Post Race |
One man's trials and tribulations in running and multisport... and the occasional bit of smack!
Sunday, July 24, 2011
Warrior Dash Race Report
Monday, March 07, 2011
I Love Shamrock
The Shamrock Shuffle 5K in Eau Claire, WI has a certain special meaning to me. You see, it was this race (and a challenge by a very close personal friend) that really started my journey. One that I don't plan on ending anytime soon.
This coming weekend (February 12th) marks my 3rd attempt at dislodging a crown from the top of a rather large lumbering tree. I am so looking forward to this one...
Training Log for Feburary 28th
Training Volumes:
Swimming: 2050 yards (+4.4% vs prev week)
Biking: 27.2 miles (+189% vs prev week)
Running: 14.5 miles (+353% vs prev week)
Weights: 0 lbs (+0% vs prev week)
Nutrition (C)
A couple of bad days on the diet (exceeded calorie intake pretty bad) ruined what was really a pretty good week. Still trying to get the protein/carb/fat mix where I want it. I'm finding it hard to get in the amount of protein that I want. I'll have to forgo that effort next week as it's race week.
Workouts (C+)
I missed a run and two my run were shorter than scheduled. I also missed my swim repeats. The bike exceeded plans and the long run also week very well. The nutritional plan for my marathon is coming together.
Body/Health (A)
No aches or pains to report. Body is feeling pretty good and I feel like I'm getting adequate sleep. Mentally the enjoyment of training has returned.
Monday, February 28, 2011
Training Log for Feb 21st
I would say I've been suffering from training fatigue the last couple of weeks. I'm finding training for a marathon as one of the hardest things I've done in my life.
Training volume this week was pretty close to last weeks. I'm finding it easy to stay on my swimming schedule. Bike, Run and Weights are harder.
The problem I see with the run is the in-week runs are pretty much dreadmill runs. Anything over 6 miles is just a grind and I can't stand it mentally. As for the bike, the problem is pretty much timing. Mondays after work is ok. But the saturday long ride isn't happing because I'm trying to do it before the family gets up (aka 4:30am). It just isn't happening, so this is going to need to be move to their nap times. Lastly weight training just isn't happening because I have analysis paralysis on volume and routine.
Training Volumes:
Swimming: .7 miles (+13.3% vs prev week)
Biking: 9.4 miles (+1.0% vs prev week)
Running: 3.2 miles (-85.3% vs prev week)
Weights: ~175 lbs (-1.1% vs prev week)
Nutrition (D)
So two months into this I finally realize that I'm doing a terrible job of making sure I get everything logged. Now that I've seen why (i was very dedicated to the process this week) I think I'll be able to get this turned around.
Workouts (D)
Got all my swim workouts in and I continue to progress well towards my yardage goals. Run/Bike/Weights were a different story as noted earlier. Just need to focus and execute.
Body/Health (B)
Body feels pretty good. Just the usual soreness in the legs. IT Bands are a little tight and so I'll focus on getting all my stretching in next week.
Sunday, February 06, 2011
Race Report - Frozen Goose 5K
Location: Rochester,MN - University Center Rochester
Stats:
-Estimated Participants: <100 for 5&10K total
Conditions:
-Temp: 24F
-Wind: E@3mph
-Race Surface: Wet/Icy in places
Personal Stats:
-Pre-Race Weight: 174.0 lbs
-Post-race Weight: 172.8 lbs
-Sweat Rate: 20.2 oz/hour
-Event Entered: 5K Run/Walk
-Finishing Position: 3rd Overall, 3 Age-Group (est)
-Goal Pace: 7:45 minutes/mile
-Ave Pace: 7:27 minutes/mile
Course Description:
In terms of courses they don't come much flatter than this course. If you are a beginner looking to gain some experience I highly recommend the course. At the time of year this race is held it should be expected to have a few slick spots here and there. This year was no different but the race crew did an excellent job in preparing the course this year. My only complaint this year is the course was narrower do to the unusual amount of snow we received way back in December. To honest, there is nothing the race director can really do about that. Overall its a good course for early in the year. You just have to be careful.
Pre-race festivities:
The whole point of the event is to raise money and awareness for childhood cancer research. Along those lines, every year they have a childhood cancer survivor talk a little about their fight with cancer. It's a very motivating speech and reaffirms why I choose to run - "Because not everyone can". In my mind I'm now doing it for them. In addition to the speaker there are booths for several other causes, for instance one is for a program that brings disadvantaged youths in contact with a mentor with an emphasis on running.
Post-race festivities:
Not much here. This is probably the weakest part of the whole event. They do have post race beverages, bagels and banana's. One does however have to find them - not that its especial difficult. However, I just finished running to the best of my ability so a little direction (and a space blanket for the 10Kers) would be nice. Just saying.
Pre-race Warm Up:
I got the event right when registration opened, which gave me a almost 45 minutes to prepare/warm up. One thing I learned last year and can't stress enough is warming up before a race. Yes I stretch before a race. But what really helps is doing a little jog before the race. It primes your cardiovascular system for whats in store. You simply have to do this if your going for Personal Record (PR).
So what did I do? As soon as I had registered, I stashed my coat and bag. Then I got my standard set of stretches in. Once I was done with those, I went outside in my warm-up jacket and started jogging. I didn't time it or check the distance, I simply wanted to get my heart rate up and my lungs used to the code. Looking back at it, it would appear that I went about a half mile or so. I came back inside and topped off fluid wise. That was about it.
The Race:
Ok, onto the good stuff. After the pre-race directions we all headed outside for the start. This year's cancer survivor started us out with a shot from the official starters pistol. I chose to line up mid-pack. I like to line up here as its a fun mind game to pick off that next runner ahead of you.
First Mile (7:12 pace) - When I drove to the event I drove along part of the course. First thing I noticed were that for the first mile and a half the surface was dry. The problem, there were several points where snow formed a funnel and choked down the path. In others words, this part of the course could be really fast if I didn't get hung up behind other runners. And it was fast. As we headed North out of UCR, I really concentrated on passing the slower traffic while positioning my self for "ezpass" at the choke points on the course. I was also paying close attention to the what Runkeeper was calling out for my 1/4 mile splits. First split I heard was 7:03. My first thought -- "Awesome, I'm feeling good right now. Just keep this pace." At about a 1/2 mile I was closing in on a runner. As I got along side him I he clearly picked up his pace. I thought, "Gamer...ok push it just a little harder and create space". I completed the pass but this fellow stuck within a reasonable distance of me (he was in the 10K) the whole way. I hate shadows. Before I knew it, Runkeeper is telling the split/pace for the first mile. 7:12. "Awesome I've got 33 seconds banked against my target pace.... HOLY CRAP, I'm 5 seconds per mile off my PR at this distance!"
Mile 2 (7:24 pace) - About a mile 1.25 I see my support crew (Parents, Sister, and Brother in-law) along side the course cheering me on. It's always cool to see that, and inevitably gives it you a little burst of speed. No different this time. Following a point and a show of the Hang-Loose sign (to let them know I feeling pretty good at this point) I refocused on the task at hand. At a mile and a half Runkeeper is still calling out pacing data in 7:12-7:17 range. It was about this point that I passed the last person I would pass in the race. At mile 1.8 there is a sharp left turn in the course. Turns like this are time killers especially on slick surfaces. Going into the turn I was 7:20ish pace, coming out 7:38-7:40! It was hard to build up speed after that point.
Mile 3 (7:34 pace) - This mile is the most dangerous part of the course. Because of that its also the slowest. It winds through neighborhood streets, which are wet and slick because of how they are plowed. At this point I knew a PR was out of the question. But I made one more good push when I saw a relatively dry stretch. I still had a goal pace to beat. I hit 6:46 pace at one point before coming to the last sharp left turn. Again this turn killed my head of steam. It took just about a quarter mile to regain that momentum. Mile 2.3 to mile 2.8 is slightly up hill. Not a lot, but enough that you know its there. By mile 2.8 I was really beginning to feel it.
Home Stretch - By far the worse segment of the race in terms of my performance. Again a turn takes some of the steam out of me. Rocketing my pace over 8:00 pace. I got it back down to 7:34 pace before I thumped my chest with my right hand and pointed to the sky to thank my Lord and Savior for getting me back safe.
Tuesday, January 18, 2011
Training Log [Week of Jan 10]
Nutrition (Grade C)
This new weight control plan in LoseIt is starting to take hold. My weight seems to be in a holding pattern until my body gets convinced that I will continue to give it the proper nutrition it needs for this level of training. I was under my calorie budget on budget on 4 of 7 days. One of them was my wife's office Christmas party so I'll cut myself some slack there as I had zero control over menu (and zero self control as I'm a sucker for prime rib!). I also completely failed to log anything on Saturday. For the week the nutrient mix of fat/carbs/protein was also not where I'd like it to be. 30/48/22 % respectfully. Thinking I want the protein/fat numbers switched.
Sleep (Grade B)
Looking over my sleep journal in Sleep Cycle, I did much better this week. I would have scored this an A but Saturday I did something really stupid. I was working on the computer cleaning up our digital photo library, next thing I know its 2am! Not the best of ideas when your long run is the following day. Need to prevent that from happening again.
Workouts (Grade A)
Yes I did skip my steady/recovery run on Friday. But that was in the best interests of making sure I could complete my long run (See Body/Health notes on why I skipped it). Other than that one run, I got in all of my scheduled workouts. Need to start thinking about getting some bike miles in, but I have a plan to fix that.
Body/Health (Grade B)
Looking at my health information in iHealthTrax, it looks like on Wednesday/Thursday my lingering cold had finally cleared. However, on Friday my lower body was extremely sore from the tempo run on Thursday and the heavy lower body weight lifting from Monday. Looking at my awakening heart beat log in HeartBeats , you can see a gradual rise over the week indicating higher fatigue through out the week.
Monday, January 17, 2011
The demon on your left shoulder
I am the demon perched on your left shoulder, the monkey on your back, urging you to go faster, ever faster until your heart pounds so relentlessly it feels as if it will shake apart in your chest-like an overtaxed water pump with cracked seals....oh you say you are above such pettiness? Well think again. I see you at your club rides sizing up the others, picking out the weaker and fatter members-easy marks you can leave in the dust. You've never been competitive, you only ride for fun right?... But once the niceties end and the ride begins I will urge you to chase down and devour the stragglers and weaklings... A giddy glee will well up in you as your legs involuntarily pump even faster. You will know how the cheetah feels when it overtakes the gazelle....so here I am, riding with you today, your Stygian co-pilot, holding up a mirror so you can view your own sluggish shortcomings. I know that you will sacrifice everything you hold good and true for a chance to go faster.....
Friday, January 14, 2011
2011 Race Schedule [UPDATED 2/5/2011]
This years schedule is a mixture of pleasure and pure pain. We start the year off with some 5Ks and build pretty quickly from there. Among the pleasure is my first ever "Warrior Dash". Its a 5K obstacle course culminating with a low crawl through its infamous mud pit. On the pain side of things, we have my first 1/2 Ironman.
So without further ado, here is my 2011 race schedule:
Feb 5 - Rochester, MN: Frozen Goose 5K - Completed: 24:13 7:26 Pace
Mar 12 - Eau Claire, WI: Shamrock Shuffle 5K
May 1 - Eau Claire, WI: Eau Claire Marathon (Full)
Jun 12 - Winona, MN: Trinona (Long Course)
Jun 19 - Rochester, MN: Rochesterfest Triathlon (Long Course)
Jul 23 - Afton Alps, MN: Warrior Dash
Jul 31 - Waseca, MN: Waseca 1/3 Ironman
Aug 28 - Afton Alps, MN: Muddy Buddy
Sep 11 - Stillwater, MN: Square Lake 1/2 Ironman
Oct 15 - Ashland, WI: Whistle Stop Marathon (Full)
If you happen to be in any of these locations, come on out and cheer me on.
Wednesday, January 12, 2011
Oratory
But after reading Biggtree's last post I'm left asking myself, "Self? Do I need a new rival?". You see his last post left me wondering, why the hell does he have to cross a river and wander through the woods just to get to his refrigerator? I've seen his skills in the woods. Davy Crocket he is not, so I'm sure it takes him quite some time to find it on each trip out. For a guy who thinks a cold beer is a "recovery drink" you'd think he'd have that a little closer to home. That's really gotta be pissing him off. But if that wasn't enough, he goes on this oratory about the Queen and some Facebook secret service mumbo jumbo that I only half understood. I'm beginning to wonder "Man, did he move his thinking chair outside too?". I mean that cold seat in such close proximity to his brain would explain sooooo much.
Hey Biggtree, it's a measly little 5k... Not the invasion of Iraq. Come in from the cold, it's ok. It's ok.
Monday, January 10, 2011
The Year in Review: 2010
Things quickly changed a month later. I whooped BiggTree at the Eau Claire 1/2 marathon (my first 1/2 ever). I was really proud of this race. It simply felt great. I finished with a time of 1:42:44.
Following the EC half my attention turned to triathlon. Specifically Trinona. I knew BiggTree would be lookin to extract some revenge. Unfortunately I think the bike portion of this race really sealed BiggTrees fate. He was close to me out of the water. And I think the bike I own just gave me the advantage. I'm not sure but after the bike he might have phoned in a part of the run. I really wasn't happy with my overall time but I think my expectations might have been a little high. It didn't stop me from doing it all over again a week later at Rochesterfest Triathlon. This time around I did much better. Far exceeding what I thought I could do at the swim. Somewhere on the run I even caught up and passed my team lead. Always nice to whoop yer boss!
Attention then shifted back marathoning. The target race: Whistlestop in Ashland, WI. Two things ended up changing those plans however. First, even though Trinona and Rochesterfest weren't "A" races I allowed them to take on that mentality. Quite simply, Sprint distance triathlon is just more fun then running the countless miles dictated by most marathon training schedules. As a result I fell behind. One long run resulted in me inducing a case of heat stress/stroke. Then I ended up injuring myself trying to make it up on a long run I wasn't prepared for. The end result was I ran the Whistlestop 1/2 marathon instead. I wasn't as fast at Whistlestop as I was for Eau Claire. I finished with a time of 1:49:17. It was however, the third race in a row where I trounced BiggTree.
So that was my year. Looking back at it I'm happiernow than the day any of those events occurred. But that is just my personality. I'm never satisfied with performances on race day. The biggest thing I think I learned last year, is you need consistency in training. You can't be on one week and falter the next. You have to string weeks of good training together to accomplish some of these goals. Another thing I learned is you need to properly warm-up before a race. I didn't do that at Trinona and my swim times paid for it in a most horrific way. So this year, consistency and preparation will be focused on!
Sunday, January 09, 2011
Training Log [Week of Jan 3]
Nutrition (Grade D)
This week I setup a new plan in LoseIt that should lead me to my marathon race weight. I was over my calorie budget on budget on 5 of 7 days. One of them was my Mom and Sisters birthday so I'll cut myself some slack there as I had zero control over menu. For the week the nutrient mix of fat/carbs/protein was also not where I'd like it to be.
Sleep (Grade D)
Looking over my sleep journal in Sleep Cycle, it's pretty obvious didn't get enough sleep throughout the week. I'm not talking about quality sleep either. I just didn't get enough time in the rack. This is partly due to a cold(notes on that below), however. This should be fixable in the week ahead.
Workouts (Grade C)
I would have rated this higher but I missed my long run this week which is a huge negative to any aspiring marathon hopes. Baseline was established for the swim from which I should be able to build from for Trinona. Need to find time to work in some cycling. Got my scheduled weight lifting in.
Body/Health (Grade C)
Went into Mayo Express Care on Thursday. Looking at my health information in iHealthTrax, I've had a sore throat since December 29 and during the week my ear began to hurt. Especially in the pool! Strep test came back negative, so it's a viral deal and I just have suck it up.
Saturday, January 01, 2011
What to expect from this blog
So a few days ago I said their were some changes to the blog. The most obvious of course is the background and overall scheme. But if you look a little deeper you can see the blog has been repurposed to to just my running/fitness/triathlon aspirations. Gone are the techy, political, and photography content.
So what can you expect from a blog, as I said a few days ago, "with a purpose"? Well, diet and exercise are a big part of what makes my running and triathlon goals possible. So you'll see content about that. I have been doing a ton of reading lately. So expect to see reviews of what I've been reading. I certainly hope you bring what you've been reading to my attention in the comments. Racing and competition is what makes all the hard work worthwhile, so expect to see race reports. I intend to talk about how well (or not) a race is organized, how good the post race refreshments were, what the course was like, and of course how I felt I did. Lastly, you can expect a fair bit of smack between me and my arch-rival biggtree.
I certainly hope you hang around. 2011 is going to be one heck of a ride.
And so it begins...
"Fhatty!!!"
Ok, I admit the off season has been ... um ... well enjoyed. But you can't simply let that slide, so right back at you biggtree...
Heeeello Pot
...and so it begins. The build up to The Shamrock Shuffle 5K. The first volley has been exchanged, who will win? That will have to wait for another day....