Wednesday, September 29, 2010

Racing Season 2010 Recap

A stairwell, a marathon, a mountain, a dizzy sprint tri, a broken toe, and a 10K for the team.  That was my 2010.

The Trek Up the Tower started things off and gave me an early idea of my fitness level.

From there, i worked so hard to have a good race at the Lincoln Marathon and while i enjoyed the journey, my time was not what i wanted it to be.

The Mt. Evans Ascent was a trip to remember with a great group and a 14.5 mile uphill race i'd definitely do again.

The sprint Papillion Mayor's Triathlon was a dizzy affair on a loopy course.  The swim was a breeze, the bike made me realize how little time i spent on the Cervelo this year, and the run was only a few miles, but hey it was a tri and in the books.  .5K Swim - 13.5M Bike - 3M Run in 1:22:04.  Swim 10:22, T1 1:22, Bike 46:01, T2 1:29, Run 22:53.  Jodi finished in 1:17:17.

The first ever Omaha Triathlon promised to be a challenging course and i would have loved to particiapte, but i broke my toe on a coffee table a few days before the race.  Still, i had a blast being a puppy sitter/sherpa/photographer.  Jodi, Sara, Michelle, Javi, Bob, and others had some great races.

Finally, though i had no speed work or strength work going in, i entered the Omaha Corporate Cup 10K because Ryan wanted me to and there were a ton of other Gallup runners and walkers making the committment.  My time was 42:29, a couple minutes slower than my last two, but a decent effort all things considered.  Oh, and there were many great times from those Gallup folks!

Overall, i think i had a pretty good year of training, with the most intense stuff coming early, leaving me tired for the rest of the year.  Mentally, after Lincoln i was never 100% fired up for any race.  However....

2011 promises to be more interesting.  While there are a few races on the radar, one sort of sticks out.  Already, i am trying to figure out how i will be able to race 140.6 miles in a day once again.  i think i'm going to need another miracle....

Sunday, June 20, 2010

Mt. Evans Ascent

Road trip: The Mt. Evans Ascent, just outside of Idaho Springs, CO.  Billed as America's Highest Road Race, it gets its name because the race route is entirely paved and, well, the finish line is pretty high: somewhere near the peak of the mountain around 14,264 feet.  Run 14.5 miles to the top, ride a van back down.  Seems like a good idea.

The flat-lander participants: Jodi, Ryan, Jim, Jeff, and me.

We have 38 hours to get this done.  Ready, go.

Friday morning, Jeff arrived at our house and we watched the USA soccer team fall 2 goals behind Slovenia in their first round World Cup Match.  Shortly thereafter, Ryan and Jim arrived in the mini-van and we packed it to the gills, very glad for the extra room.  Westward...

Jim and Jeff tag-teamed in the driver's seat and we made great time.  A few roast beef sandwiches, couple of USA goals, and countless PB cookies later, we found ourselves at Beau Jo's Pizza in Idaho Springs, ready to continue the rolling pre-race meal.  "Howdy folks!  Welcome to Beau Jo's," said the animatronic mountain man by the door, over and over, providing endless entertainment.  We ordered a 5-pound pizza and ate it, including pouring honey over the extra thick wheat crust.

Twenty minutes southwest of the pizza was our base camp, Echo Lake Park. It sat at about 10,600 feet, so we took a slow, steady pace in setting up our tents.  Once that was done, we wandered out onto the highway to see if we could spot the top of Mount Evans.  It was out there somewhere, but i couldn't see it.  We visited the lodge and saw a few hummingbirds before watching the sun set over the lake.  Perfectly calm.  Time for sleep.

Overnight it dipped probably to around 40 degrees.  A little on the chilly side if your sleeping bag doesn't zip shut, but it was very quiet.

Brah!!!

430am.  Awake.  Might as well beat the rush to the pit toilet.  The stars were awesome.  Just after 5, most of us were awake and i climbed into the van to make the usual morning chocolate PB banana smoothies, now with chia seeds!  Jim turned the heater on and we all piled in at various stages of breakfast, while Jeff prefered the cool air and exploring.  6am, we all successfully obtained our packets and continued to get race ready.  650, drop bags assembled and into the shuttles.  710, group photo, final bathroom visits, and headed to the starting line just a couple hundred yards from our tents.

The road was not closed during the race, allowing official vehicles, spectators, and normal vistors access.  As final instructions were given and few cars cleared the starting line, the starting horn sounded, the field gave some light applause and we were off.

The first mile was like many road races, with its air of excitement, it's just that there was increasingly less oxygen in that air.  As my legs began a slow burn from the incline and my usual back pain made its appearance, my body assumed a position that resembled one who was about to fall on one's face.  i quickly corrected that, however, realizing it was important to keep my chest open as much as possible thereby keeping my lungs happy under the circumstances. 

At first, i wondered just how long i'd be able to keep running under these conditions.  In fact, runners were already becoming walkers all around us.  At some point, i acclimated and just kept going.  i felt pretty good and pulled ahead of Jodi and Jim for a bit, starting to do the math, realizing we'd all make the cutoff easily, and wondering what my finish time might be.  Then the spectacular scenery started getting better and better and i stopped caring about time.  i paused for refreshing views and soaked it in as much as i could.  Pretty soon, the three of us grouped back up and we spent the rest of the race pushing each other up the hill.  Somewhere along the way walking seemed like a nice idea, so we used poles on the side of the road as cues: start at that next silver pole, run for 2 poles, walk to the next pole.

Jeff and Ryan clawed their way up in 2:42 and 2:56 respectively.  They are a couple of awesome athletes.  At some point we saw them coming down the mountain in a shuttle and they pounded on the windows as they descended.

Runners are usually friendly and encouraging to each other, but i found it especially true in this race.  Total strangers were willing to spend some of their valuable breath on a kind word or two.  All of that positive energy, a handful of jelly beans, and a little more cowbell put us in view of the final set of switchbacks to the finish line.  We didn't know exactly where the finish line was.  We just knew it was close.  Jim put on a speed walking surge and Jodi and i cheered him down the final stretch from below.  Then we rounded the final corner.  i don't remember if we were running or walking; it was all about the same speed by that point.  We crossed the line hand in hand.

We made our way to our dry clothes bags and recovery drinks.  We found Jim and offered our congratulations.  He had a very strong race and perhaps the significance of his accomplishment suddenly hit him.... or perhaps he was just happy to be alive in such a beautiful place... but he was without words for a moment.

The finish line was in a parking lot just beneath the actual summit, so to make our mountaintop experience official, we dragged ourselves up a short trail to the peak.  We were tired and a bit dizzy, but it was worth it.  Gorgeous.  We sat to enjoy the view for a minute.  There is something amazing about being that close to the sky.  It's even more amazing when it is the finish line of a race.

We rode the packed shuttle back down, grabbed a baked potato from the post-race party, and started breaking down our camp site.  The long drive home would put us home around midnight, but it went fairly fast, again with Jim and Jeff at the wheel.  My job was to count deer in the fields (125 total during a stretch near Kearney, #s 122 and 123 had their front hooves on the shoulder but thankfully thought better of crossing the road) and pass out the final PB cookies. Over the final few hours we were treated to a dazzling lightning show but avoided any severe weather.

Jodi, Jim, Jeff, and Ryan: thanks for so much fun in such a short period of time.  You are some of my favorite people and i appreciate your friendships immensely. 

Sunday, May 16, 2010

Lincoln Marathon 2010


23 weeks before the Lincoln Marathon i slowly started running, in hopes i could overcome injury and race again.  7 weeks before, i completed my first 20 miler of the year.  3 weeks before, i had a week with 14 Yasso 800s (track repeats) and my third 20+ miler.  The day before, i ran 2 miles and thought that my time spent running was my best in years.  Add to that a solid foundation of swimming, biking, stair climbing, and lifting, things seemed promising.

The morning of the race, i felt good.  i wasn't sick.  i hadn't torn a hamstring during my last workout.  My nutrition prep was good.   i got decent sleep.  What was not to like?  30 minutes before the race was picture time.  My cousins Polly, Matt, Tiff, and Lindsey were all there to enjoy the half-marathon.  What a great moment.  Loved it.  Around 40 of my running co-workers were there too, each getting after their own goals.  And, of course, Jodi was there to run her 13.1 miles.

15 minutes before the race Jodi & i lined up in a comfy spot and relished the almost perfect weather. Removed some extra hats and gloves, National Anthem, kiss, hug, stretch, go.....

For the first time, i used my Garmin (GPS) to help me stick to my goal pace, which was 7:38s.  i thought i would try to run an even pace -- more or less -- in hopes of reaching the finish line in 3 hours 20 minutes.  At least that was my dream goal.   Through 10K i was running 7:39s.  Excellent.  Halfway through at 13.1 i was running 7:45s.  A touch slower, but still within close reach of my goal.  i realized i'd have to pick it up about 5 seconds per mile, so mile 14 was a bit faster than 13, but still only a 7:37.  Mile 15 i let get away from me a little, an 8:31.  Somewhere during mile 16 i was unable to find the faster gear i needed and realized that a 3:20 and a chance at a BQ was fading fast.  Mile 16 split was 9:18.  That was the end of my dream and effectively the end of my day.  i didn't completely roll over at that point, though, as i tried to battle.  My next two miles were 9:00 and 9:05.  i knew i'd finish, but my projected time made me sad.

Jodi was able to hop on her bike right after finishing her half-marathon and flew out to cheer me in.  i am so blessed to have such an amazing wife be my biggest fan, closest training partner, and a true friend.  My final time was officially 3:49:25.  Yes, i am glad to have finished my first marathon in 5 years (not including Ironman).  But i am left with the mystery of how i could train so hard and smart and have almost perfect race conditions and still come up so short.  This will either be the end of my window of opportunity at this distance or it will somehow make me stronger.

For the record, the splits on my Garmin (which were progressively further behind the official mile markers) i am only noting for trending purposes, due to the margin of error.  7:34, 7:33, 7:43, 7:34, 7:43, 7:13, 7:45, 7:41, 7:46, 7:35, 7:43, 7:52, 7:52, 7:37, 8:32, 9:18, 9:00, 9:05, 9:30, 10:10, 10:31, 9:47, 10:18, 10:56, 10:17, 10:49, 3:47.

1 second after crossing the finish line, i was done dealing.  i was able to remain standing, but i had nothing left.  While that meant that i had given everything i had on this particular day, it still left me frustrated that i didn't have more to give.  i got a recovery massage, spent a little time in the medical tent after i had trouble shaking some shivers, hobbled my way to some macaroni and cheese and root beer, and with Jodi's help made it home to start the healing process.

Disappointing personal performance aside, i had a great time.   Again, Jodi is the best.  i love you, hon.  And it was so great to see my cousins and know they were on the course.  And then there were the many victories of my Gallup associates and other friends, not the least of which was Jeff Wilber crushing his PR and qualifying for Boston with style.

4 days after the race, i still was having trouble walking, especially getting up and down curbs.   My quads were especially sore.  8 days after the race, i stopped using the elevators at work.  Now, i ponder my running future and refine my goals... again.    Meanwhile, i'll simply be content with and thankful for the ability and the courage to continue down the trail, wherever it may lead.

Wednesday, April 7, 2010

A Storm is Brewing

Earlier this week a midnight lightning storm put on an impressive show for those of us who are night owls, light sleepers, or happened to be camping under the stars.  A seemingly long, long, long winter has been left behind and occasional highs near 80, budding trees, and cracks of thunder have taken its place.  i love a good storm and had been waiting so long for that downpour.

My training over these past several cold months -- while not perfect -- has been solid and smart.  i've managed to build a level of fitness i am happy about and have so far held off an array of injuries threatening to do me in.

i have been trying to qualify for the Boston Marathon for 15 years now.  15 years.  My first attempt in 1996 (3:15:14) came up about 5 minutes short.  Since then i've had some bad luck with the 26.2 distance.  Last year i only made it through about 7 miles of the race.  In Chicago in 2007 i was poised for a PR but the weather and my body did me in.  On and on.  Granted, i've had other successes, but the BQ goal just keeps hanging around.

This year, my aim is actually not to qualify (as a 42 year old male i'd need <= 3:20:59) but to just get closer..... to get headed in the right direction.  Say, a 3:30.

Maybe a 3:25.

Which is pretty close to 3:20...

Who knows: maybe i'm not cut out for 26.2 miles at that speed.  Maybe my back pain weighs me down so much that the rest of my body implodes.  Maybe i'm just not mentally tough enough.

Wait... i did an Ironman in just over 11 hours.  And i had a somewhat fast half-marathon not that long ago.  And if i weren't tough i wouldn't have been running laps around a track last night in a cold, windy mist into the dark.

Maybe my BQ winter is over and my old feet will thunder through my upcoming Spring marathon.  Or maybe the buds of success are just starting to form and i'll have to wait just a little longer.

One more week of intense training to survive.  Then a taper. And then....

i'll see you at the starting line.  i smell rain.

Thursday, February 25, 2010

Trek Up the Tower 2010

This was my third year racing up the tower and i was able to cut 14 seconds off my fastest time. Specifically:

Time:    6:02 
Overall Place: 24 of 1126    
Place in Gender: 24 of 524     
Place in Age Division: 3 of 124
Team Place: 2nd (Ryan W, me, Scott B)

For me, the key was a deliberate start and an even pace.

Gallup had a record number of climbers and i was proud of everyone's effort.

Time to train and race on level ground for a while.

Tuesday, February 9, 2010

January 2010 Totals

January saw a resurgence in consistency.  As for volume, swimming was solid.  Biking was pretty good but not great.  Gone are the days of running 80 miles per week (only running a max of 3 days/week because of injury concerns) so i filled the gaps with work on the StairMaster and stairs and that has paid off.

Here are the numbers:

Swim -- 17.1 miles.  11 swims.  1.6 miles (2575 meters)/swim.

Bike (trainer) -- 212.75 miles.  8 rides.  26.6 miles/ride.

Run -- 96.5 miles.  13 runs.  7.4 miles/run.

Stairs -- 501 minutes on StairMaster.  12 climbs.  41.8 minutes/climb.  Also climbed 286 flights of actual stairs over 4 sessions.

Lifting/Abs work -- 10 sessions.

Saturday, January 23, 2010

Consistency


As i slowly heal around my ankles, i'm also settling into a decent workout routine.  i've been tweaking and juggling and reinventing and i find myself on a bit of a roll.

For example

A few current streaks: 8 Thursdays in a row with a swim. 10 weeks ago i started my official rehab with 20 minutes of running and walking.  i've hit my "long" run every weekend and am up to 11 miles, all running now. 6 Tuesdays in a row with a run.  (Middle of the week runs have been hard to come by in years past.)  7 weeks in a row with decent (indoor) biking to movies.

P90Excuses

i thoroughly enjoyed P90X while it lasted, but i just could not find the proper time nor the energy to get it done every day.  3 weeks ago i bid it farewell (perhaps until next off-season) in favor of a renewed effort in the weight room.  The plan was to get on the stair mill, jump right into a quick set of weights, and chase it with just the P90X Ab Ripper X routine.  i hoped to do this 3 time per week.  i've nailed it all three weeks.  The stair mill workouts are currently all intervals (fast-slow-fast-slow...) at level 15/20 for either 45 or 60 minutes, except when i supplement or substitute some actual work in the stairwells with the Gallup Stair Climbing Team who are preparing for the Trek Up the Tower.

Brrrrring It On

A number of the aforementioned runs have been in the midst of blizzards, freezing fog, and temperatures well below zero F.  Whatever.  i'm slow now anyway, so while i'd love to see the sun again soon, i'm in no hurry for any of this to melt.  If dry trails tempt me to accelerate, i'd only be disappointed or hurt.  So, for now, i hope my consistency remains as hot as it is cold outside.
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