New Year, New Challenges

It's a new year.  2013 has come and I am ready for some new challenges.  I will be swimming and cycling more and hopefully take some private lessons.

What will this year bring?

More Volunteering
Active on my Blog
Ironman Arizona
Recover from my nagging groin/stomach


2012
California International Marathon: 2:48:57
Denver Marathon - 2:49:46
Another Bolder Boulder
Great track workouts
Super fast 5K's
...and a nagging groin/stomach issue

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.

VIP

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

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

Post-Race
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.

Nutrition
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.

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 4^th.  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 4^th 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 3^rd 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 2^nd 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 3^rd 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.

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
Stretch

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

Podcast Links

Endurance Planet (http://www.enduranceplanet.com/)

Pace Per Mile (http://www.pacepermile.com/ )

 



Big Strides

I have some made some big progress this year.  I have several Personal Bests/Records. 
1 Mile
I ran 4:49 at the Metro Mile in July 2011

5K
I ran a 17:02 at the Bradley International 5K fun run

10K
I ran a 34:44 at the Orange County 10k in CA
Marathon
I ran 2:56:37 at the Denver Marathon

Half-Ironman
Total time of 5:15:07 at Ironman Boulder 70.3

What has been my success?  How much more can I improve?  What brings next year?  This year I have improved the track workouts, P90x, better nutrition and gave it my best.

2011 Boulder 70.3 Race Report

Pre-race routine
I set my alarm for 4:00am, 4:15am, and 4:45am. I wanted to make sure I got up. I got up by the about the second alarm. I changed my pre-race meal slightly today with a little less oatmeal.  I am going to this race solo again this year.  Way too hot for my family.  I had most of my stuff packed in the car the night before so I was able to sleep for just a little bit longer. I brewed some coffee and I was out the door.

Event warmup
Traffic getting into the reservoir was pretty bad.  I had an extra 15 min. since the last race.  I've been getting faster at setting up my transition area.  I dump all the stuff out of my bag and neatly place my shoes, gels, helmet and other stuff in an organized fashion.   I went to my car a few times to drop off my extra stuff.  Restroom breaks were somewhat minimal today.  I left my shoes and socks next to a tree.  I figured it wouldn't be the end of the world if they were gone when I returned.  I started in the 2nd to last wave so I had some time to spare.  Of course, by the time I got in the water for a quick warm-up, I had less than 5 minutes to start. 

Swim
I had prescription goggles this year so I was able to see.  I sure did miss the tinted goggles.  I am not a super fast swimmer, but I am consistant.  I was able to see swimmers and the buoys.  Amazing!!  My sighting seemed to be great and I kept on course pretty well.  I looked at my watch a few times during the swim and I knew I was on my pace. 

I have had slight issues in the past with cramping, or feeling like this swim was never going to end.  I didn't really have any fears or issues this year. 
40:38 (2011)
47:55 (2008)
39:25 (2007)

T1
They say to practice transition.  I should probably do that some time.  Transition wasn't too bad and was a little faster than the last race.  The transition includes the run from the swim end to the leaving with your bike.  The baby pool saves time since I don't have to worry about wiping off my feet.
2:17 (2011)
1:58 (2008)
1:51 (2007)

Bike
I had a pretty good start on the bike.  I was passing people left and right which got old.  I tried keeping an even pace throughout the race.  I passed my friend Duane around mile 5. I shouted "keep it real, be strong".  Sure was great to see him on the course.  I also passed my other friend, Erin at about mile 6.  The course seemed pretty fast and I was rockin.  The downhill section came and it seemed that it wasn't as steep.  I maxed at 40.4mph where in years past my max was 43.7mph(2008), 45.1mph(2007).  I always try to pace myself and my average cadence is usually between 90-100rpms. I was playing leap from with a few riders.  Those who had spectecular bikes passed me on the downhill, but I would catch them going up. I saw a rider or two who had the same bike as mine.  I shouted "cool bike".  I mentioned once "I have the same bike".

My nutrtion on the bike was fair.  I had a shot of GU Roctain's about ever 35-40 minutes.  I also had my GU brew.  I drank about 36oz of GU Brew, some water, and just a little Gatorade Pro Perfrom.  I don't think I drank enough??  I probably had about 40-44oz of liquids on the bike.  I also took 4 endurolyte capsules.  Not the easiest to take while riding, but I managed

There is one turn-around part that was pretty nerve racking during the first look.  I had to slow down big tme because a few riders nearly stopped and hogged the entire area.

I was pretty tired/wasted by the second turn-around part.  I was starting to feel a little lousy and I regreted not taking any chamois butter (helps with chaffing around the saddle areas).  I didn't want to stop, but I sure did feel like it.  It didn't seem too hot, but I poured water on my back.  If felt pretty good for a short time and then it dried up.

Bike Split 1: 27.85 mi (1:19:20) 21.06mph
Bike Split 2: 28.15 mi (1:24:05) 20.09mph

2:43:25 - 20.56mph (2011)
2:40:32 - 20.9mph (2008)
2:38:23 - 21.2mph (2007)

Here is the the time that my bike computer said:
Time:
Odo: 1907.5 miles
Max: 40.4 mph
Avg: 20.5 mph
Distance: 56.31 miles

T2
Someone racked their bike in my spot.  I couldn't find my stuff and I was getting frustrated.  T2 is usually pretty fast and I am quick. I finally found my stuff and hurried.
1:41(2011)
1:14 (2008)
1:28 (2007)

Run
Time to rock!  I was ready to push it hard and finish the race strong.  I have been training hard for the run and my goal was to run 1:30-1:35.  The first few miles were awesome! I ran 6:53 and 6:59.  That is pretty good considering there is a good uphill section.  I passed the first aid station and I think I grabbed some water.  I did not bring my race belt this year, but I did manage to bring my Garmin watch.

I started to feel a little sluggish around mile 4.  I looked at my watch and I knew the possibility of going sub 5 hours was almost gone.  I had to use the port-o-potty so I found the next one.  It was in use.  I am not waiting.  I found the next one was open about 1/2 mile later.  When I stopped, but I felt my legs cramp.  They were pretty crammped from the start of the run, so I knew it could be a long run. 

The next aid station I drank some cola.  WOW.  This stuff was great, but only when it was cold.

Gatorade, cola, water, Ice, water on self, sponge, repeat.  I did this nearly every aid station from this point on.  It wasn't always in this order.  I missed the sponges more often then not.  I even got once sponge that was sandy.  It seemed that I was pretty dry coming into the next aid station.  Amazing what hot weather will do.  I only had one gel around mile 4.  I was pretty hungry.  It was the only gel I had.

I passed my friend, Ted Dunst around mile 5.5.  I didn't stop to talk.  I told him good job and I kept going.  I almost feel like I was being rude, but no time for chit chat.

The wind picked up big time during the second loop.  On top of the hill I saw one lady get blasted by a dust storm.  My hat flew off around mile 11.  It didn't go far, so I had to get it.

Mile 1: 6:56, Mile 2: 6:59, Mile 3: 7:34, Mile 4: 7:42, Mile 5: 8:22, Mile 6: 8:04
Mile 7: 8:25, Mile 8: 8:34, Mile 9: 8:25, Mile 10: 8:22, Mile 11: 8:16, Mile 12: 9:07
Mile 13: 8:35, Mile .1: 0:44,

Rest time: 0:55 - includes quick bathroom break, stopping at aid stations, etc.


Run Split 1: 6.55 miles (51:12) 7:49/mi
Run Split 2: 6.55 miles (55:54) 8:32/mi

1:47:06 - 8:10/mile (2011)
2:00:24 - 9:10/mile (2008)
2:00:14 - 9:12/mile (2007)

Total time:
5:15:07 (2011)
5:32:01 (2008)
5:21:24 (2007)

Cool down
Cool down is what I needed.  I was hot and shaking.  I felt dizzy and needed to sit down.  I debated sitting down at the medic tent, or somewhere else.  I went with somewhere else, but just a minute later I went and sat down at the medic tent.  They gave me a very cold and wet towel.  This made the biggest difference!!!  They also gave me some Nuun recovery...which I am not too sure of?

No ice baths this year.  Just didn't seem like fun.  It took about an hour to get outside the Boulder Reservoir.  When I got home, I took a shower and tried to nap.  Didn't sleep much.

This was the longet triathlon since 2008.  After I look at my results, I am pretty happy with my performance.  I have improved on my run time by almost 13 minutes.  I set a personal record by 6 minutes.

My 2011 Totals

My 2011 Totals (Swim, Bike, Run)

January
Swim: 0 yards (0 miles)
Bike: 119.01 miles
Run: 121.70 miles

February
Swim: 0 yards (0 miles)
Bike: 251.18 miles
Run: 128.79 miles

March
Swim: 17,150 yards (10.0 miles)
Bike: 240.91 miles
Run: 179.39 miles

April
Swim: 28,800 yards (16.9 miles)
Bike: 291.26 miles
Run: 136.72 miles

May
Swim: 21,600 yards (12.7 miles)
Bike: 333.63 miles
Run: 140.56 miles

June
Swim: 15,500 yards (9.1 miles)
Bike: 326.45 miles
Run: 134.14 miles

July
Swim: 20,140 yards (11.8 miles)
Bike: 326.81 miles
Run: 164.51 miles

Total
Swim: 103,190 yards (60.7 miles)
Bike: 1,889.25 miles
Run: 1005.81 miles

Starting Supplements / Results / Goals

Starting Supplements

I have started taking supplements last week. It is something I have been thinking about and want to make sure my body is well taken care of.
Fish Oil, Magnesium, Vitamin C, Vitamin D, Calcium

Metro Mile
A big goal this year was to break a 5:00 minute mile. I’ve been going to track every Tuesday so I have been working extra hard. I ran a 4:56.97 on the track and I ran a 4:49 mile at the Metro Mile.

Boulder Peak Triathlon – 1:24:17
  -Division Place M30-34: 14/84
  -Sex Place: 106/632
  -Swim: 15:44 (Rate 2:06/100m or 1:47/100y, Rank 518)
  -T1: 1:54
  -Bike: 47:09 (Rate 22.0mph, Rank 183)
  -T2: 1:17
  -Run: 18:13 (Rate 5:52/mile, Rank 20)

Boulder Sprint Triathlon – 2:27:55
  -Division Place M30-34: 15/94
  -Sex Place: 127/718
  -Swim: 31:45 (Rate 2:07/100m or 1:58/100y, Rank 735)
  -T1: 2:39
  -Bike: 1:12:41 (Rate 20.9mph, Rank 179)
  -T2: 1:24
  -Run: 39:26 (Rate 6:21/mile, Rank 58)

Coming Up…

Ironman Boulder 70.3 Sprint Triathlon – Goal Sub 5:00
  -Division Place M30-34:
  -Sex Place:
  -Swim: 37:00 - 41:30 (Rate 1:45-1:58/100y, Rank)
  -T1: 2:00 - 2:30
  -Bike: 2:40:00 – 2:48:00 (Rate 20.5-21mph, Rank)
  -T2: 1:15
  -Run: 1:25:00 – 1:35:00 (Rate 6:30-7:15/mile, Rank)

Denver Marathon - Sub 2:50

Trail Racing

Trail race is much tougher than road racing!!

The Bad
Uphill, dirt, uneven paths, sun, rocks, turns, getting lost (just saying),  limited facilities, little or no cell phone coverage, going out way to far, big hills.

The Good
Being out in the wilderness, shade, fresh air, fewer people, down hill, easier on the knees.

I went to Greenland, CO today and participated in the Greenland 25k.  I ran it in 1:48:35.  I finished 4th overall and 2nd in my age group.  It was a very warm day today and I should have brought some water.

I was being chased by the #1 female, and she was good.  I broke away on the uphill and she was chasing me again on the downhill.  She was so close and I pushed it extra hard.  I didn't think she would ever catch me.  Getting closer and closer.  I picked up the pace.  She was still behind.  3 miles left...now two.  I kept a close eye.  I was in 5th place and wanted to keep it that way.  Less than a half mile to go and I was nearly sprinting.  I knew she wasn't going to catch me, and slowed down just a little.

I didn't care about anything, but getting 5th place.  I ended up 4th place.  Guess I don't think to well while I run.  Crazy!!  Good race and I would highly recommend the Greenland 25k/50k to any trail runner.