I haven't had too many races where I've really zeroed in on a race goal. As a result, I've often jumped from a season of long distance triathlon, to a season of trail running, or short distance triathlon, and even once mountain biking. I've never had any real consistency in the type of events I trained for and consequently, I think my faster times have eluded me.
The Richmond Marathon was one of those races where I really zeroed in on a goal. I REALLY wanted a 3:30 finish. So, I'm going to stick with marathon training for the beginning of 2010. Here are my tentative races leading up to my next tentative marathon, on March 21.
January 10 - Little River Trail Run, 7K or 10miles (I've run this the last 3-4 years and will probably work this into my schedule somehow - great race)
January 17 - Riverfront Race Festival (This event features a 10-miler, which is a race distance called for on my training schedule)
February 7 - Melbourne Beaches & Music Marathon - A flat and fast marathon and more importantly HALF MARATHON in an amazing location (I know because my sister lives there) in Melbourne, FL.
March 21 - Wrightsville Beach Marathon, Tobacco Road Marathon, or Shamrock Marathon. Wow, so many marathons all on the same day. Which one will I pick? I'm not sure, but they're all flat and fast and I plan to break 3:30 at one of them.
Thursday, November 19, 2009
Tuesday, November 17, 2009
Richmond Marathon
Well... I've been racing for long enough to know better. Lesson learned. ALWAYS check the race site for logistical information. Just because you've run an Ironman and there were aid stations at every mile along the marathon course, doesn't mean that's true for stand alone marathons.
My game plan was 8 minute miles through 18, then adjusting my pace up or down to 22, then another adjustment to the finish. I had all 4 bottles of gel and water to be taken every 45 minutes, supplementing with water from the course in between. I figured I'd just drink water when I needed it, as I did in training.
Unfortunately, there were only liquids at even mile aid stations between something like Mile 8 and 20.
I had my own fuel mixture at 12, nothing at 13, skipped 14 intentionally with a plan to drink something before the bridge, but when I got to 15 and there weren't any liquids, I got concerned. Was there supposed to be and something went wrong? Still on pace, I hit the bridge, and started unravelling. I was running into a stiff headwind and several non-participants were "pulling" trains of people over the bridge. I backed off pace, trying to conserve energy for the final flat 8 miles. I was getting thirsty. I debated drinking my gel and water mixture, but I was too close to Mile 16 where there HAD to be water.
Now, I was looking for water at 16, but I didn't see any. There was supposed to be water there, and I imagine there was, but I just didn't see it. I could feel myself getting ready to mentally unravel completely, so I grabbed some Gummi Bears and ate one at a time, slowly, planning on getting water at 17 where there HAD to be liquids. The gummi's certainly brightened my day, and someone even commented to me that if "you're smiling after that bridge, you're in good shape." The people on the course, were great, and truly brightened my spirits.
I was only a few minutes from when I should have had my own fuel mixture, and I should have drank it right there, but I guess I was at the beginning stages of being dehydrated. I wasn't thinking clearly and decided to wait until 17 where they probably moved the water station to, but of course, there weren't any liquids at 17 either - not an even number aid station. No sooner did I hit 17, still close to an 8 minute per mile pace, a MASSIVE cramp set in my left hamstring.
I drank my fuel bottle immediately, pissed at the water situation and pissed at myself for not knowing it. I could still salvage something. But the cramp wouldn't leave and soon, I got one in my right calf. When the cramps hit, I had to stop. They were that bad. I discovered that I could run for 2 minutes and walk for 1. At that point, I just wanted to get home as fast as possible, which meant running. I didn't want to run though. The goal that I wanted - 3:30 - was out the window. I didn't want anything else for this race.
No matter, by the end of every two minute interval, I would be cramping so badly, I had to walk. That's how I speant the last 8 miles. Truly the most painful 8 miles of my life. At Ironman Florida, I was simply tired and exhausted on the run, but here, I was cramping horribly for 8 long miles. During the last 8 miles, I remember only this - OUCH. Even the downhill finish, was murderous on my quads - more OUCH.
Final time 3:55 and change. OUCH.
Lesson learned - ALWAYS check the logistical info on the race website. I should have known better. OUCH.
My game plan was 8 minute miles through 18, then adjusting my pace up or down to 22, then another adjustment to the finish. I had all 4 bottles of gel and water to be taken every 45 minutes, supplementing with water from the course in between. I figured I'd just drink water when I needed it, as I did in training.
Unfortunately, there were only liquids at even mile aid stations between something like Mile 8 and 20.
I had my own fuel mixture at 12, nothing at 13, skipped 14 intentionally with a plan to drink something before the bridge, but when I got to 15 and there weren't any liquids, I got concerned. Was there supposed to be and something went wrong? Still on pace, I hit the bridge, and started unravelling. I was running into a stiff headwind and several non-participants were "pulling" trains of people over the bridge. I backed off pace, trying to conserve energy for the final flat 8 miles. I was getting thirsty. I debated drinking my gel and water mixture, but I was too close to Mile 16 where there HAD to be water.
Now, I was looking for water at 16, but I didn't see any. There was supposed to be water there, and I imagine there was, but I just didn't see it. I could feel myself getting ready to mentally unravel completely, so I grabbed some Gummi Bears and ate one at a time, slowly, planning on getting water at 17 where there HAD to be liquids. The gummi's certainly brightened my day, and someone even commented to me that if "you're smiling after that bridge, you're in good shape." The people on the course, were great, and truly brightened my spirits.
I was only a few minutes from when I should have had my own fuel mixture, and I should have drank it right there, but I guess I was at the beginning stages of being dehydrated. I wasn't thinking clearly and decided to wait until 17 where they probably moved the water station to, but of course, there weren't any liquids at 17 either - not an even number aid station. No sooner did I hit 17, still close to an 8 minute per mile pace, a MASSIVE cramp set in my left hamstring.
I drank my fuel bottle immediately, pissed at the water situation and pissed at myself for not knowing it. I could still salvage something. But the cramp wouldn't leave and soon, I got one in my right calf. When the cramps hit, I had to stop. They were that bad. I discovered that I could run for 2 minutes and walk for 1. At that point, I just wanted to get home as fast as possible, which meant running. I didn't want to run though. The goal that I wanted - 3:30 - was out the window. I didn't want anything else for this race.
No matter, by the end of every two minute interval, I would be cramping so badly, I had to walk. That's how I speant the last 8 miles. Truly the most painful 8 miles of my life. At Ironman Florida, I was simply tired and exhausted on the run, but here, I was cramping horribly for 8 long miles. During the last 8 miles, I remember only this - OUCH. Even the downhill finish, was murderous on my quads - more OUCH.
Final time 3:55 and change. OUCH.
Lesson learned - ALWAYS check the logistical info on the race website. I should have known better. OUCH.
Thursday, November 12, 2009
Playlist for the Richmond Marathon
I don't listen to an iPod when I run, but if I did, this would be my playlist:
Miles 1 - 13: Naive Melody - Talking Heads. One of those rare songs in which I love the lyrics and the music. For running, all I need is the music, though. I could run for hours (and I will) just thinking of the music to this song.
Miles 14 - 17: Believe - Lenny Kravitz. One of those songs where when you read the lyrics on paper, they sound cliche and kind of cheesy, but set to the song, sounds incredibly wise. "If you want it, you just got to believe. Believe in yourself... yeah!"
Miles 18 - 23: Warrior's Code - Dropkick Murphy's. You can't beat this song for pure motivational energy. I may need it as I enter mileage beyond my longest run.
Mile 24: Cadence to Arms - Dropkick Murphy's. No words, just bag pipes and guitars. Gotta love it - like Braveheart in a running event. Hopefully, this will be my cadence to one final kick.
Miles 25 - 26.2: In a Big Country - Big Country. This is my favorite song of all time. Released in the mid-80's, what probability would it be that in 2006, as I approached the final 100 yards or so of the marathon portion of Ironman Florida, this song would start playing at the event - not likely - but it did, and became the most memorable race finish of my life.
That's it. Not a lot of songs to the playlist, but that's how I roll. I'll get a few songs in my head and fall back on those when I need them during the run.
Miles 1 - 13: Naive Melody - Talking Heads. One of those rare songs in which I love the lyrics and the music. For running, all I need is the music, though. I could run for hours (and I will) just thinking of the music to this song.
Miles 14 - 17: Believe - Lenny Kravitz. One of those songs where when you read the lyrics on paper, they sound cliche and kind of cheesy, but set to the song, sounds incredibly wise. "If you want it, you just got to believe. Believe in yourself... yeah!"
Miles 18 - 23: Warrior's Code - Dropkick Murphy's. You can't beat this song for pure motivational energy. I may need it as I enter mileage beyond my longest run.
Mile 24: Cadence to Arms - Dropkick Murphy's. No words, just bag pipes and guitars. Gotta love it - like Braveheart in a running event. Hopefully, this will be my cadence to one final kick.
Miles 25 - 26.2: In a Big Country - Big Country. This is my favorite song of all time. Released in the mid-80's, what probability would it be that in 2006, as I approached the final 100 yards or so of the marathon portion of Ironman Florida, this song would start playing at the event - not likely - but it did, and became the most memorable race finish of my life.
That's it. Not a lot of songs to the playlist, but that's how I roll. I'll get a few songs in my head and fall back on those when I need them during the run.
Wednesday, November 11, 2009
Gear of Choice for the Richmond Marathon
On Saturday, November 14th, I've got a job to do at the Richmond Marathon. Here is the gear I've chosen for it:
SHOES - Karhu Strong Ride. Ever since Ironman Florida, my choice in shoes has gotten lighter and lighter, but I realized early on, I need a bit more support for the long haul. These shoes are perfect.
SHORTS - Under Armour Men's Pacer 2.0. Damn - they're good shorts.
I know Under Armour as a brand hasn't always been embraced brand by runners, but these guys know clothes - even if they don't know the elastic band for energy gels is too small (not a big deal, I'm not using it anyway). Possibly the best pair of running shorts I've ever owned.
SOCKS - basic white pair of Wright Socks.
SHIRT - Haven't decided yet. I have an old white New Balance shirt with my daughter's handprint on it, or a Mizuno shirt from Raleigh Running.
ANTI-CHAFING - Body Glide. Is there anything else that works as well? I doubt it.
NUTRITION - 4 Gu Blueberry Roctane. 1 Gel per 8 ounces of water, to be consumed every 45 minutes.
HYDRATION SYSTEM - Fuel Belt. Got a basic four-bottle Fuel Belt for Ironman Florida, but didn't wear it. I'll wear it on Saturday - no stopping at aid stations for me, unless I need some straight water.
That's it. Rock on. I'm ready.
SHOES - Karhu Strong Ride. Ever since Ironman Florida, my choice in shoes has gotten lighter and lighter, but I realized early on, I need a bit more support for the long haul. These shoes are perfect.SHORTS - Under Armour Men's Pacer 2.0. Damn - they're good shorts.
I know Under Armour as a brand hasn't always been embraced brand by runners, but these guys know clothes - even if they don't know the elastic band for energy gels is too small (not a big deal, I'm not using it anyway). Possibly the best pair of running shorts I've ever owned. 
SOCKS - basic white pair of Wright Socks.SHIRT - Haven't decided yet. I have an old white New Balance shirt with my daughter's handprint on it, or a Mizuno shirt from Raleigh Running.
ANTI-CHAFING - Body Glide. Is there anything else that works as well? I doubt it.NUTRITION - 4 Gu Blueberry Roctane. 1 Gel per 8 ounces of water, to be consumed every 45 minutes.
HYDRATION SYSTEM - Fuel Belt. Got a basic four-bottle Fuel Belt for Ironman Florida, but didn't wear it. I'll wear it on Saturday - no stopping at aid stations for me, unless I need some straight water.That's it. Rock on. I'm ready.
Sunday, November 08, 2009
Bond Park, Brooklyn Boys Pizza & Blueberry Roctane
I had to meet someone for work yesterday, so we agreed to lunch in Cary at Brooklyn Boys Pizza. I had never been there before, although my wife and I tried to go there once when she was pregnant with our first child. Sandi started having contractions on the way there, we got lost (which always happens when I drive into Cary), and headed home only for the contractions to stop. She wound up giving birth to CB the very next day.
Opening the door to Brooklyn Boys is like opening your oven and catching a whiff of freshly baked pizza dough, sauce and oregano - it's amazing how few shops actually have that smell to them. I thouroughly enjoyed the two slices of cheese and Pepsi. I did run 5 miles at Bond Park prior, so I'll have to return to Brooklyn Boys once more to make sure it wasn't just post-workout induced hunger that made it taste so good!
Afterwards, I dropped by the Cycling Spoken Here and asked a few questions about the only cyclo-cross bike they had in stock - a Gary Fisher model - for about $1,800. Out of my budget. The guy insisted I needed to spend at least that much for a decent 'cross bike, though I've seen many other brand name 'cross bikes for less. According to their website, they carry the Erwin (MSRP of $1,429.99) and the Presidio (MSRP of $1,979.99). I pictured the Erwin here because that's what the bike looked like in the shop - to be honest I don't know the model they had in the store.
Then, I swung by InsideOut Sports to pick up some Gu Blueberry Roctane for the Richmond Marathon. Of course, wouldn't you know it, when I checked the mail this morning, my $10 coupon from TrySports - what I hoped to buy my gels with - finally arrived - a day too late!! Oh well, I do need new goggles. I've been using the same basic cheapy Sprint Model Speedo Goggles I've had since Ironman Florida and they've only now just given up on me. I'm sure when Speedo made these bad boys for $7.99 they didn't expect them to last for four years!
Opening the door to Brooklyn Boys is like opening your oven and catching a whiff of freshly baked pizza dough, sauce and oregano - it's amazing how few shops actually have that smell to them. I thouroughly enjoyed the two slices of cheese and Pepsi. I did run 5 miles at Bond Park prior, so I'll have to return to Brooklyn Boys once more to make sure it wasn't just post-workout induced hunger that made it taste so good!
Afterwards, I dropped by the Cycling Spoken Here and asked a few questions about the only cyclo-cross bike they had in stock - a Gary Fisher model - for about $1,800. Out of my budget. The guy insisted I needed to spend at least that much for a decent 'cross bike, though I've seen many other brand name 'cross bikes for less. According to their website, they carry the Erwin (MSRP of $1,429.99) and the Presidio (MSRP of $1,979.99). I pictured the Erwin here because that's what the bike looked like in the shop - to be honest I don't know the model they had in the store. 
Then, I swung by InsideOut Sports to pick up some Gu Blueberry Roctane for the Richmond Marathon. Of course, wouldn't you know it, when I checked the mail this morning, my $10 coupon from TrySports - what I hoped to buy my gels with - finally arrived - a day too late!! Oh well, I do need new goggles. I've been using the same basic cheapy Sprint Model Speedo Goggles I've had since Ironman Florida and they've only now just given up on me. I'm sure when Speedo made these bad boys for $7.99 they didn't expect them to last for four years!
Friday, November 06, 2009
Reebok Easy Tone Commercial
I read through AOL News that there was a "racy" and possibly "sexist" new Reebok Easy Tone Commercial, but was too lazy to follow the link. AOL likes to make you click through a bunch of crap before you get to what you're looking for and I usually don't have enough interest to keep clicking through...
But, I happened to see the Reebok Easy Tone commercial last night during Grey's Anatomy. From what I understand, the Easy Tone shoes are supposed to help tone the butt and legs. I don't think it was "racy" or "sexist". In fact, I think that news release was just part of the ad campaign to get people to watch a "ho hum" quality ad.
Based on what I saw from the model, I think the Easy Tone shoes work better for the thighs than the butt - just my opinion, which is likely due to the fact I'm not a big fan of the style of shorts she was wearing - somewhere between gym attire and running attire - a little of both, but not enough of either to be one or the other.
Lastly, I think it's just weird when girls say "dude".
See for yourself:
But, I happened to see the Reebok Easy Tone commercial last night during Grey's Anatomy. From what I understand, the Easy Tone shoes are supposed to help tone the butt and legs. I don't think it was "racy" or "sexist". In fact, I think that news release was just part of the ad campaign to get people to watch a "ho hum" quality ad.
Based on what I saw from the model, I think the Easy Tone shoes work better for the thighs than the butt - just my opinion, which is likely due to the fact I'm not a big fan of the style of shorts she was wearing - somewhere between gym attire and running attire - a little of both, but not enough of either to be one or the other.
Lastly, I think it's just weird when girls say "dude".
See for yourself:
Thursday, November 05, 2009
2010 Race Schedule
I've been so entirely focused on the Richmond Marathon that I haven't given any serious thought to 2010. Some notes on how things are playing out in my mind and my wallet:
1. I missed signing up for the Uwharrie Mountain Run. First time in four years. Drat. Maybe 2011.
2. I'm still planning on being a pacer at the Umstead 100 miler in March.
3. I'm considering something called "The Highland Games" in June. It's part of a Gaelic festival in the mountains here. It's not a 3-day event, but if you compete in each of the events you get points to rank yourself amongst the other crazies who have done all three.
Day 1 - 5 mile run with 1,500+ feet of elevation gain.
Day 2 - 65 mile bike ride with 7,000 feet of elevation gain inluding the mountain where Lance Armstrong made his decision to make a comeback.
Day 3 - The Grandfather Mountain marathon. I don't know the stats on the race except I think the entire marathon is going up the mountain - 4,000 feet of gain an zero feet elevation loss I think.
4. In thinking about Richmond & Uwharrie, I totally forgot about Survival of the Shawangunks in September. It looks like registration is still open, but I can't login for some reason. It's been years since I registered for anything on active.com and the upgrade is telling me I can't use my username. Weird. This race really isn't in my budget anyway.
5. I'm remotely considering another marathon (because it's relatively easy to train for compared to an Olympic triathlon or longer).
6. I'm also considering one of the many centuries in the North Carolina Mountains with over 10,000 feet of elevation gain.
7. Or simply sticking with Olympic triathlon level training and jumping into a race when it suits me (pretty much what I did this year) and then making the jump to cyclo-cross like I've been promising myself for about two years now.
1. I missed signing up for the Uwharrie Mountain Run. First time in four years. Drat. Maybe 2011.
2. I'm still planning on being a pacer at the Umstead 100 miler in March.
3. I'm considering something called "The Highland Games" in June. It's part of a Gaelic festival in the mountains here. It's not a 3-day event, but if you compete in each of the events you get points to rank yourself amongst the other crazies who have done all three.
Day 1 - 5 mile run with 1,500+ feet of elevation gain.
Day 2 - 65 mile bike ride with 7,000 feet of elevation gain inluding the mountain where Lance Armstrong made his decision to make a comeback.
Day 3 - The Grandfather Mountain marathon. I don't know the stats on the race except I think the entire marathon is going up the mountain - 4,000 feet of gain an zero feet elevation loss I think.
4. In thinking about Richmond & Uwharrie, I totally forgot about Survival of the Shawangunks in September. It looks like registration is still open, but I can't login for some reason. It's been years since I registered for anything on active.com and the upgrade is telling me I can't use my username. Weird. This race really isn't in my budget anyway.
5. I'm remotely considering another marathon (because it's relatively easy to train for compared to an Olympic triathlon or longer).
6. I'm also considering one of the many centuries in the North Carolina Mountains with over 10,000 feet of elevation gain.
7. Or simply sticking with Olympic triathlon level training and jumping into a race when it suits me (pretty much what I did this year) and then making the jump to cyclo-cross like I've been promising myself for about two years now.
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