Lake Benbrook Half 2016

1.30.16

1st time for this one.

This event, in its 28th year, is coordinated by Polanski Racing.  I've done a few events with Polanski before, and, typically, they are small and friendly, with lots of the local runners attending.  Today was no exception.

I've ridden this route numerous times on the bike, but have never braved it on foot.  The race starts at Dutch Branch Park, just down from the Benbrook Y, heads out to the lake, over "Nice Hill" and has a turnaround at about 6.6 miles.  Just a simple out-and-back route.

However, it is a tough course.  Nice Hill is a beast, and, there are several other smaller hills along the way.

I arrived to an unseasonably warm day, with temps in the low 50's to start. I saw a few friends pre-race, and visited before the gun sounded.   It was my hope, like last week, to run in the upper 9's.  And, like last week, I was slower than hoped.

I got off to my planned start, and averaged upper 9's for the 1st half of the race.  Even a quick pee stop at about mile 3 didn't hurt my pace too much.  I charged up Nice Hill and continued to feel strong through the turnaround.  I'd been walking aid stations, and, at the turnaround, walked a bit to take my endurolytes, a gel, and some fluids.  I began to run again, and felt good.  I walked a portion of Nice Hill as I was headed back in, and, was feeling some fatigue.  I took another pee stop, and, walked a few small hills.

I ran much of the last 5 miles with a couple of guys from OKC.  We ran and visited.  They were good dudes.

I picked up the pace slightly for mile 13, and booked a 2:15:43. Less than a minute slower than last weekend on a much tougher course.  A year ago, I would have been thrilled.  But, for whatever reason, I have begun to believe that I should be running sub 2:10's.   I saw several friends after the race, and visited a bit.

I'll definitely do this one again.

Texas Half 2016

1.24.16

in 2015, this was a miserable race experience.  I swore I would not participate again.  But, in an attempt to ramp up my running, I changed my mind.

This event is fairly close, fairly cheap.

Same story as last year...smallish event with not much hoopla.  Tough to get excited about.

I am in a weird place right now, as I am having trouble coming up with race plans, as I am just getting back into racing after a long lay off in December and much of January.

I've been feeling good, due to the cleanse, and have been swimming quite a bit, but little running thus far.

I arrived early enough to pick up my packet, prep, and stretch a little.  It was a COLD, windy day.

My plan was to run sub-10 minute miles for the 1st 1/2 of the race and see how I felt.  As a reminder, 2:07:47, or 9:53 a mile is my fastest 13.1 to date.

the course changed a bit this year, and, while it became a 2 loop course, in my opinion, it was an improvement.

I got off to a good, steady start, and ran a sub 10 pace through the 1st 7 miles.  I was running my planned race.  I stopped for a quick pee break at about mile 8.5, which lost me about 90 seconds, but, quickly resumed.

I found myself getting fatigued at about mile 9, and began to walk up some hills and through aid stations.  My pace slowed quite a bit over the last 4 miles.  I tried to pick it up slightly for the last mile and 1/2, with hopes of finishing sub 2:15, but, missed slightly.  2:15:17.  Not terrible considering the lack of training.  My 2nd fastest half marathon to date.  Much better than last year.

I'll swim this week and try to mix in a little running and perhaps a little cycling...The Benbrook Half is on Saturday...

FWRC Einstein 10k 2016

1.17.16

1st race of the year.

3rd time to participate in this event...

It was cold this morning...really cold.  Upper 20's / low 30's to start.

The course changed this year, and would start at pavilion 1.

I was unsure as to what I should expect, as my training resumed only last week, and, I had not run for speed in several months.  I hoped to run in the low 9's to start, and see how I felt.

Smallish crowd at the start one, as per usual with FWRC events.  A few friendly faces though.

When the horn sounded, I got off to a quick start.  I could feel some pain in my knees, and my hands and feet hurt due to the cold.  I booked the 1st mile in 8:42, and knew I needed to slow a bit.  I dialed back to a 9:12 for mile 2.  I stayed fairly steady in the upper 8's / low 9's for most of the race, with plans to speed up after mile 5.  I walked briefly through 2 water stops and up the last hill...in hindsight, the walking likely cost me a PR.

I sped up a little for mile 6 and kicked hard for the last .2.  When it was done, I'd booked a 55:46, or, 8:59 per mile (per Strava).  My 2nd fastest 10k to date.  Not bad, considering that my training has just resumed.  I'm eager to see what I can do once I'm back in racing shape.

55:55 per Run-Time results.  good for 5th in my AG...only 1:13 behind 3rd, 2:10 behind 2nd,...the walking of water stops hurt me...

46 of 132 overall...

1st race for 16 in the books...

cleanse part deux

1.11.15

new cleanse started 1.4.16

starting weight:  201.2
current weight:  197.2

it's a shame that my diet was so poor following Chicago...

I ended the last cleanse at 191 after starting at 206.2.  however, I dropped additional weight post cleanse.

It will be interesting to see how this one goes.

Time to get back to this...

the cleanse, clean eating and workouts have resumed.  Time to get back to a "June" state of mind...

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!