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.

Race week

10.8.15

Race week is here.  I had a plan for the week related to nutrition, training , etc, but, as you might expect, it  has changed.  

After racing in a sprint Tri on Sunday, I planned to golf Monday (DTY golf tourney), run short instances Tuesday and Wednesday, rest Thursday and Friday, run short on Saturday, and race Sunday.  All of this while being mindful of food and alcohol intake.  

My food and beer intake on Monday at the golf tourney was crap.  That, coupled with the extreme lower back pain I experienced on Tuesday after a day of golf, led me to wishing I had not played. 

Additionally, I've been fighting a brutal head cold all week.  I skipped my runs Tuesday and Wednesday.   

So...here it is...Thursday morning,   I feel a bit better today. I'll run a couple of miles today to get the legs moving again.  I'll do the same tomorrow.  

I fly to Chicago Saturday morning, and hope to hit the expo,  run a couple of miles, have dinner and go to bed.  

My race plan for Sunday:  stage myself towards the back of my corral. Go out for the 1st 13.1 at 11 minutes / mile pace.  At that point, I'll make the decision to either speed up or slow down depending on how I'm feeling.   

My only goals for this one are: complete the race. If I can complete it in under 5 hours I'll be happy.  Anything better than that is "gravy".  Hopefully I can stick to my plan on race day.  I suspect that the excitement, crowds, etc, could make that difficult.  36 hours to go.  

The Polar Club Tri 2015

10.4.15

This is the 1st year for this event, which is sponsor driven, but, a very familiar course.  The Benbrook Y usual:  300 yard swim, 13.1 bike, 5k run.

The event was smallish, with only 78 finishers.

I have been focused on my Chicago training over the past several weeks, and, as a result, haven't been in the water or on the bike in a month.  I kept my expectations low for this one, and, just wanted to get through it without getting injured before next weekend.  However, I have felt a little slow and lethargic of late.  A race should help with that.

The temps were in the low 60's to start.  A little cool.  The transition from pool to bike would be a bit chilly.

I was in a much better position in the swim line than last time.  I hit the water and had no issues, but, did feel some fatigue.  My lack of pool time was evident.   I had 2 swimmers pass me, but no big deal.  300 yards in 6:25.  Slightly slower than my 6:17 last time.

A chilly T1 and off to the bike.  The 1st few miles were chilly.  I pedaled hard, but, could tell I'd been of the bike for a bit.  I had moments of fatigue.  I did, however, set a PR on Nice Hill today.  17.6 mph on the bike.  Slower than my 18.1 from last time.

T2 and off to the run.  I felt good on the run.  My increased mileage was paying off.  The cool temps helped as well.  9:06 per mile.  Faster than the 9:21 per mile I posted last time.

Even with such a "meh" day, I was only 1 minute slower than last time.  I'll take it considering the lack of focus on the race and the lack of pool and saddle time.

5 of 5 in my AG...sigh.  33 of 68 for Age Groupers...

Time to focus on Chicago...