It is the day after the NYC Marthon and I wanted to get my thoughts down before I forget any of the details from the race. This post won't be as long (I don't think) as my Austin 70.3 post, but I will put down as many of the details as I can...
I had planned for some time to stay in a hotel on Staten Island the night before the race, to make sure I didn't have any problems getting there, etc. Because I didn't want to have to worry about getting BACK to Staten Island, I didn't want to bring a car and Tracy was going to drop me off. On race day, she and the big kids were then going to travel into the city from home and catch me running at a few points on the course. Unfortunately, Tracy was sick all weekend and all of the plans went out the window! So, I scrambled to make some calls and confirmed that some local friends had an extra seat in their car the morning of the race, as the three of them were running, as well.
5am arrived and thank goodness for daylight savings weekend! I got an extra hour of sleep and it felt great. I had to meet Aaron, Denise, and Bobby at 5:30am to drive to Staten Island. It was cold and windy when I got out of my car and into theirs, but I figured it would warm up, with the weather forecast calling for a low of 32 and a high in the upper 40's. The drive was relaxed and we chatted about pace strategy and other random topics. Traffic was light until we got a few miles out from the Verrazono bridge. The police had traffic stopped and had just begun to separate the buses from the passenger cars. It was 7:00am and the bridge was about to be closed until 3pm. Forced onto a side street while the buses cruised the highway alone, we made our way towards the start in moderate traffic. Thank goodness we were there well in advance. I can't even imagine what the traffic would have been like if we were later...
Security was checking for race numbers at multiple points and people with bags, other than the clear ones we were given, had them confiscated. We filtered into what seemed like a few small villages within the park next to the bridge and start line. It was a little chilly, but the sun helped and there was free food and drink: coffee, gatorade, water, bagels, etc. Bobby was in a different starting group than the rest of us, so we separated from him and went to our designated area - Green bibs, corral #20. We had plenty of time, so we ate, hung out, and stretched.
One of the things that the race did for us was provide us with clear bags for us to put clothes in for the end of the race. UPS trucks were lined up by bib number and taking bags, which they would transport to the finish line. We dropped our bags and timed a bathroom break to be as close as possible to the time we were to be in our corral. Just as we got in line, at 8:52am, we heard an announcement that Wave 1 (our wave) corrals were closing at 8:55am!!! WHAT?! "If you miss your wave, you can join wave 2." Oh man, wave 2 starts 30 minutes after wave 1. I don't want to miss our wave. Run! The three of us took off for our corral, not a short distance from the green "village" where we were located.
We got into the #20 corral, literally, as the gate closed behind us. WHEW!! Port-o-potties in the corral...AWESOME! We used them and waited...thousands of people in a gated "pen" that fed towards our starting line, on the lower level of the Varazzano Bridge. Tracy would be freaking out...it was CROWDED! 30 minutes later, we started moving closer to the starting line.
As we moved closer to our start time, people started to strip down to their running clothes. Another nice thing that the race does is donate clothing that is left and discarded prior to the race. So, most runners wear donatable clothing over their running gear and leave it to be donated. Other runners get creative with wearing trash bags, heavy paper clothing, cardboard, and the like. I brought some old sweats to donate and wore a long sleeve racing shirt with my "That's What She Said" shirt over top of it.
Eventually, we hear the cannon go off and people started moving. The race was on! Things slowly opened up and we picked up speed on our walk to the start. Looking around, I had lost Aaron and Denise. Oh well, you are never going to find them in all of these people, so just run your race! I crossed the start at a slow jog at 5:11 on the start clock and I pressed START on my watch. I was off!
My goal for the NYC Marathon was originally 3:45. Ambitious for my first marathon, no doubt, but I had done the Jersey City half in 1:38, so why not? Well, I adjusted that goal back coming out of the Austin 70.3. One week after Austin, I tried running 13 miles with Aaron and Denise, feeling good and healthy, when I had the same issues with hips and IT band as in Austin, right about mile 5. "I must still be recovering," I thought. So, I didn't run in the 2 weeks since and prior to the NYC marathon, hoping that I would heal enough that I wouldn't have any issues. I adjusted my goal to 4:00. Assuming I didn't have any injuries, that time should be well within reason...
The first part of the race is across the bridge. And it was FREEZING. Cross-winds on the bridge were BRUTAL and my hands (I didn't think about needing gloves - mistake!) were burning from the cold. It wasn't until just past the bottom of the bridge that I had enough blood pumping that they warmed up. I was feeling good. My legs felt strong, I didn't have any pain, and the weather was nice. It was going to be a good day!
During the first part of the race, crowds were sparse. We entered Brooklyn and there we a few on overpasses, etc. Like the guy who hollered down at us, "Anybody want a cigarette?!"
As we filtered through the streets, they got more crowded. Not just with the runners, but with people lining the streets. Brooklyn was out in force for us! Just looking ahead at the sea of runners in the street was unbelievable. For as far as you could see, there was a continuous crowd of runners moving up the street. I tried to compare it to things that I have seen in the past and the closest that I could come up with was Mardi Gras in New Orleans. It was literally wall-to-wall people, all running through the streets. Very cool...
I was really feeling optimistic as I ran through mile 5. Even the occasional pain or feeling of fatigue went away quickly and I was averaging right around 8 minute miles, which was faster than I thought I would be running but certainly within what I am capable of. Then, around mile 6, I felt a twinge in my left IT band. I tried to ignore it, and it must have worked because by mile 8 it was gone and I was still cruising. Splits for the first 8 miles were: 9:07, 7:33, 7:55, 8:03, 7:56, 8:08, 8:21, and 8:48. Definitely getting slower, but I had been planning on 9's, so I was fine with what I was doing.
Somewhere around mile 14, the dull pain in my hips that I had been trying to ignore was at the front of my mind and was no longer dull pain. From mile 11 through mile 14, my pace slipped into the 10-min/mile range. My IT band was fine, which is different than in the past. Before, it was my IT band first, followed by hip pain. Today, we started with the hips... Somewhere towards the end of mile 14, I went to a walk. This was right around one of the bridges that we ran.
The next few miles were a little running (when I felt I could) with a lot of walking. Averages fell into the 12-13 minute zone and I was hurting. The longer I went, the harder it was to even get up to a slow jog. Although, starting back somewhere in Brooklyn and continuing through Manhattan, the crowd helped. I heard people shouting, "THAT'S WHAT SHE SAID!!!" Telling me they loved my shirt and even telling me, "She said to RUN!!!" It was great and motivating, and whenever I was capable, I managed a slow jog. Regardless of my ability to pick up the pace, I raised my hands to them each time they called out, "That's what she said!" or said, "Go Lehigh!" in response to the Lehigh U hat that I was wearing, as well.
Around mile 17, I started looking for the StreetWise Partners crew, who were stationed at about mile 17.5. I caught a glimpse of Melissa along the barricade and ran over to her and the crowd over there, giving high-5's. That gave me a good adrenaline rush and I was able to manage a jog for another couple hundred yards. In this zone, in particular, the crowds were awesome. Packed all along the route, cheering, singing, etc. There were even people, of their own accord, handing out oranges, bananas, pretzels, salt tablets, and even tissues, to the runners. The experience with the crowd along was very cool.
The last 5 miles of the race are probably the hardest miles that I have ever run/walked in my life to-date. Mentally, I had been dealing with pain for hours and, with 5 miles left to go at a slow pace, I knew that I still had as much as 1.5 hours left to go. I was determined to tough it out. I had done it in Austin and I would do it again. What I hadn't realized or counted on was that Austin was only 13.1 miles on the run. I didn't understand, at that point, what a big difference there is between 13 and 26 miles. I had run 13+ miles and was in pain for 13 miles, but to try and walk 13 miles with that type of hip and knee pain was incredibly hard, physically and mentally.
There were more and more people walking the course by now. Even back as far as mile 20/21, when I heard a spectator say, "This is the hardest part of the course." He may have just meant the big, long hill that we had to scale, but I knew that it was also mentally the hardest part. That 20 mile mark, if you even make it to 20, can break you mentally. You have to do into it strong and determined, and know that you are going to be hurting.
I entered Central Park with about 2.5 miles left. Mentally, the only thing that was keeping me going was the fact that I was so close to the finish that I had no choice but to go on. Physically, I could barely even walk anymore and the only thing that kept my legs going was my brain (the one that was only working because I HAD to finish). It was excrutiating and I stopped many times in the Park to squat and stretch, just trying to get blood flowing into my thighs and relieve some stress on my hips. Those squats were GLORIOUS! Starting up again was not...
The final stretch was packed with people cheering us on. I couldn't work myself up to a run. My "jog" was more of a walk with me dragging my feet. And it HURT! Walking was hard, but at least tolerable. As I moved closer to the finish, there were markers telling everyone how far was left to go. 800 meters, 400 meters, 200 meters, 100 meters...ok, no matter what, you have to find some run in you for the final 100 meters, Chris. You can't WALK through the finish! So, I sucked up everything that I was feeling and gave it my best effort, which, honestly, wasn't so great! But, I made it through the line and finished. I was so happy to have finished! At that point, I wasn't happy because I had completed the NYC Marathon. I was happy to be finished so that I didn't have to do it anymore!!! Every part of my lower body hurt.
Immediately at the finish, a big man, with a big smile on his face, gave me a high-five and said, "Congrats! You did it, man!" THAT was the best I had felt in several hours. That guy raised my spirits and it sunk in a little. I had just completed the NYC Marathon. Not in the time or way that I wanted, but I finished it. My first marathon.
Monday, November 8, 2010
Monday, October 18, 2010
Race Recap & Details - Longhorn 70.3 Austin
First, I would like to thank everyone for all of their support over the past months. All of the comments that I have received throughout my journey have made it easier to get up at 5am on a Saturday, or whenever, and get out on the road to train. The number of people that were tracking me in real-time or near-real-time DURING the race was nothing short of AMAZING. Thank you, thank you, thank you.
I deliberately put off posting details about the race until today, primarily because I wanted and needed some time to reflect upon what happened yesterday. Below, I will give as much detail as I can about the day, although I am still having mixed emotions about it. This is likely to be a REALLY long blog post.
On Saturday, I was blessed to not only have Tracy with me in Austin, but to have my good friend, John Bliss, drive 3 hours from his house in Houston to spend some time with us and watch the beginning of the race. John and I have known each other a long time, but haven't seen each other in years, so to have him take such extraordinary effort meant a lot. Add to John coming to the race that another friend from Lehigh, Nick Mathers, happened to be racing in Austin and was able to join us, and I had my own little crew of supporters. Not bad for being 1500 miles from home.
Alarm went off at 4:30am Sunday morning, but I was already awake. I had gone to bed at 9pm and actually slept until about 12:30am, when my dreams about the race turned woke me and my mind started going...What was my strategy? What goals had I set? Did I have all of my gear? When should I each my GU gels on the run? If I average 20 MPH, how much faster will that make me over a 19 MPH average? ...the questions just kept coming, and I kept repeating the answers that I already knew...
By 4:35am, I was already dressed and into my routine - make 2 peanut butter and jelly sandwiches, drink a Red Bull to get some caffeine in me, eat one of the PB&J's, double-check my gear, pack up the 2nd PB&J for the road, and get ready to go. We were in the car by 5:05am, just 5 minutes behind schedule, but with a full 2.5 hours before the start of the race, still fine to have plenty of time to get there and settled in. The realty of the day started to settle in.
On the car ride over, I tried to get my sandwich down, but even though I was hungry, I felt like I was forcing it. Looking back, I should have recognized this as a potential problem, but I brushed it off. When we arrived at the parking location, I still had half to go and took it with me, along with all of my other gear, to the transfer buses that were to take us to the race start at Walter E. Long Lake. I figured that I might want it later.
We were one of the first groups to arrive at the bike transition (T1) shortly after 5:30am, when T1 opened for athletes to setup their gear. I got to my bike, which I had left in T1 overnight as required by the event, and set up my remaining gear - bike shoes, towel, baby powder for wet feet, socks, helmet, sunglasses, race belt with bib number, etc. (the logistics for a triathlon can be overwhelming) I wasn't there more than 2 minutes when a friendly face arrived at my bike location. Justin, a member of the Titans (the group that invited me to join the other 18 Titans racing that day) who wasn't even racing that day, had a bike pump in hand and was making sure that I had everything I needed. Tires OK? What else do you need? An amazing amount of support from a group of people that I met for the first time 2 days before. Everything was in order, Justin went on to help the next Titan, and I left T1 to rejoin Tracy and meet up with John, who was on his way over to the race start, as well, but slightly behind us.
The next 1 hr + was mostly stretching, prepping, being anxious, second-guessing myself, and the like. But, just before 7:30am, with the sun coming up over the lake, we saw 2 sky divers floating down from the sky, one with a huge American flag hanging from his feet. Then, on cue, the Star Spangled Banner starts, as the sky divers and American flag decend from the sky.
I split from Tracy and John just after the song ended and before the pros went off on their wave. In all, there were nearly 2200 people in the race, spread out over about 17 waves, each 5 minutes apart. I was in wave #9, going off at 8:05am with the age 35-39 group, letters L-Z. The pros came out of the water just before we went "on deck" for our wave. MAN, THOSE GUYS WERE FLYING! First man out of the water in 23 minutes and change...WOW!
There I am standing in my wetsuit, knee deep in the lake, surrounded by probably 100 other guys. "White caps, you have TWO minutes to start!" ..."1 minute to start." ..."30 seconds..." HORN! We were finally off! I dove into the water (at 73 degrees, in the 60 degree air temperature, it felt nice!) and started to swim. I got kicked by those in front of me. I kicked those behind me. I got banged into. I banged into others. Until it started to open up and people separated themselves by ability or the reluctance to get pummelled by other swimmers.
Normally, I go out way too fast on the swim and have a hard time because I feel like I can't breath. My adrenaline starts going and I just kill it. But, I wasn't going to make that mistake this time. I was going to focus on my stroke and just take it at a comfortable pace. Heck, I had 1.2 miles to swim...more than I had ever done at a shot, without rest. And I did just that. I was comfortable the whole way, except for a few instances where I questioned my sanity as the swim seemed like it just was NEVER going to end...
Out of the water at 37:01. YES! Right about where I thought I would be. The planning was paying off! I soared up the exit from the water. Very little vertigo! AWESOME! Still some there, but much more managable than in past races. This is great! Let's go, get your stuff together and get on that bike! I hauled it to my bike location, pulled my stuff out of my bag and went into the T1 routine. Wetsuit off. Spray dirty feet with water bottle. Baby powder feet. Socks on. Bike shoes on. Helmet. Sunglasses. Gatorade concentrate. That it? Yes, GET GOING!
Out of transition in 4:41. Still within what I thought I could do! On the bike and cruising! Initial hills, no problem as I had an initial average speed of over 20MPH. Maybe this upgraded rental bike will make the difference! I look down at the 4 GU gels that I had taped to my bike bar, and there are only 2! Are you KIDDING ME? Someone thieved 2 of my gels...
The first 20+ miles of the bike, my bike computer told me that my average speed was hovering around 20 MPH. I had kept it up, despite the rolling hills on the course. I had actually gotten up to a maximum speed of over 36 MPH. I wasn't killing it, but I felt good and I was above where I have been in the past and at where I wanted to be. The bumpy roads we were on didn't help, but I was cruising. And never alone on the bike. There were always handfuls of people around, I am sure due to the volume of competitors on the course. I passed many and got passed.
At some point around the 2 hour mark, I felt some discomfort in my mid-section but nothing that was stopping me. Then, I started to have pain in my back, seemingly from the vibrations of my bike coming off of some of the roads we were riding on. Still going... 2.5 hours in (45 or so miles into the race) and my butt was becoming intolerably bruised. I couldn't get comfortable and it was starting to really impact my pace. And now I felt hungry, or something... My average continued to fall and at point went sub-19MPH. "WHY am I doing this again?" I just couldn't wait to get off of that bike! "Just get me to the run and off of this seat!"
Off the bike in 2:58:01. REALLY?! AWESOME! All the pain in my back side was worth it! I was in under the 3 hour mark, which really was my primary mark. Into transition to the run (T2). Rack the bike. Helmet off. Bike shoes off. Running shoes on. Hat on. GO! GO! GO! The only thing I slowed for was to have the volunteers slap sun tan lotion on my shoulders and neck so I wouldn't fry.
Out of T2 in 4:07. A little slow. But, just as I left T2, I hear someone say, "Chris, is that you?" It was Nick Mathers. We were exiting at the same time and about to start the run. This is great! Maybe we can pace our run together! Uh oh, stomach cramps. "Nick, I have to get some water." "OK, Chris, I will see you out there!" he says.
I downed 2 or 3 cups of water, feeling like I had too much salt from the nutrition/drink I had consumed on the bike. I started to run. What is that pain in my left knee? NO! I have never had a problem with my IT band on the left before! Why now? Shooting pain down the outside of my left knee. Tough it out. Keep going. Next water station, 3 more cups of water. Stomach not feeling so good and all tight. What is going on?! Keep going...
The first 3 miles of the run repeated itself at each mile. Run, knee pain, tight stomach, water station, drink water, repeat. By mile 3 the pain in my knee brought me to a walk, after three 10-minute miles, well off of my expected pace. By this time, my hips were starting to ache, as well. Frustration set in. Run, Chris. Stop walking and RUN! I ran 100 feet or so and my knee gave out. OK, walk it if you have to, but you are going to finish this race...
The run course consisted of 2 loops that started and finished at a small arena. Outside of the arena, the Titans dressed in bright orange shirts and accompanied by Tracy and about 50 others, were cheering everyone on. Time on the run at this point for me was about 1:15. Well behind my goal and previous times. I managed a slow, painful jog to where they were standing and they cheered me on. "Come on, Chris! You're looking great!" they shouted. "My TI band is shot," I said. "You got it, Chris! Even if you have to walk it, you've got it!" My pace quickened and the pain seemed to subside. They gave me a much-needed boost...shortly after, the pain returned and I was walking again.
My final loop of the run (walk) course was painful. By this time, it wasn't just my knee and my stomach, but my hips, as well. I was limping badly and had lots of time to think, become frustrated, etc. There were moments when I got angry at my body and at myself. I should have trained longer or harder to have prevented this. Points where it would have been very easy to let emotion take over. Every so often, I would run across a bright orange sign on the run course. "Go Titans! Celebrate the Journey!" they said. I had plenty of time to reflect on my journey. Not just during the race, but leading up to the race.
As I approached the final part of the last loop, I ran into another Titan who was forced to walk due to stomach issues. Roy and I walked for about 1/2 mile together as we got close to the arena. Roy was only on his first loop. I can't remember exactly what he said to me, but it was something like, "OK, Chris, it is time for your glory run. Let's go, I will run with you." And we started and ran until Roy went left to the second loop and I went right to loop around the arena so that I could enter the arena itself and everyone waiting at the finish line.
Now, I never knew if I should believe the stories I hear about the Super Bowl or events where they talk about coming out of a dark tunnel and into a huge stadium or arena to a crowd, but I do now. I was all by myself going around the arena. There were no other runners and very few fans. I came around the corner to a dark tunnel made of concrete walls. A dim light was at the end of the tunnel and I could hear some faint noise that I didn't really make out. As I got further into the tunnel, there were more people lining the walls and they started cheering me on. My spirits lifed and adrenaline kicked in. I hear an announcer calling out finishers. Still in the tunnel. Then, as I leave the darkness of the tunnel, I hear the announcer. "Now coming to the finish line is Christopher Morgan of Lambertville, New Jersey!" I look around and see tons of people and they are all cheering me through the finish. Elation. Sprint, Chris. Push it as hard as you can!!! Hands raised, I crossed the finish line with a total time of 6:31:13.
My first thoughts after the race were these:
1. I am disappointed at my run time.
2. I need to sit down because my hips are killing me!
Despite all of the thoughts that went through my mind, throughout the entire race, there was not one moment where I thought about quitting or not being able to finish the race. There were absolutely thoughts that questioned why I would do this to myself. Subject myself to all of this. But I was always going to finish. Oh yeah, and I did question my sanity about committing to a FULL Ironman next June, after feeling another 3 consecutive hours on the bike...
Mike Ferranti was absolutely right the day that he convinced me to run this race. He told me that his first Half Ironman was a hugely emotional and personal experience. He promised me that it would be the same for me. For me, completing the Longhorn 70.3 isn't the accomplishment, even though it is the marker and event in time. Going into the race on Sunday, I had no question in my mind that I could finish that race. Heck, I thought I would PR every piece of it...I nearly did. But, as Mike would also say, "2 out of 3 is what it is..." "Almost" doesn't count. Triathlon is about putting 3 sports together to a single outcome. Thanks, Mike, for all of your help and support. I know that it won't be too long before you start talking trash around my times, but your willingness to wait until the sting subsides speaks volumes about your character and understanding of the experience.
Looking back, it is because of the journey towards this race that created the emotion as I completed it. I am back in shape after years of neglecting my body; arguably the best shape of my life or at least on my way there. I have lost 10 pounds, despite the added muscle that I have seen on what used to be a tall, scrawny body. And, I have done things that I not only never thought I would do, but never thought that I COULD do. It is the hours of training and sacrifice that made the race so personal for me that, for a little while, I couldn't see the accomplishment. During and immediately after the race (and maybe still a little now), I was so DISAPPOINTED that I didn't hit the times I thought I should hit, that I didn't see what I had done. Thankfully, in part due to all of your comments, I am starting to see it now...
Ironman? Yeah, I can be one of those. Is it hard? Is it painful at times? ABSOLUTELY. But, isn't anything worth doing? Who's up for the challenge?
I deliberately put off posting details about the race until today, primarily because I wanted and needed some time to reflect upon what happened yesterday. Below, I will give as much detail as I can about the day, although I am still having mixed emotions about it. This is likely to be a REALLY long blog post.
On Saturday, I was blessed to not only have Tracy with me in Austin, but to have my good friend, John Bliss, drive 3 hours from his house in Houston to spend some time with us and watch the beginning of the race. John and I have known each other a long time, but haven't seen each other in years, so to have him take such extraordinary effort meant a lot. Add to John coming to the race that another friend from Lehigh, Nick Mathers, happened to be racing in Austin and was able to join us, and I had my own little crew of supporters. Not bad for being 1500 miles from home.
Alarm went off at 4:30am Sunday morning, but I was already awake. I had gone to bed at 9pm and actually slept until about 12:30am, when my dreams about the race turned woke me and my mind started going...What was my strategy? What goals had I set? Did I have all of my gear? When should I each my GU gels on the run? If I average 20 MPH, how much faster will that make me over a 19 MPH average? ...the questions just kept coming, and I kept repeating the answers that I already knew...
By 4:35am, I was already dressed and into my routine - make 2 peanut butter and jelly sandwiches, drink a Red Bull to get some caffeine in me, eat one of the PB&J's, double-check my gear, pack up the 2nd PB&J for the road, and get ready to go. We were in the car by 5:05am, just 5 minutes behind schedule, but with a full 2.5 hours before the start of the race, still fine to have plenty of time to get there and settled in. The realty of the day started to settle in.
On the car ride over, I tried to get my sandwich down, but even though I was hungry, I felt like I was forcing it. Looking back, I should have recognized this as a potential problem, but I brushed it off. When we arrived at the parking location, I still had half to go and took it with me, along with all of my other gear, to the transfer buses that were to take us to the race start at Walter E. Long Lake. I figured that I might want it later.
We were one of the first groups to arrive at the bike transition (T1) shortly after 5:30am, when T1 opened for athletes to setup their gear. I got to my bike, which I had left in T1 overnight as required by the event, and set up my remaining gear - bike shoes, towel, baby powder for wet feet, socks, helmet, sunglasses, race belt with bib number, etc. (the logistics for a triathlon can be overwhelming) I wasn't there more than 2 minutes when a friendly face arrived at my bike location. Justin, a member of the Titans (the group that invited me to join the other 18 Titans racing that day) who wasn't even racing that day, had a bike pump in hand and was making sure that I had everything I needed. Tires OK? What else do you need? An amazing amount of support from a group of people that I met for the first time 2 days before. Everything was in order, Justin went on to help the next Titan, and I left T1 to rejoin Tracy and meet up with John, who was on his way over to the race start, as well, but slightly behind us.
The next 1 hr + was mostly stretching, prepping, being anxious, second-guessing myself, and the like. But, just before 7:30am, with the sun coming up over the lake, we saw 2 sky divers floating down from the sky, one with a huge American flag hanging from his feet. Then, on cue, the Star Spangled Banner starts, as the sky divers and American flag decend from the sky.
I split from Tracy and John just after the song ended and before the pros went off on their wave. In all, there were nearly 2200 people in the race, spread out over about 17 waves, each 5 minutes apart. I was in wave #9, going off at 8:05am with the age 35-39 group, letters L-Z. The pros came out of the water just before we went "on deck" for our wave. MAN, THOSE GUYS WERE FLYING! First man out of the water in 23 minutes and change...WOW!
There I am standing in my wetsuit, knee deep in the lake, surrounded by probably 100 other guys. "White caps, you have TWO minutes to start!" ..."1 minute to start." ..."30 seconds..." HORN! We were finally off! I dove into the water (at 73 degrees, in the 60 degree air temperature, it felt nice!) and started to swim. I got kicked by those in front of me. I kicked those behind me. I got banged into. I banged into others. Until it started to open up and people separated themselves by ability or the reluctance to get pummelled by other swimmers.
Normally, I go out way too fast on the swim and have a hard time because I feel like I can't breath. My adrenaline starts going and I just kill it. But, I wasn't going to make that mistake this time. I was going to focus on my stroke and just take it at a comfortable pace. Heck, I had 1.2 miles to swim...more than I had ever done at a shot, without rest. And I did just that. I was comfortable the whole way, except for a few instances where I questioned my sanity as the swim seemed like it just was NEVER going to end...
Out of the water at 37:01. YES! Right about where I thought I would be. The planning was paying off! I soared up the exit from the water. Very little vertigo! AWESOME! Still some there, but much more managable than in past races. This is great! Let's go, get your stuff together and get on that bike! I hauled it to my bike location, pulled my stuff out of my bag and went into the T1 routine. Wetsuit off. Spray dirty feet with water bottle. Baby powder feet. Socks on. Bike shoes on. Helmet. Sunglasses. Gatorade concentrate. That it? Yes, GET GOING!
Out of transition in 4:41. Still within what I thought I could do! On the bike and cruising! Initial hills, no problem as I had an initial average speed of over 20MPH. Maybe this upgraded rental bike will make the difference! I look down at the 4 GU gels that I had taped to my bike bar, and there are only 2! Are you KIDDING ME? Someone thieved 2 of my gels...
The first 20+ miles of the bike, my bike computer told me that my average speed was hovering around 20 MPH. I had kept it up, despite the rolling hills on the course. I had actually gotten up to a maximum speed of over 36 MPH. I wasn't killing it, but I felt good and I was above where I have been in the past and at where I wanted to be. The bumpy roads we were on didn't help, but I was cruising. And never alone on the bike. There were always handfuls of people around, I am sure due to the volume of competitors on the course. I passed many and got passed.
At some point around the 2 hour mark, I felt some discomfort in my mid-section but nothing that was stopping me. Then, I started to have pain in my back, seemingly from the vibrations of my bike coming off of some of the roads we were riding on. Still going... 2.5 hours in (45 or so miles into the race) and my butt was becoming intolerably bruised. I couldn't get comfortable and it was starting to really impact my pace. And now I felt hungry, or something... My average continued to fall and at point went sub-19MPH. "WHY am I doing this again?" I just couldn't wait to get off of that bike! "Just get me to the run and off of this seat!"
Off the bike in 2:58:01. REALLY?! AWESOME! All the pain in my back side was worth it! I was in under the 3 hour mark, which really was my primary mark. Into transition to the run (T2). Rack the bike. Helmet off. Bike shoes off. Running shoes on. Hat on. GO! GO! GO! The only thing I slowed for was to have the volunteers slap sun tan lotion on my shoulders and neck so I wouldn't fry.
Out of T2 in 4:07. A little slow. But, just as I left T2, I hear someone say, "Chris, is that you?" It was Nick Mathers. We were exiting at the same time and about to start the run. This is great! Maybe we can pace our run together! Uh oh, stomach cramps. "Nick, I have to get some water." "OK, Chris, I will see you out there!" he says.
I downed 2 or 3 cups of water, feeling like I had too much salt from the nutrition/drink I had consumed on the bike. I started to run. What is that pain in my left knee? NO! I have never had a problem with my IT band on the left before! Why now? Shooting pain down the outside of my left knee. Tough it out. Keep going. Next water station, 3 more cups of water. Stomach not feeling so good and all tight. What is going on?! Keep going...
The first 3 miles of the run repeated itself at each mile. Run, knee pain, tight stomach, water station, drink water, repeat. By mile 3 the pain in my knee brought me to a walk, after three 10-minute miles, well off of my expected pace. By this time, my hips were starting to ache, as well. Frustration set in. Run, Chris. Stop walking and RUN! I ran 100 feet or so and my knee gave out. OK, walk it if you have to, but you are going to finish this race...
The run course consisted of 2 loops that started and finished at a small arena. Outside of the arena, the Titans dressed in bright orange shirts and accompanied by Tracy and about 50 others, were cheering everyone on. Time on the run at this point for me was about 1:15. Well behind my goal and previous times. I managed a slow, painful jog to where they were standing and they cheered me on. "Come on, Chris! You're looking great!" they shouted. "My TI band is shot," I said. "You got it, Chris! Even if you have to walk it, you've got it!" My pace quickened and the pain seemed to subside. They gave me a much-needed boost...shortly after, the pain returned and I was walking again.
My final loop of the run (walk) course was painful. By this time, it wasn't just my knee and my stomach, but my hips, as well. I was limping badly and had lots of time to think, become frustrated, etc. There were moments when I got angry at my body and at myself. I should have trained longer or harder to have prevented this. Points where it would have been very easy to let emotion take over. Every so often, I would run across a bright orange sign on the run course. "Go Titans! Celebrate the Journey!" they said. I had plenty of time to reflect on my journey. Not just during the race, but leading up to the race.
As I approached the final part of the last loop, I ran into another Titan who was forced to walk due to stomach issues. Roy and I walked for about 1/2 mile together as we got close to the arena. Roy was only on his first loop. I can't remember exactly what he said to me, but it was something like, "OK, Chris, it is time for your glory run. Let's go, I will run with you." And we started and ran until Roy went left to the second loop and I went right to loop around the arena so that I could enter the arena itself and everyone waiting at the finish line.
Now, I never knew if I should believe the stories I hear about the Super Bowl or events where they talk about coming out of a dark tunnel and into a huge stadium or arena to a crowd, but I do now. I was all by myself going around the arena. There were no other runners and very few fans. I came around the corner to a dark tunnel made of concrete walls. A dim light was at the end of the tunnel and I could hear some faint noise that I didn't really make out. As I got further into the tunnel, there were more people lining the walls and they started cheering me on. My spirits lifed and adrenaline kicked in. I hear an announcer calling out finishers. Still in the tunnel. Then, as I leave the darkness of the tunnel, I hear the announcer. "Now coming to the finish line is Christopher Morgan of Lambertville, New Jersey!" I look around and see tons of people and they are all cheering me through the finish. Elation. Sprint, Chris. Push it as hard as you can!!! Hands raised, I crossed the finish line with a total time of 6:31:13.
My first thoughts after the race were these:
1. I am disappointed at my run time.
2. I need to sit down because my hips are killing me!
Despite all of the thoughts that went through my mind, throughout the entire race, there was not one moment where I thought about quitting or not being able to finish the race. There were absolutely thoughts that questioned why I would do this to myself. Subject myself to all of this. But I was always going to finish. Oh yeah, and I did question my sanity about committing to a FULL Ironman next June, after feeling another 3 consecutive hours on the bike...
Mike Ferranti was absolutely right the day that he convinced me to run this race. He told me that his first Half Ironman was a hugely emotional and personal experience. He promised me that it would be the same for me. For me, completing the Longhorn 70.3 isn't the accomplishment, even though it is the marker and event in time. Going into the race on Sunday, I had no question in my mind that I could finish that race. Heck, I thought I would PR every piece of it...I nearly did. But, as Mike would also say, "2 out of 3 is what it is..." "Almost" doesn't count. Triathlon is about putting 3 sports together to a single outcome. Thanks, Mike, for all of your help and support. I know that it won't be too long before you start talking trash around my times, but your willingness to wait until the sting subsides speaks volumes about your character and understanding of the experience.
Looking back, it is because of the journey towards this race that created the emotion as I completed it. I am back in shape after years of neglecting my body; arguably the best shape of my life or at least on my way there. I have lost 10 pounds, despite the added muscle that I have seen on what used to be a tall, scrawny body. And, I have done things that I not only never thought I would do, but never thought that I COULD do. It is the hours of training and sacrifice that made the race so personal for me that, for a little while, I couldn't see the accomplishment. During and immediately after the race (and maybe still a little now), I was so DISAPPOINTED that I didn't hit the times I thought I should hit, that I didn't see what I had done. Thankfully, in part due to all of your comments, I am starting to see it now...
Ironman? Yeah, I can be one of those. Is it hard? Is it painful at times? ABSOLUTELY. But, isn't anything worth doing? Who's up for the challenge?
Thursday, October 14, 2010
Prepping to Leave for Austin
So, 11 months after committing to run the Longhorn 70.3 Ironman, 10 months after I started my training, and 6 months since I actually got serious with my training, the day has arrived. I still can't believe that it is, and that I will be getting on a plane this afternoon and heading to Austin, TX. What a ride it has been, so far!
Yesterday, there was no anxiety. The fact that the race was only days away hadn't really hit me yet. I guess that I have been working and waiting so long that it just didn't seem real. Today, though, it is getting real. No real anxiety, but the excitement is starting. I can feel it building and know that, by Sunday, I will be psyched up for the race.
I knew that there was going to be a lot to think about and pack, and I was right. Thankfully, I don't have to worry about a bike because I have rented one in Austin, but I do have to worry about all of the things ON my bike. Aero bars, bottle cages, tools, water bottles, etc. They all have to be taken off of my bike, packed, and brought because, although I have rented a bike, it doesn't have any of the extras that I need to compete on Sunday. Then there is my race gear: watch, heart-rate monitor, goggles, running shoes, bike shoes, sunglasses, bike helmet, race belt. Oh yeah, let's not forget about nutrition! Infinit powder, GU, etc. The logistics of a triathlon became clear to me, again, when I started packing all of this stuff. What if I forget something?!
In my last post, I said that my goal time was sub-5:40 and that I would be ecstatic if I could do it in 5:30. The original mark of 5:40 was set because of the times that Mike Ferranti had done in the same race last year. Since that last post, I have spent a great deal of time crunching the numbers and I am going to update my goals. I will get to that in a minute, but here is kind of what I have been thinking:
The goal that I set is based on my past performance. Granted, these were swims, rides, and runs that were isolated and not one after the other, so there will likely be an impact as I do them all together. But, I have also been biking on hilly courses and with a low-end road bike. This is one of the big unknowns. What will a better bike, with high-end wheels, do to my times? Can I gain 1-2 MPH just on an upgrade of equipment? I think I can see a slight gain in speed just from the equipment upgrade.
Everyone that I have spoken to tells me that the bike, wheels, and helmet that you use all have a big impact on speed and performance. As of now, I have upgraded 2 of the 3 (helmet still under consideration). If I can squeak out even just 1 MPH above my 19 MPH average on past rides, I can shave 12 minutes off of my bike time. A gain of 2 MPH would shave 20 minutes. Those are big numbers and have a huge impact on my time and goals, but it is also totally unknown what the impact will truly be.
Given the above, and in retracing my past performances, I put together 3 scenarios and associated times: Highly probable splits/times, possible splits/times, and big stretch/less probable splits/times.
5:40 is highly probable. There really isn't any reason that I shouldn't be able to hit this mark, barring some serious problem.
5:30 is definitely possible and wouldn't take a huge amount of additional effort to hit, if my assumptions are correct (1 MPH on the bike would more than cover it, right?).
And, my BIG stretch goal is 5 hours. Doing this race under 5 hours would be EPIC! In order to do that, I would really have to kill the bike AND complete my run in a similar time to what I did at the Jersey City Half Marathon (1:38). I don't believe it is totally out of the question, but everything would have to go exactly right for me to hit 5 hours...
This race was initially meant to be one that a group of people from my BOG (Birthing of Giants) class were all going to participate in. Mike Ferranti convinced me, and I was told, 4-5 others to race in Austin. We were going to step it up in a way that was similar to the Titans, another similar group of BOGers, and do the race together. Over the last several weeks, the numbers have been twindling. First, it was Mike dropping because he committed to running a full Ironman next month and Austin was just too close to that race. Next, I found out that a couple more I expected to show had never signed up, for whatever reason, and now were not planning to race. Then, last week, the one remaining person, who HAD signed up and was on the competitor list, had to bail as well. So, here I am, the last man standing.
Fortunately, Mike hooked me up with the Titans, another group of BOGers from an earlier year, and they have welcomed me onto their team. There will be 19 of us racing on Sunday, and some 40 spectators specifically for/from our group. The Titans are well organized and have a complete agenda for the weekend, which includes pre-race run-throughs, a carb-loading pasta dinner the night before the race, a tent with catered lunch for family/friends during the race, and a post-race party. What a great way to enhance the experience!
So, the time is here. If I didn't train enough, it is too late to do anything about that. But, I am confident that I have. I KNOW, short of a major injury (knock on wood), that I will finish the race. The question is, "How long will it take me to get to the finish line?"
Yesterday, there was no anxiety. The fact that the race was only days away hadn't really hit me yet. I guess that I have been working and waiting so long that it just didn't seem real. Today, though, it is getting real. No real anxiety, but the excitement is starting. I can feel it building and know that, by Sunday, I will be psyched up for the race.
I knew that there was going to be a lot to think about and pack, and I was right. Thankfully, I don't have to worry about a bike because I have rented one in Austin, but I do have to worry about all of the things ON my bike. Aero bars, bottle cages, tools, water bottles, etc. They all have to be taken off of my bike, packed, and brought because, although I have rented a bike, it doesn't have any of the extras that I need to compete on Sunday. Then there is my race gear: watch, heart-rate monitor, goggles, running shoes, bike shoes, sunglasses, bike helmet, race belt. Oh yeah, let's not forget about nutrition! Infinit powder, GU, etc. The logistics of a triathlon became clear to me, again, when I started packing all of this stuff. What if I forget something?!
In my last post, I said that my goal time was sub-5:40 and that I would be ecstatic if I could do it in 5:30. The original mark of 5:40 was set because of the times that Mike Ferranti had done in the same race last year. Since that last post, I have spent a great deal of time crunching the numbers and I am going to update my goals. I will get to that in a minute, but here is kind of what I have been thinking:
The goal that I set is based on my past performance. Granted, these were swims, rides, and runs that were isolated and not one after the other, so there will likely be an impact as I do them all together. But, I have also been biking on hilly courses and with a low-end road bike. This is one of the big unknowns. What will a better bike, with high-end wheels, do to my times? Can I gain 1-2 MPH just on an upgrade of equipment? I think I can see a slight gain in speed just from the equipment upgrade.
Everyone that I have spoken to tells me that the bike, wheels, and helmet that you use all have a big impact on speed and performance. As of now, I have upgraded 2 of the 3 (helmet still under consideration). If I can squeak out even just 1 MPH above my 19 MPH average on past rides, I can shave 12 minutes off of my bike time. A gain of 2 MPH would shave 20 minutes. Those are big numbers and have a huge impact on my time and goals, but it is also totally unknown what the impact will truly be.
Given the above, and in retracing my past performances, I put together 3 scenarios and associated times: Highly probable splits/times, possible splits/times, and big stretch/less probable splits/times.
5:40 is highly probable. There really isn't any reason that I shouldn't be able to hit this mark, barring some serious problem.
5:30 is definitely possible and wouldn't take a huge amount of additional effort to hit, if my assumptions are correct (1 MPH on the bike would more than cover it, right?).
And, my BIG stretch goal is 5 hours. Doing this race under 5 hours would be EPIC! In order to do that, I would really have to kill the bike AND complete my run in a similar time to what I did at the Jersey City Half Marathon (1:38). I don't believe it is totally out of the question, but everything would have to go exactly right for me to hit 5 hours...
This race was initially meant to be one that a group of people from my BOG (Birthing of Giants) class were all going to participate in. Mike Ferranti convinced me, and I was told, 4-5 others to race in Austin. We were going to step it up in a way that was similar to the Titans, another similar group of BOGers, and do the race together. Over the last several weeks, the numbers have been twindling. First, it was Mike dropping because he committed to running a full Ironman next month and Austin was just too close to that race. Next, I found out that a couple more I expected to show had never signed up, for whatever reason, and now were not planning to race. Then, last week, the one remaining person, who HAD signed up and was on the competitor list, had to bail as well. So, here I am, the last man standing.
Fortunately, Mike hooked me up with the Titans, another group of BOGers from an earlier year, and they have welcomed me onto their team. There will be 19 of us racing on Sunday, and some 40 spectators specifically for/from our group. The Titans are well organized and have a complete agenda for the weekend, which includes pre-race run-throughs, a carb-loading pasta dinner the night before the race, a tent with catered lunch for family/friends during the race, and a post-race party. What a great way to enhance the experience!
So, the time is here. If I didn't train enough, it is too late to do anything about that. But, I am confident that I have. I KNOW, short of a major injury (knock on wood), that I will finish the race. The question is, "How long will it take me to get to the finish line?"
Sunday, September 26, 2010
Jersey City Half Marathon...and more!
It has been quite a while since my last post and a lot of training has been taking place in that time. Apologies!
Just a quick recap, in the past 4 weeks since my last post, I have done a 100K (63 miles) bike ride (Metric Century) and another sprint triathlon, in addition to my other training, which has consisted mostly of speed/interval work. The Century ride was meant to give me a sense for how long it would take for me to do the bike portion of the Longorn 70.3 and I came in right where I thought that I would: right about 3 hours at the 56 mile mark (just under 19mph avg). Total time for 63 miles was 3:31:46. A new PR for distance on the bike!!! God, did my butt hurt after spending 3+ hours on a bike... ugh!
That ride was on Saturday and I do not know what I was thinking, but I did the Skylands Sprint Tri the next day! Boy, could I feel it. I had nothing left in my legs for the bike portion of that tri, although my running legs were surprisingly strong. The hills on the bike were monsterous and, in spots, people were getting off of their bikes to walk up the hills. Fortunately, I was able to avoid that and muscle through it. Avg bike speed was only 15.5 mph, although I did get up as high as 37 mph on the downhill. It was wet, so I had to be more careful than usual. The run saw an average pace of 7:33 min/miles, which I was pleased with given my struggle from the bike. Overall, it was an OK finish, but it did teach me that I need to pick up on my swim (I had trouble breathing so I went to a breast stroke for most of it) and that running after 56 miles on the bike is going to be a challenge. (and I signed up to do a FULL Ironman? How bad will my butt hurt on a bike for 112 miles, or 6 hours?!)
Just as the Century ride was meant to gauge my progress on the bike, I committed to running the Jersey City Half Marathon to gauge my progress on the run. That was today and the result was a new PR! 1:38:38 unoffical time!!! That is an avg of 7:22 on the run. I felt great for about the first 9 miles, with my first mile coming in just under 7 minutes and my averages through 9 miles right around 7:15, which was my goal. The trouble hit about the start of mile 10, when I started to really feel fatigued. My average miles slowly climbed to about a 7:45 avg, with my worst mile (mile 13) coming in at 8 minutes. The mental games were fierce at the end, with me constantly battling the urge to walk. It always amazes me how much your mind plays into these things. It can either shut you down or keep you pushing on. You just have to know the right things to say to yourself. All in all, I am very happy with my time, as I was shooting for 1:45 and hoping for 1:40. To come in under that is just AWESOME!
So, tomorrow begins my taper, with 3 weeks until Austin. My bike and a wetsuit are rented, airline tickets purchased, and hotel reserved. I am hoping that an upgraded road bike and addition of a wetsuit will only improve my speed/times. As it stands right now, goal is to finish the Longhorn 70.3 under 5:40, with the hope of pushing under 5:30. To do it in 5:40, my split goals break down like this:
Swim - 0:35
T1 - 0:03
Bike - 3:00
T2 - 0:02
Run - 2:00
The big unknown right now is how my legs will hold up on the run after the bike... If I can do a half at 1:38 when fresh, I am hoping to keep it under 2 hrs after the bike... Anything less than 3 hrs on the bike is a huge bonus, since that is where the most time can be made up.
Just a quick recap, in the past 4 weeks since my last post, I have done a 100K (63 miles) bike ride (Metric Century) and another sprint triathlon, in addition to my other training, which has consisted mostly of speed/interval work. The Century ride was meant to give me a sense for how long it would take for me to do the bike portion of the Longorn 70.3 and I came in right where I thought that I would: right about 3 hours at the 56 mile mark (just under 19mph avg). Total time for 63 miles was 3:31:46. A new PR for distance on the bike!!! God, did my butt hurt after spending 3+ hours on a bike... ugh!
That ride was on Saturday and I do not know what I was thinking, but I did the Skylands Sprint Tri the next day! Boy, could I feel it. I had nothing left in my legs for the bike portion of that tri, although my running legs were surprisingly strong. The hills on the bike were monsterous and, in spots, people were getting off of their bikes to walk up the hills. Fortunately, I was able to avoid that and muscle through it. Avg bike speed was only 15.5 mph, although I did get up as high as 37 mph on the downhill. It was wet, so I had to be more careful than usual. The run saw an average pace of 7:33 min/miles, which I was pleased with given my struggle from the bike. Overall, it was an OK finish, but it did teach me that I need to pick up on my swim (I had trouble breathing so I went to a breast stroke for most of it) and that running after 56 miles on the bike is going to be a challenge. (and I signed up to do a FULL Ironman? How bad will my butt hurt on a bike for 112 miles, or 6 hours?!)
Just as the Century ride was meant to gauge my progress on the bike, I committed to running the Jersey City Half Marathon to gauge my progress on the run. That was today and the result was a new PR! 1:38:38 unoffical time!!! That is an avg of 7:22 on the run. I felt great for about the first 9 miles, with my first mile coming in just under 7 minutes and my averages through 9 miles right around 7:15, which was my goal. The trouble hit about the start of mile 10, when I started to really feel fatigued. My average miles slowly climbed to about a 7:45 avg, with my worst mile (mile 13) coming in at 8 minutes. The mental games were fierce at the end, with me constantly battling the urge to walk. It always amazes me how much your mind plays into these things. It can either shut you down or keep you pushing on. You just have to know the right things to say to yourself. All in all, I am very happy with my time, as I was shooting for 1:45 and hoping for 1:40. To come in under that is just AWESOME!
So, tomorrow begins my taper, with 3 weeks until Austin. My bike and a wetsuit are rented, airline tickets purchased, and hotel reserved. I am hoping that an upgraded road bike and addition of a wetsuit will only improve my speed/times. As it stands right now, goal is to finish the Longhorn 70.3 under 5:40, with the hope of pushing under 5:30. To do it in 5:40, my split goals break down like this:
Swim - 0:35
T1 - 0:03
Bike - 3:00
T2 - 0:02
Run - 2:00
The big unknown right now is how my legs will hold up on the run after the bike... If I can do a half at 1:38 when fresh, I am hoping to keep it under 2 hrs after the bike... Anything less than 3 hrs on the bike is a huge bonus, since that is where the most time can be made up.
Sunday, August 29, 2010
Pascack Valley Triathlon
Another Tri and another PR! Glad to see that my fitness levels are actually increasing and it is showing in races. The tri that I ran yesterday went very well and I placed 31st overall (out of 248). Time was a new PR for me for similar distances (300m swim, 10 mi bike, 5K run) at 1:06:15. Splits were right on what I thought I would do, although my stretch goal of under 1 hour was missed. 6:02 on the swim, 33:41 on the bike, 22:55 on the run. Remaining time was in the transitions.
The main thing that got me for this tri was the transition areas. They were WAY far away from the finish/start of the swim/bike. At first guess, I would say that it probably added up to 2 minutes to my times, while I had to cross a street and go into a parking lot to get to the bike mount, and the reverse to get back.
Overall, really happy with the race. Looking forward to the next one in a couple of weeks. In the meantime, interval/speed training picks up this week. 2 weeks from now, I will do a 63 mile bike race on Saturday, followed by a Sprint Tri on Sunday. 2 weeks from then, I will run the Jersey City Half Marathon before going into my 3 week taper for the Longhorn Half Ironman!!! 49 DAYS UNTIL RACE DAY!
The main thing that got me for this tri was the transition areas. They were WAY far away from the finish/start of the swim/bike. At first guess, I would say that it probably added up to 2 minutes to my times, while I had to cross a street and go into a parking lot to get to the bike mount, and the reverse to get back.
Overall, really happy with the race. Looking forward to the next one in a couple of weeks. In the meantime, interval/speed training picks up this week. 2 weeks from now, I will do a 63 mile bike race on Saturday, followed by a Sprint Tri on Sunday. 2 weeks from then, I will run the Jersey City Half Marathon before going into my 3 week taper for the Longhorn Half Ironman!!! 49 DAYS UNTIL RACE DAY!
Wednesday, August 25, 2010
Many Updates!
Wow, I hadn't realized that it had been so long since I updated this blog. Sorry for the lack of updates! There are many to report! We will start with the big ones and then get into the training updates. Here you go:
- I have been guaranteed a spot in the NYC Marathon on November 7th! This will be 3 weeks after my Half Ironman race, but I should be fresh and ready by then!
- I signed up last week to race in my first FULL Ironman next year. It is early in the season, so there won't be so much waiting time through the summer.
- I am considering doing another two 70.3 races next year, one before and one after the full Ironman that I am signed up for. I will decide for certain after my first 70.3 in Austin. I may also consider doing a second full Ironman late in the season, but that is up in the air.
Now, on to training updates! A few weeks back, I started developing inner, high ankle pain in my right ankle. It was so bad that I couldn't walk after running 4-5 miles and it was hurting for days after. After doing some research online and trying to self-diagnose, I got concerned when I saw that if it was a stress fracture, I would have to stop running and it could take 5 months to heal. That would have ended the season for me, including my 70.3 and the NYC Marathon! Went to the orthopedic this past Monday and he is pretty convinced that it is tendonitis, after looking at my x-rays and evaluating me. MRI today just to be sure and safe, but he expects it to come back negative. If it does, I will just have to work through it and consider getting orthodics. I already bought a cheap pair.
In the past 2 weeks, I have competed in two races: a sprint tri and a 5 mile run. Both of them were PR's for me. The tri I finished in 1:06:43 (.25 swim, 10 mi bike, 5K), each step of the way beating my PR's for each. That was a great feeling, although it is clear that my swim still needs a lot of work. The 5 mi race was also a PR, which I finished in 37:33 (7:30 min/mile avg pace). I was very happy with that outcome, particularly with the tendonitis that it appears that I have.
Cross training has continued, as has the modified diet. Starting this week, I have upped my carb intake in line with the diet/program. So far, I have dropped 5 pounds in the past 35+ days, which isn't bad considering I probably didn't have a ton to lose to begin with, I have been lifting weights and eating tons of protein, and my target is about 10-12 pounds of fat.
Today I ran again for the first time since the race on Sunday and I felt REALLY good as I was heading out. The last mile or two starting hurting a bit, but not as much as in the past. The result was ANOTHER PR for 5 miles - 37:13, which is 20 seconds faster than the PR I set in the race this past Saturday. VERY happy about that. I would really like to get back on the bike, since I haven't ridden in almost 2 weeks due to rain, injury, etc.
Coming up, I have a sprint tri this Saturday which I am excited about. Coming off of so much rest and new PR's on the runs, I hope to have some really good times. Next week, I end my base building phase and enter into interval/speed training for the next four weeks. This should lend itself to me getting even faster on both bike and run. I also have a 63 mile ride planned, along with another sprint tri and a half marathon over the four week speed training. After the next four weeks, my 3 week taper will begin and then it is race day! 52 days and counting...
Check back for more posts!
- I have been guaranteed a spot in the NYC Marathon on November 7th! This will be 3 weeks after my Half Ironman race, but I should be fresh and ready by then!
- I signed up last week to race in my first FULL Ironman next year. It is early in the season, so there won't be so much waiting time through the summer.
- I am considering doing another two 70.3 races next year, one before and one after the full Ironman that I am signed up for. I will decide for certain after my first 70.3 in Austin. I may also consider doing a second full Ironman late in the season, but that is up in the air.
Now, on to training updates! A few weeks back, I started developing inner, high ankle pain in my right ankle. It was so bad that I couldn't walk after running 4-5 miles and it was hurting for days after. After doing some research online and trying to self-diagnose, I got concerned when I saw that if it was a stress fracture, I would have to stop running and it could take 5 months to heal. That would have ended the season for me, including my 70.3 and the NYC Marathon! Went to the orthopedic this past Monday and he is pretty convinced that it is tendonitis, after looking at my x-rays and evaluating me. MRI today just to be sure and safe, but he expects it to come back negative. If it does, I will just have to work through it and consider getting orthodics. I already bought a cheap pair.
In the past 2 weeks, I have competed in two races: a sprint tri and a 5 mile run. Both of them were PR's for me. The tri I finished in 1:06:43 (.25 swim, 10 mi bike, 5K), each step of the way beating my PR's for each. That was a great feeling, although it is clear that my swim still needs a lot of work. The 5 mi race was also a PR, which I finished in 37:33 (7:30 min/mile avg pace). I was very happy with that outcome, particularly with the tendonitis that it appears that I have.
Cross training has continued, as has the modified diet. Starting this week, I have upped my carb intake in line with the diet/program. So far, I have dropped 5 pounds in the past 35+ days, which isn't bad considering I probably didn't have a ton to lose to begin with, I have been lifting weights and eating tons of protein, and my target is about 10-12 pounds of fat.
Today I ran again for the first time since the race on Sunday and I felt REALLY good as I was heading out. The last mile or two starting hurting a bit, but not as much as in the past. The result was ANOTHER PR for 5 miles - 37:13, which is 20 seconds faster than the PR I set in the race this past Saturday. VERY happy about that. I would really like to get back on the bike, since I haven't ridden in almost 2 weeks due to rain, injury, etc.
Coming up, I have a sprint tri this Saturday which I am excited about. Coming off of so much rest and new PR's on the runs, I hope to have some really good times. Next week, I end my base building phase and enter into interval/speed training for the next four weeks. This should lend itself to me getting even faster on both bike and run. I also have a 63 mile ride planned, along with another sprint tri and a half marathon over the four week speed training. After the next four weeks, my 3 week taper will begin and then it is race day! 52 days and counting...
Check back for more posts!
Monday, July 26, 2010
Addition of Cross-training to Program
Monday of last week marked 90 days until the Longhorn Half Ironman in Austin, and it was a good time to add some cross-training to my workout routine. I had not done any sort of weight-related training but have continued to read that I should be. So, I tapped a set of DVDs that I bought years ago, got out the weights, and set up a pull-up bar. I have also adjusted my diet to help me shed some fat while still being able to perform. Basically, getting my calories from a lower carb diet.
In some cases, my road and bike work has suffered from the addition of the cross training, but on other days I have been doing doubles to make up for the days where I cross trained but didn't run or bike. The goal is to do a double each day that it is possible, with tri sessions in the mornings before it gets too hot and cross sessions in the evenings, all while trying to keep an eye on over training. For the most part, the cross training is upper body, with some cardio and abs thrown in there, so with the exception of being more tired and worn down, I don't think that I will overtrain muscle areas, etc. Keeping an eye on it, however!
This past weekend, training took a fairly big hit when I had a big family reunion. I didn't train at all during the weekend (Fri, Sat, or Sun), but did do some cross-training cardio on Sunday night. I also had a few beers, which is off of the low-carb diet. But, this morning (Monday), I got back into the sattle (literally) and did an 18 mile bike. I would have thought and hoped to be rested after so many days off, but I wasn't as fresh as I expected. Not sure if this is a result of not getting enough rest, the cross-training, or something else. The bike courses that I have been riding are fairly hilly, due to where I live, so that is contributing to some slower speeds. I just need to determine if that means I can bring up my average speed on a flatter course.
So, training continues in earnest. I have some more work flexibility recently that I hope will continue so that I can continue to put in some good hours of training. We just need the weather to stay cooler than it has been, too. Biking and/or running in 90 or 100 degrees isn't fun and I am sure impacts my performance.
In some cases, my road and bike work has suffered from the addition of the cross training, but on other days I have been doing doubles to make up for the days where I cross trained but didn't run or bike. The goal is to do a double each day that it is possible, with tri sessions in the mornings before it gets too hot and cross sessions in the evenings, all while trying to keep an eye on over training. For the most part, the cross training is upper body, with some cardio and abs thrown in there, so with the exception of being more tired and worn down, I don't think that I will overtrain muscle areas, etc. Keeping an eye on it, however!
This past weekend, training took a fairly big hit when I had a big family reunion. I didn't train at all during the weekend (Fri, Sat, or Sun), but did do some cross-training cardio on Sunday night. I also had a few beers, which is off of the low-carb diet. But, this morning (Monday), I got back into the sattle (literally) and did an 18 mile bike. I would have thought and hoped to be rested after so many days off, but I wasn't as fresh as I expected. Not sure if this is a result of not getting enough rest, the cross-training, or something else. The bike courses that I have been riding are fairly hilly, due to where I live, so that is contributing to some slower speeds. I just need to determine if that means I can bring up my average speed on a flatter course.
So, training continues in earnest. I have some more work flexibility recently that I hope will continue so that I can continue to put in some good hours of training. We just need the weather to stay cooler than it has been, too. Biking and/or running in 90 or 100 degrees isn't fun and I am sure impacts my performance.
Monday, July 19, 2010
First Olympic Distance Triathlon
I did my first Olympic distance triathlon on July 17th - The Sunset Challenge in Bridgeton, NJ. After coming out of my first tri, which was a sprint, I thought I needed a longer distance and that the sprint was too short. Well, I didn't come out of the Olympic thinking it was too short! The week of the event, the lake failed water tests, so they had to modify the tri to a run-bike-run, so maybe that had something to do with it (I hope!). I was really hurting at the end and, again, it reminds me how far I have to go in order to do the Half Ironman in October.
I finished the Olympic distance in 2:42:25, which placed me 27th out of 50 running the race. The winner did it in 1:58:38. The bike course had a decent number of hills, etc., which kept my biking pace slower than I wanted/hoped at 18.1 mph. The winner did the bike at an avg of 23.3 mph. The first leg (2.6 mi run) was at a decent split of 20:20 (7:49 min mile), since I was trying to just put together a good pace and not kill it prior to the bike. The bike (25 mi) was done at 1:22:56, missing my goal of a 1:15:00 split. The final run, a 10K (6.2 mi), was incredibly slow relative to what I thought I could and should do. Goal was to keep at an 8 min/mile pace (sub 50 mins), but I was struggling most of the run and finished in a time of 55:45 (8:59 min/mile). Both transitions were decent, each under 2 minutes. Considering the heat (90+ degrees), those transitions were good since I was both hydrating and dumping water on my head during each.
Not quite sure what to make of the Sunset Tri and my performance there. I could probably blame it on the heat and move on, but I have to think that it is actually related to a need to train far more in advance of the Half Iron.
I finished the Olympic distance in 2:42:25, which placed me 27th out of 50 running the race. The winner did it in 1:58:38. The bike course had a decent number of hills, etc., which kept my biking pace slower than I wanted/hoped at 18.1 mph. The winner did the bike at an avg of 23.3 mph. The first leg (2.6 mi run) was at a decent split of 20:20 (7:49 min mile), since I was trying to just put together a good pace and not kill it prior to the bike. The bike (25 mi) was done at 1:22:56, missing my goal of a 1:15:00 split. The final run, a 10K (6.2 mi), was incredibly slow relative to what I thought I could and should do. Goal was to keep at an 8 min/mile pace (sub 50 mins), but I was struggling most of the run and finished in a time of 55:45 (8:59 min/mile). Both transitions were decent, each under 2 minutes. Considering the heat (90+ degrees), those transitions were good since I was both hydrating and dumping water on my head during each.
Not quite sure what to make of the Sunset Tri and my performance there. I could probably blame it on the heat and move on, but I have to think that it is actually related to a need to train far more in advance of the Half Iron.
Monday, July 12, 2010
Long Bike
Sunday was my long bike day and it was a new PR for me, as I finished 38 miles, my longest distance, to date. Took me a little under 3 hours, which wasn't so great, but the course that I chose had some challenging hills (it sure wasn't flat!), and I was on the tow path the majority of the way. Oh yeah, and then there is the little thing of needing to get a road or tri bike... hybrid mountain bikes just don't cut it when you are trying to go fast...
It is always kind of amazing to me what you can make your body do, even when it is in pain and would prefer to stop doing whatever it is you are doing. Confirmation again that this race is going to be at least 50% mental. I have been working on getting my mind into a place where there are no doubts, no thoughts of stopping, only the thought of pushing on. Usually, this isn't a problem for me, but when you are planning to go on a 5+ hr race, that is a lot of mental work to stay motivated and keep yourself going, without thoughts of the pain, the time/distances left, etc.
My primary motivation in life has always been to do things that people said or thought that I couldn't do. It is that challenge and adversity that motivates me. To prove to them and to myself that I can do anything that I set my mind to. Problem is, I guess when you are 35 years old and tell people that you are training for a half ironman, they are only supportive. No one tells you it is impossible or that you can't do it! Everyone seems to think that you can do it, and they are just proud that you are willing to try! So, what am I to do?! ;)
Right now, my battle isn't with whether or not I can complete a half, or even a full IM, but whether or not I can do it in what I consider a respectable time. I know I can make myself complete any race like that, but can I do it without walking? While still pressing hard throughout the entire race? My motivation has shifted from the doubters and to my times. What do I need to do in training and how hard do I need to push myself in the race to hit an impressive time? To make the top 10 in my age bracket?
Time will tell whether or not I have been successful... ;)
It is always kind of amazing to me what you can make your body do, even when it is in pain and would prefer to stop doing whatever it is you are doing. Confirmation again that this race is going to be at least 50% mental. I have been working on getting my mind into a place where there are no doubts, no thoughts of stopping, only the thought of pushing on. Usually, this isn't a problem for me, but when you are planning to go on a 5+ hr race, that is a lot of mental work to stay motivated and keep yourself going, without thoughts of the pain, the time/distances left, etc.
My primary motivation in life has always been to do things that people said or thought that I couldn't do. It is that challenge and adversity that motivates me. To prove to them and to myself that I can do anything that I set my mind to. Problem is, I guess when you are 35 years old and tell people that you are training for a half ironman, they are only supportive. No one tells you it is impossible or that you can't do it! Everyone seems to think that you can do it, and they are just proud that you are willing to try! So, what am I to do?! ;)
Right now, my battle isn't with whether or not I can complete a half, or even a full IM, but whether or not I can do it in what I consider a respectable time. I know I can make myself complete any race like that, but can I do it without walking? While still pressing hard throughout the entire race? My motivation has shifted from the doubters and to my times. What do I need to do in training and how hard do I need to push myself in the race to hit an impressive time? To make the top 10 in my age bracket?
Time will tell whether or not I have been successful... ;)
Saturday, July 10, 2010
Belmar 5 Mile
Well, today I ran in the Belmar 5 Mile. Goal was to complete it in 40 mins, with a stretch goal of 35 mins (7 min/mile). Time came in at 38:13 (unofficial), which is in the middle of both. Not a bad showing, but not ideal. Officially, I placed 278th (27th in age bracket) out of 2180 runners.
Started out WAY too fast, which has been typical for me, but I paid for it! About 2.5 miles in I was starting to hurt and the last mile was difficult and purely mental to keep going. All in all, it was an OK showing. It just reminds me, once again, that I still have a ways to go before the 70.3 in Austin. I have to get my distances up!
I will be back out on the bike tomorrow morning!! And I have scheduled to participate in an Olympic Tri next weekend and then a sprint the following weekend!
Started out WAY too fast, which has been typical for me, but I paid for it! About 2.5 miles in I was starting to hurt and the last mile was difficult and purely mental to keep going. All in all, it was an OK showing. It just reminds me, once again, that I still have a ways to go before the 70.3 in Austin. I have to get my distances up!
I will be back out on the bike tomorrow morning!! And I have scheduled to participate in an Olympic Tri next weekend and then a sprint the following weekend!
Saturday, July 3, 2010
Week's Review and First Tri Official Results
Well, I got the official results of my first tri (the Parvin State Park Sprint) and I was fairly accurate in the numbers that I posted. I placed "officially" #209 out of 311 that competed in the Sprint Tri. Here are the times:
Swim: 8:26 (135th place) or 1:59 pace
Transition: 2:22 (189th place)
Bike: 44:52 (270th place - consistent with me seeing 135 people pass me!) or 16 mph avg
Transition: 1:28 (190th place)
Run: 23:45 (120th place) or 7:40 pace
OFFICIAL TIME: 1:20:51 (209th place)
__________________________________________________
This week was a good week. We are officially 16 weeks from the Half Ironman in October as of the start of this week, so thus begins the structured training program. Based on a lot of reading about training for races, etc., I have structured a 16 week program that consists of 9 weeks of base training, 4 weeks of speed/race training, and a 3 week taper. For the next 8 weeks, my distances will be gradually increasing to build stamina/endurance, but done at a moderate/non-race pace. Speed training will be faster speeds and small distances, and the taper will take me slowly down on total training time up until race day.
I was in Boston Monday through Thursday again, so I brought my hybrid bike (don't own another kind yet) with me in the car. Monday was a lost day due to exhaustion and the travel day, but I made up for it the remainder of the week. Here's what I did this week:
Monday: OFF
Tuesday: Brick - 6 mile bike followed by a 2.15 mile run (25:30/17:09, 4:15/mile or 14.2mph and 7:57 pace)
Wednesday - 25.5 mile bike out of Boston and into the suburbs to visit my uncle (was there for 15 minutes before I had to turn around and get back before dark!) (2:12:11)
Thursday - 4 mile run (33:20, 8:20 pace)
Friday - OFF because I had to take care of the little guys
Saturday - 5.45 mile run
Tomorrow is supposed to be a long bike day - 30 miles...
Swim: 8:26 (135th place) or 1:59 pace
Transition: 2:22 (189th place)
Bike: 44:52 (270th place - consistent with me seeing 135 people pass me!) or 16 mph avg
Transition: 1:28 (190th place)
Run: 23:45 (120th place) or 7:40 pace
OFFICIAL TIME: 1:20:51 (209th place)
__________________________________________________
This week was a good week. We are officially 16 weeks from the Half Ironman in October as of the start of this week, so thus begins the structured training program. Based on a lot of reading about training for races, etc., I have structured a 16 week program that consists of 9 weeks of base training, 4 weeks of speed/race training, and a 3 week taper. For the next 8 weeks, my distances will be gradually increasing to build stamina/endurance, but done at a moderate/non-race pace. Speed training will be faster speeds and small distances, and the taper will take me slowly down on total training time up until race day.
I was in Boston Monday through Thursday again, so I brought my hybrid bike (don't own another kind yet) with me in the car. Monday was a lost day due to exhaustion and the travel day, but I made up for it the remainder of the week. Here's what I did this week:
Monday: OFF
Tuesday: Brick - 6 mile bike followed by a 2.15 mile run (25:30/17:09, 4:15/mile or 14.2mph and 7:57 pace)
Wednesday - 25.5 mile bike out of Boston and into the suburbs to visit my uncle (was there for 15 minutes before I had to turn around and get back before dark!) (2:12:11)
Thursday - 4 mile run (33:20, 8:20 pace)
Friday - OFF because I had to take care of the little guys
Saturday - 5.45 mile run
Tomorrow is supposed to be a long bike day - 30 miles...
Sunday, June 20, 2010
FIRST TRIATHLON!!!!
Well, yesterday I ran my first trialthon at Parvin State Park. It was a sprint distance (1/4 mi swim, 12 mi bike, 5K run), so it was short and fast, but I needed to know what I was getting myself into, both for the transitions and how they work and to see what happened to me physically with the switch between activities.
I was one of the first to arrive at the event, while they were still setting up, so I got to watch quite a bit of what was going on with others. The thing that immediately became apparent was that 90% of the competitors had tri bikes, the remaining had road bikes, and I was one of only 2 hybrids that I saw. And it showed in the race why you don't ride a hybrid bike in these races. More about that later.
After waiting for almost 2 hours to get started, we finally entered the water to ready for the standing start, as I was in the first wave of swimmers (there were 3-4 waves at the start). I hung out near the back of the pack at the start, which turned out to be my first mistake. Things got VERY congested as we all began to swim. I was getting kicked and bumped, and I was kicking and bumping, just by trying to swim ahead with so many bodies in the same place at the same time. It was nearly impossible to get into a consistent stroke, as I spent most of my time looking up and trying to navigate other swimmers, both faster than me and slower. In the end, I was going too fast the entire swim. I am sure the andrenaline was part of it, but so too was an attempt to get past swimmers that were just in my way. I came out of the water at 8:28, near the front of the group. Goal had been 10 mins.
This is where my transition split times got lost, since I wasn't familiar enough with my new watch and the whole thing was so new that I didn't accurately hit the time to record them. First transition went OK (if you forget about tracking the split), although I quickly realized why others had buckets of water at their stations (to rinse the sand off their feet), as I tried wiping sand off my feet (not easy to do quickly). I got out probably in about 2 minutes, but I forgot to strap on my HRM, forgot my sunglasses, and while I was able to grab my bike gloves, I only got one on and ended up holding the other the entire ride. (note to self: consider riding without gloves)
I mentioned earlier that riding a hybrid was a problem and here is part of the reason why: While on my ride of 12 miles, consistenly at a pace of more than 15 mph, 135 riders passed me, including 42 women. Conversations that I have had with friends have told me that just riding a tri bike should give me 3-5 mph, at the same fitness level that I am at right now. 5mph translates into about 9 minutes on a 12 mi bike ride. In the end, I did the bike in about 44 mins (exact time is tough without the official results due to my lack of ability to track my transitions!!!). If I had a tri bike, I might have done it in 35 mins, if what I was told is accurate. The difference that 9 mins makes on this short of a course is significant. Goal was to be under 45 mins.
When I got off the bike and started to move through the transition, I got the jelly legs that everyone talks about. Very weird feeling and it took some concentration to be able to run and not fall over!!! But, I made it through pretty quickly since I only needed to drop off my bike and strap on my HRM and sunglasses (which I remembered this time). I kept up a decent pace considering the jelly legs I started with. I was tracking just over 8:30 for the first mile, improved to just under 8:30 for the second mile, and then just over 8:00 for the last mile, finishing at a time of 25:07 for the run. Goal was 24 minutes, but I wasn't horribly off of that mark.
Overall, my times were about what I expected. The big unknowns for me were around the transition times and how I would do there. My overall goal of 1:30:00 included a lot of time for me to mess up and it is really the transitions that allowed me to handly beat my goal and finish at 1:20:51. Unofficial results said that I placed 208 (total unknown but at least 350 competed) overall and 21 out of 22 in my 35-39 bracket. Not great standings, but I was not racing for that. I was racing for my time goal and to get familiar with how everything works.
After the race, I re-hydrated and felt pretty good. The only soreness or pain that I had was in my butt from sitting on that bike seat! Hours after the race, I was consistenly STARVING. Not hungry...starving! I couldn't eat enough fast enough, which I haven't experienced since I was a teenager. I am sure that it had something to do with the 2000 calories that I burned during the race. I can't imagine how I will feel after burning 8000+ calories during the half ironman! Day after, I have no soreness and minor stiffness. Let's go on to a longer distance!!!! I need to find an Olympic distance...
I was one of the first to arrive at the event, while they were still setting up, so I got to watch quite a bit of what was going on with others. The thing that immediately became apparent was that 90% of the competitors had tri bikes, the remaining had road bikes, and I was one of only 2 hybrids that I saw. And it showed in the race why you don't ride a hybrid bike in these races. More about that later.
After waiting for almost 2 hours to get started, we finally entered the water to ready for the standing start, as I was in the first wave of swimmers (there were 3-4 waves at the start). I hung out near the back of the pack at the start, which turned out to be my first mistake. Things got VERY congested as we all began to swim. I was getting kicked and bumped, and I was kicking and bumping, just by trying to swim ahead with so many bodies in the same place at the same time. It was nearly impossible to get into a consistent stroke, as I spent most of my time looking up and trying to navigate other swimmers, both faster than me and slower. In the end, I was going too fast the entire swim. I am sure the andrenaline was part of it, but so too was an attempt to get past swimmers that were just in my way. I came out of the water at 8:28, near the front of the group. Goal had been 10 mins.
This is where my transition split times got lost, since I wasn't familiar enough with my new watch and the whole thing was so new that I didn't accurately hit the time to record them. First transition went OK (if you forget about tracking the split), although I quickly realized why others had buckets of water at their stations (to rinse the sand off their feet), as I tried wiping sand off my feet (not easy to do quickly). I got out probably in about 2 minutes, but I forgot to strap on my HRM, forgot my sunglasses, and while I was able to grab my bike gloves, I only got one on and ended up holding the other the entire ride. (note to self: consider riding without gloves)
I mentioned earlier that riding a hybrid was a problem and here is part of the reason why: While on my ride of 12 miles, consistenly at a pace of more than 15 mph, 135 riders passed me, including 42 women. Conversations that I have had with friends have told me that just riding a tri bike should give me 3-5 mph, at the same fitness level that I am at right now. 5mph translates into about 9 minutes on a 12 mi bike ride. In the end, I did the bike in about 44 mins (exact time is tough without the official results due to my lack of ability to track my transitions!!!). If I had a tri bike, I might have done it in 35 mins, if what I was told is accurate. The difference that 9 mins makes on this short of a course is significant. Goal was to be under 45 mins.
When I got off the bike and started to move through the transition, I got the jelly legs that everyone talks about. Very weird feeling and it took some concentration to be able to run and not fall over!!! But, I made it through pretty quickly since I only needed to drop off my bike and strap on my HRM and sunglasses (which I remembered this time). I kept up a decent pace considering the jelly legs I started with. I was tracking just over 8:30 for the first mile, improved to just under 8:30 for the second mile, and then just over 8:00 for the last mile, finishing at a time of 25:07 for the run. Goal was 24 minutes, but I wasn't horribly off of that mark.
Overall, my times were about what I expected. The big unknowns for me were around the transition times and how I would do there. My overall goal of 1:30:00 included a lot of time for me to mess up and it is really the transitions that allowed me to handly beat my goal and finish at 1:20:51. Unofficial results said that I placed 208 (total unknown but at least 350 competed) overall and 21 out of 22 in my 35-39 bracket. Not great standings, but I was not racing for that. I was racing for my time goal and to get familiar with how everything works.
After the race, I re-hydrated and felt pretty good. The only soreness or pain that I had was in my butt from sitting on that bike seat! Hours after the race, I was consistenly STARVING. Not hungry...starving! I couldn't eat enough fast enough, which I haven't experienced since I was a teenager. I am sure that it had something to do with the 2000 calories that I burned during the race. I can't imagine how I will feel after burning 8000+ calories during the half ironman! Day after, I have no soreness and minor stiffness. Let's go on to a longer distance!!!! I need to find an Olympic distance...
Monday, June 14, 2010
First 10K Race
This past Sunday, I ran in my first 10K race in an attempt to get my distances up and see how my training is progressing towards running the half marathon. Race went well, although the course was interesting, to say the least. I ran the Lawrence for Livestrong 10K in Lawrence Central Park, where the entire race took place on grass and in the woods. Also, not particularly well organized with no water stations and the course markings were difficult.
I pulled a buddy of mine along with me and we ran the race together. Until he passed me less than a mile in... ;) At the halfway point (5K), I was hurting and couldn't believe that I still had another 5K to go!!! Just another reminder for me that more than 50% of running races is mental, as I put it out of my mind, ignored (the best I could) the fatigue in my legs, and pressed through it. So many mind games you play with yourself on a long run. Should I stop? Should I walk? Oh just for a minute.... NO! Ignore the urge and just keep running, you are almost there!
Final time was just under 54 minutes, which put me at about an 8:40 min mile pace. Not great, but the course was not entirely flat and I lost 20-30 seconds backtracking and trying to confirm with a race official that I was going the right way! You should have seen the course map...ugh! That pace was off of the pace I set during the first half of my half marathon this past April, so that is disappointing. It is just hard to know if they are comparable because of this course...
Next Saturday is a sprint tri in Pittsgrove, NJ. 1/4 mi swim, 12 mi bike, and 5K. Will be my first tri and an attempt to understand and work through the logistics of the transitions... look for a post after that race, if not before!
I pulled a buddy of mine along with me and we ran the race together. Until he passed me less than a mile in... ;) At the halfway point (5K), I was hurting and couldn't believe that I still had another 5K to go!!! Just another reminder for me that more than 50% of running races is mental, as I put it out of my mind, ignored (the best I could) the fatigue in my legs, and pressed through it. So many mind games you play with yourself on a long run. Should I stop? Should I walk? Oh just for a minute.... NO! Ignore the urge and just keep running, you are almost there!
Final time was just under 54 minutes, which put me at about an 8:40 min mile pace. Not great, but the course was not entirely flat and I lost 20-30 seconds backtracking and trying to confirm with a race official that I was going the right way! You should have seen the course map...ugh! That pace was off of the pace I set during the first half of my half marathon this past April, so that is disappointing. It is just hard to know if they are comparable because of this course...
Next Saturday is a sprint tri in Pittsgrove, NJ. 1/4 mi swim, 12 mi bike, and 5K. Will be my first tri and an attempt to understand and work through the logistics of the transitions... look for a post after that race, if not before!
Sunday, June 6, 2010
Run of the Mill 5K
A few weeks ago, I decided I need to run in more races to train, so I planned to run the Run of the Mill 5K in Stockton today, and I did. Course was pretty flat and I had a good run. This was the first time that I can remember my heart rate being more stressed than my legs. I hope that is a good sign for my training. Finished 36th overall and 4th in the 35-39 bracket, posting a time of 22:46:61 (7:20 pace). Very happy with that time, considering the Pennington 5K a month ago was 24 flat. I was just hoping to break 24 minutes to show I improved. But, coming off of a 21 mile bike yesterday, killing my old time really made this a great race and a great day.
Now, I have it in my mind that I need to find another 1/2 marathon to test myself further. Legs and heart are definitely being challenged now at the 5K, but I have to get my distances up and it is much easier and more motivating to run in a race. Will keep you posted on where I find the next 1/2 to run...
Now, I have it in my mind that I need to find another 1/2 marathon to test myself further. Legs and heart are definitely being challenged now at the 5K, but I have to get my distances up and it is much easier and more motivating to run in a race. Will keep you posted on where I find the next 1/2 to run...
Saturday, June 5, 2010
On the Bike
The past 2 weeks have seen me mixing it up a little between the pool, bike, and run, but the distances have been on the bike. While out of town, I was able to find a pool to swim this week and did 24 laps, which is the equivalent of a little over a quarter mile. I need to get more time in the pool to make sure that I have the stamina for it. I have never done more than a half mile in the pool and the 1/2 Ironman is 1.2.
For two consecutive weeks, I have done 21 miles on the bike riding from home to the canal path between Lambertville and Washington Crossing. The hill coming out of Lambertville is brutal, but I persevered today and didn't have to stop. It hurt, but I was able to push through. I didn't measure the distance of the hill alone, but I estimate it at a good 1/2 mile of significant incline. The whole ride I was burning my quads and my heart rate was fairly low, which I think is a good sign and way for me to increase the strength of my legs. I have consistently found, even when running, that my leg strength is much more of a problem than my cardio strength. I rarely am pushing my heart rate into the 140's.
Time this week for 21 miles on the bike was 1:30:00, which puts me at 12 mph. Not a great pace and I am hoping that it was slowed because of the hills and the fact that I am riding a hybrid bike on a dirt/stone path. I don't know how a road bike on a mostly flat, purely road course will translate in speed, but I have a long way to go if I am truly doing 12 mph. At that rate, it would take me 4.5 hours to complete the bike portion of the race in October.
When I got back from the ride, I jumped off the bike and started to run. Not a long way, but enough to see what sort of jello my legs would be...it was pretty interesting, but not unmanagable. I don't know if it will be different after doing 56 miles, though.
Down to 4 months of training before the race. I have to step up the training... I'm coming to get you Mike Ferranti...
For two consecutive weeks, I have done 21 miles on the bike riding from home to the canal path between Lambertville and Washington Crossing. The hill coming out of Lambertville is brutal, but I persevered today and didn't have to stop. It hurt, but I was able to push through. I didn't measure the distance of the hill alone, but I estimate it at a good 1/2 mile of significant incline. The whole ride I was burning my quads and my heart rate was fairly low, which I think is a good sign and way for me to increase the strength of my legs. I have consistently found, even when running, that my leg strength is much more of a problem than my cardio strength. I rarely am pushing my heart rate into the 140's.
Time this week for 21 miles on the bike was 1:30:00, which puts me at 12 mph. Not a great pace and I am hoping that it was slowed because of the hills and the fact that I am riding a hybrid bike on a dirt/stone path. I don't know how a road bike on a mostly flat, purely road course will translate in speed, but I have a long way to go if I am truly doing 12 mph. At that rate, it would take me 4.5 hours to complete the bike portion of the race in October.
When I got back from the ride, I jumped off the bike and started to run. Not a long way, but enough to see what sort of jello my legs would be...it was pretty interesting, but not unmanagable. I don't know if it will be different after doing 56 miles, though.
Down to 4 months of training before the race. I have to step up the training... I'm coming to get you Mike Ferranti...
Sunday, May 23, 2010
Training Continues...
Absent in posting, again, but I HAVE been training. The past month has seen me in the pool several times while out of town and running both on treadmill and in West Amwell. Yesterday, I ran 3.2 miles at an averae pace of about 8:30/mile. Today, I ran 3.5 miles at did it in 28:50, which is about an 8:15 minute/mile pace. Decent, I suppose, but not quite where I want to be. Lung and heart feel great, but I keep battling my knees and my hip flexor. If I can get past those pains and/or figure out how to stop it from happening, I should be great to go.
Research on the hips and knees suggests that I need to strengthen them, so I plan to getting some weight training in, in addition to leg lifts, squats, and the like.
Research on the hips and knees suggests that I need to strengthen them, so I plan to getting some weight training in, in addition to leg lifts, squats, and the like.
Saturday, April 17, 2010
Asbury Park Half Marathon
Once again, I have been lax in publishing to this blog...apologies. I have actually done a decent amount of training leading up to the 1/2 marathon that I ran TODAY! 13.1 miles, a distance that I never even came close to trying until today. I bested my PR for distance by more than double...
I felt pretty good going into the race, but expecting to feel some pain towards the end, and the in days that follow. Turns out that I was right on both accounts...writing this more than 6 hours after the race ended, I am hobbling around pretty good... ;)
Tracy came to see me run, and drive me home! No one was really interested in being at the front of the start, so there were only a handful of us and, of course, I wasn't shy. Start line was at the Asbury Park Convention Center and I decided on the out-and-back loop that took us down to Sea Girt and back. Pace started out quick, but I kept telling myself to keep it slow. A conversation with my buddy Mike the day before had him telling me to go out easy and consider only an 11-minute pace, since I had never done the distance and not to risk injury.
I tried to keep myself slow and I actually didn't worry about the other runners, but I found myself still at a fast clip. First mile marker I hit at 7:11, a dizzying pace for me that I didn't even have on my training runs. Second mile got me slowing it down and I hit the marker at just over 16:00, meaning that I was averaging 8-minute miles but slowed the 2nd down to about an 8:40 pace...much better and more likely to keep me from dying out. The halfway point had me at a 55:18 split (an 8:27 pace), and about 10 +/- minutes behind the leader.
For the most part, the first half of the course had me feeling OK. Lun and heart were great during the entire run, but I cycled first to sore calves which went away just in time for my quads to burn. Still, the fatigue and burn were OK through about mile 7. It was at around mile 7 that the wheels came off. My hip flexors, which have been a problem for me in the past, were screaming at me. Every stride was pain in one side or the other. Rather than risk injury, I went to a quick walk. The remainder of the race was more walking than running, but I did move into a slow run whenever the hip pain subsided.
In the last half mile, I decided that there was no other choice than to run and finish at a run, so I picked it back up. By this time I was pushing the 2:15 mark and I had decided pre-race that I didn't want to come in any later than 2:20. With that mark in my sights, got moving again. Then, with about .2 to go and finish line in sight, I gave it all that I had left, pulling away from those few people who had been keeping the same slow pace and finishing out, on a run, at 2:19:03 (unofficial).
I can't say that I was excited to finish or had any sort of emotion at the end, other than disappointment that I didn't have a better time. With the exception of my hips, everything else felt like I could have run a decent pace for the last half of the race. Heck, while I don't pretend to think I could keep it up the entire way, I was on pace at the halfway mark to finish at 1:50!!! So frustrating. Sub-two-hours would have been a great result for me and one that would have made me excited at the finish.
So, this benchmark in my training for the 70.3 in October tells me that I still have quite a ways to go, although the experience was a good one, overall. I know what the run is going to be like, even if it will come after a 1.2 mile swim and a 56 mile bike. Next step is to get on the bike for 30-40 miles and see what it does to those hips, and research how to fix the hip problem...
I will be back out there just as soon as I can. I WILL finish that 70.3, but now I am determined to do it in good time.
I felt pretty good going into the race, but expecting to feel some pain towards the end, and the in days that follow. Turns out that I was right on both accounts...writing this more than 6 hours after the race ended, I am hobbling around pretty good... ;)
Tracy came to see me run, and drive me home! No one was really interested in being at the front of the start, so there were only a handful of us and, of course, I wasn't shy. Start line was at the Asbury Park Convention Center and I decided on the out-and-back loop that took us down to Sea Girt and back. Pace started out quick, but I kept telling myself to keep it slow. A conversation with my buddy Mike the day before had him telling me to go out easy and consider only an 11-minute pace, since I had never done the distance and not to risk injury.
I tried to keep myself slow and I actually didn't worry about the other runners, but I found myself still at a fast clip. First mile marker I hit at 7:11, a dizzying pace for me that I didn't even have on my training runs. Second mile got me slowing it down and I hit the marker at just over 16:00, meaning that I was averaging 8-minute miles but slowed the 2nd down to about an 8:40 pace...much better and more likely to keep me from dying out. The halfway point had me at a 55:18 split (an 8:27 pace), and about 10 +/- minutes behind the leader.
For the most part, the first half of the course had me feeling OK. Lun and heart were great during the entire run, but I cycled first to sore calves which went away just in time for my quads to burn. Still, the fatigue and burn were OK through about mile 7. It was at around mile 7 that the wheels came off. My hip flexors, which have been a problem for me in the past, were screaming at me. Every stride was pain in one side or the other. Rather than risk injury, I went to a quick walk. The remainder of the race was more walking than running, but I did move into a slow run whenever the hip pain subsided.
In the last half mile, I decided that there was no other choice than to run and finish at a run, so I picked it back up. By this time I was pushing the 2:15 mark and I had decided pre-race that I didn't want to come in any later than 2:20. With that mark in my sights, got moving again. Then, with about .2 to go and finish line in sight, I gave it all that I had left, pulling away from those few people who had been keeping the same slow pace and finishing out, on a run, at 2:19:03 (unofficial).
I can't say that I was excited to finish or had any sort of emotion at the end, other than disappointment that I didn't have a better time. With the exception of my hips, everything else felt like I could have run a decent pace for the last half of the race. Heck, while I don't pretend to think I could keep it up the entire way, I was on pace at the halfway mark to finish at 1:50!!! So frustrating. Sub-two-hours would have been a great result for me and one that would have made me excited at the finish.
So, this benchmark in my training for the 70.3 in October tells me that I still have quite a ways to go, although the experience was a good one, overall. I know what the run is going to be like, even if it will come after a 1.2 mile swim and a 56 mile bike. Next step is to get on the bike for 30-40 miles and see what it does to those hips, and research how to fix the hip problem...
I will be back out there just as soon as I can. I WILL finish that 70.3, but now I am determined to do it in good time.
Saturday, February 13, 2010
COLD and SNOWY!
Well, as cold as it was today and as much snow as there is, I HAD to get out there. Too little running going on lately. I have shoveled a good 20+ inches over the past week, but that isn't as much leg as running! Anyway, legs felt really good today. I made sure to stretch my calves every day over the past week to get over the calf fatigue that seems to have been plaguing me.
Run to the school was at a decent clip and my usual rest/walk before my return run home wasn't really needed. I barely rested before crossing the street and heading back home. I did get another quick walk in at the entrance coming home, but that, too, was short and I picked it up again. Overall, with the exception of the last leg in, I was just at/under an 8 minute/mile pace. Goal achieved, now I have to step it up and push for the next distance.
Here are the times:
Home to Dev: 4:24
Dev to School: 10:44 (6:20)
School to Dev: 6:25
Dev to Home: 11:28 (5:03)
Stretching will continue, as will hitting the hotel gyms, lousy as they are...
Run to the school was at a decent clip and my usual rest/walk before my return run home wasn't really needed. I barely rested before crossing the street and heading back home. I did get another quick walk in at the entrance coming home, but that, too, was short and I picked it up again. Overall, with the exception of the last leg in, I was just at/under an 8 minute/mile pace. Goal achieved, now I have to step it up and push for the next distance.
Here are the times:
Home to Dev: 4:24
Dev to School: 10:44 (6:20)
School to Dev: 6:25
Dev to Home: 11:28 (5:03)
Stretching will continue, as will hitting the hotel gyms, lousy as they are...
Friday, February 5, 2010
Pre-Snowstorm Run
Well, weather calls for it to start snowing today and not stopping until probably Sunday. That would dump about 2 feet of snow, if they speak the truth about what is coming. I missed running this loop last weekend because of other things going on and the occassional excuse to not go out in the cold. Today it was 36 degrees and I have a pending half marathon on April 17th, so I had to get out today, especially if the snow will keep me from it tomorrow and maybe Sunday.
This week, I did get a couple of days in on the treadmill at the hotel. 35-45 minutes each day, getting my heart rate into the 145 range and burning 300+ calories, if the readout on the treadmill is accurate. It looks like I am starting to see the results, as it looks like I have dropped 3 pounds in the past 2 weeks or so and my legs are noticeably stronger. Legs still aren't close to what I need them to be, but I can tell the difference at different points in my run. Lungs and heart have no problem on any of the runs that I have been taking, even my thighs appear strong...it is my calves that are either cramping or just fatiguing very quickly. I will have to do some research around how to prevent that or make them stronger, faster.
I am not sure if my original GPS readings were off or the ones today were, but today GPS said the route I run is 2.76 miles, which makes my average times slightly better. Anyway, my times were as follows on this run:
House to Development Entrance: 4:20
Development to School: 10:59 (GPS says this was a 7:56 pace)
School to Development: 6:36 (GPS had this at just over an 8:00 pace)
Partial rest/walk at development entrance, but did the remaining .4 miles in 3:13.
This week, I did get a couple of days in on the treadmill at the hotel. 35-45 minutes each day, getting my heart rate into the 145 range and burning 300+ calories, if the readout on the treadmill is accurate. It looks like I am starting to see the results, as it looks like I have dropped 3 pounds in the past 2 weeks or so and my legs are noticeably stronger. Legs still aren't close to what I need them to be, but I can tell the difference at different points in my run. Lungs and heart have no problem on any of the runs that I have been taking, even my thighs appear strong...it is my calves that are either cramping or just fatiguing very quickly. I will have to do some research around how to prevent that or make them stronger, faster.
I am not sure if my original GPS readings were off or the ones today were, but today GPS said the route I run is 2.76 miles, which makes my average times slightly better. Anyway, my times were as follows on this run:
House to Development Entrance: 4:20
Development to School: 10:59 (GPS says this was a 7:56 pace)
School to Development: 6:36 (GPS had this at just over an 8:00 pace)
Partial rest/walk at development entrance, but did the remaining .4 miles in 3:13.
Saturday, January 16, 2010
Back to it!
Well, I have been slacking in posting entries to this blog and, believe it or not, I am getting flack for it! Sorry guys! I have been training, albeit not at the level that I wanted or expected. Probably averaging 2 days/week through the holidays due to business travel, holidays, etc.
Anyway, I have been mostly on treadmills and stationary bikes for the past 2 months or so. Not ideal, but I am getting something! Today was the first day in a while that I went outdoors...couldn't resist with the temp at 47+ degrees. The plan has been to stick with the 2.6 mile loop that I have setup until I feel good enough to get through it at an 8 min mile clip. At least through winter, that keeps me out of the frigid weather, and allows me to walk the day after I do the run, not like my first outing at 6.2 miles...
So, I went out on a run to and back from the school. Here are the times:
To Development Entrance: 4:10 (.5 mile)
To School: 10:50 (1.3 total miles, .8 split)
School to Development Ent: 6:28 (.8 miles)
I used the last leg to home as a warm-down...those hills kill me! I am actually shocked that I was on an 8:20 pace on the way out! Really have to find a long, flat loop so that I can better gauge my ability/pace at this point...
It is interesting to see how much longer it is taking me to get in shape at age 35 than it was in my teens and twenties. I would be killing it by now. I don't think of myself as old, but maybe I am just kiddin myself! It is something to re-think! Although, hopefully it will motivate me to stay in shape once I get there...
If the weather holds, I will do it again tomorrow...same route.
Anyway, I have been mostly on treadmills and stationary bikes for the past 2 months or so. Not ideal, but I am getting something! Today was the first day in a while that I went outdoors...couldn't resist with the temp at 47+ degrees. The plan has been to stick with the 2.6 mile loop that I have setup until I feel good enough to get through it at an 8 min mile clip. At least through winter, that keeps me out of the frigid weather, and allows me to walk the day after I do the run, not like my first outing at 6.2 miles...
So, I went out on a run to and back from the school. Here are the times:
To Development Entrance: 4:10 (.5 mile)
To School: 10:50 (1.3 total miles, .8 split)
School to Development Ent: 6:28 (.8 miles)
I used the last leg to home as a warm-down...those hills kill me! I am actually shocked that I was on an 8:20 pace on the way out! Really have to find a long, flat loop so that I can better gauge my ability/pace at this point...
It is interesting to see how much longer it is taking me to get in shape at age 35 than it was in my teens and twenties. I would be killing it by now. I don't think of myself as old, but maybe I am just kiddin myself! It is something to re-think! Although, hopefully it will motivate me to stay in shape once I get there...
If the weather holds, I will do it again tomorrow...same route.
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