Friday, February 25, 2011

Ka-Thump ... Ka-Thump

Although i am surrounded by runners who embrace technology that enhances the athletic experience, i've traditionally held off from attaching too much gadgetry to my person since 1) i'd feel less like a cheetah and 2) i'd be broke if i acquired all of the techno-bling that appealed to me.  There is so much great stuff out there.

Nevertheless, since the random beeps coming from my trusty Nike chronograph signaled the end of its simple yet fruitful life, i thought i better find something to replace it.

i do have a Garmin Forerunner 201 that i've had for a while and was my first foray into the world of GPS.  That device was certainly the best i had ever donned on my wrist and quite revolutionary for me.  i can remember taking a ruler, paper and a pencil onto the local map within the phone book and measuring out course after course.  Sure, sites like mapmyrun.com made things easier, but to just head out the door for a loop to wherever and know exactly how far i'd gone in real-time was amazing.

Standard joke: Of course, it didn't do the running for me.  Oh well.

So i found myself looking for something that could handle swimming, biking, and running.  The 201 didn't fit that bill.  i read lots of great reviews on my options as a triathlete and though the Garmin Forerunner 310XT really seemed like the way to go, i wanted to spend less coin and try something a little different.  Hence, i went with the non-GPS Garmin FR60.  If you want to know more about it, i'd suggest clicking that link.  i'd suggest clicking it anyway since it is written by a guy who also has some great race reports and writes a very interesting blog on his triathlon adventures.  Suffice it to say, the thing keeps track of time (check), distance without a GPS (it is fairly accurate, but tails off a little at variable speeds), cadence on the bike (check), heart rate (check), and more.

It is the heart rate monitoring which intruiged me the most.  While i knew my resting heart rate in the morning is 37, i had not paid much attention to the Ka-Thump during workouts.  i decided i wanted to know, so i headed to amazon.com and made it happen.  So far, here is what i have learned.

Four 800 meter hill repeats in the middle of an 8 mile run looks like this:


If i run hill repeats on a treadmill (say some 1/4 mile reps in the middle of 7 miles at 8:34s with the reps' incline at 4-1-5-1-6-1-4-1-5-1-6-1-7-1%), it looks like this: 


Now, over to the bike.  If i am on the trainer in the basement and a boring movie is in front of me, i get this:


If i am challenged a bit more, even during a 45 minute group spin class, i get different results:


i am not yet using the heart rate to drive my workouts, but am simply gathering feedback about where i am at during different types of scenarios.  i am also able to track the data over time to see if i am improving (or not).

Also, given the importance of cadence in Ironman and the fact that i have no idea how often my feet spin around on those pedals, the cadence data will be quite valuable.

Yes, i do like charts and graphs.  No, i will not let the pretty colors get in my eyes and prevent me from stopping a run and looking at a hawk flying overhead or the pretty colors that matter most: the sunsets.  Mainly this is a tool to keep me motivated and perhaps get me to the finish line a little more efficiently.

Ka-Thump ... Ka-Thump ...  Ka-Thump ... Ka-Thump........

Saturday, January 15, 2011

Faces of Ironman

You know an Ironman triathlon is tough.  i know it is tough.  At least once per week you can see super slow motion video of athletes pushing through pain via reruns on the television.  Ah, the pain

After my volunteer shift at Ironman Wisconsin in 2010, i snapped a few photos.  The following images were all taken at the same place: the corner of the run course where athletes look up and see the marathon turnaround.  Since it is a double out and back course, this takes place just a couple hundred yards away from the finish line.  So close, yet so far.  Upon seeing this point where they can almost touch the finish yet still have 13.1 miles to go, reactions vary, but there is almost always emotion.

Let's take a closer look.

Each of the runners in this first set seem pretty disheartened.


This next group took it all in stride.  Half marathon to go?  Let's do this.

 These four didn't know what to think of the challenge ahead.

These last athletes were not happy at all.

What is the lesson here?  140.6 miles of racing will really, really hurt at some point. Being ready for that pain and having a plan for when it hits you may be the difference between finishing strong and crawling home.

Saturday, January 8, 2011

Happy New Year. Where Am I?

Before i let the reality of a new year sink in, i should note two last things that took place in 2010 after my Racing Season 2010 Recap.

In September, Jodi and i returned to Ironman Wisconsin to volunteer.  While last year we were in the kayaks keeping the swimmers safe, this year we ended up on the run course (me) and the medical tent (Jodi).  i was a pointer at the very challenging corner of State & Henry.  It was an out-and-back course so two way traffic made things busy a while after the pros came by.  A sharp angle at the intersection and an intermittent blind spot added to the degree of difficulty but luckily i managed to keep athletes and spectators from colliding during my shift.  Jodi was positioned just beyond the finish line to assist athletes who needed medical attention.  The weather was mostly cooperative so there weren't a constant stream of delirious souls filing in, but a few stopped by to keep things interesting.

Last year we had brother Mike along as a fellow volunteer and this year we had friends and triathletes Javi and Sara join in the fun.  Javi volunteered on the run course just a Gatorade's throw from me and Sara paid her dues in the busy women's transition tent.  Even before race day came there was much Madison to enjoy in the form of a practice swim, the farmer's market, a run around town, and some fine dining.  Our wonderful host was Madisonite and Ironman Lindsey.  Despite recovering from a stress fracture, she provided a comfy place for us to rest our heads, found us some tasty grub, and made sure race day was a blast... all on crutches, no less.  Oh, by the way, Sara registered for her first Ironman to take place in 2011.

2011?  What will it bring?  Ah, wait, not yet.  One more thing.

In October of 2010, Market to Market Relay came around again.  This is an 84 mile relay race from Lincoln to Omaha in which we had never participated.  Friend and Ironman Fred needed some last minute subs on his team, so Jodi and i answered the call.  i wasn't so sure at first as i had mentally closed shop more or less, but i am very glad to have reopened for a day.  Our goal was to finish in under 12 hours.  We did. It gets a little crazy at times, but i highly recommend this race.

OK, so what will this year bring? Here's is what i know: we are already signed up for 211 miles of racing.  i have a pretty good base of swimming and running and the biking isn't too far behind.  Nothing too crazy, mind you, as i don't want to burn out, but i also don't want Spring to roll in and feel like i'm behind.  So, where am i?  i feel like i am right where i need to be.

Time to hop on the trainer.  Happy New Year!

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.
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