Gregg's blog with no name

I need one of these

2012-01-18T18:51:00.008-05:00

This just came out. I need one. It's the new Cervelo P5. The only way that is going to happen is if I win a seven-figure lottery.

Oh well. I set my bike up in my office, as the garage thing wasn't working out this winter season. Plus, the added pressure may shame me into doing better in 2012. It does not quite compare...

Monumental Marathon Race Report

2011-11-13T16:27:00.010-05:00

So much for having a good race. I was cooking along well until mile 19, then at mile 20 the wheels fell off. I simply cratered. There really isn't much I can say, except I was not trained for the distance. But it wasn't all bad.

The expo was okay, though clearly not on the scale I saw at Big Sur, which was worth visiting every day for the good stuff that was free. The Flying Pig was also decent. But I really don't care much about the expo anyway. Check-in was a breeze, and I was quickly on my way to see what interesting stuff was around. I did see running legend Bill Rodgers at one of the tables, and picked up some shot blocks at the Runner's Forum "booth" which saved me a stop on my way home.

I ate well during the week, and had a decent night's sleep. I awoke and had my normal pre-race meal: oatmeal, bagel, peanut butter, and coffee. I arrived at the venue an hour before the start, and hung out at the Westin. I liked that there were corrals this time, though given my finish it didn't really matter...

The race started well, and I was able to move freely the entire time. There were no walkers or slow people around me, and the congestion was clear in the first half mile. Very cool. The temperature was such that I dumped my $4 Goodwill fleece before I got to Lucas Oil stadium and was beginning to question my Pearl Izumi arm sleeves. These I pulled down around mile 3. I was running comfortably and pretty steady, finally settling in at about mile 10. I realized I was going too fast, though to get a BQ again I'd have to average 7:49. I actually PR'd the first half, getting a 1:41:09, which leads me to believe I could have run a 1:38 or better, had I chosen the half marathon and entered the pain cave.

But by mile 17, the soles of my feet were beginning to hurt, and I was struggling to consume anything. Throughout the whole race, I consumed one gel, and six Clif Shot Blocks, all before the 1st half. I didn't have anything after that. My stomach and mouth would not have it.

Around mile 20, I was passed by a guy - actually at this point I was passed by at least a hundred people - but he commented on the cross I had on my back. He said, "God bless you" and gave me a fist bump, telling me he was in a dark place and it had lifted his spirit. I was glad to hear it, as it was the sole purpose for putting it there, as I had also been inspired seeing similar things in the past.

During the last six miles, I had to walk some, as shown by my pace. My feet hurt, and I didn't have the energy to run. Mentally I was spent and just wanted to get to the end. I had someone pass me and said, "Come on." She was also in distress, but I appreciated the kick in the rear. I ran for a bit, but the legs did not want to go with the rhythm. It was like I had forgotten the normal breathing rate, which had been a normal 3-step the entire time (until the meltdown),

Anyway, I finished the race at 3:48:08, a lousy finish for me. While the 1st half was a 1:41, the second half was 2:07. Ugly. And much of that loss was in the last six miles.

But hey, along with the finisher medal was a stocking cap. Sweet! And Jimmy Johns was giving away Scooby snacks too. I wasn't hungry, but saved it for later.

Overall, I learned something this race, as I always do. This was number 7 full marathon for me. When and where will number 8 be?

My splits:

Mi	split	HR
1	7:20	156
2	7:28	160
3	7:39	160
4	7:34	160
5	8:01	160
6	7:28	159
7	7:34	161
8	7:41	162
9	7:53	162
10	7:50	160
11	8:04	158
12	7:49	159
13	7:59	160
14	7:52	159
15	8:10	158
16	8:13	161
17	9:09	157
18	8:27	156
19	8:50	155
20	9:13	152
21	10:44	138
22	11:20	135
23	11:31	134
24	10:39	142
25	11:23	142
26	10:28	144
0.2	1:58	158

A Cruel Two Seconds

2011-10-09T06:35:00.009-04:00

Two seconds isn't generally anything to worry about, but sometimes it makes all the difference in the world. Here is a video of some close calls:

But here is an image of where two seconds really hurts. After all of the time and pain, the finish missed the closing window and it does not count. No finisher's medal. Just 17+ hours of pain and suffering, ending with a DNF and a huge bill for staying in Kona all week.

Powerman Muncie Race Report

2011-10-08T06:02:00.024-04:00

Powerman Muncie 10k/61.8k/10k

Well I booked another sufferfest that is Powerman Muncie. The Tomboni team has a talent for having cruel and diabolical conditions, and this year did not disappoint. Last year was like 48 degrees and pouring rain. This year was dry - and windy. Really windy. So much so there were whitecaps on the lake. The poor folks who were signed up for the triathlon were going to suffer. The wind, whitecaps, and cold water (wetsuits mandatory) were guaranteed brutality, and clearly it was going to be too much. The Oly distance swim was cut to 400m for the safety of the competitors. Still, I understand many people required the assistance of the kayak safety crews.

And this wasn't in my head. Comments from the pros who won:

Returning female Champion Michelle Parson won the 2011 race with a time 3:18 on the 10k/61.8k/10k course.

After winning, Parsons said "The winds were incredible today and worse than the rain in 2010."

The same sentiment was shared by the 2011 Powerman Muncie men's champion Ryan Guliano (2:50). "Wow, the first half of each lap was brutal to say the least."

I signed up for this last December, as the memory from last year had faded enough that I forgot how much I suffered... (last year's race report) My buddy Dave (his race report here) also signed up, but for the Olympic tri. My preparation for this race was not good. I had not been on my bike in a month, and it showed. At least I'd logged some running miles (about 100) in September.

I prepped for the race with my usual pre-race meal of oatmeal, a bagel, peanut butter, and coffee. Thankfully the coffee worked to get things moving, so I wouldn't have to deal with it in T1 like last year. The weather was crisp and cold (mid 30s, but at least it was dry. I went to the start wearing my arm sleeves and bike gloves. I figured I'd pull the gloves off, and push the sleeves down a couple of miles into the run.

Run #1 10k 46:11 (7:27 avg) 28th

As usual, I went out [too] fast to simply try to get to an open zone to settle in. The first 2.5k is shared with the shorter course people, so it's a little crowded, but not too bad. Looking at my watch at mile 1, I saw 6:50 and knew I had to slow down. It was going to happen anyway, but I needed to get under control. Last year I had done a 5k and a sprint tri the two weeks prior to this race, so I had some measure on pacing for speed. I didn't this year, plus I was not as fit as last year when I ran 45:42 (7:23 avg). I was steadier and more even. But overall, I was satisfied with the first 10k.

My splits:

Mile Time HR
1 6:50 157
2 7:19 157
3 7:28 165
4 7:50 165
5 7:38 167
6 7:20 166
.2 1:46 168

T1 2:20

Uneventful, especially since I didn't have to hit the port-potty like last year. I had 3:36 last year. Did I actually poop in 1:16 last year? No way. I was much slower this year, as I had taken my gloves off and stuffed them down my back to store them. One was stuck under my tank top and I wasted nearly 20 seconds getting it. At least it was easy to find my bike, thanks not only to being on the first rack, but to the bright neon yellow of my TMat Pro. In a mindless state, it makes finding my stuff a little easier.

Bike 61.8k 2:04:57 (18.4 avg) 28th

Even with miserable conditions last year, I still had 1:56:59 (19.7 avg). This time the wind was brutal, and when combined with my lack of bike fitness, I was much slower. I found myself getting sleepy on the ride, after finally escaping the hard southerly wind on each lap. But I had my gloves and was only a little cold. I did actually find myself dehydrated, having consumed two bottles of water. Once again, I found that I knew I needed to consume more calories, but it was too much of a mental challenge. I think I only had 1.5 Roctane from my Gelbot (which I had thinned, but was still too viscous due to the cold, and three Clif Shot Bloks - so about 250 calories total. But I was fading, as you can see in the splits:

Mile Time HR

lap 1 39:35 147
lap 2 41:02 141
lap 3 44:02 145

T2 1:48

At least I was faster than the 2:13 of last year. And I could for the most part, feel my feet. Last year they were so cold I couldn't feel them, and worried about falling on my face.

Run #2 10k 51:35 (8:20 avg) 22nd

And this is where the reduced fitness shows. I ran 50:09 (8:06 avg) last year, and that's with a 10 min mile 1. At least I was pretty steady. As I approached mile 4, I simply wanted to finish. I was catching up to a guy, and I wanted to see age written on his leg. This would help me decide if it was worth the pain of trying to beat him. As I got close, I saw he was 43, so I just lurked a bit, not really caring about it. But then I reconsidered, as I wanted at least a better position in the overall standings. At mile 5 I had my chance. He slowed down to get water, and I passed him then sped up, trying to open a gap that he wouldn't be interested in closing. But the last 1.2 miles of the course are hilly. He kept pushing me, closing the gap. At mile 6 is the final hill and then a finish chute. All I could think was he is really close, and the distance to go is barely longer than the length of the street I live on. I had to look back in the last 30 meters, and was satisfied he would not catch me in time. I beat him by 4 seconds.

My splits:

Mile Time HR

1 8:11 151
2 8:11 154
3 8:11 153
4 8:48 153
5 8:38 156
6 8:04 158
.2 1:29 163

Finish 3:46:48 26th overall, 3rd in AG

I am disappointed with my time, though I understand why I was slower. I had a 3:38:37 last year, with much worse conditions and a long T1. I had five people in my age group, but two were on the podium and reduced to pool (I was still last). The guys faster than me weren't just a little fast. They were smoldering fast. Next year I will do better.

No Boston Marathon for me

2011-09-26T20:09:00.006-04:00

With the new registration process I still qualified, but slots were filled by fastest in age group. Given my qualifying time of 3:30:24 (which was 35 seconds from the qualifying cutoff), the registration cutoff ended up at 3:28:46. I missed getting in by 0:1:38. Under the new standards, for me to qualify again, I have to get 3:25:00 max, but it looks more like 3:20, to be on the bubble, and 3:14:59 for a sure thing. Then again, will everyone who qualified this time be able to reduce their times by 5-10 minutes? I don't think so. I might still have a chance at 3:24, the theory being the last two minutes of qualifiers got cut from registration, and the more stringent times will reduce the pool.

Yea, whatever. If I actually trained for these things I might actually get in. Maybe 2013, if I can get my act together in the next month. Powerman is this weekend, and then I have a month to work on speed. We shall see.

And just to clarify, I am not upset with being squeezed out by faster runners. It's only fair; they earned it.

Is it wrong that I find this funny?

2011-09-17T13:15:00.003-04:00

Eagle Creek Sprint Triathlon (Duathlon)

2011-09-11T12:51:00.001-04:00

I chose to do the duathlon at the last minute for two reasons: 1) I have not been swimming much, and 2) I figured I could do well in the duathlon. The race was a 2 mile/10 mile/3 mile format, with legs two and three identical with the triathlon.

Run #1 (2 mi) 13:58 1st

Though I was 1st, my speed was slower from where I should be at this time of year. The first 1/3 mile is uphill, and I nearly stopped at one point trying to understand where the course went, but with 6:47 and 7:11 miles, I was a minute slower than what I'd like.

T1 1:56 8th

What the heck happened here? I did stumble a bit by taking the long way out of transition, but that couldn't have cost me more than 15 seconds. 1st was 1:06.

The Bike (10 mi) 29:31 20.3mph avg 1st

The course is hilly, but there are some fast sections. Last year I was 29:12. I need to practice hammering. I am simply not riding enough. It really helped when I was able to ride to work.

T2 1:28 4th

I just tried to be quick...

Run #2 (3 mi) 23:35 7:52 avg 2nd

Last year I ran this in 22:48. I am just not as fit as I was. I was running in zone 4 HR, but I have yet to find the drive to enter a pain cave of redlining. Splits were 8:08/8:02/7:28. I either need to be chasing, or being chased. Something to work on.

Result 1:10:28 1st overall

It's an overall win, but honestly, the field was not very deep, and I should have done better. Powerman Muncie duathlon (10k/60k/10k) is on 1 October, and I have much to do to be prepared for this sufferfest. My goal is to beat last year's time of 3:38ish, though it seems a bit unrealistic at this point.

Tri Indy

2011-08-14T14:51:00.016-04:00

I signed up for the duathlon (2 mi/20k/5k), and arrived a bit unprepared, as I had not picked up my race packet in advance, and left little time for prep. I was starting a bit fatigued, having been in the Cicero triathlon the day before, but primarily due to the CASA relay ride not much more than twelve hours prior. I rode about 38 miles in high heat and wind, didn't get much sleep, and was a bit fatigued.

Run #1 (2 mi) 14:47 31st
My legs weren't there, and I felt tired. I should have cut 45sec-1min off this. It was really humid, and I was already hot and soaked at mile 1. I just kept going as I thought about the course.

T1 1:14 41st

Practice...

The Bike (20k) 34:54 19th 21.4mph avg

I just hammered the best I could. There were times I slowed down, but after being passed by people whom I had already passed sparked me back into the race. My legs were tired. The course was smooth most of the way.

T2 1:23 36th

Run #2 (5k) 24:40 20th 7:57 pace
I ran alone most of the way, though some people I passed were about a minute behind and appeared to be closing the gap. My goal was to avoid getting "chicked." The odd thing about this whole race was my inability to push my pace. My effort seemed high, but I could not get my heart rate beyond the bottom range of zone 4. My pain cave is in zone 5, and I can get mid-170s, just not today. Must have been the fatigue.

Result 1:16:58 1st in age group (m45-49)

I won my age group, and was 14th overall (131 total field). It worked out okay, though I should have been faster. Still, it's nearly six minutes faster than the last time I raced here.

Cicero Triathlon Race Report

2011-08-14T10:47:00.002-04:00

I signed up for this race on a whim. I have not trained well for anything, as there have been too many work/life things that have kept me from any routine. Going into this race, I have not been swimming all year... I was shamed into signing up by some friends. Never mind that I had another event the same day, and two more on Sunday. I was riding a two-hour leg of a 24-hour relay Saturday, and another Sunday, with the Tri-Indy (duathlon) sandwiched in between. But this was a short race (.2 mi/9.5 mi/3.1 mi), so why not??

The race started in three waves: Wave 1 was men younger than 40, wave 2 was men older than 40, and wave 3 was all women. My goal this race was to simply not get "chicked" by the women starting 5 minutes behind me. Some may better my time, but I didn't want to get passed.

Overall, I think I had a decent performance.

The Swim (.2 mi) 7:49 128th 2:26 pace

Slow, as I expected. Not much to say, except training does actually help...

T1 1:48

I easily found my stuff, mainly due to my TMat Pro, with it's dayglo yellow color. I might have shaved 20-30 seconds, but that takes practice.

The Bike (9.5mi) 26:55 45th 21.2mph avg

I liked the course. It was smooth and fast and I was passing people the whole time (and was passed as well).

T2 1:05

The Run (3.1 mi) 22:53 57th 7:23 pace

I should have been faster on the run, but I had a stitch for about half of it, and didn't get into a groove until the last mile. I was then ready to hammer it over a longer distance, just too late.

Result 1:00:28

55/282 overall

13/33 in age group (m45-49)

I know I can shave time from this race. Next year...

And I didn't get "chicked."

Blacksnake Duathlon

2011-08-14T07:44:00.002-04:00

I competed in the 26th annual Blacksnake Duathlon on July 16th. This was my third time here, and though this is about the smallest, no frills race I can find ($25), it's also one of my favorites. This used to be a three-race series, but low participation has cut it back to one race. The field is also smaller each time, and I wonder if there will be a 27th annual race.

It's a sprint duathlon, with a longer ride: 2mi/20mi/2.5mi. The run course is not scenic, but flat. The bike course is a bit hilly at first, but most of it is smooth, and very fast in sections. Being in the middle of nowhere, there is little traffic, and the traffic control (intersections) is excellent.

I went to this race not at all prepared, having barely ridden my bike this year. In fact, my training has been terrible, as it consists of getting a run when I can. I figured I'd just try to have fun. I thought I'd also try out my Gelbot again (it worked well). I thought my goal of beating last year's time of 1:30:57 was not realistic, but I'd give it a shot.

Run #1 13:18 (2 mi)

I went out steady and tried to keep an even pace. There were some fast people out there, but I found a couple of people to stick with. This was still tough, as I watched my heart rate tick into zone 5 during the second mile.

T1 0:53

The transition area is small, and I found that my Tmat Pro mat was muck better than the towel I had been using. It is smooth and easy to spot.

Bike 59:44 (20 mi)

I was hoping for a better time on the bike, but the wind was not in my favor. The northbound leg is generally very fast and you can really hammer on it, but wind (and lack of training) slowed me a bit. Still, I think it went okay.

T2 1:16

I was a little confused on the exit, but mainly due to being in a mental fog.

Run #2 17:10 (2.5 mi)

I was pretty much alone on the run. There were people ahead of me, but really far ahead, and there was no way I'd even be able to get close. And there wasn't anyone catching up to me. I settled into a pace and though I could have gone a little faster, lacked the will and motivation to enter the pain cave of a zone 5 sustained effort (redlining). I can't seem to be able to do this, unless I am chasing someone or a time. Given we all started at the same time, changing my speed wasn't going to change my position.

Results 1:32:19 2nd in AG

I still placed, and weeks later the official results still are not posted online. I suspect my field was very small...

Races and updates

2011-08-05T04:43:00.007-04:00

I have been too busy to write anything lately, but I was in the Blacksnake duathlon a few weeks ago, and have yet to write a race report. I will say I was a little slower than last year (a minute I think), but I did get 2nd in my age group (the field was small).

I have a busy weekend, having signed up for three events: Saturday morning is the Cicero Triathlon (sprint), followed by a 24-hour cycling relay supporting CASA for Kids, and during that I am in the Tri-Indy (duathlon) Sunday morning (I am riding a two-hour leg Saturday and another on Sunday).

I'll post an update when I have a chance.

RIP Sadie 2004-2011

2011-07-20T20:27:00.008-04:00

We really miss you. We did everything we could, yet the outcome was unexpected. Though the doctor gave you a 50/50 chance, I really thought you were coming home.

Carmel Marathon Race Report

2011-06-12T19:25:00.016-04:00

This was marathon number 6 for me. I don't know why I sign up for these things in the spring, since I can't seem to get ready for them. The hard winter and later back pain really delayed my training. Realistically, if not for that it would have been something else. Anyway, I was delusional about what I did to get ready for the 2010 Monumental Marathon, in that I didn't seem to remember the long runs I had completed. I may have not had any structure last October (I didn't), but I did log necessary miles. This time I had just one long run, and I didn't start logging decent miles and training until May.

So why was I doing this race? I signed up for it last summer. Why would a person who usually waits until the final days before the price increase sign up six or eight months before necessary? To use it as motivation to train well in the off season, ensuring better preparedness for the race, ensuring another BQ? Nope. To get a low bib number... That's just plain stupid, and I am not saying anything more about it.

As I entered race week, my plan was to get a run or two in, eat well, hydrate, and get rest. My race strategy was to simply not suffer, and to finish under four hours. Further, I wanted to minimize the post-marathon recovery, as this is the beginning of the du/tri season, and I have other events I want to do in June and July, yet have not spent any time in the pool or on the bike. How did my plan go? I managed to eat well, hydrate, and get one run in. Rest was a bust, including the night before the race. I was glad to at least have my weight in the range where I wanted (154), as useless lbs make a difference over distance.

Packet pick up and Expo

Packet pickup was simple and efficient, after which I toured the expo. I don't know why I even bother at the expos, since I generally don't purchase anything. I just look to see if there is anything that interests me. The Big Sur Marathon expo was awesome, as it went for days, was huge, with all kinds of free stuff. The Flying Pig marathon was also pretty good, huge, and with useful free stuff. Last year's Monumental wasn't bad either, though I didn't see much of interest. The Carmel Marathon expo was small, but had the usual players you'd expect. But I did see one that interested me: St Vincent has an anti-gravity treadmill. And they were giving out coupons to promote it. I learned there are three of these in the city. I simply have to try it. And the cost for future visits isn't bad. There was a bit of irony in all of this: my reason for signing up early. I don't think I had a low bib number (unless the numbers started at 5,000, which is entirely possible).

Race Day

I woke up around 4:30, and made my usual pre-race meal: oatmeal, bagel, peanut butter, and coffee. I had my race gear out the night before, and quickly got things ready to go. As a member of Falkee Triathlon, I had some body stickers to apply, but found the ones applied to my arm and legs did not stay on long enough to even make it to my car (I tried, Ryan - same thing happened at Geist). Though I left the house a bit later than planned, I arrived at the race site about 30 minutes before the race. Parking was easy and uneventful. The walk to the start was maybe ½ mile. I found the line to the facilities to purge some of the fluids I had consumed, and while waiting ran into an old buddy, Steve Martin, whom I haven't seen in years. Crazy stories of Spring Break Fort Lauderdale 1985 were going through my head after I saw him. I will not endeavor to repeat those here.

I headed to the start line and lined up around the 3:40 pacers - not that I was using the pacers. There was a half marathon starting at the same time, and it seemed most of the people were in this group. Note to race directors: I like differentiation in the bibs between events. The single line color and name difference isn't much. Why does it even matter? Vanity. When the full and half courses join again at mile 12, sharing until mile 17 or so before splitting again, then joining again in the final couple of miles, I keep catching the walkers and don't want there to be any question as to why I look red-faced, sweaty, and perhaps a bit uncomfortable, as I pass a 250lb person on the short course. Does it really matter? Of course not. It's stupid on my part, but I'm running a long course, and I want credit for it - from people I don't know, or will ever see, who wouldn't even notice different bib colors. I know. Stupid.

The Race 3:48:54

The race started on time, and I was close enough to the front that things moved out pretty quickly. The field opened up enough in the first ½ mile where I had room to maneuver and find a spot. I found myself passing people for the first mile, and just settled in for a long race. The first mile went by at 7:39, which I knew was too fast, but we had been going slightly downhill. When mile 2 split at 7:34 I thought, "What the heck am I doing?" I needed to slow down. And then the next at 7:52. I knew this would be a problem. I wanted to run in the 8:50 range, but it wasn't happening. As the race progressed, I did slow down. It just happened naturally... One of the problems for me running slower is this: I have a natural stride length and cadence/leg turnover. For me to slow down (or speed up), one of these has to change. Shortening the stride tends to start bothering my hips over distance, and slowing the cadence too much is bouncy, wastes energy, and is hard on the knees due to braking. So how do I maintain stride length and leg turnover? Training, which means in this case I can't maintain it. Eventually, the form and stride degrade into a geriatric shuffle. Well, maybe not that bad, but running efficiency goes out the window when fatigue increases. Which makes the second half of the race interesting... And I mean second half in the sense the first half is 20 miles. The second half is a 10k.

I have to say I really liked the course, with just a few areas of concern (though not worth mentioning specifics). It was pretty flat, open, and nice. I used to live in Carmel, but the course went places I've never seen. The volunteers were plentiful, and I was thankful for so many water stops. I had a drink at almost every one of them. I was thankful for the weather having cooled due to an overnight storm. The sun was behind the clouds for most of the race, except for the last two or three miles. I did see a traffic control issue when some dingbat woman pulled her minivan onto the course and attempted to drive through the runners. She was supposed to cross over the northbound race course on Carey Road, then turn south. Pretty obvious with the cones and runners. Nope. She turned north into the runners and tried to drive through them. I was about 100 meters behind her, and almost caught up, as she couldn't get around some of the people, since they were not moving over for her. Moron. I had almost reached her with the intent of yelling at her through her driver's window when she decided to bail out and turn into a neighborhood.

The miles were ticking by, and my pace seemed to be okay. I did the math in my head and thought I could finish comfortably around 3:45 or so. I was consuming Clif Shot Blocks every 30 minutes or so, and had a Roctane as well. A funny thing happened around mile 9: I suffered an injury, caused by a Shot Block. I popped one in my mouth and as I tried to chew it popped my jaw. It hurt on the right side enough that I couldn't chew for a while. And my jaw hurt for the next two days. Really.

The rest of the race was uneventful, though I walked for a minute on two occasions to try to stretch my hip flexor. I never had any dark places, as I have had in other races. I felt pretty good. The speed wasn't there due to lack of training, but I was okay. And I never pushed my heart rate. Final time 3:48:54 (8:44 average pace).

My splits:

mi lap HR
1 7:39 149
2 7:34 153
3 7:52 152
4-5 16:16 154
6 7:58 156
7 7:40 153
8 9:08 151
9 8:22 151
10 8:25 152
11 8:24 152
12 8:22 153
13 8:39 154
14 8:42 155
15 8:22 157
16 8:32 158
17 8:50 158
18 9:14 156
19 9:08 157
20 9:15 155
21 9:33 152
22 10:37 143
23 9:37 151
24 9:23 154
25 10:24 149
26 9:21 155
0.2 1:42 166

Recovery

Every previous race had some level of soreness or sensitivity on Monday. This time was different. I had a little sensitivity, but felt good enough to go running. I might have been different had I pushed harder, but I have felt fine all week.

So what's next? I am already signed up for Powerman Muncie (10k/60k/10k), and the Monumental Marathon. I am trying to figure out the others. I am planning on the Blacksnake Duathlon, and a couple of the Eagle Creek sprint triathlons. I am also looking at Tri Indy, provided I am back from a trip in time. And a big one on 9/11: Rev 3 70.3 Cedar Point. I am also planning on the Fishers tri and Cancer Free Lungs 5k. We'll see what I can swing this year.

Geist Half Marathon Race Report

2011-06-05T08:24:00.004-04:00

My report, along with any other information, is very late, as I have been just too busy with other stuff, especially with my new position at work. My "training" has been lacking, though the back issue seems completely gone. That was months of chronic pain.

So, this was my fourth Geist mini (of four held), and I always like this race. First, it is well-organized, with lots of volunteers. Second, it is not too crowded. And third, it is my home course. I regularly run the lake, and even when I don't, my shorter runs share about 3-4 miles of the same course.

And how did it go? On Thursday evening prior to the race, I started to get a sore throat before I left work. By the time I got home, it really hurt. On Friday I didn't feel so hot either. It probably didn't help that I hadn't had more than 5-6 hours of sleep each night for the previous ten days either. I woke up on race morning and had my ritual of pre-race oatmeal, bagel, peanut butter, and coffee. I wasn't feeling terrible, but not so hot either. I actually felt a bit nauseous, and my throat was hurting. Not much I could do about it. After parking and finding my way to the start, I waited for a long time to use a porta potty, and barely made it to the start in time. I had planned on using the trees and woodline, but there is a new fence making this all but impossible. I wasn't in a hurry either, but I cut it a bit too close, as I made it to my starting corral with less than five minutes to go. This was the first year for corrals, which I liked. Had I been that late before, I would have started way back.

My plan for this race was to not push it hard, as I had a full marathon two weeks later (later look at the calendar made me realize I had three weeks), and being at least two months behind in training to be ready, I wanted to make this a training run. Alas, the race started and I just ran a pace by feel, which means I was going faster than I should have gone. I didn't care, I thought I'd just go, and see what happened. The miles were ticking by, and I just couldn't help think about my ability to hold a pace on a full marathon. My endurance base has not recovered from the long wither and back injury. This should have been an easier race. Not that I was suffering, but I recognize the higher effort for the given speed. My lack of sleep and slight illness probably didn't help either, but my fitness has clearly slipped.

The race was uneventful, and my splits are below. I wall also mention it was warm and humid, which has a definite effect. My finish time of 1:43;38 is consistent with my previous races here (1:42;12, 1:46;08, 1:44:37). What was different is I was tired when I got home. Yet another sign of my endurance base slippage.

As far as the race organization, packet pick-up was super smooth, and the change to a short sleeve shirt appears to be the remedy to all previous race long-sleeve shirts being too small. I had resorted to getting an XL, just to have sleeves that almost reach my wrists (no exaggeration). The expo was just okay, and there was no schwag bag (a little disappointment). The busses to the start, and then from the finish back to the parking area, were quick and had friendly drivers. There were plenty of volunteers on the course, and there was never an issue or inconvenience getting water. There was enertainment on the course, which is always cool. All in all, this is still one of my favorite races.

Final time 1:43:38

mile time HR
1 7:24 153
2 7:24 162
3 7:36 162
4 7:35 164
5 7:56 166
6 8:04 164
7 7:49 164
8 8:17 165
9 8:08 167
10 8:16 167
11 8:17 167
12 8:19 168
13 7:48 171
.1 0.48 174

Delayed Race Season

2011-04-17T18:34:00.007-04:00

Well, today should have been the kickoff to my race season, but my light November, followed but a paltry December and January (ice), and then made worse with the back issues I had, meat racing today would have not only wasted my $, but burned a race marker. Further, I'd have just felt bad with the result, as my time would have merely confirmed what I already know. I was not prepared. I haven't been swimming or biking.

That said, the back thing is much better, and though not completely gone, doesn't seem to hinder me. What I do have is hip flexor issues, which extend into IT band issues. I think this is caused by the six mile daily walks at work, with huge clunky work boots. I have to stretch at work four or five times per day.

So, I have simply delayed the start of my season. I am signed up for a few races already, and will pick others as the calendar progresses. My revised list is this:

May

Energy2Action duathlon*
Energy2Action Time trial
**Geist mini-marathon (already signed up)

June

**Carmel Marathon (already signed up)
Blacksnake Duathlon*
Indianapolis Sprint triathlon
Energy2Action Time trial*

July

Energy2Action Time trial
Indianapolis Sprint triathlon*

August

Tri-Indy
Indianapolis Sprint triathlon*

September

Rev 3 Cedar Point 70.3 triathlon*
Fishers Triathlon*
Cancer Free Lungs 5k*

October

**Powerman Muncie duathlon 10k/60k/10k (already signed up)

November

Monumental Marathon*

I have to really look at being smarter with training. I have regressed a great deal, but and slowly getting back to feeling normal.

And lastly, I noticed the time revision impact for the 5-minute reduction in Boston qualifying times isn't five minutes, but 5:59. Bummer...

Regression

2011-03-24T08:41:00.003-04:00

One of my concerns after laying low for the December ice, was that January would be the same. It was. To make it worse, my back started giving me problems, which I made much worse while pick-axing my way through the ice to get to my front door. It was like mining. Six weeks later, and I feel I've just turned the corner. It still hurts a bit, but mostly in the morning, and I can at least put socks on while standing up. And I am trying to ramp my running back up. One thing I have found is that I have regressed my fitness level by a bunch. My running pace has slowed by a full minute. I am hoping this will bounce back and soon. My heart rate at a nine minute mile is what it was at an eight minute pace last November. I'd feel better about it if I had gained ten pounds (like I did a year ago). No, my weight is just a few pounds above my training weight from last summer.

When I have been able to get out to run (like once per week), I have at least gone between 7-10 miles, and felt okay. Mentally, I can't help but think, "How in the world did I qualify for Boston?" while I'm out running. I really have regressed. And I have a little more than two months to be ready for the Carmel Marathon. I don't know why I sign up for spring marathons. I must be some sort of an idiot. Every spring I go through this, and skipping a spring marathon last year was a smart call. But I signed up for this race last summer, just so I could get a low bib number (I really am an idiot)... Today I dropped my truck off somewhere so I can try to sell it. I ran home from the place, which was roughly seven miles. For some reason, by mile three, at a low effort, I felt like I was bonking - really. What the heck? I was just really tired, and was working way harder than I should. I had forgotten to bring my Suunto, so I didn't have HR data, though it had to be up. I just know I had periods where I wanted to walk - yes it was that bad, but I didn't, in part because I didn't want to be a pansy, and also because I simply wanted to get home. Somewhere about mile five I started to feel better, but I couldn't wait to get home.

So, my training is way behind, which means my spring race schedule will have to be gutted. I don't want to use my race "markers" on races for which I'm not ready. I want to race the Carmel Triathlon next month, but will have to see how well I get back in the groove. Sam Costa is a bust, as I am nowhere near ready for it. I am already signed up for the Geist mini. I'm just going to wait and see with the spring races.

Boston Marathon Plans Torpedoed

2011-02-17T19:27:00.005-05:00

As you may already know, or not, the registration process for the Boston Marathon has changed. From the press release:

The Boston Athletic Association (B.A.A.) announced today a change in its registration process for the Boston Marathon, allowing the fastest qualifiers to enter the earliest and with a rolling admission system while also offering all eligible runners an increased registration period. The changes in registration are a response by the B.A.A. to greater than ever demand by runners to gain entry into the Boston Marathon and culminate more than three months of analysis, including input from the running industry. Rather than accepting runners who have met the qualifying standards on a first come, first served approach, a more systematic, performance-based process will be employed.

What does this mean for me? My race time from last November qualified me for the 2011 and 2012 events. Since 2011 was already sold out, I have to wait until September 2011 to sign up for the 2012 race, which I had planned on doing. Since the 2011 race sold out in eight hours, I figured I'd have to be at my computer as soon as registration opened.

Meanwhile, I'd train to improve my marathon time, in hopes to qualify again. But the bigger issue is 2013 on - qualifying times have been reduced by five minutes across the board. This was necessary, but the impact for me is significant. More about this below the rest of the press release.

2012 Boston Marathon
For the 2012 Boston Marathon, registration will extend for two weeks, beginning on Monday, September 12 and continuing until Friday, September 23. The qualifying times for the 2012 Boston Marathon will not change from recent past years since the standards had been previously announced and have been in effect since last September. However, the new registration process addresses the increased demand among qualified runners to participate in the Boston Marathon and will accommodate those who are the fastest qualifiers first.

Registration will occur on a "rolling admission" schedule until the maximum field size is reached, beginning with the fastest qualifiers. On the first day of registration for the 2012 Boston Marathon, those who are eligible for entry by having met the qualifying standards for their age and gender group by 20 minutes or more will be able to enter on the first day of registration (September 12). On the third day (September 14), registration will open for those who have met their qualifying standards by 10 minutes or more. On the fifth day (September 16), registration will open for those who have met their qualifying standards by five minutes or more. During this first week of registration, applicants will be notified as they are accepted and their qualifying performance verified.

If the field size is not reached after the first week and additional space remains, then registration will open to all qualifiers at the beginning of Week Two (September 19) and those who have met the qualifying standards by any amount of time will be able to apply for entry. The application process will remain open for the entire week, closing on September 23. At the conclusion of Week Two, those who are the fastest among the pool of applicants in their age and gender will be accepted. Accepted athletes will be notified on September 28.

Registration Process for the 2012 Boston Marathon First Week Day 1 (Sept. 12) Qualifiers who have met their age/gender qualifying times by
20 minutes, 00 seconds or faster may apply Day 3 (Sept. 14) 10 minutes, 00 seconds or faster Day 5 (Sept. 16) 5 minutes, 00 seconds or faster

Second Week
Day 8 (Sept. 19) Qualifiers who have met their age/gender qualifying times by any amount of time, including qualifiers who could have registered in Week One.

Day 12 (Sept. 23) Registration closes for qualified applicants

September 28 Qualifiers from entry during second week of registration are notified of their acceptance.
If the field is not filled at the conclusion of the two weeks, then registration will remain open and qualifiers will be accepted on a first come, first served basis until the maximum field size is reached.

2013 Boston Marathon
For the 2013 Boston Marathon, in addition to the new "rolling admission"
process for registration which will be in effect for the 2012 Boston Marathon, the B.A.A. will adjust the qualifying times by lowering them by five minutes from the times which have been in effect in recent past years. The adjusted qualifying times will go into effect on September 24, 2011, and are as follows:

Age Group MEN WOMEN
18-34 3:05:00 3:35:00
35-39 3:10:00 3:40:00
40-44 3:15:00 3:45:00
45-49 3:25:00 3:55:00
50-54 3:30:00 4:00:00
55-59 3:40:00 4:10:00
60-64 3:55:00 4:25:00
65-69 4:10:00 4:40:00
70-74 4:25:00 4:55:00
75-79 4:40:00 5:10:00
80 and older 4:55:00 5:25:00

So what changes? The new registration process forces me to wait eight days to sign up, allowing faster qualifiers first dibs on the slots.

Fair? Sure. Am I bummed? You bet. But what really hurts is looking at it from my qualifying perspective. I am currently a blade runner qualifier. I made the cutoff by 35 seconds. That puts me in the last registration pool for 2012, meaning I probably won't get a slot. I can work hard in training, and cut off five minutes plus from my current PR (a questionable feat for the Carmel Marathon just three months away), but that would only improve my registration access by three days.

Worse, future prospects are even more brutal. My 2013 qualifying time has to be 3:25, which is five minutes better than my current PR. I'd be stoked to get 3:25. But for 2013 on, that puts me where I am right now - a bladerunner qualifier who has to wait until day eight to sign up for any remaining slots. In a race that sold out in 8 hours. For me to be able to sign up at day 3, I'll have to run a 3:20 this spring, or 3:15 in the fall.

That is an order of magnitude improvement that will require a completely different training strategy. Like a serious one. None of this figuring out what I'm going to do as I get my shoes on. A smarter, efficient approach. My time is limited like everyone else. My challenge is that training in the afternoon simply doesn't work for me, for many reasons.

So, that leaves before work and during lunch. And I don't really have enough time during lunch anymore, which brings me back to before work, meaning workouts need to be COMPLETED no later than 4:40am, leaving just enough time to stretch and shower, before heading to work. Though I like getting up early, getting up at 2:30ish to get a ninety minute run in gets old. I used to do this. And doing this creates family tension, as your level of commitment to the family is compared to the commitment to training.

In the end, I just want to run Boston for the same reasons as most everyone else. I want to train to do well in multisport, and the result will be better run times.

A funny, twisted blog

2011-02-05T08:13:00.002-05:00

I find this blog amusing and worth following: http://hyperboleandahalf.blogspot.com/2011/01/wolves.html

Surprise

2011-01-25T12:09:00.006-05:00

I was on my way home yesterday, and as I entered my neighborhood, had to pull over for a fire truck. Actually, two fire trucks (ladder and pump trucks), an emergency response vehicle, and the fire chief's vehicle (Suburbans). Whenever I get passed by emergency vehicles, I try to give a little prayer to the people who are needing the help, and that it isn't too serious. As I pulled onto my street, I found that one of the Suburbans was blocking the road, with another pulled into my neighbor's driveway. The fire engines were in the street, sort of near my house, but I couldn't tell which house they were visiting. Until one of the firemen walked to my front door...

Well, at least they weren't pulling out hoses. It turns out, Michele smelled something burning, but couldn't find the source. We had a similar incident (the odor) about a month ago, but it stopped before we could find the source. The firemen (about eight of them) spent the next hour going around the house, attic, and crawlspace looking for the source. They checked both furnaces, breakers, light switches, and lights. They used heat cameras, but never could find the source. They eventually left, with instructions to call if anything developed. For the next hour, the smell (kind of hot, like a hot glue gun, or burning dust, like when you first start a furnace for the season) was continuing, and then I found it. My furnace had failed. The blower, which had been running while they were here, wouldn't run, nor could I turn it on. But I found the smell coming from the cold air return closest to the furnace. And the grill was too hot to touch. I shut the system off and it took nearly an hour to cool off. Later, I went for a run, and stopped by the fire station to let them know what I found.

I called my furnace repair guy to come look at it. Today, everything was working fine, but after a while, the blower motor was too hot to touch. The failure was found. Actually, multiple failures. The blower housing overtemp limit switch should have killed the system before it got that hot, but it didn't. Fortunately, everything else is okay (it doesn't look like the burners were running, as it would have cracked the heat exchanger).

So, that was my excitement for the day. And, I managed to get an easy seven mile run in. With the lack of activity, my fitness has really slipped. My heart rate was higher, but my speed was low. I ran at a pace where my HR should have been about 150 tops, but was 160+.

Garmin 310XT giveaway

2011-01-14T16:13:00.008-05:00

There is a giveaway for a Garmin 310XT at http://www.dcrainmaker.com/2011/01/garmin-forerunner-310xt-giveawayjanuary.html This would be a sweet win.

This is the main site: http://www.dcrainmaker.com

2011 Race Schedule

2011-01-07T04:31:00.001-05:00

There are many races I'd like to do in 2011, but time and budget will not allow me to do them all. That said, here is the list of races I'm looking at for 2011. Clearly I can't do them all, especially with significant changes that will be happening in the future. I have already signed up for two of them, while ten others are races I really want to do. The others are just alternatives to consider, or sign up for if i am able. In the end, I just need to beat my buddy Dave (his blog) sometime this year. He may be younger, but old age and treachery will overcome youth and skill.

February

Polar Bear Run

March

Sam Costa Half Marathon

April

Carmel sprint Triathlon
Terre Haute Triathlon

May

Energy2Action duathlon*
Energy2Action Time trial
Geist mini-marathon*

June

**Carmel Marathon (already signed up)
Blacksnake Duathlon*
Indianapolis Mudathlon
Indianapolis Sprint triathlon
Energy2Action Time trial*
Morse Triathlon

July

Ironman Muncie 70.3 (Muncie Endurathon)
Energy2Action Time trial
Indianapolis Sprint triathlon*

August

Tri-Indy
Indianapolis Sprint triathlon*

September

Rev 3 Cedar Point 70.3 triathlon*
Fishers Triathlon*
Cancer Free Lungs 5k*

October

**Powerman Muncie duathlon 10k/60k/10k (already signed up)

November

Monumental Marathon*

The Craziest Race Ever

2010-12-05T07:09:00.006-05:00

I was at the dentist and read this article in Outside magazine. This is nothing short of diabolical. Entertaining read: http://outsideonline.com/adventure/travel-ta-201011-death-race-mark-jenkins-sidwcmdev_152043.html?page=1

"Our goal is to break you," De Sena bluntly told me on the phone a few months before the race. A stocky, crew-cut, no-holds-barred entrepreneur from Queens, New York, the 41-year-old De Sena is convinced that America has become despicably lazy and needs a kick in the ass. "We don't give you any water, we don't give you any food, we don't tell you what you'll have to do in the race," he said. "You don't know when the race really starts or when it ends. We don't encourage you. We want you to quit."

Here is the race:
http://www.youmaydie.com/

Monumental Marathon Race Report 3:30:23

2010-11-08T11:06:00.006-05:00

I went into this race with low expectations. I didn't do any structured training, core training, speedwork, or long runs. Worse, I had 3-5 day breaks between runs most of October. So, I just wanted to have a decent race, and would have been happy with a 3:45. Really, my goal was to not have to walk, and to just be under 4 hours. I simply hadn't trained for it. Not that I wasn't in shape for a long run; my endurance is decent, but a marathon is a long race.

The latter part of the week I tried to eat well, and hydrate a little more than my usual 1.5 gallons of water per day. I had a hamburger and potatoes for dinner Wednesday, 1/2 lb of pasta on Thursday, and 1/2 lb pasta Friday. I got to bed around 9pm Friday, planning on getting up around 4:30 Saturday. I ended up waking up at 3:45, and couldn't sleep any longer. I went downstairs, made some coffee, and oatmeal, and though it was earlier than I wanted to eat (I wanted to have a meal two hours before the start), I wanted to ensure I got things "moving" before I left the house. I watched something stupid on TV (I think it was part of "The Crazies"), had a bagel, some peanut butter, and yogurt, and rechecked the stuff I was planning on bringing to the race. My race belt was ready, and was loaded with twelve Clif Shot Blocks and four Gu Roctane. It was going to be cold, but I didn't want to overdress. It was about 30 degrees, with highs expected to be 40. I was planning on shorts and a tank top, with my Pearl Izumi arm sleeves I used in Powerman Muncie. I also brought my Mizuno gloves, figuring I'd need them the whole time. It would be too cold to just have just this at the start, so I went to goodwill and picked up a fleece top and hat for $5. I'd shed these once I was warm enough. In my truck I had packed tights and a compression top, just in case it was too cold for my planned attire. One thing I did this race was to make a cross to put on my back. While in dark periods during my previous races I was passed by people who either had crosses or religious messages, and they helped. I thought I'd try it for myself; maybe it could help someone I pass.

I picked up a Starbucks coffee on the way downtown, in part for the caffeine, and also to try to influence my system to finishing what I didn't finish at home as planned. I parked on Senate Avenue, which is about four blocks north of the start/finish area, and headed to the Marriot to link up with some friends. Getting to Washington Street, I stopped in the Westin, which had plenty of room to stay warm and wait to get closer to the start time. And the bathroom line wasn't bad. I went back out to the gear check to drop a backpack that had a sweatshirt, my phone and truck key, and Gatorade G3 recovery drink. I then went back to the Westin to use the bathroom, which I found had no line. The coffee worked. I then headed to the Marriot to link up with my buddies. The Marriot was a little different than the past two years, as they closed off most of the lobby to runners, which made it a little easier to find people. Note to self: The Westin is better place to hang out before the start. I did link up with my buddy Dave, and we hung out for about ten minutes before heading to the start. I had a Gu Roctane, and though I couldn't find any water, figured I'd get some at the first water point. Much of this race report is for my benefit, as I will read this before my next marathon, since I won't remember some of the detail. Like the water I drank at nearly every point was just 1/2 cup, and it was enough, in cold temperatures. I walked as I gulped it, as I have choked too many times trying to pinch the cup and gulp while running.

The starting area was packed, and I couldn't get any closer to the front than the 9:15 pace area. It becomes clear that people don't follow the guidelines, since I was passing people for many miles. I hit the first water point as planned, and decided I would hit almost every water point during the race. My nutrition plan was to alternate between Gu and Clif blocks every 30-40 minutes. As I passed mile 1, I figured it would be getting close to time to ditch the fleece. I figured I'd wait until I was headed northbound, since I'd be going into the wind for a little while. I pulled off the fleece at 1.5 miles, and ran with it for about 100 meters before I reluctantly let it go. I say reluctantly because I just bought it, and it was a decent fleece. Okay, it was $3.98, but it was comfortable. Well, I wasn't going to carry it for the whole race. My main concern was that I'd drop it and get cold.

I hit the water point after mile 2 and continued to pass people. My pace was steady and I felt good. My heart rate monitor went kaput, and though it had new batteries, I am convinced it was the cold that kept it from working. I tried cycling the watch to find it a few times, but it didn't work. I figured it would come back if things warmed up. I skipped the water at mile 3, and had Gatorade at mile 4. I also had 3 Clif Blocks. My pace was still steady, and though I thought I might be going a little too fast, I didn't have heart rate information to sabotage what I was feeling. I felt good and was just talking it a mile at a time. At mile 9 I settled into a steady 8 minute pace, which continued until mile 22. I had water and Gatorade at miles 5 and 7, and water and Gu Roctane at mile 9. I grabbed a Clif gel at mile 10, as I usually take them for future use. I skipped taking any more at the next two fuel points, as I didn't want to carry them, and was simply focused on the race. I had more water at miles 11 and 12, and I hit the 1/2 marathon mark at 1:43:46. I still felt good, and was wondering how the 2nd half would be. At this point I was occasionally passing and being passed by three of the same people, and we'd continue to do so for a little while. I got water again at miles 15, 16, 17, and 20. At mile 16 I had three Clif Blocks. Funny thing is, as I turned south on College, I blew my nose, and out came part of a Clif Block. What the?? I guess I had it hang in my throat and it just came out… As I passed through the Butler University campus, it was warm enough to take off the hat, and to pull down the arm sleeves. I was going to throw the hat away, but this was a brand new hat, and though it was only $1.49, why can’t I keep it? I stuffed it in the back of my shirt. I took off my gloves and stuffed them into my pocket as well.

During this time I prayed, thanked God for giving me my health and the ability to do this, and for the strength to continue, and began giving serious consideration to qualifying for Boston. This was my 5th marathon, and given my first two were good, and the second two not so good, I had concerns with falling apart after mile 18. This time I felt good, and did the math, figuring I could make it as long as I don't slow down. I'd make a commitment at mile 20 for the final push. After exiting the Indianapolis Museum of Art, there is a long descent (1/2 mi), and I stepped it up to make up a little time. I was still feeling good, and shortly after getting water at the Naval Armory, came to mile 20. It was time to commit. My time so far was 2:38:23, leaving me 52:36 to finish and qualify for Boston. I can do this. I was talking to myself. "Dig deep!" "BQ baby!" "Don't Bonk!" Though my pace was still steady, I had to push the effort higher, to the point approaching having to breathe on a 1/4 steps, verses the 1/6 I had been running. After mile 21 I had more water, and around mile 22 mile I started to feel tired. My calves were beginning to revolt, but I just pushed through it. I had the last of my Clif Blocks and knew the pain that was to come would be over soon. My pace dipped sharply for two miles, and looking at the time, knew I had to dig deep to make it. I started to notice people around me who I would never expect to be up here (like, people who looked out of shape). As I headed down Meridian I upped the effort, trying to decide when to make a final push. I was running an 8 minute pace at a 7 minute effort. Passing through Monument Circle, I was keeping on the heels of a couple of guys who had sped up as well, but were clearly not in distress. I knew exactly where I was, and where the finish line was. Turning north on Capitol, I kept the pace, knowing there were just three more turns. I increased my effort as I turned on New York, and as I turned again on Martin Luther King Drive, closed my eyes and gave what I had left. I made the final turn and glanced at my watch, I'd make the cutoff. "Try not to look stupid crossing the line" was what ran through my head.

Crossing the finish line and looking at my watch, I saw 3:30:27; I made it. I grabbed a bagel, a banana, chocolate milk, peanut butter, and water. I went to the results tent and got my results slip. Strangely, my finish time was recorded as 3:29:24. I’m not sure how or why, but this was in the preliminary results. Later, that was adjusted to 3:30:23, more in line with my watch. Which means I made the cutoff by 36 seconds.

There were plenty of volunteers at every water point. I never had to wait or skip a stop due to not having enough people with cups. The volunteers were great, and plentiful. The race medal is cool, the shirt nice, and I like the addition of a hat. I’m disappointed with the failure of my Suunto heart rate monitor, as the data could be useful. At the same time, it might have made me slow down. Or speed up. But hey, BQ BABY!

Splits

Mile time
1 7:56
2 7:42
3 7:53
4 7:53
5 7:44
6 7:43
7 7:52
8 7:54
9 8:01
10 8:05
11 8:09
12 7:59
13 8:02
14 8:06
15 7:46
16 8:05
17 7:59
18 8:00
19 7:33
20 8:02
21 8:00
22 8:13
23 8:39
24 8:38
25 8:13
26 7:59
.2 2.22

The Nicest Muggers Ever

2010-11-01T23:18:00.004-04:00

I've never really been mugged, though I think I once had a close call on the A train headed from the George Washington Bridge to 72nd Street when I was fifteen years old. Two unsavory chaps wer eyeballing my overnight bag, which did actually have some valuable stuff in it (my Nikon FM and lenses). I had enough sense at the time to simply open up my bag (which had clothes from staying at my buddy Walt's house for a couple of days). I casually displayed my dirty socks, underwear, and shorts, keeping the good stuff hidden. They lost interest and moved on.

But in another sense, I witnessed a mass mugging last week. I spent the week in Orlando, with visits to Disney, SeaWorld, and the Kennedy Space Center. I have been to Disney before, am am still amazed at how good they are at getting people and their money to part ways. From the expensive food to the stuff kids must have, there cannot be any spending restraint. It would probably be easier to simply hand over your wallet upon entry, and kindly asking them to please let you keep your driver's license and family photos. And the muggers always say "Thank you." I felt bad for the families with little girls who just had to buy a princess dress to wear around the park, or go to the salon for the princess treatment (it was packed). The giant Disney store at Downtown Disney appears to be a printing press for cash for The Walt Disney Company (DIS). They were really good at it.

But, the parks were super clean, well-staffed, and set the standard for how parks should be. The boys had a great time, loved Space Mountain, and didn't nag about buying junk (maybe the drills are starting to take??). As crazy expensive as it is, I really do enjoy Disneyworld. They don't cut corners; the FastPass system is great, and even the line queues are nice. No fake backdrops, lots of shade.

SeaWorld's shows were nice, though shorter than I expected (must be a limit to the working hours set by the Whale & Dolphin Union Local 383). The park was nice, and the boys had a great time. They loved the Mantis roller coaster (very cool coaster). Gabriel has become a roller coaster fiend, and I think given the chance, will ride anything.

Kennedy Space Center

I have wanted to go to Cape Kennedy (as it was called in my youth) for four decades, and as much as I enjoy the space shuttle stuff, it is the Apollo program and the Saturn V building I really wanted to see. I was not disappointed. This is the "space stuff" I grew up with, fantasizing and playing with models of the command and lunar modules, and watching launches on television. The Apollo astronauts were the heroes of my youth (and still are). There really was much to see, and I'm really glad I went. The gift shops had tons of stuff, some cool (enough Apollo stuff (some signed by the astronauts) to construct an Apollo shrine at home), to junk (who wants an "official" Matchbox tour bus like the ones used to ferry tourists around KSC?). Anyway, KSC is a pretty neat place for people (like me) who like this kind of stuff.

Even now, I am still in awe watching launch videos: here is a sample:

Marathon Preparation

October has not been a very solid training month; I have basically gone for runs, deciding what I was going to do as I started each time. I didn't put in the miles, nor enough speed work, and had too many inactive days between runs. I'm feeling it now, as I have what appears to be the initial stage of shin splints in my right leg. Not enough to keep me out of the race, but an annoyance. I'll have plenty of time to rest after.

Tough Day on a Long Run

2010-10-19T03:48:00.006-04:00

With the Monumental Marathon just under three weeks away, I figured I had better get some long runs in. I also figured I should have actually trained for this event. Last Sunday I ran 14 and change, at an easy 8:30 pace. I could have easily run longer, and though I wanted to, had to be back to help get the kids up and ready. Today I had planned an easy 18 miles. I put a water bottle drop at a point roughly 7.5 miles, knowing I would need it. I never carry water, and don't even bother with a drop, unless I'm going longer than 14. Since I drink about 1.5 gallons of water every day, hydration issues are generally not a concern. I had planned on running about 4:30 am, but by the time I got back from dropping the water, I didn't really have enough time. I decided to go after church.

The weather was really nice: about 71 or so, very low humidity, and a beautiful cloudless sky. I felt great the first few miles, but started to feel a bit off. What's this? I was running 7:50s, then 8:30s, and still slowing down. My HR was higher than it should have been, and before long I was have=ing to make an effort to slow down to keep my HR in zone 3. This continued until I was running a 9 minute plus pace, with my HR in zone 4. What the heck? I drank the water at my drop, and had a gel and some shot blocks on the way, but couldn't wait to finish this run. Something wasn't right, and I ended up cutting out a loop near the end, so I could finish at 16.25 miles.

We I got home I was drained, and confused as to what had happened. I had a drink, walked for a few minutes, and went into the house. The scale told the story. I was really dehydrated, as I was down to 150.4 lbs. That's pretty low for me. The part I don't get is why. I have been drinking plenty, and it wasn't hot out. The air was very dry, and the fact I started feeling it early in the run tells me I was not hydrated well to start. But why? I have been drinking about the same amount of water as usual, and I don't think I am eating more poorly than usual. The weather change? The amoxicillin I have been taking for the sinus thing I had? I don't know.
What I do know is had I not felt fine on my longer run last week, I would be more stressed about the race than ever. I'll take it as a bad running day, but a good lesson. Next weekend I'm planning on a 20 miler, as it will be my last long run before a short taper. I'll be out of time. I'll prepare a bit for this one, and it should tell me a little more about what I can expect on the Monumental Marathon.

Powerman Muncie Race Report

2010-10-03T10:58:00.035-04:00

This is a long race report, but Powerman Muncie Duathlon was an experience. I signed up for it early in the season, partly because I thought getting ready for this would help me be ready for the Monumental Marathon a month later, and partly for the Aerocat bike drawing they were having after the race. This is a sweet ride, one which I can't possibly afford, as it was decked out with Zipp everything. This ride was worth $10,000. So, I was influenced to sign up early. Anyway, I didn't do near enough to prepare for this race (story of my life). Seriously. My bike shoes were still in the pedals from the Fishers Triathlon two weeks earlier. I only rode 63 miles in September, and 94 in August. My running mileage was off for September as well. But this race would still be fun, though maybe a sufferfest. I had targeted 3:35 as a finish goal, thinking it realistic and achievable. I talked a buddy (Dave - his blog) into the race as well, as he has a solid training base after Ironman Louisville. These events are always more fun to share with a friend. I didn't expect it to be a shared war story. There were three options for the Powerman Muncie:sprint 5k/20k/5k, Olympic 10k/40k/10k, and Powerman 10k/60k/10k. We signed up for the Powerman distance.

Race Day

The start time was pushed out about forty minutes due to the pro race being moved up to the start of the event. This gave us even more time to look at the field against who we'd be competing. Unlike local sprint events that have folks from all levels, from weekend warriors to elites, this was different. We weren't close to anything, competing in a harder event. There were expensive bikes and Zipp wheels everywhere. There were no overweight people. These people had trained. I felt so outclassed. Having had sinus "glue" issues for a couple of days didn't make me feel better either.

It was cold, and was going to stay cold. The temp was low 50s, which is great for running, but not so great for a ride. I purchased Pearl Izumi thermal arm warmers just two days prior, thinking I'd need them on the bike. I think they saved my life (certainly my race), but more on this later. Dave was checking the weather radar, and my quick glance made me look away like I had seen something terrible, which I had. The radar showed a solid weather front coming our way, hitting us about the time we would be starting the race. It was ugly, and about the size of Texas. We were going to be rained on, in 52 degree weather, while half naked. Terrific.

The professional race started, and we listened to their progress during their first run. They were running a smoldering pace, and would finish the first run around 32 minutes. Holy smokes these guys are fast. Meanwhile, we were trying to stay warm in the car. I was trying to get another potty break in, but the movement wasn't with me; I was too cold. I just hoped the one I had earlier in the morning would be sufficient. I knew there was more, but hoped a wave wouldn't hit me, as I had very recent issues with the "wave" being undeniable during a run, forcing me to become one with nature. As it came time to line up at the start, I decided to wear my arm warmers for the first run too. I thought they'd be too warm for this, but didn't want to mess with them at T1. If I got too warm, I'd pull them down to my wrists. While milling about, I saw a guy I see at every race. Every one of them. He's an older guy, and wears the same race suit every time. I was going to go talk to him to finally ask his story, but I ran out of time.

The Race

Run #1 10k 45:42 7:23/mi

The start was fast, and crowded (all distances started together). I was trying to break through to an open spot, which took about a mile. I had already pulled my arm warmers down to my wrists, when I started feeling the first drops of rain. Dave popped in next to me and we ran together for another mile, when he pulled ahead. My heart rate was 168, and being a long race, I was pushing too hard. My HR would go even higher if I tried to stay with him. I stayed within about 50m of him, and started "chatting" with the two people by me. Before long, I realized I had lost focus, and Dave was 100m+ ahead. Get back in the race! I kept a steady pace for the rest of the run, but started feeling a "movement" starting to churn. This is one of my worst fears for a race. First, having to stop and pooh, while the clock is ticking, is not good for PR. Second, and far worse, I don't even like to pee in a Porta Potty. Now I had to pooh, and in a heavily used (pre-race) facility. I considered waiting for another down course, while on the bike, but 1) I didn't know if there would be one, and 2) this couldn't wait.

splits

1 - 6:52
2 - 7:12
3 - 7:08
4 - 7:42
5 - 7:38
6 - 7:25
.2 - 1:46

T1 3:37

I put on my helmet and glasses, changed shoes, stuffed my gloves in my arm sleeve, grabbed my bike and headed to the Porta Potty halfway towards the T1 exit. I saw Dave, as he had finished his run in 44:07, and was on his way out. I hit the facility, and it was bad. I was being timed, and wanted to get away from the horror as quickly as possible. Fortunately, what need to happen did so, and quickly. But now there was no paper. WTF!!! I have always heard to bring paper, and to leave it for good karma. But this advice is pre-race. I wasn't carrying a roll. Panic? There's two wrapper from rolls of paper. They'll have to do. Finish up, hand sanitizer (thank God), and get the hell out of Dodge.

The Bike 60k 1:56:59 19.7 mph

By now the rain was getting heavier, but I wasn't yet noticing it too much. The wind was in my face, and I was trying to get settled in. As I looked at the Clif Shot Blocks in the snack bag stuffed in the top of my Aerodrink container, I thought that I should stuff it in my pocket. One mile later the thought was moot, as a bump bounced it out and it was gone. Okay, I'm stupid, but did bring extra nutrition and should be fine. I had two gels on the bike, and two in my GelBot. I also had my Aerodrink filled with GU Electrolyte Brew, which I had never tried (yes, I know, no new stuff on race day). I was thirsty, but the stuff wasn't going down as easy as I had hoped. The rain was picking up, and as I hit the westbound leg could really see it. The pavement was new, so there was more water on the surface. My feet were soaked, but I could feel the water washing through my shoes. Good thing there were drain holes. I passed a couple of people, and was passed by some others, but overall didn't see many people on the course. Starting lap two (of three), I saw my heart rate data was kaput. Figures. I thought about changing the battery yesterday, but decided not to, since it wasn't in very long. It was probably getting close to time to change, but the cold killed it. And I thought how nice it would be if I had signed up for the Oly; this would have been my last lap. The rain was really coming down now, and mentally I was on borrowed time. I tend to check out while racing, so much so that even simple math challenges me. I still had my gloves (soaking wet) stuffed in my sleeve, and hadn't consumed near enough calories. I hit the GelBot, which worked great, having slightly thinned the gel when I loaded it. It was just hard to hold the bottle, since my fingers weren't very functional. Coming around the middle of lap two, the hills were taking a toll. I made it around to start lap three, and had to focus on getting some fluid in me. I finished the 2nd gel in the GelBot, the Gu Brew, and most of my water. I looked at the two other gels, and though I knew I needed them, couldn't work it out on how to open one and wash it down. It was too hard. The final hills killed my pace, and standing to pedal was not helpful. Previous climbs I had made the rear wheel slip. Not now. And it was really raining. I was freezing, and couldn't wait to run just so I could warm up. I was so glad I had the arm warmers. I figured I must be in last place, and that the SAG wagon would be behind me soon. The end of the ride was coming, just a few more miles.

T2 2:13

Getting to the end of the bike, I was relieved and tried to run to my spot on the rack, but I was just kind of hopping. I saw Dave in T2, and thought I still had a chance to beat him. I was surprised, as I thought he'd be way ahead, not having seen anyone for some time on the bike. I ditched my stuff, and tried to put my running shoes back on. My fingers weren't functioning, and I struggled to get my second shoe on, as the top by the heel had rolled, and I couldn't easily fix it. Once corrected, I ran (or tried to) run for the exit.

Run #2 10k 50:09 8:06/mi

Exiting T2, I found I couldn't feel my feet. It felt like my feet were hard bricks. I concentrated on just keeping my feet moving, hoping I'd warm up soon. I was scared that I might fall on my face, because I wasn't very controlled. I had passed Dave and was passing others. Everyone else had numb feet as well. Mile 1 was crazy slow, and seeing the split I was surprised, since I actually thought I was like, moving... I started feeling my feet in mile 2, but only in a way that made it feel like there was a block of wood under 1/2 of the outer edge of each foot. I saw Dave again after the turnaround, and by mile four had warmed enough to not be cold any longer. At mile 4.5ish, I hit the last turn, and was surprised enough to make a double take: Dave was hot on my heels. I was running a semi comfortable pace, and he had hit the jets of pain (and had to have been for the last two miles). I tried to lag behind him for a bit, but he was going too fast. He was going to beat me. I was beginning to feel the outer edge of a bonk. I'd finish okay, but there was little left in the tank. I hit the finish chute and Dave was at the end with a bottle of water for me. He'd gained a minute on me in the last 1.5 miles. He dug deep for that.

splits

1 - 10:44
2 - 8:03
3 - 7:41
4 - 8:12
5 - 8:08
6 - 7:53
.2 - 1:42

Epilogue finish time 3:38:37

Within two minutes of finishing, I was freezing again, and shaking. We grabbed some of the hot pizza they were offering, and went to the car. I don't like to eat after a race, but hot anything was welcome. My finish time of 3:38:37 was a little slower than my goal. Dave beat me by 1:29. Maybe if I hadn't stopped for a nature break... I was spent, mentally and physically, and struggled to just figure out how to get changed and the bikes loaded. We loaded the bikes and went to the park's changing area/restroom to change. It helped to get into dry clothes, but I was still freezing and shaking. Dave headed back before me, as I was moving kind of slow. When I got back to the car, I didn't see Dave, but got in the car to warm up. A few minutes later Dave knocked on the window to say they called my name for an award; I was second in my age group. Huh? No way. By a strange twist of fate, the really fast people (like Smitty), signed up for the elite class to be eligible for prize money, and I was the beneficiary of some of them vacating my age group. Sweet! I got a "trophy" which is unique: a mason jar with printed stuff on it. Cool. We waited about 30 minutes for the Aerocat to be raffled. Well, we didn't win it. That would have rocked, but all in all, it was a good day, even though it was a brutal experience.

It just helps us to be better next time. This was a great race and I recommend it to everyone looking for a well-organized race at a reasonable price.

Next race: 11/6 Monumental Marathon

Cancer Free Lungs 5K race report

2010-10-02T20:33:00.001-04:00

20:13 4th overall, 1st AG 59 people

Sunny, 55 degrees

The course was the same as last year. There were a few folks at the start that looked like they were going to run a 17 minute 5k. The race started and I quickly settled into a rhythm. I couldn't hang with the lead pack (three people), but paid no attention as they pulled away. As I approached one of the few turns on the course, I realized the lead group had missed the turn. I didn't see them, an began to doubt my understanding of the course. I stuck with my gut, and as I approached 131st Street, realized I was correct. The lead group was heading my way to then turn around at a point 100m or more behind me. They were not happy, and running very fast. It wasn't long before they caught me again and opened the lead to 100m. As they almost missed the next turn, I yelled ahead for them to turn. The course markings were more clear at this point. As I approached a section that goes through the woods, a guy passed me wearing Vibram "shoes"; these are the newest rage in barefoot or minimalist running. This put four people in front of me. Looking at my watch, I saw my heart rate was too low. I wasn't pushing hard enough. Without having someone in front to catch, or behind pushing, it's harder to push at the highest level. Last year I was at my redline at the end of this race. This year I wasn't pushing as hard, since I was basically running alone. So, as I approached the finish and saw the clock, I knew the course had to be a little short. I finished in 20:13; my effort level felt more like a 21+. I figure it was just about 3 miles.

The odd thing is I finished 4th overall, which means one of the people ahead of me was a bandit runner. I can see someone being a bandit on a huge or restricted entry race (though still wrong), but this was small race (59 people) which is a fundraiser for a cancer group. And an entry fee of $20, with chip timing and a t-shirt. Cheapskate.

Fishers Tri race report

2010-09-28T02:36:00.000-04:00

500m swim 10 mi ride, 3 mi run

Swim 10:34.4

I felt pretty good, and was catching and passing people. There were a few times, especially at the turnaround/lane change, where I had to either aggressively cut through people, or stop to get through the cluster of people. There were a few passes where I was worried about getting kicked in the face, but overall the swim went well for me. My time of 10:34.4 was 1:38.2 better than my 12:12.6 last year.

T1 1:38.6

Entering T1, I focused on being smooth and deliberate. Glasses on, helmet on, while wiping feet on towel. Socks and bike shoes on, race number belt on, grab bike and go. I was going to skip the socks, but I had a blister I got a week earlier. It was healing nicely, until I skipped the moleskin and tore it through. I hadn't noticed, until I finished the run and found a bloody sock and shoe. With more races coming, I need this to heal. So, moleskin and socks for now. T1 was 1:02.3 faster than my 2:40.9 last year.

Bike 27:04.7 (22.2 mph avg)

I blasted out of T-1 and proceeded to pass people the entire time. Two people passed me, one couldn't hold the pace and dropped back after I caught him again. As I approached T2, I took a little time (too much) to coast and get my feet out of my shoes; I was going to leave them in the pedals. I should have practiced this, but the area where I was coasting was congested and downhill, so I don't think there was much of a consequence. Overall, pretty uneventful, but I felt pretty good. My 27:04.7 was 57.7 seconds faster than my 28:02.4 last year, or .8 mph average faster.

T2 57.9

I quickly parked my bike, helmet and glasses off, shoes on and go. T2 was 57.9, 15.9 seconds faster than my 1:13.8 last year.

Run 21:03.2 (7.01.1/mi)

The first mile is uphill. I felt okay, but didn't think I was going very fast. I goofed up hitting the split button on my watch as I exited T2, so I really didn't know how fast or slow I was going. My goal was to push the pain threshold. This is a sprint, and I should have been in pain mode the whole time. I haven't trained for that, but I figured I'd push a bit on the bike, then hit the run hard. I was passing people the whole time (since I started late in the swim, there were many slower people on the course), and only one person passed me. As I passed a guy in the last 1/2 mile, he said, "God loves you." I waved and drove on. I continued to push hard, though I didn't redline like I should have. More work to do. Still, my 21:03.2 was 1:37 faster than last year's 22:40.2 (7:17.8/mi).

I finished in 1:01:18.9, which is 5:31 from last year's 1:06:49.9. This put me in 5/33 place in my age group and 43/380 overall.

Eagle Creek Triathlon

2010-09-12T16:57:00.008-04:00

This was my first time at Eagle Creek. It's a popular three-race series every summer, and I found my first race there to be a good experience. The race was sold out, and as is the case with many sprint races, was filled with a broad spectrum of athletes. From serious triathletes with expensive gear and podium goals, to recreational athletes on mountain bikes, this race has something to offer for everyone.

I arrived at the park later than I had planned, but still had just over thirty minutes before the race was to begin. Once I had my stuff set up in transition, I took a look at the lake. The water was warm, and I kept hearing a nagging voice telling me to switch to the duathlon. Wait, the voice was Don Carr (the race director) reminding everyone of the black algae warning. We had to sign waivers due to the state telling people to stay out of the water due to black algae. Included with the waiver was a list of warnings and symptoms that can occur after exposure. Don also reminded everyone that they have this warning every year, and it has never been an issue… He also reminded people that for the folks who didn't want to swim, there would be a duathlon instead. I was there for the tri, so I chose the black algae.

The Swim 12:52.6

The start was in waves, and I was near the back. When it came time to start, I hit the water and tried to settle in for a steady swim. Since I am not a fast swimmer (most adolescents can beat me in speed, though I can go for a long time), I don't swim hard, because because if I do, I shave almost no time, but expend exponentially more energy. Someday I'll work on technique… During the first 100m, I was focusing not on the race, but on the black algae. I was getting more and more lake water in my mouth every stroke. What did the warning say? Do not drink…cramps…diarrhea… What the hell was I thinking? Crap! Get your head in this race! The people around me were slower than me (wow), and I kept running into people's feet. This was my first open water swim, which I had always heard was radically different than the pool. So, I expected radical difference. I had not considered what to expect. Or I did, but it was not realistic. What I discovered was I did not have a good sighting technique, though I do swim straight. I was struggling to get around/through people, and getting hit by people doing the backstroke as I passed them. I even had to stop once, so I could see a way to get through a large cluster of people that seem to be stopped. The swim was 500m, and it took me 12 minutes, during which I never got settled in; it felt like high effort the whole time. Had I been in a pool, at this effort, I would have finished in about 10 minutes. Okay, maybe a little longer, considering I had been swimming just once during the past month.

T1 2:49

Exiting the water, I was glad to be finished. My bike was near the transition area exit, so I had to hustle. I didn't think I was going slow, but I had bits of gravel stuck to my feet and had to wipe them off. I got my helmet and shoes on, grabbed my bike a ran to the exit. I really have to practice transitions, because this was one of the slowest. Sheesh, I was already dressed and merely had to get a helmet, bike shoes, and bike (plus the time to run from the water and to the exit). But I was in the 20th percentile on transition speed. With practice, I should be able to cut a minute off of that.

The Bike 29:11.6

I hit the road with a simple plan: Go Fast. I'm not very fast, but for someone who doesn’t ride much, can do pretty well (I did recently average 22mph on a 20mi time trial). If I just put time into riding, I could be so much faster… Anyway, the first half mile was a bit clogged with people, making passing difficult. For most of the race, I was blowing by people (especially the mountain bikers). The ground was slick from rain, and though there were numerous warnings about a sharp turn at the bottom of a steep hill, there was a crash being attended to when I went through. I hit the turnaround and rode a steady but solid pace going back. As I approached the hill where I saw the crash, there was traffic control slowing people down to walking speed to make the turn. This was due in part to the meatwagon that was there just getting ready to take someone away, and probably to prevent another crash. As I rode the last half-mile, I had to slow down due to traffic, and a narrow chute to reach T2.

T2 1:46.2

Entering T2, I had a longer way to go due to being positioned near the exit, and running in bike shoes is a bit awkward. Well, the folks parked up front had the same issue before their ride, so I guess it's a wash. This transition also took longer than it should, but still a bit better.

The Run 22:48.4

The run starts at the base of a hill, and is just a simple out and back course. I was passing people the whole time, and was not passed by anyone (same as the ride). I felt decent, but my head was not in the game. I found myself on numerous occasions going too slow. I wasn't paying attention, and would slow down. I'd look at my heart rate and find I was barely in zone 4, when I should have been pushing much harder. I'd speed up, my mind would wander, and I'd slow down again. This is where having fast people in front of you, or behind and pushing would help.

Had I done the duathlon, I would have won overall, as it was small, and the field not very deep. Still, I didn't do too bad.

Next events:
9/19 Fishers Triathlon (sprint)
9/25 Cancer Free Lungs 5k
10/2 Powerman Muncie Duathlon 10k/60k/10k
10/16 Indianapolis Marathon and Mini (13.1mi)
11/6 Indianapolis Monumental Marathon 26.2mi

AND, I have already signed up for the inaugural 2011 Carmel Marathon.

Gel-Bot Bottle Review

2010-06-23T05:10:00.005-04:00

I stumbled across this somewhere and decided to buy one. It's called the Gel-Bot (or is it GelBot). I wasn't sure what to expect, but know that choking on gels can be an issue for me. I don't run with bottles, but figured it would make gel consumption easier on the bike. I figured I'd be less likely to slow down, or get sticky gel on me, if I had something like this. I ordered the 24oz size, since I'd be on a bike anyway.

I decided to try it out during the Blacksnake Duathlon. I know, don't try new stuff on race day. Since this was a sprint, a gel wasn't going to be necessary, but it would give me a chance to try it out under real conditions.

The loading process is as simple as can be. Simply load the inner chamber with energy gel and fill the bottle with water/fluid. When the nozzle is pulled open, you get water and water only. With the nozzle pushed down, squeeze to get the gel out of the center valve.

About halfway through my ride, I decided to try out the gel function of the GelBot. I had loaded it with Gu, and found it a bit difficult to get a good slug of gel. I squeezed the bottle and sucked at the same time, but I think the viscosity of the gel was a little high. But having the water available without doing anything except pulling the bottle open with my teeth was a welcome change from my usual keeping the gel in my cheek until I can thin it later. I think next time I will simply thin the gel slightly, making the consumption process a little quicker.

Though I have only used it once, I like the product and look forward to another live test.
More information on the Gel Bot can be found at their website: http://www.hydrapak.com/products/bottles/gel-bot

Race reports

2010-06-22T05:01:00.002-04:00

I recently competed in the Geist Mini marathon and the Blacksnake duathlon. It's early season, and I didn't do much to prepare for these.

Geist Mini

This was the third year I ran in this race. I really like the course, as it is my home course and one I regularly run (most of the course, except for the initial 5k). It is well-organized, and though it sells out, isn't too crowded. There are bands along the way, and since it goes through neighborhoods, there are people out watching and encouraging. The past two years, I had run full marathons roughly three weeks prior, but this year I skipped it, as I was at least 100 miles behind in training due to ice and laziness in December/January.

Even with the lack of focused training, I still did okay, finishing in 1:42:12 (7:49 pace), which was good for 225/3191 overall and 35/235 in my age group.

Blacksnake Duathlon

This was the 25th anniversary of the Blacksnake Duathlon. It's a sprint du, with a 2 mile run / 20 mile ride / 2.5 mile run. I really like this race for a few reasons: The course is nice, the middle of the bike course is fast (and the whole course very smooth), the price is an unbeatable $25 (with shirt), and it's small enough I have a chance in my age group. This used to be a three race series, but budget constraints have reduced it to one this year. I ran the first leg at a 6:40 pace and transitioned in just over a minute. The ride went fairly well, considering I hadn't been riding since the Carmel Triathlon in April. There are hills, mostly ascending, for the first five or so miles, but then the course turns north and is a long, fast descent for what must be more than ten miles. Indiana is not hilly, but the elevation does actually change... I came in around 58 minutes, which puts me at around 20.5 mph average. As soon as I put some time into riding, I should be much stronger and faster, given where I was at the end of last season. T2 was about a minute, and the next run I ran a 6:50 average pace, though I am sure the initial 1/2 mile was slower, as it took a little time to get my legs back from the bike.

I finished in 1:30:50, which was slightly better than my goal of 1:31:59, good for 3rd in my age group, and 10/63 overall.

Season Opener

2010-04-19T05:01:00.006-04:00

I was in the Carmel Triathlon yesterday. It was a sprint, with a 400m swim, 10 mile ride, and a 5k run. I had fun, and as usual TuxBro put on a good race. I was concerned with the temperature, as I think Saturday night was the coldest it had been in weeks. Looking at the hourly forecast, it showed 29 degrees at 8am. With the race starting at 9, I was sure I was going to freeze. The thought of running to my bike, wet, and having to ride was not appealing. Fortunately, the forecast was not correct, and it was mid-40s in the morning. It was still going to be a chilly ride, but the sun was out, and that might help.

The Swim (8:41)

The swim was in the pool, and starts were in waves, based on self-reported 100yd swim times. I know I am slow, and I was assigned #578 (of 900), which should theoretically put me in an area with people about the same speed. Looking at people with 100s or 200s, I couldn't help but make judgments on how I thought there was no way the Biggest Loser contestants had to have underestimated their swim times. Can my swimming speed suck this bad? This helped, as it gave the sun another hour to warm things outside. The wave start flowed by bringing about 150 or so people from the gym to the pool at a time.

With a wave start, I didn't actually get to the pool until 10am. Looking at the people in the pool, it was clear there were real issues with the self-reported times. There were clogged lanes in places, and people who clearly could not swim. I saw someone dog paddling at the 25m point, and was hoping he would be out before I caught him. When it came time, I jumped in and swam comfortably, passing two or three people every 50m. I felt good, and didn't swim any harder than I do normally, as my technique is not efficient, and would burn exponentially more energy for minimal gain. Getting to the end, it took me a few seconds to figure out how to get out of the pool. The edge of the pool was a bulkhead, and I felt like a seal sliding on the pool deck.

T1-(3:24)

I jogged to my bike, and noticed gravel on the sweatshirt I had set next to my bike. Someone had wiped their feet on my sweatshirt/mat! All I had to do was get my socks and bike shoes on, put on my helmet, glasses and jacket, grab my bike and run to the transition exit. I already had my top and HRM on in the pool. And it still took forever. I could improve my time quite a bit if I actually practiced transitions…

The Bike (30:29 – 19.7 mph avg)

Coming out of T1, I was putting my gloves on as I approached a large speed bump. I was sure to have both hands on the bars as I hit it, because it was a big one. The group behind me didn't heed my caution, as I heard someone go down, and looking back I saw at least three riders laying in a pile on the pavement. Whew, I am glad I avoided that! The first couple of miles were chilly, and as I settled in I was glad to be wearing a jacket, and especially the full-finger cycling gloves. I was blowing by people the whole time, with at least 1/3 of them on mountain bikes. Many of these people were sized in a way that made me think of the self-seeding swim time issue I mentioned above. There were areas on the course where I was riding about 25mph, while other places just 15mph. In the end, the ride was uneventful, and I averaged 19.7mph.

T2 (2:21)

Nothing special here. I hung the bike, changed shoes, ditched the helmet, jacket, and gloves, and ran to the exit. I cycled my watch to recognize my shoe POD and focused on getting my legs.

The Run (21:05 - 6:47 avg)

I hit the split on my watch as I started the run and thought about how I shod add more bricks to my training… My legs didn't feel too bad, but I knew I need to work on it. Checking my watch, I noticed that a decision I made while having a bowl of oatmeal in the morning had come back to haunt me. I had consider changing batteries in my heart rate monitor and shoe POD, and decided against it, because I usually get some indication they need to be replaced. Not this time. Looking at the watch, I saw that both the HRM and shoe POD batteries were kaput. Oh well, I would have liked to seen the data, as it can be useful. I used the course markers for my time splits. My first mile was 7:20. Not bad for me. I felt slower, but had my legs and was passing people. Mile two passed at 6:50, which was surprising, as the perceived effort was not that fast. Mile three was about 6:06, which I have not seen in two decades. And I hadn't crossed into a pain threshold. I think I could have gone faster.

When I ran the Cancer Free Lungs 5k last September, I was well into the pain threshold during the last mile, and Mike had to slow down to drag me along. I was at my derived max heart rate then, and had not been there before. We finished that 5k at 21:44, and the course may have been short. This race was USAT sanctioned, and run by TuxBro, so the distance should be accurate. Given my effort was not as high as the previous 5k, and I was faster, even after a swim and ride, I am sure a major contributor to the added speed was the lighter shoes. I stopped using my orthotics, which made my shoes much lighter. I think it cut my pace by 20 seconds.

My final time was 1:05:52. I finished 14th in my age group, and 96th overall.

Training

2010-02-06T19:40:00.004-05:00

This is an amusing application of text to video. Disclaimer: This is satire. I have heard that people have this type of experience, but I don't know anyone who actually has. The names have been changed, and any similarity to anything that might get me in trouble is purely coincidental.
Link to video

Here is another: Link to video2

Suunto T3

2010-01-20T04:49:00.002-05:00

I haven't reviewed products before, but I have been using a Suunto heart rate monitor for a little over two years, and thought I'd give a report on it. I have a Suunto T3, which I got in October 2007. With it, I have a heart rate sensor, a foot POD for running, a bike POD for the bike, and a PC POD for downloading the data to my computer. Suunto has now upgraded to a -c version, which has added benefits I'll cover below. But I think my experience will apply to the T3c as well.

With the T3 I have heart rate zones established, which I use and track in Training Manager Lite (Suunto), and also in Training Peaks. I generally use the autolap feature, set at one-mile intervals, which I use to benchmark and compare performance over time. There is an interval feature in the T3 which can be used to warm up, then train at set intervals, with an alarm tone sounding for each transition. For me though, the alarm is too quiet, and at a tone too high for me to hear well at all, unless I'm in a quiet room and it is near my head. I think the issue is my hearing, and not the watch.

The recent logs (fifteen most recent) are easy to call up, and I like the built-in summaries (this week, last week, and monthly going back six months). You can quickly see summaries for distances (running POD, bike POD, GPS POD) and calories. If you want more specific summaries or data, you can simply look in Training Manager Lite.

The T3 tracks calories burned, which helps assuage the guilt for eating certain things. I can't evaluate the accuracy, but I have read it may be underestimating by 10-20% (cool!).
Triathlon transition - easy to use, just quickly cycle the watch (press a button three times) and the watch picks up the foot pod and says you are running. Once the foot POD is on, it overrides the bike POD.

The training effect feature allows you to use the watch to set an intensity level target, but I tend to use it as and after workout evaluation of what I did.

Someone who works for me was shopping for a heart rate monitor, and asked me about Garmin. I told him about my experience with Suunto, after which he purchased a Suunto T3c, which has some added features, including bicycle cadence, pace data, and a button lock. I found much of this while I was helping him set up heart rate zones.

I really like this watch, and it just fuels my desire to upgrade to a newer model, either a T3c, or maybe even a T6c, which I can use to easily upload data to Training Peaks. I have been considering it for some time, but cannot justify the expense, given my T3 is working just fine. With the addition of the above features (especially the cadence and pace features), I am really tempted to upgrade. Now if I can just get the Mrs. to understand that I need this... And some Zipp race wheels... And more destination events…

Battery life - I usually don't wait for things to stop working, though I have found the shoe POD battery (AAA) gives me little warning before the battery is too weak (the light blinks quickly meaning change battery NOW). The HRM and watch use a CR2032 (conveniently available in two-packs at Wal-Mart). For me, I change the watch battery after every other HRM battery change. It may be premature, but I do this a couple of weeks before my spring and fall marathons, as I don't want to find out about battery life at that time.

HRM - The strap is comfortable, and clean-up is simple (I rinse the unit and strap in the shower, and wash the strap in the machine with my workout gear when I do laundry). As for accuracy, my great uncle was looking for a HRM that he could use in addition to a tabletop unit he has been using for many years (he has had heart surgery). We compared the results and they were the same, giving some validation to the accuracy. I have used this indoor at a gym, and at every race, including some very large races (Big Sur marathon), and with the many other HRMs around, never had an issue with interference.

Foot pod - over 2000 miles accurate (compared to G-Map), recalibrate with new shoes, maybe once halfway through shoe life (200 miles), marathon showed 26.5 miles, accuracy issues when running strides, or other intervals with unusual strides.

Bike pod - accurate, compared to G-map. Turns on automatically. Really nothing to say, other than it works, and is nearly transparent.

GPS POD - I do not have this item, as I have both shoe and bike PODs. I considered it, but it seemed redundant. Additionally, I don't think these types of GPS units are as accurate or responsive for this purpose (I base this on performance of friend's Garmin GPS).

Training Manager Lite - Very easy to use. Simply plug in the PC POD (USB) and press a button on the watch. It will download in less than a minute, after which you can name the workouts, make notes, and analyze the data. The detailed graphs are good visual representations of the workouts, but it's important that you either have the Autolap feature on, or you manually hit the lap button.

Warranty - My heart rate sensor started acting strange (giving strange readings, then jumping to normal). I sent it in for repair, and it was replaced under warranty. It took a few weeks to get the replacement, but I was very happy to have a replacement and pleased with the process with Suunto.

Tundra

2010-01-08T01:10:00.006-05:00

I'm tired of the cold weather. It isn't that I don't like cold weather; I just don't like being cold. And due to global warming and climate change, it has been cold for many weeks. It has been low to mid teens more days than usual, and I don't really care to run outside when it goes below 20. I'll do it, especially since I have been desperate to hit the road, given my complete lack of physical activity for some time (my pants are getting tighter). I have gone out for a few runs this month, but there has been ice in the streets, which I don't care to run on, especially when combined with sub-20 weather. I tried to run at Ft. Harrison this week, only to be defeated by strong wind and light snow – I was freezing, then burning up when I turned back. I should just accept it and hit a treadmill. And my bike trainer (though my garage has been quite cold as well).

I really don't mind weather in the 20s. 25-30 would be great. I actually prefer it to the wet spring weather, as this causes muddy dog feet that need to washing every time they go out. Especially Bandit: being a German shepherd he is lower to the ground and trots around getting his legs and entire undercarriage muddy, every single time he goes out. At least Sadie has ground clearance. So, frozen ground and snow = cleaner dogs. I just want clear, dry streets.

So, while I whine about the weather and make excuses for not training, I look at a list of potential races and think about how the April opportunities will not work unless I get my butt moving very soon. I'm looking at a spring marathon somewhere in April-May, and have considered St. Louis, Nashville, Cincinnati, or Illinois. I have heard St. Louis is a nice race, but it is the earliest of these (4/11), and I'm not sure how motivated I am to get started yesterday. Nashville (4/24) would be cool, as I can visit dad and heard it's a great race, especially now that it's a Rock & Roll brand. But the down side is with the new branding, the entry fee is a bit high ($30-40 more than others). I like expos and races with good schwag, but for that much more I can just buy stuff. Illinois (5/1) might be cool, and then there is The Flying Pig in Cincinnati (5/2). These races are nearly a month later, allowing more time to prepare. I'm a bit torn on the Cincinnati. I didn't have a good experience there last year (which I wrote about HERE), and I seem to recall telling myself I would try a different spring marathon in 2010. So why am I even considering it? I don't know. Maybe it's a way to beat it. It was hillier than I thought, but that's what training is for.

Besides the spring marathon, I'm looking at an April sprint triathlon too, but unless I get started again and quickly, I should just save my entry fee for later races. For the season, I have been looking at about two races per month, a mix of duathlons and triathlons, with a bike time trial thrown in for fun. I'm considering the Muncie Endurathon for this year, but I will hedge that until I have a solid training plan to which I can commit.

There is no substitute for training

2009-12-12T03:16:00.000-05:00

As solid a statement I have ever heard, it applies to most anything. I'll expand here to illustrate what I mean.

1) Athletics - Seems obvious, and though my athletic abilities seem limited to running and biking (and I mean limited), I do okay for my age group, especially in multisport. As a straight runner, I am capable of way more, but without putting serious time into training, will never catch the rabbits in the top 10%. I PR'd not long ago on a 1/2 marathon (1:39), but I know (with considerable time and effort), I could be in the 1:25 range. Biking? I'm not experienced enough or fast enough to even hang out with riders. I won't even say anything about swimming. But put these together, and I do okay. I can run a 7 to 7:30 min pace after a 20-22 mph ride on a medium course. The formula is simple: effective training + more time = better performance. My marathon performance is better when I put the time and effort in. This year I failed to put adequate time into longer runs, and it showed. I need to decide haw to best utilize my time in 2010. There is no substitute for training.

2) Drinking - I am not a big drinker. Actually, I don't drink very often, or very much; when I do, my tolerance is low, so the span from sober - buzzing - drunk is quite narrow. In another lifetime, that span was quite broad, as I was trained for it. Actually, I was probably training for this four days per week (ah, college youth). While I do not wish to ever engage in this kind of behavior again, the difference is clear. While on vacation last week, I found myself reverting to an evening of consumption best reserved for those trained to finish above the 80th percentile. Fortunately, my body's early warning system reawakened after a two-decade long siesta, stopping me from continuing what would have devolved into an ugly and painful outcome. I think that being ill/hungover while at sea is a bad combination. I have not been training to drink, nor do I want to. But if consumption is planned, it may be best to occasionally imbibe. There is no substitute for training.

3) Eating - I am not a big eater. I enjoy food, but for the most part it serves a purpose. I watch what I eat - watch it going down my gullet. Really, I pay attention and watch the volume and keep from overdoing 'bad' foods. I'm not overweight, but am 5-10 lbs above an ideal racing weight. That said, I do like to eat certain things, and can easily overdo them, if they are to my liking. I can put away 1/2lb of pasta, or 1/2 loaf of French bread, or 3-4 bagels, plates of stir-fry. While on vacation last week, there was endless opportunity to eat. While I limited myself, I ate way more than normal, resulting in a few (okay six) additional pounds as a souveneir from my cruise (not continuing this exercise has caused the weight to drop again). Towards the end of the week, I grew tired of eating. I was full after a cup of soup. I simply wasn't hungry. For comparison, there were professional eaters all around. From buffet hounds to professionals (not quite up to Mr. Creosote), these people ate like it was a sport. This was their arena, and like [food] gladiators, they battled themselves to maximize their intake. Years of training came down to this: An endless supply of prepared food on a 7-night cruise. This is where their training paid off. The top finishers would consume more value than they paid. The back of the pack folks would subsidize the bill. But we all had fun and got something out of it. There is no substitute for training.

Marathon #4

2009-11-11T00:21:00.007-05:00

Well, another marathon under my belt. It didn't go as well as I had hoped, but still went okay. I had hoped to run a 3:35, or at least beat last year's 3:39, but I ran out of steam. I started feeling it around mile 16, as my heart rate was starting to climb, while my speed was not. By mile 22 my pace was tanking, resulting in a 3:49:34. Not too bad, considering I wasted September as a training month. For that matter, August too. I simply failed to devote adequate training time towards this endeavor. Though I did well in the short races, going over two hours is another dimension.

The race was well organized (TuxBro always delivers), and I liked the new course. The weather was great. It was clear, and low 50's to start. There was a bit of wind in places, but not too bad. There were plenty of water stations, though some of the later ones did not have adequate manning; I skipped two stations where I wanted to get water, but didn't want to stop to wait for a cup. Not a big deal. The post-race food/drinks were decent, though Fazoli's pasta isn't what I'd consider to be very good. No matter, as I wasn't up for much food at that point anyway.

I felt great for the first 16 miles, and was on pace for my target. Then my heart rate started to climb. And I think I was becoming dehydrated, as I was not sweating very much. I started hitting every water stop (except for two), but it didn't seem to be helping. I felt hot, though the temp was mid 50's. Here are my splits:

Mile Pace HR Mile Pace HR
1 8:00 152 14 8:24 163
2 7:53 159 15 8:26 163
3 8:03 157 16 8:35 162
4 7:57 160 17 8:40 162
5 7:52 160 18 9:01 161
6 7:58 159 19 8:14 161
7 8:10 159 20 8:50 163
8 7:51 158 21 9:02 162
9 8:03 160 22 10:22 156
10 7:56 160 23 11:55 152
11 8:04 160 24 9:28 153
12 8:11 161 25 12:29 140
13 8:07 163 26 10:07 153
0.2 1:56 164

By the end of the race, I was spent, mentally and physically. After last year's race, I went home for the afternoon, then went to a Halloween party. After the Flying Pig, I went home and worked in the yard. After this race, I went home and showered, and was too tired to do anything. I napped for almost an hour, and then made a giant bean burrito for lunch. My legs were tired and uncomfortable. I later remembered my new 2XU compression pants I got as a prize (from Athlinks). They are for running and recovery. I wore them for the rest of the afternoon, and they seemed to help a bit. But I was just spent.

Like before, I learned a few lessons that will eventually help me in the future. Some lessons I need to have thumped in my head repeatedly, like, put the time into training, get adequate rest, train with a plan, and devote time to recovery. I clearly didn't put the time in for this event. My time and mileage for 2009 will be about 60% of what it was for 2008 (only two pairs of shoes this year…). I have been getting about 5-6 hours of sleep every weeknight for the past nine weeks. I generally didn't know what distance or effort I was going to train until my shoes were on. I'm surprised I didn't flame out even worse on the run. I think the mini a few weeks ago gave me a little more hope about my endurance. As far as dehydration, I drink a great deal of water. Nearly two gallons per day, and rarely less than 1.5. I realize this may flush beneficial things I fail to replenish, but the past week has been kind of strange. You'd think drinking all this water, I'd never be thirsty. Or have chapped lips and dry hands. Wrong. I was really thirsty all week, my lips were chapped, and I was getting splits on my hands. What's up with that? I think I should probably look into it. My system is probably a mess.

What next? I normally do the Drumstick Dash, but will be in Tennessee this year. There is a Turkey Trot called the Habtrot, and is very close to where I'll be. I may sign up for it, though I'm not yet sure. For 2010, I need to evaluate some things. Like why marathons? Do I really like the distance, or is it to simply do a distance most people won't? Strangely, I want to do something harder, but first I have to be successful at this. I don't think this race is representative for me, and I really think if I align myself with efficient time and effective training, I can break 3:30. Yes, its nearly ten minutes off my best time, but I think it's doable. I want to be faster, in both long and short distances. I simply want to do well in my age group. It seems multisport is where I can find this.

This makes me laugh

2009-10-30T00:54:00.005-04:00

This is an amusing commentary recently republished. It made me laugh Nuke the Moon

Ft. Harrison Mini (Indianapolis Marathon and Mini Marathon)

2009-10-19T00:41:00.011-04:00

I really didn't do anything to prepare for this race. Taper? Not at all, considering this is supposed to be a warm-up for the Monumental Marathon three weeks later. On the contrary, I am at the end of my opportunity for high-mileage weeks, so I ran 10 Saturday, 10.5 Monday, and though I planned 7 each for Wednesday and Thursday, the weather didn't cooperate and I instead suffered on the treadmill for a maddenly boring 4 mile run. Add to this my inadequate training, getting roughly five hours of sleep every night, combined with a three-hour wine tasting at Ruth's Chris the night before the race, and you have the making of an interesting Saturday morning race.

I came home from work early Friday, played Monopoly with Sam for awhile (he was home sick), ate 1/2lb of pasta, then caught almost an hour long nap before going to the Ruth's Chris wine tasting with Michele. Wine tasting, the night before a race??? Well, this was not only free, but was high-end wines, combined with appetizers at a restaurant I really enjoy. The wines were plentiful, and it seemed you could taste as much as you wanted, as many times as you wanted. Products that stood out were Opus 1, Silver Oak, Quintessa, Faust, and a few others of which the names escape me right now. These wines are not in my budget ($100-200 per bottle), so it's always a treat to drink them. The appetizers included a few of thing's I either didn't want to eat (seared tuna) for fear of GI issues during the race, or just weren't my thing (shrimp, brie puff pastries). I instead opted for chicken skewers glazed with a spicy teryaki. I must have downed ten of those, washing them down with cheese and crackers, chocolate mousse in dark chocolate cups, and a few of these amazing chocolate squares (2") mounted on a bed of crushed nuts. Each time I ate one of those I could only think how I shouldn't be having another one, with a race less than twelve hours away. The sweet taste of ambrosia quickly vanqished those thoughts.

My point here? I was hoping for a race where I wouldn't embarass myself. Surprisingly, things went far better than I anticipated. The morning was cold, and I figured it was going to be long sleeve weather. I'm not acclimated to the cold yet, and the 30s are kind of a transition zone for clothing. With frost on my windshield I headed to the race (only a ten minute drive). I brought shorts with me, just in case it warmed up enough before the race. I was really on the fence about my jacket, as I didn't want to get too warm, and shedding clothing is a hassle (I don't have any "throwaway" clothes for this purpose). It was too cold for me to change, so after having a Roctane GU (first time for this kind) I headed to the start. I had planned on arriving earlier, and making today's run a long training run by warming up for two miles, running 13.1, then tacking another three on the end. Well, it didn't work out that way, and my warm-up was only 1/2 mile, after which I worked my way through the crowd (6,400 entrants) to the self-seeding area for the pace I wanted. there was no sign, but I was ahead of the 3:40 marathon group and a bit back from the 7:00 pace sign.

The race began on time and the course was narrow for the first mile; crowded but moving well. I felt really good, and as the miles ticked by, found I was running 7:25-7:45 splits. Huh? This was kind of strange, as my effort was not very high, and my heart rate was only slightly higher than my training HR. There were plenty of water points (I think every two miles), and as I passed each one, opted to continue my plan of doing the things you should never do for a race: lack of training, inadequate rest, alcohol and strange food the night before, trying new gels on race day, and now skipping water points. I figured I had plenty of water before the race, and I do drink over 1.5 gal every day. Actually, it's a hassle for me to drink from a cup while running, as I have not practiced this, and end up either choking on it or spilling all over me - I usually walk a few steps to gulp it. Since it was cold, I didn't want to get all wet, and I didn't want to slow down.

Anyway, at mile 8.5 there was a water point where I did get a cup of water, and I ran into David Klossner link to his blog, who is training for Ironman Louisville 2010. We ran together until just after mile 10, where he wanted to speed up for a tempo finish. I opted out, choosing to stay with my pace, especially with the coming hill. The hill wasn't as bad as I thought, and my split only slid to 8:15 that mile. As it was, my last two miles were 7:55 splits, and I was quite pleased finishing at 1:41:39.

A PR without training for it, and without any pain or suffering. As I look at it, if I upped the pain threshold a bit I should be able to shave a minute or two off this race. And if I actually trained better/smarter, who knows? I feel much better about the Monumental Marathon in three weeks. I haven't planned a pace, but this race helps with it. I cannot run a 7:45 for 26.2, but 8:15 or so might be sustainable. My main concern is energy management. I need to eat well during the days prior, and I think Roctane GU will be the gel for the race. I learned a few lessons at The Flying Pig Marathon, and though I had pain in my foot most of the race, my pre-race meal, combined with a real lack of sleep and the wrong gels, put me in to what I now think was simply a bonk - mentally and physically. My pace was solid until mile 21, where I really tanked. All I can do now is put a little time in and be smart for this race.

So I finished with a PR, walked around for a few minutes drinking water, and once I was sufficiently cold (mid-race I wanted to ditch the jacket), started to run again to make my long run. This plan did not work out, as Sam was playing in his soccer tournament less than a mile away. I ran over there, and after learning Gabriel was starving, brought him back to the race where I figured he could share my post-race meal. That worked out great for him, as he ate most of my meal, though I did get a cookie and some beans. Oh well, I'd wait until I got home. Returning to the game, I continued to freeze until the end (Sam's team won), after which we'd have to quickly get home, eat, shower (for me), and return for another soccer game in ninety minutes.

All in all, a good day!

Races

2009-09-30T00:30:00.005-04:00

The few races I did this summer have gone pretty well. Given the minimal amount of training, I am pleased with my age group finishes in the Energy2Action duathlon (2mi/16 mi/2.5mi 3rd place), Blacksnake duathlon (2mi/20 mi/2.5mi 2nd place), and Tri-Indy duathlon (2mi/12.4mi/5k 3rd place).

The Fisher Area Sprint Triathlon (500m/10mi/5k)was my first tri, and I finished within a minute of my projected time. My swim was weak (expected, as my swim training consisted of swimming 40 laps in my pool two weeks before the race), and first transition ridiculously slow, but the bike (21.4mph avg) and run (7:17 pace) went well. I was 12th in my age group, but as a first timer (newbies were grouped by age as well), I was first in my age group.

I ran in the Cancer-Free Lungs 5k last weekend, a non-competitive race (meaning no timing, bibs, or chips), which meant most of the participants were walkers; there were a handful of runners, but none were fast. My buddy Mike and I led the whole race, crossing the finish line together at 21:44 (6:59 pace). He could have waxed me at the end, but didn't. I was running at near redline for most of the race, with my heart rate in the 170s (174 avg), eventually peaking at 181 near the end. Speed is not my thing, but it did feel good to push it a bit.

September has been my lamest month of "training"; it's more like I am training to be lethargic. I have two races coming up, for which I am not prepared. The Ft. Harrison mini-marathon is in a bit over two weeks, and while I have no concerns with the distance, figure my speed will be lacking. Worse, this race was supposed to be a final prep for the Monumantal Marathon in five weeks, with a solid taper in between. I should be running an 18-20 miler about next weekend, but I haven't even run a 10 miler since Labor Day. Yes, I am way behind, and will not catch up. if I hadn't already signed up for the marathon, I would probably skip it for lack of preparation. Not being prepared to run a mini is no big deal; I can fake it and just slow down. 26.2 miles cannot be faked. You are either prepared or not, and that is a major factor in having a good race or a bad race. Oh well, I just have to get off my arse and utilize the remaining time as best I can.

Upcoming Races

2009-09-16T01:20:00.000-04:00

I have some races coming up. You'd think I might actually train a bit to get ready for them, but it seems my training is more suited for getting ready for GluttonFest 2009. At least the races coming up soon are short: I have a sprint triathlon this Sunday (Fishers Triathlon), and a 5K the following weekend (Cancer-Free Lungs). But I really need to focus on October, as I have the Monumental Marathon on 11/7, with a mini-marathon two weeks prior (10/17). I'm not worried about the mini, but I don't think I'll be breaching 1:40. I'll be lucky for a 1:45. Or even 1:48.

It's been hard to put the time in, but I started riding my bike to work to make better use of my commute. It has helped me with my duathlon performance, as I have placed in my age group in all three this year (3rd in Energy2Action (May), 2nd in Blacksnake (August), and 3rd in Tri-Indy (August)). If I put the time in, I might get a win. Sad, but my VO2 max numbers show a potential
(with lots of training time) for a sub-3:00 marathon.

Time. It's hard to make time to train. The afternoons are impossible, as the kids get home from school, and the whirlwind doesn't cease until after 8pm. I was running at lunch, but I really don't have enough time to run and stretch; if I can't get at least 40 minutes on the road, I won't even bother. That leaves early morning. I have been running a bit before work, but getting up at obscene hours to run remains a challenge. If I hadn't already signed up for the Monumental Marathon, I wouldn't even worry about it. But I have, and with less than two months to go, I still have a chance to redeem myself by getting back in the game and putting forth the effort to beat my marathon PR of 3:39:56. I learned some things from the Flying Pig Marathon that will hopefully help my next marathon: adequate rest, pre-race meals, and race nutrition.

I won a lottery today

2009-08-07T19:38:00.006-04:00

Well, sort of. God was smiling on me this morning. After I entered the parking lot at work this morning, a strange thing happened. I turned the steering wheel -- and nothing happened. I was moving very slowly, as I was turning to enter the lane about 50 feet from where I usually park. I stopped and didn't quite realize what had happened until I started backing up and consciously turned the wheel. It was then I heard the drag link (kind of like a tie rod) dragging on the ground. Holy smokes! Two minutes earlier I had been on the interstate going about 70mph. Now I had a 100% steering failure. I left my truck where it was, as I couldn't move it to a better place and went in to start my day. I would talk to a few of our steering experts about it when they arrived. Note: the item that failed isn't an item we make or supply. We make the steering gear to which the part that failed attaches. The part that broke was a Pitman arm ball joint; the ball popped out of the socket, something which should never happen, especially on a 2002 vehicle with 93,000 miles..

As I went through my daily routine of stuff, I started giving some thought to the bullet I had just dodged. Had it broken at 70mph, the drag link would have hit the ground and turned my wheels all the way to one direction even faster than I could do it by turning the steering wheel, and I figure if I missed the sparse 5:40 am traffic I would have careened off the newly constructed concrete walls/sound barriers before rolling violently to a stop. I would have ended up in the hospital or more likely a morgue, without ever realizing what had happened.

Further, I had ridden my bike to work a couple of days this week, and was driving around with the kids the past two afternoons. Had I not ridden my bike, the failure might have occurred with them in the car.

And the failure happened in the best possible place. I was able to get a part at a nearby auto parts store, and someone at work fixed it in less than fifteen minutes. Had it happened anywhere else, I would have had to have it towed. Even at home, I didn't have a tool to take the ball out of the Pitman arm.

I was very lucky. Yes, I think God was watching over me today.

Energy2Action Duathlon

2009-07-02T06:35:00.001-04:00

Having run the Flying Pig Marathon three weeks before, and the Geist Mini marathon seven days prior, and doing nothing, including stretching, until this race, I think I did okay. It was a small race (95 people), and with ten people in my age group, I placed 3rd. The first run felt good, the transition very slow (I never once practiced it), then the bike... Well it felt really good, but this was the third time I rode my bike in 2009... This is the place to be strong, and where I can really improve, as I can pick up another 2mph avg with less effort than shaving 1 min off my run pace - and the value is far greater. Legs heavy after bike - 1/2 mile to get in the groove. Again, last brick was summer 2008. Race was well-organized, especially for their first one.

Geist Mini Marathon

2009-07-02T06:33:00.002-04:00

Hoping for 1:43, but lolligagging mid-course didn't help. Not a strong run for me. I was feeling good, and as I passed mid course, I looked at my watch and woke up... What had I been doing the past couple of miles? My pace was way off, and I realize my perceived effort was low. I wasn't even breathing as I might on an easy zone 3 run? Sheesh. Had I been sightseeing? Worse, having gone so slow wasted an opportunity to take advantage of the long shallow descent I had been running. In another mile the climb starts. Well, time to get moving. The rest of the race was catch-up, as I tried to make up nearly five minutes in about six miles, with one of the miles being real hills (for Indiana). Okay, it didn't happen. I made up about two minutes or so, finishing two minute slower than my "normal" time, and three more than my goal. Lesson learned. Race organization was great, with only two issues: A mix-up at packet pick-up had me with the correct chip, but with the bib for someone else. I had even looked at it and made the same mistake as the volunteer - the two middle number were reversed. I realized the error at 10pm, found an email address at the race website, and sent a note with my information. The next morning I went to the race trouble desk as soon as it opened, and voila, my correct bib was already there, as my note had been forwarded an hour earlier. I was quite pleased, and though the remedy would have been simple if they had not found my bib, it showed good organization. My only other issue was the challenging navigation of the post-race area. It was hard to find anything - okay I had a beer ticket and I couldn't find the beer tent. The chocolate milk (sponsored by the dairy lobby) was spot-on, and a reasonable substitute.

My Goofy Kids

2009-06-22T05:03:00.002-04:00

This is what happens when you let a seven year old boy play with a waterproof camera by the pool.

Flying Pig Marathon Experience

2009-05-18T06:40:00.010-04:00

The Flying Pig was an experience. The race was well-organized, and there were many people cheering along the course. There was water/gatorade every mile, and with the half marathon folks splitting off around mile seven, the course was not crowded. But let me back up a bit. The race and trip were an experience.

I got to Cincinnati later than I should, found my motel, then went to the expo to get my race packet. Arriving at the expo, I got my packet and then embarked on my quest for schwag (I love free stuff), of which I quickly realized was not going to go well. As I approached the GU booth, they were giving away GU (which I wanted), and the person in front of me got the last one. The people manning the booth then proceed to start tearing the booth down as quickly as they could, as the expo was over for them. Continuing through the expo, there were plenty of things I could buy, none of which I wanted, needed, or even cared to look at. The booths that would have had the good stuff had cleared out. Oh well, walking around an expo the day before an endurance event is really not a good thing to do.

As I walked back to my truck, I started thinking about dinner, and realized I had a problem. Actually, multiple problems, since my motel was not exactly a nice place. It was a little worn out. Okay, it was a three star dump. I stopped at a CVS I found next to the convention center to get a gallon of distilled water. Now, I'll drink tap water from most any tap in the USA, but the tap in my motel was not one of them. I did not want any GI issues on Sunday, and with my water consumption being 1.5gal/day, I didn't want to shock my system with some parasite or condition from the motel. I realize my worries were likely unfounded, but you'd have to see the motel to understand.

The Motel

I expected the room to be a little worn... I wanted to spend as little as possible, since I just needed a place to sleep and shower; my alternative was to return home Saturday (there was no race-day packet pickup available), and then get up around 2am Sunday to drive to the race. So, checking in was uneventful. The clerk was watching some Asian video that had women/kids screaming and crying, and it was turned up a bit loud. No matter. On my way to the room, I noticed the dozen Harleys parked in the lot… Huh. So, I go to the second floor and opened the door to my room. It was interesting. The carpet was a little worn. And maybe a little dirty. The bathroom light, a single exposed mini-fluorescent tube, flickered a bit, then died. Huh. Okay, the towels look clean, and there is toilet paper. And a couple of wrapped soap mini-bars. Too bad they don't know what Tilex can do for a shower. Michele would never stay here, nor would I subject her to it. Okay, pull the bedspread, as I'm not touching it again. Damn, I forgot to bring Clorox wipes. Remote control in plastic bag - damn, someone stole one of the batteries from this thing. Oh well. So, I head to the expo.

Returning from the expo, I stopped at the front desk to inquire about the bathroom light, and some extra towels (so I can lay them on the floor for a path). "The light's out? We don't have a key for that. You should just know where your stuff is. Ha ha ha. I can get you some towels." Fine. Now it's time to find dinner. I don't know what I was thinking, but I thought dinner would be an easy affair. The only thing nearby was White Castle, Big Boy, and a host of Soul Food places. With a marathon twelve hours away, I was not going to try anything new, unusual, or high residue (ruffage). started driving north, and after fifteen minutes, settled for Cracker Barrel. It wasn't my first choice, but I needed to eat something and get ready for bed. I opted for pancakes, hash browns, and biscuits, which is a tasty meal, but later learned to be a critical flaw in my pre-race strategy. Shoveling my dinner and a pitcher of water (I later learned the server was not supposed to leave a pitcher with me, as another server kept trying to confiscate it), I returned to the room and took a shower.

I set my phone alarm for 3:30am, and though I wanted to get a wake-up call as well, I didn't want to touch the phone. I went to bed around 9:30, and starting around 10:30, was woken up pretty much every forty-five minutes by noises outside. Most of the noise was from the people next door, either talking loudly, or from their television. I would wake up, look at the time, laugh, then fade out once again. Many times I thought about calling my voice mail to record what I was hearing, but I would doze off again. I heard the lady next door talking about how "You have to add 1/2 lb of lamb, 1/3 lb beef, and 1/3 lb pork"; I never learned what it was for. There were many noises from the parking lot, like yelling, but the 2am Harley engine check was a priceless aid for slumber.

Alas it was finally time to get up. I took a shower, had a bagel and oatmeal (made with instant oatmeal in a cup of cold distilled water). I brought my stuff down to my truck, and while I can't be positive, I'm pretty sure the night clerk was watching porn. It was raining and cool. Well, I expected it might rain. I guess I'll need my hat.

The Race

I parked downtown, and made my way towards the start, stopping at a major hotel (The Hyatt, I think) to hang out in a dry place with many others who were waiting to go to the starting area about a mile away. This was also an opportune and important time to use the facilities. Leaving with the throng of people, we headed to the starting area. As we got close, I realized I was cutting things closer than I should, and barely made it to where I wanted to be for the start (the 3:30 finish time group). So, the race starts, and with the rain gone, I stashed my hat inside my shirt - another lesson in abrasion…). I realize people want to start towards the front, but walkers? Come on, if you are going to clog things up, at least have the decency to walk in single file for awhile. The pack quickly steadied, and I felt good. Then came the long climb starting around mile 5. I decided not to push too hard, and let the 3:30 group pull ahead. Jeez, when does this climb end? Around mile 8, I started feeling a pain in the ball of my right foot. Huh. Then there were more hills. Where were these things on the course profile??? How did I not see this? These short hills are steep! Push on. By mile 16, I was really hungry, and thinking of a big, heavy meal (damn those useless pancakes!). It was getting hard to maintain a high cadence (170-180 steps/minute). By mile 20, my foot was really hurting, and my pace tanked. I ended up walking parts of miles 23-25. I lost around twenty minutes in the last six miles (I was 2:45 at mile 20).

It felt really good to finish, and I learned a few critical lessons. Where you sleep the night before a race does matter. Consider dinner options before you go. Pancakes are not a good pre-race dinner. My foot make have clobbered me, but energy was also a major factor. When parking, find a spot closer to the finish, instead of the start - walking two additional miles after poor marathon finish is not much fun, especially when you are starving.

Oh, my finish? 4:03:04

Performance

mile time HR
1 7:50 155
2 7:51 159
3 8:00 164
4 7:55 164
5 7:59 165
6 8:16 164
7 9:09 163
8 8:39 162
9 8:23 161
10 8:20 160
11 7:25 160
12 8:44 160
13 8:21 158
14 8:34 157
15 8:28 160
16 8:41 159
17 8:44 157
18 9:16 157
19 9:12 154
20 10:30 148
21 10:41 142
22 10:08 145
23 11:24 134
24 14:53 119
25 13:14 123
26 10:40 140
0.2 1:52 155

Five days

2009-04-28T04:53:00.000-04:00

Only five days to The Flying Pig Marathon. Actually, in five days, I'll already be back home. I am as ready as I'm going to be. I did not put in as much time as I should, and I neglected doing as much core work as I needed (I hope that doesn't bite me again), but I feel good, and want to test some different strategies. I am also going to try out running with music this week. Normally, I cannot listen to anything while running. I like the silence, and music messes up my cadence. The silence also allows me to tune out. But, I'm going to try something different. I borrowed an ipod shuffle, and have a short playlist of music that may be beneficial later on when my leg turnover/cadence starts to lag (I try to keep 180 steps/minute).

Oh, I am runner #3144. You can get text messages of my progress during the race by signing up here.

What the hell is wrong with some people??

2009-03-20T03:18:00.004-04:00

I work in a manufacturing facility. A very large manufacturing facility. It's about 1.8 million square feet, and when I started over fifteen years ago there were 4,000 employees. With our reduced volume and products, we are now down to around 800 employees, which is still a decent sample size for the general population.

I must preface this by saying most of the people are hard-working and dedicated, and want to simply do their jobs and go home. That said, I think the statistics for strangeness at my place is a bit skewed, as there have been an inordinate number of folks (I have seen and heard about) who have done things or been part of activities that I just don't see anywhere else. I mean nowhere. Yes, there have been the people with alcohol or substance abuse problems. There have been the relationship problems. I have known some really strange people. I have seen and heard things that I cannot share with just anyone, because repeating these stories and forbid it, laughing about some of them, reflects on me.

Those of you who have heard the tales know of what I speak. How many of you know men who have had their [ex] wives throw all of their clothing on the front lawn? Check. Or brought it to work to throw out in front of the guard shack? Check. Or have been shot at by them? Check. Convicted arsonists? Check. Felons convicted of attempted murder? Check. Church "preachers" who steal from the company? Clans of brothers working together who I cannot begin to describe in a way that would do justice, but suffice it to say in one case brothers 2&3 refuse to speak with brother 1 because he had killed brother 4 with a 2x4 (no murder conviction (aggravated assault), because it took over a year for him to die). I had to call the police when he showed up at work one morning. People who live at work, because at 60+ years of age they thought they had scored big by getting a woman half their age to move in, only to have her then move her biker buddies in and shove him out. I didn't even blink. Lunatic hotheads who everyone is sure will someday kill someone? Check, check, check, and check. In fact, he did eventually kill someone, and though he shot a sheriff while en route to kill his ex-wife and mother-in-law, he was finally apprehended less than a mile from their location. There are so many things I could share. Many of us talked about compiling the stuff for a book, though nobody would believe it.

What is my point? Strange things don't surprise or shock me. Something happened today that changed this. In one of the men's restrooms in my area, we had a "poop bandit." I don't mean a thief, but someone who pooped on the floor, walked through it, leaving poopie footprint tracks everywhere, then smeared it on the wall as some sort of poopgraffiti or "poopart" (does this make him "Poocasso?"). Now, as a self-described poopaphobe, I am especially horrified. Who does this kind of thing? Is this an angry person, quietly plotting away day after day ("They'll all pay! Hmm hmm hmmmm")? Or did he just have to go, and think, "This seems like a good idea!" Unbelievable. I used to use this bathroom to wash my hands (as a germophobe, I rarely use toilets away from home). Now I can no longer use it, as there is no amount of cleaning, short of acid and steam, that will make it remotely usable for me. Thank goodness I wasn't the person who found it! I would probably be in a corner somewhere, catatonic and drooling or sucking my thumb.

I guess I'm just venting. I just had to get it out, lest I go find a bathroom somewhere...

Getting Older

2009-03-17T03:26:00.013-04:00

As we get older, things change. Of course, everything around us changes, but I'm talking about us as individuals. We are more mature (though many people I know would dispute that I act like an adult), and physically we gain and lose various abilities. In fact, I'm really not the same person I was twenty years ago. I'm pretty sure all of my cells have been replaced with new cells.

I digress. On Saturday I learned about motion sickness. I have always been immune to it, with only three exceptions: I was spinning excessively on a ride at the State Fair when I was nineteen, and had a hint of the feeling beyond dizziness. Then again in 1987, while in San Francisco for spring Break. My friends Jerry, Dave and I drove out towards Napa Valley, and we stopped at a small airport (near Sears Point Raceway) that offered biplane rides. Jerry had done this previously, and I was all for it. The "menu" had choices: The Scenic Ride, Thrill Ride, and The Kamikaze. I chose the kamikaze. After paying my money, I went to the airplane, which was already running. My safety briefing consisted of this: "Don't touch anything. If you have to get out, pull this [seat belt release], pull this [another belt release], get out, and pull this [parachute rip cord]." I keenly awaited the coming maneuvers as we climbed to 3,000'. Once there, we started doing loops, spins, dives, more spins, rolls, and some really violent spins (tail yawed heavily while spinning). As all of our maneuvers were conducted between 2,000'-3,000', I quickly realized the parachute was useless. The spins were such that I would never be able to get out of the plane (say, in the event of a catastrophic failure), and if I could, would be batted like a baseball. And if the flight was controlled enough that I could get out, there wouldn't be a need, as the pilot could just land it. Anyway, after my flight, I wasn't sick, but I wasn't quite right. My equilibrium was off, and I had to lie down in the car for a bit while we drove to wherever it was we were going.

The third time was in 1991. I was in San Diego, on my way to Hawaii, where I stopped in to see a buddy from Airborne School. He was an Air Force dude (commissioned about the same time as me), and had recently finished his initial training as well. He was training to fly F15's (which would be sooo cool). He had just completed an aerobatics course (for fun), and was eager to show me what he had learned. We rented an airplane (rated for this endeavor) and went flying over the bay in San Diego. The experience was similar to what I'd had a few years earlier, and I wasn't sick, just not right with the world.

All of my life, I have enjoyed rides that spin, roll, and turn you over: thrill rides. The Son of Beast is the most violent roller coaster I have ridden, but I have no qualms about eating chili fries from Skyline Chili while waiting on line for the ride.

Saturday was something new. I learned I can do something, and in no time go beyond "not right with the world" to the realm of "Oh my, I must stop this now." So what was it? What was the diabolical device that caused me to reflect on my age and realize that I too can be vulnerable to a motion-related issue?

A commercial grade tire swing…On a children's playground. Yes, forty-three years of motion, and a playground brings me down. Yes, this is the actual swing. Those are not my kids. I found the picture someone had posted on flickr. This swing is a large construction grade tire, with a bearing and swivel at the top. The bearings must be of NASA grade near frictionless ceramic type, because it spins so smoothly, and with the mass of the large tire, seems to have perpetual motion, as the tire spinning does not slow a bit once started. I spun Sam around like crazy, and he merely got dizzy, wanting to spend over thirty minutes playing on this evil device. I figured I'd give it a try. Sam started spinning me, and in less than two minutes, I was brought to my end. I had to get off. I had to maintain my composure. I was hot and sweating. I was dizzy. I felt ill. I had such a headache. I had to sit. What just happened? Holy schnikes! Stay cool for the boy. Now he wants me to chase him. Running after him, every impact of my foot is compounding what I just felt. After leaving the park, and returning home, I had to take a nap to shake it off.

I have always wanted to somehow get a flight in a fighter jet. I used to think I might fare better than many, though I might well get sick. Now, given the opportunity, I'm pretty sure I would have an experience similar to the one described in this funny article from Sports Illustrated.

I still wouldn't pass it up.

Rotten SOB

2009-02-26T04:45:00.002-05:00

Somebody stole my stuff. I mean, he cut the lock off my locker, took my iPod from my coat, as well as my gym bag. I say "he" because this was in the men's locker room at work.

I never considered the value of my running gear, as running is supposed to be the least expensive athletic activity. Right. What one fails to consider is the value of the things that you accumulate over time. It isn't just a $90 pair of running shoes. I had three sets of clothes in the bag, as the weather has been varying, and I didn't know what I would need; I had clothes for 22 degrees or below, 50 or below, and warmer (or workout clothes). Each "outfit" is not inexpensive, as those familiar with the gear understand. The running jackets, light and heavyweight compression pants, Zoot shorts, Mizuno gloves are not cheap. And then it gets worse. I bought the shoes ten days ago. There' s the Suunto heart rate monitor, with associated PODs, my RoadID, and especially my custom orthotics. I have had them about fifteen months, and had put about 1,300 miles on them. There was plenty of useful life left for them. Those were $400. So, losing the bag is significant.

And with the exception of the iPod, and maybe the watch, the rest is completely useless to anyone but me. What a hassle. My level of aggravation is off the chart, and I should probably go to confession for all of the evil thoughts I had. I think I just used a year's worth of obscenities (vocal and mental). For as much as I curse, I think I borrowed from 2010-2014.

I'm done venting.

Sportsmanship

2009-02-20T05:05:00.003-05:00

A nice story about sportsmanship. Link

Beware of the Doghouse

2009-02-18T05:54:00.002-05:00

I really enjoyed this. This link has a clearer version than the embedded video, but links eventually go bad. Funny thing is, I can see this happening to me (what's wrong with giving a kitchen appliance as a gift?). I'm a little smarter than that, I think, but the idea that one can actually get the "wrong" gift for someone can be difficult to understand. Yes, I understand there are inappropriate gifts for people, but would a new washer and dryer be such a terrible gift? I'm not going to test it out, but I guess I look at things differently. I am happy to get anything, whether it be something I want or need, or something that just saves me time and effort. I would routinely ask for socks and underwear as a Christmas gift; not because I really like that stuff, but because I will eventually need them, and me not having to go to the store to get them is a gift. I hate shopping.

Anyway, enjoy the video.

Change in Plans

2009-02-02T22:17:00.001-05:00

Due to schedule issues it looks like I will not be able to run in either the Illinois Marathon or the Country Music Marathon. I had actually considered running in both, but my rocky start this year makes this a somewhat foolish goal. That said, neither will fit in at this point, so I am looking at The Flying Pig Marathon on Sunday May 3 in Cincinnati. It has good ratings, and the course looks forgiving. It's also close enough to make it a day trip. I'll keep my fingers crossed and hope it doesn't interfere with anything.

Still Funny

2009-02-01T12:04:00.001-05:00

This may be a few years old, but I still think it's funny. There were a few different commercials, which you can see at YouTube.

Spring Planning

2009-01-23T17:22:00.000-05:00

Okay, on to a different topic. I have really backed off from running the past couple of months. At least the lower back pain is gone. I was in Florida a couple of weeks ago, and had a nice ten-mile run one day, and a horrible 3.5 mile run the next. What I am trying to do now is develop a sound training plan. I need to start getting the mileage back up, but also incorporate speed work. I also have to concentrate on core strength, the likely culprit causing the two+ months of back pain. Having a plan will make it much easier to be motivated to get up early in the mornings again. It will also help me to get back to a better weight for running. To those who say I was too thin over the summer, I'll say I have gained ten pounds since August. That isn't a good thing, as the weight is merely in the form of padding… Once I get back into a regimen, I'm sure things will change. Since each pound of "extra" weight can equal a minute added to a marathon, and given I'm considering a training plan to get down to 3:20, there is easy time to be shed.
As I mentioned before, I'd like to run the Country Music Marathon at the end of April. I think running the Illinois Marathon in early April is too aggressive, and likely will instead run the Sam Costa Half Marathon at the end of March. I'll be more prepared to decide once I'm back on track. For over a year, any time I went running, it was always for at least 40-45 minutes. Any less and it wasn't worth getting sweaty. Now I have to be cautious about ramping up the time and distance, as every injury seems to come down to adding too much, too fast. I'm going to start with my training plan from Dec 2007, and build from there. At least I'm not starting at zero.

Somebody Has To Pay

2009-01-21T05:28:00.009-05:00

Now that the coronation is over, perhaps we can focus on what is happening around us. The government has become too big a force in our lives. Look around. The bailout of the financial industry has in effect nationalized the banking industry. Companies are lining up for "free" money. People are depending on government to "fix" things. What??? Try to find one example where government has fixed anything. How about where government has used public funds efficiently? Ronald Reagan used to say, "The nine most terrifying words in the English language are: 'I'm from the government and I'm here to help.'" The financial industy's mess occurred because of government meddling. There are plenty of articles about it, but why do people think giving more control to the people who put us on our current path will somehow make it better? Is Medicare a good example of good, efficient use of taxpayer dollars? How about Social Security (the grandest Ponzi scheme in history)?

I have voted in the last six presidential elections, and in three my choice did not prevail. Two of those had horrible candidates at best, while the other four were marginal. I'll support whoever wins the election, including Obama, but not policies with which I may disagree. It seems the population centers of the country want more big government, but who pays for it? Government gives away money or spends it only by taking it forcibly from someone else. Someone has to pay. Just as bad, the treasury has borrowed all it can, and now just prints money, which just makes what little I have worth that much less.

The people who seem to gripe the most are those who don't even pay federal taxes. Their idea of paying taxes is of the federal withholding from each paycheck. They then file their 1040 to get it all back, though in their mind they think they paid taxes. In reality, they should change their exemptions to reduce the interest-free loan they are making to the federal government. And many get more back then they paid. I'm sorry, but if you "pay" $500 in federal taxes, and get a $5,000 tax return check after filing (yes, Earned Income Credit), you have no business complaining about how much you "pay" in federal taxes.

I have seen comments from people about how terrible the last eight years have been ("I have awoken fron an eight-year nightmare."). Okay, my worldview is different from everyone else. But a nightmare? I'd really like to hear a few examples of a nightmare, and then understand how one can directly attribute the cause to George Bush. Perhaps a military family can make a connection, but I just don't get it. I think there is a more direct connection to the Congress, to which I say, "Throw the bums out!" But the level of contempt for George Bush is ridiculous. He didn't veto anything until 2006. There were many pieces of legislation that I think should have been sent back, and most were spending related. Bush gave the big-government crowd who have now elected Obama just what they wanted - more big government. The media complained about the cost of the 2005 inauguration, yet yesterday's made the 2005 event look like a child's birthday party. Both are outrageous wastes of taxpayer money. The media double standard is sickening. What's wrong is wrong, regardless of whom or what party is responsible.

Where is The Constitution in this? Doesn't anyone care about it? I think there are too many people who haven't even read it, or understand it. The Federal government exceeds it's Constitutional authority on many things, because we allow it. I'm finished ranting.

So what now? People want more government. Somebody's got to pay.

What to do when your best isn't good enough

2009-01-14T05:32:00.003-05:00

What do you when you try your best, whether it be in a race or some other athletic activity, or even in life in general, and it just isn't good enough? Sometimes you may find you thought you were giving 100%, when in reality it may have only been 95%. Other times you may have truly given 100%. During the activity, can you really tell the difference, or does it depend on the situation?

According to my VO2 max testing (two different testing protocols), I have a potential to run a sub-three hour marathon (one test actually had me closer to a 2:20). Interesting. How cool would that be? I guess I could get there if I didn't require any income and could simply train full-time. Not to mention the will to get there. I think I'll be satisfied if I can get to 3:20. Of course that is likely based on statistical projections, but I can't help but wonder what might have been, had I understood it and not only had the drive to get there, but a coach and an understanding of how to train for it.

Upon reflection, if you think you had more to give, you can use the information to dig deeper the next time. But what if you had been giving 100%, but the results are unsatisfactory? You can change the way you train, change behaviors, and work smarter/harder to improve. But what do you do if that still doesn't cut it? Keep working to find a way around/over the wall? Accept it? Choose a different wall? Of course it depends on priorities, time, and will, but what if your best still doesn't cut it?

What's Next?

2009-01-08T05:51:00.003-05:00

So, what next? I'm considering the Illinois Marathon and the Country Music Marathon, and may do both, though the three-week recovery time in between races may not be long enough for me. We'll see. I'd really like to do another fundraiser for a destination-based event, though I'm not sure what organizations are out there that do this (besides Team in Training). I enjoyed the experience and it was for a good cause. For now, I'm just trying to get back in the saddle after a couple of low activity months. A few days after the Monumental Marathon I experienced back pain that hasn't yet disappeared, and piriformis issues that caused numbness in my leg. I'm looking forward to getting back on the wagon, as I know I can shave some time off my run. I think if I can get back to where I was at the last marathon, I can reasonably run a 3:34. If I put some quality time into training, and get some serious speedwork, I can get to a 3:20, though it will take a serious breakthrough to get there.

3:39:57

2008-12-25T11:51:00.005-05:00

So what have I been up to? I have continued running, and after a number of races ran another marathon, the Indianapolis Monumental Marathon (3:39:57). There are photos from it, as well as the Indianapolis Marathon (half) HERE. I’m planning on two for spring 2009. I’m considering running the Illinois Marathon, followed by the Country Music Marathon three weeks later. We’ll see. I’d really like to do a fundraiser/destination marathon again, but The Wellness Community isn’t doing it in 2009. I’m looking at Team in Training, but haven’t heard back from them yet.

I’ll be changing this blog theme a bit over the coming weeks, once I figure out what I’m going to do.

3:56:16

2008-05-01T04:42:00.005-04:00

I did it! I achieved my goal of completing the Big Sur International Marathon in less than four hours. Not bad for a first marathon on a hilly course where one should expect to add 20 minutes to a normal marathon time. The course was challenging and what surprised me was that going up the hills wasn’t an issue for me. In reality, I should have pushed myself a little harder going up some of the hills. What became a factor was going down the hills. I’ll cover this shortly.

At 4:30am, we boarded the buses for the hour-long drive to the start line (quite a logistical feat, since 3,200+ people were running the full marathon, with another 6,800 people eventually taking the same buses to the start points for the shorter runs/walks). Arriving at the starting area, there was a massive throng of people milling about, with music playing to help pass the time as we awaited the 6:45am start. The competitors ranged from really fit folks, to others you wouldn’t guess would/could run 26.2 miles in six hours or less (the course closes after six hours). And there was a guy in white tights, a cape, a curly moustache, and a French cap (not a beret), who ran with a baguette. Yes, a baguette. I know he had a baguette, because he passed me around mile 5. I don’t know where he got the baguette, because he didn’t have it when I was standing behind him at the bag drop-off before the race (if you had sweats or other personal items to shed, you could have it sent to a pick up area at the finish line).

So, the race started, and I stuck to a comfortable pace, keeping my heart rate in the 152-159 range. The first six miles were downhill or flat, and I was keeping a good pace. At each mile mark, there are people calling out times, along with anticipated finish times. For the first eight or nine miles, I was on a 3:20-3:35 pace to finish. Of course, I knew the real climbs started at mile 9.8. Here is the course profile (bottom of the page): Big Sur marathon course

I made a point to not attack the hills too hard, as I was concerned about energy management – I didn’t want to hit a wall (bonk) at mile 20 or so. I shortened my stride, swung my arms, and kept at an effort so my breathing was not hard, and on a cycle of inhale/exhale/four steps, instead of the six to eight step patterns I usually breathe. Hurricane point was daunting to see (2.2 mile 4.5% climb), but not as bad as I thought. There were more climbs after that, but what became a factor was going down the hills. I tried to step it out enough on the descents to keep my heart rate up, making up for the decreased speed on the inclines. Somewhere after mile 18 it was getting too difficult to make the long strides, so my heart rate was dipping to the low 140s on some near the end. I couldn’t get enough leg turnover, and making a longer stride might have put my face on the pavement due to braking action.

Another factor was the camber of the road. Some areas, and especially the curves, have significant camber, and when combined with a decline, cause your foot to the front and side of your shoe. My feet were starting to hurt at mile 20.

And lastly, I started to have GI issues at mile 18. I was debating on stopping at a port-a-let, but I didn’t really want to. Eventually, I was really uncomfortable, and decided I would have to stop to take care of the situation. But before every water point/john stop was a mile marker, and nearing a 3:55 finish pace, decided I could not stop.

My dark place was probably miles 20-23. What really helped me around mile 23 was seeing the Strides for Hope team coach, Deseri Garcia, who ran with me for about ½ mile. Support and encouragement at this point really helped snap me out of my funk [read: self-defeating mindset].

At mile 24, I was just thinking,” I’m there. Step it out, pick up the pace.” Then I hit the last hill at mile 25, hoping there was not a decline after the top. Time was going really slow for me, because I just wanted to get across the finish line, knowing it would feel so good to stop. Approaching mile 26, I could see the finish line, and as I got closer, knew I was going to make 3:56.

It did in fact feel really good to stop, though I had to keep moving and couldn’t sit for another two hours (with the exception of the short, light massage I received in the massage tent). Walking around and getting drinks at various places, it began to sink in that five months of effort had paid off, and it was kind of an emotional moment for me (from someone who doesn’t show emotion). Since December, my accumulated training time is over 139 hours, over 590 miles running, and over 710 miles riding, with about 30 in the gym. I wish Michele could have been there with me.

In the end, my hips and outer quads were smoked, and it was hard to go down stairs most of the day. I took a brief ice bath, followed by two hot showers. I used my massage stick periodically to work out the kinks, and feel pretty good, though the next day my morning resting heart rate was up quite a bit (55 vs. 39 the previous week). I had hoped to run negative splits the second half of the race, but I don’t think this course is conducive for that. I could have been faster on the hills, and I learned my energy management plan may have been too conservative. I had started the carb load process four days earlier, and consumed gels at 45 min before the race, 1 hr, 1:45, and 2:45. I think I could have pushed harder and maybe bumped my average heart rate to the low 160s, instead of 156. I don’t know. Fatigue management is another story.

My splits:

mile time HR
1 7:50 145
2 8:28 157
3-4 16:12 156
5 8:15 158
6 8:23 160
7 8:44 159
8 8:58 159
9 9:12 159
10 8:26 153
11 10:38 159
12 9:35 158
13 8:00 152
14 8:31 153
15 8:36 158
16 9:06 157
17 8:56 154
18 9:35 155
19 9:47 156
20 9:46 156
21 9:31 154
22 9:50 157
23 9:54 154
24 9:34 159
25 9:09 159
26 9:34 161
0.2 1:48 167

621/3208 overall
79/245 age group

And the course? It was spectacular! For the first six miles or so, you’re in the hills, with tree canopy and limited visibility. Then you break out and head for the coast. It became pretty windy, and I was really wishing I could find someone to draft. Once you hit the coast, it is just amazing, seeing the cliffs and surf, and once you’re closer to the water, can hear the waves crashing below. There were musicians along the way, ranging from high school bands to rock bands, from cultural drummers to a guy playing a grand piano on the Bixby bridge. I liked the drummers at the base of Hurricane Point the best. The thumping was in a seemingly south Pacific rhythm, and not only could I hear it for the next ½ mile, it was in synch with my cadence. The thousands of volunteers (literally) really helped the race go smoothly.

And my fund raising? It looks like I will just about hit $8,500. And I was stressed about getting $3,500. Thanks to everyone for their support, both financially and with goodwill, as I could not have otherwise done this. It was a wonderful experience, and all for a good cause. I’d like to do this again next year (my thoughts at mile 21 were just the opposite), though I think I would be even more stressed about the fundraising aspect.

My friend Brian was with me at the start. He signed up for the race right after I told him I was running in it (what a pal). He hadn’t run a marathon since the mid-90’s (Honolulu), but being the most spontaneous person I know, he just signed up. Since I don’t/can’t listen to music when I run, nor do I talk much, I told him he was either going to be ahead of me or behind me during the race, but if he was with me, they’ll be no yammering because I have to tune everything out when I run. We got separated and I didn’t see him again until after the race. We walked around for awhile, went back to the hotel to clean up, then went to a pub for some pints and chow. I found it was still too hard to eat, and could only consume half my Guinness.

What’s next? I’m running the Geist half-marathon on 5/17, and want to do one of the local triathlons in June, while getting ready for the 2008 Muncie Endurathon in July.

Here are the race results: Big Sur results. I am bib 3374.

I have posted a few pictures, as I don’t have many (I hope to get some from the team), but here is a link to the ones taken by Marathon Photo during the race: Marathon Photo

April 29 update

2008-04-29T05:37:00.001-04:00

It's done! I'll post results and commentary, and some pictures as soon as I can.

Lab Rat

2008-04-23T04:09:00.003-04:00

Over the winter, I volunteered to be a lab rat at the IU School of Physical Education, to see if they needed anyone for VO2 max testing. It panned out and I was used as part of a final exam for a testing protocol class. It was an interesting process, and harder than I thought. It became especially difficult when I reached the 20% incline and my lungs were screaming for air while I was breathing through what seems like a small hose. I haven’t had the results explained yet, but I think it went well. Using the Bruce protocol (and if I am reading the sheets correctly), my max VO2 is 5.45 L/min, and 76.3 ml//kg/min. When I have time, I’ll look into what this means, and how I may benefit through use of this information.

It’s only five days to the marathon. I’m as ready as I can be, and there isn’t anything else I can do to prepare for it this week (other than to take it easy). I can’t improve, but can make things worse, so my only activities this week are two easy runs (45 min) with short sprints in them, and two easy 90 min rides to spin my legs.

I’m looking forward to it, and still have a goal to come in under four hours. This may be tougher than I had anticipated, since the course information says this is not a course for a personal record, and to add about 20 min to your normal marathon time. This is due to the hills, especially Hurricane Point, which starts at mile 9.8 and continues at a 4.5% grade until peaking at mile 12. It sounds like a heartbreaker. I don’t mind hills; I just don’t have many around on which I can train. My hill climbs in Colorado were challenging, and as I described to someone else, my heart rate was where I wanted it and my breathing was a bit harder, but my pace was that of an 85 year-old woman with a walker browsing the magazine aisle at Kroger. I hope this is better, but I have to make sure I have enough to keep going after mile 20. I’m not yet sure how I will attack this hill (aggressive/conservative).

In the end, I’ll finish with the best time I can, and I’ll do my best to make that time less than four hours.

Taxes

2008-04-18T03:39:00.001-04:00

Taxes suck. Not just paying them, which is always painful. I mean filing. This system is absurd. Completing the forms using Turbotax (which I have been using since 1995) usually takes me about three hours. Compiling all of the information takes time as well, since we file Schedule C and other associated self-employment stuff (Realtors are independent contractors and are generally self-employed).

But this year was worse. I waited until the last minute (yes, I know that is not very bright), mainly because other things had higher priority. So, getting started at 1pm on April 14th was not smart, but it's a good thing I did. Michele and I didn't take a break until 2am, when I finally cracked. I was fried. My brain was like the picture, and physically I felt bad. I was dehydrated (instead of my usual 1.5 gal daily regimen, I'd had maybe a quart all day), and was way past being able to think clearly. So, I decided to get a shower and some sleep and would hit it in the morning.

April 15: I jumped back in and finally finished my federal taxes. There was an odd error in the file that took me nearly two hours to find, fix, and destroy. Fourteen hours to complete federal tax forms is insane. Why so long? Deductions. Especially non-cash donations, which must be itemized with value and condition. State taxes will be a breeze.

We usually try to have taxes filed before our annual ski trip, so we just have to send in payment on the deadline, but this year there seems to be so much going on. Our lives are not so different than anyone else's, so if you think about how many hours are consumed trying to comply with this silly process, it should be clear that the savings freed up by abolishing the current system and going to something simple would not only let us keep more of what is ours, but also free up tax revenue to be used where it should be, and more efficiently.

Realization

2008-04-15T02:15:00.002-04:00

I felt good Sunday and planned on running about 15 miles, and at around mile 14, decided to bump it to about 16.5 miles. The thing is, I had to decide at mile 15 whether it would be 16.5 miles, or 18+ miles. As I was starting to feel fatigue in my legs, and feeling raindrops, I opted for the former. When I got home it felt really good to stop. I like the solitude of running alone, which is why I absolutely cannot listen to music while running. I have tried, but I don't like it. I guess my point is that after almost 2.5 hours of running in silence, I was starting to get bored. I was beginning to think about fatigue, instead of being distracted by random thoughts and stuff along the way. I like the distance; I just need to work out how to pass the time mentally. My time for a comfortably-paced (151 average heart rate) 16.53 miles was 2:25. Here is my route: Geist Lake+more

It has finally sunk in: 26.2 miles is a long way to run. When I got home, I felt okay, but was it okay enough to go another 10 miles? What dark place might I find along the way? Granted, I was running alone, and being in a race is a different dimension. I'm looking forward to finding out.

Another Great Trip

2008-04-09T23:54:00.002-04:00

We had a great time in Keystone, Colorado. The weather was great, we had new snow on at least three mornings, and most days were sunny. The kids snowboarded, and we tried the tubing hill, which was great fun. We really had a nice time. The photo page has been updated with new pictures.

I did run, though not as much as I had planned. I ran 1 of 3 days in Denver (5,100'), in what started as a cool weather run that quickly changed into an "I'm burning up!" run when the sun came out from behind the clouds about 10 minutes into the run. The sun was that intense. My first run in the mountains (9,300') was an early morning run, since the streets were dry. I found my breathing rate was at a slightly higher rate than at home, but not too bad, though I didn't tackle any steep hills. I woke up at 5:30 every morning planning on running, only to find fresh snow on the ground, prompting me to go back to bed. I finally decided to go for a run one afternoon (after skiing all day), choosing to go a bit further, but not knowing exactly where or how far. I ended up running this route http://www.gmap-pedometer.com/?r=1763750, an inquisition that had a couple of hill climbs in it, made worse since I didn't know where the top was until I reached it (turning on the elevation feature in the link makes it more clear). It might not be much for someone who runs hills or at high altitude regularly, but for me it was a challenge. I felt like I was do a geriatric shuffle, while breathing like I would in a 10k race. Perhaps I was a bit fatigued from six hours of hard, thigh-burning skiing, but even fresh, it would have still been hard.

I covered a great deal of ground, since I spent many days skiing without breaks, getting off the lift and going back to the base of the mountain without stopping (some runs are over three miles long). One observation is that people are being more careful, and more are wearing helmets. I didn't see a single yard sale (wipeout with stuff scattered everywhere) this year or even last, as I had seen many over the years. People have slowed down and are staying in control, likely influenced by the fatality reports and perhaps enforcement of the skier code; people are behaving more responsibly.

After sixteen years of Colorado skiing, it's time to start wearing a helmet. It's just the smart thing to do, and it's only right, given we make our kids wear one. There have been seventeen ski/snowboard fatalities in Colorado this season, and we unfortunately witnessed the aftermath of one, with ski patrol shoveling snow into bags for the cleanup (the guy was wearing a helmet, but succumbed from chest injuries sustained when he went off the trail at high speed and ran into a tree). An accident and a tragedy somehow made worse since it happened while he was on a vacation.

Vacation

2008-03-25T22:11:00.003-04:00

I am getting ready for almost ten glorious days in Colorado. This will be my sixteenth year of skiing either Summit or Eagle County, and another year at Keystone. You may even catch us on a mountain cam at Keystone Mountain Cam.

Yes, I'm bringing my running shoes, because I only have four weeks left to get ready for the Big Sur marathon. I anticipate the altitude will be a factor, but I figure it will be good for me. Besides, I feel great and after having a great training week last week, I need to stay on it.

The picture is Loveland Pass, from 2007.

#$%@@&$*!

2008-03-15T08:25:00.001-04:00

Though spring is almost here, I’m not yet ready to begin my spring clean-up. While watching my sons play ball in the yard, I started walking around a bit. There are lots of branches and stuff to clean up, perennials to cut down, beds to edge and mulch, bushes to trim, and one other item with which I was hoping I wouldn’t have to deal: I have a #@$%&*^ mole!!!

It has been active sometime during the past few weeks, as I found new and old runs, in two locations. And going into a wet season it can’t be at a worse time. I haven’t had mole concerns for some time. Last year I finally bagged the one that had been dogging me from 11/2006-5/2007. Previous years were stressful times. Many people who don’t experience moles would have considered me a lunatic, but once invaded by moles, you understand they are evil minions sent forth by Satan to wreak havoc and destruction on the planet and in people’s minds. The Mole Chronicles detail the success and frustration I experienced during a mole invasion in 2004 and 2005. Yes, invasion. I had three years where I was dispatching seven or more moles each year. Just leave a request in the comments if you want me to send you a copy. Moles must be destroyed, no matter the cost.

In the words of the vast society of men working for the cause:

"Let every mole know, whether it wishes us well or ill, that we shall pay any price, bear any burden, meet any hardship, support any friend, oppose any foe to eradicate this scourge from the face of the earth."

My Wife is a Saint

2008-03-13T03:48:00.001-04:00

I spent Sunday afternoon at Chuck E. Cheese. I have never been to CEC before, and I took Gabriel to a birthday party. Michele has taken the kids there for these events on all previous occasions. It was exactly what I anticipated. flashing lights, games, children's music, general chaos, germs, and noise, noise, noise.

As I have aged, I have become more and more concerned with germs. Okay, I'm a germophobe. This facility, and others like it, must be a cornucopia of nearly all known communicable diseases. The kids crawl around the tunnels and climb the tower with their shoes off, touch everything in sight, wipe their noses, and spread unspeakable microorganisms to everyone and anything with whom they come into contact. Should we incinerate our clothes? But I digress. My tolerance for this kind of chaos is low; probably lower than it is for most people.

I don't know how Michele does it. If I was ever faced with having to choose between say waxing my body or enduring Chuck E. Cheese again, the decision might be a challenge. Yet somehow Michele endures these types of events regularly, and with a smile. That's because she's a great mom who thrives on seeing the kids having fun and enjoying themselves. Not that I don't, but I get a bit uptight with this kind of event, because it is hard for me to see disease-covered hands touching faces or worse, mouths, and I come unglued. I realize the best defense against germs is to be exposed to them, but I firmly believe the kids get their fair share at school.

Maybe I just need to lighten up and relax a bit.

#3374

2008-03-08T03:07:00.003-05:00

It's official. #3374. That's my bib number for the Big Sur International Marathon. I have lots of work to do between now and then, but I'm looking forward to it. Signing up for events helps solidify things, but I hadn't seen official confirmation until this morning. Yes, it is obscenely early, but this is what works for me right now. It's too hard to do anything after work, which leaves getting up early and lunchtime.

I'm just stoked to finally feel this is real. Signing up for things and having confirmation of it is a mental milestone. I'd write more about this, but this topic is not original and I'd end up plagiarizing something, since I have recently read articles and blogs about it.

These are pictures of the more scenic areas of the course. The middle of the bridge will have a guy playing music on a grand piano. Strange things in California - Who knew??

I'm Back

2008-03-05T03:38:00.001-05:00

And it feels great! I'm ramping the activity back up, and tomorrow looks like I'm back on the schedule. I have taken a few easier runs: 3 miles Saturday, 7.8 miles Sunday, and just under 2 yesterday (I ran out of time). I also had two 90 minute easy rides on the bike trainer, and some time in the gym. Now it starts going back to near-normal. I'll do 40 minutes on the treadmill, high-effort and adding .5% incline every half mile. The next ride will be a higher effort one with 20 minutes high rpm drills (1 min by 100/110/120, 6X), then 65 minutes Zone 3 heart rate (<152 for me), wrapping up with high rpm drills again. Sunday is a Zone 3 60 minute run.

I'm not yet sure what's in store for next week, but I am looking forward to it.

Starting Over

2008-03-01T11:08:00.007-05:00

After a ten-day break from all exercise, I start again. Actually, it has been longer than ten days, since I was ill before the break. I think I have run two days out of the last fifteen. I feel like I fell off of a wagon at the base of this road, and just hung out eating bon bons.

Well, no more. It is time to hit it and that is what I will do. Today and tomorrow will be easy runs to get my sea legs back; I'll take an easy three mile run today, and an easy six miler and an easy ride on the bike tomorrow. Then it's back to the plan, ramping up to the higher intensity workouts. I never thought I would be looking forward to the LT (lactate threshold) rides on the bike (mentioned in a previous post), but I am, and they are getting harder. The weather is warming up, and it's time to focus.

I have new running shoes to try out (I retired my others at 400 miles), and I am stoked to get started. The main thing is that I stick to the ramp-up plan; an injury is something I do not need.

Colorado is just a month away, and I'm really starting to look forward to it. This will be my sixteenth year of skiing in Summit/Eagle counties. While there, I'll need to run as well. The altitude will make things interesting.

The picture is of a switchback in Switzerland. I found it on someone else's website while looking for pictures for this post. You might take a look, as there are some cool photos of a motorcycle trip around the mountains in Europe. I just fixed the link.

Off the Wagon

2008-02-23T08:52:00.003-05:00

I'm in a rest period, and I feel like I have completely fallen off the wagon. I'm following my plan, but as I mentioned in a previous post (the three people who have read these know what I'm talking about), down time is harder than continuous training. It breaks up the routine and structure that works for me. When I start up again next week, I will ease back in and then hit it hard. I'm picking up new running shoes, since my others now have over 400 miles on them; I should have replaced them last month.

On the fundraising front, thanks to a significant benefactor, I have exceeded my goal. Having said that, I will still remind those who haven't yet contributed that I am still collecting, and appreciate any donations.

Now I'm Somebody

2008-02-16T10:12:00.000-05:00

The new phonebooks have arrived! Things are going to start happening to me now.

Well, not really. But a search for me on Google puts my site at the top of the search list. Some people/organizations pay top dollar to get to the first listing. I guess I got lucky.

It's kind of interesting the stuff you can dig up on Google (or the time you can waste). As I have been sick most of the week, I'm getting cabin fever and really beginning to feel like Mr. Creosote. I'm looking forward to hitting the pavement again.

I have figured out a little more about HTML, but not enough to widen the margin of the blog to allow the Founders Quote to fully display (I know how important it is for Gary). I can make that column wider, but only by making the body text narrower. I'm sure it's simple; I just don't know where to look in the code.

Illness

2008-02-15T03:27:00.004-05:00

After coming off of a slow training week I was ready to hit it hard. Unfortunately the only thing hit hard was me. I felt a bit weak on my treadmill intervals on Tuesday morning, but I figured it was just reinforcing my desire to not have any more slow weeks. No, it was something else. By 7:30 am I was feeling worse, and I went home at noon and slept almost fifteen hours. I have had a fever since then, and thought aches, a headache, and a chest cough was enough. No, now the sinus thing begins. Not to be gross, but the stuff coming out of my sinus makes me feel bad for the Beakers who at some point in their early careers found they had to not only collect samples of the stuff, but study it as well. For the folks I was around on Tuesday (probably Monday too), sorry about the Typhoid Mary thing.

I'm blaming this on my recent trip. There was a woman opposite me in the aisle seat on my return flight, and she was coughing. Alot. At least she was (for the most part) burying her head in her arm as she did, but I felt using the overhead air nozzle, aimed to blow past my head and towards her, would help keep the germs back. Well, however I got sick, doesn't help me now. I think it's the flu, and though I thought I might have been better by today, find I will likely miss work again Friday. I'll lay in bed and cruise the horrible, horrible selection of daytime television options. There are programs that interest me, but I can only handle so much Mega-Oil Platform, or Mega-Ship-Rocket-How-It's-Built-under Dramatic Timeline show on Discovery Science or National Geographic channels. I'm getting cabin fever.

I just want to get back to work and working out. I feel like I have really fallen off the wagon and will be starting over again. The marathon is about ten weeks away, and I have lots to do before then.

Is Anyone Reading This?

2008-02-13T09:14:00.010-05:00

I told myself I wasn't going to write anything about the upcoming elections. This site is supposed to be about the fundraiser and training, but I think my daily trials may be a bit boring. Only two people have left comments. So, I'll comment on elections.

I am distressed by the field of candidates, and the shoehorning of McCain for the Republican Party by the press. Not that I liked anyone. In fact, the only person who had my attention was Fred Thompson, as he seems to be the only person who seems to recognize the U.S. Constitution. Okay, Ron Paul does too, but he's kind of a kook. Then there's Huckabee - I'm not a fan. Hillary and Obama: I don't like them. No, I don't agree with Obama on anything, and Hillary - the only thing I can say without expletives is that she scares me.

The MSM is pushing hard for McCain because conservatives don't like him - he's a conservative just slightly right of Nancy Pelosi. The press bashing on McCain won't begin until he is the official candidate, after which they will spin things to get conservatives to stay home on Election Day. I'm just not thinking about it until I really have to, because it is making me ill.

The real scare is what will happen with the congress. This is truly the elephant in the corner, and there has been zero focus on what will happen. My opinion? Throw the bums out. They are all alike. They may have had ideals when they were elected (a stretch), but over time they go native. Their penchant for spewing hot air (a cause for "global warming") is only exceeded by their insatiable appetite for our money.

What's missing? Leadership. None of the candidates are anything more than professional politicians. What's needed is real leadership. The kind that inspires people to do more, to do the right things. And a congress that respects the U.S. Constitution. Spending is out of control, and while many may disagree with military actions overseas, the expense is well within the domain of the federal government. Entitlements however, are not.

Walter Williams wrote an article for Constitution Day 2006. Here is an excerpt:
"Let's examine just a few statements by the framers to see just how much faith and allegiance today's Americans give to the U.S. Constitution. James Madison is the acknowledged father of the Constitution. In 1794, when Congress appropriated $15,000 for relief for French refugees who fled from insurrection in San Domingo (now Haiti) to Baltimore and Philadelphia, James Madison said disapprovingly, 'I cannot undertake to lay my finger on that article of the Constitution which granted a right to Congress of expending, on objects of benevolence, the money of their constituents.'"

I'm not one to say exercise your right to vote. Actually, I only advocate doing the research before you vote. This isn't a popularity contest. If you don't know anything about the candidates, STAY HOME on Election Day. Or ask me, and I'll tell you who to choose...

I added links to the bar on the right. They are for you Gary.

Generosity

2008-02-11T04:24:00.000-05:00

I started my Strides for Hope campaign roughly three weeks ago, and while I have not finished soliciting everyone I intend to ask, I have been astounded by the positive response I have received so far. I not exactly comfortable asking for money, yet have received donations from many people. While I anticipated at least some level of support from friends and family, I didn't know what to expect. What really struck me was the number of significant contributions, not just from friends and family, but from former colleagues, neighbors, and others with whom I do not regularly interact. I am truly grateful to all of you who are helping. Your donations will help people who really need support in a difficult time. If this project helps raise awareness of the plight of others and the services offered by The Wellness Community, I have been successful.

I know I am more aware. Just three days ago, while in the grocery store, I ran into a guy who used to work for me, and had retired about five years ago. We talked for about twenty minutes, and I learned his retirement hasn't exactly gone as planned (does it for anyone?). After taking a couple of nice vacations, his wife learned she had cancer. She has since undergone many painful treatments and expects to have more. They were not aware of TWC, and I was able to pass information to him about it, what they do, and how it won't cost him anything. I'm hoping they try it out.

Slow Training Week

2008-02-10T05:24:00.000-05:00

This has been a low intensity and low distance week for me, and I'm beginning to feel like Mr. Creosote. I ran less than 10 miles, and barely rode the bike. Two days of travel didn't exactly help either, nor did eating an entire box of Cheerios while I was in Mexico. With the lack of activity my left knee has actually started to hurt.

Speaking of knees, here's an actual training tip: Keep track of the mileage you put on your running shoes, along with their age. The impact-absorbing characteristics of running shoes deteriorate during not only from repeated pounding, but over time as well. I have just about 400 miles on my current shoes, and it's time to retire them. I would have earlier, but simply haven't taken the time to go get them.

13 Minutes

2008-02-09T01:10:00.000-05:00

I have spent the last 40+ hours traveling. Not that I mind traveling; on the contrary, I kind of enjoy it. Even if the destination is not exactly exciting. Even if it's for work and I have to go help a customer solve a problem. But sometimes the endeavor is nothing more than showing our customers that we care. This was one of those trips. A colleague and I just returned from Mexico City, where we made a presentation (as part of a supplier review) covering what we are doing to improve our product. We used three minutes more than our allotted time; it lasted thirteen minutes. For some, it seems a silly waste of time and resources, but in the domain of customer relations, it could potentially save tens of thousands of dollars in future pain. For those of you with experience as a Tier 1 supplier to an automobile manufacturer, you'll understand what I mean.

So, perhaps it is worth it.

Much Lighter

2008-02-07T04:54:00.000-05:00

Today is an off day for me, and since I couldn't sleep, spent a bit of time checking out stuff on the web. I stumbled across this video/advertisement on someone else's blog www.curlysu.com and thought I'd post it as well. With my own warped sense of humor, this fits right in.

The Loss of a Pet

2008-02-06T23:06:00.000-05:00

We have had four pets during the past fifteen years. Sadie is our current dog. Nikki and Ginger passed on in 2002. This afternoon we put our cat Destiny to sleep. She was over fourteen and was doing just fine until about three weeks ago. In November 1993, Michele found her (nearly expired) as a kitten in the street. I was a bit allergic, but that eventually passed. She and each of the dogs had an arrangement, and they got along just fine.

She was a good cat and we'll miss her.

Pain

2008-01-30T04:14:00.000-05:00

Pain is an often misused or misunderstood word. There is pain due to an injury: something hurts, there is mental pain or anguish, and there is pain associated with pushing your own physical limits.

One of my workouts is a 90 minute inquisition starting with high-rpm drills (1 min x100,110,120 rpm, 3X through), followed by six repetitions of 6min near-maximum effort 90-100 rpm riding, then 4 min 90-100 rpm lower effort recovery. Six minutes is a long time to pedal at maximum effort. It’s hard to not look at the watch, because each time I do, only 30 seconds have passed. It reminds me of the 20-minute time trial when I competed in the Cadence Kona Challenge in October. After eight minutes, I stopped paying attention to my heart rate and just focused on keeping my rpms up. The next twelve minutes were an eternity, the last two of which were agonizing.

I am amazed by the physical ability of others, which in part is what helps to motivate me. Pushing physical limits can be painful, but in some sense, it is“purification through pain.” Next time the limit is a little further. Hence, the Spanish Inquisition photo (just in case you didn’t get the Monty Python reference). “Nobody expects the Spanish Inquisition! Our chief weapon is surprise!”

Recovery Days

2008-01-29T20:51:00.001-05:00

My training schedule is a six-day structured plan, with Monday as an off day for recovery. I feel like I should be doing something. I feel like a slug, compared to the days where the morning starts with a high-effort workout. It isn't that I'm really into working out (I'm not), but I feel much better when I do. A hard workout helps set the tone for the day, so in some ways a day off is a harder part of the routine. I don't look forward to it, but recovery is an important part of any training plan (so I've read). In terms of routine, I think seven days is easier than six. I guess I'll get used to it.

Focus or Obsession?

2008-01-27T04:34:00.000-05:00

Some say being focused on something constitutes obsession. If an activity takes priority over things that are more important, I would agree. But sometimes certain activities require a level of commitment to be successful. For me, improving my physical fitness takes a good deal of time. The best use of my time is to train in the early morning before work, and/or before anyone is awake. It isn't always easy to wake up at 3:30 or 4am, especially when it is zero degrees outside. That, combined with doing my best to not interfere with family time, makes this endeavor more challenging, given an alternative option is to lay on the sofa and do nothing but channel surf and consume the Holy Trinity of food: pizza, pasta, and pancakes.

So, this wagon is moving along quickly, and I am doing my best to stay on board. I feel better than I ever have. My weight is at or below what it was in college (I'm now 42), and I think I am as healthy as I have ever been (my resting pulse is 44 bpm and blood pressure is low). I can and should eat better and get more sleep, and I'm working on it.

So what is my point? I think you have to have some degree of passion or obsession to push yourself to achieve things. It isn't always easy finding the thing or things that spark a change from within, but when you do, you want to get rolling and hit it hard. For me, I want to get my speed back to a respectable age group level, and not only have a decent finish at Big Sur but then push the envelope further beyond my comfort factor and compete in the July 2008 Muncie Endurathon, a 1/2 Ironman distance event.

So how does one find balance between what for some people may seem a selfish drive to recapture youth, defy aging, or a fulfill a mid-life event, and a solid family life where there is enough energy and focus left for sharing with a spouse and two energetic young boys? How is it not selfish to commit what is sometimes 10+ hours each week (and can eventually double)? I'm still trying to figure this out.

Why am I doing this?

2008-01-24T11:53:00.000-05:00

I volunteered for a project for The Wellness Community for a few reasons.

1) This endeavor is kind of a penance for me. With family and friends going through treatment, I didn't really understand how to help or even act. I think I stuck my head in the sand during everyone's treatments. This is an organization that helps people cope with cancer. My mother started going to The Wellness Community in Indianapolis after she moved to Indiana, and it wasn’t until I went to a meeting that I realized just how much I didn’t understand. I'm doing this in honor of them, and will wear their names during the run.

2) I have been pursuing activities outside of my comfort zone, and had been thinking about running a marathon this spring. The day I actually started looking at what event I might try, a newsletter for TWC arrived and had the Strides for Hope information inside. It really seemed a matter of fate. After researching it further, I learned it was a fundraiser, and so I thought about it for a month before making a decision. I was either going to run the Nashville, Louisville, or Big Sur marathon. Well, marathons and fundraising are way beyond my comfort zone, so I signed up. It’s for a good cause.

3) I thought it might be fun. Actually, I think it will be a blast!

Please consider making a financial contribution.

Your tax-deductible donations can be made securely online by going to secure online donation (select "Strides for Hope" and please reference my name in the form), or by check (payable to The Wellness Community). Or, click www.twc-indy.org/donate.html for other options.

Check contributions should be sent directly to:
The Wellness Community
8465 Keystone Crossing Suite 145
Indianapolis, IN 46240
(please reference my name in the memo).

I'm seeking commitments of $2 per mile or more, but appreciate any support you can provide. For $100 or more, I'll wear your name as a sponsor during the run.

First post

2008-01-21T04:08:00.000-05:00

Well, I am finally learning about web design and blogging. There are many more updates to make, but the website is still a work in progress. The point for all of this is to support The Wellness Community. I will post information here and on my website http://gpellicone.home.comcast.net.