Race Day Photos

I've been a runner for many years, and a triathlete for three. One thing that has tied together all of those year of athletic endeavor has been lousy race pics.

Pics from on the course, or at the finish line -- didn't matter. I've either blown the shot (looking down at my watch is a common mistake), or I recoil when I see the pic (God, I look fat in that outfit!)

Finally, after many years of disappointment, I hit the jackpot. Not one, not two, but three great pics from my most recent race. A snappy looking action shot, running from the swim to T1; a nice side view on the bike; and a cheesy, but not over the top, finish line run pic.

And I look good in red and black, too (it matches my bike!)

Ken

A great weekend!

Did my first tri of the season this last weekend, at the Kinetic Sprint Tri. A 750M swim, 18 mile bike, and 5K run. You can read the race report here, but here are some more general observations.

My biking has improved a lot this year. Two years ago, when I did my first tri, I averaged a bit over 17 mph for a 17 mile course. On Sunday, I cruised strongly over 18 miles at better than 20 mph. There are still a lot of people out there who are better riders than me, but I moved up quite a bit. My cycling time almost put me in the top 1/3 of the entire male field. That's a nice confidence boost going into Eagleman -- I think I can put together a nice steady ride for the 56 miles with good pacing and nutrition.

Surprisingly, my run was the strongest split -- 11 out of 35 in my AG. I felt strong in the run, especially as I got along to the end, and was able to pass a lot of runners coming down the last mile or so. I'm pretty confident I can come off of the bike nice and strong.

My swim was a bit disappointing, at least in terms of comparison. It was my fastest to date at a tri, but didn't put me too far up my AG (15/35). Still, I was able to come out of the water strong, and get a quick T1 time. And a few seconds aren't really that much on the swim. The key for Eagleman will be to have a solid swim that doesn't wear me out.

And, I met my goal of being in the top half of my AG for the first time -- 13 out of 35 -- almost top 1/3!

Ken

My training log.

P.S. -- Shout out to Coach Debi for providing the beer after the race!

Easy week!

Well, I'm on a mini-taper of sorts before my first tri of the year. I'll be racing on Sunday, April 22, at the Kinetic Sprint Tri on Lake Anna in Virginia. Pluses: I'm in good shape, and have had a lot of good training weeks leading up to this, plus the bike course should be pretty flat and fast. Minuses: the friggin' water will be freezing!

We've had a real cold snap the last few weeks, like much of the country, so I'm expecting water temperatures in the 50s. This may be a time when my relatively good swim times are a big help. I'll spend less time in the water before I've got to get on the bike!

At least the weather forecast is good. Highs in the low 70s and sunny. Positively balmy. And certainly better than the cold rainy weather we've had to endure. No more 3-hour trainer rides -- please!

Ken

My training logs.

Sticking to it

Training the right way for a big event takes time and some dedication, and that requires a degree of "sticking to it" when the going gets tough. I've had a good plan to work with (obligatory shout out to Coach Debi), but I'm proud that I've stuck with it and kept up with the training.

Sunday was one of those days where it took a little bit extra, though.

On the schedule -- a 4 hour bike ride. Challenging enough for me, but throw in some nasty cold weather on Sunday morning (32 degrees with a 15-20 MPH west wind in the morning) and I was not looking at a fun day. Still, it was supposed to warm up to the high 40s, and the forecast was for sunny skies.

Despite layering as well as I could, I had some doubts right from the beginning of the ride. Almost immediately I had to head west, into the wind. I hunched down over the aerobars and did the best I could as I rode the country roads in the shadow of the Blue Ridge. The high hills and persistent clouds kept out what little sunshine did appear, and soon I was wishing for more climbs -- at least then I could generate a little heat.

Eventually I completed my first loop, 42 miles, and passed by my car. I almost stopped, since I had a thermos of coffee there, but I pressed on -- if I'd stopped I'm not sure I would have started again.

Another short loop of 18 miles and the ride was done. 60 miles, 4 hours. Not too bad, given the weather and the terrain (over 5000 feet of climbing total). I was stiff and cold, but I'd finished. My longest bike in over 5 years.

Home, shower, nap. Life is good.

Ken

See for yourself at my training log.

Tackling the climbs and more

Here we are, into April, with Eagleman only about 2 months away. An amazing thought -- in about 60-odd days, I'll be setting out my gear, dealing with pre-race nerves, and focusing on the task at hand.

I'm proud to say that I'm way past any "I want to finish" thoughts. I'll finish -- no doubt about that. It's only a question of how well I'll race the event now. That feeling comes from the solid training I've gotten under my belt. Coach Debi's program has built me up so that I'm confident in my abilities, because I've done the work.

I've felt the training paying off over the last few weeks. I've done a lot of riding, much of it over familiar routes, and I can both feel and see my improvement on the bike. The climbs that used to wipe me out are now just steady efforts, and my average speeds have been increasing while requiring less effort.

My running has been very solid. I did the Charlottesville 10 Miler last weekend and came in at 1:16:48 -- 7:43 pace, good for 26 out 110 in my age group. I ran a good race, too -- an even effort throughout, with a negative split for the last 5 miles.

This month looks challenging, but doable. 12 miles running on Saturday, a 4 hour bike on Sunday, then another hard week before I get to taper a bit for my first tri of the season, the Kinetic Sprint. No predictions yet from me on that, but I'm optimistic that I'll have a good race.

The highlight of the month? Has to be on the last weekend, when I've got a triple brick day: 20 mile bike, 3 mile run, 20 mile bike, 3 mile run, 20 mile bike, 2 mile run. Should be loads of fun!

Ken

Keep up with my training log here!

Break on through

This weekend I had one of those great moments when it all clicks. I'm a pretty average cyclist, considering my past race results, but I've put in a lot of consistent base this winter on the trainer. This weekend the weather and my training schedule gave me the opportunity to ride twice in fine weather, and all of a sudden I was faster. And not just faster, faster with less effort.

On my Saturday 90 minute ride I averaged 17 mph riding easy on a course that used to take an "all-out" effort to average 16 mph. Climbs that used to red-line my HR at 175 now only got me up to 160.

I followed up on Sunday with a 51 mile ride in 3:05, with plenty left in tank. As a matter of fact, my return time on the second half of the out-and-back course was significantly faster than the first half. And again, I was motoring along without pushing the limits. Average HR for the 51 miles was 120 -- much lower than what I usually register. By the way, not group rides either -- solo on Saturday and pulling a buddy along on Sunday.

48 years old and the best shape of my life -- pretty darn cool.

Ken

P.S. -- Read the exciting details in my training log.

Racing results

Well, despite my cold I went ahead with the race I had scheduled for last Saturday -- the MJH 8K. I'd been feeling a bit better, and had done an easy spin and run on Friday as a test. I didn't feel too bad, so I went ahead with it.

The race was a blast, and I'm pretty jazzed with the results. A solid 36:20 for the 8K course (barely shy of 5 miles). The weather was a bit cool, but sunny, and it felt great for racing. I got a nice warmup in and took off bit too fast at 3:25 for the first 1/2 mile. I held it back a bit from there and turned in some nice consistent splits, all around 7:20-7:25, until the last 1/2 mile or so when I turned it up a bit. I got 6th out of 32 in my age group. Not bad.

The race was fun aside from the time. An interesting (but hilly) course in downtown Charlottesville, a nice-sized field and a good chance to kibbitz with some friends. The big road race for the season comes up soon -- the Charlottesville 10 Miler on March 31st. Who knows, maybe I can break 1:15?

Ken

P.S. -- Cold coming along OK -- just some coughing as my lungs clear the crap out.

P.P.S. -- Race results and training log

Cold -- and not the weather...

Just as I started strong into March, I ran my head smack-dab into a cold. It came on quickly -- I had a good run on Wednesday morning, but felt a bit wiped out at the end. By mid-morning, my head was congested, I was achy, had a headache -- the usual drill. The only good news is that it's kept itself pretty much in my head and my chest is staying pretty clear.

I took off on Thursday, and cut my morning ride in half this morning. I'm starting to feel a bit more on the up and up today, so I'll just take it easy with my race tomorrow morning. Sunday is supposed to be a 3-hour ride, but that'll probably get cut down as well, while I get totally back. Better safe than sorry at this point.

Ken

My training log.

Taking the test

March is here, and the hope of a quick spring and warmer temperatures. For me, it's going to be an interesting month. I've got two road races on the schedule: the MJH 8K on the 10th, and the Charlottesville 10-Miler on the 31st.

Coach Debi has filled the time in between with a couple of sturdy weeks, each with around 11+ hours of training. My favorite training day looks like Saturday, the 24th -- 2000 yards in the pool, a 3 hour bike and a 60 minute run. Fortunately I don't have to do them back to back.

The races should be an interesting test of my fitness. My training runs have been fairly low intensity, just increasing in distance as time has gone on. Realistically I hope to do the 8K in under 40 minutes, and the 10 miler in around 1:20.

Who knows, I may surprise myself. I haven't raced since December, and I ran 4 miles in 30 minutes then -- a total shock at the time, since I hadn't expected to go nearly so fast. Of course there's only one way to find out...

Sweet 16

I forgot to mention in my last post that I just turned 48 -- not a terribly significant number, but picking up speed towards 50, for sure. In more relevant numbers, it's 16 weeks and counting to Eagleman. To celebrate the fact, I'm fighting a minor cold -- little dry in the nasal passages, slight cough -- just enough to remind you that you're mortal.

I ran with Coach Debi on Friday. A nice session -- she did a little bit of form coaching on the fly and we had a nice chance to talk about this and that (triathlon mainly, duh...). Turns out I need to lean forward a bit more, and keep my hands a bit higher. I've worked on it a bit and like the results -- not a radical change, but I feel I've got more forward momentum working for me.

The weather's finally warming somewhat here in VA, so the prospect of a 90 minute run in the morning doesn't seem too bad. That's a nice milestone as well -- it's my longest run of the training cycle so far, and my longest in several years. I'm on pace to rack up over 60 miles for the month as well. Not huge numbers, but pretty impressive considering I only did about 240 all of last year.

Of course the knee surgery had a lot to do with that!

Ken

Updated, and ready for your perusal -- my training log.

Domino Theory

Training is going well as the dark cold of February grinds by. My training program is nicely balanced (thanks Coach Debi), and I've been keeping up with it very well.

"Keeping up" is the key, though, and I've had a good lesson in that this week. The schedule is pretty demanding this week -- 5+ hours of cycling, 2 hours in the pool, almost 3 hours running, plus a bit over an hour of strength training. Ensuring it all gets done requires good scheduling, commitment and dedication.

Did I mention weather as well? Sure enough, a snow and ice storm blew in on Tuesday, and the 80 minute long run for Wednesday morning was out. The change threw me for a loop, and I couldn't get motivated to get out of bed and substitute a 2 hour trainer ride in place of it.

Oh well, I'll do that on Wednesday night, and I can reschedule the run for Saturday. Sure enough, at 9 PM on Wednesday night I spun out two hours on the trainer and hit the sack. Now I was too tired to get up for my Thusday morning swim. And, to top it off, I had a sore throat and some head congestion. Now I'm really behind -- it's like a chain of dominoes -- miss one and everything starts falling.

It's time to step back and be realistic -- one missed swim and weight session isn't going to kill me, and I probably could do with some rest anyway. So, a big meal on Thursday night, and early to bed.

Today is another day, and I'll get it back on track. Coach Debi is in town, and she's running with me this afternoon. Should be fun!

Ken

I'm doing well (really!) -- check out my training log.

Why I (Usually) Train Alone

I wrote a while back about Ginger, my 6-year old Labrador retriever and running buddy. But aside from my time on the road with Ginger, I usually find myself alone when training. Why is that?

It's not that I'm completely anti-social, nor do I have a problem with group training sessions -- I know they're a big motivator for many people. And on occasion I'll get together with a buddy or two for a bike ride, or do a group ride with some other triathletes -- and I swim with my Masters swim group once a week. But for the most part, it's just me, myself, and I.

There are several reasons why I usually train alone -- some practical, some philosophical. Let's look at the practical first:

1. Scheduling -- There's very little margin for error in scheduling. Working full-time, 13-year old son, wife, dog, social life, house upkeep -- they're all constraints on when and where I can train. My first priority in scheduling is to figure out when to do it without interfering with my obligations and commitment to the aforementioned.

2. Opportunity -- Charlottesville is a pretty active town, and there is a local tri club that schedules some group workouts at different times of the week. Try as I like though, it's a rare opportunity that I can fit in my training with them (see #1).

3. Appropriateness -- Since I'm working with a coach, my training is mapped out for me, and the group's workout often isn't a good match. And as an improving athlete, I find myself "stuck in the middle" very often. The easy Sunday 1-hour "beginner's ride" is too easy, while the "hammer down" Saturday 70 miler is too much. And for me, it's all too easy to let the competitive juices start flowing. Suddenly that easy run becomes a lung-busting anaerobic workout.

Now for the "philosophical:"

1. Mental Training -- When you're racing, you're alone. You won't have anybody else to rely on during the race -- might as well get used to it. And when you're racing well, you need to concentrate on many things: your effort level, your nutrition, etc. What better time to practice this than when you're training? I like to look at my training sessions as "dress rehearsals." Got a long bike ride? Practice how you're going to eat and drink, like it's the race you're training for. Concentrate on monitoring your effort, working through the bad patches, staying smooth -- all things you want to make second nature for the race. There's a reason it's called "training."

2. Solitude -- It's a busy, noisy world out there, and solitude is a good thing. How often do we get a chance to be by ourselves, alone with our thoughts and undisturbed. Despite what I said in #1, sometimes it's nice to let the mind drift and explore your environment and your inner self. No yoga mat or meditation class required, and I'll often find myself refreshed mentally at the end of a long solo training session.

I may change -- maybe in a few months I'll be writing about how much fun my weekly group run is. But for now I'm a happy camper when I'm on my own.

Ken

My training log.

19 weeks and counting...

Seems strange to think that Eagleman is only 19 weeks away. Plenty of time left, but something about getting inside that 20 week range seems to bring it closer to mind. So what's coming up for me?

In March, I plan to get a few road races in: the MJH 8K and the Charlottesville 10 Miler. I'l probably go pretty hard in the 8K, but at this point I'm looking at the 10 Miler as more of a chance to practice race strategy and control race-day nerves than to blast a fast time.

The Charlottesville 10 Miler was a fixture on my race calendar for many years. It's the biggest local race we have, with over 2000 competitors last year, but just haven't been able to get it together for some years now -- either out of shape, or hurt. No way I'm going to match my PR (1:13:01) -- that was about 10 years ago!

In April, I've got the Kinetic Sprint Triathlon. Haven't done this before, but based on the Giant Acorn Tri last October it should be fun. The roads in that part of Virginia are pretty flat, and it has a fairly long bike leg for a sprint -- 18 miles. With a 750 M swim, 18 mile bike, and a 5K run, it should be a good test for my fitness.

The Kinetic Sprint is 7 weeks out from Eagleman, and I don't have anything planned beyond that. I often read advice that you should do an Olympic distance tri before taking on the 1/2-IM, but I'm not too concerned about it. I've done 8 marathons, so the time factor isn't an issue -- I know what a long day on the road feels like.

At any rate, barring injury or fitness I'm totally confident that my preparation will be solid. Getting individual coaching has been a good choice for me -- I'm further along now than I ever imagined I would be.

Ken

You can see my training for yourself -- check out my log.

In praise of the cotton tee

A hint of winter has finally rolled into the Mid-Atlantic, as the mercury dropped into the low 20s last night. Since I needed to hit the gym to catch up on my lifting, I decided to combine my morning's run and the lifting into one trip, and avoid running in the cold, dark morning -- hey, I'm only human!

Coach Debi has me in the middle of a tough week, so at 5:30 AM I toed the line at the indoor track at ACAC and started running laps. 12 laps equals a mile on the square, 2-lane track. Round and round, checking out the early morning pickup basketball game below me, the spin class above me, and the squadron of cardio machines to the side.

Most of my gym companions this morning were dressed in their nicest gym togs -- a variety of sporty outfits made from high-performance wicking fabrics that keep you dry, cool, and comfortable. I've got some nice gear like that -- and they really work -- but today I was old school all the way, with a pair of faded v-notch running shorts and a veteran cotton t-shirt from a local 5-K.

There's something about a cotton tee that endears itself to me. When you're running inside you don't have to worry about your sweat chilling you, so it's almost pleasant to feel the dampness of the shirt grow as you put in the miles. The shirt sticks to you, and the wind caused by your running evaporates the sweat and cools you.

Finally I'm done. 80 laps, about 6.7 miles at a 9 minute/mile pace. And with my old t-shirt hanging damply from my shoulders and smelling faintly of ammonia, I look like I've run for an hour. It's my personal red badge of courage.

A good start to the day. Now on to the weights.

Ken

Keep track of my progress at my training log.

Reliable training partner

I do most of my training alone. It suits me -- I can do my own pace, make my own decisions, choose my own routes and routines. But sometimes a little company is nice. Fortunately, I've always got a running buddy who's ready to hit the road with me.

The American Kennel Club description of the Labrador Retriever starts: " The Labrador Retriever is a strongly built, medium-sized, short-coupled, dog possessing a sound, athletic, well-balanced conformation that enables it to function as a retrieving gun dog; the substance and soundness to hunt waterfowl or upland game for long hours under difficult conditions; the character and quality to win in the show ring; and the temperament to be a family companion." They should have added "running buddy" to the list.

Our lab, Ginger, is 6 years old now, going on 7 in June. She's a perceptive and smart dog, who learned long ago that when I got the running shoes out of the closet it meant she might get to go for a run. Whatever her faults may be, she's an hardy and compliant runner. I clip her lead on, and she heels perfectly, matching my pace as she trots beside me.

Neither weather or time of day bothers her -- she's ready to go at the drop of a hat. She's durable as well, never had an injury or problems with heat. Of course I keep things reasonable. She doesn't usually get to go more than 3 miles, which seems to suit her just fine.

Ginger's like any athlete -- she can get out of training as well. When I couldn't run because of my knee surgery I often caught her casting a quizzical glance in my direction, wondering when she would get a chance to go running. And the time off got her a bit out of shape.

We're both coming back strong now.

Guilt-free indulgence

The unseasonably warm winter we've had so far has kept me off the ski slopes (maybe a good thing for my knee), but has kept me on the roads. Coach Debi topped off my Biggest Week Ever (more on that in moment) with a 2-hour bike ride on Sunday. Staying true to my early morning preferences, I got out on the road at 8 AM, for two loops around a favorite 16.25-mile circuit.

It may seem a bit boring to ride the same loop twice, but I like to do it on occassion. It makes a good game -- ride steady and smooth the first time, then try to kick it up a notch on the second circuit. Well, I couldn't do it this time -- both circuits came in right at 59 minutes, a 16.5 avg. Pretty good speed in my book, since there are three serious climbs on each circuit that really drag the average speed down.

Chilled and tired, I met the family at The Tavern, a Charlottesville institution. It's the greasiest of greasy spoons, where hash-browns are as close as you can get to a vegetable. Giving in totally to temptation, I pigged out on 3 pecan pancakes, a side order of grits, one egg sunnyside up, a side of link sausage, and lots of coffee.

Nirvana...

As to the Biggest Week Ever, I ended up the week with over 10 hours of training: 12.15 miles of running, 75 miles biking, 6500 yards in the pool, and one hour of weight training. Best of all, I'm feeling good and having fun while I do it!

Ken

See for yourself, check out my training log.

What it takes

Some days you have it, and some days you don't. But the days you don't are still worth it.

It was cold this morning. Just cold enough that I didn't make the right gear choices. In the dark pre-dawn, I slipped on my lycra tights, capilene top, windvest, polypro hat, gloves, and my headlamp for a one-hour run. I stepped outside.

Brrrr.

No worries, I'll warm up.

One hour later, I still hadn't. Probably one of the most uncomfortable runs I've had in quite a while. My loop course took me only a short job past my house three times, and every time was a temptation to pack it in and come back later. But I didn't, and I'm happy for it.

I know the times will come when I'm going to want to pack it in early. Stop. Quit. Be normal and sleep in later than 5:30 AM. But as they say, "Habit is the best of servants, and the worst of masters." Toughing it out on this cold morning might make it a little easier next time I need to dig down deep.

Ken

Check out my training log.

Goal acheived!

Well, one goal, that is.

At the beginning of the month I decided to try to put in 25,000 yards in the pool. All while maintaining my two times a week swim schedule. I'm happy to report that, in the words of Sir Edmund Hillary, I "knocked the bastard off" this morning.

After a solid 3200 yard workout, I had chalked up 25,050 yards for the month. And what did I find out as a result of this?

Mainly, that I can swim more yards per workout than I previously had thought. Not rocket science, but important, nonetheless as I move forward in my training. Over the last few months I've increased my workout yardage from two workouts of about 2500 per session to two workouts, one of about 3500+ yards (solo workout) and another of about 2500 yards (Masters swim class) each week.

I've got a better feel for the water, and I'm getting faster too -- I'll take that!

As the mercury drops...

Winter is settling in here in Virginia.

The colder temperatures really hit home on Wednesday. Coach Debi had me scheduled for a 45 minute run, so at 6 AM I was out the door and on the road.

The key to winter running is not to overdress. As the old rule of thumb has it: "If you're warm when you start running, you're overdressed." No problem with that this morning. It's dark and it's cold, and I'm cold -- really cold.

But the stars are shining with that peculiar intensity that the dry winter air gives them. You almost feel you can reach out and touch them, while the navigation lights of the passenger jets overhead shine brightly as they track across the sky, one after another.

I start slowly, almost shuffling, gradually warming up my body as the cobwebs of sleep fall away. Keep the breathing slow and regular -- cold air can agravate my asthma if I don't warm up slowly. Gradually I start warming up, leaving the bitter cold behind and reaching a relatively comfortable equilibrium underneath my lycra, capilene, and polypro.

There's little to disturb me as I move through the suburban subdivisions. The small circle of light from my headlamp illuminates the road in front of my feet and a dull red glow from my blinking LED light guards me from traffic. There's little traffic at this hour though. The occassional early commuter and the paper delivery car are all that I see as I reach my turn around point.

As I come back a dull glow starts to light the horizon. More lights have come on in the houses, and cars billowing clouds of vapor warm up in the driveways. As I hit the last stretch I'm moving easily, comfortable in my environment and ready to keep going.

It's a great way to start the day, but my 45 minutes are up, and there's a hot pot of coffee waiting -- thank goodness for automatic timers.

Ken

Check out my training log.

The Joy of Road Racing

I decided to test my wheels out last weekend at the Charlottesville Men's 4-Miler road race. The Men's 4-Miler lives in the shadow of the popular Charlottesville Women's 4-Miler, both of which benefit cancer research (breast cancer for the women and prostate cancer for the men).

The Men's race is a pretty low-key affair -- a couple of hundred guys out on a quiet country road in December. No big deal, just come out and run.

It was a beautiful morning for December. About 40 degrees, no breeze, sunny. After I checked in I took a very slow jog for about 10 minutes, then stretched for 10 more. By then it was time to line up. I hadn't run a road race in almost two years but all the memories came flooding back. I sized up the competition, put myself about 10 yards behind the start line, and took off with the gun.

As we galloped down the road, the field began to stretch out and I found myself running in space. The pace felt good, so I didn't worry as the lead pack stretched away from me. The half-mile mark came up -- 3:43. Faster than I expected I'd run, but the pace felt good and my breathing relaxed.

Soon some more runners came up on my shoulder looking to make a pass. They seemed to be working too hard for so early in the race, so I let them go, but tucked in behind to catch a draft for a while. The first mile came up -- 7:28.

As my little group moved through the second mile I held back a bit -- no use going too hard too early. As we approached the turn around, the leaders started passing on the return leg. I started counting to get my position. Soon the turn appeared. I clicked my watch as I rounded it -- 7:40, and 64th place.

I had a good idea of the field now and knew there were a lot of guys I could pick off if I kept my pace going. I started to run down some of them: 63, 62, 61. Two young guys passed me, and I jumped on their heels, while a fellow in a red shirt joined my pack. We started knocking off more runners: 60, 59, 58, 57.

Here's the third mile: 7:31. Concentrate on form -- quick turnover, arms straight, track narrow. Breathe deep, suck in all that O2. My group started to splinter. The two young guys and red shirt are pulling away slowly, but I'm catching some others. A final turn and I can see the finish line clock: 29:45. Dig deep, pass those guys in front 56, 55, 54.

I'm across! Watch stopped: 7:28 for the mile, 30:01 for the race. Big breaths of air. God that felt great -- when can I do it again?