Good morning.
Well, here we are, the end of another year. It seems the older one gets the faster the years go by.
First, I feel very fortunate to have lived and enjoyed 2010. The road was not completely smooth but I don't have any complaints. How can I complain when I have my health. Without that, not much else matters.
This past year was my maiden voyage into triathlon. I started swimming, biking and running just about a year ago. I can still remember those initial swim workouts. Boy have things changed.
I've come to LOVE the sport of triathlon and all the training that comes with it. To borrow a qoute from 70.3 World Champion Michael Raelert:
"Triathlon gives me a direction in this crazy world. It helps me create my personal goals and dreams and stay focused on things I really care about. I have learned to handle defeats and get out of personal holes. And it is so cool to see people who also get inspired like I did."
That statement above says a lot and is so true.
This year I was fortunate to participate in the Boston Marathon for the first time. That was fun. It also was a PR (3:32:00) and also qualified me again for 2011. I'm looking forward to returning to run on April 18, 2011.
Some other athletic accomplishments for 2010 were completing 4 triathlons. Two were the Intl Distance (Bigfoot and Chicago Tri) and two were 1/2 Ironman distance, 70.3's, (Steelhead and Branson).
After those it was time to run the Chicago Marathon which was another PR (3:29:29).
There was also the 13.1 half marathon in the spring which was my best in that distance with (1:36:59).
So, it was a year with lots of PR's.
It was an interesting year (learning experience) in blending triathlon training with marathon training. Looks like it worked. I had to cut down on the run mileage in order to fit in quality bike and swim efforts.
I also got to really enjoy open water swimming in Lake Michigan. It was always a treat to wake up on a Saturday morning and take that drive south on Lake Shore Drive to the triathlete swim area. Once there, the walk along the lake to the beach was surreal. There would be other swimmers and if it was a quiet morning all you would hear would be the "breaths." Sounded like a pod of whales.
This coming year should also be fun and interesting. Currently I am looking forward to the following:
Fn Freezing Frozen Lakefront 1/2 marathon late (January), Boston Marathon (April 18), Ironman Racine 70.3 (July), Ironman Wisconsin (Sept), New York Marathon (Nov).
I may throw in some other events, but these are the main ones so far.
There may be another 1/2 marathon. I'm not sure about the Chicago Marathon yet because that would be less than a month after my first full Ironman. I'm not sure if it's a good idea to do: Ironman Wisconsin.. Chicago Marathon...New York City Marathon, in a span of 8 weeks. Probably not.
I would rather recover from the Ironman and put in a good effort in New York.
So, yes, it's been a very good year all around and I look forward to another healthy happy 2011.
My training continues to progress and go well. Wednesday was an morning 4 mile elliptical and an excellent late afternoon 8 miler.
Yesterday consisted of a swim, P90X legs and back and 20 mile bike.
So, the blend of workouts continues. For those of you that have not tried P90X I highly recommend it. The legs workout is very tough and will make your legs very strong.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:17 0:08:43 1 0 6 9:17 8:43 8:06 123 143 0 59
2 0:08:16 0:08:11 1 12 0 8:16 8:11 5:25 130 136 0 65
3 0:08:03 0:07:56 1 0 0 8:03 7:56 5:40 132 136 0 59
4 0:08:12 0:08:11 1 0 16 8:12 8:11 5:36 130 132 0 57
5 0:07:59 0:07:55 1 18 0 7:59 7:55 4:26 134 141 0 53
6 0:08:02 0:08:03 1 0 2 8:02 8:03 6:47 134 145 0 54
7 0:08:00 0:08:00 1 0 4 8:00 8:00 7:06 136 140 0 52
8 0:07:29 0:07:20 1 0 10 7:29 7:20 6:27 139 148 0 52
9 0:01:02 0:01:01 0.15 6 0 7:07 6:59 6:21 148 149 0 8
Summary 1:06:23 1:05:20 8.15 36 38 8:09 8:01 4:26 132 149 0 459
HAPPY NEW YEAR!!!!!
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Friday, December 31, 2010
Tuesday, December 28, 2010
Watts Going On??
Good morning.
I just finished my first 8 week Taste of Vision Quest cycling class. What an experience. This class taught me what a tough bicycling workout is. Sunday was the last day and also evaluation day. The evaluation consists of a good warm up and then two 20 minute sessions where you go all out on the selected course.
You have to pace yourself "some" but you also don't want to sandbag because you want to see what you are made of. I was exhausted after 5 minutes but kept going and entering even greater and deeper levels of exhaustion. When it was over I literally layed down on my aero bars. I could not pedal anymore. My heart rate was through the roof. But, the all important "watts" reading of 263 watts was very good. A nice improvement from 8 weeks ago when the number was 241.
After a 7 minute break we did it all again. My goodness!! The watts on this second run was 236. Not bad considering I was pooped. After the second test, me and the bike were just shaking from exhaustion.
I can definitely tell how this class will help my cycling. My legs have never worked this hard. The next 8 week session starts Jan 3 and it will focus on strength. I'm signed up and ready to go.
Yesterday I decided to get in a sorta long run because I was not able to run one this past weekend. This was a day after that grueling bike class. Nevertheless I thought the legs could handle a 12 mile run at a nice easy pace. They did. No problems.
I also am training for my first race of 2011 which is at the end of January. The race is a 1/2 marathon. Let the games begin.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:22 0:08:55 1 0 6 9:22 8:55 6:39 119 136 0 53
2 0:08:50 0:08:44 1 11 0 8:50 8:44 7:10 124 131 0 61
3 0:08:47 0:08:31 1 3 7 8:47 8:31 6:58 125 134 0 54
4 0:08:52 0:08:40 1 0 3 8:52 8:40 6:31 126 144 0 50
5 0:08:48 0:08:43 1 0 8 8:48 8:43 6:19 126 134 0 52
6 0:08:49 0:08:48 1 11 14 8:49 8:48 6:57 128 133 0 54
7 0:09:05 0:08:57 1 17 0 9:05 8:57 5:53 131 139 0 55
8 0:08:56 0:08:50 1 6 4 8:56 8:50 4:59 131 136 0 49
9 0:09:01 0:08:58 1 0 2 9:01 8:58 6:32 128 132 0 44
10 0:09:19 0:09:04 1 0 0 9:19 9:04 7:20 126 137 0 39
11 0:08:51 0:08:39 1 0 10 8:51 8:39 6:32 133 143 0 51
12 0:08:56 0:08:51 1 5 0 8:56 8:51 7:48 133 140 0 48
13 0:00:03 0:00:03 0.01 0 0 10:43 9:26 9:49 133 133 0 0
Summary 1:47:45 1:45:43 12.01 53 53 8:58 8:48 4:59 127 144 0 610
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
I just finished my first 8 week Taste of Vision Quest cycling class. What an experience. This class taught me what a tough bicycling workout is. Sunday was the last day and also evaluation day. The evaluation consists of a good warm up and then two 20 minute sessions where you go all out on the selected course.
You have to pace yourself "some" but you also don't want to sandbag because you want to see what you are made of. I was exhausted after 5 minutes but kept going and entering even greater and deeper levels of exhaustion. When it was over I literally layed down on my aero bars. I could not pedal anymore. My heart rate was through the roof. But, the all important "watts" reading of 263 watts was very good. A nice improvement from 8 weeks ago when the number was 241.
After a 7 minute break we did it all again. My goodness!! The watts on this second run was 236. Not bad considering I was pooped. After the second test, me and the bike were just shaking from exhaustion.
I can definitely tell how this class will help my cycling. My legs have never worked this hard. The next 8 week session starts Jan 3 and it will focus on strength. I'm signed up and ready to go.
Yesterday I decided to get in a sorta long run because I was not able to run one this past weekend. This was a day after that grueling bike class. Nevertheless I thought the legs could handle a 12 mile run at a nice easy pace. They did. No problems.
I also am training for my first race of 2011 which is at the end of January. The race is a 1/2 marathon. Let the games begin.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:22 0:08:55 1 0 6 9:22 8:55 6:39 119 136 0 53
2 0:08:50 0:08:44 1 11 0 8:50 8:44 7:10 124 131 0 61
3 0:08:47 0:08:31 1 3 7 8:47 8:31 6:58 125 134 0 54
4 0:08:52 0:08:40 1 0 3 8:52 8:40 6:31 126 144 0 50
5 0:08:48 0:08:43 1 0 8 8:48 8:43 6:19 126 134 0 52
6 0:08:49 0:08:48 1 11 14 8:49 8:48 6:57 128 133 0 54
7 0:09:05 0:08:57 1 17 0 9:05 8:57 5:53 131 139 0 55
8 0:08:56 0:08:50 1 6 4 8:56 8:50 4:59 131 136 0 49
9 0:09:01 0:08:58 1 0 2 9:01 8:58 6:32 128 132 0 44
10 0:09:19 0:09:04 1 0 0 9:19 9:04 7:20 126 137 0 39
11 0:08:51 0:08:39 1 0 10 8:51 8:39 6:32 133 143 0 51
12 0:08:56 0:08:51 1 5 0 8:56 8:51 7:48 133 140 0 48
13 0:00:03 0:00:03 0.01 0 0 10:43 9:26 9:49 133 133 0 0
Summary 1:47:45 1:45:43 12.01 53 53 8:58 8:48 4:59 127 144 0 610
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Sunday, December 26, 2010
Snow Globe
Good morning.
Well, here we are again, living in the "snow Globe." The lake effect snow started late last night and continues to bless us with it's fine particulate matter. My outside deck table looks like it has a giant white muffin top on it. Or, it could be a big white cake.
Running outside yesterday was challenging because of the snow that fell Christmas Eve and Christmas day. It was one of those runs where you feel like you are occassionally peeling out with your feet. Thank God traffic was light and I was able to run on the clear blacktop most of the way. The 8 miles passed quickly as the snowy winter wonderland amused me.
One thing I have realized after talking with other runners and also reading blogs is that: If you don't love doing this, "running," "training," etc. it's not worth doing. Find some other form of exercise you really enjoy. I get baffled when I see someone training and complaining. What's the point?
Myself, I love to run, swim, bike, ellip, lift weights, P90X, etc. I love to train and I do look forward to it every day. I really do. I enjoy trying to better myself through these activities.
That's why, come race day, I can be momentarily sad. The whole training process (main dish ) has come to an end for a little while and it's time for the race (dessert ).
So, the point? Enjoy your activities. Do what you like. Nobody is forcing you to do anything. The decision is yours.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:50 0:09:32 1 0 6 9:50 9:32 6:55 114 126 0 60
2 0:08:25 0:08:19 1 11 0 8:25 8:19 7:22 126 132 0 61
3 0:08:16 0:08:17 1 2 0 8:17 8:17 7:12 128 135 0 57
4 0:08:22 0:08:19 1 0 14 8:22 8:19 6:50 126 136 0 53
5 0:08:15 0:08:15 1 15 0 8:15 8:15 5:51 131 139 0 57
6 0:08:18 0:08:16 1 0 2 8:18 8:16 6:09 131 140 0 54
7 0:08:26 0:08:26 1 0 4 8:26 8:26 7:16 133 136 0 54
8 0:08:15 0:08:06 1 6 10 8:15 8:06 7:11 135 142 0 57
9 0:00:24 0:00:24 0.05 0 0 8:23 8:05 8:00 134 134 0 2
Summary 1:08:36 1:07:54 8.05 34 36 8:31 8:26 5:51 127 142 0 455
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Well, here we are again, living in the "snow Globe." The lake effect snow started late last night and continues to bless us with it's fine particulate matter. My outside deck table looks like it has a giant white muffin top on it. Or, it could be a big white cake.
Running outside yesterday was challenging because of the snow that fell Christmas Eve and Christmas day. It was one of those runs where you feel like you are occassionally peeling out with your feet. Thank God traffic was light and I was able to run on the clear blacktop most of the way. The 8 miles passed quickly as the snowy winter wonderland amused me.
One thing I have realized after talking with other runners and also reading blogs is that: If you don't love doing this, "running," "training," etc. it's not worth doing. Find some other form of exercise you really enjoy. I get baffled when I see someone training and complaining. What's the point?
Myself, I love to run, swim, bike, ellip, lift weights, P90X, etc. I love to train and I do look forward to it every day. I really do. I enjoy trying to better myself through these activities.
That's why, come race day, I can be momentarily sad. The whole training process (main dish ) has come to an end for a little while and it's time for the race (dessert ).
So, the point? Enjoy your activities. Do what you like. Nobody is forcing you to do anything. The decision is yours.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:50 0:09:32 1 0 6 9:50 9:32 6:55 114 126 0 60
2 0:08:25 0:08:19 1 11 0 8:25 8:19 7:22 126 132 0 61
3 0:08:16 0:08:17 1 2 0 8:17 8:17 7:12 128 135 0 57
4 0:08:22 0:08:19 1 0 14 8:22 8:19 6:50 126 136 0 53
5 0:08:15 0:08:15 1 15 0 8:15 8:15 5:51 131 139 0 57
6 0:08:18 0:08:16 1 0 2 8:18 8:16 6:09 131 140 0 54
7 0:08:26 0:08:26 1 0 4 8:26 8:26 7:16 133 136 0 54
8 0:08:15 0:08:06 1 6 10 8:15 8:06 7:11 135 142 0 57
9 0:00:24 0:00:24 0.05 0 0 8:23 8:05 8:00 134 134 0 2
Summary 1:08:36 1:07:54 8.05 34 36 8:31 8:26 5:51 127 142 0 455
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Thursday, December 23, 2010
Tis The Season...
Good afternoon.
Hi, my name is Randy and I'm an exerciseaholic. It's been approximately 250 miles since my last blog.
I've been reading but not posting or blogging much. Not sure why. Maybe I was in blog recovery mode.
Now, my fingers are fresh and able to move fluidly.
Training has been going well. I have not been swimming much at all. But, I've really focused on biking and some running.
The biking class I'm taking at Vision Quest has been amazing. It is tough and has taught me what a hard bike workout really is. My current 8 week class session ends this Sunday. I've already signed up for the next 8 week course which begins the first week in January.
My running is going fine. I've just been running enough miles to maintain my endurance base. Weekly mileage has been between 20-30 miles.
Between running, biking and ellipting, my average weekly miles usually adds up to approx 120 miles. Not bad.
I do add in various P90X workouts to supplement all these other workouts. I've really come to enjoy P90X with it's variety and muscle confusion. The two P90X workouts that still are a biatch is, ab ripper and legs & back. With the legs and back you do so many lunges that your hamstrings and glutes are always sore afterward. Got to love it.
It's just about time to really start thinking about Boston Marathon training. I am currently coming up with a training plan which will continue to blend triathlon training with marathon training. I feel the bike really helps keep the legs strong and also fresh.
Today's run went well.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:48 0:09:38 1 0 6 9:48 9:38 7:26 111 121 0 59
2 0:08:43 0:08:41 1 12 0 8:43 8:41 6:30 124 131 0 62
3 0:08:28 0:08:21 1 0 0 8:28 8:21 6:18 126 135 0 54
4 0:08:23 0:08:19 1 0 13 8:24 8:19 6:11 131 140 0 58
5 0:08:20 0:08:18 1 15 0 8:20 8:18 6:14 131 137 0 60
6 0:08:01 0:08:01 1 0 2 8:01 8:01 6:35 139 143 0 64
7 0:07:47 0:07:46 1 0 4 7:47 7:46 6:46 142 148 0 64
8 0:07:06 0:07:02 1 8 10 7:06 7:02 6:30 153 157 0 65
9 0:00:15 0:00:13 0.03 0 0 7:32 6:26 6:44 156 156 0 3
Summary 1:06:54 1:06:19 8.03 35 35 8:19 8:15 6:11 131 157 0 489
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Hi, my name is Randy and I'm an exerciseaholic. It's been approximately 250 miles since my last blog.
I've been reading but not posting or blogging much. Not sure why. Maybe I was in blog recovery mode.
Now, my fingers are fresh and able to move fluidly.
Training has been going well. I have not been swimming much at all. But, I've really focused on biking and some running.
The biking class I'm taking at Vision Quest has been amazing. It is tough and has taught me what a hard bike workout really is. My current 8 week class session ends this Sunday. I've already signed up for the next 8 week course which begins the first week in January.
My running is going fine. I've just been running enough miles to maintain my endurance base. Weekly mileage has been between 20-30 miles.
Between running, biking and ellipting, my average weekly miles usually adds up to approx 120 miles. Not bad.
I do add in various P90X workouts to supplement all these other workouts. I've really come to enjoy P90X with it's variety and muscle confusion. The two P90X workouts that still are a biatch is, ab ripper and legs & back. With the legs and back you do so many lunges that your hamstrings and glutes are always sore afterward. Got to love it.
It's just about time to really start thinking about Boston Marathon training. I am currently coming up with a training plan which will continue to blend triathlon training with marathon training. I feel the bike really helps keep the legs strong and also fresh.
Today's run went well.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:48 0:09:38 1 0 6 9:48 9:38 7:26 111 121 0 59
2 0:08:43 0:08:41 1 12 0 8:43 8:41 6:30 124 131 0 62
3 0:08:28 0:08:21 1 0 0 8:28 8:21 6:18 126 135 0 54
4 0:08:23 0:08:19 1 0 13 8:24 8:19 6:11 131 140 0 58
5 0:08:20 0:08:18 1 15 0 8:20 8:18 6:14 131 137 0 60
6 0:08:01 0:08:01 1 0 2 8:01 8:01 6:35 139 143 0 64
7 0:07:47 0:07:46 1 0 4 7:47 7:46 6:46 142 148 0 64
8 0:07:06 0:07:02 1 8 10 7:06 7:02 6:30 153 157 0 65
9 0:00:15 0:00:13 0.03 0 0 7:32 6:26 6:44 156 156 0 3
Summary 1:06:54 1:06:19 8.03 35 35 8:19 8:15 6:11 131 157 0 489
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Wednesday, December 8, 2010
Just Keep Moving!
Good morning.
I guess we are getting closer to official Boston Marathon training. It is hard to believe that it's already time to focus on Beantown. My approach for this race will consist of a mix of triathlon and marathon training.
I prepared for this past Boston and Chicago Marathons using this approach and had great success. I PR'ed in both races, Boston: 3:32:00 and Chicago: 3:29:29.
As I triathlon cross trained my way to marathon success it was difficult for me to trust this method. Some experienced triathlon friends encouraged me to believe that I did not need "TONS" of running miles to achieve marathon success. I did follow their advice and it worked.
I think tri-training, with it's mix of swimming, biking and running gives the various bodily muscles recovery time while you work on the different tri-dicsiplines.
So, I will do this again. I may make some adjustments to fit in slightly more mileage because I have bagged some serious triathlon fitness. Most of my miles will be running and biking with a couple swims per week.
Something else I've been doing, which I've actually never done, is focus on some ab and core work. I am using P90X Ab Ripper for this. I was surprised at how week my core was. I am slowly improving with this. Also, I am enjoying the other various P90X DVD's and mix in workouts throughout the week. The P90X legs and back is a real leg killer.
Today I already did ab ripper and will pick the chest back and arms DVD later for a great upper body workout to be followed by a bike session.
Yesterday I went for a 6 mile run outdoors. The temp was in the teens but it was not bothersome. With today's great running gear it seems like the elements are much less a factor. I was surprised at how high my heart rate was for this effort. Maybe I was over dressed.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:53 0:09:32 1 0 4 9:53 9:32 4:25 111 127 0 63
2 0:08:15 0:08:14 1 9 0 8:15 8:14 5:12 130 138 0 63
3 0:08:17 0:08:14 1 3 0 8:17 8:14 6:18 132 138 0 61
4 0:08:23 0:08:22 1 0 4 8:23 8:22 6:25 136 141 0 65
5 0:08:20 0:08:20 1 0 4 8:20 8:20 6:32 139 146 0 65
6 0:08:21 0:08:04 1 6 8 8:21 8:04 7:06 137 144 0 60
7 0:00:26 0:00:25 0.05 0 0 8:16 7:54 7:37 143 144 0 3
Summary 0:51:59 0:51:11 6.05 18 20 8:35 8:27 4:25 130 146 0 380
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
I guess we are getting closer to official Boston Marathon training. It is hard to believe that it's already time to focus on Beantown. My approach for this race will consist of a mix of triathlon and marathon training.
I prepared for this past Boston and Chicago Marathons using this approach and had great success. I PR'ed in both races, Boston: 3:32:00 and Chicago: 3:29:29.
As I triathlon cross trained my way to marathon success it was difficult for me to trust this method. Some experienced triathlon friends encouraged me to believe that I did not need "TONS" of running miles to achieve marathon success. I did follow their advice and it worked.
I think tri-training, with it's mix of swimming, biking and running gives the various bodily muscles recovery time while you work on the different tri-dicsiplines.
So, I will do this again. I may make some adjustments to fit in slightly more mileage because I have bagged some serious triathlon fitness. Most of my miles will be running and biking with a couple swims per week.
Something else I've been doing, which I've actually never done, is focus on some ab and core work. I am using P90X Ab Ripper for this. I was surprised at how week my core was. I am slowly improving with this. Also, I am enjoying the other various P90X DVD's and mix in workouts throughout the week. The P90X legs and back is a real leg killer.
Today I already did ab ripper and will pick the chest back and arms DVD later for a great upper body workout to be followed by a bike session.
Yesterday I went for a 6 mile run outdoors. The temp was in the teens but it was not bothersome. With today's great running gear it seems like the elements are much less a factor. I was surprised at how high my heart rate was for this effort. Maybe I was over dressed.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:53 0:09:32 1 0 4 9:53 9:32 4:25 111 127 0 63
2 0:08:15 0:08:14 1 9 0 8:15 8:14 5:12 130 138 0 63
3 0:08:17 0:08:14 1 3 0 8:17 8:14 6:18 132 138 0 61
4 0:08:23 0:08:22 1 0 4 8:23 8:22 6:25 136 141 0 65
5 0:08:20 0:08:20 1 0 4 8:20 8:20 6:32 139 146 0 65
6 0:08:21 0:08:04 1 6 8 8:21 8:04 7:06 137 144 0 60
7 0:00:26 0:00:25 0.05 0 0 8:16 7:54 7:37 143 144 0 3
Summary 0:51:59 0:51:11 6.05 18 20 8:35 8:27 4:25 130 146 0 380
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Tuesday, November 30, 2010
Happy Holiday Season
Good morning.
Wooosh, the year is almost over. We have been very fortunate in Chicago with the weather. I have yet to see a single snowflake.
The past Thanksgiving week was a nice break from the norm. I decided to rest the running and swimming muscles last week and instead focused on the elliptical, bike and P90X for my workouts.
One reason for the swim break was because I added a new triathlon related tattoo to my right ankle. The tattoo is a swimmer, biker and runner. Kind of cool and timely. I think everyone should get at least one tattoo just to experience the proceedure.
I really enjoy doing P90X. I'm not following the program but instead I will pick out one of the CD's and do the workout. Last night's chest and back workout was brutal. Can you say "pushups." I did not know there were so many varieties.
Also, the P90X ab ripper is awesome. It's been a long time since I focused on abs. This is a tough workout. You will see what I mean if you ever try it.
Since beginning my Sunday, "Taste of Vision Quest," class by biking has improved markedly. It is very intense with lots of hill interval work. I love it.
So yesterday I decided to run again and went for an easy 8 miler. It felt good to get back out there.
My next race is January 29, 2011. I thought this would be good to run in because I will be training for the Boston Marathon. I am sure that 13.1 miles will be required on that weekend. The name of the race:
The "2nd Annual F*cking Freezing Frozen Lake Half Marathon" on 1/29/2011. Go to RunningGuru.com and sign up and run with me! http://www.runningguru.com/Event/669
Sounds like fun doesn't it?
Well, fitness continues and I am sure I did not gain any weight last week. My 1000 calories burned daily with exercise is intact and going well.
Lastly, I won a trip to LA for the finale of the Biggest Loser. I follow Bob Harper, one of the Biggest Loser trainers, on Twitter. He was having a contest in which all you had to do is re-tweet his contest message. I had never re-tweeted anything ever before. I said, what the heck, and with one hour left in the contest I re-tweeted and a few hours after that I got the email that I won the trip. The trip pays for travel to and from the airport, the flights and hotel stay. The fancy hotel is, SLS Hotel in Beverly Hills.
So, I'll be in the audience on Tuesday, Dec. 14 for the finale. I also look forward to meeting Bob and personally thanking him for helping me lose 60 pounds. I want to give him a before and after picture and say, "this is what you helped me accomplish."
Yesterday's run:
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:50 0:09:15 1 0 5 9:50 9:15 8:36 153 175 0 34
2 0:09:08 0:09:02 1 10 0 9:08 9:02 7:22 128 173 0 57
3 0:08:56 0:08:52 1 2 0 8:56 8:52 7:20 124 129 0 62
4 0:09:03 0:08:51 1 0 14 9:03 8:51 5:47 123 135 0 55
5 0:08:56 0:08:40 1 15 0 8:56 8:40 5:22 127 135 0 55
6 0:09:08 0:09:07 1 0 2 9:08 9:07 6:55 127 131 0 56
7 0:08:41 0:08:41 1 0 4 8:41 8:41 6:58 132 136 0 58
8 0:08:47 0:08:47 1 5 10 8:47 8:47 8:01 133 137 0 59
9 0:00:26 0:00:26 0.05 0 0 8:51 8:45 8:24 136 137 0 3
Summary 1:13:00 1:11:41 8.05 32 35 9:04 8:54 5:22 131 175 0 439
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Wooosh, the year is almost over. We have been very fortunate in Chicago with the weather. I have yet to see a single snowflake.
The past Thanksgiving week was a nice break from the norm. I decided to rest the running and swimming muscles last week and instead focused on the elliptical, bike and P90X for my workouts.
One reason for the swim break was because I added a new triathlon related tattoo to my right ankle. The tattoo is a swimmer, biker and runner. Kind of cool and timely. I think everyone should get at least one tattoo just to experience the proceedure.
I really enjoy doing P90X. I'm not following the program but instead I will pick out one of the CD's and do the workout. Last night's chest and back workout was brutal. Can you say "pushups." I did not know there were so many varieties.
Also, the P90X ab ripper is awesome. It's been a long time since I focused on abs. This is a tough workout. You will see what I mean if you ever try it.
Since beginning my Sunday, "Taste of Vision Quest," class by biking has improved markedly. It is very intense with lots of hill interval work. I love it.
So yesterday I decided to run again and went for an easy 8 miler. It felt good to get back out there.
My next race is January 29, 2011. I thought this would be good to run in because I will be training for the Boston Marathon. I am sure that 13.1 miles will be required on that weekend. The name of the race:
The "2nd Annual F*cking Freezing Frozen Lake Half Marathon" on 1/29/2011. Go to RunningGuru.com and sign up and run with me! http://www.runningguru.com/Event/669
Sounds like fun doesn't it?
Well, fitness continues and I am sure I did not gain any weight last week. My 1000 calories burned daily with exercise is intact and going well.
Lastly, I won a trip to LA for the finale of the Biggest Loser. I follow Bob Harper, one of the Biggest Loser trainers, on Twitter. He was having a contest in which all you had to do is re-tweet his contest message. I had never re-tweeted anything ever before. I said, what the heck, and with one hour left in the contest I re-tweeted and a few hours after that I got the email that I won the trip. The trip pays for travel to and from the airport, the flights and hotel stay. The fancy hotel is, SLS Hotel in Beverly Hills.
So, I'll be in the audience on Tuesday, Dec. 14 for the finale. I also look forward to meeting Bob and personally thanking him for helping me lose 60 pounds. I want to give him a before and after picture and say, "this is what you helped me accomplish."
Yesterday's run:
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:50 0:09:15 1 0 5 9:50 9:15 8:36 153 175 0 34
2 0:09:08 0:09:02 1 10 0 9:08 9:02 7:22 128 173 0 57
3 0:08:56 0:08:52 1 2 0 8:56 8:52 7:20 124 129 0 62
4 0:09:03 0:08:51 1 0 14 9:03 8:51 5:47 123 135 0 55
5 0:08:56 0:08:40 1 15 0 8:56 8:40 5:22 127 135 0 55
6 0:09:08 0:09:07 1 0 2 9:08 9:07 6:55 127 131 0 56
7 0:08:41 0:08:41 1 0 4 8:41 8:41 6:58 132 136 0 58
8 0:08:47 0:08:47 1 5 10 8:47 8:47 8:01 133 137 0 59
9 0:00:26 0:00:26 0.05 0 0 8:51 8:45 8:24 136 137 0 3
Summary 1:13:00 1:11:41 8.05 32 35 9:04 8:54 5:22 131 175 0 439
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Friday, November 19, 2010
Battling Aging With Exercise
Good morning.
I am really enjoying my new morning elliptical routine. Completing 4 miles or more before breakfast is a nice way to start the day. It's also a nice head start towards my daily 1000 calorie burn goal.
Usually after work the second workout installment is accomplished. The late afternoon workout is either running or biking. Also, during my lunch break I may fit in two swims a week. Also, can't forget about the weight training to maintain lean tissue, ie. muscle.
Getting older is a battle and I want to enjoy the battle for a long long time.
Wednesday was bike on trainer day and I put in 2 hours and 30 miles. This was my long ride for the week. I have to say, 2 hours on the trainer is a mental exercise. I really admire those triathletes who have done 5 hours or more. I will be doing that some time in the future. Can't imagine it right now.
Yesterday was the second run of the week. I've decided that I will only run 3 times per week, usually Tuesday, Thurday and Saturday. These runs will consist of 1 speedier session, 1 moderate and 1 long run. Yesterday was the moderate and I ran 8 miles.
So, all in all, things are great.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:28 0:09:11 1 0 5 9:28 9:11 7:29 144 170 0 42
2 0:08:32 0:08:28 1 10 0 8:32 8:28 6:32 128 133 0 62
3 0:08:31 0:08:28 1 3 7 8:31 8:28 6:50 124 136 0 51
4 0:08:42 0:08:08 1 0 9 8:42 8:08 7:12 125 147 0 47
5 0:08:25 0:08:12 1 15 0 8:25 8:12 6:26 126 140 0 47
6 0:08:53 0:08:44 1 0 3 8:53 8:44 7:05 125 143 0 43
7 0:08:32 0:08:19 1 0 4 8:32 8:19 7:15 125 135 0 43
8 0:08:31 0:08:29 1 7 8 8:31 8:29 7:53 128 135 0 49
9 0:00:08 0:00:07 0.02 0 0 8:03 7:00 8:16 127 127 0 0
Summary 1:09:45 1:08:06 8.02 35 36 8:42 8:29 6:26 128 170 0 384
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
I am really enjoying my new morning elliptical routine. Completing 4 miles or more before breakfast is a nice way to start the day. It's also a nice head start towards my daily 1000 calorie burn goal.
Usually after work the second workout installment is accomplished. The late afternoon workout is either running or biking. Also, during my lunch break I may fit in two swims a week. Also, can't forget about the weight training to maintain lean tissue, ie. muscle.
Getting older is a battle and I want to enjoy the battle for a long long time.
Wednesday was bike on trainer day and I put in 2 hours and 30 miles. This was my long ride for the week. I have to say, 2 hours on the trainer is a mental exercise. I really admire those triathletes who have done 5 hours or more. I will be doing that some time in the future. Can't imagine it right now.
Yesterday was the second run of the week. I've decided that I will only run 3 times per week, usually Tuesday, Thurday and Saturday. These runs will consist of 1 speedier session, 1 moderate and 1 long run. Yesterday was the moderate and I ran 8 miles.
So, all in all, things are great.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:28 0:09:11 1 0 5 9:28 9:11 7:29 144 170 0 42
2 0:08:32 0:08:28 1 10 0 8:32 8:28 6:32 128 133 0 62
3 0:08:31 0:08:28 1 3 7 8:31 8:28 6:50 124 136 0 51
4 0:08:42 0:08:08 1 0 9 8:42 8:08 7:12 125 147 0 47
5 0:08:25 0:08:12 1 15 0 8:25 8:12 6:26 126 140 0 47
6 0:08:53 0:08:44 1 0 3 8:53 8:44 7:05 125 143 0 43
7 0:08:32 0:08:19 1 0 4 8:32 8:19 7:15 125 135 0 43
8 0:08:31 0:08:29 1 7 8 8:31 8:29 7:53 128 135 0 49
9 0:00:08 0:00:07 0.02 0 0 8:03 7:00 8:16 127 127 0 0
Summary 1:09:45 1:08:06 8.02 35 36 8:42 8:29 6:26 128 170 0 384
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Monday, November 15, 2010
1000 a Day Keeps Fat Away
Good morning.
Well, so much for all those colorful leaves that were hanging by a thread. They have finally slowly floated their way to Earth. I had an excellent run this weekend as they were making their descent.
It was a cool, gray, drizzly, breezy Saturday morning as I started out for 13.1 miles. The leaves were falling like huge snowflakes being blown in the swirls of wind. It was kind of cool in it's own way. I guess you had to be there.
I am one who appreciates these simple moments as I get lost in my run. With the music and the scene in front of me it's a cheap form of entertainment. All you need is an imagination.
The run felt good the whole way. I kept the pace friendly and sort of easy and aerobic. My aerobic capacity has really improved this year. Now I can run many miles with my heart rate in the low to mid 120 beats per minute while running 8:30 miles.
Also this weekend I had my second Taste of Vision Quest cycling class. This is one intense motha of a class. With the intensity levels we reach in the class, I am positive that my triathlon cycling will improve immensely.
Today as I did the elliptical I decided on a new daily fitness goal. I want to burn at least 1000 calories per day with a combo of activities like, swimming, biking, running, elliptical, weights, etc.
Today is a good start with seven miles on the elliptical which burned approx 700 calories. I will back this up with a 6 mile run for a total of 1300 calories burned today. Sort of a fun new daily goal.
My run looked like this:
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:39 0:09:27 1 0 5 9:39 9:27 7:21 110 122 0 59
2 0:08:42 0:08:35 1 10 0 8:42 8:35 6:55 120 127 0 58
3 0:08:24 0:08:20 1 3 7 8:24 8:20 7:02 124 130 0 56
4 0:08:29 0:08:07 1 0 3 8:29 8:07 4:57 122 133 0 45
5 0:08:45 0:08:07 1 0 8 8:45 8:07 7:31 127 148 0 45
6 0:08:42 0:08:41 1 11 12 8:42 8:41 8:04 127 143 0 48
7 0:08:28 0:08:12 1 13 0 8:28 8:12 7:17 128 146 0 41
8 0:08:31 0:08:01 1 4 0 8:31 8:01 6:52 129 142 0 42
9 0:08:21 0:08:18 1 0 0 8:21 8:18 5:53 129 139 0 46
10 0:08:30 0:08:08 1 0 4 8:30 8:08 6:55 127 140 0 39
11 0:08:21 0:08:18 1 0 2 8:21 8:18 7:19 128 141 0 43
12 0:08:27 0:08:22 1 8 7 8:27 8:22 7:19 129 143 0 44
13 0:08:34 0:08:22 1 0 7 8:34 8:22 7:55 129 141 0 40
14 0:00:54 0:00:53 0.1 0 0 8:43 8:27 8:04 129 131 0 4
Summary 1:52:52 1:49:51 13.1 49 55 8:36 8:22 4:57 125 148 0 610
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Well, so much for all those colorful leaves that were hanging by a thread. They have finally slowly floated their way to Earth. I had an excellent run this weekend as they were making their descent.
It was a cool, gray, drizzly, breezy Saturday morning as I started out for 13.1 miles. The leaves were falling like huge snowflakes being blown in the swirls of wind. It was kind of cool in it's own way. I guess you had to be there.
I am one who appreciates these simple moments as I get lost in my run. With the music and the scene in front of me it's a cheap form of entertainment. All you need is an imagination.
The run felt good the whole way. I kept the pace friendly and sort of easy and aerobic. My aerobic capacity has really improved this year. Now I can run many miles with my heart rate in the low to mid 120 beats per minute while running 8:30 miles.
Also this weekend I had my second Taste of Vision Quest cycling class. This is one intense motha of a class. With the intensity levels we reach in the class, I am positive that my triathlon cycling will improve immensely.
Today as I did the elliptical I decided on a new daily fitness goal. I want to burn at least 1000 calories per day with a combo of activities like, swimming, biking, running, elliptical, weights, etc.
Today is a good start with seven miles on the elliptical which burned approx 700 calories. I will back this up with a 6 mile run for a total of 1300 calories burned today. Sort of a fun new daily goal.
My run looked like this:
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:39 0:09:27 1 0 5 9:39 9:27 7:21 110 122 0 59
2 0:08:42 0:08:35 1 10 0 8:42 8:35 6:55 120 127 0 58
3 0:08:24 0:08:20 1 3 7 8:24 8:20 7:02 124 130 0 56
4 0:08:29 0:08:07 1 0 3 8:29 8:07 4:57 122 133 0 45
5 0:08:45 0:08:07 1 0 8 8:45 8:07 7:31 127 148 0 45
6 0:08:42 0:08:41 1 11 12 8:42 8:41 8:04 127 143 0 48
7 0:08:28 0:08:12 1 13 0 8:28 8:12 7:17 128 146 0 41
8 0:08:31 0:08:01 1 4 0 8:31 8:01 6:52 129 142 0 42
9 0:08:21 0:08:18 1 0 0 8:21 8:18 5:53 129 139 0 46
10 0:08:30 0:08:08 1 0 4 8:30 8:08 6:55 127 140 0 39
11 0:08:21 0:08:18 1 0 2 8:21 8:18 7:19 128 141 0 43
12 0:08:27 0:08:22 1 8 7 8:27 8:22 7:19 129 143 0 44
13 0:08:34 0:08:22 1 0 7 8:34 8:22 7:55 129 141 0 40
14 0:00:54 0:00:53 0.1 0 0 8:43 8:27 8:04 129 131 0 4
Summary 1:52:52 1:49:51 13.1 49 55 8:36 8:22 4:57 125 148 0 610
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Wednesday, November 3, 2010
Happy Hump Day
Good afternoon.
It's time to celebrate.
The election is over and so are all of those assinine commercials. Talk about a bunch of childish BS. How has our political system evolved into this? And, the candidates have the nerve to shove their nonsense down our throat.
I personally want to thank who ever invented the "Digital Video Recorder." This device allowed me to record portions of programs and as I would watch I was able to fast forward past all of the commercials. That was great.
Enough on this.
Well the event season is almost over. My wife and I are running an event this weekend called the Hot Chocolate 15K. We will run together at her pace.
We practiced our pace last weekend as we ran 8 miles on Sunday. The pace will be plus or minus 9:00 per mile. I know Beth's competitive juices will kick in and it may be slightly faster. I will have to make sure she does not get ahead of herself.
I always look forward to this event. After the run you walk into the finish area and there will be chocolate everywhere. Chocolate fountains, bananas, candy, etc. We will have a lot of chocolate to take home.
Training/fitness has been going well. I have been doing elliptical in the morning before breakfast and biking or running in the afternoon. Not every day mind you. But today is a good example.
Before breakfast I did 5 miles on the elliptical and this afternoon I will run 6-8 miles. For lunch I treated my abs to the P90X Ab Ripper workout. I have yet to do all of the workout. It reminds me how week my abs are. But, in a few weeks they will be so much stronger.
Of course, I am also swimming and biking a couple times per week to maintain fitness in these disciplines.
My last two runs, 14 miles on Saturday and 8 on Sunday looked like this:
s Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:09 0:08:28 1 0 6 9:09 8:28 7:57 117 139 0 52
2 0:08:44 0:08:29 1 11 0 8:44 8:29 6:27 117 123 0 58
3 0:08:18 0:08:15 1 2 7 8:18 8:15 5:57 122 128 0 53
4 0:08:28 0:08:13 1 0 3 8:28 8:13 6:20 122 129 0 49
5 0:08:29 0:08:27 1 0 8 8:29 8:27 7:36 124 134 0 48
6 0:08:18 0:08:16 1 11 13 8:18 8:16 7:15 131 142 0 56
7 0:08:35 0:08:35 1 0 0 8:35 8:35 8:02 127 130 0 50
8 0:09:34 0:08:53 1 19 8 9:34 8:53 3:30 121 128 0 45
9 0:08:36 0:08:33 1 6 3 8:36 8:33 7:13 127 132 0 51
10 0:08:45 0:08:41 1 4 0 8:45 8:41 7:13 128 135 0 51
11 0:08:48 0:08:49 1 0 0 8:48 8:49 7:03 130 133 0 54
12 0:08:34 0:08:33 1 0 5 8:34 8:33 6:27 133 136 0 57
13 0:08:36 0:08:21 1 0 5 8:36 8:21 7:44 132 141 0 53
14 0:08:30 0:08:30 1 1 0 8:30 8:30 6:52 136 139 0 57
Summary 2:01:29 1:59:03 14 55 58 8:40 8:30 3:30 126 142 0 734
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:52 0:09:08 1 0 6 9:52 9:08 7:37 113 138 0 48
2 0:09:27 0:09:24 1 11 0 9:27 9:24 6:55 114 125 0 56
3 0:09:04 0:08:25 1 2 6 9:04 8:25 6:40 123 151 0 43
4 0:09:11 0:08:13 1 10 12 9:11 8:13 6:48 138 169 0 44
5 0:09:08 0:08:28 1 8 0 9:08 8:28 7:17 129 150 0 43
6 0:08:53 0:08:16 1 0 4 8:53 8:16 7:31 127 150 0 42
7 0:08:59 0:08:38 1 0 2 8:59 8:38 7:53 124 142 0 45
8 0:09:15 0:08:55 1 8 8 9:15 8:55 8:09 122 149 0 37
9 0:00:06 0:00:06 0.01 0 0 8:31 8:03 8:56 123 123 0 0
Summary 1:14:00 1:09:33 8.01 38 38 9:14 8:40 6:40 123 169 0 358
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
It's time to celebrate.
The election is over and so are all of those assinine commercials. Talk about a bunch of childish BS. How has our political system evolved into this? And, the candidates have the nerve to shove their nonsense down our throat.
I personally want to thank who ever invented the "Digital Video Recorder." This device allowed me to record portions of programs and as I would watch I was able to fast forward past all of the commercials. That was great.
Enough on this.
Well the event season is almost over. My wife and I are running an event this weekend called the Hot Chocolate 15K. We will run together at her pace.
We practiced our pace last weekend as we ran 8 miles on Sunday. The pace will be plus or minus 9:00 per mile. I know Beth's competitive juices will kick in and it may be slightly faster. I will have to make sure she does not get ahead of herself.
I always look forward to this event. After the run you walk into the finish area and there will be chocolate everywhere. Chocolate fountains, bananas, candy, etc. We will have a lot of chocolate to take home.
Training/fitness has been going well. I have been doing elliptical in the morning before breakfast and biking or running in the afternoon. Not every day mind you. But today is a good example.
Before breakfast I did 5 miles on the elliptical and this afternoon I will run 6-8 miles. For lunch I treated my abs to the P90X Ab Ripper workout. I have yet to do all of the workout. It reminds me how week my abs are. But, in a few weeks they will be so much stronger.
Of course, I am also swimming and biking a couple times per week to maintain fitness in these disciplines.
My last two runs, 14 miles on Saturday and 8 on Sunday looked like this:
s Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:09 0:08:28 1 0 6 9:09 8:28 7:57 117 139 0 52
2 0:08:44 0:08:29 1 11 0 8:44 8:29 6:27 117 123 0 58
3 0:08:18 0:08:15 1 2 7 8:18 8:15 5:57 122 128 0 53
4 0:08:28 0:08:13 1 0 3 8:28 8:13 6:20 122 129 0 49
5 0:08:29 0:08:27 1 0 8 8:29 8:27 7:36 124 134 0 48
6 0:08:18 0:08:16 1 11 13 8:18 8:16 7:15 131 142 0 56
7 0:08:35 0:08:35 1 0 0 8:35 8:35 8:02 127 130 0 50
8 0:09:34 0:08:53 1 19 8 9:34 8:53 3:30 121 128 0 45
9 0:08:36 0:08:33 1 6 3 8:36 8:33 7:13 127 132 0 51
10 0:08:45 0:08:41 1 4 0 8:45 8:41 7:13 128 135 0 51
11 0:08:48 0:08:49 1 0 0 8:48 8:49 7:03 130 133 0 54
12 0:08:34 0:08:33 1 0 5 8:34 8:33 6:27 133 136 0 57
13 0:08:36 0:08:21 1 0 5 8:36 8:21 7:44 132 141 0 53
14 0:08:30 0:08:30 1 1 0 8:30 8:30 6:52 136 139 0 57
Summary 2:01:29 1:59:03 14 55 58 8:40 8:30 3:30 126 142 0 734
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:52 0:09:08 1 0 6 9:52 9:08 7:37 113 138 0 48
2 0:09:27 0:09:24 1 11 0 9:27 9:24 6:55 114 125 0 56
3 0:09:04 0:08:25 1 2 6 9:04 8:25 6:40 123 151 0 43
4 0:09:11 0:08:13 1 10 12 9:11 8:13 6:48 138 169 0 44
5 0:09:08 0:08:28 1 8 0 9:08 8:28 7:17 129 150 0 43
6 0:08:53 0:08:16 1 0 4 8:53 8:16 7:31 127 150 0 42
7 0:08:59 0:08:38 1 0 2 8:59 8:38 7:53 124 142 0 45
8 0:09:15 0:08:55 1 8 8 9:15 8:55 8:09 122 149 0 37
9 0:00:06 0:00:06 0.01 0 0 8:31 8:03 8:56 123 123 0 0
Summary 1:14:00 1:09:33 8.01 38 38 9:14 8:40 6:40 123 169 0 358
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Friday, October 29, 2010
Spooktacular Day
Good morning.
Unstructured training is going well. Just trying to stay in shape and not gain weight over the holidays.
I am so excited that the election is almost here because I can't take anymore commercials. They all make me sick. Who can you really trust??? Anyone???
Yesterday was an active day with a 4 mile elliptical before breakfast, 1500 yard swim at lunch and 8 mile run before dinner.
I guess I thrive on miles more than food.
Today is a beautiful sunny fall day. Not sure which activity I will choose yet.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:05 0:08:55 1 0 5 9:05 8:55 7:39 123 136 0 63
2 0:08:16 0:08:03 1 10 0 8:16 8:03 7:00 131 136 0 63
3 0:08:15 0:08:06 1 3 0 8:15 8:06 6:57 127 136 0 54
4 0:08:13 0:08:09 1 0 13 8:13 8:09 6:35 132 138 0 58
5 0:08:07 0:07:58 1 14 0 8:07 7:58 6:47 136 140 0 58
6 0:08:12 0:08:10 1 0 3 8:12 8:10 6:55 137 142 0 61
7 0:08:07 0:08:08 1 0 4 8:07 8:08 6:57 137 141 0 58
8 0:08:03 0:07:57 1 0 5 8:03 7:57 7:07 138 144 0 55
9 0:00:30 0:00:29 0.07 0 0 7:27 7:08 6:41 143 144 0 4
Summary 1:06:51 1:05:55 8.07 26 31 8:17 8:10 6:35 132 144 0 474
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Unstructured training is going well. Just trying to stay in shape and not gain weight over the holidays.
I am so excited that the election is almost here because I can't take anymore commercials. They all make me sick. Who can you really trust??? Anyone???
Yesterday was an active day with a 4 mile elliptical before breakfast, 1500 yard swim at lunch and 8 mile run before dinner.
I guess I thrive on miles more than food.
Today is a beautiful sunny fall day. Not sure which activity I will choose yet.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:05 0:08:55 1 0 5 9:05 8:55 7:39 123 136 0 63
2 0:08:16 0:08:03 1 10 0 8:16 8:03 7:00 131 136 0 63
3 0:08:15 0:08:06 1 3 0 8:15 8:06 6:57 127 136 0 54
4 0:08:13 0:08:09 1 0 13 8:13 8:09 6:35 132 138 0 58
5 0:08:07 0:07:58 1 14 0 8:07 7:58 6:47 136 140 0 58
6 0:08:12 0:08:10 1 0 3 8:12 8:10 6:55 137 142 0 61
7 0:08:07 0:08:08 1 0 4 8:07 8:08 6:57 137 141 0 58
8 0:08:03 0:07:57 1 0 5 8:03 7:57 7:07 138 144 0 55
9 0:00:30 0:00:29 0.07 0 0 7:27 7:08 6:41 143 144 0 4
Summary 1:06:51 1:05:55 8.07 26 31 8:17 8:10 6:35 132 144 0 474
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Tuesday, October 26, 2010
Mixing It Up
Good morning.
Strong wind and rain storms rolling through Chicago today. Who doesn't love a good storm?
I am not really training for anything at this time. But, maintaining fitness is priority number one. I'll just mix things up a bit more with no set schedule.
If I want to run a fast 6, I will. If I want to run an easy 15, I will. Lifting weights? Sure. Bits of P90X? Sure. What about swimming and biking? Working on those also. Elliptical? Yep.
The off season for me means less, "training," and more maintainence. Also, perhaps more recovery time.
I did have an enjoyable and easy 9 mile run on Sunday. The pace was comfortable but it may be a tad fast for when I run with my wife in the Hot Chocolate 15K in November. Also, I was very pleased with the heart rate data.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:34 0:09:27 1 0 6 9:34 9:27 8:17 109 122 0 53
2 0:08:41 0:08:32 1 13 0 8:41 8:32 6:15 116 124 0 53
3 0:08:42 0:08:29 1 0 0 8:42 8:29 6:45 118 128 0 51
4 0:08:30 0:08:19 1 149 169 8:30 8:19 4:06 119 129 0 49
5 0:08:37 0:08:36 1 12 0 8:37 8:36 3:55 125 142 0 53
6 0:08:41 0:08:38 1 9 0 8:41 8:38 5:26 123 132 0 51
7 0:08:41 0:08:33 1 0 2 8:41 8:33 6:36 125 135 0 50
8 0:08:45 0:08:34 1 0 4 8:45 8:34 7:08 124 132 0 46
9 0:08:39 0:08:39 1 0 5 8:39 8:39 7:51 126 134 0 47
10 0:00:24 0:00:23 0.05 0 0 8:13 7:52 7:44 124 124 0 2
Summary 1:19:18 1:18:10 9.05 182 186 8:45 8:38 3:55 120 142 0 455
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Strong wind and rain storms rolling through Chicago today. Who doesn't love a good storm?
I am not really training for anything at this time. But, maintaining fitness is priority number one. I'll just mix things up a bit more with no set schedule.
If I want to run a fast 6, I will. If I want to run an easy 15, I will. Lifting weights? Sure. Bits of P90X? Sure. What about swimming and biking? Working on those also. Elliptical? Yep.
The off season for me means less, "training," and more maintainence. Also, perhaps more recovery time.
I did have an enjoyable and easy 9 mile run on Sunday. The pace was comfortable but it may be a tad fast for when I run with my wife in the Hot Chocolate 15K in November. Also, I was very pleased with the heart rate data.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:34 0:09:27 1 0 6 9:34 9:27 8:17 109 122 0 53
2 0:08:41 0:08:32 1 13 0 8:41 8:32 6:15 116 124 0 53
3 0:08:42 0:08:29 1 0 0 8:42 8:29 6:45 118 128 0 51
4 0:08:30 0:08:19 1 149 169 8:30 8:19 4:06 119 129 0 49
5 0:08:37 0:08:36 1 12 0 8:37 8:36 3:55 125 142 0 53
6 0:08:41 0:08:38 1 9 0 8:41 8:38 5:26 123 132 0 51
7 0:08:41 0:08:33 1 0 2 8:41 8:33 6:36 125 135 0 50
8 0:08:45 0:08:34 1 0 4 8:45 8:34 7:08 124 132 0 46
9 0:08:39 0:08:39 1 0 5 8:39 8:39 7:51 126 134 0 47
10 0:00:24 0:00:23 0.05 0 0 8:13 7:52 7:44 124 124 0 2
Summary 1:19:18 1:18:10 9.05 182 186 8:45 8:38 3:55 120 142 0 455
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Tuesday, October 19, 2010
Fortunate Registrant
Good morning.
Well, I was one of the diligent and fortunate runners who were able to register for the Boston Marathon yesterday. Who would have thought that there would be so much pent up demand and so many qualifiers that the event would fill in 8 hours.
I feel for those who perhaps went to work and looked forward to getting home for the evening and with smile on their face and register for Boston, their dream.
After they logged on to the BAA web-site they were welcomed with the page:
2011 BOSTON MARATHON REGISTRATION IS CLOSED.
I think I would have been in shock. But, a lesson was observed by me and learned by others: Don't wait!! If you got the qualifying time register ASAP!
I had not actually thought about waiting but I did think that there was no rush. But, something inside me said, "do it now." I'm glad I did.
So, The Boston Marathon is next April 18, 2011. Does anyone else know the signifigance of April 18th?
It should be a nice way to celebrate.
My recovery from the Chicago Marathon is going well. I am feeling great and enjoying various methods of cross training. Last Saturday I went on an 8 miler and just took it easy. My heart rate looks great for the pace.
Sunday was an enjoyable 45 mile bike ride with the Chicago Tri Club. The ride is called the Muffin Ride. We travel approx 22.5 miles north to Highland Park, stop for muffins and coffee and head back.
This was the longest bike for me since the Branson 1/2 IM. The legs felt terrific on the bike.
This fall and winter I plan on really strengthening my legs with various workouts. I did several new leg exercises yesterday that I got from Bicycling.com and I can tell these will strengthen muscles that I never knew I had. So, should be a fun way to hibernate.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:00 0:08:32 1 0 6 9:00 8:32 7:47 115 126 0 53
2 0:08:20 0:08:15 1 11 0 8:20 8:15 6:10 122 129 0 56
3 0:08:16 0:08:09 1 2 0 8:16 8:09 7:02 124 132 0 56
4 0:08:27 0:08:24 1 0 15 8:27 8:24 6:23 127 131 0 57
5 0:08:27 0:08:19 1 16 0 8:27 8:19 5:51 127 134 0 53
6 0:08:18 0:08:12 1 0 2 8:18 8:12 5:27 127 131 0 52
7 0:08:30 0:08:23 1 0 4 8:30 8:23 6:40 127 131 0 51
8 0:08:34 0:08:33 1 0 9 8:34 8:33 7:35 128 133 0 50
9 0:00:50 0:00:51 0.1 8 0 8:29 8:38 8:15 128 129 0 5
Summary 1:08:44 1:07:38 8.1 37 36 8:29 8:21 5:27 124 134 0 433
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Well, I was one of the diligent and fortunate runners who were able to register for the Boston Marathon yesterday. Who would have thought that there would be so much pent up demand and so many qualifiers that the event would fill in 8 hours.
I feel for those who perhaps went to work and looked forward to getting home for the evening and with smile on their face and register for Boston, their dream.
After they logged on to the BAA web-site they were welcomed with the page:
2011 BOSTON MARATHON REGISTRATION IS CLOSED.
I think I would have been in shock. But, a lesson was observed by me and learned by others: Don't wait!! If you got the qualifying time register ASAP!
I had not actually thought about waiting but I did think that there was no rush. But, something inside me said, "do it now." I'm glad I did.
So, The Boston Marathon is next April 18, 2011. Does anyone else know the signifigance of April 18th?
It should be a nice way to celebrate.
My recovery from the Chicago Marathon is going well. I am feeling great and enjoying various methods of cross training. Last Saturday I went on an 8 miler and just took it easy. My heart rate looks great for the pace.
Sunday was an enjoyable 45 mile bike ride with the Chicago Tri Club. The ride is called the Muffin Ride. We travel approx 22.5 miles north to Highland Park, stop for muffins and coffee and head back.
This was the longest bike for me since the Branson 1/2 IM. The legs felt terrific on the bike.
This fall and winter I plan on really strengthening my legs with various workouts. I did several new leg exercises yesterday that I got from Bicycling.com and I can tell these will strengthen muscles that I never knew I had. So, should be a fun way to hibernate.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:00 0:08:32 1 0 6 9:00 8:32 7:47 115 126 0 53
2 0:08:20 0:08:15 1 11 0 8:20 8:15 6:10 122 129 0 56
3 0:08:16 0:08:09 1 2 0 8:16 8:09 7:02 124 132 0 56
4 0:08:27 0:08:24 1 0 15 8:27 8:24 6:23 127 131 0 57
5 0:08:27 0:08:19 1 16 0 8:27 8:19 5:51 127 134 0 53
6 0:08:18 0:08:12 1 0 2 8:18 8:12 5:27 127 131 0 52
7 0:08:30 0:08:23 1 0 4 8:30 8:23 6:40 127 131 0 51
8 0:08:34 0:08:33 1 0 9 8:34 8:33 7:35 128 133 0 50
9 0:00:50 0:00:51 0.1 8 0 8:29 8:38 8:15 128 129 0 5
Summary 1:08:44 1:07:38 8.1 37 36 8:29 8:21 5:27 124 134 0 433
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Friday, October 15, 2010
Finishing What I Started Sunday
Good morning.
Chicago Marathon active recovery week has been going well. The elliptical, pool and bike are an excellent way to keep the muscles stimulated and moving.
I did go for my first run of the week yesterday. The legs felt very good and I was pain free. It seems I recover faster after each marathon. I know that the legs are not 100% recovered because that takes a little longer. But, I would call the first run back a success. The run was faster than I had planned but as usual I ran by how I felt.
The pace was good and the heart rate acceptable for this effort.
Perhaps I just wanted to finish what I started on Sunday during the marathon. Afterall, the last few miles were interupted by cramps.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:08:41 0:08:29 1 0 6 8:42 8:29 7:38 123 134 0 63
2 0:07:59 0:07:54 1 13 0 7:59 7:54 6:59 133 139 0 63
3 0:07:50 0:07:46 1 0 0 7:50 7:46 6:25 139 145 0 64
4 0:07:54 0:07:49 1 0 0 7:54 7:49 6:53 135 139 0 59
5 0:07:53 0:07:51 1 0 7 7:53 7:51 6:40 139 146 0 62
6 0:07:31 0:07:31 1 0 7 7:31 7:31 6:35 149 153 0 68
7 0:00:26 0:00:25 0.06 8 0 7:04 6:47 6:38 153 154 0 4
Summary 0:48:17 0:47:45 6.06 21 20 7:57 7:52 6:25 136 154 0 383
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Chicago Marathon active recovery week has been going well. The elliptical, pool and bike are an excellent way to keep the muscles stimulated and moving.
I did go for my first run of the week yesterday. The legs felt very good and I was pain free. It seems I recover faster after each marathon. I know that the legs are not 100% recovered because that takes a little longer. But, I would call the first run back a success. The run was faster than I had planned but as usual I ran by how I felt.
The pace was good and the heart rate acceptable for this effort.
Perhaps I just wanted to finish what I started on Sunday during the marathon. Afterall, the last few miles were interupted by cramps.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:08:41 0:08:29 1 0 6 8:42 8:29 7:38 123 134 0 63
2 0:07:59 0:07:54 1 13 0 7:59 7:54 6:59 133 139 0 63
3 0:07:50 0:07:46 1 0 0 7:50 7:46 6:25 139 145 0 64
4 0:07:54 0:07:49 1 0 0 7:54 7:49 6:53 135 139 0 59
5 0:07:53 0:07:51 1 0 7 7:53 7:51 6:40 139 146 0 62
6 0:07:31 0:07:31 1 0 7 7:31 7:31 6:35 149 153 0 68
7 0:00:26 0:00:25 0.06 8 0 7:04 6:47 6:38 153 154 0 4
Summary 0:48:17 0:47:45 6.06 21 20 7:57 7:52 6:25 136 154 0 383
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Wednesday, October 13, 2010
My Goofy Perspective
Good morning.
Fall weather seems to have finally showed it's cooler face around here and It feels refreshing. The breeze seems to help the trees rid themselves of their canopy of leaves. Sometimes it's like it is snowing leaves as they bounce off my head and shoulders on their way to Earth.
The tree in my front yard always seems to be the last to give up it's clothing. It will hang on and on and on and then one day the tree will give up all it's leaves at one time. Then, hello rake.
I have been recovering nicely from the Chicago Marathon. The body feels better each day that passes. Active recovery which includes the elliptical, bike and pool keeps the body in movement allowing new healthy blood to replace the old. Active recovery works well for me.
During this time I enjoy reflecting back on what made my marathon a success. Compared to many other runners I did not run anywhere near the amount of training miles that I thought I needed for a Chicago PR.
I had to blend marathon training with triathlon training. My highest running mileage week was a little over 40 and those were few . But, there were other types of miles, like biking.
The training runs that I did do were great. My speed and endurance were more than I expected. My heart rate data was so good at hard paces. There is a lot of room for more speed and endurance from me.
So, I did learn that I can successfully be a triathlete and runner.
Another thing that helped me on race day was how I trained. I am fortunate to like heat.
Most, 90% plus, of my runs over the summer were done in the hottest part of the afternoon. I did not care what the mileage was or the temperature. I'd wait until late afternoon and start my trek. I look at this as part of the challenge.
I heard a saying once and I've always liked thinking about it. Namely,
You have to enjoy the day you have, not the day you want.
I also have another thought about running in difficult weather:
Anyone can run well in perfect conditions. Wouldn't/doesn't it have more intrinsic meaning to do your best in difficult conditions? It is the toughest battles that have the most meaning.
So, that is how I approach life and running and triathlon. Sometimes it's easier said than done but it does get done. There is always a lesson to learn.
Find that "Silver Lining."
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Fall weather seems to have finally showed it's cooler face around here and It feels refreshing. The breeze seems to help the trees rid themselves of their canopy of leaves. Sometimes it's like it is snowing leaves as they bounce off my head and shoulders on their way to Earth.
The tree in my front yard always seems to be the last to give up it's clothing. It will hang on and on and on and then one day the tree will give up all it's leaves at one time. Then, hello rake.
I have been recovering nicely from the Chicago Marathon. The body feels better each day that passes. Active recovery which includes the elliptical, bike and pool keeps the body in movement allowing new healthy blood to replace the old. Active recovery works well for me.
During this time I enjoy reflecting back on what made my marathon a success. Compared to many other runners I did not run anywhere near the amount of training miles that I thought I needed for a Chicago PR.
I had to blend marathon training with triathlon training. My highest running mileage week was a little over 40 and those were few . But, there were other types of miles, like biking.
The training runs that I did do were great. My speed and endurance were more than I expected. My heart rate data was so good at hard paces. There is a lot of room for more speed and endurance from me.
So, I did learn that I can successfully be a triathlete and runner.
Another thing that helped me on race day was how I trained. I am fortunate to like heat.
Most, 90% plus, of my runs over the summer were done in the hottest part of the afternoon. I did not care what the mileage was or the temperature. I'd wait until late afternoon and start my trek. I look at this as part of the challenge.
I heard a saying once and I've always liked thinking about it. Namely,
You have to enjoy the day you have, not the day you want.
I also have another thought about running in difficult weather:
Anyone can run well in perfect conditions. Wouldn't/doesn't it have more intrinsic meaning to do your best in difficult conditions? It is the toughest battles that have the most meaning.
So, that is how I approach life and running and triathlon. Sometimes it's easier said than done but it does get done. There is always a lesson to learn.
Find that "Silver Lining."
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Monday, October 11, 2010
Streets Of Chicago Marathon Report
The race day, as usual, started early. The Apple I Phone alarm was prompt at delivering it's "old Phone," sounding blare at 3:30 am. "Cool, I was waiting to get up to start this day."
I love to train but I also love to race. Racing is the one time where you can compare yourself to others and see how you stack up.
After my customary pre-race ritual of 64 ounces of coffee and oatmeal I got dressed and my wife delivered me to the marathon venue.
So peaceful it is along the lake and in Grant Park early marathon morning. Runners have their gear bags and all seem at peace with what is about to unfold. Some are nervous as well.
People are flooding into the park from all directions. There would eventually be over 38,000 runners filling Grant Park.
I just look around and take it all in. This is a special moment. This is the culmination of many months of training. For me it was a moment to reflect on how I blended triathlon training with marathon training together. How would this play out?
My legs felt great and my cardiovascular fitness is the best it's ever been. If anything, I was concerned that my leg strength and endurance would lag behind my cardio fitness. Time will tell.
After checking my gear bag I took care of some business and then headed to corral B. Standing there was surreal. You have all of these other athletes there taking in the moment and doing their own pre-race stretching, etc.
I kept track of the weather forcast during the week. It seemed like the temperature during the race was not going to be perfect. But, I figured that the first half of my race would be run with temps in the 60's and the the remainder would be run in temps in the low to mid 70's.
My thought was, "this can't be that bad." Also, the humidity level was going to be nominal. I also had my last two triathlons to draw experience from where the temperatures during the run was mid 90's and very humid.
Standing in the corral just minutes before the start I looked east towards the lake and saw the sun rising. Then I once again got teary eyed that the time was here. This would be it for a while. It would be some time until I would be on the lakefron path with my running friends. The friends I don't know. I only know their faces. The faces of dedication and commitment.
Today I would run with them. This is going to be a great day for a long run.
It was great to hear the starting horn. We all moved forward like cattle at first. Before you know it we are off and running.
My goal was to run the first 13-20 miles at a swift pace and then coast in. I thought, "lets do as many miles as possible at a really good pace before it may get too warm." So, that's what I did.
I was not sure at all what the cruising speed would be. I was going to allow my body to dictate that. My minimum goal was to come in at 3:30 or less. The meant averaging approx 8 minute miles for the race.
It did not take long until I realized that a pace around 7:30 was comfortable. I felt fast and fresh. I was having a ball with the fans lining the street as I high fived as many kids as possible. I was also telling the fans that they would be out there on the marathon course running next year.
The miles were clipping by. I got in a few conversations with others along the way. I asked one girl how she was feeling and then we got in a conversation about triathlons. In a split second she tripped and fell and I stopped to protect her from getting run over. I helped her up and we were off again.
I would run into her several times during the race. It was funny.
I kept myself hydrated and also poured water on myself during the race. This has become a proactive routine as I learned this in my triathlons in the excessive heat. It keeps me cool.
I just kept cruising. No problems whatsoever. My breathing and heart rate were totally under control. I had visions of a 3:20:00 marathon.
But, things changed during mile 23 per my Garmin. I started getting a right hamstring cramp. I've dealt with this exact cramp in this leg before. I would stop and stretch it out. This happened about 5 or 6 times during the last 4 miles. It was bad enough to make me change my running gait. I just wanted to run damn it.
Give me pain. I had pain. I could feel the pain in my quads down to the bone. Fine!! I love pain and can deal with it. My feet hurt. So what!
I know that the mind tricks the body into easing up. The body can do so much more than the mind sometimes lets it. "Break through the obstruction." "Pain is temporary." These were my thoughts.
It's the cramping that really gets me. I am not sure if you can run with cramps or not. What happens if you don't stop and just keep running. My hamstring cramps feel like a charlie horse starting. When I would stop and feel it, it felt like an apple. I would just stretch and go, stretch and go.
Then I started getting worried about not getting in under 3:30:00. I would be so disappointed if that happened. I was not going to let that happen. I had worked to hard all day.
I was running stiff legged trying not to bend my leg too much. My hips were doing most of the work. Running up Roosevelt was slow motion.
Please let me do this.
I made it up the hill with no cramps and turned left towards the finish. My Garmin said, 3:27: something. I'm thinking, "how long can it take to go only 200 meters?" Seemed like forever.
The closer I got the more I had to drag my right leg. But, finally I crossed the finish line and stood there. I walked ever so slowly forward. The Garmin said, 3:29 something.
Whew, I did it! A new PR, another BQ and a NYC Marathon qualification.
I could hardly walk and it took a while to get the medal and refreshments. I was in pain.
I met my wife and we decided to begin our 2 mile walk north to the Bloomingdales building. I think this walk was harder than the run. I could only go so fast which was snails pace. About 1.5 mph, if that.
I did change my shirt, socks and shoes before we walked. My wife wanted me to change my shorts and I was like, "no way Jose." If I bent my legs who knows what would happen. So, I thank my wife for changing my socks and shoes for me.
I had one cramp in my left leg that was strange. It started in/on my shin muscle and it started pulling my foot towards my knee. I did not know what to do. Thank God it went away.
During our walk to Bloomingdales I actually ran into that girl runner who I helped up after her fall. I looked at her and said, "hey, it's my friend." I introduced her to my wife and asked how she did. She was happy and ran a 3:40:00.
Once at the Bloomingdale building I got a large pomagranete frozen yogurt and we went home.
From this experience I learned that I can sustain an excellent pace for a long time. My cardiovascular fitness is terrific. I am not sure why I got such bad cramps but I dealt with them and got the job done.
I look forward to my next challenge.
My splits are below:
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Steps Calories
1 0:06:43 0:05:36 1 115 130 6:43 5:36 0:55 0 92
2 0:01:27 0:01:06 0.23 204 201 6:26 4:52 2:30 0 23
3 0:07:14 0:07:11 1 194 191 7:14 7:11 2:20 0 123
4 0:07:21 0:07:18 1 0 0 7:21 7:18 2:14 0 121
5 0:07:33 0:07:27 1 0 4 7:33 7:27 4:20 0 123
6 0:07:33 0:07:33 1 6 0 7:34 7:33 5:27 0 120
7 0:07:39 0:07:40 1 3 3 7:39 7:40 6:31 0 120
8 0:07:35 0:07:34 1 16 13 7:35 7:34 5:54 0 120
9 0:07:21 0:07:21 1 0 10 7:21 7:21 4:18 0 121
10 0:07:35 0:07:35 1 10 0 7:36 7:35 6:53 0 120
11 0:07:28 0:07:25 1 3 0 7:28 7:25 6:51 0 119
12 0:07:29 0:07:28 1 0 4 7:29 7:28 7:02 0 120
13 0:07:28 0:07:25 1 0 7 7:28 7:25 6:40 0 119
14 0:07:27 0:07:25 1 15 13 7:27 7:25 4:42 0 121
15 0:07:14 0:07:14 1 7 8 7:14 7:14 2:44 0 125
16 0:07:30 0:07:26 1 5 0 7:30 7:26 6:50 0 120
17 0:07:27 0:07:28 1 0 5 7:27 7:28 6:54 0 119
18 0:07:30 0:07:30 1 3 6 7:30 7:30 6:12 0 120
19 0:07:38 0:07:34 1 7 0 7:38 7:34 6:56 0 119
20 0:07:39 0:07:36 1 3 0 7:39 7:36 7:01 0 120
21 0:07:54 0:07:52 1 0 0 7:54 7:52 6:29 0 120
22 0:07:43 0:07:38 1 0 7 7:43 7:38 6:57 0 119
23 0:08:07 0:08:03 1 6 0 8:07 8:03 6:24 0 119
24 0:08:18 0:08:17 1 13 30 8:18 8:17 7:07 0 119
25 0:08:52 0:08:48 1 14 0 8:52 8:48 7:51 0 119
26 0:09:14 0:08:58 1 0 11 9:14 8:58 8:04 0 113
27 0:09:46 0:09:43 1 11 0 9:46 9:43 6:52 0 116
28 0:06:33 0:06:31 0.67 10 4 9:49 9:45 5:33 0 79
Summary 3:29:32 3:26:42 26.89 646 645 7:47 7:41 0:55 0 3,189
Edited by Silentrunner 10/11/2010 4:01 PM
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
I love to train but I also love to race. Racing is the one time where you can compare yourself to others and see how you stack up.
After my customary pre-race ritual of 64 ounces of coffee and oatmeal I got dressed and my wife delivered me to the marathon venue.
So peaceful it is along the lake and in Grant Park early marathon morning. Runners have their gear bags and all seem at peace with what is about to unfold. Some are nervous as well.
People are flooding into the park from all directions. There would eventually be over 38,000 runners filling Grant Park.
I just look around and take it all in. This is a special moment. This is the culmination of many months of training. For me it was a moment to reflect on how I blended triathlon training with marathon training together. How would this play out?
My legs felt great and my cardiovascular fitness is the best it's ever been. If anything, I was concerned that my leg strength and endurance would lag behind my cardio fitness. Time will tell.
After checking my gear bag I took care of some business and then headed to corral B. Standing there was surreal. You have all of these other athletes there taking in the moment and doing their own pre-race stretching, etc.
I kept track of the weather forcast during the week. It seemed like the temperature during the race was not going to be perfect. But, I figured that the first half of my race would be run with temps in the 60's and the the remainder would be run in temps in the low to mid 70's.
My thought was, "this can't be that bad." Also, the humidity level was going to be nominal. I also had my last two triathlons to draw experience from where the temperatures during the run was mid 90's and very humid.
Standing in the corral just minutes before the start I looked east towards the lake and saw the sun rising. Then I once again got teary eyed that the time was here. This would be it for a while. It would be some time until I would be on the lakefron path with my running friends. The friends I don't know. I only know their faces. The faces of dedication and commitment.
Today I would run with them. This is going to be a great day for a long run.
It was great to hear the starting horn. We all moved forward like cattle at first. Before you know it we are off and running.
My goal was to run the first 13-20 miles at a swift pace and then coast in. I thought, "lets do as many miles as possible at a really good pace before it may get too warm." So, that's what I did.
I was not sure at all what the cruising speed would be. I was going to allow my body to dictate that. My minimum goal was to come in at 3:30 or less. The meant averaging approx 8 minute miles for the race.
It did not take long until I realized that a pace around 7:30 was comfortable. I felt fast and fresh. I was having a ball with the fans lining the street as I high fived as many kids as possible. I was also telling the fans that they would be out there on the marathon course running next year.
The miles were clipping by. I got in a few conversations with others along the way. I asked one girl how she was feeling and then we got in a conversation about triathlons. In a split second she tripped and fell and I stopped to protect her from getting run over. I helped her up and we were off again.
I would run into her several times during the race. It was funny.
I kept myself hydrated and also poured water on myself during the race. This has become a proactive routine as I learned this in my triathlons in the excessive heat. It keeps me cool.
I just kept cruising. No problems whatsoever. My breathing and heart rate were totally under control. I had visions of a 3:20:00 marathon.
But, things changed during mile 23 per my Garmin. I started getting a right hamstring cramp. I've dealt with this exact cramp in this leg before. I would stop and stretch it out. This happened about 5 or 6 times during the last 4 miles. It was bad enough to make me change my running gait. I just wanted to run damn it.
Give me pain. I had pain. I could feel the pain in my quads down to the bone. Fine!! I love pain and can deal with it. My feet hurt. So what!
I know that the mind tricks the body into easing up. The body can do so much more than the mind sometimes lets it. "Break through the obstruction." "Pain is temporary." These were my thoughts.
It's the cramping that really gets me. I am not sure if you can run with cramps or not. What happens if you don't stop and just keep running. My hamstring cramps feel like a charlie horse starting. When I would stop and feel it, it felt like an apple. I would just stretch and go, stretch and go.
Then I started getting worried about not getting in under 3:30:00. I would be so disappointed if that happened. I was not going to let that happen. I had worked to hard all day.
I was running stiff legged trying not to bend my leg too much. My hips were doing most of the work. Running up Roosevelt was slow motion.
Please let me do this.
I made it up the hill with no cramps and turned left towards the finish. My Garmin said, 3:27: something. I'm thinking, "how long can it take to go only 200 meters?" Seemed like forever.
The closer I got the more I had to drag my right leg. But, finally I crossed the finish line and stood there. I walked ever so slowly forward. The Garmin said, 3:29 something.
Whew, I did it! A new PR, another BQ and a NYC Marathon qualification.
I could hardly walk and it took a while to get the medal and refreshments. I was in pain.
I met my wife and we decided to begin our 2 mile walk north to the Bloomingdales building. I think this walk was harder than the run. I could only go so fast which was snails pace. About 1.5 mph, if that.
I did change my shirt, socks and shoes before we walked. My wife wanted me to change my shorts and I was like, "no way Jose." If I bent my legs who knows what would happen. So, I thank my wife for changing my socks and shoes for me.
I had one cramp in my left leg that was strange. It started in/on my shin muscle and it started pulling my foot towards my knee. I did not know what to do. Thank God it went away.
During our walk to Bloomingdales I actually ran into that girl runner who I helped up after her fall. I looked at her and said, "hey, it's my friend." I introduced her to my wife and asked how she did. She was happy and ran a 3:40:00.
Once at the Bloomingdale building I got a large pomagranete frozen yogurt and we went home.
From this experience I learned that I can sustain an excellent pace for a long time. My cardiovascular fitness is terrific. I am not sure why I got such bad cramps but I dealt with them and got the job done.
I look forward to my next challenge.
My splits are below:
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Steps Calories
1 0:06:43 0:05:36 1 115 130 6:43 5:36 0:55 0 92
2 0:01:27 0:01:06 0.23 204 201 6:26 4:52 2:30 0 23
3 0:07:14 0:07:11 1 194 191 7:14 7:11 2:20 0 123
4 0:07:21 0:07:18 1 0 0 7:21 7:18 2:14 0 121
5 0:07:33 0:07:27 1 0 4 7:33 7:27 4:20 0 123
6 0:07:33 0:07:33 1 6 0 7:34 7:33 5:27 0 120
7 0:07:39 0:07:40 1 3 3 7:39 7:40 6:31 0 120
8 0:07:35 0:07:34 1 16 13 7:35 7:34 5:54 0 120
9 0:07:21 0:07:21 1 0 10 7:21 7:21 4:18 0 121
10 0:07:35 0:07:35 1 10 0 7:36 7:35 6:53 0 120
11 0:07:28 0:07:25 1 3 0 7:28 7:25 6:51 0 119
12 0:07:29 0:07:28 1 0 4 7:29 7:28 7:02 0 120
13 0:07:28 0:07:25 1 0 7 7:28 7:25 6:40 0 119
14 0:07:27 0:07:25 1 15 13 7:27 7:25 4:42 0 121
15 0:07:14 0:07:14 1 7 8 7:14 7:14 2:44 0 125
16 0:07:30 0:07:26 1 5 0 7:30 7:26 6:50 0 120
17 0:07:27 0:07:28 1 0 5 7:27 7:28 6:54 0 119
18 0:07:30 0:07:30 1 3 6 7:30 7:30 6:12 0 120
19 0:07:38 0:07:34 1 7 0 7:38 7:34 6:56 0 119
20 0:07:39 0:07:36 1 3 0 7:39 7:36 7:01 0 120
21 0:07:54 0:07:52 1 0 0 7:54 7:52 6:29 0 120
22 0:07:43 0:07:38 1 0 7 7:43 7:38 6:57 0 119
23 0:08:07 0:08:03 1 6 0 8:07 8:03 6:24 0 119
24 0:08:18 0:08:17 1 13 30 8:18 8:17 7:07 0 119
25 0:08:52 0:08:48 1 14 0 8:52 8:48 7:51 0 119
26 0:09:14 0:08:58 1 0 11 9:14 8:58 8:04 0 113
27 0:09:46 0:09:43 1 11 0 9:46 9:43 6:52 0 116
28 0:06:33 0:06:31 0.67 10 4 9:49 9:45 5:33 0 79
Summary 3:29:32 3:26:42 26.89 646 645 7:47 7:41 0:55 0 3,189
Edited by Silentrunner 10/11/2010 4:01 PM
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Streets Of Chicago Marathon Race Report
The race day, as usual, started early. The Apple I Phone alarm was prompt at delivering it's "old Phone," sounding blare at 3:30 am. "Cool, I was waiting to get up to start this day."
I love to train but I also love to race. Racing is the one time where you can compare yourself to others and see how you stack up.
After my customary pre-race ritual of 64 ounces of coffee and oatmeal I got dressed and my wife delivered me to the marathon venue.
So peaceful it is along the lake and in Grant Park early marathon morning. Runners have their gear bags and all seem at peace with what is about to unfold. Some are nervous as well.
People are flooding into the park from all directions. There would eventually be over 38,000 runners filling Grant Park.
I just look around and take it all in. This is a special moment. This is the culmination of many months of training. For me it was a moment to reflect on how I blended triathlon training with marathon training together. How would this play out?
My legs felt great and my cardiovascular fitness is the best it's ever been. If anything, I was concerned that my leg strength and endurance would lag behind my cardio fitness. Time will tell.
After checking my gear bag I took care of some business and then headed to corral B. Standing there was surreal. You have all of these other athletes there taking in the moment and doing their own pre-race stretching, etc.
I kept track of the weather forcast during the week. It seemed like the temperature during the race was not going to be perfect. But, I figured that the first half of my race would be run with temps in the 60's and the the remainder would be run in temps in the low to mid 70's.
My thought was, "this can't be that bad." Also, the humidity level was going to be nominal. I also had my last two triathlons to draw experience from where the temperatures during the run was mid 90's and very humid.
Standing in the corral just minutes before the start I looked east towards the lake and saw the sun rising. Then I once again got teary eyed that the time was here. This would be it for a while. It would be some time until I would be on the lakefron path with my running friends. The friends I don't know. I only know their faces. The faces of dedication and commitment.
Today I would run with them. This is going to be a great day for a long run.
It was great to hear the starting horn. We all moved forward like cattle at first. Before you know it we are off and running.
My goal was to run the first 13-20 miles at a swift pace and then coast in. I thought, "lets do as many miles as possible at a really good pace before it may get too warm." So, that's what I did.
I was not sure at all what the cruising speed would be. I was going to allow my body to dictate that. My minimum goal was to come in at 3:30 or less. The meant averaging approx 8 minute miles for the race.
It did not take long until I realized that a pace around 7:30 was comfortable. I felt fast and fresh. I was having a ball with the fans lining the street as I high fived as many kids as possible. I was also telling the fans that they would be out there on the marathon course running next year.
The miles were clipping by. I got in a few conversations with others along the way. I asked one girl how she was feeling and then we got in a conversation about triathlons. In a split second she tripped and fell and I stopped to protect her from getting run over. I helped her up and we were off again.
I would run into her several times during the race. It was funny.
I kept myself hydrated and also poured water on myself during the race. This has become a proactive routine as I learned this in my triathlons in the excessive heat. It keeps me cool.
I just kept cruising. No problems whatsoever. My breathing and heart rate were totally under control. I had visions of a 3:20:00 marathon.
But, things changed during mile 23 per my Garmin. I started getting a right hamstring cramp. I've dealt with this exact cramp in this leg before. I would stop and stretch it out. This happened about 5 or 6 times during the last 4 miles. It was bad enough to make me change my running gait. I just wanted to run damn it.
Give me pain. I had pain. I could feel the pain in my quads down to the bone. Fine!! I love pain and can deal with it. My feet hurt. So what!
I know that the mind tricks the body into easing up. The body can do so much more than the mind sometimes lets it. "Break through the obstruction." "Pain is temporary." These were my thoughts.
It's the cramping that really gets me. I am not sure if you can run with cramps or not. What happens if you don't stop and just keep running. My hamstring cramps feel like a charlie horse starting. When I would stop and feel it, it felt like an apple. I would just stretch and go, stretch and go.
Then I started getting worried about not getting in under 3:30:00. I would be so disappointed if that happened. I was not going to let that happen. I had worked to hard all day.
I was running stiff legged trying not to bend my leg too much. My hips were doing most of the work. Running up Roosevelt was slow motion.
Please let me do this.
I made it up the hill with no cramps and turned left towards the finish. My Garmin said, 3:27: something. I'm thinking, "how long can it take to go only 200 meters?" Seemed like forever.
The closer I got the more I had to drag my right leg. But, finally I crossed the finish line and stood there. I walked ever so slowly forward. The Garmin said, 3:29 something.
Whew, I did it! A new PR, another BQ and a NYC Marathon qualification.
I could hardly walk and it took a while to get the medal and refreshments. I was in pain.
I met my wife and we decided to begin our 2 mile walk north to the Bloomingdales building. I think this walk was harder than the run. I could only go so fast which was snails pace. About 1.5 mph, if that.
I did change my shirt, socks and shoes before we walked. My wife wanted me to change my shorts and I was like, "no way Jose." If I bent my legs who knows what would happen. So, I thank my wife for changing my socks and shoes for me.
I had one cramp in my left leg that was strange. It started in/on my shin muscle and it started pulling my foot towards my knee. I did not know what to do. Thank God it went away.
During our walk to Bloomingdales I actually ran into that girl runner who I helped up after her fall. I looked at her and said, "hey, it's my friend." I introduced her to my wife and asked how she did. She was happy and ran a 3:40:00.
Once at the Bloomingdale building I got a large pomagranete frozen yogurt and we went home.
From this experience I learned that I can sustain an excellent pace for a long time. My cardiovascular fitness is terrific. I am not sure why I got such bad cramps but I dealt with them and got the job done.
I look forward to my next challenge.
My splits are below:
The race day, as usual, started early. The Apple I Phone alarm was prompt at delivering it's "old Phone," sounding blare at 3:30 am. "Cool, I was waiting to get up to start this day."
I love to train but I also love to race. Racing is the one time where you can compare yourself to others and see how you stack up.
After my customary pre-race ritual of 64 ounces of coffee and oatmeal I got dressed and my wife delivered me to the marathon venue.
So peaceful it is along the lake and in Grant Park early marathon morning. Runners have their gear bags and all seem at peace with what is about to unfold. Some are nervous as well.
People are flooding into the park from all directions. There would eventually be over 38,000 runners filling Grant Park.
I just look around and take it all in. This is a special moment. This is the culmination of many months of training. For me it was a moment to reflect on how I blended triathlon training with marathon training together. How would this play out?
My legs felt great and my cardiovascular fitness is the best it's ever been. If anything, I was concerned that my leg strength and endurance would lag behind my cardio fitness. Time will tell.
After checking my gear bag I took care of some business and then headed to corral B. Standing there was surreal. You have all of these other athletes there taking in the moment and doing their own pre-race stretching, etc.
I kept track of the weather forcast during the week. It seemed like the temperature during the race was not going to be perfect. But, I figured that the first half of my race would be run with temps in the 60's and the the remainder would be run in temps in the low to mid 70's.
My thought was, "this can't be that bad." Also, the humidity level was going to be nominal. I also had my last two triathlons to draw experience from where the temperatures during the run was mid 90's and very humid.
Standing in the corral just minutes before the start I looked east towards the lake and saw the sun rising. Then I once again got teary eyed that the time was here. This would be it for a while. It would be some time until I would be on the lakefron path with my running friends. The friends I don't know. I only know their faces. The faces of dedication and commitment. Today I would run with them. This is going to be a great day for a long run.
It was great to hear the starting horn. We all moved forward like cattle at first. Before you know it we are off and running.
My goal was to run the first 13-20 miles at a swift pace and then coast in. I thought, "lets do as many miles as possible at a really good pace before it may get too warm." So, that's what I did.
I was not sure at all what the cruising speed would be. I was going to allow my body to dictate that. My minimum goal was to come in 3:30 or less. The meant averaging approx 8 minute miles for the race.
It did not take long until I realized that a pace around 7:30 was comfortable. I felt fast and fresh. I was having a ball with the fans lining the street as I high fived as many kids as possible. I was also telling the fans that they would be out there on the marathon course running next year.
The miles were clipping by. I got in a few conversations with others along the way. I asked one girl how she was feeling and then we got in a conversation about triathlons. In a split second she tripped and fell and I stopped to protect her from getting run over. I helped her up and we were off again.
I would run into her several times during the race. It was funny.
I kept myself hydrated and also poured water on myself during the race. This has become a proactive routine as I learned this in my triathlons in the excessive heat. It keeps me cool.
I just kept cruising. No problems whatsoever. My breathing and heart rate were totally under control. I had visions of a 3:20:00 on my mind.
But, things changed during mile 23 per my Garmin. I started getting a right hamstring cramp. I've dealt with this exact cramp in this leg before. I would stop and stretch it out. This happened about 5 or 6 time during the last 4 miles. It was bad enough to make me change my running gait. I just wanted to run damn it.
Give me pain. I had pain. I could feel the pain in my quads down to the bone. Fine!! I love pain and can deal with it. My feet hurt. So what!
It's the cramping that really gets me. I am not sure if you can run with cramps or not. What happens if you don't stop and just keep running. My hamstring cramps feel like a charlie horse starting. When I would stop and feel it, it felt like an apple. I would just stretch and go, stretch and go.
Then I started getting worried about not getting in under 3:30:00. I would be so disappointed if that happened. I was not going to let that happen. I had worked to hard all day.
I was running stiff legged trying not to bend my leg too much. My hips were doing most of the work. Running up Roosevelt was slow motion. Please let me do this.
I made it up the hill with no cramps and turned left towards the finish. My Garmin said, 3:27: something. I'm thinking, "how long can it take to go only 200 meters?" Seemed like forever.
The closer I got the more I had to drag my right leg. But, finally I crossed the finish line and stood there. I walked ever so slowly forward. The Garmin said, 3:29 something.
Whew, I did it! A new PR, another BQ and a NYC Marathon qualification.
I could hardly walk and it took a while to get the medal and refreshments. I was in pain.
I met my wife and we decided to begin our 2 mile walk north to the Bloomingdales building. I think this walk was harder than the run. I could only go so fast which was snails pace.
I did change my shirt, socks and shoes before we walked. My wife wanted me to change my shorts and I was like, "no way Jose." If I bent my legs who knows what would happen. So, I thank my wife for changing my socks and shoes for me.
I had one cramp in my left leg that was strange. It started in/on my shin muscle and it started pulling my foot towards my knee. I did not know what to do. Thank God it went away.
During our walk to Bloomingdales I actually ran into that girl runner who I helped up after her fall. I looked at her and said, "hey, it's my friend." I introduced her to my wife and asked how she did. She was happy and ran a 3:40:00.
Once at the Bloomingdale building I got a large pomagranete frozen yogurt and we went home.
From this experience I learned that I can sustain an excellent pace for a long time. My cardiovascular fitness is terrific. I am not sure why I got such bad cramps but I dealt with them and got the job done.
I look forward to my next challenge.
The race day, as usual, started early. The Apple I Phone alarm was prompt at delivering it's "old Phone," sounding blare at 3:30 am. "Cool, I was waiting to get up to start this day."
I love to train but I also love to race. Racing is the one time where you can compare yourself to others and see how you stack up.
After my customary pre-race ritual of 64 ounces of coffee and oatmeal I got dressed and my wife delivered me to the marathon venue.
So peaceful it is along the lake and in Grant Park early marathon morning. Runners have their gear bags and all seem at peace with what is about to unfold. Some are nervous as well.
People are flooding into the park from all directions. There would eventually be over 38,000 runners filling Grant Park.
I just look around and take it all in. This is a special moment. This is the culmination of many months of training. For me it was a moment to reflect on how I blended triathlon training with marathon training together. How would this play out?
My legs felt great and my cardiovascular fitness is the best it's ever been. If anything, I was concerned that my leg strength and endurance would lag behind my cardio fitness. Time will tell.
After checking my gear bag I took care of some business and then headed to corral B. Standing there was surreal. You have all of these other athletes there taking in the moment and doing their own pre-race stretching, etc.
I kept track of the weather forcast during the week. It seemed like the temperature during the race was not going to be perfect. But, I figured that the first half of my race would be run with temps in the 60's and the the remainder would be run in temps in the low to mid 70's.
My thought was, "this can't be that bad." Also, the humidity level was going to be nominal. I also had my last two triathlons to draw experience from where the temperatures during the run was mid 90's and very humid.
Standing in the corral just minutes before the start I looked east towards the lake and saw the sun rising. Then I once again got teary eyed that the time was here. This would be it for a while. It would be some time until I would be on the lakefron path with my running friends. The friends I don't know. I only know their faces. The faces of dedication and commitment. Today I would run with them. This is going to be a great day for a long run.
It was great to hear the starting horn. We all moved forward like cattle at first. Before you know it we are off and running.
My goal was to run the first 13-20 miles at a swift pace and then coast in. I thought, "lets do as many miles as possible at a really good pace before it may get too warm." So, that's what I did.
I was not sure at all what the cruising speed would be. I was going to allow my body to dictate that. My minimum goal was to come in 3:30 or less. The meant averaging approx 8 minute miles for the race.
It did not take long until I realized that a pace around 7:30 was comfortable. I felt fast and fresh. I was having a ball with the fans lining the street as I high fived as many kids as possible. I was also telling the fans that they would be out there on the marathon course running next year.
The miles were clipping by. I got in a few conversations with others along the way. I asked one girl how she was feeling and then we got in a conversation about triathlons. In a split second she tripped and fell and I stopped to protect her from getting run over. I helped her up and we were off again.
I would run into her several times during the race. It was funny.
I kept myself hydrated and also poured water on myself during the race. This has become a proactive routine as I learned this in my triathlons in the excessive heat. It keeps me cool.
I just kept cruising. No problems whatsoever. My breathing and heart rate were totally under control. I had visions of a 3:20:00 on my mind.
But, things changed during mile 23 per my Garmin. I started getting a right hamstring cramp. I've dealt with this exact cramp in this leg before. I would stop and stretch it out. This happened about 5 or 6 time during the last 4 miles. It was bad enough to make me change my running gait. I just wanted to run damn it.
Give me pain. I had pain. I could feel the pain in my quads down to the bone. Fine!! I love pain and can deal with it. My feet hurt. So what!
It's the cramping that really gets me. I am not sure if you can run with cramps or not. What happens if you don't stop and just keep running. My hamstring cramps feel like a charlie horse starting. When I would stop and feel it, it felt like an apple. I would just stretch and go, stretch and go.
Then I started getting worried about not getting in under 3:30:00. I would be so disappointed if that happened. I was not going to let that happen. I had worked to hard all day.
I was running stiff legged trying not to bend my leg too much. My hips were doing most of the work. Running up Roosevelt was slow motion. Please let me do this.
I made it up the hill with no cramps and turned left towards the finish. My Garmin said, 3:27: something. I'm thinking, "how long can it take to go only 200 meters?" Seemed like forever.
The closer I got the more I had to drag my right leg. But, finally I crossed the finish line and stood there. I walked ever so slowly forward. The Garmin said, 3:29 something.
Whew, I did it! A new PR, another BQ and a NYC Marathon qualification.
I could hardly walk and it took a while to get the medal and refreshments. I was in pain.
I met my wife and we decided to begin our 2 mile walk north to the Bloomingdales building. I think this walk was harder than the run. I could only go so fast which was snails pace.
I did change my shirt, socks and shoes before we walked. My wife wanted me to change my shorts and I was like, "no way Jose." If I bent my legs who knows what would happen. So, I thank my wife for changing my socks and shoes for me.
I had one cramp in my left leg that was strange. It started in/on my shin muscle and it started pulling my foot towards my knee. I did not know what to do. Thank God it went away.
During our walk to Bloomingdales I actually ran into that girl runner who I helped up after her fall. I looked at her and said, "hey, it's my friend." I introduced her to my wife and asked how she did. She was happy and ran a 3:40:00.
Once at the Bloomingdale building I got a large pomagranete frozen yogurt and we went home.
From this experience I learned that I can sustain an excellent pace for a long time. My cardiovascular fitness is terrific. I am not sure why I got such bad cramps but I dealt with them and got the job done.
I look forward to my next challenge.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Steps Calories
1 0:06:43 0:05:36 1 115 130 6:43 5:36 0:55 0 92
2 0:01:27 0:01:06 0.23 204 201 6:26 4:52 2:30 0 23
3 0:07:14 0:07:11 1 194 191 7:14 7:11 2:20 0 123
4 0:07:21 0:07:18 1 0 0 7:21 7:18 2:14 0 121
5 0:07:33 0:07:27 1 0 4 7:33 7:27 4:20 0 123
6 0:07:33 0:07:33 1 6 0 7:34 7:33 5:27 0 120
7 0:07:39 0:07:40 1 3 3 7:39 7:40 6:31 0 120
8 0:07:35 0:07:34 1 16 13 7:35 7:34 5:54 0 120
9 0:07:21 0:07:21 1 0 10 7:21 7:21 4:18 0 121
10 0:07:35 0:07:35 1 10 0 7:36 7:35 6:53 0 120
11 0:07:28 0:07:25 1 3 0 7:28 7:25 6:51 0 119
12 0:07:29 0:07:28 1 0 4 7:29 7:28 7:02 0 120
13 0:07:28 0:07:25 1 0 7 7:28 7:25 6:40 0 119
14 0:07:27 0:07:25 1 15 13 7:27 7:25 4:42 0 121
15 0:07:14 0:07:14 1 7 8 7:14 7:14 2:44 0 125
16 0:07:30 0:07:26 1 5 0 7:30 7:26 6:50 0 120
17 0:07:27 0:07:28 1 0 5 7:27 7:28 6:54 0 119
18 0:07:30 0:07:30 1 3 6 7:30 7:30 6:12 0 120
19 0:07:38 0:07:34 1 7 0 7:38 7:34 6:56 0 119
20 0:07:39 0:07:36 1 3 0 7:39 7:36 7:01 0 120
21 0:07:54 0:07:52 1 0 0 7:54 7:52 6:29 0 120
22 0:07:43 0:07:38 1 0 7 7:43 7:38 6:57 0 119
23 0:08:07 0:08:03 1 6 0 8:07 8:03 6:24 0 119
24 0:08:18 0:08:17 1 13 30 8:18 8:17 7:07 0 119
25 0:08:52 0:08:48 1 14 0 8:52 8:48 7:51 0 119
26 0:09:14 0:08:58 1 0 11 9:14 8:58 8:04 0 113
27 0:09:46 0:09:43 1 11 0 9:46 9:43 6:52 0 116
28 0:06:33 0:06:31 0.67 10 4 9:49 9:45 5:33 0 79
Summary 3:29:32 3:26:42 26.89 646 645 7:47 7:41 0:55 0 3,189
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
I love to train but I also love to race. Racing is the one time where you can compare yourself to others and see how you stack up.
After my customary pre-race ritual of 64 ounces of coffee and oatmeal I got dressed and my wife delivered me to the marathon venue.
So peaceful it is along the lake and in Grant Park early marathon morning. Runners have their gear bags and all seem at peace with what is about to unfold. Some are nervous as well.
People are flooding into the park from all directions. There would eventually be over 38,000 runners filling Grant Park.
I just look around and take it all in. This is a special moment. This is the culmination of many months of training. For me it was a moment to reflect on how I blended triathlon training with marathon training together. How would this play out?
My legs felt great and my cardiovascular fitness is the best it's ever been. If anything, I was concerned that my leg strength and endurance would lag behind my cardio fitness. Time will tell.
After checking my gear bag I took care of some business and then headed to corral B. Standing there was surreal. You have all of these other athletes there taking in the moment and doing their own pre-race stretching, etc.
I kept track of the weather forcast during the week. It seemed like the temperature during the race was not going to be perfect. But, I figured that the first half of my race would be run with temps in the 60's and the the remainder would be run in temps in the low to mid 70's.
My thought was, "this can't be that bad." Also, the humidity level was going to be nominal. I also had my last two triathlons to draw experience from where the temperatures during the run was mid 90's and very humid.
Standing in the corral just minutes before the start I looked east towards the lake and saw the sun rising. Then I once again got teary eyed that the time was here. This would be it for a while. It would be some time until I would be on the lakefron path with my running friends. The friends I don't know. I only know their faces. The faces of dedication and commitment.
Today I would run with them. This is going to be a great day for a long run.
It was great to hear the starting horn. We all moved forward like cattle at first. Before you know it we are off and running.
My goal was to run the first 13-20 miles at a swift pace and then coast in. I thought, "lets do as many miles as possible at a really good pace before it may get too warm." So, that's what I did.
I was not sure at all what the cruising speed would be. I was going to allow my body to dictate that. My minimum goal was to come in at 3:30 or less. The meant averaging approx 8 minute miles for the race.
It did not take long until I realized that a pace around 7:30 was comfortable. I felt fast and fresh. I was having a ball with the fans lining the street as I high fived as many kids as possible. I was also telling the fans that they would be out there on the marathon course running next year.
The miles were clipping by. I got in a few conversations with others along the way. I asked one girl how she was feeling and then we got in a conversation about triathlons. In a split second she tripped and fell and I stopped to protect her from getting run over. I helped her up and we were off again.
I would run into her several times during the race. It was funny.
I kept myself hydrated and also poured water on myself during the race. This has become a proactive routine as I learned this in my triathlons in the excessive heat. It keeps me cool.
I just kept cruising. No problems whatsoever. My breathing and heart rate were totally under control. I had visions of a 3:20:00 marathon.
But, things changed during mile 23 per my Garmin. I started getting a right hamstring cramp. I've dealt with this exact cramp in this leg before. I would stop and stretch it out. This happened about 5 or 6 times during the last 4 miles. It was bad enough to make me change my running gait. I just wanted to run damn it.
Give me pain. I had pain. I could feel the pain in my quads down to the bone. Fine!! I love pain and can deal with it. My feet hurt. So what!
I know that the mind tricks the body into easing up. The body can do so much more than the mind sometimes lets it. "Break through the obstruction." "Pain is temporary." These were my thoughts.
It's the cramping that really gets me. I am not sure if you can run with cramps or not. What happens if you don't stop and just keep running. My hamstring cramps feel like a charlie horse starting. When I would stop and feel it, it felt like an apple. I would just stretch and go, stretch and go.
Then I started getting worried about not getting in under 3:30:00. I would be so disappointed if that happened. I was not going to let that happen. I had worked to hard all day.
I was running stiff legged trying not to bend my leg too much. My hips were doing most of the work. Running up Roosevelt was slow motion.
Please let me do this.
I made it up the hill with no cramps and turned left towards the finish. My Garmin said, 3:27: something. I'm thinking, "how long can it take to go only 200 meters?" Seemed like forever.
The closer I got the more I had to drag my right leg. But, finally I crossed the finish line and stood there. I walked ever so slowly forward. The Garmin said, 3:29 something.
Whew, I did it! A new PR, another BQ and a NYC Marathon qualification.
I could hardly walk and it took a while to get the medal and refreshments. I was in pain.
I met my wife and we decided to begin our 2 mile walk north to the Bloomingdales building. I think this walk was harder than the run. I could only go so fast which was snails pace. About 1.5 mph, if that.
I did change my shirt, socks and shoes before we walked. My wife wanted me to change my shorts and I was like, "no way Jose." If I bent my legs who knows what would happen. So, I thank my wife for changing my socks and shoes for me.
I had one cramp in my left leg that was strange. It started in/on my shin muscle and it started pulling my foot towards my knee. I did not know what to do. Thank God it went away.
During our walk to Bloomingdales I actually ran into that girl runner who I helped up after her fall. I looked at her and said, "hey, it's my friend." I introduced her to my wife and asked how she did. She was happy and ran a 3:40:00.
Once at the Bloomingdale building I got a large pomagranete frozen yogurt and we went home.
From this experience I learned that I can sustain an excellent pace for a long time. My cardiovascular fitness is terrific. I am not sure why I got such bad cramps but I dealt with them and got the job done.
I look forward to my next challenge.
My splits are below:
The race day, as usual, started early. The Apple I Phone alarm was prompt at delivering it's "old Phone," sounding blare at 3:30 am. "Cool, I was waiting to get up to start this day."
I love to train but I also love to race. Racing is the one time where you can compare yourself to others and see how you stack up.
After my customary pre-race ritual of 64 ounces of coffee and oatmeal I got dressed and my wife delivered me to the marathon venue.
So peaceful it is along the lake and in Grant Park early marathon morning. Runners have their gear bags and all seem at peace with what is about to unfold. Some are nervous as well.
People are flooding into the park from all directions. There would eventually be over 38,000 runners filling Grant Park.
I just look around and take it all in. This is a special moment. This is the culmination of many months of training. For me it was a moment to reflect on how I blended triathlon training with marathon training together. How would this play out?
My legs felt great and my cardiovascular fitness is the best it's ever been. If anything, I was concerned that my leg strength and endurance would lag behind my cardio fitness. Time will tell.
After checking my gear bag I took care of some business and then headed to corral B. Standing there was surreal. You have all of these other athletes there taking in the moment and doing their own pre-race stretching, etc.
I kept track of the weather forcast during the week. It seemed like the temperature during the race was not going to be perfect. But, I figured that the first half of my race would be run with temps in the 60's and the the remainder would be run in temps in the low to mid 70's.
My thought was, "this can't be that bad." Also, the humidity level was going to be nominal. I also had my last two triathlons to draw experience from where the temperatures during the run was mid 90's and very humid.
Standing in the corral just minutes before the start I looked east towards the lake and saw the sun rising. Then I once again got teary eyed that the time was here. This would be it for a while. It would be some time until I would be on the lakefron path with my running friends. The friends I don't know. I only know their faces. The faces of dedication and commitment. Today I would run with them. This is going to be a great day for a long run.
It was great to hear the starting horn. We all moved forward like cattle at first. Before you know it we are off and running.
My goal was to run the first 13-20 miles at a swift pace and then coast in. I thought, "lets do as many miles as possible at a really good pace before it may get too warm." So, that's what I did.
I was not sure at all what the cruising speed would be. I was going to allow my body to dictate that. My minimum goal was to come in 3:30 or less. The meant averaging approx 8 minute miles for the race.
It did not take long until I realized that a pace around 7:30 was comfortable. I felt fast and fresh. I was having a ball with the fans lining the street as I high fived as many kids as possible. I was also telling the fans that they would be out there on the marathon course running next year.
The miles were clipping by. I got in a few conversations with others along the way. I asked one girl how she was feeling and then we got in a conversation about triathlons. In a split second she tripped and fell and I stopped to protect her from getting run over. I helped her up and we were off again.
I would run into her several times during the race. It was funny.
I kept myself hydrated and also poured water on myself during the race. This has become a proactive routine as I learned this in my triathlons in the excessive heat. It keeps me cool.
I just kept cruising. No problems whatsoever. My breathing and heart rate were totally under control. I had visions of a 3:20:00 on my mind.
But, things changed during mile 23 per my Garmin. I started getting a right hamstring cramp. I've dealt with this exact cramp in this leg before. I would stop and stretch it out. This happened about 5 or 6 time during the last 4 miles. It was bad enough to make me change my running gait. I just wanted to run damn it.
Give me pain. I had pain. I could feel the pain in my quads down to the bone. Fine!! I love pain and can deal with it. My feet hurt. So what!
It's the cramping that really gets me. I am not sure if you can run with cramps or not. What happens if you don't stop and just keep running. My hamstring cramps feel like a charlie horse starting. When I would stop and feel it, it felt like an apple. I would just stretch and go, stretch and go.
Then I started getting worried about not getting in under 3:30:00. I would be so disappointed if that happened. I was not going to let that happen. I had worked to hard all day.
I was running stiff legged trying not to bend my leg too much. My hips were doing most of the work. Running up Roosevelt was slow motion. Please let me do this.
I made it up the hill with no cramps and turned left towards the finish. My Garmin said, 3:27: something. I'm thinking, "how long can it take to go only 200 meters?" Seemed like forever.
The closer I got the more I had to drag my right leg. But, finally I crossed the finish line and stood there. I walked ever so slowly forward. The Garmin said, 3:29 something.
Whew, I did it! A new PR, another BQ and a NYC Marathon qualification.
I could hardly walk and it took a while to get the medal and refreshments. I was in pain.
I met my wife and we decided to begin our 2 mile walk north to the Bloomingdales building. I think this walk was harder than the run. I could only go so fast which was snails pace.
I did change my shirt, socks and shoes before we walked. My wife wanted me to change my shorts and I was like, "no way Jose." If I bent my legs who knows what would happen. So, I thank my wife for changing my socks and shoes for me.
I had one cramp in my left leg that was strange. It started in/on my shin muscle and it started pulling my foot towards my knee. I did not know what to do. Thank God it went away.
During our walk to Bloomingdales I actually ran into that girl runner who I helped up after her fall. I looked at her and said, "hey, it's my friend." I introduced her to my wife and asked how she did. She was happy and ran a 3:40:00.
Once at the Bloomingdale building I got a large pomagranete frozen yogurt and we went home.
From this experience I learned that I can sustain an excellent pace for a long time. My cardiovascular fitness is terrific. I am not sure why I got such bad cramps but I dealt with them and got the job done.
I look forward to my next challenge.
The race day, as usual, started early. The Apple I Phone alarm was prompt at delivering it's "old Phone," sounding blare at 3:30 am. "Cool, I was waiting to get up to start this day."
I love to train but I also love to race. Racing is the one time where you can compare yourself to others and see how you stack up.
After my customary pre-race ritual of 64 ounces of coffee and oatmeal I got dressed and my wife delivered me to the marathon venue.
So peaceful it is along the lake and in Grant Park early marathon morning. Runners have their gear bags and all seem at peace with what is about to unfold. Some are nervous as well.
People are flooding into the park from all directions. There would eventually be over 38,000 runners filling Grant Park.
I just look around and take it all in. This is a special moment. This is the culmination of many months of training. For me it was a moment to reflect on how I blended triathlon training with marathon training together. How would this play out?
My legs felt great and my cardiovascular fitness is the best it's ever been. If anything, I was concerned that my leg strength and endurance would lag behind my cardio fitness. Time will tell.
After checking my gear bag I took care of some business and then headed to corral B. Standing there was surreal. You have all of these other athletes there taking in the moment and doing their own pre-race stretching, etc.
I kept track of the weather forcast during the week. It seemed like the temperature during the race was not going to be perfect. But, I figured that the first half of my race would be run with temps in the 60's and the the remainder would be run in temps in the low to mid 70's.
My thought was, "this can't be that bad." Also, the humidity level was going to be nominal. I also had my last two triathlons to draw experience from where the temperatures during the run was mid 90's and very humid.
Standing in the corral just minutes before the start I looked east towards the lake and saw the sun rising. Then I once again got teary eyed that the time was here. This would be it for a while. It would be some time until I would be on the lakefron path with my running friends. The friends I don't know. I only know their faces. The faces of dedication and commitment. Today I would run with them. This is going to be a great day for a long run.
It was great to hear the starting horn. We all moved forward like cattle at first. Before you know it we are off and running.
My goal was to run the first 13-20 miles at a swift pace and then coast in. I thought, "lets do as many miles as possible at a really good pace before it may get too warm." So, that's what I did.
I was not sure at all what the cruising speed would be. I was going to allow my body to dictate that. My minimum goal was to come in 3:30 or less. The meant averaging approx 8 minute miles for the race.
It did not take long until I realized that a pace around 7:30 was comfortable. I felt fast and fresh. I was having a ball with the fans lining the street as I high fived as many kids as possible. I was also telling the fans that they would be out there on the marathon course running next year.
The miles were clipping by. I got in a few conversations with others along the way. I asked one girl how she was feeling and then we got in a conversation about triathlons. In a split second she tripped and fell and I stopped to protect her from getting run over. I helped her up and we were off again.
I would run into her several times during the race. It was funny.
I kept myself hydrated and also poured water on myself during the race. This has become a proactive routine as I learned this in my triathlons in the excessive heat. It keeps me cool.
I just kept cruising. No problems whatsoever. My breathing and heart rate were totally under control. I had visions of a 3:20:00 on my mind.
But, things changed during mile 23 per my Garmin. I started getting a right hamstring cramp. I've dealt with this exact cramp in this leg before. I would stop and stretch it out. This happened about 5 or 6 time during the last 4 miles. It was bad enough to make me change my running gait. I just wanted to run damn it.
Give me pain. I had pain. I could feel the pain in my quads down to the bone. Fine!! I love pain and can deal with it. My feet hurt. So what!
It's the cramping that really gets me. I am not sure if you can run with cramps or not. What happens if you don't stop and just keep running. My hamstring cramps feel like a charlie horse starting. When I would stop and feel it, it felt like an apple. I would just stretch and go, stretch and go.
Then I started getting worried about not getting in under 3:30:00. I would be so disappointed if that happened. I was not going to let that happen. I had worked to hard all day.
I was running stiff legged trying not to bend my leg too much. My hips were doing most of the work. Running up Roosevelt was slow motion. Please let me do this.
I made it up the hill with no cramps and turned left towards the finish. My Garmin said, 3:27: something. I'm thinking, "how long can it take to go only 200 meters?" Seemed like forever.
The closer I got the more I had to drag my right leg. But, finally I crossed the finish line and stood there. I walked ever so slowly forward. The Garmin said, 3:29 something.
Whew, I did it! A new PR, another BQ and a NYC Marathon qualification.
I could hardly walk and it took a while to get the medal and refreshments. I was in pain.
I met my wife and we decided to begin our 2 mile walk north to the Bloomingdales building. I think this walk was harder than the run. I could only go so fast which was snails pace.
I did change my shirt, socks and shoes before we walked. My wife wanted me to change my shorts and I was like, "no way Jose." If I bent my legs who knows what would happen. So, I thank my wife for changing my socks and shoes for me.
I had one cramp in my left leg that was strange. It started in/on my shin muscle and it started pulling my foot towards my knee. I did not know what to do. Thank God it went away.
During our walk to Bloomingdales I actually ran into that girl runner who I helped up after her fall. I looked at her and said, "hey, it's my friend." I introduced her to my wife and asked how she did. She was happy and ran a 3:40:00.
Once at the Bloomingdale building I got a large pomagranete frozen yogurt and we went home.
From this experience I learned that I can sustain an excellent pace for a long time. My cardiovascular fitness is terrific. I am not sure why I got such bad cramps but I dealt with them and got the job done.
I look forward to my next challenge.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Steps Calories
1 0:06:43 0:05:36 1 115 130 6:43 5:36 0:55 0 92
2 0:01:27 0:01:06 0.23 204 201 6:26 4:52 2:30 0 23
3 0:07:14 0:07:11 1 194 191 7:14 7:11 2:20 0 123
4 0:07:21 0:07:18 1 0 0 7:21 7:18 2:14 0 121
5 0:07:33 0:07:27 1 0 4 7:33 7:27 4:20 0 123
6 0:07:33 0:07:33 1 6 0 7:34 7:33 5:27 0 120
7 0:07:39 0:07:40 1 3 3 7:39 7:40 6:31 0 120
8 0:07:35 0:07:34 1 16 13 7:35 7:34 5:54 0 120
9 0:07:21 0:07:21 1 0 10 7:21 7:21 4:18 0 121
10 0:07:35 0:07:35 1 10 0 7:36 7:35 6:53 0 120
11 0:07:28 0:07:25 1 3 0 7:28 7:25 6:51 0 119
12 0:07:29 0:07:28 1 0 4 7:29 7:28 7:02 0 120
13 0:07:28 0:07:25 1 0 7 7:28 7:25 6:40 0 119
14 0:07:27 0:07:25 1 15 13 7:27 7:25 4:42 0 121
15 0:07:14 0:07:14 1 7 8 7:14 7:14 2:44 0 125
16 0:07:30 0:07:26 1 5 0 7:30 7:26 6:50 0 120
17 0:07:27 0:07:28 1 0 5 7:27 7:28 6:54 0 119
18 0:07:30 0:07:30 1 3 6 7:30 7:30 6:12 0 120
19 0:07:38 0:07:34 1 7 0 7:38 7:34 6:56 0 119
20 0:07:39 0:07:36 1 3 0 7:39 7:36 7:01 0 120
21 0:07:54 0:07:52 1 0 0 7:54 7:52 6:29 0 120
22 0:07:43 0:07:38 1 0 7 7:43 7:38 6:57 0 119
23 0:08:07 0:08:03 1 6 0 8:07 8:03 6:24 0 119
24 0:08:18 0:08:17 1 13 30 8:18 8:17 7:07 0 119
25 0:08:52 0:08:48 1 14 0 8:52 8:48 7:51 0 119
26 0:09:14 0:08:58 1 0 11 9:14 8:58 8:04 0 113
27 0:09:46 0:09:43 1 11 0 9:46 9:43 6:52 0 116
28 0:06:33 0:06:31 0.67 10 4 9:49 9:45 5:33 0 79
Summary 3:29:32 3:26:42 26.89 646 645 7:47 7:41 0:55 0 3,189
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Friday, October 8, 2010
Just Do It!
Good morning.
At this time last year I was filled with excitement and ready to tackle the Chicago Marathon. It is a fun time of year and the culmination of all the months of training coming together for one final burst. All those miles. I had qualifying for the Boston Marathon on my mind. Could I do it?
It's amazing how achieving one major goal can change your life. It all starts with the "thought" and then going for it.
During last years Chicago Marathon I ran the last 1/2 marathon with quads that were killing me. I pushed through several hamstring cramps finishing in 3:35:51 and qualifying for Boston with seconds to spare.
That race gave me so much more confidence in myself. I finally realized that, "I can do this."
Then the year that unfolded for me after the marathon has just been incredible. The success at Chicago made me realize that I can pretty much do or achieve any goal I set my mind on.
I took on a new task: Triathlons. How fun. Another dream, lived.
Most, if not all of my running races and triathlons have been successes. I am not going to go over all the training I've done or bore you with details of each race or event.
The main message here is that where would I be now if I never took that chance or leap of faith. What if I still sat at home watching the Chicago Marathon on TV with the internal desire to run in it. I don't know where I'd be right now.
I am just very happy that I took that first step. There is no stopping me now.
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
At this time last year I was filled with excitement and ready to tackle the Chicago Marathon. It is a fun time of year and the culmination of all the months of training coming together for one final burst. All those miles. I had qualifying for the Boston Marathon on my mind. Could I do it?
It's amazing how achieving one major goal can change your life. It all starts with the "thought" and then going for it.
During last years Chicago Marathon I ran the last 1/2 marathon with quads that were killing me. I pushed through several hamstring cramps finishing in 3:35:51 and qualifying for Boston with seconds to spare.
That race gave me so much more confidence in myself. I finally realized that, "I can do this."
Then the year that unfolded for me after the marathon has just been incredible. The success at Chicago made me realize that I can pretty much do or achieve any goal I set my mind on.
I took on a new task: Triathlons. How fun. Another dream, lived.
Most, if not all of my running races and triathlons have been successes. I am not going to go over all the training I've done or bore you with details of each race or event.
The main message here is that where would I be now if I never took that chance or leap of faith. What if I still sat at home watching the Chicago Marathon on TV with the internal desire to run in it. I don't know where I'd be right now.
I am just very happy that I took that first step. There is no stopping me now.
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Monday, October 4, 2010
Chicago Marathon Week
Good morning.
Well, here we are. It's Chicago Marathon week and the excitement is starting to build.
A light training week this will be.
I feel great and look forward to letting my body glue itself back together. Come race day it should be all systems go.
I had my last sorta long run yesterday. It was an easy effort and I had to hold myself back. My legs wanted to go faster, especially once I hit the Lakefront path. The "passing" gene wanted to take over but I said, shut up legs.
The weather was nice and cool. Still a hat drenching sweat was had.
I was a little surprised by how low my heart rate was for this run. I don't recall ever staying under 120 beats per minute for an entire run. Interesting.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:38 0:09:25 1 0 6 9:38 9:25 8:09 108 118 0 56
2 0:08:42 0:08:38 1 11 0 8:42 8:38 6:28 114 128 0 53
3 0:08:32 0:08:30 1 2 0 8:32 8:30 6:21 115 127 0 50
4 0:08:43 0:08:29 1 95 114 8:43 8:29 4:15 115 121 0 49
5 0:08:48 0:08:38 1 13 0 8:48 8:38 5:43 115 126 0 47
6 0:08:39 0:08:08 1 6 0 8:39 8:08 7:25 116 136 0 41
7 0:08:48 0:08:28 1 0 3 8:48 8:28 7:25 117 137 0 40
8 0:08:54 0:08:20 1 0 4 8:54 8:20 7:37 117 138 0 41
9 0:08:37 0:08:26 1 8 7 8:37 8:26 7:54 118 129 0 41
10 0:00:02 0:00:03 0.01 0 0 6:55 7:54 8:22 117 117 0 0
Summary 1:19:27 1:17:05 9.01 135 134 8:49 8:33 4:15 114 138 0 418
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Well, here we are. It's Chicago Marathon week and the excitement is starting to build.
A light training week this will be.
I feel great and look forward to letting my body glue itself back together. Come race day it should be all systems go.
I had my last sorta long run yesterday. It was an easy effort and I had to hold myself back. My legs wanted to go faster, especially once I hit the Lakefront path. The "passing" gene wanted to take over but I said, shut up legs.
The weather was nice and cool. Still a hat drenching sweat was had.
I was a little surprised by how low my heart rate was for this run. I don't recall ever staying under 120 beats per minute for an entire run. Interesting.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:38 0:09:25 1 0 6 9:38 9:25 8:09 108 118 0 56
2 0:08:42 0:08:38 1 11 0 8:42 8:38 6:28 114 128 0 53
3 0:08:32 0:08:30 1 2 0 8:32 8:30 6:21 115 127 0 50
4 0:08:43 0:08:29 1 95 114 8:43 8:29 4:15 115 121 0 49
5 0:08:48 0:08:38 1 13 0 8:48 8:38 5:43 115 126 0 47
6 0:08:39 0:08:08 1 6 0 8:39 8:08 7:25 116 136 0 41
7 0:08:48 0:08:28 1 0 3 8:48 8:28 7:25 117 137 0 40
8 0:08:54 0:08:20 1 0 4 8:54 8:20 7:37 117 138 0 41
9 0:08:37 0:08:26 1 8 7 8:37 8:26 7:54 118 129 0 41
10 0:00:02 0:00:03 0.01 0 0 6:55 7:54 8:22 117 117 0 0
Summary 1:19:27 1:17:05 9.01 135 134 8:49 8:33 4:15 114 138 0 418
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Friday, October 1, 2010
New Kittens
Hello October.
Sitting comfortably in my favorite worn brown leather chair with the sun slowly making it's ascent over the houserizon, I have the essentials. With hot black coffee in hand and Chico curled on my lap it's almost time to move my position. The Sun, currently shaded and filtered by trees will soon flood my home with it's blinding light.
I enjoy this scenario every day.
A new twist is the addition of baby kittens that were born and living under our deck. They areonly about a week old. This is not the first litter of kitties to call our backyard home. It happens a few times a year.
One day I walk out of the basement door and there is mommy cat laying under one of our rose bushes letting the little ones nurse. There were four kittens but now there are only three. I had afeeling something was wrong with one of them.
His eyes were not open like the others. He was smaller too. One day I look out towards the deck from my chair and there he is on the deck. How did he get up here? He is so tiny. I kept my eye on him. I don't like to interfer with nature. He wanted his mom. He would pace back and forth. I was so worried he would go to the edge of the deck and fall 10 feet to the ground.
I could not take it anymore. I got a towel, went out there and picked him up and delivered him back with the others.
The next day the same thing happened. My thought was that the mother was separating him from the others because something was wrong. She wanted to keep the other three kittens protected and healthy.
Again, I kept my eye on him. This was tough. He would go right to the edge of the deck and somehow knew to stop. Whew, that was close. Then he would wander to another edge, stop. Whew. I again could not take it. I went out there and re-delivered the errant kitty.
Next I blocked the stairs so he could not climb them, if that's what he was doing. Maybe the mom was carrying him up here.
Well, I have not seen him since. I also only see three healthy little ones now. Perhaps nature took it's course.
I love watching them grow up and have enjoyed watching many kittens grow up over the years. Soon they will venture to the top of our deck and play. This is entertainment for Barclay and Chico.
I consider them all my friends. One of the previous kittens was one I named Callico because of his colors. He showed up the other day on our deck. It was so good to see him. Being only a few months old he's looking good.
Yesterday, I went for a nice relaxing 8 miler.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:30 0:08:59 1 0 6 9:30 8:59 1:36 113 125 0 60
2 0:08:27 0:08:24 1 11 0 8:28 8:24 6:42 126 133 0 62
3 0:08:30 0:08:25 1 3 0 8:30 8:25 6:39 127 132 0 59
4 0:08:31 0:08:28 1 0 13 8:31 8:28 7:01 125 128 0 53
5 0:08:32 0:08:30 1 14 0 8:32 8:30 5:27 128 134 0 57
6 0:08:30 0:08:29 1 0 2 8:30 8:29 7:15 131 135 0 58
7 0:08:28 0:08:29 1 0 4 8:28 8:29 7:05 132 137 0 56
8 0:08:28 0:08:26 1 0 6 8:28 8:26 7:31 133 142 0 55
9 0:00:20 0:00:19 0.04 0 0 9:01 8:29 8:31 132 133 0 1
Summary 1:09:19 1:08:29 8.04 27 32 8:37 8:31 1:36 126 142 0 461
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Sitting comfortably in my favorite worn brown leather chair with the sun slowly making it's ascent over the houserizon, I have the essentials. With hot black coffee in hand and Chico curled on my lap it's almost time to move my position. The Sun, currently shaded and filtered by trees will soon flood my home with it's blinding light.
I enjoy this scenario every day.
A new twist is the addition of baby kittens that were born and living under our deck. They areonly about a week old. This is not the first litter of kitties to call our backyard home. It happens a few times a year.
One day I walk out of the basement door and there is mommy cat laying under one of our rose bushes letting the little ones nurse. There were four kittens but now there are only three. I had afeeling something was wrong with one of them.
His eyes were not open like the others. He was smaller too. One day I look out towards the deck from my chair and there he is on the deck. How did he get up here? He is so tiny. I kept my eye on him. I don't like to interfer with nature. He wanted his mom. He would pace back and forth. I was so worried he would go to the edge of the deck and fall 10 feet to the ground.
I could not take it anymore. I got a towel, went out there and picked him up and delivered him back with the others.
The next day the same thing happened. My thought was that the mother was separating him from the others because something was wrong. She wanted to keep the other three kittens protected and healthy.
Again, I kept my eye on him. This was tough. He would go right to the edge of the deck and somehow knew to stop. Whew, that was close. Then he would wander to another edge, stop. Whew. I again could not take it. I went out there and re-delivered the errant kitty.
Next I blocked the stairs so he could not climb them, if that's what he was doing. Maybe the mom was carrying him up here.
Well, I have not seen him since. I also only see three healthy little ones now. Perhaps nature took it's course.
I love watching them grow up and have enjoyed watching many kittens grow up over the years. Soon they will venture to the top of our deck and play. This is entertainment for Barclay and Chico.
I consider them all my friends. One of the previous kittens was one I named Callico because of his colors. He showed up the other day on our deck. It was so good to see him. Being only a few months old he's looking good.
Yesterday, I went for a nice relaxing 8 miler.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:30 0:08:59 1 0 6 9:30 8:59 1:36 113 125 0 60
2 0:08:27 0:08:24 1 11 0 8:28 8:24 6:42 126 133 0 62
3 0:08:30 0:08:25 1 3 0 8:30 8:25 6:39 127 132 0 59
4 0:08:31 0:08:28 1 0 13 8:31 8:28 7:01 125 128 0 53
5 0:08:32 0:08:30 1 14 0 8:32 8:30 5:27 128 134 0 57
6 0:08:30 0:08:29 1 0 2 8:30 8:29 7:15 131 135 0 58
7 0:08:28 0:08:29 1 0 4 8:28 8:29 7:05 132 137 0 56
8 0:08:28 0:08:26 1 0 6 8:28 8:26 7:31 133 142 0 55
9 0:00:20 0:00:19 0.04 0 0 9:01 8:29 8:31 132 133 0 1
Summary 1:09:19 1:08:29 8.04 27 32 8:37 8:31 1:36 126 142 0 461
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Wednesday, September 29, 2010
Dialing In A Marathon Pace
Good morning.
As marathon day approaches the mileage gets reduced but the quality of the run stays. Fresh legs produce good quality. Yesterday when I went for my 6 miler my main goal was to see how easy it would be to run at certain marathon paces.
One marathon goal I have is to break 3:30:00 and to do this I have to average approx 8 minute miles throughout the run.
It did not take long to hit 8 pace yesterday. But, my legs said, "we have so much more to give you." My lungs and heart said, " let's get moving."
So, I sped up and soon found that 7:45 pace felt so comfortable. Breathing was easy and I was very relaxed. Really it was more like gliding than running. The feet did not spend too much time on the ground with a smooth easy cadence.
Soon I was under 7:40 pace and still was comfortable. Interesting.
What does all this mean? What is my marathon pace? What pace can I maintain for 26.2? Not sure yet.
But, I will find out on marathon day. I will listen to my body and revise as I go along.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:08:57 0:08:31 1 8 6 8:58 8:31 5:53 119 138 0 56
2 0:08:07 0:07:56 1 4 0 8:07 7:56 5:47 127 136 0 58
3 0:07:53 0:07:50 1 2 0 7:53 7:50 6:08 130 135 0 56
4 0:07:42 0:07:37 1 0 4 7:42 7:37 6:13 135 143 0 61
5 0:07:39 0:07:33 1 0 4 7:39 7:33 6:11 139 145 0 61
6 0:07:37 0:07:32 1 6 8 7:37 7:32 6:08 143 148 0 65
7 0:00:35 0:00:34 0.08 0 0 7:18 7:03 7:03 144 145 0 5
Summary 0:48:32 0:47:33 6.08 20 22 7:59 7:49 5:47 131 148 0 362
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
As marathon day approaches the mileage gets reduced but the quality of the run stays. Fresh legs produce good quality. Yesterday when I went for my 6 miler my main goal was to see how easy it would be to run at certain marathon paces.
One marathon goal I have is to break 3:30:00 and to do this I have to average approx 8 minute miles throughout the run.
It did not take long to hit 8 pace yesterday. But, my legs said, "we have so much more to give you." My lungs and heart said, " let's get moving."
So, I sped up and soon found that 7:45 pace felt so comfortable. Breathing was easy and I was very relaxed. Really it was more like gliding than running. The feet did not spend too much time on the ground with a smooth easy cadence.
Soon I was under 7:40 pace and still was comfortable. Interesting.
What does all this mean? What is my marathon pace? What pace can I maintain for 26.2? Not sure yet.
But, I will find out on marathon day. I will listen to my body and revise as I go along.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:08:57 0:08:31 1 8 6 8:58 8:31 5:53 119 138 0 56
2 0:08:07 0:07:56 1 4 0 8:07 7:56 5:47 127 136 0 58
3 0:07:53 0:07:50 1 2 0 7:53 7:50 6:08 130 135 0 56
4 0:07:42 0:07:37 1 0 4 7:42 7:37 6:13 135 143 0 61
5 0:07:39 0:07:33 1 0 4 7:39 7:33 6:11 139 145 0 61
6 0:07:37 0:07:32 1 6 8 7:37 7:32 6:08 143 148 0 65
7 0:00:35 0:00:34 0.08 0 0 7:18 7:03 7:03 144 145 0 5
Summary 0:48:32 0:47:33 6.08 20 22 7:59 7:49 5:47 131 148 0 362
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Monday, September 27, 2010
Taper Time...Chicago Marathon
Good morning.
Wow, it's the final week of September and October is staring us in the face. You can just feel a change in the air. It's almost time to start using the heat to warm our home.
I almost feel like it's time to hibernate.
A couple years ago while walking my dog Barclay on a frigid cold evening a thought came to me. I thought, "how much of your life has been spent freezing in the winter?"
Well, if I was 48 years old the answer was almost 24 years. That's 1/2 my lifetime. Twenty four years of almost hibernating inside and avoiding the rotten cold weather. Just think if you could be in a warmer climate. It would be like enjoying another lifetime of running, golf, etc.
Last year I decided to embrace the winter months and run outside. Well, I did do that. I ran in temperatures 20 below zero with wind chill. Doesn't that sound fun.
It's almost time to embrace winter again, but I do look forward to when I can spend my winter months in a warmer climate. "Living" is so much easier when it's nice and warm outside.
The main bulk of Chicago Marathon training is over and it's time to taper towards the actual event, 10/10/10. This weekend were my final major runs. I had an excellent 6 mile speed session on Saturday and a nice slow 13.1 miler yesterday. My speed is great and my cardiovascular fitness is outstanding.
When I saw that my average heart rate yesterday was 116 beats per minute during the 13.1 miler I was happily surprised. My runs looked like this:
SATURDAY
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:06 0:08:49 1 0 6 9:06 8:49 7:40 107 121 0 50
2 0:07:39 0:07:37 1 11 0 7:39 7:37 6:05 129 141 0 60
3 0:07:14 0:07:12 1 3 0 7:14 7:12 6:22 137 147 0 58
4 0:07:15 0:07:06 1 0 4 7:15 7:06 5:58 142 159 0 54
5 0:06:57 0:06:56 1 0 4 6:57 6:56 6:06 141 152 0 57
6 0:06:38 0:06:38 1 0 7 6:38 6:38 6:07 155 164 0 62
7 0:00:03 0:00:03 0.01 9 0 5:31 5:05 6:18 160 160 0 0
Summary 0:44:55 0:44:21 6.01 23 21 7:28 7:22 5:58 133 164 0 341
SUNDAY
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:25 0:08:43 1 0 5 9:25 8:43 7:01 124 152 0 37
2 0:08:59 0:08:56 1 9 0 8:59 8:56 6:35 115 120 0 54
3 0:08:44 0:08:38 1 3 0 8:44 8:38 7:02 115 121 0 51
4 0:08:47 0:08:32 1 0 19 8:47 8:32 3:56 116 124 0 52
5 0:08:59 0:08:53 1 9 0 8:59 8:53 8:11 113 119 0 46
6 0:08:55 0:08:46 1 0 9 8:55 8:46 8:00 113 120 0 43
7 0:08:59 0:08:50 1 13 0 8:59 8:50 4:26 113 125 0 44
8 0:08:52 0:08:46 1 6 0 8:52 8:46 7:42 118 126 0 48
9 0:08:43 0:08:39 1 0 5 8:43 8:39 6:49 120 129 0 49
10 0:08:55 0:08:50 1 4 0 8:55 8:50 7:02 117 121 0 44
11 0:09:00 0:08:56 1 0 0 9:00 8:56 7:29 117 122 0 43
12 0:08:59 0:08:57 1 0 6 8:59 8:57 7:08 117 123 0 43
13 0:08:56 0:08:55 1 6 8 8:56 8:55 7:55 120 123 0 46
14 0:01:03 0:01:03 0.12 0 0 8:54 8:51 8:15 120 121 0 5
Summary 1:57:22 1:55:24 13.12 49 52 8:56 8:47 3:56 116 152 0 605
Edited by Silentrunner 9/27/2010 6:45 AM
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Wow, it's the final week of September and October is staring us in the face. You can just feel a change in the air. It's almost time to start using the heat to warm our home.
I almost feel like it's time to hibernate.
A couple years ago while walking my dog Barclay on a frigid cold evening a thought came to me. I thought, "how much of your life has been spent freezing in the winter?"
Well, if I was 48 years old the answer was almost 24 years. That's 1/2 my lifetime. Twenty four years of almost hibernating inside and avoiding the rotten cold weather. Just think if you could be in a warmer climate. It would be like enjoying another lifetime of running, golf, etc.
Last year I decided to embrace the winter months and run outside. Well, I did do that. I ran in temperatures 20 below zero with wind chill. Doesn't that sound fun.
It's almost time to embrace winter again, but I do look forward to when I can spend my winter months in a warmer climate. "Living" is so much easier when it's nice and warm outside.
The main bulk of Chicago Marathon training is over and it's time to taper towards the actual event, 10/10/10. This weekend were my final major runs. I had an excellent 6 mile speed session on Saturday and a nice slow 13.1 miler yesterday. My speed is great and my cardiovascular fitness is outstanding.
When I saw that my average heart rate yesterday was 116 beats per minute during the 13.1 miler I was happily surprised. My runs looked like this:
SATURDAY
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:06 0:08:49 1 0 6 9:06 8:49 7:40 107 121 0 50
2 0:07:39 0:07:37 1 11 0 7:39 7:37 6:05 129 141 0 60
3 0:07:14 0:07:12 1 3 0 7:14 7:12 6:22 137 147 0 58
4 0:07:15 0:07:06 1 0 4 7:15 7:06 5:58 142 159 0 54
5 0:06:57 0:06:56 1 0 4 6:57 6:56 6:06 141 152 0 57
6 0:06:38 0:06:38 1 0 7 6:38 6:38 6:07 155 164 0 62
7 0:00:03 0:00:03 0.01 9 0 5:31 5:05 6:18 160 160 0 0
Summary 0:44:55 0:44:21 6.01 23 21 7:28 7:22 5:58 133 164 0 341
SUNDAY
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:25 0:08:43 1 0 5 9:25 8:43 7:01 124 152 0 37
2 0:08:59 0:08:56 1 9 0 8:59 8:56 6:35 115 120 0 54
3 0:08:44 0:08:38 1 3 0 8:44 8:38 7:02 115 121 0 51
4 0:08:47 0:08:32 1 0 19 8:47 8:32 3:56 116 124 0 52
5 0:08:59 0:08:53 1 9 0 8:59 8:53 8:11 113 119 0 46
6 0:08:55 0:08:46 1 0 9 8:55 8:46 8:00 113 120 0 43
7 0:08:59 0:08:50 1 13 0 8:59 8:50 4:26 113 125 0 44
8 0:08:52 0:08:46 1 6 0 8:52 8:46 7:42 118 126 0 48
9 0:08:43 0:08:39 1 0 5 8:43 8:39 6:49 120 129 0 49
10 0:08:55 0:08:50 1 4 0 8:55 8:50 7:02 117 121 0 44
11 0:09:00 0:08:56 1 0 0 9:00 8:56 7:29 117 122 0 43
12 0:08:59 0:08:57 1 0 6 8:59 8:57 7:08 117 123 0 43
13 0:08:56 0:08:55 1 6 8 8:56 8:55 7:55 120 123 0 46
14 0:01:03 0:01:03 0.12 0 0 8:54 8:51 8:15 120 121 0 5
Summary 1:57:22 1:55:24 13.12 49 52 8:56 8:47 3:56 116 152 0 605
Edited by Silentrunner 9/27/2010 6:45 AM
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Friday, September 24, 2010
Active Recovery
Good morning.
Recovery from last weekends 1/2 Ironman has gone well. I am one of those who believes in "active" recovery. I don't just sit around waiting for the body to feel good. I get up and move around. This helps get the blood moving and promotes healing.
I started my week with a 6 mile slow run on Monday. I was happy with the heart rate data. I thought it would be more elevated.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:37 0:04:23 1 0 7 9:37 4:23 5:52 114 128 0 58
2 0:09:14 0:04:08 1 10 0 9:14 4:08 7:05 118 124 0 60
3 0:08:57 0:04:13 1 3 0 8:57 4:13 5:45 120 126 0 54
4 0:09:18 0:03:11 1 0 2 9:18 3:11 6:12 119 126 0 53
5 0:09:16 0:03:45 1 0 6 9:16 3:45 7:11 121 130 0 48
6 0:09:05 0:04:45 1 6 8 9:05 4:45 7:47 124 129 0 55
7 0:00:48 0:00:28 0.09 0 0 8:57 5:09 8:18 123 125 0 4
Summary 0:56:18 0:24:53 6.09 19 23 9:14 4:05 5:45 119 130 0 332
Tuesday was an actual day off. Sometimes taking a full day off is a major accomplishment. It is so so hard to do.
Wednesday I decided to exercise on the elliptical and got in a smooth non-impact, blood pumping 4 miles. The elliptical is a terrific machine.
Thursday I ventured back to the pool and decided to begin working on bilateral breathing and other techniques. It went pretty well. It will be nice to work on drills for a while and not worry about speed so much. I also did a few lengths of breast stroke to work other swim muscles.
Since I am still preparing for the Chicago Marathon I decided to run an 8 miler late Thursday afternoon. It was another hot day with the temps around 90 degrees. We also had very windy conditions. Heading west was a real test. I decided not to fight the wind and just ran easily. Nevertheless it was a good run. I got in two miles at marathon pace and then relaxed as I headed home into the strong winds:
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:09 0:08:51 1 0 6 9:09 8:51 7:11 121 134 0 64
2 0:08:30 0:08:22 1 13 0 8:30 8:22 6:30 131 139 0 65
3 0:07:57 0:07:53 1 0 0 7:57 7:53 6:46 141 145 0 67
4 0:07:56 0:07:55 1 0 19 7:56 7:55 6:02 143 148 0 65
5 0:08:13 0:08:09 1 20 0 8:13 8:09 6:06 143 151 0 67
6 0:08:18 0:08:13 1 0 3 8:18 8:13 6:21 147 154 0 70
7 0:08:28 0:08:20 1 0 4 8:28 8:20 6:54 145 151 0 63
8 0:08:25 0:08:16 1 6 8 8:25 8:16 7:37 146 153 0 65
9 0:00:37 0:00:36 0.08 0 0 8:10 7:49 7:25 150 151 0 6
Summary 1:07:37 1:06:35 8.08 39 41 8:22 8:14 6:02 139 154 0 532
Today was another non-impact 4 mile elliptical workout.
Just a little over 2 weeks before the marathon. One more sorta long run this weekend then its all downhill. Two more weeks to taper and refresh. I'll be ready.
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Recovery from last weekends 1/2 Ironman has gone well. I am one of those who believes in "active" recovery. I don't just sit around waiting for the body to feel good. I get up and move around. This helps get the blood moving and promotes healing.
I started my week with a 6 mile slow run on Monday. I was happy with the heart rate data. I thought it would be more elevated.
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:37 0:04:23 1 0 7 9:37 4:23 5:52 114 128 0 58
2 0:09:14 0:04:08 1 10 0 9:14 4:08 7:05 118 124 0 60
3 0:08:57 0:04:13 1 3 0 8:57 4:13 5:45 120 126 0 54
4 0:09:18 0:03:11 1 0 2 9:18 3:11 6:12 119 126 0 53
5 0:09:16 0:03:45 1 0 6 9:16 3:45 7:11 121 130 0 48
6 0:09:05 0:04:45 1 6 8 9:05 4:45 7:47 124 129 0 55
7 0:00:48 0:00:28 0.09 0 0 8:57 5:09 8:18 123 125 0 4
Summary 0:56:18 0:24:53 6.09 19 23 9:14 4:05 5:45 119 130 0 332
Tuesday was an actual day off. Sometimes taking a full day off is a major accomplishment. It is so so hard to do.
Wednesday I decided to exercise on the elliptical and got in a smooth non-impact, blood pumping 4 miles. The elliptical is a terrific machine.
Thursday I ventured back to the pool and decided to begin working on bilateral breathing and other techniques. It went pretty well. It will be nice to work on drills for a while and not worry about speed so much. I also did a few lengths of breast stroke to work other swim muscles.
Since I am still preparing for the Chicago Marathon I decided to run an 8 miler late Thursday afternoon. It was another hot day with the temps around 90 degrees. We also had very windy conditions. Heading west was a real test. I decided not to fight the wind and just ran easily. Nevertheless it was a good run. I got in two miles at marathon pace and then relaxed as I headed home into the strong winds:
Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Steps Calories
1 0:09:09 0:08:51 1 0 6 9:09 8:51 7:11 121 134 0 64
2 0:08:30 0:08:22 1 13 0 8:30 8:22 6:30 131 139 0 65
3 0:07:57 0:07:53 1 0 0 7:57 7:53 6:46 141 145 0 67
4 0:07:56 0:07:55 1 0 19 7:56 7:55 6:02 143 148 0 65
5 0:08:13 0:08:09 1 20 0 8:13 8:09 6:06 143 151 0 67
6 0:08:18 0:08:13 1 0 3 8:18 8:13 6:21 147 154 0 70
7 0:08:28 0:08:20 1 0 4 8:28 8:20 6:54 145 151 0 63
8 0:08:25 0:08:16 1 6 8 8:25 8:16 7:37 146 153 0 65
9 0:00:37 0:00:36 0.08 0 0 8:10 7:49 7:25 150 151 0 6
Summary 1:07:37 1:06:35 8.08 39 41 8:22 8:14 6:02 139 154 0 532
Today was another non-impact 4 mile elliptical workout.
Just a little over 2 weeks before the marathon. One more sorta long run this weekend then its all downhill. Two more weeks to taper and refresh. I'll be ready.
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Tuesday, September 21, 2010
Branson 1/2 Ironman Race Report
Tuesday, September 21
Good morning.
Branson 1/2 Ironman Report:
Boy oh boy. How does one describe this event? How does a participant convey the difficulty of the Ozark Mountain bike leg of the race?
One way is to hear it from a couple professionals who competed in the race.
Michael Lovato is a professional triathlete and an Ironman winner. Michael said:
"Reflecting on the race yesterday: this Branson course really should be a world championship event. Fair, tough, and fun."
Kelly Williamson, the female winner said:
“This bike course is the probably the toughest bike course I have ever done,” said an exuberant Williamson after the race. “It was just one huge hill after another, they just never stopped.” At the awards ceremony Kelly also said that any age grouper, "me," that completed the bike section should be very proud.
The inaugural K-Swiss Ironman 70.3 Branson proved to be a worthy addition to the Ironman 70.3 series. The race began in the crystal clear waters off of Moonshine Beach on Table Rock Lake, then featured one of the toughest bike courses on the Ironman 70.3 circuit and ended with a scenic run course through Branson. It is already being hailed as a "must do" for those seeking the challenge and a course that breaks up the race on the bike.
My Experience:
I was really looking forward to this event. For some reason I really was attracted to going down to Branson. Was it the hills? Was it the fact that it was an inaugural event? I am not sure. I always look forward to a good road trip and this would qualify as one.
The drive to Branson took approximately 8 1/2 hours. No biggie. The scenery in Illinois was boring. I did notice that most of the corn had been harvested and that there were many wind farms. Ah, the greening of America.
Once through St. Louis the topography started to get more interesting with rolling hills. Once I got closer to Branson the hills became bigger and bigger and were big enough to be exciting in a car. I almost thought I was driving in the foothills of the Rockies.
The thought occured to me, "are we going to be actually doing the bike section of the event on these types of hills?" My question would be answered on Sunday.
I arrived at the host hotel, Chataeu On The Lake. It was pearched on top of a big hill overlooking the whole Branson area. A very nice view of Table Rock Lake could be had as well.
You could feel the excitement as triathletes arrived and checked in. Also, the expo and all that we would need would be in the Chataeu. This was very convenient for all of us.
I checked into the hotel and went to athlete registration asap. What a smooth process this was. It only took 10 minutes to get through the whole registration and goody bag pickup.
Friday night there was a welcome party at the Branson Landing with a band that specialized in music from the band, Journey. They would play Journey songs all night. This was a big happening in Branson as many locals came to watch. Branson Landing is on a river and is a mall-like outdoor shopping area. Very nice. I stayed for a little while and decided to head back to the hotel.
Saturday was the day to set up your bike in transition area one. This is always interesting because you get to see your competitors and also their machinery. This is a fit group of people to say the least.
Befor setting my bike in T1 I went for an easy 7 mile ride to see how the new riding position would be. The past several weeks I was having slight knee pain on the bike. I went to my bike fitter Adam at Get A Grip Cycles and discussed my problem with him. He took some measurements as I sat on the bike and raised my seat a bit. So, I wanted to see how this felt on the road. So far so good.
After the ride and setting the bike in T1 I went for a little swim in Table Rock Lake, the swim venue. All systems go.
Saturday evening the host hotel had a pasta dinner party which I attended. After that I went to my room and organized my tri-bag and got ready for the next days event. The clock was ticking.
Event Day
The Apple I Phone alarm went off at 3 am. But, I had already awakened on my own at 2:55 am. I got up and turned on "my" coffee maker. Yes, I always bring my own coffee maker. I would consume just about a pot of the black, body juicing beverage. Coffee gets all systems moving if you catch my drift. It's so important to me to be able to compete in an event with no bathroom stops.
I then got in my car and drove to transition area 2. Yes, this is a two transition race. We would start the swim and bike at T1 and the bike ended near Branson Landing and that's where the run leg started. I wanted my car at T2 so it would be more convenient after the event. After parking the car a shuttle bus transported us back to T1 and I went back to the room. It was 5:00 am.
Time to gather my stuff and have some breakfast downstairs then walk to T1.
It was still dark outside. This is an interesting thing to witness. You have triathletes walking to T1, gear in hand, in the dark. It's very sort of peaceful and quiet. Once you near T1 you begin to hear loud rock music and the hiss of air pumps being pulled from tire valves. You also stop to have your bib number inked onto your arms and legs.
Then you walk into transition and get organized for your race. This involves pumping up you tires and positioning your gear in the order to be used for maximum efficiency.
The clock was ticking.
The announcement:
It's 6:45 am and transition is closed please leave transition. The race was fast approaching and the excitement was palpable. Athletes were everywhere wearing their respective swimcaps. Each age group has it's own color. Mine, ages 50-54, was navy blue.
The music near the beach was blaring. This is a very exciting time. You get to watch the athletes and see the various expressions on their faces. Each of them has a particular way to deal with their emotions. Some are nervous, others just focused.
Me....a little of both but mostly focused. I think the swim leg of a tri is very interesting and you really never know what to expect. You are kind of at the mercy of those around you. There will be mass chaos in the beginning, that is for sure. There will be contact with other athletes and that is guaranteed.
It was our turn, ages 45-54 were called to the waters edge. This was it, this was the start, this is what we trained for.
The Start:
An interesting observation with 30 seconds to go before we were off. I looked in the water and noticed a SNAKE!!!! It was 8 feet in front of us in the water. It looked like a baby snake about 8-10 inches long. I pointed it out to the guy next to me and he said, "why did you have to show me that?" I am sure if some of the woman had seen this they would have been scared to death. Some men as well.
Nevertheless, we had to swim. I wonder what the little guy thought when the gun went off and we stampeded into the lake.
BANG, we were off.
I positioned myself to the left and got a great start. Not a whole lot of contact but there was some. You just have to deal with it and not panic. I just swam and kept sighting so I would go in the right direction. More contact on the legs and arms. I don't mind this. I just don't want a heel in the mouth.
I make contact once in a while as well. If I am approaching another swimmer and their leg or foot looks like it could hit me in the face I kind of brush their leg to the side. This is more self preservation than trying to pass someone.
You must always keep looking ahead underwater to make sure where you stand compared to others. After a few minutes things loosen up a bit and you can really focus on swimming. That is until you start catching the swim waves ahead of your's or the waves behind you catch up. Every once in a while one might have to stop and check their position.
The part that made this swim tough was the fog that rolled in during the middle of our swim. It was hard to sight the orange bouy's. I would just have to rely on watching the swimmers in front of me for direction. It worked and I exited the water, somewhat tired.
I climbed the beach and headed to T1, found my bike, ripped off the wetsuit, put on socks and the bike shoes, put on my helmet, glasses and number and ran towards the bike exit.
The Bike:
I got on the bike and headed out. Little did I know how difficult this would be. But, I was ready for anything. I trained hard. When I was on my trainer I would practice pedaling the biggest gears ever so slowly to simulate going uphill.
Within 1/4 mile we started our first huge climb. We went up a hill that I had come down in my car when first getting to the hotel.
This is a hell of a way to start the race. My pace was 6-8 mph and I think this hill lasted for 5-7 miles.
Once we finished this section we got on highway 465, the "high road."
We would do this section 3 times. This was a doozy. We are talking huge hills. The hills I saw driving to the event. Boy oh boy, what a ride this would be.
As signifigant as the climbs were so were the descents. I would hit 45 mph going down. But, before you would know it it was time for another 2, 3, 4 mile slow laborious climb.
What added to the toughness of the climbing was the hot temperature. It was sunny and approaching the mid 80's to low 90's.
Even though this was really tough I honestly took it in stride. You can only do so much and only go so fast up these hills. I settled in and stayed in the lowest gears and paced myself. After the first pass we turned around and headed back to the start of Hwy 465 and did it again and again and again. We would do this section of road 5 times including all the back and forth on HWY 465.
I noticed that I was riding with a lot of the same athletes during the bike leg. I would talk to some of the athletes on the ascents. I said to one guy, "you know how many people can't do this?" He looked at me and understood, shaking his head in agreement.
This was a massive undertaking. I will never be afraid of another hill climb.
On the final return back there were more and more people walking up the hills with their bikes. They were exhausted. I felt sorry for them.
The final turnaround approached and I felt energized. I knew there were more ups and downs to contend with but I was on the home stretch. I pedaled hard and really started to feel strong for some reason. I was also excited that my knee never hurt at all. Thank you Adam. It's amazing what impact a minor adjustment in bike fit can make.
After the final huge climb people on the side of the road kept yelling out, "your almost there, the last 6 miles are downhill." At this time that sounded sooo good. I rounded the corner and started my approach to the bike finish. We would be passing cars the closer we got to Branson Landing.
I kept wondering how my legs would feel after I got off the bike. Would they cramp up??? I would stand up on the pedals and do some stretching and simulate running on the pedals. This felt good.
We were hauling butt to the finish. There's the final turn and I could see T2. Swoosh past the cars and a fast left turn. The crowd was cheering as we approached the dismount zone. I got off the bike and was surprised that I could actually walk without cramping, So, I started running in my bike shoes to my spot.
I quickly changed into my running shoes, put on my hat and took off.
The Run:
It was a nice fast transition but I made a mistake. I forgot my fuel belt which had some nutrition in it for the run. I just had to take that in stride.
Our run was three loops through Branson Landing in between the shops. The crowd lined each side. I was looking for shade and found a sliver. It was very very hot and humid out, no breeze.
After that 3 hour+ biking effort this was going to be a difficult 13.1 miles. We would meander through the Landing and then around the neighborhood. The heat was intense. I wondered if I would make it.
Those of you that know me know that I like the heat and I do most of my runs in the hottest part of the day. I'm starting to realize that that may not prepare me for today. My body was hot. Everyone's body was hot.
Perhaps my training gets me to the finish line. I passed so many runners who were really moving slowly or just plain walking. Athletes were exhausted.
I never have poured more water on my head. It felt so go but only lasted a minute. At times I actually wondered if I would pass out. I would not let that happen. I would take walking breaks at the various water and Gatorade stations. People who lived on our run route would spray us down with their hoses. Thank you!!
So, this was a very difficult 1/2 marathon run after an extremely difficult hilly 56 mile bike ride. I was not impressed with my run time at all. But, it was a matter of survival and finishing.
As I approached the last 1/2 mile I was getting more and more excited that I had made it, without fainting, and I wondered how I did in my age group.
I was now in the final 100 yards and the crowd was yelling encouraging words. The announcer was saying the names of the finishers as they approached the finish line. I finally heard my name and crossed the line.
Damn, I made it. Someone came up to me immediately and asked if I needed medical attention. I said no. Then a volunteer offered me a bottle of water or Gatorade. I took both. Then a medal was hung around my neck.
I looked around at those that finished before me. We all looked tired and relieved. I walked around in a daze for a little bit. Then I spoke with some of the athletes about how challenging the event was. We all were in agreement on that.
Then a wonderful thing! I noticed athletes soaking in the fountain adjacent to the finish area. I asked if it was cold and they said yes. I took my shoes off and got in. The water was so cool and it felt sooo damn good. It was a terrific way to end the event. A little ice bath.
What an event!!
In my humble opinion, if ever someone should feel proud to complete a 1/2 Ironman event, this would be it. It could not get much harder. My finishing time was not what I wanted but it's all relative. I can't really compare this 1/2 Ironman to my first at Steelhead. This was much harder.
My results: 15th in my age group.
SWIM: 1.2 Miles, 39:13
BIKE: 56 Miles, 3:23:44
RUN: 13.1 Miles, 1:59:33
OVERALL: 6:09:05
RANK OVERALL: 345
RANK AGE GROUP: 15th
Well, what a triathlon season it has been. What an amazing journey to be on. It is just starting. I look forward to continuing this journey again next year and will train to be even more competitive.
Next year I will also be competing in my first full Ironman event.
IRONMAN WISCONSIN.
Can't wait.
Thanks for reading.
LEG DISTANCE PACE RANK DIV.POS.
TOTAL SWIM 1.2 mi. (39:13) 2:03/100m 460 21
BIKE SPLIT 1 - 11 mi 11 mi. (42:41) 15.46 mph
BIKE SPLIT 2 - 28.9 mi 17.9 mi. (1:07:50) 15.83 mph
BIKE SPLIT 3 - 46.8 mi 17.9 mi. (1:11:51) 14.95 mph
FINAL BIKE SPLIT 7.2 mi. (21:22) 20.22 mph
TOTAL BIKE 56 mi. (3:23:44) 16.49 mph 546 26
RUN SPLIT 1 - 4.63 mi 4.63 mi. (38:38) 8:20/mile
RUN SPLIT 2 - 9.26 mi 4.63 mi. (41:55) 9:03/mile
FINAL RUN SPLIT 3.84 mi. (39:00) 10:09/mile
TOTAL RUN 13.1 mi. (1:59:33) 9:07/mile 345 15
TRANSITION TIME
T1: SWIM-TO-BIKE 4:29
T2: BIKE-TO-RUN 2:06
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Good morning.
Branson 1/2 Ironman Report:
Boy oh boy. How does one describe this event? How does a participant convey the difficulty of the Ozark Mountain bike leg of the race?
One way is to hear it from a couple professionals who competed in the race.
Michael Lovato is a professional triathlete and an Ironman winner. Michael said:
"Reflecting on the race yesterday: this Branson course really should be a world championship event. Fair, tough, and fun."
Kelly Williamson, the female winner said:
“This bike course is the probably the toughest bike course I have ever done,” said an exuberant Williamson after the race. “It was just one huge hill after another, they just never stopped.” At the awards ceremony Kelly also said that any age grouper, "me," that completed the bike section should be very proud.
The inaugural K-Swiss Ironman 70.3 Branson proved to be a worthy addition to the Ironman 70.3 series. The race began in the crystal clear waters off of Moonshine Beach on Table Rock Lake, then featured one of the toughest bike courses on the Ironman 70.3 circuit and ended with a scenic run course through Branson. It is already being hailed as a "must do" for those seeking the challenge and a course that breaks up the race on the bike.
My Experience:
I was really looking forward to this event. For some reason I really was attracted to going down to Branson. Was it the hills? Was it the fact that it was an inaugural event? I am not sure. I always look forward to a good road trip and this would qualify as one.
The drive to Branson took approximately 8 1/2 hours. No biggie. The scenery in Illinois was boring. I did notice that most of the corn had been harvested and that there were many wind farms. Ah, the greening of America.
Once through St. Louis the topography started to get more interesting with rolling hills. Once I got closer to Branson the hills became bigger and bigger and were big enough to be exciting in a car. I almost thought I was driving in the foothills of the Rockies.
The thought occured to me, "are we going to be actually doing the bike section of the event on these types of hills?" My question would be answered on Sunday.
I arrived at the host hotel, Chataeu On The Lake. It was pearched on top of a big hill overlooking the whole Branson area. A very nice view of Table Rock Lake could be had as well.
You could feel the excitement as triathletes arrived and checked in. Also, the expo and all that we would need would be in the Chataeu. This was very convenient for all of us.
I checked into the hotel and went to athlete registration asap. What a smooth process this was. It only took 10 minutes to get through the whole registration and goody bag pickup.
Friday night there was a welcome party at the Branson Landing with a band that specialized in music from the band, Journey. They would play Journey songs all night. This was a big happening in Branson as many locals came to watch. Branson Landing is on a river and is a mall-like outdoor shopping area. Very nice. I stayed for a little while and decided to head back to the hotel.
Saturday was the day to set up your bike in transition area one. This is always interesting because you get to see your competitors and also their machinery. This is a fit group of people to say the least.
Befor setting my bike in T1 I went for an easy 7 mile ride to see how the new riding position would be. The past several weeks I was having slight knee pain on the bike. I went to my bike fitter Adam at Get A Grip Cycles and discussed my problem with him. He took some measurements as I sat on the bike and raised my seat a bit. So, I wanted to see how this felt on the road. So far so good.
After the ride and setting the bike in T1 I went for a little swim in Table Rock Lake, the swim venue. All systems go.
Saturday evening the host hotel had a pasta dinner party which I attended. After that I went to my room and organized my tri-bag and got ready for the next days event. The clock was ticking.
Event Day
The Apple I Phone alarm went off at 3 am. But, I had already awakened on my own at 2:55 am. I got up and turned on "my" coffee maker. Yes, I always bring my own coffee maker. I would consume just about a pot of the black, body juicing beverage. Coffee gets all systems moving if you catch my drift. It's so important to me to be able to compete in an event with no bathroom stops.
I then got in my car and drove to transition area 2. Yes, this is a two transition race. We would start the swim and bike at T1 and the bike ended near Branson Landing and that's where the run leg started. I wanted my car at T2 so it would be more convenient after the event. After parking the car a shuttle bus transported us back to T1 and I went back to the room. It was 5:00 am.
Time to gather my stuff and have some breakfast downstairs then walk to T1.
It was still dark outside. This is an interesting thing to witness. You have triathletes walking to T1, gear in hand, in the dark. It's very sort of peaceful and quiet. Once you near T1 you begin to hear loud rock music and the hiss of air pumps being pulled from tire valves. You also stop to have your bib number inked onto your arms and legs.
Then you walk into transition and get organized for your race. This involves pumping up you tires and positioning your gear in the order to be used for maximum efficiency.
The clock was ticking.
The announcement:
It's 6:45 am and transition is closed please leave transition. The race was fast approaching and the excitement was palpable. Athletes were everywhere wearing their respective swimcaps. Each age group has it's own color. Mine, ages 50-54, was navy blue.
The music near the beach was blaring. This is a very exciting time. You get to watch the athletes and see the various expressions on their faces. Each of them has a particular way to deal with their emotions. Some are nervous, others just focused.
Me....a little of both but mostly focused. I think the swim leg of a tri is very interesting and you really never know what to expect. You are kind of at the mercy of those around you. There will be mass chaos in the beginning, that is for sure. There will be contact with other athletes and that is guaranteed.
It was our turn, ages 45-54 were called to the waters edge. This was it, this was the start, this is what we trained for.
The Start:
An interesting observation with 30 seconds to go before we were off. I looked in the water and noticed a SNAKE!!!! It was 8 feet in front of us in the water. It looked like a baby snake about 8-10 inches long. I pointed it out to the guy next to me and he said, "why did you have to show me that?" I am sure if some of the woman had seen this they would have been scared to death. Some men as well.
Nevertheless, we had to swim. I wonder what the little guy thought when the gun went off and we stampeded into the lake.
BANG, we were off.
I positioned myself to the left and got a great start. Not a whole lot of contact but there was some. You just have to deal with it and not panic. I just swam and kept sighting so I would go in the right direction. More contact on the legs and arms. I don't mind this. I just don't want a heel in the mouth.
I make contact once in a while as well. If I am approaching another swimmer and their leg or foot looks like it could hit me in the face I kind of brush their leg to the side. This is more self preservation than trying to pass someone.
You must always keep looking ahead underwater to make sure where you stand compared to others. After a few minutes things loosen up a bit and you can really focus on swimming. That is until you start catching the swim waves ahead of your's or the waves behind you catch up. Every once in a while one might have to stop and check their position.
The part that made this swim tough was the fog that rolled in during the middle of our swim. It was hard to sight the orange bouy's. I would just have to rely on watching the swimmers in front of me for direction. It worked and I exited the water, somewhat tired.
I climbed the beach and headed to T1, found my bike, ripped off the wetsuit, put on socks and the bike shoes, put on my helmet, glasses and number and ran towards the bike exit.
The Bike:
I got on the bike and headed out. Little did I know how difficult this would be. But, I was ready for anything. I trained hard. When I was on my trainer I would practice pedaling the biggest gears ever so slowly to simulate going uphill.
Within 1/4 mile we started our first huge climb. We went up a hill that I had come down in my car when first getting to the hotel.
This is a hell of a way to start the race. My pace was 6-8 mph and I think this hill lasted for 5-7 miles.
Once we finished this section we got on highway 465, the "high road."
We would do this section 3 times. This was a doozy. We are talking huge hills. The hills I saw driving to the event. Boy oh boy, what a ride this would be.
As signifigant as the climbs were so were the descents. I would hit 45 mph going down. But, before you would know it it was time for another 2, 3, 4 mile slow laborious climb.
What added to the toughness of the climbing was the hot temperature. It was sunny and approaching the mid 80's to low 90's.
Even though this was really tough I honestly took it in stride. You can only do so much and only go so fast up these hills. I settled in and stayed in the lowest gears and paced myself. After the first pass we turned around and headed back to the start of Hwy 465 and did it again and again and again. We would do this section of road 5 times including all the back and forth on HWY 465.
I noticed that I was riding with a lot of the same athletes during the bike leg. I would talk to some of the athletes on the ascents. I said to one guy, "you know how many people can't do this?" He looked at me and understood, shaking his head in agreement.
This was a massive undertaking. I will never be afraid of another hill climb.
On the final return back there were more and more people walking up the hills with their bikes. They were exhausted. I felt sorry for them.
The final turnaround approached and I felt energized. I knew there were more ups and downs to contend with but I was on the home stretch. I pedaled hard and really started to feel strong for some reason. I was also excited that my knee never hurt at all. Thank you Adam. It's amazing what impact a minor adjustment in bike fit can make.
After the final huge climb people on the side of the road kept yelling out, "your almost there, the last 6 miles are downhill." At this time that sounded sooo good. I rounded the corner and started my approach to the bike finish. We would be passing cars the closer we got to Branson Landing.
I kept wondering how my legs would feel after I got off the bike. Would they cramp up??? I would stand up on the pedals and do some stretching and simulate running on the pedals. This felt good.
We were hauling butt to the finish. There's the final turn and I could see T2. Swoosh past the cars and a fast left turn. The crowd was cheering as we approached the dismount zone. I got off the bike and was surprised that I could actually walk without cramping, So, I started running in my bike shoes to my spot.
I quickly changed into my running shoes, put on my hat and took off.
The Run:
It was a nice fast transition but I made a mistake. I forgot my fuel belt which had some nutrition in it for the run. I just had to take that in stride.
Our run was three loops through Branson Landing in between the shops. The crowd lined each side. I was looking for shade and found a sliver. It was very very hot and humid out, no breeze.
After that 3 hour+ biking effort this was going to be a difficult 13.1 miles. We would meander through the Landing and then around the neighborhood. The heat was intense. I wondered if I would make it.
Those of you that know me know that I like the heat and I do most of my runs in the hottest part of the day. I'm starting to realize that that may not prepare me for today. My body was hot. Everyone's body was hot.
Perhaps my training gets me to the finish line. I passed so many runners who were really moving slowly or just plain walking. Athletes were exhausted.
I never have poured more water on my head. It felt so go but only lasted a minute. At times I actually wondered if I would pass out. I would not let that happen. I would take walking breaks at the various water and Gatorade stations. People who lived on our run route would spray us down with their hoses. Thank you!!
So, this was a very difficult 1/2 marathon run after an extremely difficult hilly 56 mile bike ride. I was not impressed with my run time at all. But, it was a matter of survival and finishing.
As I approached the last 1/2 mile I was getting more and more excited that I had made it, without fainting, and I wondered how I did in my age group.
I was now in the final 100 yards and the crowd was yelling encouraging words. The announcer was saying the names of the finishers as they approached the finish line. I finally heard my name and crossed the line.
Damn, I made it. Someone came up to me immediately and asked if I needed medical attention. I said no. Then a volunteer offered me a bottle of water or Gatorade. I took both. Then a medal was hung around my neck.
I looked around at those that finished before me. We all looked tired and relieved. I walked around in a daze for a little bit. Then I spoke with some of the athletes about how challenging the event was. We all were in agreement on that.
Then a wonderful thing! I noticed athletes soaking in the fountain adjacent to the finish area. I asked if it was cold and they said yes. I took my shoes off and got in. The water was so cool and it felt sooo damn good. It was a terrific way to end the event. A little ice bath.
What an event!!
In my humble opinion, if ever someone should feel proud to complete a 1/2 Ironman event, this would be it. It could not get much harder. My finishing time was not what I wanted but it's all relative. I can't really compare this 1/2 Ironman to my first at Steelhead. This was much harder.
My results: 15th in my age group.
SWIM: 1.2 Miles, 39:13
BIKE: 56 Miles, 3:23:44
RUN: 13.1 Miles, 1:59:33
OVERALL: 6:09:05
RANK OVERALL: 345
RANK AGE GROUP: 15th
Well, what a triathlon season it has been. What an amazing journey to be on. It is just starting. I look forward to continuing this journey again next year and will train to be even more competitive.
Next year I will also be competing in my first full Ironman event.
IRONMAN WISCONSIN.
Can't wait.
Thanks for reading.
LEG DISTANCE PACE RANK DIV.POS.
TOTAL SWIM 1.2 mi. (39:13) 2:03/100m 460 21
BIKE SPLIT 1 - 11 mi 11 mi. (42:41) 15.46 mph
BIKE SPLIT 2 - 28.9 mi 17.9 mi. (1:07:50) 15.83 mph
BIKE SPLIT 3 - 46.8 mi 17.9 mi. (1:11:51) 14.95 mph
FINAL BIKE SPLIT 7.2 mi. (21:22) 20.22 mph
TOTAL BIKE 56 mi. (3:23:44) 16.49 mph 546 26
RUN SPLIT 1 - 4.63 mi 4.63 mi. (38:38) 8:20/mile
RUN SPLIT 2 - 9.26 mi 4.63 mi. (41:55) 9:03/mile
FINAL RUN SPLIT 3.84 mi. (39:00) 10:09/mile
TOTAL RUN 13.1 mi. (1:59:33) 9:07/mile 345 15
TRANSITION TIME
T1: SWIM-TO-BIKE 4:29
T2: BIKE-TO-RUN 2:06
-----
" Beyond the very extreme of fatigue and distress, we may find amounts of ease and power we never dreamed ourselves to own, sources of strength never taxed at all because we never push through the obstruction."
* It takes courage to push yourself to places that you have never been before... to test your limits... to break through barriers. And the day came when the risk it took to remain tight inside the bud was more painful than the risk it took to blossom.” - Anais Nin
Subscribe to:
Posts (Atom)
