at least I didn't panic too badly after the snafus at the start.
T2 -- smooth sailing.
Run --
No fun here. It was definitely hot now. The first mile was uphill, around 8:15 then picked it up a little on the next couple miles. But I didn't have any legs to go faster -- it was just suck it up and grind it out. At least most of the other people I saw on the course didn't look like they were enjoying themselves any more than me.
I managed to slog through a couple of difficult miles at 4 and 5, and picked it up some on the last downhill mile. Still, I was darned happy to see the finish line.
Stats --
Swim -- 29:15, 5/10 AG
T1 -- 1:31, 1/10 AG
Bike -- 1:13:43, 1/10 AG
T2 -- :57, 1/10 AG
Run -- 52:29, 1/10 AG
2:37:54, 1/10 AG
Ken
Long report:
The Big Lick International, at Smith Mountain Lake, has been around for over 20 years, but this was the first time I've ever traveled to it. The race has a reputation for being a pretty challenging course, with a lot of rolling hills on the bike, and a pretty challenging run course. Complicating the day would be unseasonably warm weather coupled with a late start -- meaning a hot, sunny run.
I rolled out of bed at 4 AM, loaded the truck and hit the road. Got to the race site with no problems, even before packet pickup had opened up. I picked up my packet when they opened, got marked, grabbed my chip, and snagged a good spot on the end of my rack. I puttered around for a while with my set up, then settled down to wait.
Since the race was serving as the mid-Atlantic Collegiate Championship, waiting was pretty entertaining. Lots of college kids running around in their team kit getting set up and pumping each other up. College tri teams are always an interesting contrast. Since they're strictly club teams, you'll see everything from serious young athletes, like the young lady from Virginia Tech with the P3 racking next to me, along with kids who are doing their first or second races ever.
Swim --
The swim was wetsuit legal and comfy at 77 degrees. My wave, the fourth, started on the beach. I lined up on the outside and found pretty clear going as we charged to the first turn of the triangular course. Not much to report on the swim -- I had a good rhythm throughout and no problems siting as I went along the course.
The swim ended with a quick jog up the beach, up a short flight of stairs and then a relatively long run to transition.
T1 --
After my last race, where I'd had some difficulty with my wet suit, I'd planned ahead. I'd trimmed 1 inch off the legs of my suit and applied liberal amounts of PAM on my legs and the inside my suit. Of came the suit, quick as a whistle. On with my glasses, then the helmet, grabbed my bike and trotted out.
Bike
T1 to the mount line required a short run up a pretty steep hill. I was a little breathless as I mounted the bike, but got riding and got my feet into my shoes without any problems.
Then the fun started.
Three times in the first four miles I dropped my chain. No rhyme or reason, except that each time I was in the small ring. Well, enough of that, I'll just stay in the big ring. After getting my wits back about me, I settled into a good rhythm, passed a couple of guys in my AG and was starting to enjoy myself. But the second half of the course is harder than the first, and my decision to stay in the big ring started telling on my legs. Still, I didn't want to risk another thrown chain, so I kept grinding away.
The last mile or so was a nice relief as the course sloped back down to the lake. I jumped off at the dismount and trotted down the hill barefoot into T2. Not the best bike, but at least I didn't panic too badly after the snafus at the start.
T2 -- smooth sailing.
Run --
No fun here. It was definitely hot now. The first mile was uphill, around 8:15 then picked it up a little on the next couple miles. But I didn't have any legs to go faster -- it was just suck it up and grind it out. At least most of the other people I saw on the course didn't look like they were enjoying themselves any more than me.
I managed to slog through a couple of difficult miles at 4 and 5, and picked it up some on the last downhill mile. Still, I was darned happy to see the finish line.
Stats --
Swim -- 29:15, 5/10 AG
T1 -- 1:31, 1/10 AG
Bike -- 1:13:43, 1/10 AG
T2 -- :57, 1/10 AG
Run -- 52:29, 1/10 AG
2:37:54, 1/10 AG
Ken
Monday, July 12, 2010
Colonial Beach Olympic Tri --7/11/2010
Summary -- Olympic Distance Tri -- 2:28:32; 2/12 AG; 35/120 OA male
Long report --
I'm going to skip the usual narrative report and grade myself with comments for each section. I'll throw in an overall grade and comments at the end.
Swim -- 32:52; 3/12 AG.
The swim was warm and wet-suit free. Actually the first time I've ever done Olympic distance without a wetsuit. I chose to start out a little on the easy side which was probably good from a pacing standpoint, but bad from the standpoint of traffic -- I really got jostled around badly on the first 1/6th of the course. Navigation was pretty good on the 2-lap triangular course, but I did drift badly off to the left on the end of the first lap.
I got out of the water feeling good, so I was able to scoot up the beach and into transition at a good pace.
Grade -- C. I swam within myself and at a good steady pace, but I've got to stretch what I'm doing in training -- maybe by finding some fast swim partners. My AG's winner put 3:28 on me in the swim. The race was never in doubt from that point on.
T1 -- 1:15; 2/12 AG.
Grade - A. Smooth, steady. Quick jog out with the bike and a trouble-free getaway.
Bike -- 1:07:06 -- 22.2 mph avg; 4/12 AG.
Although this had my lowest AG placement, it was my highest OA male placement, and significantly faster than my ride from last year. Drinking and nutrition were spot on, and I kept the RPMs high throughout the ride. I also caught up to, and passed one of the stronger female competitiors. Forget her name -- Bernardes, maybe? ;-)
Grade -- B+. It's possible I could have gone a bit harder, but there was the matter of a 10K run to follow. It's hard to say whether pushing the bike a little more would have helped or hurt. At any rate, I got off the bike feeling strong and satisfied with the leg.
T2 -- :57; 2/12 AG.
Grade -- A. Smooth and steady. Shoes on, grab my hat, race belt and e-caps -- jog out.
Run -- 46:21; 3/12 AG.
Debi followed me off the bike into transition (yes, I passed her on the bike) and shouted at me to start easy. Good advice, since I'd buried myself on the first mile of the run last year. I kept the pace moderate and concentrated on form while I got my legs under me. My splits reflected this -- 7:30, 7:30, 7:23, 7:18, 7:30, 7:30 (pace for 1.2). Got about the right amount of water in, and more on my head as it heated up.
Grade -- B. I wanted to drop the splits consistently over the last 4 miles, but stalled out a little bit on miles 5 and 6. Some of it might have been lack of motivation. I was running most of the end of the run alone, without anyone to key on in front of me, and no one behind to push me. I've got to find an inner motivation to draw on when that happens. Overall pacing was good, though, and I think my running form held up very well.
Summary and Overall Grade.
A solid B. I think I raced very near the top of what I'm capable of doing right now. I liked the fact that the sum of the race was more than the parts -- it's nice when your OA placement is higher than either the swim, bike, or run legs.
Going forward I've got to decide where I'm going with the sport. It's fun be able to go out and place in my AG at local races, but the best guys in my AG are clearly stronger -- 1st had 5 minutes on me. And with more guys aging up next year, I can't count on taking home hardware unless I keep improving and pushing myself more in training.
I'll keep my nose to grindstone and see where it takes me.
Ken
Long report --
I'm going to skip the usual narrative report and grade myself with comments for each section. I'll throw in an overall grade and comments at the end.
Swim -- 32:52; 3/12 AG.
The swim was warm and wet-suit free. Actually the first time I've ever done Olympic distance without a wetsuit. I chose to start out a little on the easy side which was probably good from a pacing standpoint, but bad from the standpoint of traffic -- I really got jostled around badly on the first 1/6th of the course. Navigation was pretty good on the 2-lap triangular course, but I did drift badly off to the left on the end of the first lap.
I got out of the water feeling good, so I was able to scoot up the beach and into transition at a good pace.
Grade -- C. I swam within myself and at a good steady pace, but I've got to stretch what I'm doing in training -- maybe by finding some fast swim partners. My AG's winner put 3:28 on me in the swim. The race was never in doubt from that point on.
T1 -- 1:15; 2/12 AG.
Grade - A. Smooth, steady. Quick jog out with the bike and a trouble-free getaway.
Bike -- 1:07:06 -- 22.2 mph avg; 4/12 AG.
Although this had my lowest AG placement, it was my highest OA male placement, and significantly faster than my ride from last year. Drinking and nutrition were spot on, and I kept the RPMs high throughout the ride. I also caught up to, and passed one of the stronger female competitiors. Forget her name -- Bernardes, maybe? ;-)
Grade -- B+. It's possible I could have gone a bit harder, but there was the matter of a 10K run to follow. It's hard to say whether pushing the bike a little more would have helped or hurt. At any rate, I got off the bike feeling strong and satisfied with the leg.
T2 -- :57; 2/12 AG.
Grade -- A. Smooth and steady. Shoes on, grab my hat, race belt and e-caps -- jog out.
Run -- 46:21; 3/12 AG.
Debi followed me off the bike into transition (yes, I passed her on the bike) and shouted at me to start easy. Good advice, since I'd buried myself on the first mile of the run last year. I kept the pace moderate and concentrated on form while I got my legs under me. My splits reflected this -- 7:30, 7:30, 7:23, 7:18, 7:30, 7:30 (pace for 1.2). Got about the right amount of water in, and more on my head as it heated up.
Grade -- B. I wanted to drop the splits consistently over the last 4 miles, but stalled out a little bit on miles 5 and 6. Some of it might have been lack of motivation. I was running most of the end of the run alone, without anyone to key on in front of me, and no one behind to push me. I've got to find an inner motivation to draw on when that happens. Overall pacing was good, though, and I think my running form held up very well.
Summary and Overall Grade.
A solid B. I think I raced very near the top of what I'm capable of doing right now. I liked the fact that the sum of the race was more than the parts -- it's nice when your OA placement is higher than either the swim, bike, or run legs.
Going forward I've got to decide where I'm going with the sport. It's fun be able to go out and place in my AG at local races, but the best guys in my AG are clearly stronger -- 1st had 5 minutes on me. And with more guys aging up next year, I can't count on taking home hardware unless I keep improving and pushing myself more in training.
I'll keep my nose to grindstone and see where it takes me.
Ken
Monday, April 26, 2010
Boston Marathon Race Report
Summary: 3:41:17. 8:27 pace.
Long report:
As you can imagine, I've been excited about the opportunity to compete at Boston since I slid under the qualifying standard back in February 2009. Excited mainly because running at Boston was something that I always assumed I couldn't do. "I'm too slow." "Real marathoners run at Boston." "I'll never run that fast." But as I slowly started to evolve from an overweight 40-something to a decent 50-something racer, it dawned on me that what had seemed impossible was possible, if I devoted my efforts toward the goal.
And now, here I was.
You could sense the energy in the town from the moment I stepped into my hotel lobby. Lots of fit-looking people casually lounged about in their apparel of choice -- the ubiquitous Boston jacket. We were all around town, eying each other unobtrusively on the T, clutching our race packets and Adidas shopping bags like they were our most precious possessions.
Saturday and Sunday were a whirl. Packet pickup, dinner and brunch with acquaintances from my email group. An excellent Italian meal in the North End on Sunday night (thank goodness I made reservations), then back to the hotel for a sleepless night.
Monday dawned bright and clear, cool with a stiff breeze from the North. Really couldn't ask for better. As I stepped off the T at the Boston Common I stopped and did a double-take. Runners everywhere, herded into lines by friendly volunteers, all waiting their turn for a ride on a yellow school bus to Hopkinton. I chatted up my fellow riders on the way out. A few vets, outwardly calm; a lot of first-timers, all nervously repeating "the advice" -- don't go out too fast!
At the Athlete's Village I grabbed a coffee and settled down to wait. I was number 14332, so second wave, first corral for me. The crowd thinned as the first wave departed, then finally it was time to start the hike down the road to the start. The energy in the air was palpable, and I made myself slow down as I walked towards my corral. The start area was like an ants nest that's been kicked over -- runners scurried everywhere, afraid they wouldn't get into their corral on time. No worries for me -- I slipped in with minutes to spare and took lots of deep breaths.
And we're off.
From the start the road was lined with spectators clapping and cheering. I couldn't believe that I was actually there, 26.2 miles from the finish, running down a two-lane road that would lead me through all this history and tradition. I had to reach up and dab my eyes so I could see ahead of me. Wow.
But now it was time to concentrate. They were right about the course -- it WAS a steep downhill. I held it back nicely through the first mile, around 8:45, then let it stretch out a bit for the second and third. Probably just a bit too fast there, with both in the low 8s.
5K -- 25:11. 8:07 pace.
As we passed through Ashland and a rowdy biker bar I eased off the pace a bit. Hold it back until Framingham and then lock in, I told myself. The downhills leveled a bit and we passed over a few easy rollers. I tested my legs a bit on some of the short uphills and felt strong. So far so good.
10K -- 51:09. 8:15 pace.
Framingham now, and we passed the train station. The crowds have never gone away, and now they're growing in size. I've never done a run with so much enthusiasm and energy along the way. You almost feel as if you're being carried along by the crowd's support. The miles started clicking off smoothly now, all right in the range I was looking for. I was into a smooth routine -- hit a water stop about every 16-17 minutes, rotating between Gatorade, water with Endurolytes, and a gel packet. On through Natick and yet bigger crowds.
15K -- 1:16:39. 8:15 pace.
Now a crucial section was coming up. A downhill leading into Wellesley, followed by the half-way mark. I reminded myself not to get suckered into picking up my pace. Relax and enjoy the attention of the young ladies. As I approached Wellesley I realized it was true -- you could hear the girls screaming a half-mile away. My rock star moment approached.
Wellesley was loads of fun--virtually every girl held up a sign saying "Kiss me, I'm...." How could I not oblige? So, my thanks for the kisses from all five of you.
20K -- 1:42:14. 8:15 pace.
It was time to gather myself for the test to come. I passed the 1/2 marathon in 1:47:43, and concentrated on keeping in control, saving myself for the Newton hills. The miles were sliding by in a blur by now, a steady repetition of screaming crowds, waterstops, and repetitive footfalls. My confidence was growing with every stride.
25K -- 2:07:45. 8:15 pace.
Here it was -- the steep downhill I'd seen on the course maps, leading into the first hill. Down we went and then I started up. It was time to put it into my hill gear -- shorten the stride, swing the arms, eyes on the road, not looking up. Emotion got the better of me -- I was at the Newton Hills, ready to run and take it home strong, and I had to brush away tears from my eyes. I started passing runners and fed off the energy. Over the first hill, gather myself, and then over the second, relaxing my stride and regathering on the downhills.
30K -- 2:33:20. 8:15 pace.
Number three was steep but short. The effort was starting to tell on me now, but I felt confident. One more climb, then downhill to Boston. Heartbreak Hill appeared, with all its mad insanity. The BC students were enjoying the day with gusto and cheering us on like a pack of howling wolves. I couldn't help but be caught up in the energy of it, and went over the top of Heartbreak Hill as if I'd won the Superbowl -- high-fives, fist pumps, yelling out loud. YES! I'd done it -- now just hold it together.
The long descent began. I tested my legs. Sore, but not too bad, so I relaxed on the downward slope and gather myself for the final push. I ran conservatively as the road descended into Brookline.
35K -- 2:29:56. 8:17 pace.
I'd lost a little bit of time on the last two hills but as I hit Mile 22 I felt confident I could get back into rhythm and click off 4 miles at around 8:05-8:10 pace. That would get me my ticket for next year, and at that moment I wanted nothing more than to come back and race here again. Mile 23 told me a different story. The legs and body wouldn't respond any more. My pace was slowing. I tried to grab onto every runner who passed me and match pace, but it was no good. Mile 23, Mile 24, Mile 25 -- each hammered home the depressing truth. I was cooked.
40K -- 3:27:45. 8:22 pace.
There's nothing more deflating than watching a goal slip away at the last moment. I kept running for pride if for nothing else. Finally the turn onto Hereford, and the final stretch onto Boyleston. Huge crowds still, cheering like maniacs for the middle of the pack. No sprint to the finish for me, but I held it together for the obligatory two fists in the air victory salute.
26.2 -- 3:41:17. 8:27 pace.
10405/23126 overall (seeded 14332),
964/1894 in M 50-54
7572/13354 overall men
Any disappointment in not punching my ticket for next year or getting a PR was pretty short-lived. I'd gotten to Boston, and I'd given it a good effort. No regrets, only amazing memories.
Ken
(What next?)
Long report:
As you can imagine, I've been excited about the opportunity to compete at Boston since I slid under the qualifying standard back in February 2009. Excited mainly because running at Boston was something that I always assumed I couldn't do. "I'm too slow." "Real marathoners run at Boston." "I'll never run that fast." But as I slowly started to evolve from an overweight 40-something to a decent 50-something racer, it dawned on me that what had seemed impossible was possible, if I devoted my efforts toward the goal.
And now, here I was.
You could sense the energy in the town from the moment I stepped into my hotel lobby. Lots of fit-looking people casually lounged about in their apparel of choice -- the ubiquitous Boston jacket. We were all around town, eying each other unobtrusively on the T, clutching our race packets and Adidas shopping bags like they were our most precious possessions.
Saturday and Sunday were a whirl. Packet pickup, dinner and brunch with acquaintances from my email group. An excellent Italian meal in the North End on Sunday night (thank goodness I made reservations), then back to the hotel for a sleepless night.
Monday dawned bright and clear, cool with a stiff breeze from the North. Really couldn't ask for better. As I stepped off the T at the Boston Common I stopped and did a double-take. Runners everywhere, herded into lines by friendly volunteers, all waiting their turn for a ride on a yellow school bus to Hopkinton. I chatted up my fellow riders on the way out. A few vets, outwardly calm; a lot of first-timers, all nervously repeating "the advice" -- don't go out too fast!
At the Athlete's Village I grabbed a coffee and settled down to wait. I was number 14332, so second wave, first corral for me. The crowd thinned as the first wave departed, then finally it was time to start the hike down the road to the start. The energy in the air was palpable, and I made myself slow down as I walked towards my corral. The start area was like an ants nest that's been kicked over -- runners scurried everywhere, afraid they wouldn't get into their corral on time. No worries for me -- I slipped in with minutes to spare and took lots of deep breaths.
And we're off.
From the start the road was lined with spectators clapping and cheering. I couldn't believe that I was actually there, 26.2 miles from the finish, running down a two-lane road that would lead me through all this history and tradition. I had to reach up and dab my eyes so I could see ahead of me. Wow.
But now it was time to concentrate. They were right about the course -- it WAS a steep downhill. I held it back nicely through the first mile, around 8:45, then let it stretch out a bit for the second and third. Probably just a bit too fast there, with both in the low 8s.
5K -- 25:11. 8:07 pace.
As we passed through Ashland and a rowdy biker bar I eased off the pace a bit. Hold it back until Framingham and then lock in, I told myself. The downhills leveled a bit and we passed over a few easy rollers. I tested my legs a bit on some of the short uphills and felt strong. So far so good.
10K -- 51:09. 8:15 pace.
Framingham now, and we passed the train station. The crowds have never gone away, and now they're growing in size. I've never done a run with so much enthusiasm and energy along the way. You almost feel as if you're being carried along by the crowd's support. The miles started clicking off smoothly now, all right in the range I was looking for. I was into a smooth routine -- hit a water stop about every 16-17 minutes, rotating between Gatorade, water with Endurolytes, and a gel packet. On through Natick and yet bigger crowds.
15K -- 1:16:39. 8:15 pace.
Now a crucial section was coming up. A downhill leading into Wellesley, followed by the half-way mark. I reminded myself not to get suckered into picking up my pace. Relax and enjoy the attention of the young ladies. As I approached Wellesley I realized it was true -- you could hear the girls screaming a half-mile away. My rock star moment approached.
Wellesley was loads of fun--virtually every girl held up a sign saying "Kiss me, I'm...." How could I not oblige? So, my thanks for the kisses from all five of you.
20K -- 1:42:14. 8:15 pace.
It was time to gather myself for the test to come. I passed the 1/2 marathon in 1:47:43, and concentrated on keeping in control, saving myself for the Newton hills. The miles were sliding by in a blur by now, a steady repetition of screaming crowds, waterstops, and repetitive footfalls. My confidence was growing with every stride.
25K -- 2:07:45. 8:15 pace.
Here it was -- the steep downhill I'd seen on the course maps, leading into the first hill. Down we went and then I started up. It was time to put it into my hill gear -- shorten the stride, swing the arms, eyes on the road, not looking up. Emotion got the better of me -- I was at the Newton Hills, ready to run and take it home strong, and I had to brush away tears from my eyes. I started passing runners and fed off the energy. Over the first hill, gather myself, and then over the second, relaxing my stride and regathering on the downhills.
30K -- 2:33:20. 8:15 pace.
Number three was steep but short. The effort was starting to tell on me now, but I felt confident. One more climb, then downhill to Boston. Heartbreak Hill appeared, with all its mad insanity. The BC students were enjoying the day with gusto and cheering us on like a pack of howling wolves. I couldn't help but be caught up in the energy of it, and went over the top of Heartbreak Hill as if I'd won the Superbowl -- high-fives, fist pumps, yelling out loud. YES! I'd done it -- now just hold it together.
The long descent began. I tested my legs. Sore, but not too bad, so I relaxed on the downward slope and gather myself for the final push. I ran conservatively as the road descended into Brookline.
35K -- 2:29:56. 8:17 pace.
I'd lost a little bit of time on the last two hills but as I hit Mile 22 I felt confident I could get back into rhythm and click off 4 miles at around 8:05-8:10 pace. That would get me my ticket for next year, and at that moment I wanted nothing more than to come back and race here again. Mile 23 told me a different story. The legs and body wouldn't respond any more. My pace was slowing. I tried to grab onto every runner who passed me and match pace, but it was no good. Mile 23, Mile 24, Mile 25 -- each hammered home the depressing truth. I was cooked.
40K -- 3:27:45. 8:22 pace.
There's nothing more deflating than watching a goal slip away at the last moment. I kept running for pride if for nothing else. Finally the turn onto Hereford, and the final stretch onto Boyleston. Huge crowds still, cheering like maniacs for the middle of the pack. No sprint to the finish for me, but I held it together for the obligatory two fists in the air victory salute.
26.2 -- 3:41:17. 8:27 pace.
10405/23126 overall (seeded 14332),
964/1894 in M 50-54
7572/13354 overall men
Any disappointment in not punching my ticket for next year or getting a PR was pretty short-lived. I'd gotten to Boston, and I'd given it a good effort. No regrets, only amazing memories.
Ken
(What next?)
Tuesday, November 10, 2009
Beach2Battleship Half-Ironman -- 11/7/2009
The Beach2Battleship 1/2 IM was definitely my "A" race on the calendar this year. The late season date was a good thing and a bad thing -- I'd had plenty of time to train, but also plenty of time to get tired of training too. Credit here to Coach Debi Bernardes for help keeping me focused when I was sick and tired of working.
But except for a couple weeks hurt by family business and an asthma flareup, training had been solid. I felt good going into the race, and I was confident I could knock my old 1/2 IM PR (5:41) down quite a bit. Competitively, it's been a good year for me, but I've stuck pretty close to home -- I was looking forward to getting out in a bigger race and seeing how I'd stack up.
Got to Wilmington the day before, and hopped around town picking up my packet and driving out to T1 (there are separate T1 and T2 areas). Dropped my bike off, and by then it was late afternoon. I skipped a tune up ride and run and we went off to dinner and then hotel check in. I relaxed the rest of the evening by taking a stroll down the River Walk and packing my bags.
Saturday was up and at 'em early. Carmel drove me down to T1, where I got marked, dropped off my T2 bag and put my bike gear in place. Then it was back to the car to stay warm. The morning was cold, in the high 30s, but temps were due to rise quickly as the sun came up. Finally it was time to go, and I caught the bus to the swim start. Got there with over an hour before the 1/2 swim started, but settled in and chatted with fellow athletes while sipping coffee from my thermos (got some envious looks for that). Talked to Brad Yoder, who looked ready to go (and I believe he got a PR, if I'm not mistaken).
A bit after 7 AM the full-distance racers zoomed by up the inlet. The swim looked like it would be as advertised -- fast, thanks to a strong tidal current. Then at 8:30 our waves started taking off, and finally it wast time me and the rest of the old guys at 8:55. The water was a bit cold but not frigid, and it was easy to settle in comfortably on the swim. I flew up the inlet, took a left at the big boat, and then spent a fair amount of time figuring out which way to go. After some unnecessary zigging and zagging, I got to the marina dock, and climbed one of the numerous ladders to get out.
Swim -- 27:12 (gotta love that tide!)
After trotting along the longest run to transition I've ever had, I got to my bike. The sun was up, and the air was warm -- the original plan of armwarmers and gloves went out to window. I stripped off the wetsuit, stuffed it and the rest of gear I didn't need into my bag, grabbed my bike and got going.
T1 - 5:50 by my watch -- slow, but about normal given the long run and the necessity of packing your wetsuit in a bag so it would get returned later.
Right away I felt strong on the bike. After a few twists and turns we settled into the first of many flat, fast segments on smooth 4-lane roads and headed north. A lot of people had started in the waves before me, but that gave me a lot of people to pass, and kept me feeling strong and confident. About 10 miles in the bike course rolled onto to I-140, a bypass road around Wilmington. This was heaven -- an entire lane of Interstate highway blocked off, smooth pavement below, and a slight quartering breeze. 90-100 RPM, 23-24 MPH -- the miles slid away underneath my wheels.
We turned off the bypass and headed north, with more good pavement, then turned west onto a 2-lane.My rhythm was still steady, and drinking and nutrition seemed right on schedule -- a drink every 15 minutes, with gels and eCaps added in at 30 minute intervals. My only problem was a constantly running nose -- the salt water of the swim was more effective than a neti pot at clearing out my nasal passages. Wipe, spit, rub my hands on my shorts -- the glamorous life of a triathlete!
Then the turnaround point and it was time to head back south. The breeze was no longer at our back, and had turned into a steady headwind. We retraced our steps, rolling south towards T2 at the battleship USS North Carolina memorial. The headwind was starting to pick up at this point, though not as badly as it did for the full distance racers to follow. Still, it was an effort to stay focused and stay within myself as the ride dragged on.
Finally a highway sign "Battleship 3 Miles." All right! Except for -- a bridge? A big one too, rising high enough to cross the Cape Fear River and let ocean-going ships underneath. Note to self -- pay better attention to the course maps next time. Not to worry -- I downshifted to the small ring, then up and over. Down the other side, a hard left onto a narrow road lined with spectators and suddenly the dismount line.
Bike -- 2:46ish (timing problems with the event, not quite certain, but about 20.5 avg.)
A volunteer grabbed my bike (new experience for me), and directed me towards my gear. A smooth transition and it was time to run.
T2 -- 1:42.
The way I see it, the run is make or break in a tri. My plan was to start steady, walk through the first four aid stations, then pick it up to the end. The run course takes you from the west side of the Cape Fear River, over two tall bridges, and then dumps you onto the riverfront of Wilmington, on the river's east side. From there, you climb south into a lovely city park, then turn around and retrace your steps back to the battleship.
I fell in with a smooth-running 30 year old woman and kept pace with her, successfully navigating the climbs over the bridges. I knew I'd have to come back over them, though. After 4 miles, I started cranking up the pace.
As we hit the turn around at mile 6.55, I pulled off to the side to brush off a pine needle that had gotten caught in my sock. Immediately I saw a "54" on the calf of a runner passing me. Now it was time to make a move. I matched stride and then putting on my best "hey I'm enjoying this" grin, I dug in and picked up speed.
"Don't look back" I told myself -- just keep going. I caught another AG runner -- "53." Then another -- "50." Mile 7, mile 8, mile 9. Now I was feeling the strain. My quads and calves were tightening up while I tried to hold form. I snuck a look back when I turned a corner. "54" was about 50 yards back, but "53" and "50" were gone.
Unfortunately, I was about gone too. At mile 10, I was feeling slightly nauseous, and my quads and calves started to seize up on me. I dropped the pace a little. Mile 11, and time to climb back up the bridges. I looked back -- 54 was still there, running steady.
Mile 12 -- the cramps were coming more often, and my pace kept slowing. The last bridge to climb was a struggle, and some stronger runners started to pass me. Finally I was at the top. And at the top 54 made his pass -- I tried to match pace but couldn't. A little deflated I pushed on, waved and smiled for Carmel as she took my picture and then did my best finish line pose as I crossed.
Run -- 1:52:16
After about 30 minutes of lying in the grass feeling ill I'm was finally ready for some pizza and beer. I'd hoped to break 5:10, but the last few miles killed that chance -- 5:13: 58 was the final total. In retrospect I was still happy -- I put myself in position to make my move on the run, and when I saw the opportunity I went for it. I got beat by 54 (congrats, Steve Thompson, of Chapel Hill, NC), but he had to earn it.
Icing on the cake was a nice plaque, carved from a genuine teak board from the deck of the battleship USS North Carolina, for 2nd place in the 50-54 AG. Pretty cool, and a pretty cool day.
Ken
But except for a couple weeks hurt by family business and an asthma flareup, training had been solid. I felt good going into the race, and I was confident I could knock my old 1/2 IM PR (5:41) down quite a bit. Competitively, it's been a good year for me, but I've stuck pretty close to home -- I was looking forward to getting out in a bigger race and seeing how I'd stack up.
Got to Wilmington the day before, and hopped around town picking up my packet and driving out to T1 (there are separate T1 and T2 areas). Dropped my bike off, and by then it was late afternoon. I skipped a tune up ride and run and we went off to dinner and then hotel check in. I relaxed the rest of the evening by taking a stroll down the River Walk and packing my bags.
Saturday was up and at 'em early. Carmel drove me down to T1, where I got marked, dropped off my T2 bag and put my bike gear in place. Then it was back to the car to stay warm. The morning was cold, in the high 30s, but temps were due to rise quickly as the sun came up. Finally it was time to go, and I caught the bus to the swim start. Got there with over an hour before the 1/2 swim started, but settled in and chatted with fellow athletes while sipping coffee from my thermos (got some envious looks for that). Talked to Brad Yoder, who looked ready to go (and I believe he got a PR, if I'm not mistaken).
A bit after 7 AM the full-distance racers zoomed by up the inlet. The swim looked like it would be as advertised -- fast, thanks to a strong tidal current. Then at 8:30 our waves started taking off, and finally it wast time me and the rest of the old guys at 8:55. The water was a bit cold but not frigid, and it was easy to settle in comfortably on the swim. I flew up the inlet, took a left at the big boat, and then spent a fair amount of time figuring out which way to go. After some unnecessary zigging and zagging, I got to the marina dock, and climbed one of the numerous ladders to get out.
Swim -- 27:12 (gotta love that tide!)
After trotting along the longest run to transition I've ever had, I got to my bike. The sun was up, and the air was warm -- the original plan of armwarmers and gloves went out to window. I stripped off the wetsuit, stuffed it and the rest of gear I didn't need into my bag, grabbed my bike and got going.
T1 - 5:50 by my watch -- slow, but about normal given the long run and the necessity of packing your wetsuit in a bag so it would get returned later.
Right away I felt strong on the bike. After a few twists and turns we settled into the first of many flat, fast segments on smooth 4-lane roads and headed north. A lot of people had started in the waves before me, but that gave me a lot of people to pass, and kept me feeling strong and confident. About 10 miles in the bike course rolled onto to I-140, a bypass road around Wilmington. This was heaven -- an entire lane of Interstate highway blocked off, smooth pavement below, and a slight quartering breeze. 90-100 RPM, 23-24 MPH -- the miles slid away underneath my wheels.
We turned off the bypass and headed north, with more good pavement, then turned west onto a 2-lane.My rhythm was still steady, and drinking and nutrition seemed right on schedule -- a drink every 15 minutes, with gels and eCaps added in at 30 minute intervals. My only problem was a constantly running nose -- the salt water of the swim was more effective than a neti pot at clearing out my nasal passages. Wipe, spit, rub my hands on my shorts -- the glamorous life of a triathlete!
Then the turnaround point and it was time to head back south. The breeze was no longer at our back, and had turned into a steady headwind. We retraced our steps, rolling south towards T2 at the battleship USS North Carolina memorial. The headwind was starting to pick up at this point, though not as badly as it did for the full distance racers to follow. Still, it was an effort to stay focused and stay within myself as the ride dragged on.
Finally a highway sign "Battleship 3 Miles." All right! Except for -- a bridge? A big one too, rising high enough to cross the Cape Fear River and let ocean-going ships underneath. Note to self -- pay better attention to the course maps next time. Not to worry -- I downshifted to the small ring, then up and over. Down the other side, a hard left onto a narrow road lined with spectators and suddenly the dismount line.
Bike -- 2:46ish (timing problems with the event, not quite certain, but about 20.5 avg.)
A volunteer grabbed my bike (new experience for me), and directed me towards my gear. A smooth transition and it was time to run.
T2 -- 1:42.
The way I see it, the run is make or break in a tri. My plan was to start steady, walk through the first four aid stations, then pick it up to the end. The run course takes you from the west side of the Cape Fear River, over two tall bridges, and then dumps you onto the riverfront of Wilmington, on the river's east side. From there, you climb south into a lovely city park, then turn around and retrace your steps back to the battleship.
I fell in with a smooth-running 30 year old woman and kept pace with her, successfully navigating the climbs over the bridges. I knew I'd have to come back over them, though. After 4 miles, I started cranking up the pace.
As we hit the turn around at mile 6.55, I pulled off to the side to brush off a pine needle that had gotten caught in my sock. Immediately I saw a "54" on the calf of a runner passing me. Now it was time to make a move. I matched stride and then putting on my best "hey I'm enjoying this" grin, I dug in and picked up speed.
"Don't look back" I told myself -- just keep going. I caught another AG runner -- "53." Then another -- "50." Mile 7, mile 8, mile 9. Now I was feeling the strain. My quads and calves were tightening up while I tried to hold form. I snuck a look back when I turned a corner. "54" was about 50 yards back, but "53" and "50" were gone.
Unfortunately, I was about gone too. At mile 10, I was feeling slightly nauseous, and my quads and calves started to seize up on me. I dropped the pace a little. Mile 11, and time to climb back up the bridges. I looked back -- 54 was still there, running steady.
Mile 12 -- the cramps were coming more often, and my pace kept slowing. The last bridge to climb was a struggle, and some stronger runners started to pass me. Finally I was at the top. And at the top 54 made his pass -- I tried to match pace but couldn't. A little deflated I pushed on, waved and smiled for Carmel as she took my picture and then did my best finish line pose as I crossed.
Run -- 1:52:16
After about 30 minutes of lying in the grass feeling ill I'm was finally ready for some pizza and beer. I'd hoped to break 5:10, but the last few miles killed that chance -- 5:13: 58 was the final total. In retrospect I was still happy -- I put myself in position to make my move on the run, and when I saw the opportunity I went for it. I got beat by 54 (congrats, Steve Thompson, of Chapel Hill, NC), but he had to earn it.
Icing on the cake was a nice plaque, carved from a genuine teak board from the deck of the battleship USS North Carolina, for 2nd place in the 50-54 AG. Pretty cool, and a pretty cool day.
Ken
Tuesday, October 13, 2009
Buck Mountain 1/2 Marathon -- 10/11/2009
A race report in three parts.
Prolouge -- This has to be about as low key as any race out there. It's put on by Charlottesville's local running store, Ragged Mountain Running Shop, primarily as a test "race" for their fall marathon training program participants. It's open to anyone, though I had to call the shop to find out when it started -- 7 AM (ouch). There's no entry fee (donations to Meals on Wheels are accepted), no splits being called out, no road closures, and the water stops are self serve. Mile markers and directions are simply chalked onto the road.
What it does have is an incredibly scenic course in the foothills of the Blue Ridge, with some challenging hills. It's a fun course and a great test.
Part 1 -- I started out easy, planning on keeping the pace under control for the first four miles. Mile 1 slid by in 7:24, and I was feeling pretty smooth, so I decided to stick around there. By mile 3 I was on my own, with one runner about 200 yards ahead, and nobody in sight behind on the curving roads. Mile 4 was a long downhill, and I stretched it out to pick up some time.
Mile 1 -- 7:24
Mile 2 -- 7:27
Mile 3 -- 7:39
Mile 4 -- 6:58 (downhill)
Part 2 -- As the course turned onto a gravel backroad, I kicked it up a gear. This stretch was tougher, with some long climbs, and some short, steep ups and downs. I started making time up on the runner who was ahead of me, and concentrated on keeping my tempo up on the hills. Around mile 6 I was overtaken by a group of 6 post-collegiate runners, members of the Ragged Mountain team. Not sure why they'd ever been behind me, since they were running effortlessly as they passed. Around mile 7, I caught the runner I'd been chasing, then we turned back onto the main road with a long downhill. I took the opportunity and picked up the pace as mile 8 finished.
Mile 5 -- 7:57 (uphill)
Mile 6 -- 7:38
Mile 7 -- 7:44
Mile 8 -- 6:50 (long downhill)
Part 3 -- Now it was time to take it home strong. I had about 3 miles of long gradual ups and downs, then the course turned onto the final stretch, a mainly couple of miles back to the start. I paid for the downhill on mile 8 with a long uphill on mile 9, but then settled into a series of smaller hills. I kept my tempo well, and settled into a counting rhythm -- 100 steps, then switch the gloves I was now carrying from the right hand to the left. Another 100 steps and switch again. It kept my mind totally focused on the mechanics of running.
With the last turn onto the relatively flat ending stretch I started to pick it up. Still counting, but picking up the tempo for the first 20 steps of each 100. Mile 11, then picking up the tempo every 50 steps. Mile 12 came and I went for broke, finishing feeling pretty strong.
Mile 9 -- 7:50 (uphill)
Mile 10 -- 7:11
Mile 11 -- 7:10
Mile 12 -- 7:02
Mile 13.1 -- 7:57
1:36:54, 7:24 pace. Knocked about a minute off of my PR time from last year. Pretty good morning, all in all.
Ken
Prolouge -- This has to be about as low key as any race out there. It's put on by Charlottesville's local running store, Ragged Mountain Running Shop, primarily as a test "race" for their fall marathon training program participants. It's open to anyone, though I had to call the shop to find out when it started -- 7 AM (ouch). There's no entry fee (donations to Meals on Wheels are accepted), no splits being called out, no road closures, and the water stops are self serve. Mile markers and directions are simply chalked onto the road.
What it does have is an incredibly scenic course in the foothills of the Blue Ridge, with some challenging hills. It's a fun course and a great test.
Part 1 -- I started out easy, planning on keeping the pace under control for the first four miles. Mile 1 slid by in 7:24, and I was feeling pretty smooth, so I decided to stick around there. By mile 3 I was on my own, with one runner about 200 yards ahead, and nobody in sight behind on the curving roads. Mile 4 was a long downhill, and I stretched it out to pick up some time.
Mile 1 -- 7:24
Mile 2 -- 7:27
Mile 3 -- 7:39
Mile 4 -- 6:58 (downhill)
Part 2 -- As the course turned onto a gravel backroad, I kicked it up a gear. This stretch was tougher, with some long climbs, and some short, steep ups and downs. I started making time up on the runner who was ahead of me, and concentrated on keeping my tempo up on the hills. Around mile 6 I was overtaken by a group of 6 post-collegiate runners, members of the Ragged Mountain team. Not sure why they'd ever been behind me, since they were running effortlessly as they passed. Around mile 7, I caught the runner I'd been chasing, then we turned back onto the main road with a long downhill. I took the opportunity and picked up the pace as mile 8 finished.
Mile 5 -- 7:57 (uphill)
Mile 6 -- 7:38
Mile 7 -- 7:44
Mile 8 -- 6:50 (long downhill)
Part 3 -- Now it was time to take it home strong. I had about 3 miles of long gradual ups and downs, then the course turned onto the final stretch, a mainly couple of miles back to the start. I paid for the downhill on mile 8 with a long uphill on mile 9, but then settled into a series of smaller hills. I kept my tempo well, and settled into a counting rhythm -- 100 steps, then switch the gloves I was now carrying from the right hand to the left. Another 100 steps and switch again. It kept my mind totally focused on the mechanics of running.
With the last turn onto the relatively flat ending stretch I started to pick it up. Still counting, but picking up the tempo for the first 20 steps of each 100. Mile 11, then picking up the tempo every 50 steps. Mile 12 came and I went for broke, finishing feeling pretty strong.
Mile 9 -- 7:50 (uphill)
Mile 10 -- 7:11
Mile 11 -- 7:10
Mile 12 -- 7:02
Mile 13.1 -- 7:57
1:36:54, 7:24 pace. Knocked about a minute off of my PR time from last year. Pretty good morning, all in all.
Ken
Monday, September 28, 2009
Naylor's Beach Tri Race Report - 9/27/09
I went into the Naylor's Beach Triathlon with a pretty specific goal. While my triathlon racing had been pretty successful so far this year, I felt like I wasn't quite performing up to my potential because of poor decision making and pacing. And with a 1/2-IM coming up, I wanted to improve that. Poor pacing in a sprint tri can be worked through, but in a 1/2-IM it could bite me pretty badly!
Heavy rain on Saturday kept me at home, rather than camping out at the race site, so the family staggered into the car at 5 AM on Sunday morning for the drive over. The rain continued intermittently, and when I got to the race it was coming down heavily again. I got my packet, hung out in the car, and finally slogged over to set up my transition area. Finally, 5 minutes before the first swim wave, the rain stopped, the sun came out, and a rainbow stretched across the river we'd be swimming in. The weather was great for the rest of the day.
I seeded myself at the front of my swim wave, and got off with no trouble. We were swimming in the Rappahanock River, which is wide, brackish, and tidal at the race site. Current was negligible at the start, but as I rounded the first turn and worked downstream, I found myself getting pushed strongly towards the left, and had to correct constantly. My swimming rhythm felt pretty good, so I told myself not to worry, it was the same for everybody. I managed to stay on course pretty well, sighting off the buoys and my fellow swimmers. As I turned the final buoy and headed in, I was pretty well satisfied -- the pace felt good, and I seemed to be pretty far up in the field. My watch gave me a split of 28:43.
T1 was a bit more of a thrash than I normally like -- not enough body glide on my legs and feet. But I got out in good shape and started off on the bike without much traffic around me. My mantra for the bike was "tempo." Paradoxically, my new tri bike has been a two-edged sword. I'm faster on the bike, but I'm also more tempted to go for broke and hurt my run leg. Today I'd keep the RPMs up, save my legs, and take what I got. The strategy felt pretty good as I was riding. I had a solid tempo going, but never put myself in the redzone. Nutrition went smoothly, with regular drinks from my aerobottle, and a GU at about the halfway point.
At about the halfway point of the ride we started hitting some fairly stiff head and cross winds, brought in by the changing weather. I kept to my mantra, downshifted to lower gears so I could keep my tempo up, and stayed patient. I came into the dismount with a stylish shoes-off flying dismount and went into T2 feeling good. The bike was unofficially around 1:16, for about a 20.5 average.
T2 went smoothly, and I was out on the run in no time. By now the sun was out and it was getting a bit warm. My plan was to split the run into three parts -- 2 miles getting into a groove, 2 miles picking it up, and surging to break up the last 2 miles for a strong finish. Holding it back a bit, I got into a good rhythm running and breathing at the start, and was encouraged to be picking off a lot of other runners. I popped two endurolyte tablets at the first water stop, then half a gel at the second, washing each down with water and pouring half the cup on my head.
After two miles I was averaging around 7:30/mile and felt good. Picking it up, I hit mile 4 at around a 7:15 pace, and then started surging to break up my pace and stay focused. By the time the finish line came into sight I'd caught a group of 30-something runners, but couldn't quite hold with them as they found some fresh legs for the final sprint. Still, I was ecstatic with the run -- 44:47, my first time ever under 45 in a triathlon 10K.
All in all, a very satisfying day. I beat last year's time by about a minute, on a day when most times were slower than last year. More importantly, I'd really had a consistent, solid effort all the way through. A good training program was at the heart of that, but I helped myself by smart decision making -- it was a valuable lesson!
PS -- Got second in my AG, and won a plaque and a tote bag.
Ken
Heavy rain on Saturday kept me at home, rather than camping out at the race site, so the family staggered into the car at 5 AM on Sunday morning for the drive over. The rain continued intermittently, and when I got to the race it was coming down heavily again. I got my packet, hung out in the car, and finally slogged over to set up my transition area. Finally, 5 minutes before the first swim wave, the rain stopped, the sun came out, and a rainbow stretched across the river we'd be swimming in. The weather was great for the rest of the day.
I seeded myself at the front of my swim wave, and got off with no trouble. We were swimming in the Rappahanock River, which is wide, brackish, and tidal at the race site. Current was negligible at the start, but as I rounded the first turn and worked downstream, I found myself getting pushed strongly towards the left, and had to correct constantly. My swimming rhythm felt pretty good, so I told myself not to worry, it was the same for everybody. I managed to stay on course pretty well, sighting off the buoys and my fellow swimmers. As I turned the final buoy and headed in, I was pretty well satisfied -- the pace felt good, and I seemed to be pretty far up in the field. My watch gave me a split of 28:43.
T1 was a bit more of a thrash than I normally like -- not enough body glide on my legs and feet. But I got out in good shape and started off on the bike without much traffic around me. My mantra for the bike was "tempo." Paradoxically, my new tri bike has been a two-edged sword. I'm faster on the bike, but I'm also more tempted to go for broke and hurt my run leg. Today I'd keep the RPMs up, save my legs, and take what I got. The strategy felt pretty good as I was riding. I had a solid tempo going, but never put myself in the redzone. Nutrition went smoothly, with regular drinks from my aerobottle, and a GU at about the halfway point.
At about the halfway point of the ride we started hitting some fairly stiff head and cross winds, brought in by the changing weather. I kept to my mantra, downshifted to lower gears so I could keep my tempo up, and stayed patient. I came into the dismount with a stylish shoes-off flying dismount and went into T2 feeling good. The bike was unofficially around 1:16, for about a 20.5 average.
T2 went smoothly, and I was out on the run in no time. By now the sun was out and it was getting a bit warm. My plan was to split the run into three parts -- 2 miles getting into a groove, 2 miles picking it up, and surging to break up the last 2 miles for a strong finish. Holding it back a bit, I got into a good rhythm running and breathing at the start, and was encouraged to be picking off a lot of other runners. I popped two endurolyte tablets at the first water stop, then half a gel at the second, washing each down with water and pouring half the cup on my head.
After two miles I was averaging around 7:30/mile and felt good. Picking it up, I hit mile 4 at around a 7:15 pace, and then started surging to break up my pace and stay focused. By the time the finish line came into sight I'd caught a group of 30-something runners, but couldn't quite hold with them as they found some fresh legs for the final sprint. Still, I was ecstatic with the run -- 44:47, my first time ever under 45 in a triathlon 10K.
All in all, a very satisfying day. I beat last year's time by about a minute, on a day when most times were slower than last year. More importantly, I'd really had a consistent, solid effort all the way through. A good training program was at the heart of that, but I helped myself by smart decision making -- it was a valuable lesson!
PS -- Got second in my AG, and won a plaque and a tote bag.
Ken
Tuesday, September 22, 2009
Pepsi 10K Race Report -- September 19, 2009
Long time since I posted. I'll try to dig up my old race reports and get them on here.
Here's my most recent effort --
Summary: 43:01, 10K.
Long Report:
I've got a sentimental attachment to this race. It was my first race, back in 93 or 94, and aside from triathlon legs it's the only 10K race I've ever done. Got my 10K PR there in '97 at 43:07, and I've been shooting at that mark ever since I got back into my athletic "career" back around 2005. It's a fast course by Charlottesville standards, with a couple of hills at mile 2 and 4, but otherwise rolling, rural, and scenic.
The weather was good, in the mid 60s with just a bit of humidity, and there was a pretty good-sized field -- probably about 300-400 I'd estimate. Lots of UVA college students, including several teams in the off-season out for a good time. My plan, developed in consultation with Ms. Bernardes, was to start easy, around 7:10, then gradually pick up the pace. At mile 4 to the end, throw in some surges every hundred yards or so and try to kick it home strong.
The start was the usual scrum of inexperienced runners blasting ahead, but I found some space and settled down, telling myself "easy, easy." At mile 1 it wasn't quite easy enough -- 6:35. Damn! I chalked it up to a downhill stretch and resolved to settle down as we made our first turn on the double out-and-back course.
Through the second mile in 7:08, which included the first uphill. Not too bad. By now the field was spread out pretty well, and I was running pretty much alone. Mile 3 in 7:05, and I didn't feel too bad.
I started to pick it up just a bit over the next mile, which featured a couple of downhills, and hit mile 4 in 6:42. Another turn, and onto the last hill, and the inevitable period of pain that comes with any 5 or 10K race. I started to throw in some surges, picking up the pace for 20-25 steps every hundred yards or so. It helped break up the last couple of miles and kept my pace up pretty well.
Finally the turn into the school where the race ended. I saw the finish line clock -- 20 seconds left if I wanted to break 43 minutes. Dig deep and go! I hit the line right around 43, and gasped my way through the chutes, totally blown.
All in all, a good race. Snagged my PR, with an official time of 43:01, and got 2nd in M50-54. Looks like I'll have to wait for next year to try to break 43:00!
Ken
Here's my most recent effort --
Summary: 43:01, 10K.
Long Report:
I've got a sentimental attachment to this race. It was my first race, back in 93 or 94, and aside from triathlon legs it's the only 10K race I've ever done. Got my 10K PR there in '97 at 43:07, and I've been shooting at that mark ever since I got back into my athletic "career" back around 2005. It's a fast course by Charlottesville standards, with a couple of hills at mile 2 and 4, but otherwise rolling, rural, and scenic.
The weather was good, in the mid 60s with just a bit of humidity, and there was a pretty good-sized field -- probably about 300-400 I'd estimate. Lots of UVA college students, including several teams in the off-season out for a good time. My plan, developed in consultation with Ms. Bernardes, was to start easy, around 7:10, then gradually pick up the pace. At mile 4 to the end, throw in some surges every hundred yards or so and try to kick it home strong.
The start was the usual scrum of inexperienced runners blasting ahead, but I found some space and settled down, telling myself "easy, easy." At mile 1 it wasn't quite easy enough -- 6:35. Damn! I chalked it up to a downhill stretch and resolved to settle down as we made our first turn on the double out-and-back course.
Through the second mile in 7:08, which included the first uphill. Not too bad. By now the field was spread out pretty well, and I was running pretty much alone. Mile 3 in 7:05, and I didn't feel too bad.
I started to pick it up just a bit over the next mile, which featured a couple of downhills, and hit mile 4 in 6:42. Another turn, and onto the last hill, and the inevitable period of pain that comes with any 5 or 10K race. I started to throw in some surges, picking up the pace for 20-25 steps every hundred yards or so. It helped break up the last couple of miles and kept my pace up pretty well.
Finally the turn into the school where the race ended. I saw the finish line clock -- 20 seconds left if I wanted to break 43 minutes. Dig deep and go! I hit the line right around 43, and gasped my way through the chutes, totally blown.
All in all, a good race. Snagged my PR, with an official time of 43:01, and got 2nd in M50-54. Looks like I'll have to wait for next year to try to break 43:00!
Ken
Wednesday, April 22, 2009
New Year's 5K Race Report
Race: New Year's 5K, Free Union, VA.
Executive summary: Pretty solid race -- 20:49, 5th AG (45-49), and 29/367 overall.
Long form:
Back at the beginning of December I blasted through the Charlottesville Men's 4 Miler in 26:35. I felt primed for an attempt on a sub-20 5K at this race. It's a simple out and back, following almost exactly the same route as the 4-miler. We lined up for the start in pretty good conditions. Sunny, temperature in the 30s and rising, and a little bit of a head wind on the outward leg.
I settled in pushed the pace a bit early, maintaining contact with the faster guys longer than I usually do. The first mile split was a very speedy (for me) 6:18, but I felt good and hung tough. The second mile started to kick in a few easy rollers, but I was still feeling pretty solid. As the leaders started coming back past me, I counted positions and found myself in 25th (!) at the turn around. A glance at my watch showed me at a little under 10 minutes for the 1/2-way point. So far so good.
Mile two passed -- 6:46. I'd definitely slowed, but I wasn't in distress.Still, the smarter runners who'd held back a bit were starting to reel me in, and I had no extra gear to shift into. By mile 2.5 it was time to hang on.
And I did -- I managed to find a little bit extra for the final stretch, but the clock didn't lie -- 20:49. No doubt about it, my overly ambitious starting pace hurt my overall effort. Still, not a bad way to start the year, with a sub 21 race at 6:42 pace. Onward to Myrtle Beach, with a valuable lesson learned.
Ken
Executive summary: Pretty solid race -- 20:49, 5th AG (45-49), and 29/367 overall.
Long form:
Back at the beginning of December I blasted through the Charlottesville Men's 4 Miler in 26:35. I felt primed for an attempt on a sub-20 5K at this race. It's a simple out and back, following almost exactly the same route as the 4-miler. We lined up for the start in pretty good conditions. Sunny, temperature in the 30s and rising, and a little bit of a head wind on the outward leg.
I settled in pushed the pace a bit early, maintaining contact with the faster guys longer than I usually do. The first mile split was a very speedy (for me) 6:18, but I felt good and hung tough. The second mile started to kick in a few easy rollers, but I was still feeling pretty solid. As the leaders started coming back past me, I counted positions and found myself in 25th (!) at the turn around. A glance at my watch showed me at a little under 10 minutes for the 1/2-way point. So far so good.
Mile two passed -- 6:46. I'd definitely slowed, but I wasn't in distress.Still, the smarter runners who'd held back a bit were starting to reel me in, and I had no extra gear to shift into. By mile 2.5 it was time to hang on.
And I did -- I managed to find a little bit extra for the final stretch, but the clock didn't lie -- 20:49. No doubt about it, my overly ambitious starting pace hurt my overall effort. Still, not a bad way to start the year, with a sub 21 race at 6:42 pace. Onward to Myrtle Beach, with a valuable lesson learned.
Ken
Wednesday, April 15, 2009
MJH 8K Race Report -- March, 2009
Another race from the archives!
I've done the Martha Jefferson Hospital 8K for the last 3 years in a row. It's a great tune up for the Charlottesville 10-Miler, which follows in 3 weeks, and it draws a pretty big field (over 500 this year). The course is a real tester, winding up and down through the downtown streets of Charlottesville. There are over 20 turns on the course, and I can only think of about 2 spots that are flat. The rest is up and down, with an emphasis on short, steep hills.
Race morning was cool and overcast, in the upper 30s, but the expected rain was holding off. I got a good warmup run in, and went to the starting line in shorts, long sleeve base layer with a short sleeve technical shirt over top, gloves, and a polypro hat.
The start was a bit downhill, and one of the longer straights of the run. I'd been feeling a little nicked up over the last week or so -- a little knee pain and a tight hip -- but I was happy to feel good and smooth as I took off. The field strung out pretty quickly. It's one of the nice advantages of getting a little faster -- I can line up nearer the front and avoid the usual craziness of the crush at the start.
The first mile featured a couple of downhill stretches, and my time showed it as I hit the Mile 1 marker -- 6:30. A little fear at that, since I know I'm not that fast, and there were some tough stretches to come. I backed off on the throttle a little bit and settled into a good rhythm. I caught a few runners, but lost position to some others. No worries -- this felt good. Mile 2 hit at 13:22, a 6:53 mile. That felt solid.
As we twisted and turned through the streets, I knew the first real challenge was coming up -- a fairly long and steep climb near the 2.5 mile mark. I hit the bottom of the hill and started counting on every left foot strike. 1, 2, 3... I knew I could keep this up to 100 at least. 33, 34, 35...starting to get winded, keep the pace up. 75, 76, 77...near the top. Finally around the corner at the top and a chance to stretch it out on the next downhill. Mile 3 -- 20:06, a 6:44 mile. Good.
The next obstacle was looming. Near the end of mile 4, a San Fransisco worthy street that'll hit you like a ton of bricks. I kept my pace up, running strong with some 40-something age groupers in a loose pack around me, and we hit the hill. Counting steps helped here, at least to keep my mind off the uncomfortable thought that I might get sick. Finally we crested the top, and started down, past the Mile 4 marker. 27:00, a 6:53. Not bad.
The last chunk was anti-climactic. I was running strong, but the age groupers around me gradually pulled away. No shame on my part -- these guys were solid, and just had a little bit better top end gear. I was running strong, and powered up the last gradual climb and turned to do the final stretch. Across the line, stopped the watch and let it sink in.
33:26. 6:45 pace, and almost a 2 minute PR over last year's 35:15. Best of all, while it had been a hard effort, I never felt out of control, or on the edge of losing it. And with the Charlottesville 10-Miler in three weeks, the idea of running under 70 minutes seems like a real possibility.
Ken
I've done the Martha Jefferson Hospital 8K for the last 3 years in a row. It's a great tune up for the Charlottesville 10-Miler, which follows in 3 weeks, and it draws a pretty big field (over 500 this year). The course is a real tester, winding up and down through the downtown streets of Charlottesville. There are over 20 turns on the course, and I can only think of about 2 spots that are flat. The rest is up and down, with an emphasis on short, steep hills.
Race morning was cool and overcast, in the upper 30s, but the expected rain was holding off. I got a good warmup run in, and went to the starting line in shorts, long sleeve base layer with a short sleeve technical shirt over top, gloves, and a polypro hat.
The start was a bit downhill, and one of the longer straights of the run. I'd been feeling a little nicked up over the last week or so -- a little knee pain and a tight hip -- but I was happy to feel good and smooth as I took off. The field strung out pretty quickly. It's one of the nice advantages of getting a little faster -- I can line up nearer the front and avoid the usual craziness of the crush at the start.
The first mile featured a couple of downhill stretches, and my time showed it as I hit the Mile 1 marker -- 6:30. A little fear at that, since I know I'm not that fast, and there were some tough stretches to come. I backed off on the throttle a little bit and settled into a good rhythm. I caught a few runners, but lost position to some others. No worries -- this felt good. Mile 2 hit at 13:22, a 6:53 mile. That felt solid.
As we twisted and turned through the streets, I knew the first real challenge was coming up -- a fairly long and steep climb near the 2.5 mile mark. I hit the bottom of the hill and started counting on every left foot strike. 1, 2, 3... I knew I could keep this up to 100 at least. 33, 34, 35...starting to get winded, keep the pace up. 75, 76, 77...near the top. Finally around the corner at the top and a chance to stretch it out on the next downhill. Mile 3 -- 20:06, a 6:44 mile. Good.
The next obstacle was looming. Near the end of mile 4, a San Fransisco worthy street that'll hit you like a ton of bricks. I kept my pace up, running strong with some 40-something age groupers in a loose pack around me, and we hit the hill. Counting steps helped here, at least to keep my mind off the uncomfortable thought that I might get sick. Finally we crested the top, and started down, past the Mile 4 marker. 27:00, a 6:53. Not bad.
The last chunk was anti-climactic. I was running strong, but the age groupers around me gradually pulled away. No shame on my part -- these guys were solid, and just had a little bit better top end gear. I was running strong, and powered up the last gradual climb and turned to do the final stretch. Across the line, stopped the watch and let it sink in.
33:26. 6:45 pace, and almost a 2 minute PR over last year's 35:15. Best of all, while it had been a hard effort, I never felt out of control, or on the edge of losing it. And with the Charlottesville 10-Miler in three weeks, the idea of running under 70 minutes seems like a real possibility.
Ken
Charlottesville 10-Miler Race Report - 4/4/09
I've been way behind on posting, including the news that I qualified for Boston with a 3:34:54 at Myrtle Beach on February 14. A sweet treat!
Here's my most recent race, the Charlottesville 10-Miler, on April 4, 2009
Executive summary:
1:11:04, 7:06 pace. 149/2300 overall, 7/92 AG (50-54 M)
Long report:
I imagine most running communities have a race like the 10-Miler. The local race with a long history that the hardcore runners aim at, but that also attracts a large community following. The 10-Miler qualifies: it's been around for over 25 years, and draws a field of over 2000, mostly local runners, whose goals range from picking up an AG win to seeing if they can actually run 10 Miles.
The 10-Miler also has a great course going for it. A scenic tour of the UVA grounds, downtown Charlotesville, and some attractive old residential neighborhoods. Crowd support is vocal and enthusiastic for much of the course.
I came into this year's race feeling pretty strong. I'd gotten my BQ at Myrtle Beach by running a well-executed marathon, and I'd blown away my 8K PR just a few weeks before. 1:10, 7-minute miles seemed doable. A stretch maybe, but doable.
Race morning was bright, sunny, about 50 degrees, but quite windy. I seed myself in the first 4-5 rows and took off with the pack. A little jockeying around for position, and working through the rolling roadblocks of people who didn't understand where to line up, and I found some space. The key to the course is to hold something in reserve for the end. The course gets progressively more difficult as you go along, and a too-optimistic start can bite you later on.
I hit mile 1 in 7:00 flat. Good and bad -- good because I felt great, bad because I knew that was probably about 15 seconds too fast. No problem, relax on the next mile. Mile 2, which curls around the UVA football stadium has one of the first big hills. I held back, trying not to get caught up in the excited runners who attacked the hill like Marines going up Mt. Surabachi. Mile 2 -- just under 7 minutes. Hmmm....still felt good, but had a nagging feeling that this wasn't good in the back of my mind.
Mile 3 featured some slight rises as we passed by the center of the UVA grounds, designed by Thomas Jefferson. A beautiful place to run, to be sure. I concentrated on a conservative pace and came in a little over 7 minutes. Good. As we moved into Mile 4, I got ready for the long downhill that heads towards downtown C-ville. This is a mile to bank up time, and I did, coming in at 6:45. OK so far -- I was under 7 minute pace and feeling pretty solid.
Mile 5 heads up the Downtown Mall, a brick pedestrian street. The crowds are enthusiastic here, and the confines tight, so there was a lot of shoulder-to-shoulder racing. A had a good stride going here, and clipped it off right at 7 minutes. We turned off the Mall into the hilly neighborhoods north of the mall. This is always a moment of truth. The hills here aren't long, but they're numerous and relatively steep. Mile 6, a little over 7 minutes -- still OK. A wave to my wife and son, and onto the last long hill of downtown.
Now my early enthusiasm was creeping up on me. I kept pace with most of my competitors, but I could feel my strength fading and hear my breathing getting a bit ragged. Hold it together -- over the top, and back across the downtown mall. Grab a Gatorade, regroup and prepare to take on the last three miles. Mile 7 -- about 7:15. Not good. Not a deal-breaker, but not good.
Into the wind now, I head up the longest straight stretch of the race. A long false flat leading back to the UVA grounds. Runners who'd run a smarter tactical race than me were overtaking me, and I kept trying to match their pace, eventually finding one runner to draft off of. Mile 8 -- about 7:10. A had about a 20 second defecit on my dream goal now.
Mile 9 would decide the race. The route hits the last killer hill here, an ascent up the UVA "Corner," a student-oriented business district. I had to hit this hard if I had any chance to get back on pace. It didn't feel good. My legs were heavy and I was hurting. You can throw all the cliches you want at a hill, but if you don't have the wheels, the hill has the advantage. Finally over the top, then retracing the route back up the race course. Mile 9 -- fail -- 7:35.
OK, time to regroup -- push for as big a PR as possible, at least go under 1:11. Then -- YOW -- calf cramps. Both legs. Shorten the stride, stay under control. I watched my pace setter disappear into the distance as I alternated between sets of short strides and longer strides, trying to work out the cramps. I kept my pace up as well as I could, but there wouldn't be any sprint to the finish today. As I saw the finish line in the distance I looked at my watch -- 1:10. Darned close. I took it in best I could, and got across in 1:11:04.
I got my hugs from the family and reflected on the race. It was easy to be disappointed, but that faded quickly. 1:10 would have required doing everything right, and I had nothing to be disappointed about. I'd beaten last year's time by over 2 minutes, and taken out a 10-year old PR of 1:13:01. And I'd learned a lesson, too. You've got to train, you've got to plan, but most importantly, you've got to execute the plan when the race comes. The longer the race, the more important that fact is. I'll get it right next time.
Ken
Here's my most recent race, the Charlottesville 10-Miler, on April 4, 2009
Executive summary:
1:11:04, 7:06 pace. 149/2300 overall, 7/92 AG (50-54 M)
Long report:
I imagine most running communities have a race like the 10-Miler. The local race with a long history that the hardcore runners aim at, but that also attracts a large community following. The 10-Miler qualifies: it's been around for over 25 years, and draws a field of over 2000, mostly local runners, whose goals range from picking up an AG win to seeing if they can actually run 10 Miles.
The 10-Miler also has a great course going for it. A scenic tour of the UVA grounds, downtown Charlotesville, and some attractive old residential neighborhoods. Crowd support is vocal and enthusiastic for much of the course.
I came into this year's race feeling pretty strong. I'd gotten my BQ at Myrtle Beach by running a well-executed marathon, and I'd blown away my 8K PR just a few weeks before. 1:10, 7-minute miles seemed doable. A stretch maybe, but doable.
Race morning was bright, sunny, about 50 degrees, but quite windy. I seed myself in the first 4-5 rows and took off with the pack. A little jockeying around for position, and working through the rolling roadblocks of people who didn't understand where to line up, and I found some space. The key to the course is to hold something in reserve for the end. The course gets progressively more difficult as you go along, and a too-optimistic start can bite you later on.
I hit mile 1 in 7:00 flat. Good and bad -- good because I felt great, bad because I knew that was probably about 15 seconds too fast. No problem, relax on the next mile. Mile 2, which curls around the UVA football stadium has one of the first big hills. I held back, trying not to get caught up in the excited runners who attacked the hill like Marines going up Mt. Surabachi. Mile 2 -- just under 7 minutes. Hmmm....still felt good, but had a nagging feeling that this wasn't good in the back of my mind.
Mile 3 featured some slight rises as we passed by the center of the UVA grounds, designed by Thomas Jefferson. A beautiful place to run, to be sure. I concentrated on a conservative pace and came in a little over 7 minutes. Good. As we moved into Mile 4, I got ready for the long downhill that heads towards downtown C-ville. This is a mile to bank up time, and I did, coming in at 6:45. OK so far -- I was under 7 minute pace and feeling pretty solid.
Mile 5 heads up the Downtown Mall, a brick pedestrian street. The crowds are enthusiastic here, and the confines tight, so there was a lot of shoulder-to-shoulder racing. A had a good stride going here, and clipped it off right at 7 minutes. We turned off the Mall into the hilly neighborhoods north of the mall. This is always a moment of truth. The hills here aren't long, but they're numerous and relatively steep. Mile 6, a little over 7 minutes -- still OK. A wave to my wife and son, and onto the last long hill of downtown.
Now my early enthusiasm was creeping up on me. I kept pace with most of my competitors, but I could feel my strength fading and hear my breathing getting a bit ragged. Hold it together -- over the top, and back across the downtown mall. Grab a Gatorade, regroup and prepare to take on the last three miles. Mile 7 -- about 7:15. Not good. Not a deal-breaker, but not good.
Into the wind now, I head up the longest straight stretch of the race. A long false flat leading back to the UVA grounds. Runners who'd run a smarter tactical race than me were overtaking me, and I kept trying to match their pace, eventually finding one runner to draft off of. Mile 8 -- about 7:10. A had about a 20 second defecit on my dream goal now.
Mile 9 would decide the race. The route hits the last killer hill here, an ascent up the UVA "Corner," a student-oriented business district. I had to hit this hard if I had any chance to get back on pace. It didn't feel good. My legs were heavy and I was hurting. You can throw all the cliches you want at a hill, but if you don't have the wheels, the hill has the advantage. Finally over the top, then retracing the route back up the race course. Mile 9 -- fail -- 7:35.
OK, time to regroup -- push for as big a PR as possible, at least go under 1:11. Then -- YOW -- calf cramps. Both legs. Shorten the stride, stay under control. I watched my pace setter disappear into the distance as I alternated between sets of short strides and longer strides, trying to work out the cramps. I kept my pace up as well as I could, but there wouldn't be any sprint to the finish today. As I saw the finish line in the distance I looked at my watch -- 1:10. Darned close. I took it in best I could, and got across in 1:11:04.
I got my hugs from the family and reflected on the race. It was easy to be disappointed, but that faded quickly. 1:10 would have required doing everything right, and I had nothing to be disappointed about. I'd beaten last year's time by over 2 minutes, and taken out a 10-year old PR of 1:13:01. And I'd learned a lesson, too. You've got to train, you've got to plan, but most importantly, you've got to execute the plan when the race comes. The longer the race, the more important that fact is. I'll get it right next time.
Ken
Monday, September 29, 2008
Naylor's Beach Triathlon -- 9/28/08
Executive summary:
1500M swim, 26 mile bike, 10K run -- 2:34 (2:36 with penalty).
9/30, 45-49 AG
Long report:
This was my first time at Naylor's Beach. The race is situated on the north shore of the Rappahanock River, in quiet rural surroundings. I arrived on Saturday afternoon, and pitched my tent at the pleasant campground right across the street from the transition area, got out my gear, and enjoyed a short swim, bike, and run. After I cooked dinner, the weather changed for the worse, as thunderstorms rolled in, so I called it a night and dove into my tent at around 8:30 -- that's life in the country for you.
Race day dawned overcast, with occassional showers, but warm temps and light winds. For whatever reason, I'd woken up at 2 AM and couldn't get back to sleep until nearly 5, so I wasn't feeling too fresh as I crawled out of my tent. I rolled my bike across the street and racked it, then came back to get my gear together and have some breakfast. For whatever reason, it just wasn't my morning. I'm normally methodical (compulsive? anal?) about getting my gear together the night before a race, but this morning I couldn't get organized. I ended up making three trips back and forth to the transition area as I kept realizing I'd forgotten items. In retrospect I didn't get as good a breakfast as I needed and I skimped on my hydration. Live and learn!
Swim: 27:32, 12/30 AG
Water temperature (70 degrees) and conditions were very good for the swim. The Rappahanock is wide and brackish at this point, an arm of the Chesapeake Bay, really. I was in the second wave, a pretty large group of all the men 40 and older, plus the clydesdales. As we took off I tried, unsucessfully, to get some open water around me, but was hemmed in by a pack and played bumper boat all the way out the first leg. There was a steady current flowing right to left that pushed us left of the buoys, and by the first turn we'd already caught up to the stragglers from the first wave, which made for a pretty big scrum at the buoy. Now we were swimming the longest leg of the course, with the current mainly at our back. I finally got a bit of space around me and got into a good rhythm. I felt good and smooth, but had gulped down some water when I got dunked at the turn, which wasn't sitting too well on my stomach. As I rounded the second turn I had to fight back up against the current as I went towards the beach. Fortunately it was easy to get a sight on the exit and I kept swimming strong, kicking hard to loosen up my legs as I approached the shore. Onto the small sandy beach and over a small seawall, then up a grassy lawn, and I was into T1.
T1: 1:37, 3/30 AG
The usual blur -- toss down the goggles and cap, step out of my suit, slip into my shoes, grab the bike and start running. Wet and breathless, it's always sort of surreal, but I usually do a good job on these. No exception this time.
Bike: 1:16:40, 20.3 mph, 10/30 AG
I'd heard people talking about how tough the bike course was. They had to be kidding -- it's flat down there. Still, I gathered there were a couple of hills to be concerned with on the first half of the course. Traffic was tight as we came out of transition, but got myself into a rhythm and started concentrating on RPMs -- keep 'em at 90ish. While most of the course was pretty flat, there were a lot of fairly sharp turns throughout. Still, plenty of room to get down on the bars and roll through the countryside. Around 8 miles I hit the first of the hills. Fairly steep, but not too long. With my granny gear engaged I spun past a long line of riders and over the top. At mile 13ish we hit the second hill. This guy was steep -- I could look up it and watch cyclists tacking back and forth like drunken sailors after a night of shore leave. With a hearty "Hi-Ho Silver," it was "Granny Gear Away!" and I spun up and over.
I was cranking along at 90 RPM when the Coach Debi express went ripping by on my left. Good incentive. I picked it up just a notch to keep her in sight, and passed her on an uphill. She returned the favor on the next downhill, and I followed, gradually dropping back as we went round a corner and then up a short hill. Then I heard the motorcycle go by, and watched as the official jotted something down in his notebook. I had a bad feeling about that, which turned out to be correct. A 2-minute penalty for not dropping back fast enough. What can I say? We were going downhill, then slowing for a turn and starting a climb. Technically correct, but...disappointing -- I take a lot of pride in racing clean.
Back to business at hand, and I took advantage of the last few flat miles to pick up the pace -- I got my final revenge by passing Debi on a small rise, and then amused myself by jumping my bike over a series of speed bumps right before the transition area. Off the bike and done.
T2: 1:00, 3/30 AG
Rack, shoes off, shoes on, grab my race belt and go. Pretty fast.
Run: 47:11, 7:35 pace, 9/30 AG
Coming out of T2 I could see Debi about 10-15 yards ahead of me. Damm, that was a fast transition for her. Well, here's some incentive for me -- try to keep up with her.
After about 3 minutes one thing was clear -- that wasn't going to happen. Time to refocus on the task at hand. I got my running into a good rhythm and concentrated on my own race. Past the first water stop I picked off two guys in my AG, then a mile or so later I got by another one. As I got near mile 3 my right quad started screaming at me. My poor hydration and pre-race nutrition was catching up to me, most likely. I held back on the pace a bit, hoping I wouldn't push it over the cliff into a full-fledged cramp, and worked through it. We turned for home and I could see an AG competitor who'd passed me on the bike ahead and within striking distance. I slowly kept reeling him in and by mile 4 was within a few steps. As we hit a slight rise I passed him.
He wasn't going to give up easily. I could hear his footsteps right behind me, so I surged slighty, then relaxed, surged, relaxed, for several minutes. Sneaking a look back I could see I'd opened a gap. We turned to go down a short, final out-and-back leg and both quads started to tighten up on me. I had to slow somewhat. We turned and headed for home -- maybe a half mile to go. My rival saw his opportunity and came past me, opening up about a 10-yard gap. I almost mailed it in then, but the tightness in my muscles had eased a bit, and it was worth a final shot. I picked it up and drew even. He surged. I surged. With two short turns to go I drew ahead. Rounding the last turn, 10 yards to go -- there he goes, and I don't have an answer. He beats me by less than a yard.
We congratulate each other and I go sit down -- I'm cooked.
2:34 (2:36 w/ penalty) -- 9/30 AG, 41/154 men
Summary:
My last tri of the year, and a pretty good result. My age group was stacked with strong athletes, so I'm pleased with the placement. A typical result for me -- even performances in all 3 disciplines, with quick transitions.
Looking ahead, next year I'll be the new kid in the 50-54 AG, and I know I've still got plenty of room to improve. In particular it's time to spring for an honest-to-gosh tri bike. I think I've earned it.
1500M swim, 26 mile bike, 10K run -- 2:34 (2:36 with penalty).
9/30, 45-49 AG
Long report:
This was my first time at Naylor's Beach. The race is situated on the north shore of the Rappahanock River, in quiet rural surroundings. I arrived on Saturday afternoon, and pitched my tent at the pleasant campground right across the street from the transition area, got out my gear, and enjoyed a short swim, bike, and run. After I cooked dinner, the weather changed for the worse, as thunderstorms rolled in, so I called it a night and dove into my tent at around 8:30 -- that's life in the country for you.
Race day dawned overcast, with occassional showers, but warm temps and light winds. For whatever reason, I'd woken up at 2 AM and couldn't get back to sleep until nearly 5, so I wasn't feeling too fresh as I crawled out of my tent. I rolled my bike across the street and racked it, then came back to get my gear together and have some breakfast. For whatever reason, it just wasn't my morning. I'm normally methodical (compulsive? anal?) about getting my gear together the night before a race, but this morning I couldn't get organized. I ended up making three trips back and forth to the transition area as I kept realizing I'd forgotten items. In retrospect I didn't get as good a breakfast as I needed and I skimped on my hydration. Live and learn!
Swim: 27:32, 12/30 AG
Water temperature (70 degrees) and conditions were very good for the swim. The Rappahanock is wide and brackish at this point, an arm of the Chesapeake Bay, really. I was in the second wave, a pretty large group of all the men 40 and older, plus the clydesdales. As we took off I tried, unsucessfully, to get some open water around me, but was hemmed in by a pack and played bumper boat all the way out the first leg. There was a steady current flowing right to left that pushed us left of the buoys, and by the first turn we'd already caught up to the stragglers from the first wave, which made for a pretty big scrum at the buoy. Now we were swimming the longest leg of the course, with the current mainly at our back. I finally got a bit of space around me and got into a good rhythm. I felt good and smooth, but had gulped down some water when I got dunked at the turn, which wasn't sitting too well on my stomach. As I rounded the second turn I had to fight back up against the current as I went towards the beach. Fortunately it was easy to get a sight on the exit and I kept swimming strong, kicking hard to loosen up my legs as I approached the shore. Onto the small sandy beach and over a small seawall, then up a grassy lawn, and I was into T1.
T1: 1:37, 3/30 AG
The usual blur -- toss down the goggles and cap, step out of my suit, slip into my shoes, grab the bike and start running. Wet and breathless, it's always sort of surreal, but I usually do a good job on these. No exception this time.
Bike: 1:16:40, 20.3 mph, 10/30 AG
I'd heard people talking about how tough the bike course was. They had to be kidding -- it's flat down there. Still, I gathered there were a couple of hills to be concerned with on the first half of the course. Traffic was tight as we came out of transition, but got myself into a rhythm and started concentrating on RPMs -- keep 'em at 90ish. While most of the course was pretty flat, there were a lot of fairly sharp turns throughout. Still, plenty of room to get down on the bars and roll through the countryside. Around 8 miles I hit the first of the hills. Fairly steep, but not too long. With my granny gear engaged I spun past a long line of riders and over the top. At mile 13ish we hit the second hill. This guy was steep -- I could look up it and watch cyclists tacking back and forth like drunken sailors after a night of shore leave. With a hearty "Hi-Ho Silver," it was "Granny Gear Away!" and I spun up and over.
I was cranking along at 90 RPM when the Coach Debi express went ripping by on my left. Good incentive. I picked it up just a notch to keep her in sight, and passed her on an uphill. She returned the favor on the next downhill, and I followed, gradually dropping back as we went round a corner and then up a short hill. Then I heard the motorcycle go by, and watched as the official jotted something down in his notebook. I had a bad feeling about that, which turned out to be correct. A 2-minute penalty for not dropping back fast enough. What can I say? We were going downhill, then slowing for a turn and starting a climb. Technically correct, but...disappointing -- I take a lot of pride in racing clean.
Back to business at hand, and I took advantage of the last few flat miles to pick up the pace -- I got my final revenge by passing Debi on a small rise, and then amused myself by jumping my bike over a series of speed bumps right before the transition area. Off the bike and done.
T2: 1:00, 3/30 AG
Rack, shoes off, shoes on, grab my race belt and go. Pretty fast.
Run: 47:11, 7:35 pace, 9/30 AG
Coming out of T2 I could see Debi about 10-15 yards ahead of me. Damm, that was a fast transition for her. Well, here's some incentive for me -- try to keep up with her.
After about 3 minutes one thing was clear -- that wasn't going to happen. Time to refocus on the task at hand. I got my running into a good rhythm and concentrated on my own race. Past the first water stop I picked off two guys in my AG, then a mile or so later I got by another one. As I got near mile 3 my right quad started screaming at me. My poor hydration and pre-race nutrition was catching up to me, most likely. I held back on the pace a bit, hoping I wouldn't push it over the cliff into a full-fledged cramp, and worked through it. We turned for home and I could see an AG competitor who'd passed me on the bike ahead and within striking distance. I slowly kept reeling him in and by mile 4 was within a few steps. As we hit a slight rise I passed him.
He wasn't going to give up easily. I could hear his footsteps right behind me, so I surged slighty, then relaxed, surged, relaxed, for several minutes. Sneaking a look back I could see I'd opened a gap. We turned to go down a short, final out-and-back leg and both quads started to tighten up on me. I had to slow somewhat. We turned and headed for home -- maybe a half mile to go. My rival saw his opportunity and came past me, opening up about a 10-yard gap. I almost mailed it in then, but the tightness in my muscles had eased a bit, and it was worth a final shot. I picked it up and drew even. He surged. I surged. With two short turns to go I drew ahead. Rounding the last turn, 10 yards to go -- there he goes, and I don't have an answer. He beats me by less than a yard.
We congratulate each other and I go sit down -- I'm cooked.
2:34 (2:36 w/ penalty) -- 9/30 AG, 41/154 men
Summary:
My last tri of the year, and a pretty good result. My age group was stacked with strong athletes, so I'm pleased with the placement. A typical result for me -- even performances in all 3 disciplines, with quick transitions.
Looking ahead, next year I'll be the new kid in the 50-54 AG, and I know I've still got plenty of room to improve. In particular it's time to spring for an honest-to-gosh tri bike. I think I've earned it.
Tuesday, September 16, 2008
Pepsi 10K Race Report
Short report:
Pepsi 10K - Charlottesville,VA - 9/13/2008
43:21
33/416 overall, 4th in 45-49
This is a great local race. If you want a nice test of your running speed and stamina, 10Ks are an excellent way to go.
Long report:
I've got a soft spot in my heart for this race. It was the very first road race I ever did, back in the early 90s. I ran a 48:50 and then went home and slept the rest of the day (I wonder whatever happened to that shirt?)
Fast-forwarding to the present, I went into the race with two goals: 1. Get a good test of my marathon preparation for Richmond in November. 2. Beat my co-worker Tommy, who's 39, and has beat me by about 15 seconds in each of the two races we've both competed in this year.
The weather on Saturday was oppressive. Humid and hot, though the sky was overcast to start the race. Got in a good warmup and kibbitzed a bit with some of the guys, then it was time for business.
The course is a double out-and-back: out one mile, turn back past the start, then out to mile 4 where you turn around and head for home. It's a pretty run, on rolling country roads. I found some space in the insanity of the start, and weaved my way around the usual quick-starting flameouts, running downhill to the first turnaround. I hit the mile in 6:50 -- that felt about right, given the downhill.
As I came back up hill I settled into a good rhythm and counted my footfalls -- 90 for the minute -- good running tempo. Tommy and I traded spots a few times and I pulled ahead a bit as we came to the first waterstop. Mile 2 came at 14:06 -- OK, considering the hill.
Now was the time to really settle into a groove, as the course flattened a bit. I'd opened a little gap around me and kept motoring along. I knew Tommy was just a bit behind me, but I didn't want to give him the satisfaction of seeing me look back, so I focused in like a laser on the road. Mile 3 -- 21 flat.
A couple of stiff little rollers hit me hard as I moved into the fourth mile. I kept concentrating on my tempo as I climbed the hills trying not to bog down and lose time. I turned around and headed for home at mile 4 -- right on time at 28 and a couple of seconds.
This was starting to hurt. I started to pass more runners as they slowed. Picking them off was a nice distraction. I kept checking my watch and counting steps, striving for a fast turnover, thinking about keeping my form together. The sun was out now, and the humidity brutal. My singlet was stuck to my skin and I could feel water dropping off my shorts as I ran. Finally, mile 5 -- 35:00.
By now I just wanted to slow down and rest -- man, 10Ks hurt... As I closed towards the finish a young woman flew by me -- whoa, I can't catch her. Next it was my turn, as I passed a young 20 something guy. He tried to make a game of it, passing me back up, but I quickly dropped him.
Finally I turned down the road into the school where the finish is. I peeked over my shoulder. Tommy was hanging on, about 5 seconds back. Now or never -- I gave it everything I had left and went home hard. One more look -- I'm safe.
Done. Crap, I can't even breathe...well, that'll pass.
Felt pretty good about the race -- 43:20 in those conditions was a very good time for me. I'm right on track for Richmond, and I beat Tommy by 15 seconds. Life is good
Ken
Pepsi 10K - Charlottesville,VA - 9/13/2008
43:21
33/416 overall, 4th in 45-49
This is a great local race. If you want a nice test of your running speed and stamina, 10Ks are an excellent way to go.
Long report:
I've got a soft spot in my heart for this race. It was the very first road race I ever did, back in the early 90s. I ran a 48:50 and then went home and slept the rest of the day (I wonder whatever happened to that shirt?)
Fast-forwarding to the present, I went into the race with two goals: 1. Get a good test of my marathon preparation for Richmond in November. 2. Beat my co-worker Tommy, who's 39, and has beat me by about 15 seconds in each of the two races we've both competed in this year.
The weather on Saturday was oppressive. Humid and hot, though the sky was overcast to start the race. Got in a good warmup and kibbitzed a bit with some of the guys, then it was time for business.
The course is a double out-and-back: out one mile, turn back past the start, then out to mile 4 where you turn around and head for home. It's a pretty run, on rolling country roads. I found some space in the insanity of the start, and weaved my way around the usual quick-starting flameouts, running downhill to the first turnaround. I hit the mile in 6:50 -- that felt about right, given the downhill.
As I came back up hill I settled into a good rhythm and counted my footfalls -- 90 for the minute -- good running tempo. Tommy and I traded spots a few times and I pulled ahead a bit as we came to the first waterstop. Mile 2 came at 14:06 -- OK, considering the hill.
Now was the time to really settle into a groove, as the course flattened a bit. I'd opened a little gap around me and kept motoring along. I knew Tommy was just a bit behind me, but I didn't want to give him the satisfaction of seeing me look back, so I focused in like a laser on the road. Mile 3 -- 21 flat.
A couple of stiff little rollers hit me hard as I moved into the fourth mile. I kept concentrating on my tempo as I climbed the hills trying not to bog down and lose time. I turned around and headed for home at mile 4 -- right on time at 28 and a couple of seconds.
This was starting to hurt. I started to pass more runners as they slowed. Picking them off was a nice distraction. I kept checking my watch and counting steps, striving for a fast turnover, thinking about keeping my form together. The sun was out now, and the humidity brutal. My singlet was stuck to my skin and I could feel water dropping off my shorts as I ran. Finally, mile 5 -- 35:00.
By now I just wanted to slow down and rest -- man, 10Ks hurt... As I closed towards the finish a young woman flew by me -- whoa, I can't catch her. Next it was my turn, as I passed a young 20 something guy. He tried to make a game of it, passing me back up, but I quickly dropped him.
Finally I turned down the road into the school where the finish is. I peeked over my shoulder. Tommy was hanging on, about 5 seconds back. Now or never -- I gave it everything I had left and went home hard. One more look -- I'm safe.
Done. Crap, I can't even breathe...well, that'll pass.
Felt pretty good about the race -- 43:20 in those conditions was a very good time for me. I'm right on track for Richmond, and I beat Tommy by 15 seconds. Life is good
Ken
Wednesday, July 30, 2008
Charlottesville International Tri, 7/27/08
A hard day, with a good result -- 3/18 in my AG!
In the four seasons I've been doing triathlons, the Charlottesville International is one of only two that I've done more than once. It's more a point of pride than anything else, really. The course is tough, and late July weather doesn't make it any easier. Last year I fell apart during the run -- 6 miles of hilly single-track -- and I was determined to do better this year.
I got up at 5:00 on Sunday, and after a quick breakfast, threw my gear onto the truck and headed for the course. It's only a half-hour from my house, but there are no assigned racks in the transition area, so the early bird catches the worm as far as primo racking spots. Sure enough, I pulled into the parking lot at 6 AM, and got one of the best spots in the transition area. Hey -- I'll take any advantage I can get. The usual fiddling around ensued, as I placed my gear, then a trip to the men's room, some meet-and-greet with friends at the race, and it was time to head to the beach.
Into the Bathwater:
Water temps were in the low 80s, no wetsuits today. Surprisingly I hadn't raced without a wetsuit since my very first tri, back in 2005, and I was a little nervous about it -- you kind of get used to knowing you'll have the wetsuit on, I guess. The swim was advertised as 1500 meters, a two loop course, but it looked a little too long to most of us on the beach. Finally it was our turn, and the old guys waded out into the water. The horn caught me a bit by surprise, and I was treading water further back in the pack than I had planned on, but after about 50 yards of bumper boat I got some space.
I quickly got into a good rhythm. The course was a very long rectangle, so after a quick turn, it was down the backstretch. It was a dead-flat calm morning, and the lake is small, so there was no chop in the water. Normally I'll sight every 3-4 strokes, but with the calm water I went for 10 strokes or so before sighting. That kept me in a good rhythm, but I quickly discovered that I drift to the left when I swim. Couldn't blame the current today. By the time we started the second loop I began to be passed by some of the faster women swimmers in previous waves. That cured the drift -- when they passed I jumped onto their feet for as long as I could, trusting to their superior navigation.
Finally around the last turn, and we started towards shore. I powered through some lake grass and vines, then stumbled through the mud and jumped up onto the grassy run to the transition area. I crossed the mat and hit my watch -- 30 minutes and change -- that had to be too long a swim. Running up to my bike I saw a friend's bike still on the racks. He's a good swimmer, so I must not have done too bad.
Swim - 30:41 - 9/18 AG (45-49)
T1 - 1:02 - 2/18 AG
Onto the Hills:
A quick trip through T1, and I was on the road. The bike course at Charlottesville is a litle short, at 23.5 miles, but it makes up for it in difficulty. Lots of hills, mainly short steep pitches. While there are a few good areas for getting down in the bars, for the most part you need to be patient. Last year I blasted through the bike like a steroid-enhanced pit bull and left nothing in the tank for the run. I was determined to ride smarter this year.
During the long climb out of Walnut Creek Park I thanked my lucky starts that I was riding a road bike with a triple, after passing several people tacking back and forth across the road on their tri-bikes. Spin away and keep going, I said to myself. I was determined to ride within myself, keeping my gearing down and cadence up on the climbs. After leaving the park, I settled in as I zipped down the two-lane country roads of the course. It was surprisingly quiet -- maybe it was the way the waves had been set up, or maybe I had a good position, but always had plenty of room around me. After about 6-7 miles I was passed by a few riders, none of them in my age group., and I was starting to pick off riders from earlier waves.
The middle section of the course had some good spots for going fast, and I took advantage, but I played it safe on the many climbs. As we turned back the last few miles to the park I continued to keep my RPMs up, and avoided the temptation to attack the last few hills. Turning back into the park, I spun in an easy gear on the long descent back to transition and collected myself. Where was everbody in my AG? Usually there'll be some cat and mouse games on the bike, but I hadn't seen anybody I was competing directly against.
Off the bike and into T2 -- time to go minimalist -- don't need sunglasses and a hat in the woods. Rack the bike, shoes on, grab my stuff and go.
Bike -- 1:15:40, 4/18 AG
T2 -- :40, 2/18 AG
Into the Woods:
The run at C-ville is a beast. Six miles of hilly, tough, honest-to-gosh singletrack. A two-lap course that only briefly peaks out of the woods. Last year I'd suffered major cramps, and had barely got it done in less than an hour. I was hoping for much better. By now it was hot, and the woods held in the humidity like a steam bath.
Even before you get your legs under you there's a steep rocky downhill. My quads are starting to scream already. Then an uphill -- ouch -- was that a cramp? I grabbed a water at the first stop and slugged it down, walking a few steps and collecting myself. Back into the woods, the trail started winding up, but it was gradual and I started to get my feet under me. Better, I started to track down slower runners -- a nice moral boost. Suddenly I was passed by a sprightly 19 year old. She yelled out a "good run" as she skipped by, leaping through the forest like a deer (turns out she finished 3rd overall for the day). She had the right idea -- I relaxed and started flowing through the run, keeping my feet light.
I couldn't keep the feeling going though. Every downhill wound up my quads into a knot, and the following steep uphills made them feel like wooden posts. Finally I was out of the woods, past the finish line, and back for a second lap. More struggles through the ups and downs, until finally I hit the 4 mile mark. There's something about the four mile mark that always encourages me -- only two more to go! I collected myself and got my feet turning over in a good rhythm. Back out of the woods, and there's the finish -- zip up my jersey and try to look good for the photographer.
I'm done. Cooked is more like it -- my clothes are wringing wet, there's dirt and mud on my legs and my shoes are soaking wet, even though it wasn't wet on the trail.
Surprisingly, my run was good for second in my AG, even though I thought I was giving time away to the field. I checked the results when posted, and sure enough, I placed 3rd in my AG -- first time ever placing.
I got a hat...
Run -- 53:44, 2/18 AG
Overall -- 2:41:37, 3/18 AG, 36/101 overall men.
In the four seasons I've been doing triathlons, the Charlottesville International is one of only two that I've done more than once. It's more a point of pride than anything else, really. The course is tough, and late July weather doesn't make it any easier. Last year I fell apart during the run -- 6 miles of hilly single-track -- and I was determined to do better this year.
I got up at 5:00 on Sunday, and after a quick breakfast, threw my gear onto the truck and headed for the course. It's only a half-hour from my house, but there are no assigned racks in the transition area, so the early bird catches the worm as far as primo racking spots. Sure enough, I pulled into the parking lot at 6 AM, and got one of the best spots in the transition area. Hey -- I'll take any advantage I can get. The usual fiddling around ensued, as I placed my gear, then a trip to the men's room, some meet-and-greet with friends at the race, and it was time to head to the beach.
Into the Bathwater:
Water temps were in the low 80s, no wetsuits today. Surprisingly I hadn't raced without a wetsuit since my very first tri, back in 2005, and I was a little nervous about it -- you kind of get used to knowing you'll have the wetsuit on, I guess. The swim was advertised as 1500 meters, a two loop course, but it looked a little too long to most of us on the beach. Finally it was our turn, and the old guys waded out into the water. The horn caught me a bit by surprise, and I was treading water further back in the pack than I had planned on, but after about 50 yards of bumper boat I got some space.
I quickly got into a good rhythm. The course was a very long rectangle, so after a quick turn, it was down the backstretch. It was a dead-flat calm morning, and the lake is small, so there was no chop in the water. Normally I'll sight every 3-4 strokes, but with the calm water I went for 10 strokes or so before sighting. That kept me in a good rhythm, but I quickly discovered that I drift to the left when I swim. Couldn't blame the current today. By the time we started the second loop I began to be passed by some of the faster women swimmers in previous waves. That cured the drift -- when they passed I jumped onto their feet for as long as I could, trusting to their superior navigation.
Finally around the last turn, and we started towards shore. I powered through some lake grass and vines, then stumbled through the mud and jumped up onto the grassy run to the transition area. I crossed the mat and hit my watch -- 30 minutes and change -- that had to be too long a swim. Running up to my bike I saw a friend's bike still on the racks. He's a good swimmer, so I must not have done too bad.
Swim - 30:41 - 9/18 AG (45-49)
T1 - 1:02 - 2/18 AG
Onto the Hills:
A quick trip through T1, and I was on the road. The bike course at Charlottesville is a litle short, at 23.5 miles, but it makes up for it in difficulty. Lots of hills, mainly short steep pitches. While there are a few good areas for getting down in the bars, for the most part you need to be patient. Last year I blasted through the bike like a steroid-enhanced pit bull and left nothing in the tank for the run. I was determined to ride smarter this year.
During the long climb out of Walnut Creek Park I thanked my lucky starts that I was riding a road bike with a triple, after passing several people tacking back and forth across the road on their tri-bikes. Spin away and keep going, I said to myself. I was determined to ride within myself, keeping my gearing down and cadence up on the climbs. After leaving the park, I settled in as I zipped down the two-lane country roads of the course. It was surprisingly quiet -- maybe it was the way the waves had been set up, or maybe I had a good position, but always had plenty of room around me. After about 6-7 miles I was passed by a few riders, none of them in my age group., and I was starting to pick off riders from earlier waves.
The middle section of the course had some good spots for going fast, and I took advantage, but I played it safe on the many climbs. As we turned back the last few miles to the park I continued to keep my RPMs up, and avoided the temptation to attack the last few hills. Turning back into the park, I spun in an easy gear on the long descent back to transition and collected myself. Where was everbody in my AG? Usually there'll be some cat and mouse games on the bike, but I hadn't seen anybody I was competing directly against.
Off the bike and into T2 -- time to go minimalist -- don't need sunglasses and a hat in the woods. Rack the bike, shoes on, grab my stuff and go.
Bike -- 1:15:40, 4/18 AG
T2 -- :40, 2/18 AG
Into the Woods:
The run at C-ville is a beast. Six miles of hilly, tough, honest-to-gosh singletrack. A two-lap course that only briefly peaks out of the woods. Last year I'd suffered major cramps, and had barely got it done in less than an hour. I was hoping for much better. By now it was hot, and the woods held in the humidity like a steam bath.
Even before you get your legs under you there's a steep rocky downhill. My quads are starting to scream already. Then an uphill -- ouch -- was that a cramp? I grabbed a water at the first stop and slugged it down, walking a few steps and collecting myself. Back into the woods, the trail started winding up, but it was gradual and I started to get my feet under me. Better, I started to track down slower runners -- a nice moral boost. Suddenly I was passed by a sprightly 19 year old. She yelled out a "good run" as she skipped by, leaping through the forest like a deer (turns out she finished 3rd overall for the day). She had the right idea -- I relaxed and started flowing through the run, keeping my feet light.
I couldn't keep the feeling going though. Every downhill wound up my quads into a knot, and the following steep uphills made them feel like wooden posts. Finally I was out of the woods, past the finish line, and back for a second lap. More struggles through the ups and downs, until finally I hit the 4 mile mark. There's something about the four mile mark that always encourages me -- only two more to go! I collected myself and got my feet turning over in a good rhythm. Back out of the woods, and there's the finish -- zip up my jersey and try to look good for the photographer.
I'm done. Cooked is more like it -- my clothes are wringing wet, there's dirt and mud on my legs and my shoes are soaking wet, even though it wasn't wet on the trail.
Surprisingly, my run was good for second in my AG, even though I thought I was giving time away to the field. I checked the results when posted, and sure enough, I placed 3rd in my AG -- first time ever placing.
I got a hat...
Run -- 53:44, 2/18 AG
Overall -- 2:41:37, 3/18 AG, 36/101 overall men.
Monday, July 14, 2008
Colonial Beach Triathlon - July 13, 2008
Summary -- 2:10 and change, 5th AG for this "short Olympic" distance tri.
Lengthy report:
This was my first time doing the Colonial Beach Triathlon. A relatively small race, in a "beachy" town on the Potomac river, very flat when compared to races around Charlottesville.
I headed down on Saturday to pick up my packet and get in a short ride and run. The weather was hot on Saturday afternoon, but a nice breeze off of the Potomac kept it tolerable. I checked out part of the out-and-back bike and run courses, then drove over to Debi's house, where she and her husband were kind enough to host me for the night. Pizza and a movie, then off to bed.
4:30 in the morning came quickly, and after a cup of coffee and breakfast, we hit the road for the race site, about 25 minutes away. Our early arrival paid off -- I snagged a primo end spot on the rack in the transition area, then fiddled around endlessly with my gear while I counted down the time until the start. The water was warm, but wetsuit legal, so I took advantage with my short-sleeved suit. My race packet had the wrong color of swim cap, so I got a lot of odd looks and some concerned questions from other racers as all the green caps except me took off in the first wave. After a couple of minutes, I waded in with my group and off we went.
Swim (advertised as 1000 yards, probably around 750-800)
The swim started well. A couple of collisions, then clear water and easy sighting to the first buoy on the triangular course. Turning round the first buoy I could feel swells picking me up and down as I went down the next leg. The Potomac is very wide and salty at this point, wider even than the Choptank at Eagleman, so there was really an "open water" feel to the swim. Stayed on course pretty well, then turned for home. For whatever reason I couldn't sight worth a darn on this leg, and realized after a bit I was drifting downstream, away from the swim exit. I corrected, but I'm sure it cost me a few spots. Hit the shallow water and dophined a few times then ran up onto the pebble beach, down a concrete sidewalk and into the asphalt transition area -- pretty hard on the feet! (13:58 -- definitely not a 1000 yards! -- 8/20 AG)
T1
This flew past -- I thanked my lucky stars for the end rack spot, got out of the wetsuit without too much bother, and ran for the mount line (1:17, 3/20 AG).
Bike (40K)
Transitioning into the bike always feels strange to me. Suddenly my wet body is pedaling away on a bike and my heart's going a mile a minute. I navigated away from the bike start, held up temporarily by an old guy driving a golf cart (they drive them around town in Colonial Beach). In a few minutes I was rolling down the highway, drinking out of my aerobottle and settling in for the ride. The course was a simple out-and-back, with minimal turns, and was well-suited for putting in a fast time. I kept my concentration on the RPMs -- keep the tempo at 90+, go fast without trashing the legs. I jockeyed around a bit with several other riders in my AG through the first few miles -- passed a few and had a few pass me. When it was all done, it evened out pretty well.
After about 6-7 miles we turned right and started climbing. What? There's a hill? Sure enough, a fairly long, gradual climb. Nothing bad, but enough to make you notice. I kept an eye on the RPMs, and downshifted when necessary, only interrupted by the whooshing sound of Debi passing me up. I kept it smooth, and didn't try to be a hero, since she's faster than me anyway. Over the top, and then a sharp left after a short downhill. Another long straight stretched in front of me, and I started to see the leaders coming back. Here's the turn, and I was feeling good. Best off all, it's a net downhill going back to the river.
I kept the tempo up on the return, playing hopscotch with a couple of riders from the Richmond Tri Club. They pass me, I pass them, they pass me, etc. Kept it interesting. As the end approached I took a flyer and started cranking up the RPMs and laying on more speed. It'd been a good ride. A couple of turns past the crowds, a quick stop and back into T2. (1:09:57, 21.3 mph, 8/20 AG)
T2
Smoked this. Racked the bike, helmet/shoes off, shoes on, grabbed my hat and race belt and go! (:50, 1/20 AG)
Run (6 miles)
The run was an out and back 6 miler, following shore on the small peninsula that the town is on. My legs felt pretty good coming off the bike, and I concentrated on my running cadence for the first 5-6 minutes. Check the watch, count my footfalls to 90, check the watch. My rhythm was good, and started to gradually close in on some runners ahead of me. Passed one -- there's a 48 on his calf -- my AG -- yes! Hit the first mile in 7:30, and felt good. Just have to keep this up.
By now it was getting hot. Water stops were available every mile, and I doused myself down and drank each time. As we rounded peninsula, we hit some shady neighborhoods, which helped. At three miles we turned, and I hit a rough patch. My legs started getting tight and the heat started to wear me down. Back to my old trick I went and started counting my cadence. This took my mind off of my problems and I got back into a rhythm. 4 miles, 5 miles, still on pace, and catching a fair number of other runners. After 5 I caught another runner. There's a "46" on his calf -- I've got to get this guy. I pulled behind, and decided to give it a strong push. As I passed his right shoulder I put as unconcerned an expression on my face as I could and picked up the pace, counting my steps. 10, 20 , 30, 40, 50 -- hopefully he wouldn't realize how tired I was and try to come after me. As I hit the final turn I took a look back and saw I was in the clear. As I crossed the finish I was too tired to mug it up for the photographer, but happy when I checked my watch -- 44:36 for 6 miles, 7:26 pace, 5/20 AG.
I'd hoped to go under 2:15, and I did, with a 2:10:36. Good time, and a fun race.
Ken
Friday, May 23, 2008
Little Pepper Sprint Triathlon - May 18, 2008
Summary: (750 meter swim/15 mile bike/5K run) A great day for racing, and a good balanced effort.
1:28:20 -- 6/25 45-49 AG, 50/237 overall male.
Long report:
I did my first triathlon at Culpeper in August of 2005, so doing this race was a homecoming of sorts for me. It's a great venue: the swim is in a small quiet lake, with the transition area in a large grassy swale just a few yards from the waters edge. The bike takes full advantage of smooth highways and rolling country roads in the surrounding countryside, and it's topped off with a run on a closed highway that pops in and out of a couple of suburban neighborhoods. As the morning sun comes up over the lake, I can't imagine a prettier place to have a race.
Thanks to an early start, I completed my 45 minute drive and was at the race site with plenty of time to spare. Checked in, got my packet and chip and snagged a primo spot right on the end of my rack. Plenty of time to set up, so I was even more fussy than usual in getting everything "just so" in my transition area. I keep it pretty simple anyway -- helmet and glasses on the bike; bike shoes, running shoes, race belt and hat on my towel. A full aerobottle on the bike and I'm ready to go. After a liberal application of BodyGlide I strolled to the lake and checked out the water with a quick swim. Cool, but not bad. No morning fog, so visibility is excellent. Kibbitz with Debi, who made some noise about not running (sure, Debi...), and talked to a few acquaintances from C-ville and the race got underway.
My wave was next to last, so I killed time trying to stay warm until it was my turn. The sunny morning had turned overcast, with a bit of a breeze picking up. Great weather for racing, but kind of cool for standing around in a damp sleeveless wetsuit. Finally, the Women 35-up took off on the swim, a big school of yellow swim caps spreading out across the water, and it was my turn to wade in. A short wait, and the horn blew.
I'd seeded myself near the front of my wave. I'm not super fast in the water, but I can hold my own. The strategy worked well, and I had a nice pocket of space to myself right away. I got into a good rhythm and concentrated on having an efficient swim. A quick flick of the head every 4th stroke or so kept me sighting and right on track. By the first buoy we started hitting traffic from the previous wave and I played bumper boats with a couple of guys from my wave. Soon enough I was back in clear water and moving nicely down the back leg of the triangular course. I rounded the second turn and pushed the tempo up on the home leg. It'd been a good swim -- in particular I'd sighted well and stayed right on course throughout. As I hit the shallow water I went hard up the ramp, shooting for a good T1.
Swim: 14:05, 10/25 AG
A straight shot into transition, and I pulled off my cap and googles and undid my wetsuit's zipper as I jogged along. No problems with the wetsuit (thanks, BodyGlide) -- shoes on, glasses and helmet on, grab bike and go. A run up a grassy slopt to the mount line and I hopped on and coasted down the road as I clipped in.
T1: 1:33, 3/25 AG
The bike is a real joy on this course. It's hilly and fairly technical, which keeps you thinking throughout. And the scenery is great. As we headed west towards the Blue Ridge Mountains, I would have stopped to take a picture if I'd had a camera. In the first few miles of the bike I played hopscotch with a few other racers from my AG, but soon the field shook out and I found myself in my own comfort zone, keeping the RPMs up, and taking advantage of the flats and downhills to put on some speed. There were a lot of short steep uphills, and I attacked them conservatively, gearing down to keep up my momentum and pedaling speed as I went over the top.
It seemed to be working -- I was picking off dozens of riders from the earlier waves, and holding off anybody behind me. At about mile 12 another racer in my AG caught me on a downhill. Good incentive. On the next uphill grade I stepped up the effort and pushed past then put the hammer down for the last few miles. I was feeing good --- it'd been a solid ride overall.
Bike: 49:38, 8/25 AG
T2 reversed the direction of T1 -- run down the hill from the dismount area, bike on the rack, helmet off, shoes on, grab hat and race belt and out the chute. Nice smooth transition.
T2: 1:02, 2/25 AG
I've been working on the run a lot this year, and I'm feeling the benefits in my racing. The first mile of so of the run course was mostly uphill, but I got settled in pretty well. I was breathing hard (a bit of a cold wasn't helping things), but my legs felt good. No cramping, and the muscles felt pretty fresh. The course was an out-and-back, with a couple of out-and-back spurs on the way out. It made it interesting, because you could see the field in front of you a couple of times. As I hit the first spur, I started to really get into a strong running rhythm. Jack Bernardes, Debi's husband whooshed by going the other way -- I wasn't going to catch him, it looked like. But there were plenty of other people in front of me. Just like on the bike, I was passing lots of other racers. Into the second spur -- there goes Jack again -- well, at least he's not any further ahead. Finishing the second spur, I turned for home. This had the potential to be fast -- it was mainly downhill, retracing the tough first part of the run course.
I zeroed in on a pack in front of me and tried to catch them. Then I saw the "45" on the leg of a guy in front of me. Yes -- I can pick up a spot. I tucked in behind, then made a hard break past, hoping he wouldn't try to latch on. The strategy worked and I cruised in over the last 1/4 mile by myself and gave it a good shot across the line.
Run: 22:03, 7/25 AG
Overall a good race for me -- interestingly enough, my overall AG finish was better than my swim/bike/run placements. I'll thank the fast transitions and a pretty balanced performance for that. I'm not exceptional in any of the disciplines, but I won't count any of them as weaknesses, either.
Wednesday, May 07, 2008
Some people just don't get it...
Witness the wilderness geek in the picture. For the good of all, he subjected himself to two grueling nights in the woods, testing out gear that would keep him connected to the internet during his wilderness sojourn.
Why bother? Look, I'm no Luddite -- I'll take a digital camera, a small sports radio, and a cell phone for emergencies with me when I go backpacking, but our hero misses the point. If you've got to stay connected that badly, stay at home.
The wilderness has a powerful effect on me. I find that the time I spend there refreshes me mentally and physically. There's something powerfully meditative about focusing on a goal as simple as walking from here to there, carrying all your necessities of food, fuel, and shelter on your back.
Sure, I love the convenience and connectivity of modern life, but there's something to be gained personally by leaving that behind for a while sometimes. Our internet Davy Crockett just doesn't get it.
Ken
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