Friday, October 5, 2012

Denver Rock n Roll Marathon 2012 Race Report

The Expo
I was able to help out GU Sports at the expo this year. I learned from last year and I brought a bar stool. I was able to sit a big chunk of the time, but was up high so it wasn’t rude when I spoke to participants. I learned a few things about GU products and felt that I did a good job representing the product.

I walked around the expo twice. The first day I had a few snacks and tried some new products. I tried to be conservative on the second day. I love going to expos and talking with the vendors. I didn’t talk as much this year to the vendors.

I received a VIP pass from GU Sports for working the expo. GU is a big sponsor of the race, and as being an ambassador, I got VIP tickets. I wasn’t quite sure what to expect, but this was amazing. Nicole and Ariel came with me on race day. We parked in the VIP lot. The VIP lounge made it easy and simple. Portta Potties, VIP bag check, morning treats were just a few benefits. I sure wish I would have had some food and drink before the race. Maybe next year. The Pre-race was a snap. I left to the start about 10-15 minutes before the start. I was able to use the restroom one last time and stayed in my warm up clothes as long as possible.

Marathon Start
I wiggled my way to the start line and got close to the start. I tried not to get too close because I feared I would go out too fast. The Colorado Rockies manager, Jim Tracy, got the chance to start the race. Cool to see him up close. My fingers and toes were a little cold and numb.

Miles 1-5
I kept telling myself to take it easy. I tried hard not to go out too fast. My Garmin watch always seems to go out of signal while in downtown Denver. I used my Timex watch in conjunction because I knew of Garmin’s faults. The miles seemed easy. I passed Kerry Kuck, blind runner, and told him to have a good race. I was in close range with Tristan Mitchell, but I knew he was running the half marathon.

Mile 1 6:06
Mile 2 5:46
Mile 3 6:10
Mile 4 6:08
Mile 5 6:09

Miles 6-10
I had mile first gel just before mile 6. I was doing well with liquids and it was nice to see the course again. I ran this part of the course several weeks ago. I was able to see who was ahead and who was trailing. It was nice to see some of my running friends. I was happy with my 10K and 10 mile split times.

Mile 6 6:19
Mile 7 6:04
Mile 8 6:08
Mile 9 6:38
Mile 10 5:56

Miles 11-15
I made the marathon / half marathon split turn perfectly. The signs were perfect. Ryan Turbyfill and his family were on the course and I saw them twice. It was so awesome to see them and I was giving out high fives. Half marathon split time was perfect. It was almost a little too fast. I had my second gel just before the 12.6 water station. I had a runner or two pass me after the half marathon point.

Mile 11 5:49
Mile 12 6:24
Mile 13 6:34
Mile 14 6:13
Mile 15 6:34

Miles 16-20
I felt my first leg cramp around mile 15, which was same as last year. It was starting to get a little tough. The course was still familiar and I knew I should try to reserve as much energy as possible. I had my third gel around mile 19. I had more Gatorade because I knew the sodium content was higher. I was pretty satisfied with my 20 mile split time. It was a little slower than my training runs.

Mile 16 6:35
Mile 17 6:41
Mile 18 6:29
Mile 19 6:30
Mile 20 7:07

Miles 20-26.2
Here comes the toughest part of the marathon. I didn’t struggle as much this year with the final miles. I had a few more runners pass me, but I remember passing one. My legs were tight and cramped, but I was mentally tough. During the last mile I had a runner gaining on me. He had an orange shirt and the big uphill was coming. I wanted to work hard so he wouldn’t catch me. The finish was a dead sprint. A different runner was gaining distance fast and I wasn’t sure if I could keep ahead. He caught me. Another one was coming, but never caught me. What a close and tough finish.

Mile 21 6:39
Mile 22 6:40
Mile 23 7:03
Mile 24 7:16
Mile 25 7:12
Mile 26/.2 8:11

Overall 14 of 2166
Division 5 of 211
Gender 13 of 1211

After I finished my calves, hamstrings, hips, and even my right shoulder has some of the most intense cramping I’ve ever witnessed. Things settled down after some ice and I slowly went to find my family. I decided to go to the medical tent because my fingers were a little tingly and I was shivering. When I arrived (50 min after the race), I had serious cramps again. The medics took my temperature which read 102, then again at 102.2. Ice and deep breaths helped my temperature even though I was still shivering.

I transferred medic tents where the staff took a few tests. My blood sugar level was at 72, Blood pressure was normal, temperature returned to normal, sodium normal, and every thing else normal. I was given an IV and drank a highly concentrated sodium sports drink. I was taken to be warmed up by the sun and left within an hour.

I had 4 GU gels during the race (1 every 6 miles). 3 where GU roctanes which have more sodium and potassium then the regular GU gels. I drank at nearly every aid station. I drank Gatorade Endurance (which has a high amount of sodium) at every other aid station. When I knew I was starting to cramp I consumed more Gatorade. At some point around mile 18-20 I noticed my stomach was sloshing a little bit.

The nutrition and weather was nearly the same during my high intense training runs. My body did not cramp during the training runs. I ran 20 miles of the race course several weeks ago. I am on a mission now to find out solutions to my cramping and solve it.

Friday, August 24, 2012

Recent Happenings

Father’s Day Mile
The Rocky Mountain Road Runners hosted a 1 mile race on a Thursday night at Denver City Park.  This course was created to be fast and fairly flat.  This event was in early June so I had 3 solid months of track workouts.  How do you train for a Mile event when you are training for a marathon?  Good question.  I ran 5 easy miles early that morning in hopes that I could recover in enough time.  I also took it easy at the track workout 2 days prior.

My goal was to set a personal best.  The first 400 was screaming fast.  I had some awesome competition and I was nearly leading the pack.  I glanced at my watch and by the 800 meter mark I was well on my way. I was too far ahead and the last 800 meters was slower.  I could tell I was slowing down.  It was time to hold on and finish strong.  Too much energy was wasted and the lead pack slowly got away.

Time: 4:52
Overall: 6th
AG: 2nd

Slacker Half Marathon
Slacker Half - Half way point.
The Slacker Half Marathon runs from Idaho Springs to Georgetown.  It starts at 7000+ feet of elevation and most of the race is down hill.  I have done this race before, but I learned a few things.  Nicole drove me to the start this year which reduced a large amount of stress.  I had more time to relax and the restroom breaks didn’t seem as dire.  The trail to this course has been modified some.  The gravel seemed to be better packed and had a wider trail.  Many of my running friends were at this event, so it made a better experience overall.

The race is downhill almost the entire way.  I was running at a good pace and tried to control myself on some of the downhill.  Putting on the breaks often made my recovery time last a little longer than usual.  Nicole and Ariel were cheering me on at the halfway point and at the finish.  I was able to push harder this year and didn’t fatigue as fast.  I think I was better prepared and ran a smarter race.  This resulted in my best half marathon time.

Time: 1:17:41
Pace: 5:56
Overall: 5th
AG: 3rd

Liberty Run 5K
The Liberty Run 5K was on July 4th.  We missed the neighborhood hoa’s kid parade to make this event.  I usually don’t run events on holidays.  This was the first race I’ve run on 4th of July.  Ariel got a chance to run in the Kids fun run before the main race started.  It was neat to see all the kids run and have a good time.  Shortly after the kids run, I went and warmed up.  I barely gave myself enough time.  I got back in enough time for the national anthem and brief stretching.
Liberty Run 5K Start

The race started fast.  A few runners dashed out too fast.  I held back some knowing they wouldn’t last.  They didn’t last and fell back after ¼ mile.  I did have some good competition where I was able to push my body hard.  Two runners slowly got away from me inch by inch.  They were gone by mile 1 or 2.  Not by best race, but I was able to pull off another personal record.

Time: 16:35
Pace: 5:21
Overall: 3th
AG: 1st

Rocky Mountain Road Runners (RMRR)
Stapeleton 5K Fast Male & Female
I love my running club.  I am the Membership Director.  I send out all the renewal letters and membership material.  I make sure the data is correct in the membership database.  I also help co-race direct a few races during the year.  RMRR offers 12 races a year with distances ranging 2-10 miles.  I have become the elite runner in the group.  I am defending the male scratch (fast male) award from 2011.  The club runs on a handicap system so all the fast runners are last.  I have been last for countless months.  I enjoy socializing with my fellow runners and help out when I can.  We have BBQs, pancake breakfasts and other social events that make the club enjoyable.

RMRR Marathon Training Series (MTS)
The Marathon Training Series (MTS) is part of the bread and butter of the club.  The MTS offers a 10 or 20 mile supported course 3 times in the spring and 3 times in the fall.  The fall course is offered in perfect timing for several big fall marathons (ex Denver or Chicago).  The fall course is setup for runners to go out 5 miles and 5 miles back on the Big Dry Creek Trail in Westminster.  The 20 mile option course is repeated twice.

I owe big thanks to GU for being a sponsor of this event.  GU gels are given on the course every 2 miles.  The Aid stations are at miles 2/8/12/18, 4/6/14/16 and 10/20.  I have been timing my nutrition to drink at every aid station and consume a gel every 6 miles.

I also provide GU trash cans, literature about (GU, GU brew and GU chomps) and a running/triathlon inspired poster.  I also give a quick nutrition talk before the race begins.  I tell the runners to make sure they are well hydrated and not to forget about nutrition.  I tell them about the gels on the course.  I tell them to contact me if they have any questions about sports nutrition.

MTS #1 - 20 miles
Time: 2:06:29
Pace: 6:19
Overall: 1st
AG: 1st
Track Workouts
Track workouts are critical to my speed and success.  This is my 3rd year running on the track and I run with a group called the Phidippides Track Club.  I run almost every Tuesday evening.  Track workouts are my 2nd workout of the day.  I can’t make all the workouts so I adjust my schedule to get the workout in.

That's me in front.
I think I run too hard some days.  I don’t hold back unless I have an upcoming race.  I don’t waste time and give it my all.  There are some other great runners in the group so I can push myself to new limits.  I enjoy the camaraderie of the group and give full support to everyone.

Denver Rock n Roll Marathon
My “A” race of the year is the Denver Rock n Roll Marathon.  I have been training extremely hard this year.  My goal is to run a 2:46 marathon.  This will be my 3rd attempt at this goal pace.  I’ve learned from a few mistakes I’ve made in the past and eager to tackle the grueling distance.  I have been averaging 60-80 miles per week and my longest run has been 22 miles.

I volunteered for the expo last year just 2 days before the race.  I was on my feet all day.  I will try harder this year to keep off my feet.  GU is a big sponsor of the race so I will be in full support and help out any way I can.  No wrong turns, no cramping and I will stay on top of my nutrition.
Hippity Hop 10K Overall Winner

My GU Usage
Track Workouts – 1 gel 10-15 prior
Hot Workouts – I try to plan my runs where the courses will have access to water.  I don’t bring liquids on most runs less than 6 miles, unless the temperature is over 90 degrees.  Runs over 8 miles I will take a gel every 6-7 miles or 45-55 minutes.  I will start consuming GU Brew after mile 2.  I try to sip at least 2-4oz every mile. 
Long Workouts – I fill up my water bottle full of GU Brew and I bring a GU Brew tablet for midway point.
Bike Rides – 2 bottles of GU Brew, chomps, gels and tablets just in case.
Early Morning Runs – I enjoy some GU Chomps just before my early morning medium long runs.
Recovery – during big workouts I will use GU Recovery drink shortly after.

Tuesday, February 7, 2012

New Goals, New PRs

I have several new goals for 2012.  My goal is to set some new PRs in the following distances:

1 mile: 4:48 or less
5K: Sub 17:00
10K: 34:44 or better
half-marathon: Sub 1:22
marathon: 2:46

I guess I should think about focusing on one race.  Bolder Boulder is coming up in May so I think I will start training hard for a super fast 10K.

I ran on the treadmill again today and did some speed work.  Here was my workout:
Warmup: 2.6 miles
2x1 mile @ 6:15/mile pace
.25 mile rest between miles
1x1 mile @ 5:45-5:50/mile pace
Cool Down: .25 miles

Pretty good workout.  I like the speed work because it makes the time pass by faster.