With summer finally coming to Utah, I have been making some occasional forays into exercise. It hasn't been easy. The getting out and enjoying the sun has been easy, it's the exercise itself that has been the toughie. My legs are killing me. No speed. No endurance. Both combine to make the Morgan (gulp) Marathon I am signed up for appear daunting. Tough course, light on fitness. It's going to be a slog. But, it's free because I won an entry. Heck, maybe I won't even finish this one. Or maybe I will. I dunno. I am hoping to make it under 4.5 hours.
So I am out riding the other day, on my way to East Canyon spillway. I catch my shadow on the road and notice I still have a little hair out the back of the lid. Then I remember I have on my white and pink Fat Cyclist jersey. And I haven't exactly been hittin' the weight room lately... and I start to wonder if I look like a woman. Long-ish hair, narrow shoulders, pink on my shirt... and it did seem like I was getting a little more room from passing cars. This is what I think about on road rides. Plus a bunch more stuff that I can't recall because I forget by the time I get back. But let me assure you there is some mind-blowing, world-saving shit going on in my head when I ride. And when I shower. I think of a lot of great stuff in the shower. I thought up a new ad campaign in the shower and now it is in national magazines. All while I am in lycra. Or naked and soapy with a shampoo mohawk.
Other than the Morgan Marathon, I don't really have any events that I am solid on. Mainly because work is nutzo and home projects are rampant and I just don't dare commit to anything too difficult. There are some trail runs out there. Maybe one of the Bear Lake triathlons - provided I do some swimming. If I do start swimming regularly, XTERRA is an option. At least the sprint. Regardless, now that the weather is looking warm I am just stoked to be training, even if it is for nothing particular. And that is my goal, to be fit enough to go and do any event, within reason, without gobs of specific training.
My run training for the marathon has increased. Unfortunately, I miss some runs that I normally get to do on my lunch break because I am just too dang busy to feel good about going. My pace has been slow, but in retrospect I think it is because I am tired from biking or longer runs. I had a shorter run last week and it kicked ass. But I ran 12 on Sunday and felt like shit. But I rode 40 miles the day before. I think that good training, with a short taper and some good rest before the marathon, and careful pacing will have me finishing and not hating myself.
I really need to lose 10 pounds. My jerseys are kinda tight...
Showing posts with label Racing. Show all posts
Showing posts with label Racing. Show all posts
June 28, 2011
November 15, 2010
11th
I'll start this post with the warning that I'm going to be coming at you like a spider monkey with excuses.
I felt compelled to assault the cyclocross circuit on Saturday as the race was on my turf at Mt. Ogden golf course. I dabble in golf a little and admit freely that I loathe playing Mt. Ogden. I'll add that racing cyclocross there is almost as bad an experience. The course was mostly straight up and down, with some flat thrown in to get you from one steep to another.
As I mentioned in my last post, I've squandered most of the fitness I had in early October. Still, cross is for fun, and the stars aligned to provide me with a good opportunity to go. I hoped that I would have enough to be at least competitive. Unfortunately, I had a video/photo shoot the day before that required a 3am wake up, 3 hours in the car, running around on my feet all day, poor nutrition, another 3 hours in the car and finally to bed about 11pm. Not optimal preparation for race day. I was hammered all morning before the race. I fought off a noon nap to finish getting ready and left home at 12:30 for a 2:00 start time. I showed up, checked in and went back to get on the trainer. I had a solid :30 minute warm up, but the harder efforts were anything but effortless. I could wind it up, but fatigue rushed to my legs quickly.
I changed into race kit suitable for the 40° temperature and headed to the start. They were running later than usual, and I ended up standing there shivering for 15 minutes before the race finally started. The start was straight for 50 yards on soft, damp grass until a 90° right hander sent us flying in a close single file on more damp grass. I had elbowed my way midpack before the right turn and was feeling alright. Then I lost any hope of a decent finish. We veered onto a singletrack then turned 180° up a technical section. Three guys in front of me stacked it and when I got through the mele the field had strung out, the leaders already had 20 seconds on me. I ground up the steep climb, punched it on the double track and went too fast around corners in an effort to pull back some time. Which I think I was doing, until I blew through a steep, off-camber downhill turn. Twice.
By lap three I had demon turn figured out, but the race had gone in front of me. I didn't lose a lot of time due to riding, the race was lost on the first 180° and the two trips down demon turn. I faded a little, but I'll bet everyone did. I only lost by about 45 seconds. Pre-riding the course might have helped, but I would have had to really stroke it to make it to the 180° in better position and then paid for that. Ultimately I ended up 11th, behind a bunch of guys I put the hurt on a short month ago.
I think that the 2nd place earlier in the year made me complacent. This 11th has woken me up. There are a few races left this year, and I'd like to try and make it to Wheeler Farm and Ogden for my last two. In the meantime, I'll be spending some hours on the bike.
I felt compelled to assault the cyclocross circuit on Saturday as the race was on my turf at Mt. Ogden golf course. I dabble in golf a little and admit freely that I loathe playing Mt. Ogden. I'll add that racing cyclocross there is almost as bad an experience. The course was mostly straight up and down, with some flat thrown in to get you from one steep to another.
As I mentioned in my last post, I've squandered most of the fitness I had in early October. Still, cross is for fun, and the stars aligned to provide me with a good opportunity to go. I hoped that I would have enough to be at least competitive. Unfortunately, I had a video/photo shoot the day before that required a 3am wake up, 3 hours in the car, running around on my feet all day, poor nutrition, another 3 hours in the car and finally to bed about 11pm. Not optimal preparation for race day. I was hammered all morning before the race. I fought off a noon nap to finish getting ready and left home at 12:30 for a 2:00 start time. I showed up, checked in and went back to get on the trainer. I had a solid :30 minute warm up, but the harder efforts were anything but effortless. I could wind it up, but fatigue rushed to my legs quickly.
I changed into race kit suitable for the 40° temperature and headed to the start. They were running later than usual, and I ended up standing there shivering for 15 minutes before the race finally started. The start was straight for 50 yards on soft, damp grass until a 90° right hander sent us flying in a close single file on more damp grass. I had elbowed my way midpack before the right turn and was feeling alright. Then I lost any hope of a decent finish. We veered onto a singletrack then turned 180° up a technical section. Three guys in front of me stacked it and when I got through the mele the field had strung out, the leaders already had 20 seconds on me. I ground up the steep climb, punched it on the double track and went too fast around corners in an effort to pull back some time. Which I think I was doing, until I blew through a steep, off-camber downhill turn. Twice.
By lap three I had demon turn figured out, but the race had gone in front of me. I didn't lose a lot of time due to riding, the race was lost on the first 180° and the two trips down demon turn. I faded a little, but I'll bet everyone did. I only lost by about 45 seconds. Pre-riding the course might have helped, but I would have had to really stroke it to make it to the 180° in better position and then paid for that. Ultimately I ended up 11th, behind a bunch of guys I put the hurt on a short month ago.
I think that the 2nd place earlier in the year made me complacent. This 11th has woken me up. There are a few races left this year, and I'd like to try and make it to Wheeler Farm and Ogden for my last two. In the meantime, I'll be spending some hours on the bike.
September 28, 2010
Race Report - XTERRA Utah!
Okay. I only did the XTERRA short course. Work has been nuttier than squirrel poop so I've been missing all sorts of workouts since Vikingman. I've been tired, also. Instead of stressing about the workouts I was missing because of work and recovery I tried a new approach consisting of rest and flexibility to prepare for XTERRA. It worked out pretty well.
Except the swimming part.
The flexibility idea was borne of necessity. I've been trying to stretch frequently, at least every other day, to loosen my legs and avoid the knee problems from Vikingman. The rest part of the plan was mostly what I told myself I was doing because I was going into work early and couldn't get to the pool and missing lunchtime runs because of location shoots. Fortunately, I did just enough and don't think I lost much fitness.
Except the swimming part.
The nice thing about this race is the ability to register the day before. You know what the weather will be like. What the water temp will be. Things that might preclude one from entering an event, especially if it isn't a goal race. My original plan was to race the long course and get a little redemption from bailing in 2007. As the race got closer the unknown knee, lack of mountain bike training and a real lack of desire to beat myself for the extra time all played out. With 10 minutes to spare I entered the short course.
Another great thing about this race is the start time. 9:40 am. HOLLA! I was able to get up at my regular time. Poop at my regular time. Leave the house at my regular time. There was still plenty of time to stand around and chat while shoehorning my bike onto a rack. Yeah, it was crowded when I get there. See, I do things in reverse at this race. Rather than set up my t1 at the lake, then drive to Snowbasin to set up my T2 and then take a shuttle back to the lake, I drive to Snowbasin, park the truck, set up my T2 and then ride my bike down to the lake to set up T1. I'm a rebel ... and I get a nice warm up.
Again, I was surprisingly calm (for me) before the start. I was even trying to help other people get themselves in order. The pros started at 9, and the long course racers started at 9:20. I moved down about 9:30, wetsuit on, and got straight into the water. No hesitation. The water was about 65°, which is just right for wetsuit swimming.
I went to the far left, just to avoid some of the scrum. At the start, there were about 350-400 people in my wave, plus those still in the water from earlier waves so it was a little crowded. Instead of swimming a triangle, I swam more of a lazy circle. I just didn't want any part of the mess. Of course, it slowed my swim time. Or my lack of swimming was responsible. But my swim was a distant 19:42 (106th), well off my pace at Vikingman. But it was still good to do it and not freak out.
Transition was also pretty slow. I really need to work on them. I'm not sure where the time goes, but it is literally the quickest time that goes by in my life. It wasn't without it's drama either. while tightening up my right shoe the buckle on my Sidi broke. I chucked it into my bag and tucked the strap into my shoe and got out of there.
I have no idea how many people I passed on the bike, but it was a LOT. I know I got passed a few times and caught all of them but maybe 2. I had a really solid ride and felt really good still heading into T2. Really uneventful. 1:21.
T2 was much faster than T1. I was in and out under 2 minutes. This run sucks. It is up and up and a little break and up and up and then straight the hell down. And I ran the whole thing for a 22:53.
Overall I ended up 19th out of 308 and 4th AG. Total time 2.04.24. I'm pleased. I'm not sure what is going to happen next year. But LOTOJA might be on the horizon, and that will pretty much own my training time. But maybe the long course XTERRA. I'll have the endurance for it...
Except the swimming part.
The flexibility idea was borne of necessity. I've been trying to stretch frequently, at least every other day, to loosen my legs and avoid the knee problems from Vikingman. The rest part of the plan was mostly what I told myself I was doing because I was going into work early and couldn't get to the pool and missing lunchtime runs because of location shoots. Fortunately, I did just enough and don't think I lost much fitness.
Except the swimming part.
The nice thing about this race is the ability to register the day before. You know what the weather will be like. What the water temp will be. Things that might preclude one from entering an event, especially if it isn't a goal race. My original plan was to race the long course and get a little redemption from bailing in 2007. As the race got closer the unknown knee, lack of mountain bike training and a real lack of desire to beat myself for the extra time all played out. With 10 minutes to spare I entered the short course.
Another great thing about this race is the start time. 9:40 am. HOLLA! I was able to get up at my regular time. Poop at my regular time. Leave the house at my regular time. There was still plenty of time to stand around and chat while shoehorning my bike onto a rack. Yeah, it was crowded when I get there. See, I do things in reverse at this race. Rather than set up my t1 at the lake, then drive to Snowbasin to set up my T2 and then take a shuttle back to the lake, I drive to Snowbasin, park the truck, set up my T2 and then ride my bike down to the lake to set up T1. I'm a rebel ... and I get a nice warm up.
Again, I was surprisingly calm (for me) before the start. I was even trying to help other people get themselves in order. The pros started at 9, and the long course racers started at 9:20. I moved down about 9:30, wetsuit on, and got straight into the water. No hesitation. The water was about 65°, which is just right for wetsuit swimming.
I went to the far left, just to avoid some of the scrum. At the start, there were about 350-400 people in my wave, plus those still in the water from earlier waves so it was a little crowded. Instead of swimming a triangle, I swam more of a lazy circle. I just didn't want any part of the mess. Of course, it slowed my swim time. Or my lack of swimming was responsible. But my swim was a distant 19:42 (106th), well off my pace at Vikingman. But it was still good to do it and not freak out.
Transition was also pretty slow. I really need to work on them. I'm not sure where the time goes, but it is literally the quickest time that goes by in my life. It wasn't without it's drama either. while tightening up my right shoe the buckle on my Sidi broke. I chucked it into my bag and tucked the strap into my shoe and got out of there.
I have no idea how many people I passed on the bike, but it was a LOT. I know I got passed a few times and caught all of them but maybe 2. I had a really solid ride and felt really good still heading into T2. Really uneventful. 1:21.
T2 was much faster than T1. I was in and out under 2 minutes. This run sucks. It is up and up and a little break and up and up and then straight the hell down. And I ran the whole thing for a 22:53.
Overall I ended up 19th out of 308 and 4th AG. Total time 2.04.24. I'm pleased. I'm not sure what is going to happen next year. But LOTOJA might be on the horizon, and that will pretty much own my training time. But maybe the long course XTERRA. I'll have the endurance for it...
September 7, 2010
As Ready as I'm Gonna Be
Five days out from Vikingman, my first half-iron distance triathlon.
I'm as ready as I'm gonna be.
I have no delusions about the race. 5-6 hours if I'm lucky. I won't be winning anything. My training hasn't exactly been to the letter. Still, I feel prepared for a good race. I'm swimming solidly. My bike is okay. The run is decent.
If I have any worries with the swim, I am always a little concerned with anxiety. I deal with it with most open water swim sessions. But I am now able to push past the fear and keep going forward. I'm confident my swim time for the 1.2 mile distance will be between 35-40 minutes.
The bike is usually my strong discipline in a triathlon, but lately it has been giving me some difficulty. I have a tough time getting comfortable and my quads don't cooperate, getting achy far too quickly. It could be nutrition-based though, so I am going to really be cognizant of eating and drinking during the race. Time should be around 2:50-3 hours for the 56 mile ride.
Running is the big unknown. How will my body respond after 3 hours on the bike? So far, my brick workouts have been positive, with runs following rides of 20-30 miles starting strong. After my last long run in my Lunarglides left my toes blistered, I'm having a debate on shoes. Maybe the Nimbus would be a better bet even though they are old. Or the Lunars with lots of BlisterShield on the feet would be better. Still, if the feet hold up I think a run of 1:50-2 hours is a good possibility.
Add in transitions and I really think that I am capable of a six hour gig. Provided I can stay out of the porta-johns, of course. Could I do better if I had trained harder? I'll know soon.
I'm as ready as I'm gonna be.
I have no delusions about the race. 5-6 hours if I'm lucky. I won't be winning anything. My training hasn't exactly been to the letter. Still, I feel prepared for a good race. I'm swimming solidly. My bike is okay. The run is decent.
If I have any worries with the swim, I am always a little concerned with anxiety. I deal with it with most open water swim sessions. But I am now able to push past the fear and keep going forward. I'm confident my swim time for the 1.2 mile distance will be between 35-40 minutes.
The bike is usually my strong discipline in a triathlon, but lately it has been giving me some difficulty. I have a tough time getting comfortable and my quads don't cooperate, getting achy far too quickly. It could be nutrition-based though, so I am going to really be cognizant of eating and drinking during the race. Time should be around 2:50-3 hours for the 56 mile ride.
Running is the big unknown. How will my body respond after 3 hours on the bike? So far, my brick workouts have been positive, with runs following rides of 20-30 miles starting strong. After my last long run in my Lunarglides left my toes blistered, I'm having a debate on shoes. Maybe the Nimbus would be a better bet even though they are old. Or the Lunars with lots of BlisterShield on the feet would be better. Still, if the feet hold up I think a run of 1:50-2 hours is a good possibility.
Add in transitions and I really think that I am capable of a six hour gig. Provided I can stay out of the porta-johns, of course. Could I do better if I had trained harder? I'll know soon.
August 31, 2010
And We're Back
Sort of back.
Perhaps regular posts might incite the few of you who read this to check in more often and maybe even keep new readers interested. But... I get lazy. And forgetful.
My personal failings aside, I'm less than two weeks from my first (last?) half iron-distance triathlon. My preparation , as usual, has been less than ideal. The only constant in my training is my constantly spotty. Still, it mostly gets done. Mostly.
Mainly due to work, a bout with strep and the general lack of focus that pervades my brain. (I just lost focus and went for coffee.) Still, I feel pretty much ready to finish under six hours. I think I am capable of a 30 minute swim, three hour ride and a two hour run. Add-in transitions and I should be right around six. If I can go better, so much the awesomer.
(I just surfed over to a couple of websites. Lost focus again.)
My biggest race day fears are the swim, nutrition and gastrointestinal distress. But I think I have them all covered. I've been doing a fair bit of open water swimming as of late, with just a couple of panic issues. (I just checked water temp for the Snake River. Almost 66 degrees.) I know I can do it. Water temps could be a factor for me. If it gets too cold I could have a problem keeping my face in the water. But I think I can overcome that by getting into the water early and making sure the cooler water isn't a shock to me. Nutrition is going to be gels, water, electrolytes and whatever else my body wants. I think I'll be able to handle that because I'm not going to be hammering it. Which will also hopefully keep my GI system in check.
Fingers crossed.
I guess I have an additional thing I struggle with: Is it worth doing at all? I mean racing costs money and I often wonder if it is worth it with my approach to doing it, which is mostly half-assed. Here has been my "training" schedule pretty much all summer.
Monday: Nothing or a short run
Tuesday: Swim and a run if I didn't run on Monday
Wednesday: Run if I didn't on Tuesday
Thursday: Swim and ride
Friday: Run
Saturday: Nothing
Sunday: Long ride with a short run afterward. Sometimes.
Now if you ask me, that isn't exactly the path to victory. There is very little intensity in the workouts as I am pushing more for endurance. It just seems so haphazard. Yet, with my schedule, I don't want a set training plan because I end up missing workouts and then get pissed and down on myself for it. And it all comes back to the question: Is it worth it if I am not putting as much as I can into it? Or maybe this is all I can put into it without robbing from other areas of life. Like family time. Or work time. Or project time.
Is it worth it? I don't know. But on September 11 I'm doing it anyway.
Perhaps regular posts might incite the few of you who read this to check in more often and maybe even keep new readers interested. But... I get lazy. And forgetful.
My personal failings aside, I'm less than two weeks from my first (last?) half iron-distance triathlon. My preparation , as usual, has been less than ideal. The only constant in my training is my constantly spotty. Still, it mostly gets done. Mostly.
Mainly due to work, a bout with strep and the general lack of focus that pervades my brain. (I just lost focus and went for coffee.) Still, I feel pretty much ready to finish under six hours. I think I am capable of a 30 minute swim, three hour ride and a two hour run. Add-in transitions and I should be right around six. If I can go better, so much the awesomer.
(I just surfed over to a couple of websites. Lost focus again.)
My biggest race day fears are the swim, nutrition and gastrointestinal distress. But I think I have them all covered. I've been doing a fair bit of open water swimming as of late, with just a couple of panic issues. (I just checked water temp for the Snake River. Almost 66 degrees.) I know I can do it. Water temps could be a factor for me. If it gets too cold I could have a problem keeping my face in the water. But I think I can overcome that by getting into the water early and making sure the cooler water isn't a shock to me. Nutrition is going to be gels, water, electrolytes and whatever else my body wants. I think I'll be able to handle that because I'm not going to be hammering it. Which will also hopefully keep my GI system in check.
Fingers crossed.
I guess I have an additional thing I struggle with: Is it worth doing at all? I mean racing costs money and I often wonder if it is worth it with my approach to doing it, which is mostly half-assed. Here has been my "training" schedule pretty much all summer.
Monday: Nothing or a short run
Tuesday: Swim and a run if I didn't run on Monday
Wednesday: Run if I didn't on Tuesday
Thursday: Swim and ride
Friday: Run
Saturday: Nothing
Sunday: Long ride with a short run afterward. Sometimes.
Now if you ask me, that isn't exactly the path to victory. There is very little intensity in the workouts as I am pushing more for endurance. It just seems so haphazard. Yet, with my schedule, I don't want a set training plan because I end up missing workouts and then get pissed and down on myself for it. And it all comes back to the question: Is it worth it if I am not putting as much as I can into it? Or maybe this is all I can put into it without robbing from other areas of life. Like family time. Or work time. Or project time.
Is it worth it? I don't know. But on September 11 I'm doing it anyway.
May 17, 2010
Run and Done
And another Ogden Marathon is in the books. Official time was 1:44:23 - I think. My Garmin 305 shows 1:44:27 and a 7:51/mile average. Not awesome, but I am mostly pleased. The legs felt pretty good the entire time. But the day was not without its hiccups. Once again, I was plagued by stomach problems.
I woke up at 3 am and noticed immediately that I felt bloated, like I had an air bubble right underneath my sternum. I went about my pre race breakfast that worked so well in Moab earlier this year. And I would say worked well again this year. I didn't have a great bowel movement at home, but hey even shit gets performance anxiety occasionally. Made it to the bus on time. Stood around a campfire and stayed warm. It wasn't even a frigid morning and really was a wonderful day. The race started and took off. Uneventful. No worries other than the pressure from the bloat. Now, let me tell you something about the start of a race like this:
If you ever doubt the optimism of people, look at the start of a running race.
People don't understand or are not aware of the concept of pace flags. I lined up in my normal 8 min/mile section which is sorta far from the front. But it was like I passed half the field in the first 5 minutes, human detritus with no business being that close to the start line in the 6 and 7 min/mile pace areas.
Now I am no speed demon, but just line up where you belong and leave the road open for faster runners so we don't have to trip over ya!
The first mile was a blur and I just wanted to get away from the throng (marathrong?) of optimists. Which I mostly did at the top of the first hill. And then the bloat really kicked in. And I dialed it back to a spot in the upper Zone 3. And stayed there for the next 8 miles. Which was okay other than the discomfort. I got passed by a lot of people, and tried to go with a few of them, but found that the pressure would build and I'd slow down again. I limited my fluid and food intake, which helped, and by mile 9 started to come around. Which was according to plan. So I figured I would stick with the plan as long as I could, pushing into Zone 5 to the line.
And then the day got hard. I still felt like crap with waves of bloating the rest of the day. No rest in sight, we carried on to Smarty Pant's dance recital and then on to Wifey's cousin's wedding. Finally I experienced near-death slumber.
UP next: RAGNAR.
I woke up at 3 am and noticed immediately that I felt bloated, like I had an air bubble right underneath my sternum. I went about my pre race breakfast that worked so well in Moab earlier this year. And I would say worked well again this year. I didn't have a great bowel movement at home, but hey even shit gets performance anxiety occasionally. Made it to the bus on time. Stood around a campfire and stayed warm. It wasn't even a frigid morning and really was a wonderful day. The race started and took off. Uneventful. No worries other than the pressure from the bloat. Now, let me tell you something about the start of a race like this:
If you ever doubt the optimism of people, look at the start of a running race.
People don't understand or are not aware of the concept of pace flags. I lined up in my normal 8 min/mile section which is sorta far from the front. But it was like I passed half the field in the first 5 minutes, human detritus with no business being that close to the start line in the 6 and 7 min/mile pace areas.
Now I am no speed demon, but just line up where you belong and leave the road open for faster runners so we don't have to trip over ya!
The first mile was a blur and I just wanted to get away from the throng (marathrong?) of optimists. Which I mostly did at the top of the first hill. And then the bloat really kicked in. And I dialed it back to a spot in the upper Zone 3. And stayed there for the next 8 miles. Which was okay other than the discomfort. I got passed by a lot of people, and tried to go with a few of them, but found that the pressure would build and I'd slow down again. I limited my fluid and food intake, which helped, and by mile 9 started to come around. Which was according to plan. So I figured I would stick with the plan as long as I could, pushing into Zone 5 to the line.
And then the day got hard. I still felt like crap with waves of bloating the rest of the day. No rest in sight, we carried on to Smarty Pant's dance recital and then on to Wifey's cousin's wedding. Finally I experienced near-death slumber.
UP next: RAGNAR.
May 11, 2010
Here We Go ... Again
I'm staring another Ogden Half Marathon in the face. I know because the frequency of runners on the streets and sidewalks the last two weeks tells me so. I see them when I am going to the pool at 5:30am and when I'm driving to work.
I'm ready as I'm gonna be to go out and enjoy myself on Saturday for about 100 minutes. I'm confident that I have trained to run a good race, in a reasonable time, without spending any time in the pain cave. I have to wonder when I see most of these folks, just how many of them have actually trained or if they are trying to cram their training into a couple of weeks like they would for a final exam in school. Because you can't do it like that. Physical adaptations aren't absorbed like learning from a book. If you don't have it by two weeks out, you aren't going to have it.
Not that I have "it," mind you. Sure I've been training, and tapering. I think I've put in more quality running miles in 2010 than I ever have during training for a half marathon. I still ain't going to win. I'll be lucky to finish in the top 50 in my age group. But I am confident that I can run a respectable time without feeling like I've been plowed by a bus afterward. And, if you have read some of my earlier posts this year, you'll know that is the new goal. Compete, have fun, don't feel like, or have, a baboon's ass afterward.
Unlike those poor bastards I see every year that have waited until it's too late to train.
I'm ready as I'm gonna be to go out and enjoy myself on Saturday for about 100 minutes. I'm confident that I have trained to run a good race, in a reasonable time, without spending any time in the pain cave. I have to wonder when I see most of these folks, just how many of them have actually trained or if they are trying to cram their training into a couple of weeks like they would for a final exam in school. Because you can't do it like that. Physical adaptations aren't absorbed like learning from a book. If you don't have it by two weeks out, you aren't going to have it.
Not that I have "it," mind you. Sure I've been training, and tapering. I think I've put in more quality running miles in 2010 than I ever have during training for a half marathon. I still ain't going to win. I'll be lucky to finish in the top 50 in my age group. But I am confident that I can run a respectable time without feeling like I've been plowed by a bus afterward. And, if you have read some of my earlier posts this year, you'll know that is the new goal. Compete, have fun, don't feel like, or have, a baboon's ass afterward.
Unlike those poor bastards I see every year that have waited until it's too late to train.
March 22, 2010
Moab .5
Because I KNOW you are just shitting yourselves wanting to know how the Moab Half Marathon went for me last Saturday, here's a quick rundown.
I was 27 seconds slower than last year. So much for the magical, cumulative effects of training.
But Wifey was 14 minutes faster than last year. That is great.
Once again we stayed in style and unmatched comfort with great friends. We ate wonderful food and laughed out loud. I might have enjoyed a few too many gintonics, too. "Hey girlfriends! Moab Marathon! No boys! You'll do great sweetie!"
The start was cold, again, they all are. But this one was coldest, yet. Still, the skies were as blue as they get with nary a cloud to be found.
If there is a bright side to my time to be spotted, it's that I actually followed my pacing strategy of 145-150 bpm, with the option to go as high as 155 or longer on steeper climbs, until I got to the bridge and then would uncork and run as fast as I could, which was right at my threshold of about 170. My new feed plan worked well also. A banana and some pbh on wheat bread pre race, followed be gel as needed. I ate four gels. I needed them. I had zero stomach issues before or after. Could have been the slower pace, or it could have just been that I found something that will work for me.
Now, I'd planned on comparing the data compiled with my Garmin 305 to last years' race. However, the little piece of shit didn't do any mapping so all I have is time, pace, and average and max heart rate to go off of. I'm pissed. The ability to compare data is one of the reasons I bought the damn thing. Rather than chuck the thing against the wall, I'll compare what I have.
- avg. pace: 8:34 min/mile
- avg. speed: 7 mph
- max speed 2009: 14.1 mph
2010: 10.0 mph
- avg. heart rate 2009: 156 bpm
2010: 153 bpm
- max heart rate 2009: 177 bpm
2010: 171 bpm
Clearly I worked less this year. Had I ran at the frantic pace that I ran last year, I likely would have bettered my time. That is why I wanted the mapping data, I could have compared the heart rate graphs between years. I know this years' graph would not have resembled quite the sawtooth of 2009.
But enough of that. I also had a great ride up Amasa Back, which I hadn't ridden in years.
And now it is time to get after training again. The Ogden Half is coming up, as is the mtb race season and maybe a triathlon. Who knows?
I was 27 seconds slower than last year. So much for the magical, cumulative effects of training.
But Wifey was 14 minutes faster than last year. That is great.
Once again we stayed in style and unmatched comfort with great friends. We ate wonderful food and laughed out loud. I might have enjoyed a few too many gintonics, too. "Hey girlfriends! Moab Marathon! No boys! You'll do great sweetie!"
The start was cold, again, they all are. But this one was coldest, yet. Still, the skies were as blue as they get with nary a cloud to be found.
If there is a bright side to my time to be spotted, it's that I actually followed my pacing strategy of 145-150 bpm, with the option to go as high as 155 or longer on steeper climbs, until I got to the bridge and then would uncork and run as fast as I could, which was right at my threshold of about 170. My new feed plan worked well also. A banana and some pbh on wheat bread pre race, followed be gel as needed. I ate four gels. I needed them. I had zero stomach issues before or after. Could have been the slower pace, or it could have just been that I found something that will work for me.
Now, I'd planned on comparing the data compiled with my Garmin 305 to last years' race. However, the little piece of shit didn't do any mapping so all I have is time, pace, and average and max heart rate to go off of. I'm pissed. The ability to compare data is one of the reasons I bought the damn thing. Rather than chuck the thing against the wall, I'll compare what I have.
- avg. pace: 8:34 min/mile
- avg. speed: 7 mph
- max speed 2009: 14.1 mph
2010: 10.0 mph
- avg. heart rate 2009: 156 bpm
2010: 153 bpm
- max heart rate 2009: 177 bpm
2010: 171 bpm
Clearly I worked less this year. Had I ran at the frantic pace that I ran last year, I likely would have bettered my time. That is why I wanted the mapping data, I could have compared the heart rate graphs between years. I know this years' graph would not have resembled quite the sawtooth of 2009.
But enough of that. I also had a great ride up Amasa Back, which I hadn't ridden in years.
And now it is time to get after training again. The Ogden Half is coming up, as is the mtb race season and maybe a triathlon. Who knows?
March 18, 2010
It's that time...Again.
Welcome back spring. I've missed you. Mostly your sun-bathed warmth. I'd also like to take a moment to thank George Bush - The younger one - for moving daylight savings from May to March and allowing me to actually do something after work without the use of a headlamp.
Saturday will mark the official start of my 2010 race season also. Wifey and I are soon on our way to Moab for the Canyonlands Half Marathon. I'll admit I am not as prepared as I'd like to be, not even as prepared as I was last year. The whole upper and lower respiratory infection for three weeks in February thing sorta hit my training at a crucial time. But I am optimistic I can make it under two hours, heck that's only a 9 minute/mile average. Because my training schedule was dealt a blow, I've also decided to train the last two weeks as usual, rather than taper, and just use the half as additional training for events that may crop up later in the year. I am also going to play with pre race nutrition a little bit. I am going to minimize fiber and gluten intake - and even fluid intake a little - in an effort to avoid the digestive problems I had last year at the Ogden Half. I'm also having some shin and knee issues this year...
So the morning should go like this. Wake up about 6. Have some coffee, electrolyte water and a light, low gluten and fiber breakfast with a calorie count I haven't decided upon. Leave about 7:45 for the buses and take one of the last buses to the start. Start at 10. Run at a comfortable pace, keeping the heart rate in the upper aerobic zone - about 140-145 bpm - at least until I exit the Canyon. Hopefully that heart rate zone will coincide with at least a 9 min/mile pace. Then, if I am feeling randy, I'll step it up into the finish, hopefully under 2 hours.
I guess I am maturing. I am starting to think more about pacing and nutrition more than ever before. In the past, I've been careful to get plenty of calories and hydration before the race, but I think I might have overdone it, and had the wrong kinds of foods, leading to bodily issues. My pacing has also been poor. Run just within the limits as long as I can and then suffer like a dog the last couple of miles. I am hoping a calmer start and the right nutrition will not only lead to a time I am happy with, but also to no digestive issues during or after the run.
Because there will be good food and beer to be enjoyed. And a bike ride on the day after. Here's to 2010 and personal success for all three of you, as well!
Saturday will mark the official start of my 2010 race season also. Wifey and I are soon on our way to Moab for the Canyonlands Half Marathon. I'll admit I am not as prepared as I'd like to be, not even as prepared as I was last year. The whole upper and lower respiratory infection for three weeks in February thing sorta hit my training at a crucial time. But I am optimistic I can make it under two hours, heck that's only a 9 minute/mile average. Because my training schedule was dealt a blow, I've also decided to train the last two weeks as usual, rather than taper, and just use the half as additional training for events that may crop up later in the year. I am also going to play with pre race nutrition a little bit. I am going to minimize fiber and gluten intake - and even fluid intake a little - in an effort to avoid the digestive problems I had last year at the Ogden Half. I'm also having some shin and knee issues this year...
So the morning should go like this. Wake up about 6. Have some coffee, electrolyte water and a light, low gluten and fiber breakfast with a calorie count I haven't decided upon. Leave about 7:45 for the buses and take one of the last buses to the start. Start at 10. Run at a comfortable pace, keeping the heart rate in the upper aerobic zone - about 140-145 bpm - at least until I exit the Canyon. Hopefully that heart rate zone will coincide with at least a 9 min/mile pace. Then, if I am feeling randy, I'll step it up into the finish, hopefully under 2 hours.
I guess I am maturing. I am starting to think more about pacing and nutrition more than ever before. In the past, I've been careful to get plenty of calories and hydration before the race, but I think I might have overdone it, and had the wrong kinds of foods, leading to bodily issues. My pacing has also been poor. Run just within the limits as long as I can and then suffer like a dog the last couple of miles. I am hoping a calmer start and the right nutrition will not only lead to a time I am happy with, but also to no digestive issues during or after the run.
Because there will be good food and beer to be enjoyed. And a bike ride on the day after. Here's to 2010 and personal success for all three of you, as well!
October 14, 2009
'Cross Race #2
Two races. Two flats. Cyclocross race #2 was uneventful in the sense that my race lasted all of 5 minutes when I pulled out with yet another flat. Not sure how this happened. After fixing the first flat, not once, but twice, I put in a new tube. Problem solved, right? Wrong. The tire held air all week, until race day. Dig this.
I air up the tires to 50 psi in the back of the truck because, you know, I don't want to risk a flat. Next, I carry the bike across the parking lot to the course. Then, I set the bike down on the starting line and throw a leg over the top tube and the tire is almost flat.
WHAT THE FU@K?!
Now before you think I am a dumbass for not checking the tire for thorns, I did. Multiple times. The tube had a very small failure where the valve stem is glued to the tube. Just bad luck. Not the first or last bad luck I had on Saturday, either. In fact, Saturday pretty much was the shittiest day I've had in about the last 6 months. I digress...
So I rode most of a single lap before pulling out. Again. At least last week I got to do most of the race. And I now have a backyard tubeless setup in place that I am trying out.
- Stan's rim tape to seal the spoke holes
- 4 rubber rim strips to build up the rim bed, 26" size for a tighter fit
- UST valve stems
- Stan's tire sealant
I am hoping to get out to the fairgrounds race course soon to test the tubeless out. I need to make sure the tires don't roll off the rim unexpectedly causing me to die. But so far, so good! I am looking forward to a pinch flat free 45 psi and excellent protection from flats. Crossing fingers.
I air up the tires to 50 psi in the back of the truck because, you know, I don't want to risk a flat. Next, I carry the bike across the parking lot to the course. Then, I set the bike down on the starting line and throw a leg over the top tube and the tire is almost flat.
WHAT THE FU@K?!
Now before you think I am a dumbass for not checking the tire for thorns, I did. Multiple times. The tube had a very small failure where the valve stem is glued to the tube. Just bad luck. Not the first or last bad luck I had on Saturday, either. In fact, Saturday pretty much was the shittiest day I've had in about the last 6 months. I digress...
So I rode most of a single lap before pulling out. Again. At least last week I got to do most of the race. And I now have a backyard tubeless setup in place that I am trying out.
- Stan's rim tape to seal the spoke holes
- 4 rubber rim strips to build up the rim bed, 26" size for a tighter fit
- UST valve stems
- Stan's tire sealant
I am hoping to get out to the fairgrounds race course soon to test the tubeless out. I need to make sure the tires don't roll off the rim unexpectedly causing me to die. But so far, so good! I am looking forward to a pinch flat free 45 psi and excellent protection from flats. Crossing fingers.
October 7, 2009
CYCLOCROSS!
Cyclocross is hard. More so when I race with the fast guys because the start time better fits in with my life. Even then 'cross is fun in a strange, hurt yourself kinda way.
Race #1 was of the Utah Series Utah Series was last Saturday and, since it was a local Ogden race, I went. And got beaten soundly. It was my own fault.
I am a slacker, and I didn't get out of bed quite as early as I should have, plus I didn't really pay attention to the classes. And I forgot just how old I am. Or blocked it. Anyhoo, I showed up to race the Men's B group because the 1:00 start time meshed with my lazy ass better than the 9:30 Men's C start time. Little did I realize that I could easily have raced the Masters B 35+ at 10:30 and probably gotten beat just as badly. But maybe not quite as badly because there might have actually been some guys my age racing against me instead of a group of 20-somethings without wives, kids, real jobs and mortgages that do nothing except spend every dime they have on carbon 50mmm tubular wheels and two bikes set up identically. I would much rather be beaten by guys in the same boat as I am in, and with more dedication than I have. I like an even playing field.
In spite of once again having the realization that I am no longer a bike racer ground into my face, the race was fun. Nothing eventful happened, except when I got to throw some elbows with a dude that races Pro-class mountain bike when he was passing me. But that is part of the game. Oh, and I flatted with a lap and a half to go. Which was a bummer.
Thanks to my sister in law, Shaylee, for the pics and watching Smarty Pants while I goofed off. You'll notice in the second pic, I am off the back right at the start.
The real bitch here, is that I have tried twice now to repair the damn tube and my tire keeps going flat and I can't find a reason why. Maybe it is time to go tubeless?
And here is a teaser... the Schwinn Racer project is nearly done! Assembly is completed and I should have pedals this week. With luck, I'll be riding it this weekend. If I survive 'cross race #2, you can stop by at 10:30 and watch me compete in the Masters class.
August 11, 2009
bang.
I finally pulled the trigger and registered for a race. I know, it's tough to believe.
The Mt. Ogden 50k. Approximately 31 miles of Snowbasin's finest trails await me.
Unlike a triathlon, mtn. bike racing is well within my comfort zone because I can handle water in stream form. I know full well that I am not in shape to "race" this event and compete against anyone but my own self. But I am not worried about finishing in a respectable time. The course has been dumbed-down and the truly difficult climbing sections are gone. I would say that this course has nearly equal amounts of climbing and decending with possibly 2 miles per lap (there are two laps) that may require the small chainring.
Now comes the fun part: figuring out the logistics. Camelbak or bottles? What to drink, eat, when and where? Pacing. What to wear?
Don't misunderstand, just 'cuz I ain't racing to win, doesn't mean I ain't racing. However, my trick is to race hard enough to feel good about it, but not kill myself like I did in the Ogden Half Marathon this spring. Caution and dosing of my limited efforts is my stragety, and I'll test my decending skills a little more than normal since there shouldn't be a load of horses and hikers on the trail.
Plus, I haven't done a 30 mile "race" since my days as an Expert, which ended in about 2004.
The Mt. Ogden 50k. Approximately 31 miles of Snowbasin's finest trails await me.
Unlike a triathlon, mtn. bike racing is well within my comfort zone because I can handle water in stream form. I know full well that I am not in shape to "race" this event and compete against anyone but my own self. But I am not worried about finishing in a respectable time. The course has been dumbed-down and the truly difficult climbing sections are gone. I would say that this course has nearly equal amounts of climbing and decending with possibly 2 miles per lap (there are two laps) that may require the small chainring.
Now comes the fun part: figuring out the logistics. Camelbak or bottles? What to drink, eat, when and where? Pacing. What to wear?
Don't misunderstand, just 'cuz I ain't racing to win, doesn't mean I ain't racing. However, my trick is to race hard enough to feel good about it, but not kill myself like I did in the Ogden Half Marathon this spring. Caution and dosing of my limited efforts is my stragety, and I'll test my decending skills a little more than normal since there shouldn't be a load of horses and hikers on the trail.
Plus, I haven't done a 30 mile "race" since my days as an Expert, which ended in about 2004.
August 7, 2009
Aaaayyyyyy Okay!
It appears I have emerged mostly unscathed from my, er, fall the other night. Some pain lingers, but overall, I feel purty good.
After skipping the pool on Wednesday in favor of muscle relaxers (never again unless my life depends on it and I have hours to sleep) I dove back in Thursday. I was taking it easy and watching for signs of discomfort and swam 1200 yards pain-free yards in the process. I planned on riding last night, but the weather had other ideas as a summer cold front blew in and brought severe winds, rain and lightning. My point to all of this, I think I'll be fine for the Snowbasin 50k.
Time to find a sitter and get registered.
On the home front, Smarty Pants starts pre-school in less than two weeks. Where have the last four years gone? And, Wifey and I are starting a weight-loss competition on Monday with some very interesting spoils going to the winner.
Gonna be a very interesting next couple of months, fo' sho'.
After skipping the pool on Wednesday in favor of muscle relaxers (never again unless my life depends on it and I have hours to sleep) I dove back in Thursday. I was taking it easy and watching for signs of discomfort and swam 1200 yards pain-free yards in the process. I planned on riding last night, but the weather had other ideas as a summer cold front blew in and brought severe winds, rain and lightning. My point to all of this, I think I'll be fine for the Snowbasin 50k.
Time to find a sitter and get registered.
On the home front, Smarty Pants starts pre-school in less than two weeks. Where have the last four years gone? And, Wifey and I are starting a weight-loss competition on Monday with some very interesting spoils going to the winner.
Gonna be a very interesting next couple of months, fo' sho'.
August 3, 2009
Narrowing it down
Because I don't want to swim in green curry, I will not be competing in the Utah Half Triathlon. Apparently Utah Lake is an opaque, milky green consistency, which is not at all conducive to a successful swim leg for me.
So now what? Well, I don't really know yet. Coming up August 22 is the Snowbasin 50k mtb race. I've ridden the course is sections and it isn't really that difficult, rather, it is quite fast. Since there is no water involved other than just a couple of little stream crossings, I think I need to do this one.
Of course I need to register. And commitment is another event entirely.
So now what? Well, I don't really know yet. Coming up August 22 is the Snowbasin 50k mtb race. I've ridden the course is sections and it isn't really that difficult, rather, it is quite fast. Since there is no water involved other than just a couple of little stream crossings, I think I need to do this one.
Of course I need to register. And commitment is another event entirely.
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