Black Warrior 50K Training

Success on this 50K will come down to whether I have paid my dues. I am a lot better prepared for this Black Warrior 50K than 2 years ago.

My plan was to keep my mileage from Rocket City Marathon by doing three 20 milers before Black Warrior.  I tried to alternate 20 milers and 16 milers or trail runs. I have found alternating Saturday long runs worked well for the Rocket City Marathon. 

I managed three good trail runs and three 20 milers to prep for the race. The 20 milers were at a sub 8:00 minute pace and  the trail runs were fairly technical, but of coarse there could always have been more. You can never do to much trail running. I like to duplicate race conditions and lack of trail runs is the weakness in my training so far.

I feel pretty good, but I have a little sinus crud. I have upgraded my shoes to Inov8 Roclite 295s. Bankhead will be muddy and wet Saturday, but when is Bankhead NOT muddy?

My goal is to run between a 5 and 6 hour race. And about those dues,  I guess for now I will have to say the the check is in the mail.

2011 in review

2011 was a really good year. I participated in 2 sprint triathlons
(Huntsville Sprint Triathlon, Soggy Seal Triathlon) , a duathlon, a  5K, 10K, 25K, and a marathon.

This year I ran 1407 miles at an average pace of 7:39 min/miles and biked 1421 miles at an average speed of  16.5 mph. It was a breakthrough year for my swimming. I swam 125.2 miles at an average mile pace of 38:32, and I finished the year with a pace of 35:27. 

 In May I passed-out at the finish of Jesse Owens 10K.  This was a first for me.  I still managed 1st place in my age group and 16th overall out of 124.  I beat the heat this year. I ran fast all summer and finished a 5K in August with a 20:16. This is faster then I believed possible for me in the heat of summer.
 
I was able to develop a pretty good running base this fall and had a great Rocket City Marathon. I was able to best last year, qualify for Boston, and place 5th in my age group.

I hope to maintain my momentum into the Black Warrior 50K and have a good spring of racing. I hope that God blesses me with another healthy year of running.

Inov-8 Roclite 295 - Mocosins on steriods

Shoe Review Inov-8 Roclite 295

I needed to find a replacement for my Nike Alvord 7s.which have been adequate up until now. Alvords are not the greatest on limestone rock. So I searched for a replacement and the Inov8 Roclite 295 has exceeded my requirements.  My specific requirements were to have shoes that would handle limestone rock. They also needed to be able to run distance and handle mud. 

Trust has to be earned, so I had to put the Roclite 295s through a few tests.  I test every thing I use before races, especially ultra trail races.  As Ronald Reagan stated "trust, but verify".

I tested the shoes on the following:
(a) 6 miles of sand stone and yellow clay mud at Bankhead National Forest, Lawrence County, AL
(b) 10 miles of limestone rock and mud on the Rain Bow Mountain  Trail loop, Madison, AL.
(c) 20 miles of crushed gravel trail at Point Mallard, Decatur, AL

Minimalist and neutral I found these shoes to be pretty comfortable to run in. There is no traditional stone shield, but they have a 5 finger meta-shank which seems to help protect your foot from the trail. To me they feel like moccasins on steroids. They are very flexible and feel great flexing over a trail. I found the sticky rubber made running on limestone rock pretty sure footed. The trails were muddy and wet and the rock conditions were from dry to wet/damp. I did slide a little but I was very pleased with the traction.

As for as a break-in period, they are so flexible I really needed to just get my feet adjusted to them. I walked around in them and noticed that my heel was a little sore. They are a lot lower from toe to heel, so I think the lower angle made my soles sore. After I wore them a few days the soreness subsided. Running in them has felt pretty good.

I found them pretty sure footed on limestone and sandstone rock and they seem to shred the mud pretty good.  I slid on the limestone a few times. I did fall once, but it was not the shoes as much as me because I was inattentive for a moment.  Familiarity usually breeds clumsiness in my case. It was on my sixth time through the loop and lost focus.  I have been able to run in them without my normal PowerStep inserts and my feet have felt great without the orthotics. For a minimalist shoe my feet felt great. I was a little sorer after the 20 miler, but I usually finish those runs a little achy.


Great shoe for me that will be my new "go to" for technical trails and mud.
TRUST EARNED !!!

2011 Rocket City Marathon

Here I am in my nice warm chair with a cup of coffee trying to recall the race. I have been compiling statistics and information since the race, but have just now been able to put it on this blog. This was my second time running this race. I had exceeded my expectations last year and had imposed pressure on myself to do better this year.  I qualified for Boston last year and this would be my goal this year. Boston qualifying was changed for the 2013 race, so I would need to run at least 4 minutes faster.  I decided to up the stakes and try to qualify for the next youngest age group. I would need 3:25:00 or better to attain this goal. I printed splits for both  3:30:00 (50 - 54) and  sub 3:25:00 (45 - 49)  finishing times.

The weather was similar to the 2010 race except the wind was out of the north instead of the south. It was a cold start and I did not want to wear extra clothes at the start, so I waited close to the last minute before walking down to the start line. Some people use garbage bags to break the wind. I may try this in the future. The wind was strong, but once in the crowd I was comfortable enough. I was wearing 2 layers of clothing as I had last year. I wore my Nike long-sleeve black shirt over a short sleeve performance top. I also wore my lucky orange toboggan and cycling gloves.

I had a good deal of practice running alone this year.  A couple of my mainstays did ironmans this fall and their training schedules did not align with mine. I had no one to run with at all at this year's race, so I would be running alone as I did last year. Training alone got me ready for the solitude of running by myself. Running with others can really help with the mental game. I had mostly trained a lone, so I knew how to face it alone. I have become adept at playing little games with myself to keep going and staying on pace.

As for as nutrition I used the Power Bar Energy Gels this year. They are easier to consume than the GU-Gels I used last year and I think they were easier on my stomach. I used the vanilla because they were caffeine free. I consumed around 10 Ritz Crackers about 30 minutes before race time and drank some water to wash them down. I think I consumed 4 gels during the race around 6 mile intervals. The distances varied, but that was my intention to consume one every 6 miles. I had printed the aid stations on my splits, so I could get them out and consume them before the aid station then get some water to wash them down. This worked well and I will add this as a standard practice.

When the race started I aligned myself with faster pacer groups, so I could bank some miles. My first few miles were pretty good for me (7:41 and 7:24). I knew that to get a 3:30:00 I would need to be under an 8:00 minute mile. My training had been done on gravel trails and I always run faster on road surfaces, so I had some confidence that I would be able to run a pretty good pace for the first 20 miles. And for the first 20 I was able to do this. Part of the mental game I played was to tell myself every mile I ran under 8:00 it gave me some leave way for later miles at more than an 8:00 minute pace. This worked pretty good at the half way point. Every mile under 8:00 minutes after the half way point would be extra insurance for attaining my goal. This drove me past that long straightaway around the half way point of the race, It is crazy long and seems to go on forever.  The race finally starts twisting and turning back north. Running blocks with turns is just easier on the mind than miles of straight road. Each turn is a separate objective or goal. It is much easier for me to get my head around.

The wind was in my face on the later part of the race. I started the chant I used last year a little earlier this year at around mile 19. I thought it might not be a good sign that I needed to start the chant earlier. "Drive through the pain" was what I used last year to focus and to keep my pace from falling off too much. I really did not stay with any packs in this race. I ran by myself and only spoke briefly to a few people. I did have a guy who got right behind me and stayed there longer then I felt comfortable. I guess he was drafting on me. There was a stiff wind in our faces.  I moved laterally and even tried speeding up, but he stayed there. I was glad when he finally passed me, but he stopped to get some food and then I got in front of him again. After a while here he comes again, so I started the evasive actions again and he eventually passed me.  I don't mean to be unfriendly, but riding my heels makes me nervous. Run beside me if you want, just don't hang around on my 6. If he had been an acquaintance, I would not have minded. He did not even speak to me.

Toward the end of the race I passed my friend Jon Elmore. He was having some kind of issues and walking through an aid station. I told him after the race it is always a good sign when I can pass Jon Elmore. I managed it last year also. He is really a great runner and if he is on his game, he finishes close to the top. Must be a Rocket City jinx on him. I believe mile 23 was my slowest pace at 8:31. After that I start to really try to push it back down. I could smell a good finish and it motivated me to push the reserve power button. At about mile 26 I realized I had a shot at a 3:25:00 and really pushed it. I finished that last .2 at a 7:20 pace.

I finished with a 3:25:00 gun time and a 3:24:53 chip time. 121st finish and 5th place in my age group. I was happy to have met/exceeded my expectations again this year. I had worried so about failing to attain my goals that I considered not showing up. My stomach had been out of sorts for the days preceding the race and I almost let this be an excuse for not to showing up. Fear of failure is my biggest mental obstacle. I was better trained this year then last and I was going to be very disappointed if I did not exceeded last year's finish.

My splits by watch and by Garmin. The Garmin was a little generous again this year.
7:41, 7:24, 7:16, 7:29, 7:28, 7:36, 7:28, 7:46, mile 9 and 10 =15:25, 7:29, 7:44, 7:41, 7:40, 7:40, 7:51, 8:01, 7:53, 7:51, 7:54, 8:13, 8:27, 8:31, 8:22, 8:21, 8:09,

Garmin
7:21, 7:18, 7:19, 7:24, 7:18, 7:29, 7:17, 7:48, 7:21, 7:39, 1:18 catchup, 7:26, 7:41, :07, 7:40, 7:38, 7:39, 7:50, 7:58, 7:44, 7:48, 7:49, 8:07, 8:19, 8:12, 8:06, 8:07, 8:04
Great race and maybe I will try to run it next year. The organizers do a great job every year.

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