On (to) Wisconsin -- 31 weeks to go

Another week done, and looking ahead to the next -- 31 to go! I should point out that at this stage I'm not yet training specifically for IMWI. This is the base period: time to get in steady, lower-intensity miles, work on technique, and train very specifically in heart rate zones designed to increase endurance. So a lot of time I'm trying to work at very specific levels of effort -- not too much, not too little. Just call me Goldilocks!

Totals for week 32:

Swim: 2:25, 6900 yards
Bike: 3:20, 55 miles
Run: 4:00, 28 miles

Core/strength: 0:40

Total: 10:25

On (to) Wisconsin -- Late Week Thoughts

I've been reading "Going Long" by Joe Friel and Gordo Byrn. A lot of good pratical advice in there, though I think I'd probably self-destruct if I tried to put together a training plan from it. A lot of it's a bit over my head at this point.

But one thing they talk about that's pretty relevant to me is the discussion of "limiters." A limiter can be as simple as weighing too much, or being a poor swimmer, or it can be a bit more refined, like your approach to pacing during the bike leg. It's got me thinking about my limiters. So let's see -- here's three off the top of my head, with thoughts on how to correct them.

1. Too heavy. OK, Carmel would slap me for saying that, but I do weigh a bit more than I need to. I weighed about 165 at the time of Eagleman back in 2006. I've stayed near that since then, but I've drifted up a bit this winter and I'm at around 171 now. Better diet, less beer and more training should correct that over time. No need to panic or diet.

2. Bike endurance. Relative to my age group, I ride pretty well, but I don't always come off the bike as well as I'd like considering my strength as a runner. In an Olympic, I can run pretty close to my 10K standalone time (46 minutes olympic vs. 43 standalone), but I've had less success in longer races. My standalone 1/2 time is 1:34, but I've never broken 1:50 in a 1/2 IM. More long rides and better run pacing would suggest themselves as answers.

3. Focus. I've got a tendency to get too caught up in the moment when I'm racing. Getting too pumped up is bad for my pace, and getting frustrated with other racers for sloppy riding, etc. is just wasted energy. Got to work on just getting in a zone and chilling out. A lot can happen in the course of a long race, so I'll need to stay on an even keel. I'm looking forward to my 25K trail race coming up -- it should be good experience in going with the moment and rolling with what comes.

On (to) Wisconsin -- 32 weeks to go.

Wrapped up a good training week today with a snowy 10-mile run. It was warm enough that I didn't have to worry about footing, but the big wet flakes of snow gave it an appropriately wintry feel. Ran with Marc, a 30-something runner and triathlete. Good company -- he's pretty new to the sport, so I was able to pass on some veteran wisdom (or at least opinions) as we ran.

It was nice to get some time outside, even with the snow. I end up spending a lot of time indoors during my winter training. I've usually got cycling and swimming work in the morning, and if there's a run to do as well, I just hop on a treadmill or scoot around the indoor track at my gym. And my tolerance for cycling outside drops quickly when the temperature starts falling below 40. Of course, that's once reason I chose to do a September IM!

Training totals for last week:

Swim: 7000 yards, 2:20
Bike: 60 miles, 3:30
Run: 23 miles, 3:20
Core/strength: 1:20

Total time: 10:30

On (to) Wisconsin -- 33 weeks to go.

Last week was a good one. Nothing huge in terms of miles or time, but every session felt good. Wrapped it up on Sunday morning with an 8-mile run. The plan was to pick up the pace over the last 20 minutes, finishing at around 10K pace.

I ran an out-and-back course, and as usual on a 32-degree winter morning, it seemed the wind was in my face no matter which direction I went. But with a long-sleeved shirt, vest, tights, hat and gloves, it was pretty tolerable.

Out to the turnaround in 35 minutes and change. Flip around and head back (wind in my face, of course). Pace picking up nicely. I felt smooth and pretty quick -- concentrate on a good forward lean and keep my core tucked in. With 20 minutes to go I kicked it in. Down a hill, across a busy highway and then a steady climb. Big breaths of cold air, and I can feel the sweat building up, even with the chilly air.

The turn for home and a mile to go. 10K pace should be about 7 minutes, so it was time to dig in and go. I was running harder than I had in quite a while -- time to put those base miles to work.

Done. Hit the watch. Back in 31 minutes and change. Last mile in 7:30 -- not too bad, considering a steep hill near the end -- and the wind WAS in my face.

Totals for the week:

Swim -- 7000 yards
Bike -- 49 miles
Run -- 18 miles
Core -- 60 minutes

Total time -- 8 hours, 40 minutes

34 Weeks Update -- Testing and Training

As I mentioned in my last post, the schedule for this week hasn't been too heavy, primarily because there were a few test sessions involved.

I did the first on Thursday morning. A bike test of 20 minutes all out. I did the test on one of my gym's spin cycles, since they have a watt meter and HRM installed on them. I don't train with power on my bike, but at least I can use that as a reference point for future tests. After warming up, I dove in, and felt pretty good about the effort:

Time: 20 minutes
Avg HR: 161, with a max of 171 near the end.
Avg Wattage: 296
RPMs: 96

This morning was a run test. After warmup, 4 miles, with 1-minute rest periods, each at 70% of my Heart Rate Reserve (HRR). The idea is to see if you're able to maintain speed without spiking up the HR. If so, it's time to ramp up the intensity of the runs a bit.

I think the results were good. Speed stayed the same or got faster as I went along, while keeping the AHR below the 70% HRR. I was surprised to find myself running at marathon pace with such a relatively easy effort -- guess the discipline of holding back this winter has been paying off.

1 - 8:24 - 134 AHR
2 - 8:17 - 138 AHR
3 - 8:15 - 140 AHR
4 - 8:20 - 138 AHR

We'll see what Coach Debi has to say about where I stand, but I'm feeling pretty good about that.

The rest of the week is pretty light: an hour easy ride and 4 mile run on Saturday, then an 8 mile run with some speed towards the end on Sunday. I'll post totals and look ahead on Monday.

34 Weeks to go

Good training last week. Basketball season is on for Colin, which makes the schedule a little tricky. The weekend bike ride had to be turned into an early morning spin session on Friday, since we'd be in Richmond for a tournament on Friday and Saturday. Of course, that meant I'd have to run on Saturday and Sunday, but that's life.

Had a good run on Saturday morning, but felt a little dead on Sunday morning, so I cut that run a little short. Otherwise, I felt good about everything else, including a good kettlebell session on Thursday morning. Think I'll do some more of that.

This week looks pretty easy, with a bike and run test to provide Coach Debi some feedback. Here's last week's totals:

Swim: 1.7 hours, 5100 yards
Bike: 3.25 hours, 55 miles
Run: 3.25 hours, 21 miles
Strength: 1.35 hours

Total time: 9.55 hours

35 Weeks to Ironman Wisconsin

I've put off doing an IM for some years. This will be my 8th season of competing in triathlon, and I've been pretty lucky along the way. I've stayed pretty much injury free, with the exception of knee surgery after my first season, and I've had some pretty good results along the way -- a 5:09 1/2-IM, got to race Boston, plus a smattering of AG awards.

So with my son Colin graduating from HS this year, it was time for me to pull the trigger and give the IM distance a shot. We'll see how well my 53-year old body will handle the training and racing, but I'm feeling pretty confident at this point. My coach, Debi Bernardes, will have a good plan for me, and I've been getting in a good training rhythm over the last month or so. Need to work off a bit of weight, but I'm confident I can do it over the long haul.

I'll try to update how training is going every week, going forward, along with my usual race reports.

Ken

Giant Acorn Intl. Triathlon -- 10/1/2011

Summary: Olympic distance tri -- 2:27:42 (PR). 2nd Age Group.

Long report:

It's odd, but sometimes I come off of a bad race feeling very motivated and strong for the next one. In this case, the bad race was my melt-down at the Patriot's Half-Iron, where the only good thing about my result was that I managed to have a "5" as the first number, not a "6." And that was a near thing. Debi sagely made me take it very easy the next week, then gave me a week with some nice intervals, followed by a week of mild taper before the race. It seemed to work -- I felt sharp coming into the weekend. My running felt especially strong. Relaxed, but speedy.

Race day was breezy and cool (low 50s), with some scattered clouds. As I set up in transition, I heard many of the triathletes debating what they would wear on the bike and run. They were concerned about it being cold. I wasn't -- this was perfect racing weather. I was there early, so I puttered around my set up, adjusting things this way and that while I waited, sipped some hot tea, and socialized a bit with Debi and some other Charlottesville triathletes who'd made the trip.

Swim:

I'd warmed up a bit in the sheltered waters near the docks, but when out wave swam out to the line I could tell it was choppy. The first leg of the triangle had the wind and swell in our face, followed by a sideways swell. We'd finally be able to ride the waves on the way in for the last leg. The weather was clear, so sighting was good, and since the old guys were in the 6th wave, there'd be plenty of other swimmers to sight off of. I seeded myself up front on the right side and the horn blew.

The swim was rougher than any I'd done before, but I got into a good rhythm and was sighting well. Despite a few momentary collisions I managed to stay in the clear pretty well. The water temp was in the low 70s, so it was ideal for swimming with a wet suit. I came out of the water in the middle of one of the previous waves and hustled around them best I could as many of them strolled into transition (guys -- it's a race!). My watch said 28:47 -- no way of knowing how that stacked up, but I felt strong and ready to punch the bike.

Bike:

The area around my bike looked like a bomb had gone off, but my less-than-neat rack mates hadn't disturbed my gear. Thanks to a heavy spray down of PAM, my suit slid off smoothly and I grabbed my bike to jog over to the mount line, fighting slow traffic along the way. It's a price you pay for being in the older AGs -- you're always going off in the last waves and having to pass slower competitors.

After moving past the scrum at the beginning of the bike, I settled in for the ride. The course is two loops, and roughly rectangular. I've ridden it before, so I knew to lay back a little over the mainly uphill rollers during the first few miles. I felt good, and worked on accelerating over the top of each roller to maintain my speed. In the first 5 miles I caught and passed three guys in my AG. Hopefully that was a good sign.

While I was passing a lot of riders, I did have to keep an eye back. The race was the USAT Collegiate Regional championship, so some fast young riders were making their way around the second lap and zipping by fairly frequently. I felt strong as I got into the ride, but kept my RPMs high and avoided kicking it out too hard -- I wanted to hit the run fresh.

As lap two started I fired down a couple of Endurolytes and a gel. The speedsters had peeled off to transition and I kept working at the same effort level, putting in a bit of a burst over the last few miles. Life was good, and this was fun!

Run:

One of the cleats on my left shoe had come loose, so I kept my shoes on for the dismount and did the long run into T2 in my cycling shoes. As I started to put on my running shoes I realized I couldn't feel my toes and had to guide them into the shoe carefully. I guess it had been a little cooler on the bike than I'd thought. Not to worry, they'll warm up soon enough...

The run at Giant Acorn is a 2-loop out-and-back. It made for a crowded run course, but it was fun to have people to key off. My plan was to take the first two miles easy, kick into a good rhythm through 3 and 4, then take it home hard. The run was feeling smooth, and the advantages of knowing the course were helping -- I knew how long each of the hills would be, and where I could kick it in harder.

At two miles my watch showed 14:45 -- excellent, and better yet I felt in control. I notched it up a bit and settled in at a little faster pace. I saw Mark Robbins coming the other way -- looked like he had about 8-10 minutes on me. No surprise there. Debi passed going the other way shortly after. She'd had a 4 minute head start, and it looked like I had a chance to beat her time.

Miles 3-4 zipped by as we started the second lap. The faster runners were off the course now, and I was catching runners starting their first lap. Lots of incentives ahead of me. I caught and passed a 51-year old. No way of knowing if he was on the first or second lap, but I wasn't taking any chances. Now was the time to go hard, with only two miles left.

As I passed the 5 mile mark it was hurting, but a good hurt. My stride felt good, I just needed to gut it out for the last bit. I passed a 56-year old, a competitor who used to beat me on occasion when he was in my AG. I heard him tuck in behind me, maxing out his effort. After about 20 seconds he said:

"I don't want to be a ****, but does that say 58 or 52 on your calf?"

"52."

"Thank God," he said, as he dropped off.

Now or never, as I got the finish in sight and went full bore across the line. Hands on hips, spent, but a satisfied feeling.

Run --

Stats:

Swim -- 28:47 ----- 8/30 AG, 157/454 OA men.
T1 ------ 1:59 -------1/30 AG, 93/454 OA men
Bike --- 1:09:07 -- 4/30 AG, 126/454 OA men
T2 ------ 2:14 ------ 3/30 AG, 152/454 OA men
Run ---- 45:38 ---- 3/30 AG, 101/454 OA men

OA -- 2:27:48 -- 2/30 AG, 103/454 OA men

Ken

Patriot's 1/2-IM Race Report -- 9/10/11

It's been a long summer, and quite a while since I've posted a race report. My goals for the season centered on doing two 1/2-IM races -- preparation for the jump to the long journey at IMWI in 2012. The season got off to a pretty solid start: I had a good international with a strong run leg in April, and then snagged a PR of 5:09 at the Kinetic Half in May, though a miscalculation on my run pace probably prevented an even better time. If I put together a good summer of training, I felt that a sub-5 was in reach on the flat course at Patriots in September.

Life has a way of intruding on the best-laid plans, though. My father-in-law's terminal illness meant we spent many weekends on the road to WV, and the entire process left all of us wrung out, physically and emotionally, before he found his final relief at the end of July.

I managed to shoehorn in a couple of small sprint-distance races after things settled down, and had a couple of AG podium finishes. But the run-up to the race was a little more dramatic than I wanted, with a stingray assault on my foot while at the beach, a nasty summer cold that I just couldn't shake, and an unpleasant bonk during a 4-hour ride. Lingering hot and humid weather didn't improve my mood either. But race day wouldn't wait for me to get everything right -- it was time to do the best with what I had.

After meeting up with Debi and a fun bunch of other athletes for dinner on Friday night, things went smoothly on Saturday morning. I snagged a good spot on my rack and got my gear in order in plenty of time -- no drama, just the way I like it. The word came down that tha water in the tidal James River at Jamestown was at 79 degrees, so no wetsuits for the competitors today. Eh, no problem, just keep it steady.

The race

As usual, the old guys were one of the last waves. That's not all bad, at least you can sight on the caps ahead of you. . We'd been promised that the current would be coming in on the roughly triangular course -- a factor that played into the swim later on. I got into a nice smooth rhythm on the swim, sighting every 4 strokes to correct for my inevitable leftward drift. Rounding the first buoy we caught the current and made good time. Almost too good of time -- I got a little wide and it was a bit of a challenge to keep on course for the second buoy.

The last short stretch of the swim was back against the current, then a hard left to the beach. This dragged on for quite a while as we fought against the tidal flow. Though I felt great throughout the swim, but could tell I'd been in the water a long time. As I exited the water I could see I was right -- 47:36(!). No panic -- there were lots of my competitors around me. And the times for the race bore this out -- only 3 out of 33 in the 50-54 AG were under 45 minutes.

Swim: 9/33 AG -- 47:36.

Transition is where I always make up time. This race had the longest run to T1 that I've ever seen, about 1/4 mile over muddy fields. I'd scoped out the run on Friday afternoon, so there weren't any surprises in store. I kept up a nice jogging pace and got into transition feeling good. I wiped off my muddy feet with a towel, got into my shoes and took off. A smooth clip-in and away I rolled.

T1: 3/33 AG -- 4:22.

The goal for the bike was to set myself up for a good run. At Kinetic I hadn't left enough in the tank and faded over the last few miles of the run. Today I resolved not to get caught up in jockeying for position on the bike.

Soon I was jockeying for position on the bike. I found myself in an annoying pack of riders (especially YOU, Mr. Draft Everybody and Pass On the Right, wearing the Alaska bike jersey...). It was an annoying round of getting caught behind someone slow, pass them, have them suck on your wheel then pass and slow down. Patriots isn't a hard bike course, but a few rollers along the way finally broke up the group and I could concentrate on my own thing.

My bike computer wasn't working, but some simple calculations at the 5-mile markers showed I was easily averaging over 20 mph. I drank Cytomax on my watch's timer, every 12 minutes, and fired down a gel about every 4th time, with a few Endurolytes thrown in for good measure. One positive for this year has been that my cycling has gotten stronger, and I felt it today. I only had a few short bad patches along the way, and stayed pretty comfortable for most of the ride, keeping a nice brisk pedaling tempo and staying in control throughout. Still, it was relief to see the 55-mile mark and know I only had 3 miles to go (yes, it was a 58 mile bike course). I did a shoes-off dismount to the ringing of cowbells and jogged into T2.

Bike: 6/33 -- 2:48:40 (20.75 mph).

T2: 3/33 -- 1:24

If you'd asked me when I started the run how the rest of the race would go, I would have predicted "great!" I had a smooth transition and my legs were clicking along nicely. One of my local rivals was about 50 yards up the road, but I entertained hopes of keeping with him (he eventually got 3rd AG). I passed by Debi with a jaunty wave and kept moving along, stopping for my planned walk breaks.

The first mile was 8:15, and the second, with a walk break, at 8:30. Then the wheels came off. First the quads, then the calves started cramping. That, combined with the sun and heat (high 80s and humid) were enough to take the wind out of my sails. I kept slogging along, adding more walk breaks as my legs failed, but the splits got slower and slower, as I got crampier and more nauseous with each mile.

It was a long and depressing finish to what had been a strong day, as I limped along at 11-12 minute pace over the last 5-6 miles. I put on a brave face in the final chute, but it was a disappointing finish.

Run: 11/33 AG -- 2:16:12

Overall: 7/33 AG, 162/407 Men -- 5:58:12

Postscript

As I lay in the medical tent getting my IV (ah, relief!), I tried to put it all in perspective. I've always prided myself on good race execution, but there was no getting past the fact that I'd screwed this one up. True, conditions were very tough, and a lot of people had bad races. But in the end, you've got to be prepared for what mother nature and the race throw at you. But I learned a valuable lesson -- one that I hope I can apply to my next big race.

Ken

Dual Race Reports: Bath County Tri and Men's 4-Miler -- 6/18-19/2011

Summary: A busy Father's Day weekend.

Saturday -- Bath County Tri -- 1:17:58. 2/8 AG, 20/131 OA male.
Sunday -- Men's 4-Miler -- 26:41. 4/48 AG, 53/449 OA

Bath County Sprint Tri:

A small field, beautiful scenery, and a course with a few tough wrinkles summed up the Bath County Tri. Bath County is located in the Allegheny foothills of western Virginia, and is notable for bed-and-breakfasts, The Homestead Resort, and miles of beautiful and wild rivers favored by anglers. A scenic but long drive deposited me at Lake Moomaw, a small reservoir with clear mountain water in the George Washington National Forest.

Packet pickup and setup was uneventful. I chatted it up with a 50-year old on my rack who saw my Boston hat. "2010, huh? I've got the same hat. It was windy this year..." We chatted a bit more as we sized each other up. Nice guy, but probably my competition. A short jog, a little practice with my shoes on the pedals mount/dismount, and a little swim and it was time to race.

Second wave for the swim, a long rectangle in nice mountain water. 76 degrees, so I wore my wetsuit. Thought I sighted well, and moved up through the first wave as I went along. Stopped my watch at 15:24 for the swim, which seemed slow. Based on other times, I think the course was a bit long.

Swim -- 15:24. 3/8 AG, 32/131 OA male.

Wetsuit off in a jiffy at T1 -- plenty of BodyGlide this time around. Helmet, glasses on, grabbed the bike and ran. Smooth shoes on the pedal mount and off to the bike.

T1 -- 1:03. 1/8 AG, 20/130 OA male.

The bike was an out and back on closed roads with pretty smooth asphalt. There was a steep climb about 1/2 mile in that caught me by surprise and in the wrong gear while I was grabbing a drink. Weaved embarrassingly across the road while I got into the right gear. I hammered down the other side of the hill and then into the false flats and small climbs of the outward leg. There weren't many on the course around me, but I overhauled a few riders. 21 minutes and change for the first 6.2 miles.

At the turn-around it was hammer time and I really got rolling. This was fun! Payback came on the return of the course's first hill, but at least I was ready this time. A nifty barefoot flying dismount and it was into T2.

Bike -- 37:00. 1/8 AG, 21/131 OA male.

I noticed that my rival's bike wasn't into transition yet as I racked. Maybe I could hold him off, since I figured he'd have a strong run leg. Shoes on, grab my hat, belt and gel and go.

T2 -- 0:36. 1/8 AG, 9/131 OA male.

Not a good start to the run -- there was a nice hill right out of the gate, and I couldn't get my legs on track right away. After about a mile in the course leveled off and I got into a good rhythm.

Then my shoe came untied. I ran with it for a while, but finally decided it had to be tied. The second I knelt down I saw a figure with a "50" on his calf zoom by me. C***!

I took chase, but he had too much speed for me on this day. Nonetheless I made up for a disappointing start for the run with a strong finish over the last mile. Not a good run though, even factoring in a hilly run course.

Run -- 23:56. 3/8 AG, 32/130 OA male

Overall, I thought my run let me down a bit. I'd done everything I'd needed to win my AG until that point. Anything near what I think I'm capable of would have sealed the deal. But hey, I won an insulated lunch bag!

Overall -- 1:17:58. 2/8 AG, 20/130 OA male.

Men's 4-Miler

This race, which benefits prostate cancer research has always been the junior partner to the Women's 4-Miler. This year, with the date changed to Father's Day, and the location changed to UVA, there was a much bigger field. I think a lot of us looked forward to the on-field finish projected onto the stadium scoreboard video screen. Pretty cool.

I started towards the front, near Mark Robbins. As we got onto the course he pulled about 5 seconds ahead. In our last race together that was the end of it, and he crushed me by over a minute at the MJH 8K. Today I didn't let the string snap and kept him in sight, but couldn't quite find the speed I needed to overhaul him.

Had a good finishing 1/2 mile or so, and came in strong. Really fun to emerge out of the stadium onto the field. Overall a good run on a warm and humid morning.

26:41 (just off my 2008 PR). 4/48 AG, 53/450 OA.

Kinetic 1/2-Ironman Triathlon -- May 14, 2011

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

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

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

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

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

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

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?)

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

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

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