Fast N Furious Du 2017

2.12.17

1 week removed from RNR NOLA...

While I always like kicking off the multisport season, this was likely a poor decision, as I will still feeling the effects of the marathon, and, I had not been on the bike since November.  Additionally, I'd had my bike fitting just a few weeks prior, and, had yet to ride it after the adjustments.

But, I never claimed to be smart.

I had several friends racing in those one, including Jan, who I talked into participating just 1 day before the race.

I've raced on this course 7 times before, and, knew exactly what to expect:

• Small Field

• Some CRAZY fast athletes

• a windy bike course

I arrived to a fairly mild day, allowing for just my FWTRI kit and calf sleeves.  However, it was VERY windy.   And, unlike normal, the wind was out of the north.  As a result, the bike course would be even tougher, as we would be riding into the wind while conquering the only hill on the course...3 times.

Other than some right knee pain (residual from NOLA), I thought my runs would be ok and I would struggle on the bike.  

Run 1:

I got off to a good, fast start, and was pacing sub 8 for the 1st 1/4 mile.  But, as we made the tun on the practice track, we hit a brutal headwind.  I scaled back a little, but, felt good on the run, 8:17, 8:28 per Strava.  17:03 per results.   My fastest 2 mile run on this course in 13 attempts.

T1:  Uneventful.  1:23

Bike:

heading out of the infield thru the tunnel was frustrating, as cyclists were struggling up the hill and riding 2 wide.  I finally passed and hit the 5 mile loop for the 1st of 3 loops.  I knew Ii'd be nowhere near my 18.7 mph pace from November's Du, but, wanted to push hard on the bike.  As I made the turn to head down the southbound stretch, I could feel the big wind pushing me...it wouldn't last.  As the course turned back west, and north, the headwind was brutal.  Lap 1:  18:09 (16.5 mph).  I was getting warmed up, but, the wind was brutal.  Lap 2 was a little better at 17:21 (17.3 mph).  Lap 3 was going "okay" until just after the last hill.  My right calf locked up with a cramp, causing me to dismount the bike and stretch.  Not good.  I've never had that in a race setting before.  I lost a minute or so before I was able to continue.  Lap 3:  19:04 (15.7 mph).  Overall, Strava had me 16.2 miles at 16.9 mph.  meh.  


T2:  1:29.  too slow.  I was stiff getting off the bike, and, my cap had blown away due to the wind.  I tracked it down before heading out for the run.  


Run 2: 

I finally loosened up a bit.  I booked a mediocre 9:15 1st mile, but, was able to speed up to 9:03 for mile 2.

Total Time:  1:36:36.  Slow.

11.2013:  1:40:28
02.2014:  1:37:03
11.2014:  1:44:500
2.2015:    1:39:23
11.2015   (USAT Long Course Du)
02.2016:  1:35:57
11.2016:  1:31:20
02.2017:  1:36:36



The best part of the day...all the racing friends that raced or spectated that day. It feels great to be a part of a supportive community of endurance athletes.









I've got some work to do on the bike to get ready for the season...

Rock N Roll New Orleans 2017

2.5.17

take 3.

Love this town.  Love this race.

For the past 2 years, this has been a group trip, with the Smith's, Butler's and Gossard's sharing a house and a few days in NOLA.  Once again, we registered for this year's race whilst still in NOLA in 2016.

Due to a series of unforeseen circumstances, in the weeks and months leading up to this race, I thought I would be unable to go.  A shame really, as I'd committed to heavy training for the Cowtown Ultra 50k, and felt good.  My plan to race less and train more in 2017 was taking shape.  

Several weeks before RnR NOLA, I upgraded from the half to the full, as my Cowtown training schedule would call for a long run the weekend of RnR NOLA.  I had completed several runs of 19 - 20 miles in the weeks leading up to the race.  I was much better prepared than was for Chicago or Dallas in 2015.

A few months before the race, several FWUNCO friends registered, including:  Jeff, Debbie, Tamara, Imelda, and many others.  I was bummed that I may not be able to attend.

Finally, with just 17 days until race day, I committed to going.  I was going to try and make the trip "cheap", and, knew I'd have limited time in NOLA.  I chose to ride down on Saturday with the Butler's, hit the expo, sleep, race, and fly back on a cheap SWA Flight on Sunday night.  I'd miss the fun of NOLA, but, at least I'd get to race.  Lindsi was kind enough to let me go even though she could not.

I'd been fighting a serious upper respiratory infection early in the week, and got a steroid shot on Wednesday.  Sleep had been an issue, and, overall, I felt like shit.  Not good on race week.

On Saturday, we rolled out at 5 am.  It was a fairly quick and painless trip, with good company.  We arrived early afternoon, and went to the VRBO rental.  The house was closer to the expo and race start than in year's past, and was really cool.  It was a 2 bedroom home, but, the owners were kind enough to add a mattress to the floor last minute for me.

We caught the streetcar to the expo, and got checked in.  I saw a few FWUNCO friends there, but, didn't have much time to visit.

We headed back to Mulate's for a quick meal,  I determined that it would be my main diner, while the rest of the crew was going out for another meal.  I was pretty wiped, and wanted to go to bed early.  So, some chicken pasta and a beer.  Then home to chill.  Gear laid out and bedtime.

I had an "ok" night of sleep.  My sickness, etc, made sleep tough.  We were up early and traveled by cab to the start line.  Painless.

I was able to connect with the FWRUNCO crew pre- race.  While we were all assigned to different corrals, we were able to all start together.  For Jeff, Imelda and me, the plan was to target a 4:30 finish, or, 10:20 per mile.

We got out to a slow start due to traffic, but, hoped to maintain 10:30ish through the 1st half, and speed up as we got nearer to the end.  We were tracking close to our 10:30ish pace, but, our group was no longer all together, as Debbie went ahead and a few others got dropped.  It would be Me, Imelda and Jeff for most of the day.  The weather was mild but humid.  We were are fearful that it would be hot by the end.  The 1st 13 miles were good.  Good city, scenery, music, and company.  As we approached the 13 mile mark, we knew that the half marathoners were done, and we were just getting started.  We passed the park where the race ends and took a left.  The crowd thinned significantly, it was getting hot, and there was a lack of shade.  But, for the moment, we felt ok.  As we neared mile 15, all 3 of us began to get a little quiet.  The heat and fatigue were kicking in.  I'd had some stomach cramping much of the day, and, by mile 18 I knew I needed to stop.  After a 3-4 minute stop,  I resumed, knowing that it was unlikely that I would catch Imelda and Jeff.  The route took us out to Lake Ponchartrain for a turnaround, and then back towards the park.  It was hot and windy.  I found myself taking frequent walk breaks, and logging a few 12 minute miles.  My target finish time had shifted from 4:30 to 4:45 to 4:50.  I struggled through the last 6, but, was determined to finish strong.  I sped up down the stretch and clocked a 4:49:33.  19 minutes slower than hoped, but, a 9 minute PR over my 2015 Chicago Marathon time.  I was surprised to see Jeff and Imelda in the finishing chute when I got there.  It turns out that they both had some issues late in the race.  Tough day in tough conditions, but, good to have it done.  The FWRUNCO crew hung out for a bit after the race for beers.

Jackets earned.  Box checked.

I caught a cab back to the house for a quick shower and a super quick trip to bourbon street.  I had just 90 minutes before I had to head to the airport for my flight.   I saw my FWRUNCO friends just briefly before my cab arrived.

I'll be back next year...for the half.  And, I may have talked a few buddies into joining.  :)

Texas Half 2017

1.15.17

• 1st race of year
• don't race with Mellew anymore - they suck
• 19 miles yesterday - 13.1 today should be interesting! 
• don't race with Mellew anymore - they suck
• cold, foggy, misty morning
• don't race with Mellew anymore - they suck
• $8 to park
• don't race with Mellew anymore - they suck
• no indoor access to PPU - up 3 flights of stairs outside 
• don't race with Mellew anymore - they suck
• No portalets near start line - long lines for indoor bathrooms
• don't race with Mellew anymore - they suck
• race start at 8 with start line closing at 8:03 - a problem due to bathroom issue
• don't race with Mellew anymore - they suck
• decent pace considering saturday training run.  Would have been sub-10/mile pace had there been more portalets on course, as a pee stop was necessary
• don't race with Mellew anymore - they suck
• total time 2:12 and some change.  Don't know exact time because I'm not showing up in official results.
• don't race with Mellew anymore - they suck
• Course sucked...now that I think about it, Irving sucks...why would I ever go back there for anything??
• don't race with Mellew anymore - they suck

Not to future self:  stop racing with Mellew.  Their races are terrible.  

2016 Recap

1.9.2017

I went in to 2016 with the same mindset as  I do each year:

• Maintain your fitness level during the Winter and Spring
• Eat Better, Drink Less
• Train More, Race Less
• Work hard to complete new distances.

And, like each year, I failed in some ways and succeeded in others.

January:

• I'd picked up a few pounds during the off-season.  I began a cleanse in January in an effort to refocus and drop a few pounds.
• I had a solid 10k and 2 decent 13.1's.  
• My training sucked.  Only 67 total miles of training for the month.  Almost all swimming with an occasional run

February:

• I ran the 2 and 4 milers at FW Mardi Gras event and took 3rd in my AG in each
• I has an "okay" day at Fast N Furious Du.  Lack of saddle time was an issue, as always
• Finally, I bought a Tri Bike.  I'd had my eye on this bike for about 18 months. Bicycles Inc discounted it again, and it was marked down to $999 from $2200.  I pulled the trigger.  No more excuses, and, time to rain for a 70.3.
• My training picked up a bit, including time on the bike.  
• I had a poor day at RnR NO.  But, as always, a fun trip to The Big Easy

March

• RnR Dallas was a train wreck.  A great course and event, but, a shitty run.  
• My training was REALLY poor, and my weight was creeping up.

April:

• An ugly 15k and an ugly 13.1.  I decided against any more long runs until I got my shit together.
• A rain-soaked tri at Caveman.  Not a terrible day, but, still not in shape.  
• my training improved, but, still not nearly where I needed to be
• I discovered a crack in the top-tube of the tri bike, and waited until late May to get it back.  Ugh. 

May:

• A sprint tri with OWS. 1st time in wetsuit.  Just an "okay" day.
• A solid 10k and 5k
• another OWS tri w/o wetsuit.  Again, just ok, and no tri bike
• 1st bike rally of the year - finally on tri bike.  UGLY.
• training still poor and weight too high, at about 202-203

June:

• Things really picked up in June.
• My training got far more consistent
• I completed 10 events, including:
• 5 5k's (Trinity 5000 series)
• 1 UGKY 10k
• a 4 miler
• 2 bike rallies
• 1 sprint triathlon
• for the 1st time all year, I felt back in the groove

July:

• 8 events:
• 5 5k's
• 2 sprint tris
• a bike rally
• training was ok
•  I was getting far more comfortable on the bike

August:

• 2 5k's. I took 1st in Clydesdale Division for Trinity 5000 series - WTF am I doing racing Clydesdale (slim down fatty!)   I ran 10 of the 12 races.  Griffin ran 11 of 12!  So proud of that little dude!  
• 1 solid sprint tri
• HHH 100k
• Austin 70.3 training began.  Just what I needed to focus. More Training - less racing...
• my training increased  and improved significantly

September

• I got off to a good start with a decent 10k and 15k,
• A bad back injury sidelined me for the better part of 2 weeks.  I was bed ridden for a few days, and, once  I returned, could only swim.  Not good for my 70.3 training.  Once better, I worked hard to pick the training back up.  
• Better eating and no alcohol from 8.15 - race day.

October:

• Heavy training, with a lot of swimming, and long runs, rides on the weekends.  My run pace was slow, and my rides didn't top 30 miles, but, I was committed to doing what I could to be race ready.
• A decent 6k at Friends of the River and a tune up sprint tri ant Monster Keller.
• Weight was back to mid 190's
• Austin 70.3!
• cancelled swim due to heavy fog
• hot day with brutal run.  I learned a lot from this one!

November:

• Just 1 week removed from Austin, Best of Best Tri.  A mess of a day, but, felt okay considering...
• Bronda's Du - fastest time ever on this course
• Pumpkin Spice 15k
• Trot 10k  - new PR!

December:

• another 10k, another PR
• Dallas Marathon 13.1 - PR

So clearly, I didn't race less...here's the race count:

48 total events:

5 40+ mile bike rallies

1 2 miler

13 5k's

2 4 milers

6 10k's

3 15k's

2 duathlons

9 sprint tris

1 HIM tri

5 13.1's

I did find enjoyment in racing less as I prepped for Austin.  I'm currently training for Cowtown Ultra (my 1st ultra), and, have committed to Chicago Marathon, 2-3 70.3's in '17.  Once again, the plan is to race less and train more.  So far, so good.

'16 training / racing:  more miles than in '15.  More workouts than any other year, with a big emphasis on swimming.  2nd most hours of training since I made my fitness commitment in '12.  

Good year, with lots of new achievements.    Bring on '17!  

Dallas Marathon 13.1 2016

12.11.16

year 3 for this event.

This event, in its 49th year, is the signature Marathon in Dallas, attracting nearly 20,000 runners.  With a 5k on Saturday and a 13.1 and 26.2 on Sunday, this is definitely a big race.

Last year, just a couple months removed from the Chicago Marathon, I opted for the 26.2 and got my ass kicked.  The lack of training between the 2 marathons made for a miserable day.  While I was on the fence about whether or not to Run Dallas again, I suspect that as long as I live in the area, I'll participate.

I had not run a 13.1 since April, and, that one was ugly.  However, my training runs of late have felt good, and, I PR'd 2 weeks in a row at the 10k distance.  Those factors, coupled with my recent completion of Austin 70.3, had me feeling good going into today.

I knew several friends participating in this one, which always leads to a good time pre and post race.

I awoke this morning at 3:30 with no alarm.  I'd set the alarm for 5, but, didn't go back to sleep.  I was out the door by 6, and in the ($15!!) parking garage by 6:40.  Plenty of time to prep and connect with friends before the 8:05 start (my corral was scheduled to be released at 8:15).

I headed over to the Omni where FWRUNCO was meeting before the race.  While I'm not officially training with the group, many of my friends are (or, are coaching).  It is always fun to connect pre-race.  They were kind enough to let me join for the group photo.

Soon after, I headed to my corral.  I ran into a few folks that I knew in the corral, and we visited for a bit before our corral was released.  

Prior to today, my 13.1 PR was 2:07:47, set at last year's FW Marathon 13.1.  At the time, I was just a few weeks removed from Chicago, the route was on the FLAT trinity trails, and, the distance came up a little short, at only 13.08.  All that to say, I had some advantages over today's conditions.  However, I wanted to be better today.  

Going into race day, I determined that I wanted to try and hold a 9:30 pace if possible.  This would bring me in at 2:04:32.  Now, of the 21 half marathons I'd run prior to today, I only had one under 2:15.  But, as stated above, I was feeling good going into the race.  

I was near the 2:00 pacer, and, for a few fleeting moments, considered trying to keep up with that pace, but, soon after the race started, I dropped back and fell into my pace and rhythm. 

The weather was perfect, with an overcast 50 degree day.  While there would be a little wind to contend with, the conditions were really good.  

When the gun sounded, we were off.   As with all races, it can be difficult to find room to run early on, but, things began to thin out fairly quickly.  Miles 1 and 2:  9:17, 9:07.  I was feeling good.  I stopped for a quick pee break at mile 2.2, but didn't lose much time.   Miles 3 and 4:  9:44, 9:12.  By mile 5 I was beginning to feel a little fatigue, and, had thoughts of the training the would be needed for the 50k at Cowtown.  Additionally, this course has some hills mid route.  I was slowing a bit.  Miles 5,6,7:  9:28, 9:50, 10:00.  I hated that I had a 10 minute mile on the books, and, was determined to not have another.  Miles 8 and 9 are good, as the course heads down Greenville Ave, and there are lots of spectators, music, etc.  Miles 8 and 9: 9:50, 9:45.  I continued to take in liquids at every aid station, and kept moving.  The 13.1 / 26.2 split occurs at about mile 9.5.  I was thrilled to be turning right rather than left, as I knew that my race was drawing to a close. Miles 10 and 11:  9:40, 9:49.   At this point, I could sense the finish line was nearing, and sped up a bit.  Miles 12 and 13:  9:36, 9:29.  I ran a 7:48 pace for the last .2 (yes, I'd extended the route by .1), and finished strong.  2:06:42.  A PR by more than minute.  While the official results show me at a 9:40 pace, Strava has me at 9:31 due to 13.2 miles. Although not well managed, I'd run my planned race.  And, I was 40 seconds per mile faster than my 2014 race on this course.   That's substantial.   186 of 440 in my AG and 2310 of 6708 overall.  

Nutrition plan for this one:  BASE salts every 2 miles, Rocktane Gel every 4 - 4.5 miles, and, fluid at every aid station.  

I hung out for a bit with several of my racing buddies and had some low quality beer.  Good day,  good run, and, good times with friends!

Zetnick Winter Run 10k 2016

12.3.16

I'd hoped to be at RnR SA this weekend, but, alas, life got in the way.  So, I sought out another event. This event, in its 39th year, supports the Arlington Y.

After a good 10k and PR at Trot recently, I figured maybe I could push for another good time.  It rained much of the night, and, this morning, I arrived to 48 degrees and rain...yuck.

I had no trouble picking up my packet, and then returned to the Jeep to sit until about shortly before race time.  My plan was to settle in at an 8:45ish pace with hopes of speeding up the 2nd half of the race.  It appeared that the weather drove many people away, as it was a smallish field.

I got out to a comfortable, controlled start, and booked a 8:41 mile 1.  perfect.  This race was a little easier to navigate than the Trot, as there was no need to work through crowds and hills, but, it was also a little tricky to hold pace, as there were times that there were few people around.  The course was decent, mostly flat for the 1st 3 miles, with some smallish hills miles 4 and 5, and some decent moments running through neighborhoods before returning to UTA.

My splits:
8:41
8:21
8:40
8:57
8:54
8:44
.2 at 7:25 pace

sub 9 the entire way, with good kick down the stretch.  53:53.  Another new 10k PR by 34 seconds, and, just about 1 minute away from 3rd place in my AG.

My runs have felt good lately.  I'll be curious to see if I can hold a more aggressive pace at a longer distance at Dallas Marathon 13.1 this upcoming weekend.

FWY Turkey Trot 10k 2016

11.24.16

take 4.

Last year, I made a mess of this event, but completely mismanaging my race.  Even through my stupidity, I set a 10k PR (55:16).  Last year's race report here:

http://riderunrepeat.blogspot.com/2015/11/fw-trot-10k-2015.html

I wanted to enter today's race with a better plan.

The plan:  run the 1st 5k at a 9 min/mile pace and speed up at the half way point.

The weather this morning was perfect.  Mid 40's to start with sunshine.  A perfect day for a run.

As always, the 1st 1/2 mile sucked, as navigating thousands of "runners" (walkers, kids, strollers, dogs...) was tough.  When I finally found some room to run, I found a nice pace and settled in.  Mile 1 - 8:59.  perfect..and surprising, as the 1st half mile had been slow.  I worked to keep a steady pace as I navigated the hills early in the run.  Mile 2 - 8:42.  About that time, I saw Michael.  He and I would run together much of the rest of the way.  I felt great, and knew that it was going to be a good day.  Miles 3 & 4: 8:48, 8:53.  Time to speed up...

Michael and I continued to run together, and pace each other.  Mile 5:  8:39.  fastest of the day.  I knew I could speed up a bit down the stretch.  Mile 6: 8:42.  The .2 at the end was at a 7:20 pace.

Total time:  54:27.  I'd crushed my 10k PR by 49 seconds.  A great run on a great day.  That said...I can be faster.  I'll have the opportunity next weekend...