2015 Recap

12.23.15

in 2014 I raced too much...I also drank too much beer.  My training was inconsistent, and, I was carrying a few extra pounds heading into 2015.  While I completed a record 43 events for the year, I wanted 2015 to be different.  I wanted to train more and race less.  I wanted to be mindful of my diet. I wanted to seek out race distances that would force me to train.

While my plan seemed solid, I failed in many ways...

January:

• I was still carrying too much weight.  I'd been off from racing for a month when I ran The Einstein 10k.   I had a decent race that day and it felt great to race.  
• My 1st 13.1 for the year was RnR NO.  Good race for me and a new PR.   This race would start a monthly 13.1 streak for me.  The PR built my confidence heading into the year.  Plus, a destination race with friends was awesome.  We signed up for 2016 whilst still in NO.  

February:

• 1 week removed from RnR NO, I had a train wreck of a race in Irving.  I did, however, continue my 13.1 streak.  I was 2 for 2.  
• I had a decent 10 miler and duathlon, but my training and diet were still inconsistent.  

March:

• My motivation was still lacking and I couldn't seem to get my training jumpstarted.
• I did complete 2 13.1's.  I had a rough day at cowtown, but, a decent day at RnR Dallas.  

April:

• 2 more 13.1's.  Meh.
• I did, however, get selected in the lottery to run the Chicago Marathon.  This could be just the motivation that I needed to jumpstart training.  

May:

• An ugly 10k, a postponed 13.1, and my 1st tri of the year.  Training still lacking.
• I did, however, begin a 30 day cleanse in late May.  That would change things for the better...

June:

• Things really picked up in June.  I was feeling good due to the cleanse, and was running a lot.
• I completed 9 events in June.  This is when I began the Cox Trinity 5000 series, which was a huge boost to my running and speed work.  
• My training was back on track, I was back on the bike for long distances, etc.  
• This month led to good training and some confidence for the next few months. 

July:

• 8 events completed 
• a new 5k PR : 24:27
• weight down to 193
• 2 more tri's  
• continued cycling
• 5k's getting faster

August:

• 7 events completed
• cycling continued, including HHH 100k
• 2 more tri's
• the 13.1 streak continued

September:

• 4 events completed 
• my running was picking up in preparation for Chicago
• I completed my 1st 20k, and had 2 30k days
• a new 5k PR:  23:24
• a new 15k PR
• another Tri.  My times continued to improve.  

October:

• 5 total events
• 3 more Tri's
• the Mf'ing Chicago Marathon!  my 1st 26.2.
• The recovery after Chicago was interesting.  I was fatigued and hungry for a few weeks.  I really had trouble picking my training back up after that.  

November:

• 5 total events
• USAT long course Du national championships - my longest multisport event to date
• PR's at the 10k, 15k, and 13.1 distances
• lack of training, and diet went south

December:

• 3 events
• a train wreck at Dallas Marathon due to lack of consistent training.  but, 26.2 #2 done
• a couple of Jingle Bell Runs

So...

clearly, I did not race less.  To date, I'm at 52 events on the year, including:

• 5 bike rallies of 40+ miles
• 13 5k's
• 1 6k
• 1 4 miler
• 4 10k's
• 2 15k's
• 1 10 miler
• 1 20k
• 2 duathlons
• 9 triathlons
• 11 half marathons
• 2 marathons

But, I did:

• complete my 1st 26.2 (2 total)
• set a 5k PR:  23:24
• set a 10k PR:  55:16
• set a 15k PR:  1:28:11
• set a 13.1 PR:  2:07:47
• improve at all Tri's over previous years
• swim more (mostly during summer)
• have success with some speed work
• commit to training for Chicago (it felt good to train for something)

while my total mileage for the year was down (yet again), I did put in more miles on foot this year than ever before, and my # of workouts was fairly consistent with previous years.:

Once again, I plan to race less next year.  I also plan to start a cleanse in January.  

My target for the 1st 3rd of the year is Galveston 70.3.  I need all racing to align with my training for that.  I'll likely target another destination 26.2, and, will seek out some longer distance options for the year...

here we go...

Dallas Jingle Bell Run 2015

12.22.15

take 4.

this race has become a staple on the racing calendar.  Each year, we check into the Anatole for a quick getaway, run this race, then hang with friends after.

This year, the Gossards and Butlers joined.

Lela was to keep the kids during the race...but, Griffin decided this was to be his 1st 5k.  We signed him up onsite.  Initially, I was a little hesitant, as this is a night run, with thousands of runners, but, I decided I'd run with him, so as to keep an eye on him.  Not a bad thing, I suspect, as a slow easy run was best for me after the mess that was the Dallas Marathon 9 days ago.

Our plan was to run the 1st mile in the 10's, and see how we felt.  As planned, we ran a 10:40 1st mile.  We slowed a little during mile 2, and took the 1st of several walk breaks at about 1.5 miles.  Butler was kind enough to stay with us until that point, and then took off to finish his race.   Griffin's belly was bothering him a bit (the mac and cheese pre-race was likely the culprit), but, he persevered. While each mile got a little slower, we picked up the pace at the end, and finished in 34:45.  Our goal was a sub 35.

The little guy did it!  It was fun to run with him.  I'm proud of him.

Lela kept the boys for a couple of hours post race, allowing us to socialize with the crew.

Good times!

skipped race

12.19.15

well, this is new...

today, I skipped a race that I'd registered for - the "Some Like It Cold 10k".

I've run this event the past 2 years and am familiar with the course.

My ongoing fatigue and soreness from Dallas, sprinkled with a fair amount of apathy kept me in bed today.

I'll run the Jingle Bell 5k next week and call it a year, racing wise.

I hope I can find some motivation soon...if Galveston 70.3 is going to happen, I've got to get my act together.

Dallas Marathon 2015

12.13.15

this is likely the last time I'll run the dallas marathon, but, more on that later...

I registered for this race when I was till on the marathon high from Chicago.

I went into this race undertrained.  Since Chicago, I've done little to no training.  I have however, had some good races, including PR's at the 10k, 15k and 13.1 distances.  But, the last 3 weeks or so I've felt "off" in races.  I've mismanaged several, and have felt slow.

Fortunately, I'm not carrying much more weight since Chicago, but, I've felt somewhat lethargic due to poor diet and lack of training.

I really had no clue how to plan for today.  I wavered between the idea of pushing a quicker pace than in Chicago, and, "just finish".

But...1st things 1st.

The Expo sucks.  After a great experience in Chicago (and, for that matter, many of the RnR events), I would have thought a marathon in a big city would have a little more wow factor.

and...$15 for parking at the convention center.  That means $30 between the expo and race day.  Really??

I arrived early today...sold a pint of blood to pay for parking, and prepped.  I saw a few folks that I know and visited for a bit.

when the horn sounded, I got off to a 11 min / mile pace.  I felt pretty good, even with the cold, wet conditions.

I continued at a steady pace until mile 12. At that point, we'd just left Swiss Ave, passed through lakewood shopping center, and were approaching the lake.  I began to feel a bit of a cramp.  uh oh.  It was early for that.  I made it to the 13.1 mark in 2:30.  I was running my planned race.  Then it happened.  apathy.  fatigue.  cramping.  general disinterest.  So, the 13.1 mile walk began.  It was cold and windy.  The conditions sucked.

My lack of training would keep me from running much over the last half.  I must have stopped to pee 5 times...at least I was hydrated.  Any time I tried to run a bit, my feet hurt, I felt some cramping, and I had blisters forming on my heels.

The crowd support sucked.  I suspect the weather had something to do with it, but, it still sucked.  Nothing like the energy in Chicago.

The best part of the day:  seeing the fam at mile 22 and again at the finish.  That truly brightened my day.

The roads towards the end were in terrible condition, and, I'd forgotten how much of this course sucks.  while some of the east dallas and highland park areas are neat, there is no shortage of crappy neighborhoods, etc.  course map here:

https://www.dallasmarathon.com/wp-content/uploads/2015/05/2015-Dallas-Marathon-Half-Marathon-Course-Map.pdf

Final time:  5:55:51.  Almost an hour slower than Chicago.

Glad to have this one done.  I doubt I'll be back.

tomorrow

12.12.15

well, tomorrow is the day.

It appears that the temps will be very similar to Chicago, although, winds will be slightly stronger and we may have some precipitation.

I'm still a little unsure about my plan.  I suspect I may try to maintain a 10:30 pace through the 1st half and see how I feel.  I'm not sure how my body will respond after the lack of training since Chicago.  My target pace for Chicago was 11 through the 1st half.

In order to run a 4:45, I'll need to average just under 11 min / mile for the race.

Nutritionally, I'll plan on a gel and endurolytes every hour, liquid at every aid station, and, a banana at about the 30k mark.

I'm hopeful that the familiar course, friends and family along the route, etc, will be enough to get me through tomorrow.  It has the potential to be ugly...

Race Week

12.6.15

In one week, I will toe the starting line at the Dallas Marathon.  Over the next 5 hours, I might die.

You see, when I prepped for the Chicago Marathon (detailed here: http://riderunrepeat.blogspot.com/2015/10/chicago-marathon-2015.html), I felt somewhat ready.  Although my training was not as thorough as I'd hoped, I felt pretty good about my fitness level.

Fast forward 9 weeks.  I've done NO training since Chicago.  None,  I've raced a bit, but, nothing during the week.  My last 2 races (10k and 5k) have been a mess, and, my nutrition has been terrible.

Additionally, Dallas will not be as forgiving a course as Chicago.  This could get ugly...

FW Jingle Bell Run 5k

12.5.15

Yuck.  That is all.

FW Trot 10k 2015

11.26.15

Year number 4 for this event and year number 3 at the 10k distance.  

In 2013, this was one of the 1st 10k races that if ever done.  I remember being nervous about the distance.  Additionally, this is an incredibly hilly course, which can lead to slower times and tougher runs than events that are held on the trinity trails.  

I have not run this distance since June, and, as a result, had a little trouble targeting a desired pace for this run. I've PR'd at multiple distances over the past 2 months, including 5k, 15k and 13.1. I was curious as if that trend would continue.  Going into the race, my 10k PR was 56:04, or, 9:01 a mile. I set that PR in April of 2014.  I typically have completed 10k's in the 56:30 to 59 range. It was my hope to run this race in the 8's and PR once again.  

As per usual, I helped with packet pick up, set up, etc on Wednesday before the race.  12 hours on my feet, moving boxes etc, took its toll, as I was tired and achy when I got home Wednesday night. I was hopeful that a good nights sleep would help.  

I awoke today still feeling tired and heavy legged after yesterday.  Not a good way to go into a race.   

We arrived early, got great parking, and, Griffin ran the Gobbler Trot.  Next year, 5k for him.  

I headed to the 10k start line, and, positioned myself toward the front.  I was likely a little too far up in the corral, but, better that than having to dodge walkers and dogs for 6 miles.  It was a humid, sticky day. Tough conditions.  

My plan was to run my 1st 3 miles in the upper 8's, with hopes of speeding up towards the end, when the course flattens out a bit.  That idea flew out the window when the horn sounded.  I got out to a fast start...too fast.  I ran my 1st mile in 8:08.  About that time, a guy that I know from the running community caught up to me.  We ran together for a bit and visited.  I ran with him until the 3 mile mark and told him to go on...I was going to scale back, as mile 2 was 8:18. Still too fast.  

I slowed down to 8:52 for mile 3. That should have been my pace for mile 1.  I had completely mismanaged the race.  The next couple of miles  sucked.  I actually walked water stops, and ran miles 4 and 5 in 9:38 and 9:21, respectively.  In watching my total time, I did know that a PR was still in play.  

I sped up to 9:06 for the 6th mile, and kicked down the stretch to a 55:16.  A PR, but, ugly.  28 of 52 in my AG and 298 of 740 overall.  

Hard to feel good about this one.  I'll look forward to running another 10k soon, with hopes of better managing the race.  

I am, however, Improving on this course.  Hopefully that will be true for 2016 as well. 

Pumpkin Spice 15k 2015

11.21.15

In an effort to ramp up my running for Dallas, I found this 15k on the Trinity Trails.  While I have been aware of the Run Project Racing group I've never raced with them.  Many of their races are themed and take place in / around Dallas.  For whatever reason, none of their races have ever made it onto my schedule...until today.

My training continues to be lacking, but, my races have been good of late.

The weather turned cold overnight, and this morning was incredibly windy.  When I parked at Panther Island Pavilion and got out of the jeep, I knew it would be a cold, windy day.

I walked into the pre-race festivities and wondered if I'd made a mistake by registering for this one.  It was a little "too themed" for my liking.

The 10k and 15k were to start at 8, with the 5k starting at 8:30.  I went to the starting line, stretched my calves / achilles a bit, and when Mayor Price sounded the airhorn, we were off.

I don't know that I had much of race plan for this one, but, I was curious if I could finish in under 1:30.  My previous 15k PR was 1:32:04.  The route took us out forest park, through some great neighborhoods around TCU and The Colonial, and, ultimately, dropped us onto the trail.  It really was a great route.  I shed my running gloves at about 2.5 miles and kept a steady pace of about 9:30 a mile throughout.  I felt good and knew that a PR was in sight.

When we landed back on the trail, with a little over 3 miles to go, I knew I would try to pick up the pace near the end.  As planned, I sped up at the 7 mile mark, and passed several runners.  We hit a brutal headwind with about a mile and a half to go, but, I fought through it.  I skipped the "spice zone" (area where you could have orange powder thrown on you - wtf?) and finished strong.  1:28:11.  A new 15k PR by almost 4 minutes.  I had a couple of beers at the post race event, and headed home. Not a bad day.

7th of 13 in my AG and 107 of 321 overall.  A bit of a confidence builder heading into Dallas in a few weeks.

end of year training / racing...

11.20.15...3:17 a.m.

It has been a weird year of racing and training...

while I will provide details in a year end recap next month, suffice to say that I have been somewhat streaky this year.  Fortunately,  from May - October I was fairly consistent in my training, nutrition, race schedule, etc.  As a result, I had good results in my events, set several PR's and whatnot.

I have been fairly inconsistent in diet and training since Chicago, but, have a bit of a plan going into the last 40 days of the year:

I hope to resume some more consistent training for the next 3 weeks...specifically running...as I gear up for the Dallas Marathon.

From a racing standpoint, I'm planning on:

11.21.15  Pumpkin Spice 15k
11.26.15  Trot 10k
12.5.15  FW Jingle Bell 5k
12.13.15  Dallas 26.2
12.19.15 Some Like It Cold 10k
12.22.15  Dallas Jingle Bell 5k

after The Dallas Marathon, I plan to ramp up my time in the pool, run a few days a week (after some recovery time from Dallas), and minimize bike/trainer time.

My primary goal going into 2016 is to be ready for Galveston 70.3 in April.  Lots of work to do in the water to get there.

38 days.

11.18.15

Today makes 38 days since Chicago.   My diet has been poor, my training inconsistent.  Fortunately, my racing has still been fairly solid and my weight has not spiked too badly.  

It's time to recommit.  Better diet. More training.  

The Dallas Marathon is in 25 days. Time to get serious. 

USAT Long Course Duathlon National Championships 2015

11.14.15

For the past two years, I've competed on this weekend in Bronda's Du, a short course Du at TMS. This year, in addition to Bronda's, the USAT Long Course Du National Championship was offered.  This race, held on Saturday, would allow the top 18 in each AG to qualify for the 2016 world championships.  While the location of that event has not been announced, it appears that it will be in Switzerland. 

The format of today's event: 10k run, 42k bike, 5k run. 

I went into this event a little anxious, as I've had very little bike time over the past 2 months.  I've only ridden in the 3 sprint tris in October.  Additionally, I've found that these events bring out REALLY fast athletes.   

After reviewing the participant list on Frday, I realized that I only needed to finish to qualify for worlds, as the field was small and my AG had just 12 participants.  This took a bit of the pressure off.  

The venue was familiar, but the run courses were different, and the bike course longer than in my previous Dus there.  

Having not raced this distance before, I was having a bit of trouble determining my paces and overall time, but, figured a total time of about 3 hours, allowing for a sub 1 hour 10k, 1.5 hours (hopefully less) on the bike, and a sub 30 minute 5k.  

It was a cold-ish morning, with temps in the low 50's. A vest over my Tri kit, with arm warmers and calf sleeves would be the attire for the day.  I considered gloves, and more layers, but, was glad I didn't opt for that.  

When the gun sounded, I got off to a good start (for me), and was pacing under 9 minute miles.  I quickly realized the strength of the field, as I was one of the slower runners.  I paced under 9 minutes the entire way, and ran what would have been my fastest 10k ever.  My Garmin showed the route to be a little short of 6.2 miles.  Good run...for me.  I shed the vest in T1. 

Onto the bike.  This is where I thought I might struggle.  Lack of saddle time and a super fast field would make this a test.  I felt pretty good for the first lap. However, by lap 2, the wind picked up.  I had moments on laps 2-5 where I was pushing hard to maintain 12 mph.  Typically, I like to be north of 18 mph in multi sport events, and, to be competitive, I'll need to be 21-22 mph.  That will involve a new bike and wheels, and much more training.  The lack of bike time showed on this one, as I was having some discomfort on the saddle, etc.  Near the end of lap 5 Sheri caught me (the women started the race 3 minutes after the men). She finally passed me, and, at that moment, I caught a killer calf cramp. I tried to stretch in a bit on the bike, and it finally loosened up.  Bike splits were right at 17mph. Yuck. 

I caught back up to Sheri, and we dismounted together and headed into T2.  My legs were toast.  

The last run was miserable.  I was glad to run the entire way, but, was north of 10 minutes a mile. I crossed the line at 2:57:42. 12 of 12 in my AG and 144 of 171 overall.  

As expected, great athletes out there today...of which I am not one.  But, I'm getting faster.  

In retrospect, this is an  event I should have given a little more respect, as it was my longest multipsport event to date.  I'll know better next time. 

I do believe that I qualified for worlds, but, unless it is in the states, I'll likely skip. I'm simply not competive enough to consider it.  

Time to shelve the bike for a bit. The next "big" event in Dallas Marathon...I need to get some long training runs in.  

Fort Worth Marathon 13.1 2015

11.8.15

13.1 number 11 for 2015.

As mentioned in previous posts, I set out this year to complete a half marathon each month in 2015.  My streak was intact through August.  As a matter of fact, through August, I'd completed 10 13.1's.  In September I was unable to find a half that fit my schedule, and, in October, I ran the full marathon in Chicago.

I considered this event last year, but, the "Best of the Best" triathlon fell on the same day.  Again, this year, I qualified for Best of the Best, but, opted for the FW Marathon 13.1 instead.  This is due to the fact that I plan to run the 26.2 in Dallas in December.  I need to focus on running and resuming my training after almost a month off since Chicago.

Of the 2 marathons in FW, this is, by far, the smallest.  While Cowtown feels like a big marathon with expo, crowd support, etc., this does not.  There were a total of 961 participants today, with race options of 13.1, 20, and 26.2.

I arrived to Panther Island Pavilion about 45 minutes before race time (8 am for 13.1), and had no trouble parking.  There was a $5 fee to park, which was goofy, but, other than that, no issues.

The weather was cool, but, honestly, perfect running weather.

I made the decision last week to try and push for sub 10 minute miles on the one, with hopes of a PR. I was interested to see how my body would respond after a few weeks off.  Sub 10 minute miles would be be significant, as my previous 13.1 PR was 2:15:32, or, 10:20 a mile.   I figured I'd run the 1st 5k at sub 10's and see how I felt.  Fortunately, the weather was great, and, this is an incredibly flat course on the trinity trails.

I got off to a comfortable start, and felt good. The narrow trail made for a congested run early, but, eventually, it thinned out.  I ran my planned race through the 1st 5k and continued to clock sub 10 minute miles. I had a guy pacing just behind me through the turn, which helped.  I took a couple of endurolytes and gel at the 1 hour mark, and continued.  I hit the 6.2 mark in under an hour, and felt good.  Typically, my 1st 6.2 in a 13.1 is 1:03 - 1:04.

I had headphone issues all day, but, no big deal.

After the turn, I kept my pace at sub 10, and headed back.  There was a bit of a headwind on the way back.  I was consistent with my sub 10 minute miles, and knew a PR was in reach.  I slowed slightly on mile 11, and booked a 10:18, which is frustrating, but, recovered for the remainder of the race.  

I crossed the pedestrian bridge towards the final mile and picked up the pace slightly.

Final time:  2:07:47.  A PR by almost 8 minutes.  13 of 25 in my AG and 175 of 436 overall.

I hung out for a bit afterwards, as a food truck meal and Martin House beer were included.

Considering the lack of training, a good day.  I was pretty achy afterwards, but, I suspect that will improve as I ramp my training back up for Dallas.

This event is "ok".  It is conveniently located, coordinated by good people, on a familiar course, etc.  However, the "feel" of a big marathon in not there.  I suspect I will continue to consider it as an option as it can serve as a good training run in the fall.

Shannon Brewery Monster 5k 2015

10.31.15

This is a new event for Dallas Athletes Racing.  Quite honestly, I'm not sure what drove me to sign up for this one, as driving to Keller for a 5k seems a little goofy.  In the days and weeks leading up to this event, I considered skipping it and opting for a 13.1, as there were 2 today in the area.  I'd also considered running the 5k today and the DRC half tomorrow, but, ultimately decided to do only the 5k, as Hider and John-Michael signed up and we would be headed to Rockwall later in the day.  JMC would be doing his 1st race ever. 

It has been raining much of the past 2 days, including all night last night and this morning.   However, the race was on. I left the house at 8:15 to make sure I could get parked and pick up my packet before the 10 o'clock start time.  No issues getting there and getting squared away prior to the race. 

The crowd looked smallish.  I suspect the rain kept some people away.  Results showed just over 300. 

Hider and I moved up towards the front and got off to a good start.  My Garmin showed us at a 7:55 1st mile.  Just before mile 1 there was a big hill to climb.  It sucked. Hider and I ran together through the turnaround. Around the 2 mile mark, he began to pull away a bit. I booked a 7:52 mile 2, but, slowed to 8:11 for mile 3.   Total time: 24:31.  This time last year, I would have been thrilled with such a time. However, after my 23:24 at Rahr a month ago, I felt only ok about this one. In looking back at my 5ks this year, this is my 4th fastest.  Not bad, I guess, considering the weather, the hill, and, the lack of training since Chicago. 5th of 28 in my AG and 40 of 339 overall. 

Scott booked a 24:03, and, JMC, in his 1st race ever, booked a 37:24. Talking to him afterwards, he is already talking about his next race.  

The run was followed by beer. That's always a plus.  

Not a bad day, I guess.  

Monster Tri Denton 2015

10.25.15

Year 2 for this one and 4th straight year that I've raced on my birthday weekend.

last year's race report here:

http://riderunrepeat.blogspot.com/2014/10/monster-tri-denton-2014.html

I actually debated between this event and the Michelob Ultra 13.1 in Dallas yesterday.  I chose correctly, as the 13.1 was cancelled yesterday due to weather.  I do, however, need to ramp up my running if I'm going to consider the 26.2 in Dallas in mid-December.

I arrived to a cool morning, with temps in the mid 50's.  It has rained much of the last few days as well, so, it would be a cold, wet, morning.   I appeared that many registrants bailed out due to the weather.

I saw several tri buddies prior to this one, and visited a bit before the race.

Swim:  Uneventful.  I passed several swimmers and felt good.  250 yards in 5:29.  slightly better than my 5:36 from last year, and 5:38 from old college tri this year.  Not terrible considering the lack of pool time over the past couple of months.

Bike:  ugly.  I put on a jacket in T1, as it was cold and would be uncomfortable on the bike.  Typically on this route, I average 20+ mph on the way out and slow a bit on the way back.  Today was the opposite.  It was cold and incredibly windy on the way out.  I pushed hard, but it was a tough ride.  57:28 on the ride.  16.7 in results, but, that was based on 16 miles.  I booked 16.5, so, strava had me at 17.3 mph.  Either way, slower than last year.  Tough day on the bike.

Run:   I was stiff coming out of T2, and had numbness in my feet.  I wanted to make up some time on the run, so I tried to push a bit.  I finally loosened up and regained the feeling in my feet.   I booked a 27:40, or, 8:55 a mile.  a PR on that run course.  It feels good to have tri runs in the 8's.

When it was all said and done, I was a minute and a half faster than last year.  For such a tough day on the bike, I'll take it.

9 of 16 in my AG and 65 out of 182 in the age groupers.  meh.

I need to decide about "best of the best" in 2 weeks.  While it is nice to have qualified,  I may be ready to focus on running for the fall and winter months.

10 days later...

10.21.15

I'm 10 days removed from Chicago.  Some observations:

• I was sore and achy, although, not as much as expected, for the remainder of last week.  
• My Thursday run (Friends of the River) was proof that my legs were not ready for a hard run yet.
• I have been unable to find the motivation to train.  I suspect my body is telling me that I need more rest before resuming my training regiment.  I am still felling some fatigue going up and down stairs, etc.
• I have been, and continue to be, incredibly hungry.  The amount of food intake over the past 10 days has been crazy.  
• While I have been unable to train much, my tri last weekend felt good.  I hope that this is a sign that my body is close to being ready to resume training.

I hope to resume my training late this week, with the Dallas Marathon in my sights for December.  If I can get 5 weeks of good training, I can have a 2 week taper prior to the race.  

I have a tri scheduled this weekend, will run next weekend (5k and, perhaps 13.1), a tri on 11.8, likely a duathlon the weekend of 11.14.

I need to identify a longer distance run for the weekend of the 21st, will run the Trot 10k on the 26th.  hopefully the race schedule will help get me back on track.  

Monster Tri Keller 2015

10.18.15

take 3.

Race reports from 2014 and 2013 here:

http://riderunrepeat.blogspot.com/2014/10/monster-tri-keller-2014.html
http://riderunrepeat.blogspot.com/2013/10/monster-tri-keller-2013.html

The format:  300 meter swim (in 50 meter pool), 13.6ish bike, and 5k run.

As mentioned in previous posts, all of my training of late has been running, and, I am just a week removed from Chicago.  I was curious to see how I would feel today.

I arrived to a brisk morning, with temps in the mid-upper 50's.  It would be a cold transition from swim to bike.  I hit the water and felt surprisingly good.  Even in a 50 meter pool (which is more challenging).  I passed 2 swimmers and was passed by 2 others, but, a fairly good swim with no real congestion to speak of.   I posted a 7:29, which is better than 8:17 in 2014 and 9:18 in 2013.  Even with my lack of pool time of late, I'm a stronger swimmer than I was a year ago.

I got a little off course in T1 and had to circle back to my rack...off to bike.

The bike route had been rerouted due to construction.  The new, 3 loop course sucked.  There were several hills and it was terribly congested.  At several points, riders were 4 wide and many riders never left the left lane.  What a mess.  Even with the challenging course, I averaged 17.5 mph (strava showed 17.7), which is an improvement over 17.4 mph in 2014 and 16.4 mph in 2013.  Again, like the swim, the lack of saddle time was not too much of an issue. In comparing the route to last year, it was nearly a mile longer with nearly twice the climbing.

I felt surprisingly good heading out on the run and believed I could average a run "in the 8s".  I kept a good pace and kicked down the stretch. 27:15 or, 9:05/m average pace (8:58 per strava).  An improvement over 29:52 (9:57/m) in 2014 and 30:50 (9:57/m) in 2013.

2015: 1:24:46
2014: 1:26:42
2013: 1:31:49

22 of 44 in AG, 149 of 446 overall.

Not a bad day.   I'm debating between Monster Tri Denton and the Michelob Ultra 13.1 next weekend...

Rungry

10.17.15

even though I was not hungry post race in Chicago, that has certainly changed since.  This week has seen insane meals, including: burgers, fries, philly cheesestakes, pizza, onion rings, donuts, kolaches, ice cream, cookies, etc.

I hope this ends soon!

I suspect next week will get back to normal with consistent training and nutrition...

Friends of the River 6k 2015

10.15.15

Yuck. 

Year 2 for this one.

Last year's report found here:

http://riderunrepeat.blogspot.com/2014/10/friends-of-river-6k-2014.html

Brian Smith put this run on my radar last year.  It's a fairly challenging 6k with a great party at the end.  Free food and craft beer at the after party. 

Last year I struggled through this event a bit, and, posted a 33:56. I hoped to improve this year, but, was unsure what to expect after Sunday's marathon.  This would be my first activity since then. 

I saw a number of friends beforehand.   I moved towards the front of the starting corral, and took off when the gun sounded.  I got out to a quick pace and booked a 7:41 1st mile.  That wouldn't  last.  By the 2nd mile I was feeling fatigue.  I slowed to a 8:20 mile 2. Mile 3 was 8:43. I was gassed. I actually walked up the hill on 10th street.  Overall time: 29:36. 4 of 10 in my AG and 73 of 222 overall.  

Ugly, poorly managed run, but, I am just coming off my 1st marathon...

4:20 faster than last year, but, a slightly shorter route as the route was changed due to construction.  

I'll be back next year and hope the family will join- 

Chicago Marathon 2015

10.11.15

My wellness journey began in early 2012, with the purchase of a Trek 7.2 FX hybrid.  After 8 years of inactivity, it was time to get moving again.  I had success over my 1st 6 months of cycling, and saw results quickly.  As a result, on 10.12.12,  I upgraded to my CAAD 10 road bike.

Prior to all of the cycling, I had been unable to run...at all.  As my legs got stronger, I began to run short distances, and, in September of 2012, I ran my 1st 5k in years.  I ran a few 5k's over the next several months, and, by October 2013, was ready to extend my distance.  On 10.13.13,  I ran my 1st 5 miler ever.

My distances increased during the fall and winter, with my 1st 10k taking place in November of 2013, my 1st 15k and 10 miler in February of 2014, and,  my 1st 13.1 in late February of 2014.  I ran a total of 5 half marathons in 2014...It seemed that I was "figuring out" the running thing.

I'd hoped to run my 1st 26.2 at the Dallas Marathon in 2014, but, never committed to the training regiment.  I entered 2015 a little heavy and looking for motivation.  On a whim, I entered my name for the NY Marathon.  Only 18% of applicants are selected...I was not one of them. Then this happened:

http://riderunrepeat.blogspot.com/2015/04/so-this-happened.html

I wavered on whether or not I would actually run in Chicago, as financial constraints, etc, could be a challenge.  Additionally, I knew that I would struggle to train appropriately, as I was racing most weekends and would struggle to find time for my long runs.  I had the option to defer my race entry for one year.

With some encouragement from friends and family,  I finally committed.  I bought a plane ticket in early September.  That would give me one month to attempt to focus on my training.  I knew that my fitness level was decent, as I'd dropped significant weight, had completed 10 half marathons in 2015, was running regularly, etc.  However, I'd completed no runs longer than 13.1.  That had to change.  On 9.12.15 I had my 1st 30k day, outlined here:

http://riderunrepeat.blogspot.com/2015/09/30k-day.html

and here:

http://riderunrepeat.blogspot.com/2015/09/funky-town-20k-2015.html

The following Friday, I took a PTO day and headed out on a slow, hot, ugly 19 miler.  I walked quite a bit that day, but, knew that cooler temps, in a race setting would keep me from walking in Chicago.

I kept my training up for the next few weeks, and on Saturday, boarded a plane for Chicago.

My old friend Jean lives in Chicago...only a few miles from the start line for the Marathon.  She was kind enough to offer me a place to stay and race support before, during, and after the race.  This would lead to a stress-free race weekend.

I landed a little before noon.  Jean picked me up at the airport and we headed to her place to unload my gear.  From there a quick meal and, then, we took a cab to the Expo for packet pick up and a little shopping.

After a bit of time at the expo, we headed to an early dinner.  The carb loading continued with a big plate of pasta.  Then, back to Jean's to get gear ready for the next morning, and time for bed.

I set my alarm for 5, with hopes of leaving by 6:30 or so.  My starting corral closed at 7:45, with a 8 am start time for my wave.  A quick trip by train and on foot to the start line, and I was ready to go.

This race attracts 45,000 runners (2nd largest in the world - NY is #1), is known to be a flat course, and, generally offers great weather for a marathon.  It runs through 29 Chicago neighborhoods (outlined here: https://www.chicagomarathon.com/charity-community/the-chicago-experience/), and has tremendous crowd support throughout the race.  

Race Map here:  

https://assets-chicagomarathon-com.s3.amazonaws.com/wp-content/uploads/2012/05/15-Chicago-Marathon-Course-Map.pdf

course preview video here:

https://www.chicagomarathon.com/video-gallery/course-preview/


I had a race plan going into this one:

• Complete the course in less than 5 hours (11:27 per mile)
• In order to do so, run 11 minute miles for the 1st half and then slow down  / speed up depending on how I felt.
• Be mindful of food and liquid intake...a gel and endurolytes every 45 minutes, with something more substantial late in the race (clif bar or banana) and take liquids every aid station.
• walk aid stations and any hills.
• run the rest of the time

I stood in a long line for a last minute pee break and then headed for my corral.  

I crossed the start line at 8:18 and got off to a comfortable start.  The huge crowds helped me stay at a slow, controlled pace.  GPS was a little goofy for the 1st few miles, but, I used mile markers to help gauge my pace.  

Early on, I knew that I would need to pee again.  Just after the 5k mark, I made a stop to do so.  Unfortunately, that was a 7 minute stop due to the long lines for the toilets.   I had some work to do to get back on pace.  I was able to get my pace per mile down to 11:06 by the 13.1 mark.  

I went headphone free on this one, but, brought them along in case I needed them due to sparse crowd / boredom / needed motivation.  They remained in my pocket the entire day.  

While I'd hoped to really "take in" the great neighborhoods we were running through,  I realized that I was not paying much attention, as I was focusing on my route, pace, crowd, etc.    As a result, the 1st neighborhood  I really "noticed" was Chinatown at the 22 mile mark.  My focus on my pace, the running surface, etc, kept me from enjoying the 29 diverse neighborhoods.  However, I did recognize and appreciate the crowd support.  The energy and support from the crowd kept my spirits high during the long run.  

I ran my planned race and felt great until the 18.5 mile mark.  My feet were beginning to hurt and I was feeling fatigue.  I knew my pace was slowing, but, I continued to push.  From 30k on, I was slower...but, still had my sub 5 hour goal in mind.

I made the turn to finish and attempted to speed up slightly.  I crossed the line in 4:58:04 (11:22 / mile).  Mission Accomplished.  

I crossed the line and thought: "box-checked", thinking that I would not be in a hurry to do this again.  As expected, by lunch I was considering my next marathon.  Maybe Dallas in December?? 

I was tired, and wanted to find a spot to rest.  We connected with a few of Jean's friends for lunch and beers, but, strangely, I was not ready to eat yet.  So...just a few beers.  Back to Jean's to clean up and off to dinner. On the way, we stopped at Niketown.  They were offering free medal engraving for finishers.  Cool Touch.

For diner:    Gino's East.  That's when the feeding frenzy began.

This was a GREAT experience.  From the race, to Jean's hospitality, to the crowd support, to the city, I couldn't have asked for a better 1st time marathon experience.