Schaumburg Half Marathon Turkey Trot

Ran the Schaumburg Half Marathon Turkey Trot on Saturday. Not sure if this is my 4 or 5th race there, but it went "ok".  I probably went out too hard in retrospect. Ran the first 4 or 5 miles around a 6:30 pace, but then struggled to hold onto a 6:50 pace the rest of the way.  Finished in 1:27:40, an  average of  6:45 pace.  Still I won my age group by nearly 15 minutes!  But the weather was cool and wet, but not terrible.  Now so real off-season training with a focus on cycling for the next few months. 

Election day, 2018

So much trepidation about today.  Will we as a nation continue to support fear-mongering, hatred and corruption, or could this be a turning point?  I was the happiest I've ever been to vote on election day to make a small statement by voting against all republicans on the ballot for their implicit or explicit support of the Trump administration.  Go blue wave!   

Thinking about my mom

Last week I went to the Arboretum and walked around the area where we did a lot of birding with my Mom back in the late 90s.  On the west side there is a little bridge over the stream when you first come out from the tunnel under rt 53.  It was there that I recall we had the best birding.  We saw Yellow Warblers, Red Starts, Palm Warblers, Scarlet Tanagers, Baltimore Orioles, Indigo Buntings and lot of the other migratory birds that spring. It was Meme, Stuart, Diana and I and we had a really nice time together.  I miss my mom!  I looked out at those trees, the bridge, the bushes and the stream and tried to recall details about her: what we said and how we laughed. If I could only go back there for just a moment!

What worked this year in the marathon

This was one of my slower marathons, but at 60 years old, it was kind of remarkable because I felt great through the whole race and never hit the wall. Some years, like 2017, I've barley made it to the finish line and this year I ran my fastest splits at 25 and 26  miles. So why was it better this year?  Here is what I think went right:

1) better carb loading the night before. Pounded down pasta!

2) better fueling up in the morning. Downed a can of Ensure when I first woke up and then ate my usual pre-race breakfast on top of that.

3) right at the start I downed a small bottle of Gatorade that I had added a salt tablet to and one extra strength Tylenol.  Obviously the salt was to stave off cramps and the Tylenol was for pain.  I didn't have a single cramp in the race and that is the first time that's happened ever!  I probably didn't need the Tylenol, but last year was so painful that I was expecting the worst.

4) ran with my friend Bob from miles 3-18 and that really helped to keep my spirits up and also helped us run an even pace.  Bob's GPS is more accurate than mine and he held us at a 7:10-7:15 min/mile pace for that whole distance. Even after he dropped back, I kept that same pace until mile 24 when I realized that I would be able to finish stronger. 

5) did a good job taking in gels every 30 minutes and drinking Gatorade at every aide station.

6) not sure how much this helped, but I think a lot: wore the new Nike Vapor Fly 4% marathon shoes! Those things are awesome. Super light weight, but still provide support and some "bounce". They seem to decrease the stress on your feet as well as preserve your leg muscles a little.  Best marathon shoes, ever!

7) patience: I usually hate holding back and can't keep myself from going too hard in the early part of the race. But this year I told myself I had to have patience and it worked.  I focused on watching the crowd and other runners and thinking about what they were experiencing. As always, the crown around miles 9-10 is the best. The synchronized gay drill team and cheer leaders.  But all the water stops were supportive and fun. 

8)  thinking about my mom for inspiration.       

End of the racing season

As usual, at the end of a good racing season, I'm feeling a little down.  I've checked off all of my goals this year and I'm having that realization that nothing has changed in my life as a result of triathlons and running. Yes, everything in life is changing, for better or worse (mainly worse).  But racing doesn't alter that other than provide a temporary fix. I guess the most important thing to come out of this season is that to a degree, I was able to rekindle an old friendship with RB. Here we are drinking coffee after the North Shore tri last month.  I know this is just a hobby, like any other, but I need this OCD hobby to keep from slipping into a negative mindset so I guess it serves a purpose.

Chicago Marathon 2018

My first marathon at 60-64 was a success.  Ran a 3:08 yesterday is the rain. The temperature was steady in the mid 60s for the whole race with on and off rain that was hardest in the middle section of the race.  But the rain felt good because it kept us cool, I can't recall ever feeling that good at the end of a marathon. I'm not sure if it was these racing flats, my carb loading or just a nice even and reasonable pace, but I actually felt stronger after the half marathon point and was able to push hard right through the last mile.  No wall or bonk!  Plus this was my first ever top 10 age group finish at this race. Yeah! 

Last long run before 2018 Chi Marathon

Ran 12 miles at a good clip today with the GER. I'm feel excited but also nervous about the race. Hopefully I'm fully recovered and ready to go next Sunday! 

10 days and counting to end of this racing season!

Wow, this has been a very long racing season for me!  Starting in January I began training for my first race, the Duathlon Nationals in early April. Then I just kept it going with a race in June, July, August and September. Now one more, the Chicago Marathon in 109 days.  I did my last long run on Sunday and looking forward to an easy 10-12 miles this Sunday and then a deep taper! 

Last Tri of 2018!

Yesterday was the North Shore Tri and my last triathlon of 2018.  This was (likely) my best season ever!  I'm very happy with my time and finishing place from this race:

My friend and long time racing buddy, Rich "RawBone" Hill also made an amazing come back to triathlon racing!  Fun day all around.  On to the Chicago Marathon.

Marathon training

Squeaked out 20 miles on Sunday!  Not too bad for where I should be at this point in training.  The only problem is that I'm doing a sprint tri this Sunday so I won't be able to run much this weekend. 

Chicago marathon training

Ran 16 miles this weekend, but really struggled with that distance. it was probably too much to jump from a longest run of 13 miles to 16 miles. I'm hoping that I can do 18 this Sunday and then 20 on 9/16. If I can at least get to 20 miles by then, I'll feel like I can finish the marathon even if I don't do well. 

USA Triathlon Nationals -Cleveland, OH

I had a good race at nationals on Saturday. I'm a little disappointed because I was hoping to come in the top 5, but I placed 6th. However, that was my best finish at nationals and I felt like I raced as hard as I possibly could.  The swim was difficult for me and I struggled a bit in the final leg back to shore due to the way the waves were splashing in my face making it difficult to breath.  Then I got back into a rhythm on the bike thanks to #716, a guy with a disk wheel who raced me all the way.  We took turns passing each other, but we never drafted. Once on the run I was just pushing as hard as I could with what I had left.  I thought about my mom, but to be honest, I was so out of it that I could just focus on putting one foot in front of the other and getting to the line. 

This was a long racing season, but I'm proud that I accomplished my two goals: complete the duathlon and triathlon nationals.  It wasn't easy getting to these races due to all the commitments with the kids, work and my mom (in the spring). Plus there were many times I thought my hip/ham string injury was going to prevent me from racing.  But I stuck it out and took 3rd at Duathlon nationals and now 6th here!  I just have two goals left: do one more tri so I can get ranked, and complete the Chicago marathon.  Then I will take some time off (but not too much!).   

Triathlon Nationals

Less than 48 hours to the USA Triathlon National Championship!  I'm excited and feel like I have a chance to get on the podium. My bike is set, I just need to make some mental adjustments- stay positive and not freak out! 

Family Vaca in Colorando week of 7/30

Just got back from a fun family vacation in Winter Park, CO.  We had a blast and did a lot of hiking. My favorite was this climb to the top of Mt. Bierstadt on Monday 7/30.  We got up there early just as the sun was rising!  I also got in a bike ride and a few short runs. 

Cycling in Morton Arb

Awesome ride this AM through the Morton Arboretum.

Harrington Beach Swim this AM

Amazing swim with Rich in Lake Michigan as the sun was rising.  There was an off shore marine layer that was illuminated by the first rays of the sun.  Water was cool with nice size swells, but no chop.  Awesome! 

USA Triathlon Age Group Nationals

On to the USA Tri age-group nations!  Saturday Aug. 11th is Nationals so just over 3 weeks away!  I'm feeling pretty confident after lake Zurich and feeling pretty good about my cycling.  hopefully I can ride at about the same pace as in LZ when I'm in Cleveland. Oh, that;s the one down side, its in Cleveland!  

Lake Zurich Tri

Finally had a good race where I was able to push hard on the bike and still run well.  As usual, my swim sucked: 29+ minutes, but both transitions were good. This was a very hard effort for me and I'm feeling it today.  Total time 2:14:27.

Lake Zurich Tri in 6 days

I'm feeling pretty good about my preparation for the LZ tri this Sunday.  I need to qualify for Nationals, so I need a good, but not great race.  Just hope I don't flat, crash or cramp up.  Had a good brick w/o yesterday albeit warm temps (high of 96 degrees).

Batavia Du Results

The Batavia race was a bit of a disappointment. I'm happy with my times, but it was a rainy overcast day, the race was delayed by more than an hour and the bike was shortened to just over 5 miles.  The short bike really made the whole event less meaningful because it was more like a 10K run with a 15 minute bike delay!  I'm happy with my run splits though. I averaged 6:04 for the first 2-mile run and 6:44 for the last 4.1 mile run. I slipped and wiped out on the 180 degree turn around on the 2nd run and strained my right ham string, but still was able to hold on to a good pace in the last few miles. 

 

Batavia Du 5 days away

I looked back at the last year of training and despite going very hard in March preparing for the Duathlon Nationals, last month was just as hard!  So I have reason to feel good going into the Batavia race.

One week until Batavia Tri/Du

My favorite race of the season, the Batavia Triathlon/Duathlon is coming up a week from Sunday!  I feel like I'm in decent shape, but not great.  We will see how this weekend's training goes and how the race shapes up. 

Week of 5/18

I had my best week of swimming in quite a while. Swam 3 days (Mon, Wed and Friday) for 4,350 yds. Also got in a 20 min TT on the indoor trainer, hard 5 K TT after biking to work and a 10 mile run.  Despite dealing with a hip problem (tightness and pain), I'm pretty happy with my training. Its taken me a lot longer to bounce back after the Du Nationals than I had hoped.  Signed up for Batavia Duathlon on June 10th. 

Lapapalooza and first bike to work of Spring

Sunday I did the lapapalooza (swim as many yd. as possible in 20 min) and then Tuesday I rode to work for the first time this spring (weather has sucked!). I got in 44 lengths or 22 laps in 20  min- pretty pathetic!  Did my usual 3.5 mile TT (twice around the lake) on my way to work and it took over 11 minutes (should be possible in <10 min).  So I've got a ways to go! 
Its great to be outside again! 

Not Dead Yet Triathlon Club on Garmin

As the founder, CEO, CFO, Grand Poo Bah, President, El Presidente and Head Master of the NDY World Triathlon Club, I just posted a new and important statement about the importance of not letting our sport get dragged into politics. As a service to all my readers (0.0), I am re-posting it here:

"Dear NDY Tri Members:  It is important for us as a community to remember that triathlon and running as sport are above politics!  As I muller over the current stormy situation in our capital, I comey to the conclusion that athletic endeavors trump this patrician bickering!  We need to devos ourselves of the notion that we must take side and avoid arguing over mnuchin. If we ben carson around an attitude, Ivanka tell you that it will only hurt our sport!  When we're russian to judgement and bolten to argue over politics, then we can only collude that none of this mattis! We need to kushner our harsh rhetoric and remember, there are good people on both side, both side. Let us nazie our fellow runners as right wing or left wing, but be penceive. During these sessions, we don't want to discuss racism, sexism or the environment because these are perryless topics. Instead, it would be pruitt to discuss how the economy is doing in this melinia and the future of our country!"

Duathlon Nationals

That was a fun race and a great venue.  I didn't do as well as I had hoped: 3rd place and over 2 minutes behind the winner.  I spent the 20 minutes before the start looking at pictures of my Mom and thinking about her.  I really wanted to win for her and I do feel like I tried my best, but it just wasn't my day.

 I felt great in the first run and went into the transition in good shape. I had my usual quick transition and started the bike in first place, but got past by the eventual winner, Dave Burkhart, about 3 miles in.  I tried to hang with him, but at the turn around I couldn't hold on any longer and lost contact. The 2nd half of the bike was the worst due to cold. My whole body got stiff and I felt like I just couldn't focus on riding and pushing.  T2 was also difficult as I couldn't feel my feet or hands so I couldn't grab the heel of my shoes to get them on and couldn't get my legs going for the first mile.  I got past again, but where, I'm not sure. Spend 30 minutes in medical tent shivering and trying to warm up after the race.
       It was great having Diana there cheering me on at each transition and half way point of the run. Other than freezing, I loved the event, location and course. But best of all, I enjoyed spending the weekend with Diana and seeing the town!

Training build up

I just looked back on the total kcals as a measure of training volume for the month of March.  I don't have too much to compare to, but for at least the last year, that was the biggest month so far!  Despite all of the sadness of this past week, I'm looking forward to the race and to dedicating this race to my mom, Betty! 

Rough week

It has been a very hard week. My mom passed away last Thursday night after a long battle with lung disease and other complications.  I flew from vacation in Tucson, AZ to FL to be with my dad, sister and brother.  It was good to be all together at this very difficult time and to have a chance to remember my mom by reading through her journal and telling stories. She was an amazing person who despite physical limitations had no limits in terms of kindness, friendship and love of nature! She was always fascinated by birds and by how these beautiful creatures existed in a separate space outside of the human world. While she will always be a part of my world, I think she is now also a part of nature including the world of birds! 

A little over two weeks to go!

Ok, we're down to just 17 days to racing!  The training has been going pretty well.  Today I did a brick consisting of a fairly hard 50 minutes on the stationary bike (easy warm up for 20 and then a hard TT like effort for 30) then went outside and ran 10 K at a 7:20 pace over all (all of it was under 8, but the 5th mile was under 7 min/mile).  I felt wiped out at the end. One more hard weekend and then I can ease up a little. 

10K time trial today

Ran a 10K time trial by doing two laps on the "Grovin in the Grove" 5K course today. It was slightly hilly and cool and windy out. Given that, I had a decent run: 6:20/mile for a time of 39:20. The heart rate monitor was obviously not picking up because I'm sure I was around my max most of the way! 

One month to Duathlon Nationals

Yikes: only one month to go. Hope I can keep up the volume and intensity until I can taper!
  So far I'm pretty happy with the effort. S and S, strong and steady!

MITCS wrap up

The last Midwest Indoor Tri Championship Series race was yesterday.  I did about the same as in the others but slower in both the swim and bike.  Nevertheless, I feel pretty well trained at this point.  That was three very high intensity workouts over the last 4 weeks. Now I just need to get outside on my bike and put in some longer w/os! 

Ascend cycling workout

Did a fun group w/o yesterday at the Ascend Bike Studio. Ran 4 miles before and afterward. This was a good in between MITCS races workout because it wasn't too taxing but still challenging.

MITCS

Sunday was the 2nd MITCS indoor race.  It definitely went better than two weeks ago, but I ended up with tendinitis in my left knee.  Hopefully this resolves quickly so I can get back to training!  Plus, I can't wait to get out there and so some cross-country skiing since we finally have snow. 

Two months and counting!

Ok, exactly two months to go till the Duathlon National Championship!  I'm already feeling a little over-trained. Maybe too much speed work or HIIT.  I really need to get outdoors.  Yesterday I got into an argument with a guy at the gym who was very slowly jogging with his girl friend in the fast lane on the track.  I need to just keep my mouth shut and deal with it!  That's not like me (although I always think about saying something, I never do). Next time I see him I'm going to apologize.

2018 Triathlon Season Opener

Yesterday was the first Indoor Tri of 2018 at the Wheaton Sport Center. I had my usual swim (24 lengths) and a crappy bike (8.4 miles), but at least my run felt good (2.4 miles). That was a little better than I've done in the last 3 years. So over all, I'm happy with how it went.

Indoor trainer intervals

God indoor trainer w/o this AM. Did 7 2-min hard efforts starting at around 225 Watts and building up to 280 Watts with easy rest intervals. Used a spin bike with Power Meter.

5K Time Trial

I did my first 5K TT of the season today: 19:54 (~6:25/mile).  It has been exceptionally cold so far this year, but today was one of those fluke days in January when it gets above 50.  It was in the low 50s, rainy and windy, but I ran in shorts and a sweater. By the end, my shoes and compression socks were totally soaked. I felt horrible, but that's how you're suppose to feel when you go hard, right?
     Had a weird HR response: first mile felt pretty easy, but starting at the hill at the beginning of the 2nd mile it got a lot tougher. Likely those big jumps in HR represent limitations in the wrist-worn HR monitor (i.e. lack of sensitivity to subtle changes in HR). 

Training

My coach, Jim, officially started today.  My first w/o was a tempo 5 mile run.  I am happy to report that I did a good job gradually increasing my pace from the 1st (8 min/mile) to 5th mile (7:10 min/mile) and felt good! 

Happy New Year 2018!

Well, New Year 2018 came and went and now I just have to remember to use 18 in the dating all my letters.  This was a really fun holiday.  We ice skated, went down hill and cross country skiing and watched a lot of movies!  Despite frigid temperatures from Xmas straight through this whole week, we managed to get outside a lot.  Lance even went cross-country skiing with me (he gave up video game time to brave sub-zero temperatures at the Arboretum)!  Wow, I was impressed.  We had fun too, following a huge coyote around and going up and down some hills.  Yesterday, Lance and Mikaely and I skied  at Grand Geneva for about 6 hours.  Again, absolutely freezing, but fun!

As for training, I've gotten in a few sessions.  I met with my coach for the next few months, Jim, on Saturday and we did a small brick workout.  I'm excited to really get going, but I also don't want to fall into my usual "start super hard and burn out by race day" pattern.  I've got to pace this. Build up gradually to the hardest month, March. We'll see how this goes!