Ironman Arizona 2013 Race Report

Ironman Arizona Race Report

November 17, 2013

By Iron Eric

 

Not sure even where to begin with my epic journey to Ironman Arizona.  It started more than a year ago when I committed to participating in the race.  It has been since June 2008 since I finished Ironman Coeur d'Alene.  Something got stuck in my head to see how I could do 5 years later.  My run has been so much stronger and I felt I could put in a top notch performance.
The drive to Arizona was pretty easy.  It was a 12-13 hour drive or 850 miles so we decided to drive in 2 days.  Halfway point was Albuquerque, NM.  Nicole, Ariel and I packed our bags and off we went.
 
The day before the race was pretty low-key.  I spent some time near the expo at the practice swim.  This was pretty intense in itself.  I have been having troubles putting on my wetsuit.  It is extra difficult to get it around wrists and ankles.  That's where a plastic bag comes in handy.  Guess what I left in the car.  I went on a hunt to find my plastic bag...I ended up at the expo merchandise mart.  I was finally successful and got my wetsuit on with ease.  I swam for about 20 minutes at an easy pace.  After the swim, I went back to my car and got my bike.  I rode it for about 30 minutes and took it to transition area so it could be checked in.  I got a sneak peak of the run course.  I ran/walked a little back to my car.
 
My in-laws came to watch so we all went to eat at a fancy Italian Restaurant.  My meal was pretty delicious.  I had a salad and a pasta dinner.  Nothing fancy.
 

Race morning was pretty simple.  I woke up at 4:00am.  I ate my cranberry oatmeal shortly after I woke up.  I put on sunscreen, my race clothes and got my stuff ready to go.  I was out the door at 5:10am.  I went alone to the race site, with the anticipation of meeting my crew at the race.  That was a mistake because I never saw them that morning.  We would all go together if we were to do it again. 
 
Once I was in the transition area, there was no leaving it.  I put my GU gels, GU Chomps, Bonk Breaker Bars and GU Roctane Electrolyte beverage on my bike.  I borrowed a bike pump from another athlete.  Next I went to wait in the restroom line.  I didn't have to go until I got in the port-o-potties.  While waiting, I realized I still had my Bike and Run Special Needs Bags.  The athlete in front of me offered to go and put our bags where they needed to be.  In return, I held his spot which worked out for both of us.  I started putting my wetsuit on while in line.  Shortly after I got out, put my race day clothes bag away and it was time to line up for the swim start.

The swim start happened so fast.  I got in the water and swam past the two bridges.  I was moving up towards the middle of the group and "bang" there goes the start of the race.  Mad chaos began with swimmers every which direction.  It seemed like it was mad chaos for the entire swim.  I got kicked in the nose pretty hard at some point.  This seemed to be the worst of it until I kicked someone (accidently) behind me and a heard a low scream calling me a big jerk.  I got out of the swim pretty easily and waited for someone to lift me up.
 
Swim: 1:15:17 (1:56/100m or 1:47/100y)
 
I ran to one of the volunteers that helped me strip my wetsuit.  He had troubles getting the suit of my wrists.  Not a big surprise.  I rounded the corner keeping a close eye for my family.  The crowds were amazing and it felt so special to be participating in this event.  I was shouting my number as I passed the gear bags and got it with ease.  I sat on the grass just before I put on my heart rate monitor, GPS, socks, shoes, helmet, sunglasses, bike gloves and off I went.  It was a pretty simple transition.  I wasn't cold and frozen like previous experiences.  I ran for a quick potty break, grabbed my bike and off I went.  Some other cyclists were having troubles getting on their bikes and I was screaming for them to get out of the way and hurry up.  My family heard me screaming as I found out later.
 

The bike course is a 3 loop course.  Each loop is about 37 miles.  I previewed the course ahead of time which made a big difference.  I knew where the turns were and what to expect.  The first loop was madness.  There were so many cyclists next to me.  I was afraid that someone was going to get a drafting penalty.  As soon as I would pass one, the same one would come back and pass me.  Loop two cleared up and it made riding easier, yet slower. 
 
I had to get off the bike once to pee on the second loop.  I found an open port-o-potty and stopped.  I wasted one minute, but it was better than going while still riding on the bike.  A volunteer held my bike right away as I made the quick stop.  Just couldn't pee on the bike. My hamstring started cramping which made me worry just a little.  The cramp went away by the third loop.
 

I thought my nutrition was pretty dialed in.  I had 6-7 GU gels, GU Chomps (2 serv.), two 21 oz bottles of GU Roctane, tons of Ironman Perform, and two big Bonk Breaker Bars.
 
Bike 5:29:35 (20.39 mph)
  Calories: 3,935
  Min HR: 106  |  Avg HR: 145  |  Max HR: 166
  Z1: 20:37  |  Z2: 3:33:18  |  Z3: 1:38:37  |  Z4: 0:00:36
Loop 1: 1:43:28
  Avg HR: 145  |  Max HR: 160 
Loop 2: 1:50:11
  Avg HR: 147  |  Max HR: 166
Loop 3: 1:59:27
  Avg HR: 144  |  Max HR: 159
 
Towards the end of the ride, I purposely took it easy.  I tried to relax and get my legs ready for the run.  I was searching for my family throughout the big crowds.
 
The run is where I specialize.  I am a great runner and have been working hard for the last couple of years.  I have improved my marathon times greatly and was ready to rock this marathon.  I had my Heart Rate Monitor on so my plan was to stay within a certain range.  My HR started pretty high and I was a little concerned.  The problem I encountered was that I felt great.  I was running smooth, but I felt my pace was a little too fast.
 
Let's just say I hit a wall pretty early during the marathon.  I was feeling sick around mile 6-7.  Not sure how to describe how I felt.  I found a tree and vomited a few miles later.  This helped some, but my pace slowed and it was now challenging. 
 

I ran most of the marathon.  I started to walk at the aid stations when I got coke.  The weather was great so at least I wasn't cold.  I had a pretty bad gas bubble in my stomach which never seemed to improve.  I was great one minute, the next I was in agony.  This was on and off for the remainder of the run. 
 
Despite being worn out, I was still passing other runners.  I was still looking for my family every time I passed Ironman expo area.  I did not see them so I kept on going.  The pickle juice I carried with me was gone, but I chose not to refill it as the Special Needs run.  It really didn't help me this time.
 
The hills seemed massive, but I managed to get past them.  Mile 23 seemed like bliss.  I was headed towards the finish and I knew that the suffer fest was almost over.  I managed to pull off a great last mile as I came in to the finish area.  The sun was down as I finished, but it was an amazing feeling coming through the finish line.

 
Run 3:49:04 (8:44/mile)
  Calories: 2,676
  Min HR: 114  |  Avg HR: 145  |  Max HR: 171
  Z1: 39:01  |  Z2: 2:07:45  |  Z3: 25:39  |  Z4: 34:09
Mile 1-5: 33:22+2:00
  Avg HR: 166  |  Max HR: 171 
Mile 5-10: 44:20
  Avg HR: 150  |  Max HR: 164
Mile 10-15: 44:44
  Avg HR: 142  |  Max HR: 153
Mile 15-20: 46:45
  Avg HR: 137  |  Max HR: 146
Mile 20-25: 47:21
  Avg HR: 143  |  Max HR: 158
Mile 25-26.25: 10:34
  Avg HR: 143  |  Max HR: 158
 
Garmin Watch (8:43/mile)
Run: 3:49:06
Run Distance: 26.14
Avg Pace: 8:43/mile
Best Pace: 5:44/mile
Calories: 3,327

Mile 1: 6:39, Mile 2: 6:47,Mile 3: 7:04,Mile 4: 7:13,Mile 5: 7:38, Mile 6: 8:12, Mile 7: 9:01,
Mile 8: 8:44, Mile 9: 8:41, Mile 10: 8:52, Mile 11: 8:37, Mile 12: 8:55, Mile 13: 9:08,
Mile 14: 9:13, Mile 15: 9:10, Mile 16: 9:16, Mile 17: 9:06, Mile 18: 9:24, Mile 19: 9:39,
Mile 20: 9:30, Mile 21: 9:09, Mile 22: 9:11, Mile 23: 9:19, Mile 24: 9:53, Mile 25: 9:37,
Mile 26: 8:43, Mile 26.2: 0:44

 
I slowly walked through the finish area.  The volunteer who helped me at the finish was awesome!  She asked if I needed anything, I asked for a coke.  I got my photo taken and started walking to find my family.  I managed to get in some food and liquids for recovery.  Not the greatest food (pizza and chocolate cookie), but I was happy to be eating solid foods.  When I got to the hotel I drank my GU Chocolate Recovery drink.

 

Final StatsT1: Swim-to-Bike – 8:12
T2: Bike-to-Run – 3:19

	Distance	Time	Pace	Overall	Gender	Age Group
Swim	1.2 Miles	1:15:27	1:56/100m	839	666	83
Bike	112 Miles	5:29:35	20.39 mph	587	502	66
Run	26.2 Miles	3:49:04	8:44/mile	323	268	41
Overall	140.6 Miles	10:45:27		323	268	41

 

Final Thoughts
After time to think about the race I have come up with a list of items of things I need to work on before Ironman Boulder next year:

• Better Swim (10 seconds per 100y)
• Don’t sit on grass
• Improve Marathon Time (20-45 minutes)
• Better nutrition on the run
• Work on hydration for extreme heat at IM Boulder
• Continue to improve on cycling
• Move up on rankings

Ironman Arizona

Been training hard for Ironman Arizona this year.  It's been quite some time since I have written on the blog.  My bib # is 1523 and I have 2 weeks until race day (11/17/2013).  Another post will be coming soon!!

Iron Eric’s Blog Update April / May 2013

Swim Update

I’ve been doing a good job getting to the pool in enough time to complete my swim workout. I have been swimming around 2200 yards on Monday and Wednesdays and around 3500 yards on Fridays.

Getting into the swimming routine is always a plus. I have a certain set I do every morning.

The Trails Recreation Center pool has been extremely crowded some days. Each lane has at least 2 swimmers, and sometimes 3. I usually don’t mind sharing a lane, it just depends on the swimmer.

Run Update

Where to even start with my run? I feel like I have gone back two steps in my running speed. I have been about 15 seconds slower per mile, during races, no matter the distance.

Hippity Hop Easter Trot 10 Finish

Award Photo with Easter Bunny (2nd Place)

Stapleton 5M start

Bradley 5K Leaders

Leading the Bradley 5K

I have averaged around 30-40 miles per week while adding extra swim and cycling workouts.

Races Completed:
• Hippity Hop Easter Trot: 37:02
• RMRR City Park 4 mi: 23:58
• Bradley International 5K Fun Run: 17:45
• Stapleton Central Park 5mi: 30:05
• Mission Viejo 5K: 18:01

Track Workouts

I missed a couple weeks running with the Phidippides Track Club due to the bad weather. It snowed more than usual in April. I did one track workout on the treadmill at work. Hill repeats have been a success.

Bike Update

A few changes have been made this year to change things up and to get me faster. I have purchased new shoes, cleats, pedals, bike seat, bike bag and a customized bike fitting.

I learned a few things during my customized bike fitting.

1) My bike is outdated
2) I have tight hamstrings
3) Speed is not all about the bike

I have had some good rides and a few long ones. I have been exploring new areas and rode into the mountains with a cycling friend. I have now more than three 65+ mile rides. Each different skill level with one leaving me completely fried.

I need to concentrate more during my rides. I had a minor crash which gave me some bad road rash and a hurt ego. I was able to ride to Bicycle Village and get me bike fixed. It needed some adjustments.

Nutrition Update

Nothing new as far as nutrition updates. Some days are better than others when it comes to eating well. Cookies, cakes and beer have been my weakness.

Weights Update

My Wednesday weight session has been non-existent. I am not sure why I stopped? I should start this back up.

Workout History Data

2013 1-Jan 1-Feb 1-Mar 1-Apr 1-May YTD

Run: 148.39 147.26 141.76 148.03 60.42 645.86 miles
Bike: 278.33 268.61 282.24 354.59 167 1350.77 miles
Swim: 26000 5000 30750 23000 6600 91350 yards

Iron Eric’s Blog Update March 2013

Swim Update
Adding swim sessions back into my weekly routine has been challenging. I started swimming again in December 2012. I started off slow with short workouts. I watched a few swim videos and checked out some swim books from the library. I have incorporated swim drills into my workouts. I have been working hard to perfect my form.

Me at California International Marathon

                           in Dec 2012

I started swimming at the local recreation center that is within 1 mile from my house. I chose to swim there because it opens early, close to home and few swimmers are there at 5am. Shortly after I signed up for a monthly membership, the pool closed for repairs. The pool was meant to be closed for only a few days, but some needed repairs were required. I did not swim much in February due to the closure. The closure put a damper on my swim workouts which forced me to swim at another pool.

Run Update

Running is my strong point. I have logged over 10,000 miles since 2007. I hit an all time high with mileage in 2012 with 2493.57 miles. 2013 has different challenges because my “A” race is Ironman Arizona. This means I need to run less and start swimming and cycling more. This has been a hard task because I don’t want to give up my running speed.

RMRR Trophy Series in Jan 2012

I have averaged around 30-40 miles per week while adding extra swim and cycling workouts.

Races Completed:
• Snowman Stampede
• RMRR Platte River Bar and Grill – 7mi
• RMRR Crown Hill Park – 3mi

Track Workouts

March means early track workouts. I will continue to run with the Phidippides Track Club. I am not certain how many workouts I will be able to attend. I am usually one of the top runners in the group and may want to scale things back a little so I can conserve my energy for the other disciplines of triathlon.

Bike Update
A majority of my workouts have been indoors. Colorado is hit or miss when it comes to the weather and I need to make sure the roads are in safe conditions. I have had a few long sessions outdoors and anticipate learning new road and paths to travel. My mileage is 600+ which is close to last year’s totals.

I hope to do more century rides in 2013. I want to build the endurance and strength to ride long.

I will be making a few big purchases this year to enhance my cycling performance. Shoes, pedals, seat and a customized bike fitting will improve my cycling.

Nutrition Update
I have changed my nutrition and eating habits. Starting in the 2nd week of February I went on a Fodmaps Diet plan which consists of No Gluten, No Diary, No artificial sweeteners, No High Fructose and limits certain fruits and vegetables. I have been trying to relieve some stomach issues: cramps, bloating and gas. I have had these issues for several months now. This new diet has helped improve some of the symptoms, but not all. I have been slowly consuming dairy, wheat and other products. This has not made my symptoms worse, but not better.

Snowman Stampede in Feb 2013

My goal is to eat as healthy as possible.

Weights Update

I lift weights every Wednesday afternoon. I have 8 straight weeks of workouts now. My goal is to strengthen my muscles to improve my triathlon disciplines.

Workout History Data

Jan-13 Feb-13 Mar-13 YTD

Run: 148.39 147.26 24.93 320.58 miles

Bike: 278.33 268.61 57.73 604.67 miles

Swim: 26000 5000 7450 38450 yards

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.