Ok, where to start this week. This post will cover last week and this week due to the short holiday week. I am off Work for the July 4th holiday starting on Thursday (July 3rd) through Sunday (July 6th). This is the last big week for me before my next race. The Interlochen Triathlon in beautiful northern Michigan. This was my first ever triathlon a year ago and I have a LOT of friends doing this triathlon this year. Last year we had 10 of us who did this tri, this year we have around 20 of us that I can think of. We are planning a long weekend of camping and friendship. I will again be doing the Olympic distance in prep for my half Ironman a few weeks later. More on all of that next week.
Training, When we last left our super hero he was ruminating on his humiliating lack of fitness on the bike and vowing to make a come back to defeat the evil forces of wind and gravity. haha well maybe not quite that dramatic but hey, it is my blog and if I want to embellish I have the artistic license to do so. But I digress. I have made the bike a major focus in the past 2 weeks and I am starting to see the fruits of my labor. Saturday I took a couple hour trip west to the Grand Rapids training camp, also known as my wife's friend Tammy's house, and got to ride in 15-30mph winds over some of the hilliest terrain I've ridden in a long time. I am yet again reminded why it seems that the winners of every triathlon, I have raced, always come from the Grand Rapids area. They have the biggest hills to train on!! If I had that for my daily riding enjoyment and torture I would be so much better. I managed a 2 hour ride and only made it 34 gut wrenching, smile plastered on my face miles. I am not kidding people passing my must have thought I was on something, I could feel myself smiling constantly. It was a great test and my legs felt great afterward. A week ago I ran my 11 mile trail run around the state park. This is my litmus test of sorts. I feel like if I can run that trail run solid, then flat pavement should be a cake walk. I ran it my fastest time yet in 1 hour 48 minutes and I wasn't wiped out for the rest of the day. I know my fitness is getting up where it needs to be now.
On the nutrition front, my plans for Steelhead are starting to take shape. I'll be using Interlochen as the final test for my Steelhead nutritional strategy. So far, I've been testing Hornet Juice and Cliff Shot Blok's. Last week my Infinit order arrived and after a couple of longish rides with it I am definitely adding it to the race day strategy. It has the right mix of carbohydrates, protein and electrolytes. The flavor is tolerable and growing on me. But, most of all I am having no cramping issues during the tail end of long bike rides and I feel physically good even after harder efforts. I've had no GI issues from it as well, which is a major bonus. Next week I'll layout my Interlochen "real life" test for nutrition.
Ok, this coming holiday weekend I will be off to either a northern Michigan training camp location or back to the Grand Rapids training camp. Either way I plan on getting lots of riding and running in with some open water swimming along the way. Look for a big jump in mileage this week as it is lots of time off coupled with my last big build week before Interlochen. I'm hoping to build this week, mini taper/recovery next week before the race then train hard right off Interlochen into another week and half build with a week and a half taper for Steelhead. The next month will be tough but the week before Steelhead will make it all worth while.
So, for all you U.S. folks out there have a great 4th of July, take a moment to thank someone in our armed forces for making the sacrifices they do for our freedoms we enjoy. For everyone regardless of nationality let's all try to perform at least one random act of kindness in the true communal spirit of triathlon over the next week.
Monday, June 30, 2008
Monday, June 16, 2008
Motor City Race Report
Sunday was my first attempt at an Olympic distance triathlon. The triathlon was on the once very beautiful Belle Isle, right near downtown Detroit. I picked this one specifically because it was a bigger event, I need big event experience this year to prepare me for Steelhead. Besides, nothing and I mean nothing scares me about swim starts so why not go big or go home. One last item of note about this race, I had soft goals and no idea what to expect going in. I didn't taper and if anything upped my training intensity in the past week. Not a great recipe but this was a C- minus race just for the practice.
I made the 2 hour drive down to the race site on Saturday afternoon to preview the course get signed in. Not off to a good start though, I left town an hour later than I planned and had to drive the 5.8 miles around the perimeter of the island twice to find the entrance to the area T2 and race registration were. I arrived with 20 minutes to spare before packet pickup/sign in closed. whew, ok, I hoped we were back on track. After getting signed in and picking up my race packet I took some time to look around and get acquainted with the layout. This was to be a 2 transition location event. T1 was about a mile up the island by the swim location, T2 and the finish line were at the main sign in location. I would need to remember not only to bring everything for the race but also a second transition bag to put my wetsuit and T1 stuff into before taking off on the bike. Once I felt comfortable with the way transitions were laid out and the swim location it was off for a drive around the island. Drive, why drive you say? Well, two reasons mainly, first it was getting later in the day and the island was PACKED with people. Apparently half the population of Detroit was attempting a picnic with loud boom boxes, barbecue and adult beverages. There was no room on the island to ride my bike safely with all the people and traffic. So I drove the bike course and made my mental notes as I went. I was glad I did, there was a section of the road on the back side of the island that had a ton of bike eating pot holes. The race director had obviously been working hard though as almost all of the pot holes in the bike course had bright green paint circling them. I firmly believe that you should ride or drive every course, both bike and run, sometime in the day or two before a race to get your final strategy and mental notes in order so there are no course related surprises come race day. With that done it was time to head in to town and get checked into my Hotel, lay out and pack the transition bags, eat my customary pasta dinner and turn in early. Back on schedule, let hope it stays that way.
Race morning. I wake up in a panic! why is it so light? I look at the clock, it's 5:30am. CRAP!!!! Where was my wake up call!! I need to be at the island in 30 minutes when bike check in an T2 opens for setup. Crap!!! Crap, crap crap!!! Ok, deep breath. this is no time to truly panic. What is triathlon after all, deal with adversity and move on. Luckily I packed everything up the night before. I also shaved and showered the night before I was completely ready. All I had to do was get dressed, down some coffee and check out. Ok, deep breath. We planned for lots of extra time at the race for mental prep, now it would have to be on the fly. I arrive at the island at 6:15am, find a parking spot and start getting my gear around. Everything is moving like clock work now. I finally get to T2 for setup 15 minutes before it closes, I set it up and hop on my bike to ride it over to T1, chip pickup and body marking. I am there at 7:05 am along with 700 of my closest friends who are all trying to get their chips and body markings at the same time. I drop the bike and swim gear in T1 and decide I better get in line before it gets any longer. After waiting and begging my way to the front of the chip pickup line, I move over to body marking and decide it is getting close to race start so I better just jump right up front. I explained my situation to a few wide eyed, obviously first time, sprint people and they let me in. Body marking complete, 10 minutes left to race start. Now I'm not one to panic. This time however, I was beginning to panic, I still had to get my wetsuit and setup T1 AND get mentally right before this race starts. How was that ever going to happen? I head over to T1 set up my spot and get my wetsuit on up to my waist. What's that I hear over the loud speaker? Crap!!! 3 minutes to race start and some instructions I can't understand. I grab my goggles and swim cap and run.
Get to the waters edge, get some assistance getting zipped into the wetsuit, dive into the water just enough to get wet so I can settle the wetsuit a little and run over to the starting chute. "1 minute, until race start." comes over the loudspeaker. Ok, mental prep time now officially cut out, haha. I push my way to the front of the pack. Have I mentioned that swim starts don't scare me any? Now, finally now I am comfortable and relaxed again. The world comes to a screeching halt and time slows to a crawl. This is a beach start, I seem to have forever to jostle for position and pick my line I want to the first buoy. THIS IS COOL!!! Man I love competing in triathlons. Then, time comes back up to full speed. 10, every muscle tenses, 9, 8, I ready my watch to time myself, 7, 6, 5, I dig in my toes, 4,3,2, the horn goes off!
Swim: goal time: 30ish minutes actual time: 30:20
Distance: 1500 meters
The swim felt pretty good. The first 500m were against the current, at times it felt like I was swimming in place but every time I sighted on the buoy's I was getting closer to the turn. The middle 500m were with the current and I felt like I had a jet pack on. Only problem to this point was couple minor elbows and kicks to the body during the first turn, all in all not too bad. I hit the turn back for home and it was like hitting a brick wall. Man am I glad I do a LOT of pull sets during my swim workouts. I dug in, hoped onto the hip of some younger kid that tried to pass me and drafted off him the rest of the way in. I felt pretty good at this point. As I stood up I decided I was walking rather than running out of the water. The extra 10 seconds wouldn't kill me and I'd get my legs back under me quicker. By the time I hit the beach I had my wetsuit down to my waist, cap and goggles off and my legs felt pretty good. Time to jog to T1.
T1: goaltime: none actual time: 2:46
Note, I WALKED through all transitions. I had read somewhere that taking that extra few seconds helped you stay better focused and conserved a small amount of energy for the next stage of the race. This was a new thing I tried at this race and I can say, it sure didn't hurt me any. T1, I had to not only ditch the wetsuit, but I also had to pack it and everything else not going with me on the bike into a bag that the race volunteers would bring to the finish for later pickup. With all that in mind, I'm not too disappointed in this transition time. A little slow but I wasn't putting ANY importance on the transitions here.
Bike: goaltime: 1 hour 15 min give or take actual time: 1:19:23
Distance: 23 miles
The bike was sweet!! pretty much flat, a couple of small rollers and 1 tight corner right at the top of the biggest hill and, of course, in to the teeth of the headwind. I held back big time on the first lap. This was a 4 lap ride and I felt I would be wise to conserve and learn on the first lap then I'd know where and when I could hammer on the last 3. This turned out to be a pretty good strategy. I would fly around 20-22 mph on the flat downwind side and maintain with a high cadence around 16-17 on the headwind, rolling hill side. I knew my bike fitness was lacking coming in and I was surprised I was able to maintain this pace as easily as I was. It kinda bit getting passed by all the $10,000 bikes and people looking like they were working half as hard as I was but I was trying to stay within myself. And I felt like I did a pretty good job of it until I got to the run.
T2: goal time: none Actual time: 1:51
Ok, so maybe I took a little too much time on this one. But, in my defense, uh no. I actually have no excuse for this one. I have new Zoot racing flats so the shoe change is quick. I only had to throw on a hat and my number belt so I have no clue why I seemingly took a nap in this transition. Again though, I'm not too worried here. I really wasn't putting any emphasis on my transitions at this race.
Run: goal time: sub 1 hour Actual time: 1:17:10
Distance 6.6 miles
Ok, I new I was in trouble coming out of T2 and running over a small humped up bridge and both thighs locked almost solid! Not a problem I've had before. Usually I get calve cramps, bricks and nutrition changes have helped this immensly. This hurt!! I figured it was better to be safe than sorry and maybe if I just walked for a minute I re-adjust from coming off the bike. For about 2 seconds I considered calling it a day and quiting. Then I remembered what I always tell my son. At some point during every race it is going to hurt and it is going to hurt bad. But if you just focus on the moment, start micro managing the race so your goals become very small, sooner or later it will start feeling better and if that doesn't work then just remember pain is temporary, finishing is forever. With those thoughts in mind I started running again and with in a few minutes, this time, I was cramping again and when I wasn't cramping I just felt like I had no legs under me at all to run with. I was rapidly learning what blowing up in a race felt like and it sucked! Ok, I have to adapt and figure a way to get through this. I settle on a plan, run 10 minutes, walk 2 minutes. I use this method when I do my trail runs and even when it hurts the most I can usually keep that up for hours. 2 miles down and it's starting to feel a little better. at the turn around, 3.3 miles, I am feeling like ok, this is do-able. I know I'm not setting any speed records but I am at least maintaining a pace and mentally I'm feeling better. Next I start looking for people who look like they are struggling as bad or worse than I am. I start cheering them on and telling them hey, lets just jog to the next sign post. Somehow between my internal struggle and cheering on others in my condition I manage to hobble through the second 3.3 mile lap. As I came to the finish chute both my legs were cramped so bad it felt like I was running stiff legged. But I finished!!! I had pushed myself farther than I have ever gone before in a race and survived. I learned a few things along the way but I finished.
Final time 3 hours 11 minutes 29 seconds
Out of this I take a few things.
1) my fitness on the bike is not where it needs to be. I spent to much of the energy bank on the bike and had nothing left for the run. This will be a focus over the next few weeks before my next race.
2) My nutrition plan was pretty good. I maybe could have used more sodium to help with the cramping but I already have a plan to address this. I just wasn't going to trying it in a race first. More on that later.
3) My over all fitness level is leaps and bounds ahead of last year. After a race last year, all sprint distance, I was toast for the rest of the day. I was so sore I could hardly move for 2 days afterward. Yesterday, not only did I drive home after the race, my wife and kids and I went to my in-laws for a cookout. I even stayed up and watched the US Open and NBA finals game last night. Today? My thighs are a bit sore from all the cramping. I am a little tight all around but nothing slowed me down at all today. I pushed myself for over 3 hours yesterday and today I am fine! I know my fitness is way up there.
Later on I'll lay out my game plan for Interlochen. For now, I'm disappointed with the overall time but hey on a positive note, this was my first Olympic distance so I at least set a PR, lol.
Thats it for now, time to rest and recover.
Friday, June 13, 2008
Friday mish mash....
Anybody been wondering why no race report from last weekend? Well, the answer is simple. I didn't run. My allergies kicked into overdrive about Wednesday and I barely had the sinuses and itchy eyes back under control by Saturday morning. That coupled with a desire to really focus on my son's potential for this race caused me to skip it. Well, ok all that and I hadn't registered in advance so I wouldn't be out any money either. Besides, I thought it would be fun to actually be there at the finish line to see Ryan cross it. But not to disappoint, I'll give you a race report for his race.
The morning started hot! It was in the high 70's by 8am when we got to the race. It was humid and had a slight breeze blowing. I challenged Ryan to run faster than he had in any of his previous 3 races this year. This was a fast, flat course and I knew from experience That the fastest runners from all over showed up to set PB's here. (The overall winner of the 5k ran a 16:03 and 10k ran a 31:57 if that gives you any idea how fast this course is) I worked him through his stretching and warm ups like a coach, got him to talk a little smack with some of my friends knowing they'd give it right back to him and hoped it would fire him up a little bit. I helped him stay loose and got him positioned in the front row with the fastest of the fast. I challenged him to run 7 minute miles the entire way. I told him he was capable and that when he really needed me for encouragement I'd be there to help him kick it home. Right from the start I was proud of his effort. he jostled and hung with those bigger faster runners at the horn like he'd been doing it for years. He appeared to set off at a good pace and looked relaxed. The next 18 minutes were about the longest 18 minutes of my life I think. Especially the last couple because I knew he had to be coming soon to make his goal. During this time I walked up the course and positioned myself right about the 3 mile mark. That point right where you are rounding the last curve and finally get a good look at the finish. I cheered on the first few runners as they came by. Then I could see him off in the distance. His gate was strong but looking a little haggard. He seemed to be in pretty rough shape mentally and was beginning to fade. I knew he was pretty close to the pace I had wanted him to attempt and I knew it was hurting. That's when I yelled to him, "HEY WEAVER, IS THAT ALL YOU HAVE IN THE TANK TODAY?" immediately I saw him perk up. It was like I woke him from a deep sleep. I yelled again "Come on Weaver, I know you got a little left let's show em how we finish at our house". Almost immediately he smiled and started picking up the pace. I jogged along the side talking him up through the next 50 yards, he kept going faster. In the end he passed 3 people in the last .1 miles. He finished in 21:57 with a 7:05 pace. He dropped almost 2 minutes off his personal best to date. He was the fastest 13 year old there, he was 3 in his 11-14 age group and 25th overall out of 298 total runners. I couldn't have been prouder of his effort. Once he got his final results he was ecstatic. In our post race evaluation the first thing he said was I know I can drop 15 more seconds... I asked why 15 more seconds? He says, "It's only 15 more seconds to get that 7 min average"... Now I know he's a runner, when its only 15 seconds over 3.1 miles. Another cool thing at the race, he's started getting noticed and talked to by some of the local school coaches and better runners both before and after the race. I can't wait to see what comes in the future. I'm not sure I want to run many more of the same races he does after watching this last one. I think its time to just support him at most of those and be there when he needs that pick me up most.
Next up for me? Motor City Triathlon. Not an A race, not a B race, more like a C- race for me. I'm using it as a training test, pacing and strategy test and nutrition test. It's my first time at the Olympic distance so, no matter what it will be PB, lol. I just want to race strong the entire race. If I can swim a sub 30 minute 1500m, ride a 19mph avg and run a 9 min avg I'll be ecstatic. If I go sub 2:30 for an overall time, I'll be whooping it up for sure. But not matter what I'm making a deposit in the mental accomplishment bank. One I'll save to draw off at a later time when I need it. Proving to myself that I can not just do the distance but race it!
Lastly I have a bit of a rant today. In the past week I have heard sprint triathlons referred to as "mini" triathlons by more than a couple of people. This drives me nuts!!! There is nothing "mini" about any triathlon. I read once that the effort level to accomplish a sprint triathlon is somewhere on the level of running a half marathon. Yet you never hear people refer to a half marathon as a "mini" marathon. I politely try and correct people when they call it a "mini" triathlon, I even challenge them to do one with me then if it is "just a mini" triathlon. I have yet to get any takers on that offer.
So, until next week when I finally have a real TRIATHLON race report. Keep training and take a moment to enjoy life.
Craig
Wednesday, June 4, 2008
CAC 5k Race Report
Ok, I know this is a little late. I was waiting for the official results to get posted online before I wrote this but I see that's not happening so here we go. Firstly, my motivation for this race was two-fold.
- My son wanted to run it, he seems to want to be a runner this year and who am I to stop that desire, lol. I can think of a lot worse hobbies for him to have and hey it's nice having some company once in a while on my runs.
- This event was to raise money for a very worthy cause in my community, the Child Advocacy Council, they are a great bunch of people who really get out there and support children from abusive homes.
Ok, now for the self reflection. Drinking beer with my bother in law the night before a race is NOT the right way to carb load! Not a mistake I will be making anymore. Too much cotton mouth the first couple of miles. I am not a runner, I run best when I run consistantly. I have always had my best races when I come in with my regular 3-4 days a week of running. Not high volume but I have to have some volume. I know this impacted me as I hardly ran last week before the race. My third reflection was I need to focus, focus, focus. Socializing and watching others is fun but it is no way to "run" a race. I need to either be there to race or be there to watch. This includes pre-race mental prep. My best races have always started with the proper internal mental prep and focus.
Goals for this weeks 5k/10k
a) decide 5k or 10k, I am leaning toward the 10k only to get the longer run in. If I do the 5k I will be trying for a PB because this is a fast fast course.
b) run at least 2 more times between now Saturday
c) once the registration process is done and my son is set, get my head in order and mentally go through my race plan one last time.
d) get rest and proper nutrition the night before the race, such an easily overlooked piece of the puzzle.
and last but not least, I can have all the fun and socialization I want AFTER the race but treat this for what it is, a RACE!
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