It was 41 degrees when I left the house...

OK for all my friends who saw me running this AM. Yes I was showing a good bit of skin. Long shorts and a sleeveless Nike Pro Combat top. When I left the house the weather link stated 41 degrees. I did have my lucky orange toboggan on. If the wind had been blowing I would of added a shirt with sleeves. The trouble with running at 5:30 AM is that the lowest temp is still to come. I assure you I was comfortable as I ran. Sitting or walking would have been difficult though.

This has been a lack luster week for me. 3 weeks out from the Rocket City Marathon and I had a couple of 16 milers and my usual weekly training runs. The runs have not been as fast as I would have liked and this weeks tempo was over my sub  7:00 minute pace goal. My swimming has been great. Imagine that, swimming overshadowing my running. (see best swim ever the sequel below).

With my sub par tempo I really needed a sub 8 minute 20 milers to finish this last week of 2011.  I was fortunate to pull that off this AM.  Mentally I really needed it for confidence.

Distance: 20 miles, Time: 2 hr 38 min 01 secs, Average pace: 7:54 min/miles,
7:54, 8:00, 7:47, 7:45, 7:59, 7:58, 7:47, 7:49, 7:46, 7:40, 7:51, 7:42, 7:47, 7:48, 7:51, 7:55, 8:11, 8:09, 8:07, 8:05,

I really did not think I had my head around this run and was not sure I could pull off a sub 8 minute pace. My Garmin wrist band broke before I got out of the truck, so I old schooled it with the mile markers along the trail. Garmin usually shorts the trail, so I ran to the end points where I usually add to the Garmin mileage. On twisty trails Garmin usually under figures trails and over figures street runs.  I will have a shorter run next week maybe a trail run and another 20 miler the next. I am trying to keep my base up for the Black Warrior 50K in February.

I topped last weeks time and added a little distance. Swimming just keeps getting better. I  am doing more with my arms and it really seems to be helping.
Distance: 1.76 miles at 1.69 mph, Time: 1 hr 02 min 23 secs, Average pace: 35:27 min/miles
Laps and breaks between sets, 500=10:01, :08, 500=10:03, :05,
 500=9:55, :07, 500=9:49, :06,
 500=9:56, :06, 500=9:59, :06,
 100=1:58,

So today  I burned 2295.4 calories and plan to pig-out with the family tonight. It is our tradition movies and snack food galore. I hope to bike 20 plus miles in the AM. Happy New Year to all my friends.

Best Swim Ever

Every September after my last triathlon my swimming and biking tank. Usually I do get better after a few weeks and I maintain pace and increase distance during the winter months. This year the same thing happened, but I did not get better. It got harder to swim and I was wearing myself out. Swimming is my least favorite activity and it is especially detestable when I am not improving. Fortunately the pool staff started offering critiques of swimmers in November. I availed myself of the service and the assistant pool manager watched me swim and made suggestions. The main problem was that I was short stroking.  I had not realized I was doing it, but the more I flailed away with the short strokes the more I had to. She told me to conscientiously touch my thigh on each stroke. From that point on my speed and stamina increased. Now I was able to work on other aspects of my swimming technique. 

So today after weeks of steady improvement, I swam faster and farther then at any other time.  
Distance: 1.7 miles, 1 hr 01 min 57 secs, Average pace: 36:26 min/miles, 1.65 mph.
(500=10:26, :08, 500=10:11, :06, 500=10:10, :07, 500=10:06, :05, 500=10:12, :06, 500=10:15)
I not only have gotten faster, but my pacing has improved. Before I would start out faster and then slow down with each 500 yard set. Now I start out and get faster or maintain a pace close to the other sets. I am very pleased with this pacing.

I believe there are 3 Ts to successful triathlons (Training, Technique, and Technology). Training is commitment to work hard and putting in the time to succeed. Technique is the little things that improve our efficiency in running, biking and swimming. I feel that good technique can impact swimming the most of all. That leaves technology which is what money can buy. Funding can provide better bikes, wetsuits, shoes, etc. that can buy you speed. For those of you who have heard me gripe about my crappy bike, you know I have to concentrate on the other two Ts.

When I started swimming I swam in a masters program with a coach. Decatur quit supporting that program last year and I have not had the benefit of a coach to help me improve technique. I am thankful that at least they now provide someone to help with advice and critiques of swimming. So kudos to Decatur Parks and Recreation.

Hopefully my swimming will continue to improve and I will shave a few minutes off my triathlon times this spring and summer.

Rocket City Marathon Training - Final Week

My last long run before the RCM.  
8:05 AM, 16.08 miles, 2 hr 02 min 47 secs, pace: 7:38 min/miles
By the numbers, 7:34, 7:42, 7:41, 7:32, 7:31, 7:37, 8:00, 7:34, 7:34, 7:37, 7:36, 7:43, 7:55, 7:43, 7:31, 7:24, .08=7:05 pace

Nice run with the exception of being tackled by a large boxer within the 2nd mile. I scrambled back up, accepted the owner's apology and resumed my run. I used this run to test the nutrition I would utilize during the race. I have been running without any race nutrition, so I needed to practice feeding during a race. I also need to know if the gel will agree with my stomach. I used GU-Gel Lime Sublime last year. It worked ok, but a little thick to get down. My friend Matt " Iron Man" Hames suggested I try Power Bar Energy Gels. I try the vanilla favor and found it very palatable and not as thick as the Gu-Gels. I consumed one at mile 6 and mile 12.

So my race nutrition  this year will be Power Bar Gels.

Rocket City Marathon Training

My plan for tapering for the Rocket City Marathon is to run 20 milers alternated with 16 milers. I ran a 20 miler Saturday and a 16 miler today. I hope to run a 20 miler next week with one more 16 miler about 8 to 10 days before the marathon.

I managed a pretty good run today, but I slipped into some 8 minute miles. I had side stitches and lost my pacing and did not seem to be able to pick it up again. I did finally manage to pick up the pace and finish pretty strong.

Date: 11/17/2011 8:50 AM, Distance: 16.09 miles, Time: 2 hr 05 min 28 secs, pace: 7:48 min/miles. Miles by the numbers 7:34, 7:38, 7:43, 7:29, 7:42, 7:46, 7:54, 7:51, 7:53, 8:02, 8:09, 8:01, 8:04, 7:51, 7:45, 7:26, .09=7:15 pace

Why we taper

Taper is important and it will improve race performance. For short races I usually never run after Wednesday or Thursday. For longer races I reduce the mileage the week before and skip the Saturday long runs. This year I have kind of gotten sidetracked and neglected the taper.

I have been pushing myself this fall. My pace is better then last year at this time. Each week I try to run the same distance or longer and at a faster pace. What I have been doing is running 18 or 20 miles this week and feeling like I should be able to run 18 or 20 miles faster the next week. This is certainly my OCD and it is not exactly smart training. This year I forgot about tapering between longer runs. When you break new ground you should give your body a chance to adjust to the new mileage.

Last year when I was training for a 50K I did 20 milers alternated with 16 milers. My pace is better than last year, but I am not improving from week to week.

The body needs time to get used to the mileage and also needs to rest and recharge before a big race. I have a half marathon in less than 2 weeks so I need to taper for that. My OCD will probably make me do an 18 or 20 miler this week. My compromise for tapering will be a midweek long run so I will be able to recover some by November 12th. OCD is a gift and a curse. It drives me to train, but it also can defy reasonable restraint.
I feel good about the Rocket City Marathon in December, but I have neglected the speed work that would help me run a PR on the half marathon. I have done my usual speed work but I should have done more to be ready for the half marathon.

Yuck Juice

I have always hated vegetables. I have always been pretty much a meat eater. Running was an incentive to modify my diet to the good.

I have always liked fruit, so this is were I started. I added more fruit to my diet and started avoiding regular sugar. I discovered that lots of things can be put in a blender and frozen fruits and vegetables are cheap and convenient.

Currently I have a morning smoothie that consists of most of the following:
1. 2 bananas (frozen when ripe)
2. Frozen strawberries and blueberries
3. Ground flax seed and cocoa
4. Plain yogurt
5. Pasteurized egg whites
6. Grape juice to sweeten
7. Frozen orange juice
8. Milk and frozen carrots or broccoli (yes you can blend up just about anything)
Sometimes I add Cinnamon for the taste and antioxidants. You will find that lots of things can be ground up in a blender as a smoothie.

My children have always referred to this concoction as yuck juice, but I have one of these smoothies just about everyday. A great breakfast was a big part of my weight control and this was easy and a good way to get nutrients I needed. I can drink on the way to work or taking the kids to skills.

Give me a blender and a freezer and I can survive. So with breakfast fixed I have moved on the modifying other areas of my diet.

The Bad Seed

Huntsville Sprint Triathlon

With my estimated pace I am usually in the first heat and should have been in that heat this year. I found out race morning that I was in the 3rd heat which meant I was buried behind about 300 slower and faster runners. I was in better shape training wise this year, but the poor seeding kind of took some of the wind out of my sails. If I had known about the poor seeding, I would probably have skipped this race. I decided I would just try to finish the race without getting hurt are running over anybody.

Starting in the 3rd heat was a little disappointing. I like to get out in front and get to the pool before it gets crowded. We start the run over an open field and then the trail narrows as it goes into the woods. The trail marking was a little confusing, so the guys I was following took a wrong turn and I followed them. The guys I was going to pace off of were running in an earlier heat, so I had to wing it. Narrow trails and walkers don't mix. I did managed to finish the run with a time of 22:34.

It took me 1:17 to transition to the bike and then I was off on a 6 mile bike ride. And there was slow traffic here also. I got boxed in a couple times by people riding and not clearing the people they were passing. One guy I followed for several hundred yards just kept riding beside another racer. When I got a wide lane to pass and said "on your left" he veered left until he figured out what I meant. Again proper seeding would have alleviated some of these problems. I finished with a time of 19:23 at an average speed of 18.6 mph. I managed a transition of 1:30. I did a pretty good job with the transition. As I got close to the pool I realized I still had my socks on.

After ditching my socks I entered the pool. The water felt great and I swam with ease at first. During the first lap I realized I had left my shirt on. It was no tri shirt and kind of floppy, not something you would want to swim fast in. The shirt and starting out too fast made me tire quickly. I had to stop and re-group so I could finish the race. I finished the swim with a time of 11:06.

I had really wanted to get a PR and I was certainly fit enough to improve this year. I think a combination of mental disappointment in the seeding and navigating through the slower traffic led to under-performing this year.

This was the 3rd time I ran this race. I really liked this race because it was my first triathlon. This year the race had a new race director and sponsor and I could tell it was going to be different. I am really proud that a sponsor stepped up and sponsored the race this year, but the organization of the race was a little shaky. They did add chip timing this year which is usually a plus, but there was some confusion with the seeding of this race. They finally just punted and the seeding seemed to be randomly assigned. So you had fast racers running with very slow racers. This is stressful for both the fast and the slow. With a race that begins on a single track cross country trail it is very important to have some kind of meaningful seeding.

Hopefully the growing pains will be over and next year's race will be better managed. I may have to look for a new favorite race next year.

By the numbers.
5th in age group, 47nd in males and 52nd overall
5th on run 22:34,7:32 pace, 1:17 transition
8th on bike, 19:23, 18.6mph, 1:30 transition
9th on the swim, 11:06
Finish time 55:47

August 13th, Brooke Hill 5K

Nice race and for a good cause. I passed on this race last year because of hot weather. It was cooler this year but still hot. I decided to add this race after the Soggy Seal Triathlon. I did better than I expected at the Soggy Seal. I did a sub 21 minute 5K and still had plenty stamina to finish the bike and swim portion of the tri.

It was an 8:00 AM start. My only suggestion for this race would be to consider a 7:00 or 7:30 AM start. The temperature was getting pretty warm and muggy by race time. I started out as usual and was within the first 10 runners. I usually run my fastest within the 1st quarter mile of a race. It seems so easy to run at the start of a race. Adrenaline, excitement, or just being well rested really has an effect on me. As I have gotten more experienced I have tried to temper my initial exhilaration. I still run my fastest but I try to hold back a little for later in the race.

We started on a wide streets that allowed us to jockey for position easily. I had no idea how I would hold up in the heat but the first mile felt pretty good. There were a few youngsters in the lead pack but they faded as thee distance wore on. Sprinting is for the young. The race leaders were well ahead of me by the end of the first mile. I finished mile 1 with a pace of 6:19. I was feeling pretty good at this point.

Mile 2 was a little more hilly. The aid station is around the halfway point of the race. I usually don't drink I just pour the water over my head. This seems to help me more then trying to drink on a short race. I was just trying to hang on and not lose time off my pace. I did loose some and finished mile 3 with a 6:43 mile pace. I was happy with this, but I had Wayne Heckler behind me and he always runs stronger as a race goes on. Wayne is one of my running heroes and I want to be Wayne when I grow up. He has 10 years on me and started running in his late 40s. You will find his name on a short list of better runners in this area. He had just come off some high mileage runs days before the race, so I might have had a little advantage on this day.

I managed to up my pace on mile 3. At this point I was confident I would at least finish the race with a fair time. The run finishes uphill. As I turned onto the last street I could see Wayne behind me. I found this motivational. I tried to pick up my pace and finished the 3rd mile at a pace of 6:38. Now for the last drag race to the finish.

My friend Brad White took my picture at the end of mile 3 and I looked done. I did not feel done. Wayne's picture looked pretty good. I managed to keep pace with the guy ahead of me and started a pretty good kick to the finish. Wayne told me this was what kept him from passing me. I realize that another day a fresher Wayne Heckler would beat me. The last .1 was at around 35 seconds.

I finished with a time of 20:15. (Thank you Wayne Heckler). I finished 6th overall and first in my age group. The good time on I hilly and hot August day has given me confidence that I have a shot at a sub 20 minute 5K this fall.

Soggy Seal led me to attempt this race and this race should lead me to a good 5K time this fall. Everything works together some times.