How much if pain and how much is my wimpy demeanor?
I ran the Good Life Victoria Marathon this past Sunday. This was my final attempt at running a qualifying time for the Boston Marathon. I needed to run 3:30:59 or faster. My actual time was 4:09:12 so… well… that wasn’t very close.
For the first 26 km I was running the best race I have ever run. My pace was remarkably constant within a couple of seconds of my planned pace. I had built up about 30 seconds time-in-hand over a 4:58 pace which means that holding pace would have seen me across the line in about 3:29:00. This was good because one needs a little time in hand to sort out possible distance errors – not with the course but with one’s chosen path. My four marathons seem to be about 42.4 km – 200 meters longer than intended. I put this down to zigzagging.
At the 26 km mark I was feeling good and strong. I even remember thinking, “I am going to succeed. I am going to make it.”
By 26.5 km my race was finished. My arthritic hips flared up. I broke into a walk and that opened the floodgates. Lots of walking followed.
Is it that I am not mentally strong enough? Or, is it that my hips have gotten then ground down that I am asking too much of them? I don’t know. Pain is subjective. I think it’s impossible to experience pain in the same way that someone else does. Thus, I will never be sure if my failing is because I have an extraordinary amount of discomfort brought on by arthritis or is it because I am just not tough enough. The answer is probably somewhere in between. Although, the suddenness with which this came upon me suggests, to me, that my hips are worse than I thought.
On Tuesday I phoned my surgeon. My hips still pretty good while I am running, biking, or whatever but at rest, the lack of mobility and daily pain has become very apparent. Time to get on the list for surgery.
I have one more marathon on my plate: Las Vegas Rock and Roll Marathon on Dec 5. I have not, yet, figured out what I want to do with this race. One more attempt at 3:30? Or, relax and enjoy.
Too bad I will not make it to Boston. But, I can’t help but feel good about 2010. Personal bests: 5 km, 10 km, half-marathon, and full marathon. My furthest every swim or bike ride, both of which happened as part of Ironman Canada. It’s been a pretty good year. One more race…
Wednesday, October 13, 2010
Tuesday, August 31, 2010
My day at Subaru Ironman Canada 29 Aug, 2010
My day at Ironman Canada, 29 Aug, 2010.
The start of the day
Up at 4:30 for a shower. It seems insane to NEED a shower before going and doing the most taxing physical thing you have ever done but I really need to start the day feeling good.
Heather and I walked from the hotel to the Penticton Peach (about 15 minutes) where I left her to meet my swim training partner and friend Reagan, plus Cori, to watch the race. Uncle Garth was to join them later.
I wandered through check in and body marking no problem, remembered to retrieve my video camera from my bike-run transition bag where I had inadvertently left it the day before, found my bike, and was set to go by 6 am. Now what? It’s an hour to race start. There were HUGE lines for the porta-potties which I thought was odd since I figure that 90% of the racers were 30 minutes away from peeing in their wetsuits anyway. I choose the latter. I was one of the first five people to suit up and hit the beach (open to athletes at 6:10 am). I figured the best was to kill 45 minutes was with Heather at the fence.
I found her right away (and Reagan and Cori) and chatted with them until 6:55 when I waded out towards the start line. It was really helpful to stand and kibitz with friends and family. Like when I used to play the World Series of Poker – I prefer to get away from the milieu and chat and just take my mind off what lay ahead.
Highlights of the swim
I am a slow swimmer. I felt certain that I would accomplish the swim in under 1:40:00 and I hoped for under 1:30:00. I choose to start on the inside. This is contrary to most advice that you read. But, I had watched the race in 2009 and noticed that there is very little crowd on the inside. Plus, you do not have to swim to the outside of all the intermediate buoys; you only have to go to the outside of the two turnaround house boats.
I totally enjoyed the swim. And, I was really surprised. I have never been able to draft other swimmers. Partly because I was not fast enough to swim among the group and partly because I found it too hard. Not so on this day. Swimming beside a swimmer going your speed is a lot of work. Dropping into his/her draft feels like a 50% reduction in effort. It took me the first 1000 meters to really see how much of a difference drafting makes. Also in the first 1000 meters I discovered that there are easy feet to follow and hard feet to follow. Some people kick in a way that makes them hard to keep track of. I just kept looking for feet that were easy to follow. I swam the entire remaining distance (2800 meters) drafting someone (probably about six different pair of feet over the remaining distance).
In fact, one becomes quite possessive of one’s feet. There you are swimming along, happily following the feet in front of you and suddenly someone is beside you and it feels like they are trying to push you off your feet. No way. These are my feet! Find your own! Having said that, I am pretty sure that I bumped a couple of other swimmers off their feet because I became really aggressive about finding someone to draft.
Is it scary to swim in a crowd like that? I didn’t find it to be. Quite the contrary – I really enjoyed it. I don’t think I looked up to see where I was going more than five times the whole distance. I just followed my feet. I never checked my watch, just lived in my box and swam along. When I popped up in waist deep water I was at 1:27:30 and I was freaking thrilled. It took me a minute to get across the timing mat and my official swim time was 1:28:33. Thank you swim coach Paul Armstrong. I asked, “Will I be able to swim under 1:30?” Paul said, “Yes.” And… well… he was right. Thanks.
I got to the wetsuit strippers. The procedure is to lie down and they just pull of your suit. I have trouble getting onto the ground because of my wonky hips and these two gals were awesome. One of them practically caught me on the way down, they pulled off my suit, and they pulled me back to my feet.
Highlights of the bike
I did not closely preview the course. I didn’t think it would make a lot of difference. I decided to ride along in my own little box and not care about the world – taking the course as it came to me. I had read a few blogs about the course and looked at the elevation chart so I was not blind but didn’t know what to expect with precision.
At McLean Creek Road (the first big hill about 20 km into the course) I discovered that I was doing what everyone says NOT to do. Climbing fast. Much faster than most everyone around me. I gave this some thought but decided to stick to my plan – spin my pedals at 80 RPM with my heart rate at 150 beats/minute. It took me up fast but I didn’t feel like I was burning myself out. I marveled at all the people slowly grinding their pedals around. People! Invest in compact gearing. Smartest thing I did.
On the way down I discovered my comfort level – 55 km/hour. At that point I tend to tap my breaks to maintain that speed. Faster is a little too scary for me. Chuck Keller passed me on the way down (at about 60 km/hour and didn’t even stop to say hello). The extra tube I packed shook loose on the downhill. A couple of riders shouted at me: “You’re losing gear.” I know that the only thing was a tube so I didn’t care.
By the time I was half way to Osoyoos the field had steadied out. In other words the fast cyclists with similar swim times were past and gone and it was just us slow pokes. My new motto: “Slow is the new fast.” I made my planned Osoyoos stop to refill my bottles and use the bathroom. I timed the stop – 10 minutes. Oof. Even for a guy like me who was trying really hard not to care about his time, this was tough to swallow. The porta-potty lineup was LONG.
Up Richter Pass was the same as Mclean. I guess I passed 50 cyclists and was passed by only one. I talked to myself about going slower but watching all those folk grinding their way up the hill looked horrible. I was spinning away and feeling good so I just kept doing it the way I had planned.
On the backside of Richter Pass there are seven rollers (the Seven Bitches). I am from Saskatchewan. I don’t really know what a hill looks like. In my mind I had imagined these rollers to be little hills like you find leaving Saskatoon, east on College Drive. A steep little hill that takes about 90 seconds to climb. The Seven Bitches are not like this. By Saskatchewan standards, they are freaking mountains! It wasn’t until I was half way up the third one that I even realized that I was on the rollers. I thought I was still in Richter Pass or some damn thing. For the first time during the race I thought, “Oh crap.” I wasn’t feeling defeated at all but I was not looking forward to four more “rollers.” I had mentally rehearsed Richter and Yellow Lake but I had not rehearsed these behemoths.
Sometime after the rollers and before the Keremeos out and back, a heavy north wind picked up. I would guess it was blowing about 30 km/hour. What I didn’t know at the time was that the fast folk were in a freaking rain storm. Heather tells me that some of the cyclists were getting to the top of Yellow Lake with blue lips and completely numb hands. I didn’t experience anything like that. All I got was a Saskatchewan wind.
I also made another pit stop. Again, 10 minutes. I decided at this point that if I had to pee again I would not be stopping at the porta-potties – losing 20 minutes was enough, I refused to make it 30 minutes.
On the way towards the turnaround I passed my friend and training partner Ian Colvine. Near the end of the open portion of the valley Ian passed me back. Looking back, I am really glad this happened. It really helped me mentally to follow along behind Ian and just focus on keeping him in sight. I got back to living in my little box and I forgot about the wind, etc. I didn’t realize it at that time but I think I was resting – not physically but mentally. Following Ian helped me shut verything else out. By the time that the Yellow Lake climb arrived my energy was restored and I spun my way up Yellow Lake without problem.
At the top Heather, Uncle Garth, Reagan, and Cori where there to cheer me over the summit. I heard them as I went by (Go Dave!) but I never saw them. Argh. Too bad. I would have stopped.
Interestingly, I had signed up as “David Scharf.” Thus, the name on my race number was “David.” All over the course people shout your name. It’s really cool. And, it’s really motivating. In my case, though, I was able to identify the difference between random cheerer and my friends and family. If they shouted, “David” then they didn’t know me personally. If they shouted “Dave” then I knew it was someone who actually knows me.
From Yellow Lake all the way to town I was wearing a Cheshire Cat smile. I was done the damn bike portion. In fact, during that last portion down Main Street which is completely lined with people I was smiling so big that a lot of folks commented on how happy I looked as I went whizzing by. I didn’t just look happy. I was that happy. Even a little teary eyed. Official bike time: 7:23:24.
As a tip: smile. Smile at everyone – athletes, crowds, volunteers. Everyone out there will support you. But it’s a symbiotic relationship. If you support them with a smile a wave, a comment, or whatever they turn it up an extra notch for you.
Highlights of the run
At this point I knew that there was absolutely no way that I was going to make my goal of 13 hours. The bike was 43 minutes longer than I was hoping for. I find it interesting to speculate on what would have happened if I had not wasted 20 minutes in lineups for porta-potties. This would have started me on the run only 10 minutes behind my goal time (my swim was 10 minutes faster) and it would be interesting to know how that would have affected my psyche. Any comment, though, would be complete speculation on my part.
Lots of interesting stuff happened on the run. There are two reasons for this: (1) Everyone is tired and fighting big mental battles; and (2) You are able to have a lot more interaction with the crowd and with the other athletes because you are right down on the street running (or walking).
I started the run with a funny stomach but I stopped at the first aid station and ate a bunch of grapes and that really helped. Off I went. I was really enjoying the run. Clomping along I did the first1 10 km around 6:20/km. It was a nice easy pace, my heart rate was remaining low, and I felt great. I walked for about 30 seconds at each aid station to eat and drink and every 10 km to make a little video record but that was all.
I met a guy who was running against his doctor’s orders – he had suffered a heart attack in March. He dropped off and I didn’t see him again. At least I was running faster than “heart condition guy.”
I can honestly say that I got passed maybe once the whole first half of the marathon. I wasn’t going fast. But, averaging 6:30/km was faster than the field that I was with. Not so coming back, though…
At the 22 km mark I wanted to throw up. Nutrition wise I felt good but the bouncing motion of running wasn’t good. Running – wanted to puke. Walking – I was OK. I decided to talk at least 1 km to the next aid station and then relax, eat some grapes, and try to get myself feeling better. I took the time to get myself feeling better. Thanks Coach Bruce Craven for this advice. Take the time to get yourself right.
On a funny note, at the turnaround I was contemplating my special needs bag – the bag you pack for yourself with anything you think you might need. The only thing I could remember that was in there was a long sleeve shirt (and I was not getting cold) and an extra pair of Nip-guards but my nipples were fine so I didn’t bother picking it up. 100 meters past this point I saw a guy with a mini-tube of Pringles Potato Chips. I wanted to punch him in the face and run away with his chips. That is EXACTLY what I wanted – salt and fat in one glorious tube. My brother-in-law Bevan has a brilliant suggestion. Put 100 tubes of Pringles in your bag and then hand them out: “Do you want some Pringles? No problem. You can have this mini-tube of Pringles and all you have to do is look at the BACK of my shirt for the rest of the way.”
At the next aid station I got myself feeling a little better. Overall I was in good shape. My nutrition plan had worked. Genki Bars are good fuel. I felt in good health. I was well hydrated. I was OK. Nonetheless I decided to stop running as fast as I had been. I was not going to finish in 13 hours. And, I didn’t care. I was totally OK with slowing down and finishing the second half much slower. This is the only reason my I find speculating on the two 10 minute pee breaks to be interesting. If I had not lost those 20 minutes I would have been close to the 13 hours goal. And, I might have found more strength to go a little harder. On the other hand, maybe not.
From this point on I had three speeds that I alternated between – walking (about 10 min/km), walking with high arm swing (about 9 min/km), and running (which looks A LOT like walking with high arm swing except I went a little faster). Mostly I “speed walked” and tried to keep my pace at around 9:00/km.
A couple of times someone said, “Hey look – a speed walker.” In good humour I had to stop and explain to them that I was not “speed walking” I was “running.” In fact, I was booking it down Main Street. At least, that’s the way it felt. Thanks to trainer Lindsay Byers. No matter how my legs felt I was standing tall and feeling good - the benefits of core strength.
With about 15 km to go I pulled into an aid station and I was offered the usual – Gatorade, water, Pepsi, chicken soup, and (suddenly) Vaseline. What? Vaseline? Yes please. As is turns out, my left Nip Guard had fallen off and I was chaffing. I stopped and said, “Vaseline. Yes please.” I fully expected her to hold out the tub and let me scoop some out with my fingers. Nope. She turns to me with tub in one hand and huge glop of Vaseline on the fingers of the other hand, “Where do you want it?”
“Um,” I say. “Well…”
“Oh,” she says. “Yeah. I’m not putting it there.”
“No problem,” I reply. “I am happy to put it on my own nipple.”
“Your nipple? No problem. I thought you wanted it down THERE. Lift your shirt.” She proceeded to smear my left nipple with a thorough coating.
The other thing that happened a lot starting with about 15 km to go was people shouting, “Way to go David. You’re almost there.” Look… even though I was not thinking all that clearly I was still able to do math. 15 km at 9 minutes/km is another 135 minutes. I still have more than two freaking hours to go! Even if I had not already swam 3.8 km, cycled 180 km, and ran (walked) 27 km I would never define 2 more hours of racing as being “almost there.” I know they meant well and I found it funny – not in any way demoralizing. If it’s not less than 15 minutes, you are not, “Almost there.”
At long last you get to Lakeshore Drive. This marks about 800 meters to the finish line. It is really hard to describe the feeling. It’s dark. There is a huge light marking the finish line. And, there are a couple thousand people out cheering you on. It really is a remarkable, awesome moment that caps off a spectacular, memorable day. Incredible.
Official run time: 5:23:13.
Official time overall: 14:31:44. I was the 2139th place finisher. Remember, slow is the new fast.
I sacrificed a lot this summer – most particularly time on my sailboat with my family. But, as anticipated, the few moments running up the chute to the finish line made it all seem absolutely worth it. It is an awesome experience of a lifetime.
Now… in five weeks I need to turn in a 3:30:59 marathon in Victoria. To complete Ironman Canada AND qualify for the Boston Marathon within five weeks would be that much more incredible.
A five minute video blog (most very shaky). Interesting to see me change through the day but I don't think I ever look THAT bad.
The start of the day
Up at 4:30 for a shower. It seems insane to NEED a shower before going and doing the most taxing physical thing you have ever done but I really need to start the day feeling good.
Heather and I walked from the hotel to the Penticton Peach (about 15 minutes) where I left her to meet my swim training partner and friend Reagan, plus Cori, to watch the race. Uncle Garth was to join them later.
I wandered through check in and body marking no problem, remembered to retrieve my video camera from my bike-run transition bag where I had inadvertently left it the day before, found my bike, and was set to go by 6 am. Now what? It’s an hour to race start. There were HUGE lines for the porta-potties which I thought was odd since I figure that 90% of the racers were 30 minutes away from peeing in their wetsuits anyway. I choose the latter. I was one of the first five people to suit up and hit the beach (open to athletes at 6:10 am). I figured the best was to kill 45 minutes was with Heather at the fence.
I found her right away (and Reagan and Cori) and chatted with them until 6:55 when I waded out towards the start line. It was really helpful to stand and kibitz with friends and family. Like when I used to play the World Series of Poker – I prefer to get away from the milieu and chat and just take my mind off what lay ahead.
Highlights of the swim
I am a slow swimmer. I felt certain that I would accomplish the swim in under 1:40:00 and I hoped for under 1:30:00. I choose to start on the inside. This is contrary to most advice that you read. But, I had watched the race in 2009 and noticed that there is very little crowd on the inside. Plus, you do not have to swim to the outside of all the intermediate buoys; you only have to go to the outside of the two turnaround house boats.
I totally enjoyed the swim. And, I was really surprised. I have never been able to draft other swimmers. Partly because I was not fast enough to swim among the group and partly because I found it too hard. Not so on this day. Swimming beside a swimmer going your speed is a lot of work. Dropping into his/her draft feels like a 50% reduction in effort. It took me the first 1000 meters to really see how much of a difference drafting makes. Also in the first 1000 meters I discovered that there are easy feet to follow and hard feet to follow. Some people kick in a way that makes them hard to keep track of. I just kept looking for feet that were easy to follow. I swam the entire remaining distance (2800 meters) drafting someone (probably about six different pair of feet over the remaining distance).
In fact, one becomes quite possessive of one’s feet. There you are swimming along, happily following the feet in front of you and suddenly someone is beside you and it feels like they are trying to push you off your feet. No way. These are my feet! Find your own! Having said that, I am pretty sure that I bumped a couple of other swimmers off their feet because I became really aggressive about finding someone to draft.
Is it scary to swim in a crowd like that? I didn’t find it to be. Quite the contrary – I really enjoyed it. I don’t think I looked up to see where I was going more than five times the whole distance. I just followed my feet. I never checked my watch, just lived in my box and swam along. When I popped up in waist deep water I was at 1:27:30 and I was freaking thrilled. It took me a minute to get across the timing mat and my official swim time was 1:28:33. Thank you swim coach Paul Armstrong. I asked, “Will I be able to swim under 1:30?” Paul said, “Yes.” And… well… he was right. Thanks.
I got to the wetsuit strippers. The procedure is to lie down and they just pull of your suit. I have trouble getting onto the ground because of my wonky hips and these two gals were awesome. One of them practically caught me on the way down, they pulled off my suit, and they pulled me back to my feet.
Highlights of the bike
I did not closely preview the course. I didn’t think it would make a lot of difference. I decided to ride along in my own little box and not care about the world – taking the course as it came to me. I had read a few blogs about the course and looked at the elevation chart so I was not blind but didn’t know what to expect with precision.
At McLean Creek Road (the first big hill about 20 km into the course) I discovered that I was doing what everyone says NOT to do. Climbing fast. Much faster than most everyone around me. I gave this some thought but decided to stick to my plan – spin my pedals at 80 RPM with my heart rate at 150 beats/minute. It took me up fast but I didn’t feel like I was burning myself out. I marveled at all the people slowly grinding their pedals around. People! Invest in compact gearing. Smartest thing I did.
On the way down I discovered my comfort level – 55 km/hour. At that point I tend to tap my breaks to maintain that speed. Faster is a little too scary for me. Chuck Keller passed me on the way down (at about 60 km/hour and didn’t even stop to say hello). The extra tube I packed shook loose on the downhill. A couple of riders shouted at me: “You’re losing gear.” I know that the only thing was a tube so I didn’t care.
By the time I was half way to Osoyoos the field had steadied out. In other words the fast cyclists with similar swim times were past and gone and it was just us slow pokes. My new motto: “Slow is the new fast.” I made my planned Osoyoos stop to refill my bottles and use the bathroom. I timed the stop – 10 minutes. Oof. Even for a guy like me who was trying really hard not to care about his time, this was tough to swallow. The porta-potty lineup was LONG.
Up Richter Pass was the same as Mclean. I guess I passed 50 cyclists and was passed by only one. I talked to myself about going slower but watching all those folk grinding their way up the hill looked horrible. I was spinning away and feeling good so I just kept doing it the way I had planned.
On the backside of Richter Pass there are seven rollers (the Seven Bitches). I am from Saskatchewan. I don’t really know what a hill looks like. In my mind I had imagined these rollers to be little hills like you find leaving Saskatoon, east on College Drive. A steep little hill that takes about 90 seconds to climb. The Seven Bitches are not like this. By Saskatchewan standards, they are freaking mountains! It wasn’t until I was half way up the third one that I even realized that I was on the rollers. I thought I was still in Richter Pass or some damn thing. For the first time during the race I thought, “Oh crap.” I wasn’t feeling defeated at all but I was not looking forward to four more “rollers.” I had mentally rehearsed Richter and Yellow Lake but I had not rehearsed these behemoths.
Sometime after the rollers and before the Keremeos out and back, a heavy north wind picked up. I would guess it was blowing about 30 km/hour. What I didn’t know at the time was that the fast folk were in a freaking rain storm. Heather tells me that some of the cyclists were getting to the top of Yellow Lake with blue lips and completely numb hands. I didn’t experience anything like that. All I got was a Saskatchewan wind.
I also made another pit stop. Again, 10 minutes. I decided at this point that if I had to pee again I would not be stopping at the porta-potties – losing 20 minutes was enough, I refused to make it 30 minutes.
On the way towards the turnaround I passed my friend and training partner Ian Colvine. Near the end of the open portion of the valley Ian passed me back. Looking back, I am really glad this happened. It really helped me mentally to follow along behind Ian and just focus on keeping him in sight. I got back to living in my little box and I forgot about the wind, etc. I didn’t realize it at that time but I think I was resting – not physically but mentally. Following Ian helped me shut verything else out. By the time that the Yellow Lake climb arrived my energy was restored and I spun my way up Yellow Lake without problem.
At the top Heather, Uncle Garth, Reagan, and Cori where there to cheer me over the summit. I heard them as I went by (Go Dave!) but I never saw them. Argh. Too bad. I would have stopped.
Interestingly, I had signed up as “David Scharf.” Thus, the name on my race number was “David.” All over the course people shout your name. It’s really cool. And, it’s really motivating. In my case, though, I was able to identify the difference between random cheerer and my friends and family. If they shouted, “David” then they didn’t know me personally. If they shouted “Dave” then I knew it was someone who actually knows me.
From Yellow Lake all the way to town I was wearing a Cheshire Cat smile. I was done the damn bike portion. In fact, during that last portion down Main Street which is completely lined with people I was smiling so big that a lot of folks commented on how happy I looked as I went whizzing by. I didn’t just look happy. I was that happy. Even a little teary eyed. Official bike time: 7:23:24.
As a tip: smile. Smile at everyone – athletes, crowds, volunteers. Everyone out there will support you. But it’s a symbiotic relationship. If you support them with a smile a wave, a comment, or whatever they turn it up an extra notch for you.
Highlights of the run
At this point I knew that there was absolutely no way that I was going to make my goal of 13 hours. The bike was 43 minutes longer than I was hoping for. I find it interesting to speculate on what would have happened if I had not wasted 20 minutes in lineups for porta-potties. This would have started me on the run only 10 minutes behind my goal time (my swim was 10 minutes faster) and it would be interesting to know how that would have affected my psyche. Any comment, though, would be complete speculation on my part.
Lots of interesting stuff happened on the run. There are two reasons for this: (1) Everyone is tired and fighting big mental battles; and (2) You are able to have a lot more interaction with the crowd and with the other athletes because you are right down on the street running (or walking).
I started the run with a funny stomach but I stopped at the first aid station and ate a bunch of grapes and that really helped. Off I went. I was really enjoying the run. Clomping along I did the first1 10 km around 6:20/km. It was a nice easy pace, my heart rate was remaining low, and I felt great. I walked for about 30 seconds at each aid station to eat and drink and every 10 km to make a little video record but that was all.
I met a guy who was running against his doctor’s orders – he had suffered a heart attack in March. He dropped off and I didn’t see him again. At least I was running faster than “heart condition guy.”
I can honestly say that I got passed maybe once the whole first half of the marathon. I wasn’t going fast. But, averaging 6:30/km was faster than the field that I was with. Not so coming back, though…
At the 22 km mark I wanted to throw up. Nutrition wise I felt good but the bouncing motion of running wasn’t good. Running – wanted to puke. Walking – I was OK. I decided to talk at least 1 km to the next aid station and then relax, eat some grapes, and try to get myself feeling better. I took the time to get myself feeling better. Thanks Coach Bruce Craven for this advice. Take the time to get yourself right.
On a funny note, at the turnaround I was contemplating my special needs bag – the bag you pack for yourself with anything you think you might need. The only thing I could remember that was in there was a long sleeve shirt (and I was not getting cold) and an extra pair of Nip-guards but my nipples were fine so I didn’t bother picking it up. 100 meters past this point I saw a guy with a mini-tube of Pringles Potato Chips. I wanted to punch him in the face and run away with his chips. That is EXACTLY what I wanted – salt and fat in one glorious tube. My brother-in-law Bevan has a brilliant suggestion. Put 100 tubes of Pringles in your bag and then hand them out: “Do you want some Pringles? No problem. You can have this mini-tube of Pringles and all you have to do is look at the BACK of my shirt for the rest of the way.”
At the next aid station I got myself feeling a little better. Overall I was in good shape. My nutrition plan had worked. Genki Bars are good fuel. I felt in good health. I was well hydrated. I was OK. Nonetheless I decided to stop running as fast as I had been. I was not going to finish in 13 hours. And, I didn’t care. I was totally OK with slowing down and finishing the second half much slower. This is the only reason my I find speculating on the two 10 minute pee breaks to be interesting. If I had not lost those 20 minutes I would have been close to the 13 hours goal. And, I might have found more strength to go a little harder. On the other hand, maybe not.
From this point on I had three speeds that I alternated between – walking (about 10 min/km), walking with high arm swing (about 9 min/km), and running (which looks A LOT like walking with high arm swing except I went a little faster). Mostly I “speed walked” and tried to keep my pace at around 9:00/km.
A couple of times someone said, “Hey look – a speed walker.” In good humour I had to stop and explain to them that I was not “speed walking” I was “running.” In fact, I was booking it down Main Street. At least, that’s the way it felt. Thanks to trainer Lindsay Byers. No matter how my legs felt I was standing tall and feeling good - the benefits of core strength.
With about 15 km to go I pulled into an aid station and I was offered the usual – Gatorade, water, Pepsi, chicken soup, and (suddenly) Vaseline. What? Vaseline? Yes please. As is turns out, my left Nip Guard had fallen off and I was chaffing. I stopped and said, “Vaseline. Yes please.” I fully expected her to hold out the tub and let me scoop some out with my fingers. Nope. She turns to me with tub in one hand and huge glop of Vaseline on the fingers of the other hand, “Where do you want it?”
“Um,” I say. “Well…”
“Oh,” she says. “Yeah. I’m not putting it there.”
“No problem,” I reply. “I am happy to put it on my own nipple.”
“Your nipple? No problem. I thought you wanted it down THERE. Lift your shirt.” She proceeded to smear my left nipple with a thorough coating.
The other thing that happened a lot starting with about 15 km to go was people shouting, “Way to go David. You’re almost there.” Look… even though I was not thinking all that clearly I was still able to do math. 15 km at 9 minutes/km is another 135 minutes. I still have more than two freaking hours to go! Even if I had not already swam 3.8 km, cycled 180 km, and ran (walked) 27 km I would never define 2 more hours of racing as being “almost there.” I know they meant well and I found it funny – not in any way demoralizing. If it’s not less than 15 minutes, you are not, “Almost there.”
At long last you get to Lakeshore Drive. This marks about 800 meters to the finish line. It is really hard to describe the feeling. It’s dark. There is a huge light marking the finish line. And, there are a couple thousand people out cheering you on. It really is a remarkable, awesome moment that caps off a spectacular, memorable day. Incredible.
Official run time: 5:23:13.
Official time overall: 14:31:44. I was the 2139th place finisher. Remember, slow is the new fast.
I sacrificed a lot this summer – most particularly time on my sailboat with my family. But, as anticipated, the few moments running up the chute to the finish line made it all seem absolutely worth it. It is an awesome experience of a lifetime.
Now… in five weeks I need to turn in a 3:30:59 marathon in Victoria. To complete Ironman Canada AND qualify for the Boston Marathon within five weeks would be that much more incredible.
A five minute video blog (most very shaky). Interesting to see me change through the day but I don't think I ever look THAT bad.
Thursday, August 26, 2010
In Penticton - three days to race day
Got up this morning and went for my last pre-race swim. It started poorly. But after about 15 minutes I found my groove and was just swimming along thinking about other things. I NEED to remember this on Sunday...
When fatigue, doubt, and pain descend just keep going and these feeling WILL pass. Before long your mind WILL find something else to focus on, at least for a little while.
I am reminded of Uncle Garth's mantra (adapted to my own use): "Never ever ever ever ever effing walk."
I am prepared to go slower. Slow down and these feeling do, in fact, pass.
When fatigue, doubt, and pain descend just keep going and these feeling WILL pass. Before long your mind WILL find something else to focus on, at least for a little while.
I am reminded of Uncle Garth's mantra (adapted to my own use): "Never ever ever ever ever effing walk."
I am prepared to go slower. Slow down and these feeling do, in fact, pass.
Wednesday, August 18, 2010
11th hour Ironman thoughts
Getting close now. I am only 10 days away. I am looking forward to it. I am bored of the training. And, I have missed a lot of training in these past two weeks -- last week with a minor injury and this week with a freakishly busy life. Oof. I am not overly concerned by this, though. I have put in the kilometers over the past six months.
Sitting around tonight parsing the Ironman results from last year in various ways. And, of course, comparing my goals to the field...
Overall median finishing time: 12:50 (my goal is 13 hours which is 163/314 in my division)
Overall median swim time: 1:15 (my goal is 1:40 which is 296/314 in my division)
Overall median bike time: 6:17 (my goal is 6:40 which is 215/303 in my division)
Overall median run time: 5:00 (my goal is 4:40 which is 96/288 in my division)
It seems to me that if the race actually plays out this way then I am doing it right. I was surprised to see that the entire field's median marathon time is five hours. Of course, I will probably be surprised on race dy by how hard it is. It is difficult to imagine going THAT slow. 5 hours is slower then 7:00/km.
I am looking forward to the day.
I am working on some daily, positive visualization. This is my only Ironman. This one has to count.
Of course… I am already 3 hours behind on my training this week… sigh. Life is WAY too busy in the week before going to Penticton.
And, my new white tri-top arrived today. Ripe for tie-dying.
Sitting around tonight parsing the Ironman results from last year in various ways. And, of course, comparing my goals to the field...
Overall median finishing time: 12:50 (my goal is 13 hours which is 163/314 in my division)
Overall median swim time: 1:15 (my goal is 1:40 which is 296/314 in my division)
Overall median bike time: 6:17 (my goal is 6:40 which is 215/303 in my division)
Overall median run time: 5:00 (my goal is 4:40 which is 96/288 in my division)
It seems to me that if the race actually plays out this way then I am doing it right. I was surprised to see that the entire field's median marathon time is five hours. Of course, I will probably be surprised on race dy by how hard it is. It is difficult to imagine going THAT slow. 5 hours is slower then 7:00/km.
I am looking forward to the day.
I am working on some daily, positive visualization. This is my only Ironman. This one has to count.
Of course… I am already 3 hours behind on my training this week… sigh. Life is WAY too busy in the week before going to Penticton.
And, my new white tri-top arrived today. Ripe for tie-dying.
Wednesday, August 11, 2010
My first injury in years
I have been happy to get through almost six months of training – 13 weeks leading up to the Saskatchewan Marathon and 10 weeks heading towards Ironman Canada – without injury. Now in the 11th hour I have suffered a slight injury to my left biceps femoris or maybe my plantaris. I don’t actually know (Karen told me but I can’t remember the name). It hurts pedaling when I pull through the bottom of my stroke. Not a lot. But it’s definitely a minor injury as opposed to fatigue.
Slightly funny coincidence that one of the members of the Learn to Run Clinic was asking me about a possible injury she has. This is not my area of expertise. In fact, it’s sort of the opposite of my area of expertise. My comment was, “I don’t know. Ask someone smarter than me.” Yes, I know, I’m quite a coach.
Actually, as one gets more experience, it’s easy to tell the difference between “stiff and sore” and “injury.” This is definitely a slight injury. I’m not worried about it in the least but with 19 days until Ironman Canada, the training is done and showing up injury free is by long and away the most important thing.
Taper starts early!
My leg getting electrocuted.
Slightly funny coincidence that one of the members of the Learn to Run Clinic was asking me about a possible injury she has. This is not my area of expertise. In fact, it’s sort of the opposite of my area of expertise. My comment was, “I don’t know. Ask someone smarter than me.” Yes, I know, I’m quite a coach.
Actually, as one gets more experience, it’s easy to tell the difference between “stiff and sore” and “injury.” This is definitely a slight injury. I’m not worried about it in the least but with 19 days until Ironman Canada, the training is done and showing up injury free is by long and away the most important thing.
Taper starts early!
My leg getting electrocuted.
Sunday, August 8, 2010
2010 Frank Dunn - The best race I have ever had
.
.
Subtitled -- I'm just never going to be all that fast.
I am very happy and proud of my race today. Swam hard, biked hard, and ran at an average heart rate of 161 beats/minute which was faster than I intended but it was just fine. My perceived effort was low and I was happy to soldier on, no problem.
SWIM – It’s really fun to finally be fast enough that I found myself among other swimmers the whole way. Every other triathlon I have done I have been so far in the back that I have to sight A LOT. When you are in the crown it's much more relaxing. I feel certain that the swim course was long this year by 100 to 200 meters. It was ideal conditions and when I compare other swimmer year over year the times were slow. The consensus last year was that the distance was right. So, I am going to assume it was 1650 meters. This gives me a pace of 2:13/100 meters which feels about right and is a little faster than I hope to swim at Ironman. It was certainly the longest in the three years that I have done it. Swam the whole way – no pausing. Felt great. I even beat Raj out of the water which I have never come close to before. He crushed me on the bike, though, before handing off to Bret who annihilated me on the run.
BIKE – My heart rate started high (162) and it stayed high for the first 50 minutes. About the start of the second lap I started to notice some serious soreness creeping into my quads. I made a concerted effort to bring my heart rate down to about 150 beats/minute and this helped. My second lap was 1 km/hour slower than my first lap. I still went pretty hard but I think I needed to knock it back a little bit. Nutrition plan was awesome. I ate about 460 calories of Genki Bars, Gu Chomps, and dried fruit in two hours. I felt well hydrated at the start of the run. On each lap I used the water from the aid station to soak myself down. This helped too, I think.
RUN – The heart rate graph shows some serious heart rate creep. I note that my first half was at a pace of 5:39/km with an average heart rate of 158/min. The second half was 5:37/km with an average heart rate of 164/km. I soaked myself down every chance I got. Will heart rate creep be less pronounced at the slower pace of the Ironman Marathon?
LESSONS LEARNED –
(1) It’s HARD to go slow. I need to REALLY focus on this at Ironman. I really think I need to keep my heart rate around 140/minute for the bike portion and then sub 150 for the first 30 km of the run or risk blowing up.
(2) Do NOT forget Nip Guards for the run or the bike at Ironman. As soon as I started to run I thought “oh oh” and well, it’s not pretty.
(3) Drafting in the lake is hard. I tried it a little bit but I found it to be mentally taxing. I think I am better off to just swim in the crowd. If I happen to draft, excellent, but I think that seeking opportunities to do so is a poor idea. I am also grateful for a blog I read recently – if the feet in front of you disappear it may be because they have switched to breast stroke – be prepared to get kicked. Saved my bacon on one occasion.
(4) Remember to take the video camera on the run. Not sure how to ensure this but it will make for a better video.
Results: 3:57:51
Overall 90/179
Age group results 20/33
Swim 35:35 27/33
Bike 2:10:55 24/33 (actual time was 2:05:09 so I was 5:46 in transition)
Run 1:11:22 19/33
This is about what I expect as it mimics my worst to best events.
I am sort of surprised by these numbers. That is about as fast as I can go. I feel as fit and fast as I have ever felt. I am elated with my race. I felt strong and capable all day. And… I am slightly in the bottom half for my age group. Oh well, top half of my age group at Ironman!
And, once again, I remind myself -- I am a participant (with two badly arthritic hips) not a competitor.
As a matter of fact, I just met with an Orthopedic Surgeon who informed me that I will need to have both hips replaced, not just the left. Sigh. That's another post, though.
.
Subtitled -- I'm just never going to be all that fast.
I am very happy and proud of my race today. Swam hard, biked hard, and ran at an average heart rate of 161 beats/minute which was faster than I intended but it was just fine. My perceived effort was low and I was happy to soldier on, no problem.
SWIM – It’s really fun to finally be fast enough that I found myself among other swimmers the whole way. Every other triathlon I have done I have been so far in the back that I have to sight A LOT. When you are in the crown it's much more relaxing. I feel certain that the swim course was long this year by 100 to 200 meters. It was ideal conditions and when I compare other swimmer year over year the times were slow. The consensus last year was that the distance was right. So, I am going to assume it was 1650 meters. This gives me a pace of 2:13/100 meters which feels about right and is a little faster than I hope to swim at Ironman. It was certainly the longest in the three years that I have done it. Swam the whole way – no pausing. Felt great. I even beat Raj out of the water which I have never come close to before. He crushed me on the bike, though, before handing off to Bret who annihilated me on the run.
BIKE – My heart rate started high (162) and it stayed high for the first 50 minutes. About the start of the second lap I started to notice some serious soreness creeping into my quads. I made a concerted effort to bring my heart rate down to about 150 beats/minute and this helped. My second lap was 1 km/hour slower than my first lap. I still went pretty hard but I think I needed to knock it back a little bit. Nutrition plan was awesome. I ate about 460 calories of Genki Bars, Gu Chomps, and dried fruit in two hours. I felt well hydrated at the start of the run. On each lap I used the water from the aid station to soak myself down. This helped too, I think.
RUN – The heart rate graph shows some serious heart rate creep. I note that my first half was at a pace of 5:39/km with an average heart rate of 158/min. The second half was 5:37/km with an average heart rate of 164/km. I soaked myself down every chance I got. Will heart rate creep be less pronounced at the slower pace of the Ironman Marathon?
LESSONS LEARNED –
(1) It’s HARD to go slow. I need to REALLY focus on this at Ironman. I really think I need to keep my heart rate around 140/minute for the bike portion and then sub 150 for the first 30 km of the run or risk blowing up.
(2) Do NOT forget Nip Guards for the run or the bike at Ironman. As soon as I started to run I thought “oh oh” and well, it’s not pretty.
(3) Drafting in the lake is hard. I tried it a little bit but I found it to be mentally taxing. I think I am better off to just swim in the crowd. If I happen to draft, excellent, but I think that seeking opportunities to do so is a poor idea. I am also grateful for a blog I read recently – if the feet in front of you disappear it may be because they have switched to breast stroke – be prepared to get kicked. Saved my bacon on one occasion.
(4) Remember to take the video camera on the run. Not sure how to ensure this but it will make for a better video.
Results: 3:57:51
Overall 90/179
Age group results 20/33
Swim 35:35 27/33
Bike 2:10:55 24/33 (actual time was 2:05:09 so I was 5:46 in transition)
Run 1:11:22 19/33
This is about what I expect as it mimics my worst to best events.
I am sort of surprised by these numbers. That is about as fast as I can go. I feel as fit and fast as I have ever felt. I am elated with my race. I felt strong and capable all day. And… I am slightly in the bottom half for my age group. Oh well, top half of my age group at Ironman!
And, once again, I remind myself -- I am a participant (with two badly arthritic hips) not a competitor.
As a matter of fact, I just met with an Orthopedic Surgeon who informed me that I will need to have both hips replaced, not just the left. Sigh. That's another post, though.
Thursday, August 5, 2010
Tapering to 14 hours a week... how do I feel about where I am at?
Long time no blog entry… The reason, I think, is that there isn’t much new in my training. I have entered the taper phase of Ironman training… sort of.
This week’s plan is:
MON – Ride 90 at race pace
TUE – Run 6 x 2 km at 4:40/km with a 4 minute set break at 5:30
WED – Swim 90 open water
THU – Ride 90, run 60
FRI – Strength training 60, swim 45, Ride 4x 10 minutes HARD with a 2 min set break
SAT – DAY OF REST
SUN – Frank Dunn Triathlon. Swim 1500, Ride 63 km, Run 13 km.
Nice. We’ve tapered down to 14 or 15 hours.
I am noticing more pop in my legs, though. The LONG runs and rides on Sunday are in the past and I have more energy for interval runs. Tuesday’s interval run was the best I have had in a long time.
I am ready to get it on. Let’s go already. The training is getting tedious. I’m ready to go. Let’s get to race day.
Here is how I feel about where I am at.
Swimming – Yesterday I swam 80 minute in Pike Lake (thanks Reagan, I would not have gone as long on my own). All good. I am not fast but I have gotten fast enough and confident enough that I am actually looking forward to the Ironman swim. I used to be scared of it. Not anymore. I think it will be fun and even relaxing to start the day.
I have gotten sufficiently relaxed that while swimming that I now have time to think.
Yesterday I developed a Pike Lake speed measurement method. From the tip of my toes to the tip of my fingers held above my head is 2.34 meters. This means that when I am swimming along in Pike Lake and my fingertip touches a weed I can time it until my toes touch it and now I have a distance and time and I can convert to speed. I was having trouble doing the math while swimming so I have worked it out this table:
Weed passage time Speed
2.8 sec 2:00/100 meters
3.0 sec 2:10/100 meters
3.3 sec 2:20/100 meters
3.5 sec 2:30/100 meters
This has absolutely no practical application because it’s impossible to time half second in one’s head while swimming so it was pretty much a waste of time but I didn’t have a lot else to do… I was swimming in the middle of Pike Lake. The other thing I was thinking about is whether or not a skinny dipping make would snag himself in the weeds. It was kind of a boring swim.
Cycling – I am happy with my biking. Last week at my cottage in the Moose Mountains I rode up “The Hill of Death!” That’s what I called it last year. This year it was no big deal. Like swimming, I am not fast but I have gotten a lot more efficient. It will be a long ride but I am confident that I can keep it at a nice, easy speed and have something left in my legs after that 180 km. My standards routes are taking a lot less time than they used to.
Running – I used to be scared of the swim. Now I am scared of the second half of the marathon. This is healthy. Most everything one reads talks about the second half of the marathon as the place heart of the race – everything to that point is warm up. I am spending my time imagining soldiering on through the pain of the second half of the marathon at a slow and steady pace.
My goal is 12:56. It feels like it should be no problem as 1:40 swim, 6:40 ride, and 4:40 run all seem very feasible times. I expect to be at least this fast.
This week’s plan is:
MON – Ride 90 at race pace
TUE – Run 6 x 2 km at 4:40/km with a 4 minute set break at 5:30
WED – Swim 90 open water
THU – Ride 90, run 60
FRI – Strength training 60, swim 45, Ride 4x 10 minutes HARD with a 2 min set break
SAT – DAY OF REST
SUN – Frank Dunn Triathlon. Swim 1500, Ride 63 km, Run 13 km.
Nice. We’ve tapered down to 14 or 15 hours.
I am noticing more pop in my legs, though. The LONG runs and rides on Sunday are in the past and I have more energy for interval runs. Tuesday’s interval run was the best I have had in a long time.
I am ready to get it on. Let’s go already. The training is getting tedious. I’m ready to go. Let’s get to race day.
Here is how I feel about where I am at.
Swimming – Yesterday I swam 80 minute in Pike Lake (thanks Reagan, I would not have gone as long on my own). All good. I am not fast but I have gotten fast enough and confident enough that I am actually looking forward to the Ironman swim. I used to be scared of it. Not anymore. I think it will be fun and even relaxing to start the day.
I have gotten sufficiently relaxed that while swimming that I now have time to think.
Yesterday I developed a Pike Lake speed measurement method. From the tip of my toes to the tip of my fingers held above my head is 2.34 meters. This means that when I am swimming along in Pike Lake and my fingertip touches a weed I can time it until my toes touch it and now I have a distance and time and I can convert to speed. I was having trouble doing the math while swimming so I have worked it out this table:
Weed passage time Speed
2.8 sec 2:00/100 meters
3.0 sec 2:10/100 meters
3.3 sec 2:20/100 meters
3.5 sec 2:30/100 meters
This has absolutely no practical application because it’s impossible to time half second in one’s head while swimming so it was pretty much a waste of time but I didn’t have a lot else to do… I was swimming in the middle of Pike Lake. The other thing I was thinking about is whether or not a skinny dipping make would snag himself in the weeds. It was kind of a boring swim.
Cycling – I am happy with my biking. Last week at my cottage in the Moose Mountains I rode up “The Hill of Death!” That’s what I called it last year. This year it was no big deal. Like swimming, I am not fast but I have gotten a lot more efficient. It will be a long ride but I am confident that I can keep it at a nice, easy speed and have something left in my legs after that 180 km. My standards routes are taking a lot less time than they used to.
Running – I used to be scared of the swim. Now I am scared of the second half of the marathon. This is healthy. Most everything one reads talks about the second half of the marathon as the place heart of the race – everything to that point is warm up. I am spending my time imagining soldiering on through the pain of the second half of the marathon at a slow and steady pace.
My goal is 12:56. It feels like it should be no problem as 1:40 swim, 6:40 ride, and 4:40 run all seem very feasible times. I expect to be at least this fast.
Friday, July 23, 2010
My coach does know stuff... and, I have an Ironman goal.
I have been spending a lot of time on my long runs visualizing the run at Ironman – anticipating what I think the experience will be like and making a plan.
Much of my thinking is based on my first realization about the Ironman run: I am not going to run the whole marathon.
Thus, I started to experiment with various walk/run strategies. A little over a week ago I did a 50 minute run – run 5 and walk 1. I didn’t pay a lot of attention to pace. Rather, I focused on heart rate.
On race day I will set my Garmin to show me heart rate and distance.
I have learned that if I look at current pace I tend to go slower. I am running along feeling, “This is freaking hard. I’m dying,” and then I glance at my pace and note that it’s slower than expected. I start thinking things like, “What the point? I might as well walk.”
On the other hand, if I only look at heart rate and distance it’s a different experience. I am running along feeling, “This is hard. I’m dying.” Except now when I glance down I see a heart rate of 130 beats/minute I realize that it’s NOT that hard. I perceive it as hard but, in fact, I’m coasting. I am able to pick myself up emotionally and physically and go a little faster (I can always drive my heart rate up to 140 beats/minute).
This is what I did on this 5 and 1 run. Tried to press my heart rate between 135 and 140 and then I would walk for a minute. Here is the heart rate chart.
After 50 minutes my average heart rate was 129 beats/minute and my average pace was 6:43/km.
Coach Bruce explained that every time the heart rate is driven back up you create an oxygen deficit which has to be paid off. He encouraged me to run slow on my next run to compare. On Monday I ran 60 minutes at a low heart rate – no walking. Here is that heart rate chart.
After 60 minute my average heart rate was 137 beats/minute and my average pace was 5:59/km.
This is really encouraging. For a very marginal increase in effort and one that is easily sustained (my aerobic threshold is 142 beats/minute) I get a lot more speed. Over the course of the marathon this difference in pace is thirty minutes.
After a couple of weeks of experimenting, my Ironman race plan is settled: Swim easy, Bike easy (heart rate between 135 and 140), and then run easy (also between 135 and 140). I will break into walk at the aid stations during the run just to ensure that I am staying well hydrated and nourished but that plan is to make it a continuous, slow run.
And, I am back to having a time goal. Last year for males 45-49 the median time was 12:54. This is my goal. Finish in the top 50% of males 45-49. This is realistic: Swim 1:40, Bike 6:40, and Run 4:40 for a total of 13 hours. My long training days, going easy, make me feel that these times are easily achievable. Of course, it may all go to hell on race day.
Much of my thinking is based on my first realization about the Ironman run: I am not going to run the whole marathon.
Thus, I started to experiment with various walk/run strategies. A little over a week ago I did a 50 minute run – run 5 and walk 1. I didn’t pay a lot of attention to pace. Rather, I focused on heart rate.
On race day I will set my Garmin to show me heart rate and distance.
I have learned that if I look at current pace I tend to go slower. I am running along feeling, “This is freaking hard. I’m dying,” and then I glance at my pace and note that it’s slower than expected. I start thinking things like, “What the point? I might as well walk.”
On the other hand, if I only look at heart rate and distance it’s a different experience. I am running along feeling, “This is hard. I’m dying.” Except now when I glance down I see a heart rate of 130 beats/minute I realize that it’s NOT that hard. I perceive it as hard but, in fact, I’m coasting. I am able to pick myself up emotionally and physically and go a little faster (I can always drive my heart rate up to 140 beats/minute).
This is what I did on this 5 and 1 run. Tried to press my heart rate between 135 and 140 and then I would walk for a minute. Here is the heart rate chart.
Coach Bruce explained that every time the heart rate is driven back up you create an oxygen deficit which has to be paid off. He encouraged me to run slow on my next run to compare. On Monday I ran 60 minutes at a low heart rate – no walking. Here is that heart rate chart.
This is really encouraging. For a very marginal increase in effort and one that is easily sustained (my aerobic threshold is 142 beats/minute) I get a lot more speed. Over the course of the marathon this difference in pace is thirty minutes.
After a couple of weeks of experimenting, my Ironman race plan is settled: Swim easy, Bike easy (heart rate between 135 and 140), and then run easy (also between 135 and 140). I will break into walk at the aid stations during the run just to ensure that I am staying well hydrated and nourished but that plan is to make it a continuous, slow run.
And, I am back to having a time goal. Last year for males 45-49 the median time was 12:54. This is my goal. Finish in the top 50% of males 45-49. This is realistic: Swim 1:40, Bike 6:40, and Run 4:40 for a total of 13 hours. My long training days, going easy, make me feel that these times are easily achievable. Of course, it may all go to hell on race day.
Thursday, July 15, 2010
Two good things from yesterday's lake swim (and one bad)
Every Wednesday I head out to Pike Lake to rinse my mouth with algae and become tangled in the weeds. Um, I mean, swim. Yeah that’s what I do at Pike Lake: swim.
Each week I add some time. Yesterday was 45 minutes. By the end of August I want to finish at least two 90-minute open water swims.
Normally I just swim back and forth in the swimming area as I am too nervous to strike off down the lake by myself. Yesterday I had a swimming buddy (thanks Reagan) who led me north for 25 minutes before turning around and swimming back to the beach.
Two really good things happened yesterday.
First, I have got the wetsuit setup I really like. Last fall I bought a De Soto two-piece. It is an awesome suit. Very easy to put on and take off. Low neckline with no zipper at the neckline so it does not chafe (or even cut my neck like my previous suit prior to alterations). The only problem with my De Soto is that it is not quite as buoyant as I would like. I am sure that someone who is a better swimmer than I am would LOVE these De Soto suits. For me, though, I like feeling the safety of a little extra buoyancy.
Problem solved – instead of the De Soto Bibjohn (the bottoms) I used my old Quitana Roo sleeveless. I put the De Soto top over my old wetsuit. Brilliant! Bouyant enough that I can float without having to skull at all. In 45 minutes swimming I can almost just trail my legs and not kick at all. This all helped me to feel REALLY relaxed in the water. Excellent.
Second, we swam north for 12 minutes, paused, and then swam another 13 minutes north. After a brief chat we decided to swim back to the beach without stopping. Not a big deal to a lot of swimmers but I can count on one hand the number of times that I have swam, continuously, in open water for 25 minutes or more. So that’s good. But, the best news was that as I was swimming along I suddenly realized that I was thinking about work, family, holidays, etc. In other words, I wasn’t worrying about drowning. This was a THRILLING moment for me. I makes me think that I will not hate the 90 minute Ironman swim.
I if I can manage to compete the 3.8 km Ironman swim in 90 minutes I will be 275/314 (last year’s results). Slow… but I can totally live with that.
Only one bad moment.
Somewhere in the middle of the lake I got tangled in the weeds. It feels like a Giant Kraken coming to the surface to pull you under. I fought free of its tentacles and carried on though. Phew. That was close.
Each week I add some time. Yesterday was 45 minutes. By the end of August I want to finish at least two 90-minute open water swims.
Normally I just swim back and forth in the swimming area as I am too nervous to strike off down the lake by myself. Yesterday I had a swimming buddy (thanks Reagan) who led me north for 25 minutes before turning around and swimming back to the beach.
Two really good things happened yesterday.
First, I have got the wetsuit setup I really like. Last fall I bought a De Soto two-piece. It is an awesome suit. Very easy to put on and take off. Low neckline with no zipper at the neckline so it does not chafe (or even cut my neck like my previous suit prior to alterations). The only problem with my De Soto is that it is not quite as buoyant as I would like. I am sure that someone who is a better swimmer than I am would LOVE these De Soto suits. For me, though, I like feeling the safety of a little extra buoyancy.
Problem solved – instead of the De Soto Bibjohn (the bottoms) I used my old Quitana Roo sleeveless. I put the De Soto top over my old wetsuit. Brilliant! Bouyant enough that I can float without having to skull at all. In 45 minutes swimming I can almost just trail my legs and not kick at all. This all helped me to feel REALLY relaxed in the water. Excellent.
Second, we swam north for 12 minutes, paused, and then swam another 13 minutes north. After a brief chat we decided to swim back to the beach without stopping. Not a big deal to a lot of swimmers but I can count on one hand the number of times that I have swam, continuously, in open water for 25 minutes or more. So that’s good. But, the best news was that as I was swimming along I suddenly realized that I was thinking about work, family, holidays, etc. In other words, I wasn’t worrying about drowning. This was a THRILLING moment for me. I makes me think that I will not hate the 90 minute Ironman swim.
I if I can manage to compete the 3.8 km Ironman swim in 90 minutes I will be 275/314 (last year’s results). Slow… but I can totally live with that.
Only one bad moment.
Somewhere in the middle of the lake I got tangled in the weeds. It feels like a Giant Kraken coming to the surface to pull you under. I fought free of its tentacles and carried on though. Phew. That was close.
Sunday, July 11, 2010
My longest ride and longest week ever
TODAY'S BIKE – 5 hours 10 minutes, 134 kilometers. I started at 6 am. Rode a couple of hours and stopped to refuel. Rode another 2:25 and stopped to refuel. Then rode the last 45 minutes.
Today’s bike was scheduled at 5 hours easy. I did 5:10. It was a great ride. Aside from sore-butt syndrome it was a good, confidence building experience. I feel VERY strong. After five hours in the saddle my legs felt great. No obvious fatigue of any kind. Generally, it didn’t feel like I had done much of anything. That is an awesome feeling. My intensity was a little lower than last week. No real reason for this; I was just relaxing and enjoying the day.
TODAY'S RUN – 30 minutes at 4:55/km. I did the run after supper. Between the bike and run I ate and had a much needed two hour nap. Not needed so much because of the ride as it was that I was running on six hours sleep from the previous night (and 2/3 bottle of wine + 2 beer – making the ride that much more impressive).
My average moving pace was 5:00/km so I was a hair’s breadth slower than I was supposed to be. The best news is that my average heart rate was 144 beats/minute which feels pretty good. I am thrilled to see that heart rate at that pace at the end of my heaviest week so far.
RUN PART II – After my 30 minutes I did 12 minutes of running 3 minutes and walking 1. I set my watch to show heart rate and during the run portions tried to run at about 145 beats/minute. This is the proper way to motivate myself on race day as getting real time feedback on my heart rate reminds me that I can work harder. In other words, pace can be defeating but looking at my heart rate tells me that what I perceive as hard work is not really hard work.
At this point I think my Ironman run plan is to run between the aid stations and take a good long walk at the aid stations – one minute to 90 seconds? My fall back position is run 3 + walk 1. Looking at other people's run times at Ironman they are REALLY slow. I would like to turn in a 4:30 marathon time. Reminder to self: Do not blow yourself up on the bike.
The Week in Review
Swim 2:10
Bike 8:40
Run 3:23
Strength 1:00
Total 15:13
My longest week to date.
Despite my demoralizing interval run on Thursday, I feel really good about this week and where I am at. I feel like I can go forever. And, other than my hips I feel 100%. There are no injuries or twinges of any kind. All is good.
Today’s bike was scheduled at 5 hours easy. I did 5:10. It was a great ride. Aside from sore-butt syndrome it was a good, confidence building experience. I feel VERY strong. After five hours in the saddle my legs felt great. No obvious fatigue of any kind. Generally, it didn’t feel like I had done much of anything. That is an awesome feeling. My intensity was a little lower than last week. No real reason for this; I was just relaxing and enjoying the day.
TODAY'S RUN – 30 minutes at 4:55/km. I did the run after supper. Between the bike and run I ate and had a much needed two hour nap. Not needed so much because of the ride as it was that I was running on six hours sleep from the previous night (and 2/3 bottle of wine + 2 beer – making the ride that much more impressive).
My average moving pace was 5:00/km so I was a hair’s breadth slower than I was supposed to be. The best news is that my average heart rate was 144 beats/minute which feels pretty good. I am thrilled to see that heart rate at that pace at the end of my heaviest week so far.
RUN PART II – After my 30 minutes I did 12 minutes of running 3 minutes and walking 1. I set my watch to show heart rate and during the run portions tried to run at about 145 beats/minute. This is the proper way to motivate myself on race day as getting real time feedback on my heart rate reminds me that I can work harder. In other words, pace can be defeating but looking at my heart rate tells me that what I perceive as hard work is not really hard work.
At this point I think my Ironman run plan is to run between the aid stations and take a good long walk at the aid stations – one minute to 90 seconds? My fall back position is run 3 + walk 1. Looking at other people's run times at Ironman they are REALLY slow. I would like to turn in a 4:30 marathon time. Reminder to self: Do not blow yourself up on the bike.
The Week in Review
Swim 2:10
Bike 8:40
Run 3:23
Strength 1:00
Total 15:13
My longest week to date.
Despite my demoralizing interval run on Thursday, I feel really good about this week and where I am at. I feel like I can go forever. And, other than my hips I feel 100%. There are no injuries or twinges of any kind. All is good.
Monday, July 5, 2010
I am tired but I think I have found my motivation
Recently, training has some good and some bad.
On a good note, I am enjoying cycling. This weekend saw a 112 km ride. This is my longest ever. I actually enjoyed it. Not until the 3:45 mark did I find myself in the least bit fatigued. Shortly after finishing I felt like I had done nothing at all. Cycling is good.
Yesterday I had a very good open water swim. I really focused on staying long and easy with my stroke. When swimming I have a tendency to start too fast, drive my heart rate too high, become uneasy in the water, and then get defeated mentally. Yesterday I worked hard to simply relax and keep swimming. If I found the stress level rising I simply kicked back to a very easy pace and relaxed. It worked. And, with a weekly long open water swim I feel confident that Ironman will go well (Frank Dunn in August will be a good test, too).
On a funny note I reached one of the buoys in the Pike Lake swimming area and had a freak out moment. Looking down into the murky depths I saw a severed human hand. I came up for air and then looked again. This time it had become a severed human foot. Aaahhh! I was about to call for help when I popped up to see Mark looking at me, “Hi Dave.” He was swimming in his wetsuit and the water at Pike Lake is so thick that all I could see were his pink extremities. We had a nice chat. Panic averted. No corpse after all.
The bad news is that my overwhelming impression of my training is … overwhelming. I feel tired and I am having a ton of trouble staying highly motivated. Interestingly, it’s running that has become the hardest of the disciplines for me.
As the volume of training has increased I am finding it increasingly difficult to find the willpower for hard intervals. If it was simply a matter of volume, I would be happily out there on some long training days taking it easy and enjoying the scenery. Where I suffer a lack of strength is where it’s volume AND intensity. I am hoping, however, that as of this writing that my strength is returning.
Saturday’s run was supposed to my 90 minutes at 4:55/km (this was after 4 hours in the saddle). I was good until about the 50 minute mark and then I decided that I had gone far enough. Oof. I started the long walk home. On the walk, though, I found what I hope will be the motivation to see me through the coming weeks.
I am the Learn to Run Coach at Brainsport. It’s my job to motivate thirty-five new runners to make it through an eight week program culminating in a 5 km road race. I remember my first ever 13 week program going from never having run to running 10 km. It was hard but I did it. And, I was proud of myself. The members of this clinic are getting through something similar now. I am sure that they are finding it hard. And, I am sure that they are getting through it.
Buoyed by their commitment, I started my feet going again and finished up my run. Thank you for the inspiration.
OK… this week will be a good test for me. Time to suck it up and get it done. Ironman is now less than eight weeks away. I need to:
(1) Get enough sleep;
(2) Stay positive; and
(3) Do what I have to do.
I am lucky to have a job that leaves my afternoons free. I am amazed that anyone with a full time job EVER gets through an Ironman. Really, you would have NO life.
This week’s training plan:
MONDAY – 90 minute pool swim, 40 minute easy run.
TUESDAY – 90 minute ride with 2 x 10 minutes HARD, 60 minute run with 2 x 10 minutes HARD.
WEDNESDAY – 60 minute open water swim, 60 minute easy ride.
THURSDAY – Run 10 x 1 km at 4:30 with a 2 minute break at 4:55 in between (this is THE test this week), 60 minute swim with Coach Paul.
FRIDAY – 60 minute strength training, 45 minute swim, 30 minute easy run.
SATURDAY – DAY OF REST.
SUNDAY – 5 hour easy ride, 30 minute run at 4:55/km.
On a good note, I am enjoying cycling. This weekend saw a 112 km ride. This is my longest ever. I actually enjoyed it. Not until the 3:45 mark did I find myself in the least bit fatigued. Shortly after finishing I felt like I had done nothing at all. Cycling is good.
Yesterday I had a very good open water swim. I really focused on staying long and easy with my stroke. When swimming I have a tendency to start too fast, drive my heart rate too high, become uneasy in the water, and then get defeated mentally. Yesterday I worked hard to simply relax and keep swimming. If I found the stress level rising I simply kicked back to a very easy pace and relaxed. It worked. And, with a weekly long open water swim I feel confident that Ironman will go well (Frank Dunn in August will be a good test, too).
On a funny note I reached one of the buoys in the Pike Lake swimming area and had a freak out moment. Looking down into the murky depths I saw a severed human hand. I came up for air and then looked again. This time it had become a severed human foot. Aaahhh! I was about to call for help when I popped up to see Mark looking at me, “Hi Dave.” He was swimming in his wetsuit and the water at Pike Lake is so thick that all I could see were his pink extremities. We had a nice chat. Panic averted. No corpse after all.
The bad news is that my overwhelming impression of my training is … overwhelming. I feel tired and I am having a ton of trouble staying highly motivated. Interestingly, it’s running that has become the hardest of the disciplines for me.
As the volume of training has increased I am finding it increasingly difficult to find the willpower for hard intervals. If it was simply a matter of volume, I would be happily out there on some long training days taking it easy and enjoying the scenery. Where I suffer a lack of strength is where it’s volume AND intensity. I am hoping, however, that as of this writing that my strength is returning.
Saturday’s run was supposed to my 90 minutes at 4:55/km (this was after 4 hours in the saddle). I was good until about the 50 minute mark and then I decided that I had gone far enough. Oof. I started the long walk home. On the walk, though, I found what I hope will be the motivation to see me through the coming weeks.
I am the Learn to Run Coach at Brainsport. It’s my job to motivate thirty-five new runners to make it through an eight week program culminating in a 5 km road race. I remember my first ever 13 week program going from never having run to running 10 km. It was hard but I did it. And, I was proud of myself. The members of this clinic are getting through something similar now. I am sure that they are finding it hard. And, I am sure that they are getting through it.
Buoyed by their commitment, I started my feet going again and finished up my run. Thank you for the inspiration.
OK… this week will be a good test for me. Time to suck it up and get it done. Ironman is now less than eight weeks away. I need to:
(1) Get enough sleep;
(2) Stay positive; and
(3) Do what I have to do.
I am lucky to have a job that leaves my afternoons free. I am amazed that anyone with a full time job EVER gets through an Ironman. Really, you would have NO life.
This week’s training plan:
MONDAY – 90 minute pool swim, 40 minute easy run.
TUESDAY – 90 minute ride with 2 x 10 minutes HARD, 60 minute run with 2 x 10 minutes HARD.
WEDNESDAY – 60 minute open water swim, 60 minute easy ride.
THURSDAY – Run 10 x 1 km at 4:30 with a 2 minute break at 4:55 in between (this is THE test this week), 60 minute swim with Coach Paul.
FRIDAY – 60 minute strength training, 45 minute swim, 30 minute easy run.
SATURDAY – DAY OF REST.
SUNDAY – 5 hour easy ride, 30 minute run at 4:55/km.
Sunday, June 27, 2010
As go my hips, so goes my mood
It has been a really interesting week for me – emotionally and physically. I have noted previously that as go my hips, so goes my mood. The week started strong but faded.
In fun news, I can now claim to be a sponsored Iron distance athlete. There is a new product that was developed from science done at the University of Saskatchewan called Genki Bar. Basically, it’s a slow burning energy bar which is lentil based. Imagine an Eat More bar with lentils instead of peanuts and you are pretty close. I am relieved to say that I genuinely like them. I have been experimenting for two years with stuff that I am willing to eat on LONG rides and runs – stuff that I am willing to eat when I do NOT want to eat ANYTHING. I am really glad to get a chance to use Genki – thanks to Bruce and Theresa for setting me up. They are available at Brainsport. It’s not exactly Tiger Woods money. Well, in fact, it’s no money at all but I am awaiting a Genki Bar visor. That’ll be cool.
Sunday and Monday, following the Chinook Half Iron race my hips felt as good as they have felt in a long time. No soreness at all. As the week has worn on, though, my legs in general – and hips in particular – have grown very tight, sore, and tired.
Wednesday night was the first “Brainsport Learn to Run Clinic” which I am coaching. Our inaugural run consisted of a five-minute warm up walk followed by eight repeats of 30-seconds running and two-minutes walking, followed by a five-minute cool down walk. One would think that such a minor run would be easy on me. Later Wednesday night I was awoken by the worst bout of hip pain that I have ever experienced. I woke up at 2 am with crushing pain in both hips. This happens every night but normally I simply reposition and immediately fall back asleep. Not so on Wednesday – I was awake for half an hour and nothing that I did helped the pain. I can’t see how this relates to the running clinic but anything seems possible. Rotation is the problem so maybe I need to watch changing direction move back and forth among the group of 35 new runners?
As of this writing I am on a plane to Ottawa and my legs do not feel good. My hips are sore, my IT bands feel tight, and even my knees feel a little bit off. I am hopeful that these six days in Ottawa will help my legs recover – I have three runs in Ottawa for a total of four hours. I must remind myself, though, that I have never been able to make any sense of my hip pain. It seems to come and go with no relation to my activity level.
I also note that I am fatigued. In preparing for Ironman I did a lot of reading and this came up frequently – Be ready to find yourself tired all the time. I think I’m there. This may be part of the problem with my legs. I’m just plain tired.
I am really excited about the Brainsport Learn to Run Clinic. Everyone likes sharing their passions with other and running has certainly become something of a passion for me this past two years. The part of being a coach that is really interesting to me, though, is how much I will learn. Over the years I have taught communications and poker (lots of poker). Being compelled to teach makes one compelled to learn. I find myself answering hard questions like, “Why do you run?” I am working on that and will have a more formal answer soon.
Here is my training schedule for this week:
Sunday – Run 2 hours with 10 x 30 second sprints.
Monday – Run 10 x 1 minute at 4:30 + 1 min at 5:15 and then run 30 minutes at 5:30/km. Also, if the hotel pool is at all adequate I will add a swim 30 continuous.
Tuesday – Hotel pool permitting, swim 30 continuous.
Wednesday – Run 3 x 10 minutes at 4:30 (with 10 min at 4:55/km in between).
Saturday – Back in Saskatoon – Ride 4 hours easy, run 90 minutes at 4:55/km.
Sunday – Lake swim 45 minutes continuous. Ride 60 easy.
In fun news, I can now claim to be a sponsored Iron distance athlete. There is a new product that was developed from science done at the University of Saskatchewan called Genki Bar. Basically, it’s a slow burning energy bar which is lentil based. Imagine an Eat More bar with lentils instead of peanuts and you are pretty close. I am relieved to say that I genuinely like them. I have been experimenting for two years with stuff that I am willing to eat on LONG rides and runs – stuff that I am willing to eat when I do NOT want to eat ANYTHING. I am really glad to get a chance to use Genki – thanks to Bruce and Theresa for setting me up. They are available at Brainsport. It’s not exactly Tiger Woods money. Well, in fact, it’s no money at all but I am awaiting a Genki Bar visor. That’ll be cool.
Sunday and Monday, following the Chinook Half Iron race my hips felt as good as they have felt in a long time. No soreness at all. As the week has worn on, though, my legs in general – and hips in particular – have grown very tight, sore, and tired.
Wednesday night was the first “Brainsport Learn to Run Clinic” which I am coaching. Our inaugural run consisted of a five-minute warm up walk followed by eight repeats of 30-seconds running and two-minutes walking, followed by a five-minute cool down walk. One would think that such a minor run would be easy on me. Later Wednesday night I was awoken by the worst bout of hip pain that I have ever experienced. I woke up at 2 am with crushing pain in both hips. This happens every night but normally I simply reposition and immediately fall back asleep. Not so on Wednesday – I was awake for half an hour and nothing that I did helped the pain. I can’t see how this relates to the running clinic but anything seems possible. Rotation is the problem so maybe I need to watch changing direction move back and forth among the group of 35 new runners?
As of this writing I am on a plane to Ottawa and my legs do not feel good. My hips are sore, my IT bands feel tight, and even my knees feel a little bit off. I am hopeful that these six days in Ottawa will help my legs recover – I have three runs in Ottawa for a total of four hours. I must remind myself, though, that I have never been able to make any sense of my hip pain. It seems to come and go with no relation to my activity level.
I also note that I am fatigued. In preparing for Ironman I did a lot of reading and this came up frequently – Be ready to find yourself tired all the time. I think I’m there. This may be part of the problem with my legs. I’m just plain tired.
I am really excited about the Brainsport Learn to Run Clinic. Everyone likes sharing their passions with other and running has certainly become something of a passion for me this past two years. The part of being a coach that is really interesting to me, though, is how much I will learn. Over the years I have taught communications and poker (lots of poker). Being compelled to teach makes one compelled to learn. I find myself answering hard questions like, “Why do you run?” I am working on that and will have a more formal answer soon.
Here is my training schedule for this week:
Sunday – Run 2 hours with 10 x 30 second sprints.
Monday – Run 10 x 1 minute at 4:30 + 1 min at 5:15 and then run 30 minutes at 5:30/km. Also, if the hotel pool is at all adequate I will add a swim 30 continuous.
Tuesday – Hotel pool permitting, swim 30 continuous.
Wednesday – Run 3 x 10 minutes at 4:30 (with 10 min at 4:55/km in between).
Saturday – Back in Saskatoon – Ride 4 hours easy, run 90 minutes at 4:55/km.
Sunday – Lake swim 45 minutes continuous. Ride 60 easy.
Sunday, June 20, 2010
Chinook Half Iron distance post-race thoughts
First I will offer general comments, then specific thoughts on each portion of the race, and then comment on my nutrition throughout the day. If you just want to skip to the video, it's at the very bottom.
My overall finish: 93/106.
Official Times
SWIM: 1:00:40 22/22 age group (I was the second to last swimmer out of the water – Mayor Pat Fiacco of Regina beat me out of the water by 2 seconds)
BIKE: 3:46:43 18/22 Age Group (chip time was 3:57:19 which means I was 10:36 in total transition time)
RUN: 2:19:13 13/22 Age Group
This is a small race with a field that is, I think, tougher than the races with larger fields. There are less casual athletes racing this distance at Chinook than larger racers. The race is EXTREMELY WELL organized. I was very, very impressed. In fact, in the lead up to the race I think that Race Director Mike Bock never took longer than 30 minutes to reply to any email I sent. Thanks Mike! You're awesome. My only niggling complaint is that the explanation of the race the night before was too long and included too much detail (particularly from the Run Coordinator). For experience triathletes it was old hat and for newbies it would have been WAY too much. A simple explanation that includes "The course is well marked" would have been adequate.
If my swim time had been 50 minutes (which should be well within my ability) then my overall finish would have been 86/106 which is more in keeping with where I think I am at compared to typical Iron distance endurance athletes.
SWIM
I was very disappointed in my swim. I am to a point where my swim mechanics are good (at least relative to where I was). But I refused to swim continuously for more than 200 meters at a time. When I ask myself, “why?” I don’t really have an answer. I guess I find open water swimming to be problematic. I tried a couple of times to kick onto my back and do a little backstroke. This was impossible as it immediately resulted in a feeling of motion sickness. I never felt worried about safety or anything like that. I just felt modest disorientation. I will consult with coach Paul but I think I better ad a longish open water swim every weekend for the next several weeks. I need to be more capable of open water swimming. I am thinking that a short break of 20 second will be fine every 500 meters or so. This will mean 7 breaks over 4 km as opposed to 20 breaks over 2 km which is probably what I did in this race. Oof.
BIKE
I felt really good about my bike. I rode the 93 km with an average heart rate of close to 150 beats/minute at 80 to 90 rpm. This was my goal. It is a very hilly course. I wound up with a 6 minute break at the turnaround. I did not want to break this long. I was just stopping to use the port-a-potty but Regina Mayor Pat Fiacco beat me too it and he, well, he took a long time. My average moving speed was 25.8 km/h which was slower than I expected and slower than I would like to ride at Ironman.
I note that at the beginning of the ride I was getting a fairly sharp pain on the outside of my left quad. I wrote it off to the affects of the cold water and carried on and it passed. I stretched my calves frequently throughout (on just about ever downhill) – I think this had benefits later in the day. And, near the end of the bike my right hamstring was complaining but I never noticed this on the run.
I am guessing but I think two laps of this course would, in fact, be tougher than Ironman’s bike course. Here are the elevation comparisons.
Chinook and Ironman Canada elevations.
By way of comparison, the total climb at Chinook is 327 meters or 1073 feet. Don’t be deceived by the different scales represented. The total vertical at Ironman looks to be about 1500 feet. More but not THAT much more. The struggle I had at Chinook is that there is very little in the way of extended flat portions. It’s pretty well rollers the whole way with a couple of a particularly arduous climbs. I have never ridden Ironman before so this is speculation on my part. Basically it comes down to talking to people who have done Ironman. They seem able to get a pretty reasonable guess as to their overall speed compared to the usual speed riding on the flat. I came up 3 km/h slower than I expected to. This surprised me.
RUN
I was happy with my run. I ran the first lap stopping only at water stations. Just a nice easy pace. On a positive note, at the beginning of the run both of my calves were a little painful. I soldiered on and this feeling passed. In fact, I was kind of happy to realize at some point that I was feeling completely healthy – nothing hurt, it was easy to run at about 6:15/kilometer.
In the second lap I did drop into my old habit of taking 40 pace walking breaks. Did I have to? No. Did I? Yes. Am I weak? Yes. I am wondering if I should not plan, in advance, for Ironman as a walk run – run 4 minutes, walk 1? This might break it up for me keep my pace high instead of starting out with a straight run and then feeling, later, like I was failing myself?
Nutrition
Breakfast – 6:15 AM
Peanut butter and jam on Wonderbread.
One cup of Starbuck with cream and sugar.
Pre-race – 7:30 AM
300 ml Gatorade
1 gel.
Swim to bike transition – 9:00 AM
300 ml Gatorade
1 gel.
Bike (from 9 AM to 1 PM)
I drank 2.4 liters of Gatorde evenly throughout.
I had 5 energy gels spaced out 40 minutes apart.
Very near the end of the bike I noticed that I was hungry. I had a Hammer energy bar that the turnaround staff had slipped into my bike bag.
Bike to run transition (1 PM)
300 ml Gatorade
1 energy gel
Applied Nip Guards (not nutrition per say, but necessary or feeling good).
Run (1 PM to 3 PM)
At he 2.2 km mark – 100 ml Gatorade
(at every aide station I doused myself with cold water – NICE)
At the 5.5 km mark – 100 ml Gatorade
At the 7.5 km mark – 100 ml Gaorade and 1 energy gel.
At the 10.5 km mark – My stomach was not too happy. I felt bloated and a little tiny bit like I might throw up. I felt fine nutritionally so I switched to straight water.
At the 12.7 km mark – 150 ml water
At the 16 km mark – 150 ml water
At the 18 km mark – 150 ml water
OK… now I have to go for a bike ride and a run (I think I will try run 4 + walk 1 to see what sort of pace that creates).
My overall finish: 93/106.
Official Times
SWIM: 1:00:40 22/22 age group (I was the second to last swimmer out of the water – Mayor Pat Fiacco of Regina beat me out of the water by 2 seconds)
BIKE: 3:46:43 18/22 Age Group (chip time was 3:57:19 which means I was 10:36 in total transition time)
RUN: 2:19:13 13/22 Age Group
This is a small race with a field that is, I think, tougher than the races with larger fields. There are less casual athletes racing this distance at Chinook than larger racers. The race is EXTREMELY WELL organized. I was very, very impressed. In fact, in the lead up to the race I think that Race Director Mike Bock never took longer than 30 minutes to reply to any email I sent. Thanks Mike! You're awesome. My only niggling complaint is that the explanation of the race the night before was too long and included too much detail (particularly from the Run Coordinator). For experience triathletes it was old hat and for newbies it would have been WAY too much. A simple explanation that includes "The course is well marked" would have been adequate.
If my swim time had been 50 minutes (which should be well within my ability) then my overall finish would have been 86/106 which is more in keeping with where I think I am at compared to typical Iron distance endurance athletes.
SWIM
I was very disappointed in my swim. I am to a point where my swim mechanics are good (at least relative to where I was). But I refused to swim continuously for more than 200 meters at a time. When I ask myself, “why?” I don’t really have an answer. I guess I find open water swimming to be problematic. I tried a couple of times to kick onto my back and do a little backstroke. This was impossible as it immediately resulted in a feeling of motion sickness. I never felt worried about safety or anything like that. I just felt modest disorientation. I will consult with coach Paul but I think I better ad a longish open water swim every weekend for the next several weeks. I need to be more capable of open water swimming. I am thinking that a short break of 20 second will be fine every 500 meters or so. This will mean 7 breaks over 4 km as opposed to 20 breaks over 2 km which is probably what I did in this race. Oof.
BIKE
I felt really good about my bike. I rode the 93 km with an average heart rate of close to 150 beats/minute at 80 to 90 rpm. This was my goal. It is a very hilly course. I wound up with a 6 minute break at the turnaround. I did not want to break this long. I was just stopping to use the port-a-potty but Regina Mayor Pat Fiacco beat me too it and he, well, he took a long time. My average moving speed was 25.8 km/h which was slower than I expected and slower than I would like to ride at Ironman.
I note that at the beginning of the ride I was getting a fairly sharp pain on the outside of my left quad. I wrote it off to the affects of the cold water and carried on and it passed. I stretched my calves frequently throughout (on just about ever downhill) – I think this had benefits later in the day. And, near the end of the bike my right hamstring was complaining but I never noticed this on the run.
I am guessing but I think two laps of this course would, in fact, be tougher than Ironman’s bike course. Here are the elevation comparisons.
Chinook and Ironman Canada elevations.
RUN
I was happy with my run. I ran the first lap stopping only at water stations. Just a nice easy pace. On a positive note, at the beginning of the run both of my calves were a little painful. I soldiered on and this feeling passed. In fact, I was kind of happy to realize at some point that I was feeling completely healthy – nothing hurt, it was easy to run at about 6:15/kilometer.
In the second lap I did drop into my old habit of taking 40 pace walking breaks. Did I have to? No. Did I? Yes. Am I weak? Yes. I am wondering if I should not plan, in advance, for Ironman as a walk run – run 4 minutes, walk 1? This might break it up for me keep my pace high instead of starting out with a straight run and then feeling, later, like I was failing myself?
Nutrition
Breakfast – 6:15 AM
Peanut butter and jam on Wonderbread.
One cup of Starbuck with cream and sugar.
Pre-race – 7:30 AM
300 ml Gatorade
1 gel.
Swim to bike transition – 9:00 AM
300 ml Gatorade
1 gel.
Bike (from 9 AM to 1 PM)
I drank 2.4 liters of Gatorde evenly throughout.
I had 5 energy gels spaced out 40 minutes apart.
Very near the end of the bike I noticed that I was hungry. I had a Hammer energy bar that the turnaround staff had slipped into my bike bag.
Bike to run transition (1 PM)
300 ml Gatorade
1 energy gel
Applied Nip Guards (not nutrition per say, but necessary or feeling good).
Run (1 PM to 3 PM)
At he 2.2 km mark – 100 ml Gatorade
(at every aide station I doused myself with cold water – NICE)
At the 5.5 km mark – 100 ml Gatorade
At the 7.5 km mark – 100 ml Gaorade and 1 energy gel.
At the 10.5 km mark – My stomach was not too happy. I felt bloated and a little tiny bit like I might throw up. I felt fine nutritionally so I switched to straight water.
At the 12.7 km mark – 150 ml water
At the 16 km mark – 150 ml water
At the 18 km mark – 150 ml water
OK… now I have to go for a bike ride and a run (I think I will try run 4 + walk 1 to see what sort of pace that creates).
Sunday, June 13, 2010
Week in review + Three family Bridge City Boogie pre-race meal
Since my failing at the Sask Marathon a couple of weeks ago I have bounced back nicely. Last weekend I enjoyed Moe’s Triathlon. This week I put in some good time and mileage and finished the week strong.
The most exciting part of the week was sharing a race this morning with my whole family!
I did 10 km, Arthur 5 km, Heather and Oliver 2 km.
Weekly totals:
Swim 3:15
Bike 7:00
Run 2:30
Strength 1:00
Total 13:45
The week finished with a long session on Saturday that was stronger than I expected. Saturday night I had too much to eat – all the wrong stuff, bacon, scallops, shrimp, prime rib, chocolate, wine, wine, and wine – but got up on Sunday and ran a personal best 10 km run. 47:15. I ran without looking at my pace one. If you had asked me upon finishing about my time I would have guessed 47:30 as that is what it felt like – pushing to stay faster than my marathon race pace of 4:55/km but not so fast that I wasn’t all but certain that I could maintain. Pre-race I hoped that I could maintain 4:45 and I did.
One bad note from this week -- I appear to have developed a limp. I am not even aware that I am doing it until it is pointed out. I will watch this in the coming days to see if it's an on again off again thing.
Otherwise a good week. My confidence is much restored. I very much look forward to the Chinook Half-Ironman this coming weekend as I am a little bit fitter and a lot smarter than I was a year ago. Like always, I have no particular goal but I am curious to see what I manage. I predict I will be under six hours.
In order of appearance in the video that follows:
Ralph – 10 km 53:42
Raj – 5 km 21:32
Sehjal – 5 km 29:29
Marsha – 2 km 15:11
Heather – 2 km 12:42
Thomas – 2 km 15:10
Arthur – 5 km 28:37
Emily – 2 km 14:13
Oliver – 2 km 12:05
Me – 10 km 47:15
The most exciting part of the week was sharing a race this morning with my whole family!
I did 10 km, Arthur 5 km, Heather and Oliver 2 km.
Weekly totals:
Swim 3:15
Bike 7:00
Run 2:30
Strength 1:00
Total 13:45
The week finished with a long session on Saturday that was stronger than I expected. Saturday night I had too much to eat – all the wrong stuff, bacon, scallops, shrimp, prime rib, chocolate, wine, wine, and wine – but got up on Sunday and ran a personal best 10 km run. 47:15. I ran without looking at my pace one. If you had asked me upon finishing about my time I would have guessed 47:30 as that is what it felt like – pushing to stay faster than my marathon race pace of 4:55/km but not so fast that I wasn’t all but certain that I could maintain. Pre-race I hoped that I could maintain 4:45 and I did.
One bad note from this week -- I appear to have developed a limp. I am not even aware that I am doing it until it is pointed out. I will watch this in the coming days to see if it's an on again off again thing.
Otherwise a good week. My confidence is much restored. I very much look forward to the Chinook Half-Ironman this coming weekend as I am a little bit fitter and a lot smarter than I was a year ago. Like always, I have no particular goal but I am curious to see what I manage. I predict I will be under six hours.
In order of appearance in the video that follows:
Ralph – 10 km 53:42
Raj – 5 km 21:32
Sehjal – 5 km 29:29
Marsha – 2 km 15:11
Heather – 2 km 12:42
Thomas – 2 km 15:10
Arthur – 5 km 28:37
Emily – 2 km 14:13
Oliver – 2 km 12:05
Me – 10 km 47:15
Saturday, June 12, 2010
June 10 - 37 km ride, 30 minute swim, 37 km ride, 11 km run, and FOUR STITCHES
The funniest moment was after the injury which you are about to see, nine of us are gathered around Brina as she contemplated what to do. She decides to phone her fiance to come and pick her up. Lindsay dials and hands the phone to Brina.
Brina: "Hi. I fell off my bike."
(pause as other party speaks)
Brina: "No. I fell of my bike and landed on my face and I'm bleeding."
(pause)
Brina: "Who is this?"
(short pause)
Brina: "I'm sorry I have the wrong number."
Brina: "Hi. I fell off my bike."
(pause as other party speaks)
Brina: "No. I fell of my bike and landed on my face and I'm bleeding."
(pause)
Brina: "Who is this?"
(short pause)
Brina: "I'm sorry I have the wrong number."
Friday, June 11, 2010
Is riding into the wind like riding up a hill?
Random thoughts from the past couple of days…
I’m back. After the Saskatchewan Marathon on May 30th I took a week off – couple of light workouts only. Coach Bruce assigned me lots for this week and next week and I’m not only getting through the week but I am looking forward to it. Tomorrow’s training session will probably be a little over five hours and I am keen to get out there. I am enjoying the training. This is good because at the beginning of the week I wasn't feeling it.
This may relate to kid’s activities winding down. Last night Oliver wrapped up Mini-Lasers swimming for the summer. This frees my time for two nights a week which is good as some weeks feel like work, train, transport children, and sleep. Having some down time will help keep my spirits up and when school is over in a couple of weeks this will free up lots of time making it easier to find time for training without the sense that I am getting NOTHING else done. I am, in fact, getting nothing else done as Heather will tell you. Ironman training certainly does require some sacrifice on the part
Raincoats are warm. I have a rain jacket for cycling. I ran last night wearing an Under Armour sleeveless t-shirt, light long sleeve shirt, and rain jacket. Phew. Was too warm. Despite the fact that it claims to be breathable, oy, it’ s barely breathable. Too warm. This is the most difficult weather to dress for – from 0 to 10 degrees with light rain. I can never stay cool enough.
Best sight on the trail … crazy university prof riding his bike with a huge pauncho to keep off the rain. It was blowing in the wind like Superman’s cape. The best part, though, was that he was wearing a ¾ motorcycle helmet instead of a cycling helmet. I wonder if he ramps up to the motorcycle helmet on rain soaked days because of the increased chance of injury or if he always wear old faithful?
I might not suck at cycling as bad as I think I do. This week I did my first ever interval. I was surprised to see what speed I was able to maintain with a modest but not ridiculous increase in effort. It’s hard to get my heart rate to 150/minute and, in calm flat conditions, I am guessing that 31 km/h is about my speed. This makes me feel good about the possibility of cycling between 6 and 6:30 at Ironman.
And, my ride on Tuesday was both the best and freakin’ worst ride EVER. The first 17 km was pleasant. The second 17 km was a screaming, riot of fun – wind at my back going between 35 and 45 with an occasional downhill bumping my speed to just over 50 km/h. Then the last 20 km with like cycling in a wind tunnel. My speed dropped off to below 20 km/h. I felt like I was part of some elaborate experiment measuring whether a man will keep pedaling or will simply lie down in the ditch and beg for merciful death. Well screw you weather, I made it home. Barely. Just barely. As my trainer Lindsay points out, “Saskatchewan wind is good preparation for BC mountains.” It was like climbing a hill for an hour straight.
I’m back. After the Saskatchewan Marathon on May 30th I took a week off – couple of light workouts only. Coach Bruce assigned me lots for this week and next week and I’m not only getting through the week but I am looking forward to it. Tomorrow’s training session will probably be a little over five hours and I am keen to get out there. I am enjoying the training. This is good because at the beginning of the week I wasn't feeling it.
This may relate to kid’s activities winding down. Last night Oliver wrapped up Mini-Lasers swimming for the summer. This frees my time for two nights a week which is good as some weeks feel like work, train, transport children, and sleep. Having some down time will help keep my spirits up and when school is over in a couple of weeks this will free up lots of time making it easier to find time for training without the sense that I am getting NOTHING else done. I am, in fact, getting nothing else done as Heather will tell you. Ironman training certainly does require some sacrifice on the part
Raincoats are warm. I have a rain jacket for cycling. I ran last night wearing an Under Armour sleeveless t-shirt, light long sleeve shirt, and rain jacket. Phew. Was too warm. Despite the fact that it claims to be breathable, oy, it’ s barely breathable. Too warm. This is the most difficult weather to dress for – from 0 to 10 degrees with light rain. I can never stay cool enough.
Best sight on the trail … crazy university prof riding his bike with a huge pauncho to keep off the rain. It was blowing in the wind like Superman’s cape. The best part, though, was that he was wearing a ¾ motorcycle helmet instead of a cycling helmet. I wonder if he ramps up to the motorcycle helmet on rain soaked days because of the increased chance of injury or if he always wear old faithful?
I might not suck at cycling as bad as I think I do. This week I did my first ever interval. I was surprised to see what speed I was able to maintain with a modest but not ridiculous increase in effort. It’s hard to get my heart rate to 150/minute and, in calm flat conditions, I am guessing that 31 km/h is about my speed. This makes me feel good about the possibility of cycling between 6 and 6:30 at Ironman.
And, my ride on Tuesday was both the best and freakin’ worst ride EVER. The first 17 km was pleasant. The second 17 km was a screaming, riot of fun – wind at my back going between 35 and 45 with an occasional downhill bumping my speed to just over 50 km/h. Then the last 20 km with like cycling in a wind tunnel. My speed dropped off to below 20 km/h. I felt like I was part of some elaborate experiment measuring whether a man will keep pedaling or will simply lie down in the ditch and beg for merciful death. Well screw you weather, I made it home. Barely. Just barely. As my trainer Lindsay points out, “Saskatchewan wind is good preparation for BC mountains.” It was like climbing a hill for an hour straight.
Monday, June 7, 2010
Hi ho, hi ho... Back to the grind
After a week of rest, time to get back at it. Ironman is now 12 weeks away.
I have recently resolved – and I mean it – to have NO time goal for Ironman. I don’t. Whatever happens on Aug 29 my job is to race the race, enjoy the day as best I can, and finish when I do. This does not mean, however, that I do not have training goals. I am going to train as if my time goal was 12 hours (even though it’s not). And I need to keep a high level of intensity because I do have a time goal on Oct 10 – 3:30 marathon in Victoria.
With that in mind, here is Coach Bruce’s plan for this coming two weeks. I will be meeting Bruce in one week from now so the second week is malleable depending on how this week goes.
MON (June 7) – Afternoon 60 minute strength, evening 60 minute swim
TUE – Afternoon 2 hour ride easy, 30 minute run at 4:30/km
WED – Afternoon ride 60 to 90 minutes with 2 x 15 minutes at 160 beats/minute, evening 90 minute swim
THU – Afternoon 60 minute run easy, afternoon 60 minute swim with Coach Paul
FRI – DAY OF REST
SAT – Morning 40 km ride easy + 30 minute swim easy + 40 km ride at race pace + 30 minute run at race pace + 30 minute run easy.
SUN – 10 km race (Bridge City Boogie), 60 minute ride easy
TOTAL FOR WEEK: 15 hours
MON (June 14) – afternoon 60 minute strength training, evening 60 minute swim
TUE – Afternoon 2 hour ride (5 x 8 min at 165/min with 3 min set break), 60 minute run easy
WED – Afternoon 60 minute ride easy, evening 90 minute swim
THU – Afternoon 40 minute run (5 x 3 min at 4:55/km with 2 min set break), 60 minute swim with Coach Paul
FRI – DAY OF REST (Drive to Calgary)
SAT – Chinook Half-Ironman in Calgary (Bike hard, run c. 5:15 to 5:30/km)
SUN – Afternoon 60 minute ride easy, 30 minute run easy
TOTAL FOR WEEK: 16 hours 40 minutes
Additional notes – At the Bridge City Boogie on June 13 I will wear my Garmin but I will not look at pace. I will simply push through the run and see what my finishing pace is. Similarly at the Chinook Half Ironman on June 19 I will wear my Garmin for the run but I will not look at pace. I will simply run the pace that I am capable of without focusing on what I am actually doing. I like this idea. For the 3:30 marathon in October I will want to know that I am running at pace and I will need the reassurance that the Garmin provides. Running these next two races hard, but without a specific goal, will help to keep me in the moment. I look forward to the surprise of seeing how what my pace is upon completion.
I have recently resolved – and I mean it – to have NO time goal for Ironman. I don’t. Whatever happens on Aug 29 my job is to race the race, enjoy the day as best I can, and finish when I do. This does not mean, however, that I do not have training goals. I am going to train as if my time goal was 12 hours (even though it’s not). And I need to keep a high level of intensity because I do have a time goal on Oct 10 – 3:30 marathon in Victoria.
With that in mind, here is Coach Bruce’s plan for this coming two weeks. I will be meeting Bruce in one week from now so the second week is malleable depending on how this week goes.
MON (June 7) – Afternoon 60 minute strength, evening 60 minute swim
TUE – Afternoon 2 hour ride easy, 30 minute run at 4:30/km
WED – Afternoon ride 60 to 90 minutes with 2 x 15 minutes at 160 beats/minute, evening 90 minute swim
THU – Afternoon 60 minute run easy, afternoon 60 minute swim with Coach Paul
FRI – DAY OF REST
SAT – Morning 40 km ride easy + 30 minute swim easy + 40 km ride at race pace + 30 minute run at race pace + 30 minute run easy.
SUN – 10 km race (Bridge City Boogie), 60 minute ride easy
TOTAL FOR WEEK: 15 hours
MON (June 14) – afternoon 60 minute strength training, evening 60 minute swim
TUE – Afternoon 2 hour ride (5 x 8 min at 165/min with 3 min set break), 60 minute run easy
WED – Afternoon 60 minute ride easy, evening 90 minute swim
THU – Afternoon 40 minute run (5 x 3 min at 4:55/km with 2 min set break), 60 minute swim with Coach Paul
FRI – DAY OF REST (Drive to Calgary)
SAT – Chinook Half-Ironman in Calgary (Bike hard, run c. 5:15 to 5:30/km)
SUN – Afternoon 60 minute ride easy, 30 minute run easy
TOTAL FOR WEEK: 16 hours 40 minutes
Additional notes – At the Bridge City Boogie on June 13 I will wear my Garmin but I will not look at pace. I will simply push through the run and see what my finishing pace is. Similarly at the Chinook Half Ironman on June 19 I will wear my Garmin for the run but I will not look at pace. I will simply run the pace that I am capable of without focusing on what I am actually doing. I like this idea. For the 3:30 marathon in October I will want to know that I am running at pace and I will need the reassurance that the Garmin provides. Running these next two races hard, but without a specific goal, will help to keep me in the moment. I look forward to the surprise of seeing how what my pace is upon completion.
Sunday, June 6, 2010
Moe's Triathlon Race Report
From Moe's Triathlon today.
After the disaster of last weekend's marathon it's nice to race (even a really short one) and feel good about everything.
New course this year and I like it. The run as three laps instead of two made it feel shorter, even though I think it was longer.
Swim (500 meters):
I predicted my swim time to be 11:00. My actual time was a little longer than that but it didn’t have to be (I was probably slightly over 12). There were 4 of us per lane. I was the second starter in my lane. The first starter in my lane was the slowest of the 4 of us. I tried to draft him the whole way – as an experiment/learning experience. What did I learn? Successful drafting requires that you fid someone who swims at very close to one's desired swim pace. At Chinook in two weeks I will attempt the drafting experiment again. I wound up waiting at the wall for a pregnant pause to open some space and then catch up ½ way across the pool at which point I would slow down to draft him. Repeat this procedure over and over until the swim was finished. A poor strategy but that's fine, I was there to learn. I did not hate the swim. And, 11:00/500 meters is probably a good predictor of my swim pace this summer. Last year’s time was 14:01 so I was much faster this year. Two year’s ago I was around 12 minutes so I am sure that I am faster than that, too (even though my official time will not show it).
Bike (12 km):
My original plan was to ride at heart rate of 150/minute, again, as a simple experiment. But, I did not have my watch set up to show heart rate so that plan went out the window. Instead I decided that since the distance is so short I would just go pretty hard… 80%? I averaged 28.3 km/hour at a heart rate of 161/minute. This seems too slow for that effort but this may be a results of too many tight corners that slowed the speed too much too often? Plus this average speed includes time in transition so it is artificially lowered. Overall I was very happy with my ride. Last year’s time 23:34 which was an average speed of 2:21/km. This year was 2:07/km so faster (all of these times include the transitions).
Run (5 km):
I wanted to ensure that I ran at least 4:55/km and was thinking I would try to run 4:45/km. I managed 4:45 with substantial but not killer effort. I feel really good about this run. It was short, to be sure, but it was useful to simply focus on “being in the moment” and keeping the legs pumping. I am very happy with the run. Last year’s time was 23:01. This year was 24:42. I am surprised by this and feel certain that this year must have been slightly further as I am very happy with this year’s run and was not that happy last year. Last year I walked a couple of times and Raj actually waited for me. This year I think I was slowly – very slowly closing on Raj although I am not certain and will have to wait for the official time to find out. It's possible that the reverse is true and that he was slowly opening the distance between us.
***Update***
1:05:45 my official time.
41/94 overall
10/17 Men 40-49
86th fastest swim
50th fastest bike
29th fastest run
Raj beat me by 0:59 in the swim, 0:35 on the bike, and 0:04 on the run.
I really thought I was slightly closing on the run… nope.
After the disaster of last weekend's marathon it's nice to race (even a really short one) and feel good about everything.
New course this year and I like it. The run as three laps instead of two made it feel shorter, even though I think it was longer.
Swim (500 meters):
I predicted my swim time to be 11:00. My actual time was a little longer than that but it didn’t have to be (I was probably slightly over 12). There were 4 of us per lane. I was the second starter in my lane. The first starter in my lane was the slowest of the 4 of us. I tried to draft him the whole way – as an experiment/learning experience. What did I learn? Successful drafting requires that you fid someone who swims at very close to one's desired swim pace. At Chinook in two weeks I will attempt the drafting experiment again. I wound up waiting at the wall for a pregnant pause to open some space and then catch up ½ way across the pool at which point I would slow down to draft him. Repeat this procedure over and over until the swim was finished. A poor strategy but that's fine, I was there to learn. I did not hate the swim. And, 11:00/500 meters is probably a good predictor of my swim pace this summer. Last year’s time was 14:01 so I was much faster this year. Two year’s ago I was around 12 minutes so I am sure that I am faster than that, too (even though my official time will not show it).
Bike (12 km):
My original plan was to ride at heart rate of 150/minute, again, as a simple experiment. But, I did not have my watch set up to show heart rate so that plan went out the window. Instead I decided that since the distance is so short I would just go pretty hard… 80%? I averaged 28.3 km/hour at a heart rate of 161/minute. This seems too slow for that effort but this may be a results of too many tight corners that slowed the speed too much too often? Plus this average speed includes time in transition so it is artificially lowered. Overall I was very happy with my ride. Last year’s time 23:34 which was an average speed of 2:21/km. This year was 2:07/km so faster (all of these times include the transitions).
Run (5 km):
I wanted to ensure that I ran at least 4:55/km and was thinking I would try to run 4:45/km. I managed 4:45 with substantial but not killer effort. I feel really good about this run. It was short, to be sure, but it was useful to simply focus on “being in the moment” and keeping the legs pumping. I am very happy with the run. Last year’s time was 23:01. This year was 24:42. I am surprised by this and feel certain that this year must have been slightly further as I am very happy with this year’s run and was not that happy last year. Last year I walked a couple of times and Raj actually waited for me. This year I think I was slowly – very slowly closing on Raj although I am not certain and will have to wait for the official time to find out. It's possible that the reverse is true and that he was slowly opening the distance between us.
***Update***
1:05:45 my official time.
41/94 overall
10/17 Men 40-49
86th fastest swim
50th fastest bike
29th fastest run
Raj beat me by 0:59 in the swim, 0:35 on the bike, and 0:04 on the run.
I really thought I was slightly closing on the run… nope.
Wednesday, June 2, 2010
I will NEVER run another marathon (well... maybe I will)
On Sunday, at the 32 km mark, I was thinking to myself, “I am a stupid ass. These marathons are stupid. The Boston Marathon is probably extra stupid. It’s the stupidest marathon of them all and I didn’t really want to do it anyway. Ironman was an idiot of an idea. I suppose I will have to do Ironman just so I don’t have to embarrass myself by quitting. Wait! I know. I can bob around in the lake for two hours and miss the swim cutoff and then I will not have to do the bike and run. Brilliant! Dog it for Ironman and then NEVER DO ANOTHER MARATHON AGAIN.”
On Monday night I registered for the Victoria Marathon on October 10, 2010.
I have a REALLY short memory. Uffda.
I have shifted my focus, though. I have revised my thinking about Ironman. On Sunday at the post-marathon tears and beers I realized something: I have not enjoyed a race in two years.
This has to change.
I do NOT want to set an aggressive goal for Ironman, miss it, and then be unhappy with my Ironman race. I am next to certain that I only have one Ironman in me. I am doing Ironman for the motivation and challenge it provides. (and to get the tattoo and boast about it for the rest of my life). I do NOT want to finish the race on Aug 29 and be angry or disappointed because I didn’t make my goal time. So, it’s official – I HAVE NO TIME GOAL AT IRONMAN. My time is now irrelevant to me.
Here is my goal: I want to feel like I am racing (even though I am not). I do not want to walk the marathon. I want to swim strong and easy, bike strong and easy, and run the marathon (some walk/run will be fine). A specific time is now irrelevant to me. I will be proud of finishing. I do not want any part of this experience to be a disappointment. I want to do my best to enjoy the day.
I guess my time will be between 12 and 14 hours. My specific prediction is SWIM 1:35, BIKE 6:45, RUN 4:45. I dream of being sub-12 hours and I think it’s possible. But, if I come across at 11:59 pm after 16 hours and 59 minutes, I will be thrilled.
So, why register for the Victoria Marathon? I figure that the strongest, fittest moment of my life will be 6:59 am, August 29, 2010 – in the moments before the starting cannon at Ironman Canada. I do want to run the Boston Marathon. If I wait for the Vegas Marathon (Dec 5) then I will probably not get in to the Boston Marathon for 2011 since this year it sold out in November. I do not want to extend that these goals into 2012. I don’t think my hips will last that long.
So… I will be running the Victoria Marathon on October 10th. I am registered. Once qualified for Boston I will stop all training and try to set the Boston course record for “Fastest Man over 300 pounds with arthritic hips.”
I will still be going to Las Vegas to support my friends who will be running. I will probably even run in Las Vegas. Or, I may simply be annoying drunken pizza guy trying to find someone to share martinis and pizza at 4:30 am just 2 ½ hours before race start.
On Monday night I registered for the Victoria Marathon on October 10, 2010.
I have a REALLY short memory. Uffda.
I have shifted my focus, though. I have revised my thinking about Ironman. On Sunday at the post-marathon tears and beers I realized something: I have not enjoyed a race in two years.
This has to change.
I do NOT want to set an aggressive goal for Ironman, miss it, and then be unhappy with my Ironman race. I am next to certain that I only have one Ironman in me. I am doing Ironman for the motivation and challenge it provides. (and to get the tattoo and boast about it for the rest of my life). I do NOT want to finish the race on Aug 29 and be angry or disappointed because I didn’t make my goal time. So, it’s official – I HAVE NO TIME GOAL AT IRONMAN. My time is now irrelevant to me.
Here is my goal: I want to feel like I am racing (even though I am not). I do not want to walk the marathon. I want to swim strong and easy, bike strong and easy, and run the marathon (some walk/run will be fine). A specific time is now irrelevant to me. I will be proud of finishing. I do not want any part of this experience to be a disappointment. I want to do my best to enjoy the day.
I guess my time will be between 12 and 14 hours. My specific prediction is SWIM 1:35, BIKE 6:45, RUN 4:45. I dream of being sub-12 hours and I think it’s possible. But, if I come across at 11:59 pm after 16 hours and 59 minutes, I will be thrilled.
So, why register for the Victoria Marathon? I figure that the strongest, fittest moment of my life will be 6:59 am, August 29, 2010 – in the moments before the starting cannon at Ironman Canada. I do want to run the Boston Marathon. If I wait for the Vegas Marathon (Dec 5) then I will probably not get in to the Boston Marathon for 2011 since this year it sold out in November. I do not want to extend that these goals into 2012. I don’t think my hips will last that long.
So… I will be running the Victoria Marathon on October 10th. I am registered. Once qualified for Boston I will stop all training and try to set the Boston course record for “Fastest Man over 300 pounds with arthritic hips.”
I will still be going to Las Vegas to support my friends who will be running. I will probably even run in Las Vegas. Or, I may simply be annoying drunken pizza guy trying to find someone to share martinis and pizza at 4:30 am just 2 ½ hours before race start.
Sunday, May 30, 2010
2010 Sask Marathon Post Mortem - I had a BAD day (plus Vlog)
I had a horrible race today. Oof. I really thought that 3:30 was in the bag. Not today. Official time was 3:47. Oofdah.
In Vegas my failing was a lack of experience at Marathon distance. I ran 3:35 and, looking back, I think I should have been able to manage it. Today, I don't think it was possible. My right foot cramped at the 26 km mark. Both calves suffered spasms off and on. My left foot cramped at the 29 km mark -- this one was painful. And, my right hamstring cramped at the 41.7 km mark. Oofda.
But, learn and move on. Find something positive in the day. I considered quitting once I realized that I was not going to succeed but I though, "No. I am doing Ironman Canada at the end of the summer. I better soldier on through the pain as preparation for that." So that's one positive.
Moe's Triathlon next weekend (sprint distance). Bridge City Boogie (10 km) the weekend after that. Chinook Half Ironman the weekend after that... phew.
I got lots of condolences and well wishes on my Facebook page. I appreciate the attempts. It reminds me, though, of a conversation I once had with a friend who was disappointed with his marathon time. I said, "Don't worry about. You had a great time. I couldn't do it. You should be proud."
He looked at me and asked, "Do you really think that?"... See more
I paused and answered, "No."
I knew immediately what he meant. In running we only compare ourselves to our own accomplishments and our own goals (unless you really are a front runner with a shot at winning, which I am not). I am proud of my Vegas Marathon. I'm not proud of today's marathon. It did not accomplish -- for me -- anything new.
The point is that it's OK to be disappointed and not at all happy with one's result. I had a very specific goal, 3:30. I really felt like I would accomplish that. I was poised, happy, and feeling strong. 3:47 is a huge disappointment. No changing that. I was confident that I was going to make it "barring unforeseen circumstances." Such circumstances came to pass.
Twitter: RamblingDave
Facebook: Rambling Dave Scharf
In Vegas my failing was a lack of experience at Marathon distance. I ran 3:35 and, looking back, I think I should have been able to manage it. Today, I don't think it was possible. My right foot cramped at the 26 km mark. Both calves suffered spasms off and on. My left foot cramped at the 29 km mark -- this one was painful. And, my right hamstring cramped at the 41.7 km mark. Oofda.
But, learn and move on. Find something positive in the day. I considered quitting once I realized that I was not going to succeed but I though, "No. I am doing Ironman Canada at the end of the summer. I better soldier on through the pain as preparation for that." So that's one positive.
Moe's Triathlon next weekend (sprint distance). Bridge City Boogie (10 km) the weekend after that. Chinook Half Ironman the weekend after that... phew.
I got lots of condolences and well wishes on my Facebook page. I appreciate the attempts. It reminds me, though, of a conversation I once had with a friend who was disappointed with his marathon time. I said, "Don't worry about. You had a great time. I couldn't do it. You should be proud."
He looked at me and asked, "Do you really think that?"... See more
I paused and answered, "No."
I knew immediately what he meant. In running we only compare ourselves to our own accomplishments and our own goals (unless you really are a front runner with a shot at winning, which I am not). I am proud of my Vegas Marathon. I'm not proud of today's marathon. It did not accomplish -- for me -- anything new.
The point is that it's OK to be disappointed and not at all happy with one's result. I had a very specific goal, 3:30. I really felt like I would accomplish that. I was poised, happy, and feeling strong. 3:47 is a huge disappointment. No changing that. I was confident that I was going to make it "barring unforeseen circumstances." Such circumstances came to pass.
Twitter: RamblingDave
Facebook: Rambling Dave Scharf
Saturday, May 29, 2010
24 hours away from qualifying for the Boston Marathon - dress rehearsal
On the advice of Coach Bruce I did a complete dress rehearsal this morning.
I set my alarm back ten minutes from its usual time. Unlike most of Sunday’s runners it’s actually a slight sleep in for me. Well, it should be. Unfortunately Charlie the hillbilly cat woke me up 20 minutes prior to me alarm going off. Oof.
Met Glenn at Tim Horton’s at 5:45 am for a plain-toasted-bagel with strawberry-cream-cheese and medium double, double.
Drove over to Mall at Lawson, parked, and ran very easily over to the start line. This light jog will be tomorrow's warm up. I did bring my heart rate up to 150 beats per minute about 10 minutes before race start with 150 on-the-spot high knee steps.
I ran 7.3 km easy along the course. I did a few 400 meter pickups to race pace of 4:55/km. I timed these for the uphill or downhill portions of the course to help with visualization. I ran up the finishing hill visualizing pushing myself up those last few hundred meters without looking at my watch or obsessing with pace – just smile, feel strong, and press myself. It’s easy to obsess with the hills on the course but the truth is that there are no serious hills on the course – it’s Saskatoon, how could there be? Nothing on this course compares to the hills on the back half of the Vegas course.
Several good things happened this morning. I am really glad I went through this exercise. I feel good about my pre-race ritual for tomorrow – from Tim’s, to parking, to warm-up, to race start – I know what I am doing in the morning. I discovered one thing I had neglected -- take a bottle of Gatoraide in the morning to rinse down the pre-race gel.
I have cycled the course and mentally rehearsed it several times. All of this has me in a very positive frame of mind.
I rounded the corner to the finish line this morning just as a crew of three volunteers (led by Colin French the start/finish line coordinator) were starting to set up the temporary stands at the finish line. I ran through the piles of aluminum benches with my hands held up in triumph and made the three volunteers clap for me. Then I chipped in for 15 minutes setting up bleachers until I got overcome by the cold.
I have a good picture of what to wear tomorrow. Upper body: Marathon Blossom running t-shirt (my most recent tie-dye) over an Under Armour sleeveless t-shirt. The Under Armour layer makes things more comfortable if it’s wet. Cycling arm warmers. My first thought was nothing on my arms but Heather reminded me of the arm warmers and I think it’s a great idea. I may toss them somewhere along the way depending on conditions. Over that I will wear my Sugoi breathable rain jacket and I will accessorize with coordinating black visor and lightweight gloves. I will start off wearing a sweatshirt which I will remove in the moments before the race starts and dispose of it.
Thanks to family and friends (and Hannah the dog) for coaching, advice, support, and encouragement. Running is a funny pastime. Although running can be morbidly solitary you don't get to take a shot at your goals without a whole bunch of people helping you get there. At least I can't. I need people around me to motivate me.
In December before the Vegas run, I thought I would succeed. This morning I feel that I KNOW I will succeed tomorrow. I actually look forward to the challenge of running through the pain.
Now if I could just regulate my intake of pizza and red wine...
I set my alarm back ten minutes from its usual time. Unlike most of Sunday’s runners it’s actually a slight sleep in for me. Well, it should be. Unfortunately Charlie the hillbilly cat woke me up 20 minutes prior to me alarm going off. Oof.
Met Glenn at Tim Horton’s at 5:45 am for a plain-toasted-bagel with strawberry-cream-cheese and medium double, double.
Drove over to Mall at Lawson, parked, and ran very easily over to the start line. This light jog will be tomorrow's warm up. I did bring my heart rate up to 150 beats per minute about 10 minutes before race start with 150 on-the-spot high knee steps.
I ran 7.3 km easy along the course. I did a few 400 meter pickups to race pace of 4:55/km. I timed these for the uphill or downhill portions of the course to help with visualization. I ran up the finishing hill visualizing pushing myself up those last few hundred meters without looking at my watch or obsessing with pace – just smile, feel strong, and press myself. It’s easy to obsess with the hills on the course but the truth is that there are no serious hills on the course – it’s Saskatoon, how could there be? Nothing on this course compares to the hills on the back half of the Vegas course.
Several good things happened this morning. I am really glad I went through this exercise. I feel good about my pre-race ritual for tomorrow – from Tim’s, to parking, to warm-up, to race start – I know what I am doing in the morning. I discovered one thing I had neglected -- take a bottle of Gatoraide in the morning to rinse down the pre-race gel.
I have cycled the course and mentally rehearsed it several times. All of this has me in a very positive frame of mind.
I rounded the corner to the finish line this morning just as a crew of three volunteers (led by Colin French the start/finish line coordinator) were starting to set up the temporary stands at the finish line. I ran through the piles of aluminum benches with my hands held up in triumph and made the three volunteers clap for me. Then I chipped in for 15 minutes setting up bleachers until I got overcome by the cold.
I have a good picture of what to wear tomorrow. Upper body: Marathon Blossom running t-shirt (my most recent tie-dye) over an Under Armour sleeveless t-shirt. The Under Armour layer makes things more comfortable if it’s wet. Cycling arm warmers. My first thought was nothing on my arms but Heather reminded me of the arm warmers and I think it’s a great idea. I may toss them somewhere along the way depending on conditions. Over that I will wear my Sugoi breathable rain jacket and I will accessorize with coordinating black visor and lightweight gloves. I will start off wearing a sweatshirt which I will remove in the moments before the race starts and dispose of it.
Thanks to family and friends (and Hannah the dog) for coaching, advice, support, and encouragement. Running is a funny pastime. Although running can be morbidly solitary you don't get to take a shot at your goals without a whole bunch of people helping you get there. At least I can't. I need people around me to motivate me.
In December before the Vegas run, I thought I would succeed. This morning I feel that I KNOW I will succeed tomorrow. I actually look forward to the challenge of running through the pain.
Now if I could just regulate my intake of pizza and red wine...
Wednesday, May 26, 2010
I resolved not to pee on myself anymore
With four days until the Saskatchewan Marathon and my last attempt at a Boston Marathon qualifying time of 3:30:59 or less I have started to feel good. I have been getting as much sleep as I can to the point that after today's nap I feel overslept. For the first time in weeks my legs feel strong and rested. Sunday's run and today's run both started with fresh legs. A good feeling.
And this all leads to this conundrum...
Last summer I did the Stoney Plain Half-Ironman. About 60 km into the 90 km bike ride I had to pee. All triathletes pee in their wetsuits at the beginning of the race. If they claim they don't, they are lying. Great triathletes who are racing to win must pee themselves during the bike and run. I assume they open the faucet and let the water run. During the Stoney Plain bike portion I decided to go halfway. I stopped my bike and, straddling the bike on the side of the road, I peed. As my shoe got full I realized something, "I am going to place 1789th out of 2150 racers -- why am I peeing in my shoe?" In that moment I decided to stop peeing on myself during races. Never again.
On Sunday, though, a few seconds might be the difference between me running the Boston Marathon and not running the Boston Marathon.
At this point my plan is to make sure I do my duty before the race starts and then hope for the best. And, I think I will switch my pre-race ritual form a large double-double to a medium.
And this all leads to this conundrum...
Last summer I did the Stoney Plain Half-Ironman. About 60 km into the 90 km bike ride I had to pee. All triathletes pee in their wetsuits at the beginning of the race. If they claim they don't, they are lying. Great triathletes who are racing to win must pee themselves during the bike and run. I assume they open the faucet and let the water run. During the Stoney Plain bike portion I decided to go halfway. I stopped my bike and, straddling the bike on the side of the road, I peed. As my shoe got full I realized something, "I am going to place 1789th out of 2150 racers -- why am I peeing in my shoe?" In that moment I decided to stop peeing on myself during races. Never again.
On Sunday, though, a few seconds might be the difference between me running the Boston Marathon and not running the Boston Marathon.
At this point my plan is to make sure I do my duty before the race starts and then hope for the best. And, I think I will switch my pre-race ritual form a large double-double to a medium.
Monday, May 24, 2010
2010 Sask Marathon Route Tour - video and text
I am afraid that both the video and the text are somewhat incomplete. I made these today and they work for me because I have been there and I know what I am describing. I like to know what's coming. It helps me to compartmentalize the race which I find very helpful. I do know know why my Garmin shows the course to be 38.8 km long. I did my best to follow the maps at www.SaskMarathon.ca. I am assured be people who I hold in high regard that the course is 42.195 km long. So... my Garmin was off, I didn't follow the route correctly, or the route shown on the map is not quite right. Something... ****The corrected map is now posted at www.SaskMarathon.ca. Like the half-marathon, the full-marathon will run past Pinehouse and then double back before going west towards the finish line. The full marathon will go slightly further north on Whiteswan and the half does.****
You may find it easier to try and follow the video while reading the text notes? Or note. If you have any questions about the course I will be happy to give you my thoughts. Email Dave@C95.com.
2010 Saskatchewan Marathon Course Narration
0 to 2.24 (start to Water #1 at Red River Road)
A run up and down hills on street in a residential neighborhood. From the starting line we run east on Pinehouse. About 500 meters into the course we reach the steep part of the decent on Pinehouse. This steep part of the hill is about 400 meter to the right turn at Saguenay Drive. We run south on Saguenay for about 500 meters –this is flat. Then we turn right and go west on Assiniboine for a little over 1 km. This is a long, slow climb and is probably the worst hill climb on the course. Fortunately, it is right at the start. This first section ends at the first water station at the corner of Pinehouse and Red River Road where we turn left.
2.24 to 4.16 (Water #1 to Water #2 at south end of Archibald Arena)
Down a steep hill, exiting residential and heading south along the riverfront. Red River Road is a nice easy downhill for 750 meters until we turn onto Pembina which is a steep downhill for 300 meter and a VERY steel downhill for another 200 meters. Turn right onto Spadina and it is a nice flat run to Water Station #2.
4.16 to 6.09 (Water #2 to Water #3 at the Mendal Art Gallery)
South along the riverfront. This is a straight shot south on Spadina. Basically very flat the whole way. Nice scenic run along the riverfront.
6.09 to 7.80 (Water #3 to Water #4 Victoria Bridge Roundabout)
South along the waterfront. This section begins with the university Bridge underpass – about 250 meters slow downhill into a 250 meter slow uphill to bring is back to Spadina. Then a flat run to the Broadway Bride after 1 km. Same thing – a downhill under the bridge with a climb up the other side to Water Station #4 at the Victoria Bridge Roundabout.
7.80 to 9.95 (Water # 4 to Water #5 Skateboard Park)
Skirting the south end of downtown and taking us off the streets and onto Meewasin Trail. 500 meters into this section is the Freeway Bridge underpass – like the other underpasses a short down followed by a short up. There is a nice long downhill into Victoria Park to the turnaround. The water station is shortly past the turnaround on Meewasin Trail. Once the course goes onto the trail there may be some crowding. The trail is narrow and this portion is shared by half and full marathon runners.
9.95 to 11.61 (Water # 5 to Water #6 Kiwanis Memorial Bandshell)
North on Meewasin Trail from Victoria Park. This whole section is quite flat with the exception of a short climb after the Victoria Bridge followed by a short descent to go under the Broadway Bridge and then another short climb. In essence, more bridge underpasses but along a slightly different path on the outbound route. Half-marathon runners take note, you are halfway home just prior to the Sid Buckwold Bridge.
11.61 to 12.87 (Water #6 to Water #7 Mendal Art Gallery)
North on Meewasin Trail. This section ends with the same University Bridge underpass, in the opposite direction.
12.87 to 14.76 (Water #7 to Water #8 Archibald Arena)
North along the flat portion of Spadina to Archibald Arena. A nice flat section, scenic and enjoyable.
14.76 to 16.19 (Water #8 to Water #9 Ravine Drive)
North on Spadina to Ravine. This continues on the road, basically flat. Enjoy it as an ugly long slow climb is coming.
16.19 to 19.05 (Water #9 to Water #10 Lenore Drive)
North on Spadina/Whiteswan past the turnoff at Pinehouse towards the finish. This section starts with a slow decent along Whiteswan and then there is a long, slow climb from the lower portion of the course up to Pinehouse and continuing to climb all the way to Lenore. For the half-marathoners this will be a tough section. It is a long way between water stations, it involves a lot of uphill, and you are forced to run past the turnoff at Pinehouse – the finish line is just a kilometer away – but you have to run 1.5 km past and then double back. I find that mentally challenging.
19.05 to 21.1 (Water #10 to Water #11 Adilman Dr)
North on Whiteswan and through Silverwood approaching the turnaround. This continues as a hard climb up Whiteswan to Silverwood Road. The portion through Silverwood is fairly flat. Note that the half marathon point is at the turn off onto Adilman is the ½ way point. Think of all those half-marathoners who are now finishing and eating and drinking. The good news is that once we get to the top of the Whiteswan hill the worst is over. Yes, there are some small undulations to come but the longest climb of the course is behind us. Focus now on the fact that other than some short up and downs, the only extended climb that remains is the last 3 km of the course. As a side note, my family bought the Adilman house in 1942 and my father is still living there. There is a good chance that the Adilman house will ultimately be 100 years in the Scharf family. I guess we can call it the Scharf house.
21.1 to 23.83 (Water #11 to Water #12 Lenore Drive)
Turnaround and back onto the trails. We the same route back through Silverwood and down the Whiteswan hill. Near the bottom of the hill we leave the street and head back onto the Meewasin Trail. Overall this will be a nice portion of the run. Reaching the first turnaround of the back half will be uplifting. And, this section is largely downhill.
23.83 to 26.91 (Water #12 to Water #13 Ravine Drive)
South on Meewasin Trail. There are lots of small undulations along this section at the trail tends to up and down more than the street. Although, half way through this section we leave the trail and go back onto the street for a nice long, coast downhill followed by a climb up to Ravine.
26.91 to 29.45 (Water #13 to Water #14 Train Bridge)
From Ravine it’s a nice run south to the 42nd street bridge. We cross the river and run up a very short but very gross little hill (it will hurt) and then head south on Meewasin Trail to the train bridge. This will be a hard portion of the run for me. The stretch from bridge to bridge on the east side of the river is flat but barren. I find it a very boring section of the run.
29.45 to 33.02 (Water #14 to Water #15 Train Bridge)
This will also be a tough section – there are several small rollers (Devil’s Dip and the section behind the Royal University Hospital). None of them are long but some portions are quite steep. The turnaround at the Univerity Bridge will be uplifting, though, as it is the final turnaround and we are now, truly, headed home.
33.02 to 35.62 (Water #15 to Water #16 Ravine Drive)
Reversing course along the barren stretch between the Train Bridge and the 42nd Street Bridge and then we turn north on Whiteswan (again). The good news is that we are on the street, not the trail, and we have a nice flat run to Ravine before we REALLY bring the pain.
35.62 to 38.8 (Water #16 to Finish)
This will hurt. A lot. The last three kilometers feature a long, slow, grinding climb from the lowest part of the course to the turnoff at Pinehouse. At that turnoff there is only 1.3 km to go but it’s all uphill and 400 meters of it is up a STEEP hill. Suck it up buttercup, your Boston Qualifying time is only 7 minutes of pain away.
You may find it easier to try and follow the video while reading the text notes? Or note. If you have any questions about the course I will be happy to give you my thoughts. Email Dave@C95.com.
2010 Saskatchewan Marathon Course Narration
0 to 2.24 (start to Water #1 at Red River Road)
A run up and down hills on street in a residential neighborhood. From the starting line we run east on Pinehouse. About 500 meters into the course we reach the steep part of the decent on Pinehouse. This steep part of the hill is about 400 meter to the right turn at Saguenay Drive. We run south on Saguenay for about 500 meters –this is flat. Then we turn right and go west on Assiniboine for a little over 1 km. This is a long, slow climb and is probably the worst hill climb on the course. Fortunately, it is right at the start. This first section ends at the first water station at the corner of Pinehouse and Red River Road where we turn left.
2.24 to 4.16 (Water #1 to Water #2 at south end of Archibald Arena)
Down a steep hill, exiting residential and heading south along the riverfront. Red River Road is a nice easy downhill for 750 meters until we turn onto Pembina which is a steep downhill for 300 meter and a VERY steel downhill for another 200 meters. Turn right onto Spadina and it is a nice flat run to Water Station #2.
4.16 to 6.09 (Water #2 to Water #3 at the Mendal Art Gallery)
South along the riverfront. This is a straight shot south on Spadina. Basically very flat the whole way. Nice scenic run along the riverfront.
6.09 to 7.80 (Water #3 to Water #4 Victoria Bridge Roundabout)
South along the waterfront. This section begins with the university Bridge underpass – about 250 meters slow downhill into a 250 meter slow uphill to bring is back to Spadina. Then a flat run to the Broadway Bride after 1 km. Same thing – a downhill under the bridge with a climb up the other side to Water Station #4 at the Victoria Bridge Roundabout.
7.80 to 9.95 (Water # 4 to Water #5 Skateboard Park)
Skirting the south end of downtown and taking us off the streets and onto Meewasin Trail. 500 meters into this section is the Freeway Bridge underpass – like the other underpasses a short down followed by a short up. There is a nice long downhill into Victoria Park to the turnaround. The water station is shortly past the turnaround on Meewasin Trail. Once the course goes onto the trail there may be some crowding. The trail is narrow and this portion is shared by half and full marathon runners.
9.95 to 11.61 (Water # 5 to Water #6 Kiwanis Memorial Bandshell)
North on Meewasin Trail from Victoria Park. This whole section is quite flat with the exception of a short climb after the Victoria Bridge followed by a short descent to go under the Broadway Bridge and then another short climb. In essence, more bridge underpasses but along a slightly different path on the outbound route. Half-marathon runners take note, you are halfway home just prior to the Sid Buckwold Bridge.
11.61 to 12.87 (Water #6 to Water #7 Mendal Art Gallery)
North on Meewasin Trail. This section ends with the same University Bridge underpass, in the opposite direction.
12.87 to 14.76 (Water #7 to Water #8 Archibald Arena)
North along the flat portion of Spadina to Archibald Arena. A nice flat section, scenic and enjoyable.
14.76 to 16.19 (Water #8 to Water #9 Ravine Drive)
North on Spadina to Ravine. This continues on the road, basically flat. Enjoy it as an ugly long slow climb is coming.
16.19 to 19.05 (Water #9 to Water #10 Lenore Drive)
North on Spadina/Whiteswan past the turnoff at Pinehouse towards the finish. This section starts with a slow decent along Whiteswan and then there is a long, slow climb from the lower portion of the course up to Pinehouse and continuing to climb all the way to Lenore. For the half-marathoners this will be a tough section. It is a long way between water stations, it involves a lot of uphill, and you are forced to run past the turnoff at Pinehouse – the finish line is just a kilometer away – but you have to run 1.5 km past and then double back. I find that mentally challenging.
19.05 to 21.1 (Water #10 to Water #11 Adilman Dr)
North on Whiteswan and through Silverwood approaching the turnaround. This continues as a hard climb up Whiteswan to Silverwood Road. The portion through Silverwood is fairly flat. Note that the half marathon point is at the turn off onto Adilman is the ½ way point. Think of all those half-marathoners who are now finishing and eating and drinking. The good news is that once we get to the top of the Whiteswan hill the worst is over. Yes, there are some small undulations to come but the longest climb of the course is behind us. Focus now on the fact that other than some short up and downs, the only extended climb that remains is the last 3 km of the course. As a side note, my family bought the Adilman house in 1942 and my father is still living there. There is a good chance that the Adilman house will ultimately be 100 years in the Scharf family. I guess we can call it the Scharf house.
21.1 to 23.83 (Water #11 to Water #12 Lenore Drive)
Turnaround and back onto the trails. We the same route back through Silverwood and down the Whiteswan hill. Near the bottom of the hill we leave the street and head back onto the Meewasin Trail. Overall this will be a nice portion of the run. Reaching the first turnaround of the back half will be uplifting. And, this section is largely downhill.
23.83 to 26.91 (Water #12 to Water #13 Ravine Drive)
South on Meewasin Trail. There are lots of small undulations along this section at the trail tends to up and down more than the street. Although, half way through this section we leave the trail and go back onto the street for a nice long, coast downhill followed by a climb up to Ravine.
26.91 to 29.45 (Water #13 to Water #14 Train Bridge)
From Ravine it’s a nice run south to the 42nd street bridge. We cross the river and run up a very short but very gross little hill (it will hurt) and then head south on Meewasin Trail to the train bridge. This will be a hard portion of the run for me. The stretch from bridge to bridge on the east side of the river is flat but barren. I find it a very boring section of the run.
29.45 to 33.02 (Water #14 to Water #15 Train Bridge)
This will also be a tough section – there are several small rollers (Devil’s Dip and the section behind the Royal University Hospital). None of them are long but some portions are quite steep. The turnaround at the Univerity Bridge will be uplifting, though, as it is the final turnaround and we are now, truly, headed home.
33.02 to 35.62 (Water #15 to Water #16 Ravine Drive)
Reversing course along the barren stretch between the Train Bridge and the 42nd Street Bridge and then we turn north on Whiteswan (again). The good news is that we are on the street, not the trail, and we have a nice flat run to Ravine before we REALLY bring the pain.
35.62 to 38.8 (Water #16 to Finish)
This will hurt. A lot. The last three kilometers feature a long, slow, grinding climb from the lowest part of the course to the turnoff at Pinehouse. At that turnoff there is only 1.3 km to go but it’s all uphill and 400 meters of it is up a STEEP hill. Suck it up buttercup, your Boston Qualifying time is only 7 minutes of pain away.
Sunday, May 23, 2010
One week out and confidence is coming back.... a little bit
A couple of days of positive visualization and today’s run have me feeling pretty good again. Basically, as goes my left hip, so goes my attitude.
Today I did a good hour at 5:16/km. Then RAN up the MacPherson hill. I normally do lots of intervals. I have never done much in the way of hills, though. A good heart pounding 1:21 from Sask Cres to Main Street. Woof.
My hip is still a problem but not as bad as it was. And, today’s run was the first in a long time that I started out feeling rested and fresh.
Weekly totals:
Swim 3:05 --
Bike 2:00 – 37.75 km
Run 3:07 – 33 km
Strength – 1:00
9:12 total training time.
When I see that number -- 9:12 -- it seems odd because it feels like I did next to nothing this past week. The coming week calls for a total of just over 4 hours prior to 3:30 on race day. That's like having a nap for a week.
Today I did a good hour at 5:16/km. Then RAN up the MacPherson hill. I normally do lots of intervals. I have never done much in the way of hills, though. A good heart pounding 1:21 from Sask Cres to Main Street. Woof.
My hip is still a problem but not as bad as it was. And, today’s run was the first in a long time that I started out feeling rested and fresh.
Weekly totals:
Swim 3:05 --
Bike 2:00 – 37.75 km
Run 3:07 – 33 km
Strength – 1:00
9:12 total training time.
When I see that number -- 9:12 -- it seems odd because it feels like I did next to nothing this past week. The coming week calls for a total of just over 4 hours prior to 3:30 on race day. That's like having a nap for a week.
Friday, May 21, 2010
9 days to the Sask Marathon and I am doing the wrong things...
Ran today. 2 x 5 km at 4:50/minute. It was a good run. The intervals were easy. My heart rate stayed below 150/minute but I am not feeling very good.
I have been working on getting more sleep and it's working -- I do not feel nearly as fatigued as I did.
I have done the training. I am way ahead of where I was in Las Vegas in December.
So why be negative? Real or imagined my left flip has flared up. It does not bother me when I am running. But, real or imagined, it seems a lot worse. I am thinking some very negative thoughts. I am focusing on failure instead of success. The worse thing is that I KNOW I am doing this and I still can't stop myself from spending too much time worrying about my hip and not enough time visualizing success.
I am going to spend some quality time in the next eight days in quiet contemplation of success. I need to get my mental state turned around or one of two things will happen - (1) The May 30th run will be REALLY hard; or (2) I will not succeed.
I have been working on getting more sleep and it's working -- I do not feel nearly as fatigued as I did.
I have done the training. I am way ahead of where I was in Las Vegas in December.
So why be negative? Real or imagined my left flip has flared up. It does not bother me when I am running. But, real or imagined, it seems a lot worse. I am thinking some very negative thoughts. I am focusing on failure instead of success. The worse thing is that I KNOW I am doing this and I still can't stop myself from spending too much time worrying about my hip and not enough time visualizing success.
I am going to spend some quality time in the next eight days in quiet contemplation of success. I need to get my mental state turned around or one of two things will happen - (1) The May 30th run will be REALLY hard; or (2) I will not succeed.
Tuesday, May 18, 2010
Something not to do -- and training plan from now until May 30
Here is something that I do not recommend.
Imagine you are out for a couple of hours. You forget gel. Not a big deal but since you prefer to "train like you will race" you are moderately irritated at yourself. One of your running partners is not going as long. As he departs he offers, "I have a couple of gels. Do you want one?"
"Sure."
I few minutes later you tear off the top of the gel, put the whole thing in your mouth, bite down and suck/pull out the gel. Except that just before you get the unpleasant taste of the gel, you get an overwhelming taste of salt and sweat. At that moment you realize that your training partner has been carrying his gel in his pocket. It is COVERED in his now stale sweat which you have just slurped off the outside of the gel pack. Yuck.
Moral of the story -- when you borrow a gel, rinse before inserting. I don't think it's a health issue but it tastes gross.
MON – Strength training 60 minutes, Bike EASY 60 minutes, Swim 60 minutes.
TUE – Run 2 x 10 minutes at 4:40/km with 5 minute set break, Bike EASY 60 minutes.
WED – Swim 90 minutes.
THU – Run 5 x 2 km @ 4:50/km with 3 minute break. Swim 60 minutes with coach Paul.
FRI – Strength training 60 minutes, Swim technique training 30 minutes, Ride EASY 60 minutes.
SAT – Day of rest.
SUN – Run 90 minutes at 5:15/km.
MON – Strength training 45 minutes (with ½ the volume I usually do in 60 minutes), Swim technique training 30 minutes.
TUE – Day of rest.
WED – Run 3 x 2 km at 4:50/km with a 5 minute set break, Swim technique training 30 minutes.
THU – Bike 60 minutes including 10 x 1 minute moderate & 1 minute easy.
FRI – Day of rest.
SAT – Prep day. Up and at Tim Hortons at 5:50 AM. Run 40 minutes including 4 x 400 at 4:55/km.
SUN May 30 – Saskatchewan Marathon. Run 42.2 km at 4:55/km.
April 2011 – Go and run in the Boston Marathon.
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