So I spent the past four hours thinking about this race report and explaining everything that happened in a two page novel but as I sit down right now and begin to type, I honestly don’t want to think about any of it. Sorry. Let’s just say it’s going to be a long offseason trying to get this day out of my head. I’ll let me splits explain the day as best they can.
5K - 00:22:40 … 7:17 pace
10K - 00:44:59 … 7:10 pace
15K - 01:06:58 … 7:04 pace
20K - 01:29:46 … 7:20 pace
13.2 (HALFWAY) - 01:35:09 … 7:15 pace
25K - 01:55:12 … 8:11 pace
30K - 02:24:46 … 9:30 pace
35K - 03:00:46 … 11:35 pace
40K - 03:40:10 … 12:40 pace
FINISH - 03:56:04
Sunday, October 31, 2010
Wednesday, October 27, 2010
Four Days: Nervous
This will probably be my last post before the race and I’d be lying if I said I wasn’t happy about it. It’s been a long and trying few months after Ironman. From amateur mistakes in recovery causing stupid injuries to inconsistent training and motivation, the past four months has been a long list of lessons learned.
Looking back, I can’t help but think - what if I had done everything right. Odds are I would be a little more confident about hitting this Boston qualifying goal. And odds are, I’d be a lot happier because I wouldn’t have any lingering aches going into Sunday. But in the end, I needed the past four months to collect some firsthand data of what not to do when training and racing. Granted, I could have just listened to all the veterans that have published countless articles on thesethings but that’s just not my style. I’m stubborn, I’m foolishly ambitious, and I make no apologies for it.
I’d say my chances are 50/50 right now for hitting this qualifying goal for those of you betting on it. But for those of you betting on how many beers I’ll be drinking after the race, I can say with 100% certainty that there will be at least 3 Dogfish Heads in my belly by 1:30 (can’t miss the second half of my 11:00 soccer game).
The offseason is just four days away. And yes, this time I will make sure it’s a true offseason.
Looking back, I can’t help but think - what if I had done everything right. Odds are I would be a little more confident about hitting this Boston qualifying goal. And odds are, I’d be a lot happier because I wouldn’t have any lingering aches going into Sunday. But in the end, I needed the past four months to collect some firsthand data of what not to do when training and racing. Granted, I could have just listened to all the veterans that have published countless articles on thesethings but that’s just not my style. I’m stubborn, I’m foolishly ambitious, and I make no apologies for it.
I’d say my chances are 50/50 right now for hitting this qualifying goal for those of you betting on it. But for those of you betting on how many beers I’ll be drinking after the race, I can say with 100% certainty that there will be at least 3 Dogfish Heads in my belly by 1:30 (can’t miss the second half of my 11:00 soccer game).
The offseason is just four days away. And yes, this time I will make sure it’s a true offseason.
Friday, October 22, 2010
One Week: Let's Get this Over With
Almost one week away and I’d say I’m right where I expected to be in terms of confidence. My hip is still a pretty significant obstacle in this taper but it’s mostly been a balancing act of giving my hip and calf (minor pull/strain/bruise/who knows) enough recovery time between runs but still keeping my anaerobic capacity up so that I’m ready to push it on race day. Like I said earlier, my leg strength is either there or it isn’t but that’s something I won’t find out until mile 18/19 of the marathon.
October 18 – 8 mile (4): hip was throbbing at start, settled down mid run, no pain from mile 2 to 8, moderate discomfort at night
October 19 – SLACKER DAY: it’s ok, it was for because of an engagement party for two other Marine Corp Marathon runners
October 20 – 5 mile (2): slow pace, didn’t want to push my hip/calf, just needed to get outside
October 21 – 5 mile (5): fastest run in long time, tempo pacing, 4 min. on, 2 min. off, hip hurt after but lungs felt amazing
New and Improved Countdown Plan:
October 22 – 3 mile (5)
October 23 – 10 mile (3)
October 24 – soccer game + one hour cross train bike/swim + REST
October 25 – 5 mile (4)
October 26 – REST
October 27 – 5 mile (4)
October 28 – 5 mile (5)
October 29 – REST
October 30 – 1 mile (6:00 min pace)
October 31 – RACE DAY
October 18 – 8 mile (4): hip was throbbing at start, settled down mid run, no pain from mile 2 to 8, moderate discomfort at night
October 19 – SLACKER DAY: it’s ok, it was for because of an engagement party for two other Marine Corp Marathon runners
October 20 – 5 mile (2): slow pace, didn’t want to push my hip/calf, just needed to get outside
October 21 – 5 mile (5): fastest run in long time, tempo pacing, 4 min. on, 2 min. off, hip hurt after but lungs felt amazing
New and Improved Countdown Plan:
October 22 – 3 mile (5)
October 23 – 10 mile (3)
October 24 – soccer game + one hour cross train bike/swim + REST
October 25 – 5 mile (4)
October 26 – REST
October 27 – 5 mile (4)
October 28 – 5 mile (5)
October 29 – REST
October 30 – 1 mile (6:00 min pace)
October 31 – RACE DAY
Monday, October 18, 2010
Update... Almost There
Here we go, five days down and less than two weeks to go. Thank the lord!! I’m SO ready to take a true break and figure out all the little problems with my body. But more importantly, I’m ready to take a true break so I can plan out my first full racing season and set my priorities for 2011.
Until then, it’s time to focus. Here’s a quick report of my progress so that you can hold me accountable for my training:
October 13 – 5 mile (5): legs felt fine, minor hip problems, lungs were rusty because of day off, felt I could go a bit faster
October 14 – 10 mile (3): legs were great, lungs/heart rate were just above normal, surprised by sub 7 pace at beginning, felt I could hold that pace for marathon, big confidence boost, hip hurts like hell after, taking day off to help hip and give my left calf strain another day off
October 15 – 5 mile (2): FULL RECOVERY DAY
October 16 – 13 mile (2) + 2 mile swim: scrapped the swim because my body needed rest after Friday night, late night run, boring miles but good to be out there, tough motivation day
October 17 – 6 mile FAST (4) + soccer game + optional 40 mile bike ride: legs weren’t tired or bruised at all after soccer, run turned into an interval run because of stoplights, bike ride became a quick 10 mile ride and 1 mile swim in a coooooold pool
For those interested, I’ll be switching around a couple of these runs to align closely with what my body is telling me. After my three long(ish) runs, I realized I shouldn’t be too concerned with my distance. If my legs aren’t strong enough by now, it’s too late anyway. So I’m cutting a couple of the 10 mile runs and turning them into faster 6 mile runs. Hopefully this pays off.
Right now, I put my odds at qualifying for Boston at 40 percent. Let’s hope that number goes up after this week.
Until then, it’s time to focus. Here’s a quick report of my progress so that you can hold me accountable for my training:
October 13 – 5 mile (5): legs felt fine, minor hip problems, lungs were rusty because of day off, felt I could go a bit faster
October 14 – 10 mile (3): legs were great, lungs/heart rate were just above normal, surprised by sub 7 pace at beginning, felt I could hold that pace for marathon, big confidence boost, hip hurts like hell after, taking day off to help hip and give my left calf strain another day off
October 15 – 5 mile (2): FULL RECOVERY DAY
October 16 – 13 mile (2) + 2 mile swim: scrapped the swim because my body needed rest after Friday night, late night run, boring miles but good to be out there, tough motivation day
October 17 – 6 mile FAST (4) + soccer game + optional 40 mile bike ride: legs weren’t tired or bruised at all after soccer, run turned into an interval run because of stoplights, bike ride became a quick 10 mile ride and 1 mile swim in a coooooold pool
For those interested, I’ll be switching around a couple of these runs to align closely with what my body is telling me. After my three long(ish) runs, I realized I shouldn’t be too concerned with my distance. If my legs aren’t strong enough by now, it’s too late anyway. So I’m cutting a couple of the 10 mile runs and turning them into faster 6 mile runs. Hopefully this pays off.
Right now, I put my odds at qualifying for Boston at 40 percent. Let’s hope that number goes up after this week.
Wednesday, October 13, 2010
Countdown
So my taper/lead up to the Marine Corp Marathon is going to be a bit unorthodox. Thanks to the combination of nagging injuries and minimal motivation, I’m flirting with being right on the cusp of hitting that 3:10 goal or bonking and DNFing the entire race. Sooooooo, it should be interesting either way.
That said, here’s a breakdown of my next 3 weeks. My hope is that if I put it up on the blog, I’ll be forced to actually to do it because some of you people might guilt me if you find out I didn’t. The daily mileage and speed focus comes from a bunch of random insight over the last year and a half, mixed with what I know works for me and my body. I’m sacrificing those staple long runs because I’m not-so-secretly hoping that my Ironman legs are still with me.
Intensity levels for reference:
5 = Fast (sub 6:45 miles)
4 = Just under race pace (7:00 miles)
3 = Race pace (7:15 miles)
2 = Just above race pace (7:30 miles)
1 = Long distance/recovery pace (8:00+ miles)
October 13 – 5 mile (5)
October 14 – 10 mile (3)
October 15 – 5 mile (2)
October 16 – 13 mile (2) + 2 mile swim
October 17 – 6 mile FAST (4) + soccer game + optional 40 mile bike ride
October 18 – 14 mile (2)
October 19 – 5 mile (1)
October 20 – 10 mile (4)
October 21 – 5 mile (5)
October 22 – 10 mile (3)
October 23 – 10 mile (3)
October 24 – 5 mile (5) + soccer game + 1 mile fast swim
October 25 – 10 mile (3)
October 26 – REST
October 27 – 6 mile (5)
October 28 – 5 mile (5)
October 29 – REST
October 30 – 1 mile (6:00 min pace)
October 31 – RACE DAY + second half of soccer game
I might improvise during the final race week depending on how I’m feeling and if those injuries are still lingering but let’s hope I hit most of these targets for the next 19 days.
That said, here’s a breakdown of my next 3 weeks. My hope is that if I put it up on the blog, I’ll be forced to actually to do it because some of you people might guilt me if you find out I didn’t. The daily mileage and speed focus comes from a bunch of random insight over the last year and a half, mixed with what I know works for me and my body. I’m sacrificing those staple long runs because I’m not-so-secretly hoping that my Ironman legs are still with me.
Intensity levels for reference:
5 = Fast (sub 6:45 miles)
4 = Just under race pace (7:00 miles)
3 = Race pace (7:15 miles)
2 = Just above race pace (7:30 miles)
1 = Long distance/recovery pace (8:00+ miles)
October 13 – 5 mile (5)
October 14 – 10 mile (3)
October 15 – 5 mile (2)
October 16 – 13 mile (2) + 2 mile swim
October 17 – 6 mile FAST (4) + soccer game + optional 40 mile bike ride
October 18 – 14 mile (2)
October 19 – 5 mile (1)
October 20 – 10 mile (4)
October 21 – 5 mile (5)
October 22 – 10 mile (3)
October 23 – 10 mile (3)
October 24 – 5 mile (5) + soccer game + 1 mile fast swim
October 25 – 10 mile (3)
October 26 – REST
October 27 – 6 mile (5)
October 28 – 5 mile (5)
October 29 – REST
October 30 – 1 mile (6:00 min pace)
October 31 – RACE DAY + second half of soccer game
I might improvise during the final race week depending on how I’m feeling and if those injuries are still lingering but let’s hope I hit most of these targets for the next 19 days.
Tuesday, October 5, 2010
The "Beyond"
Lately, as you may have noticed, I’ve really been sub-par at keeping up with the blog. Sometimes it’s because of the lack of interesting things happening and other times it’s because I’m just not someone who cares to detail everything going on in life. But that is all going to change… well, kind of. In an effort to liven up my posting, I’m going to start talking about that whole “beyond” thing that I originally mentioned in my first post. It seems so far removed now but when I started writing, I intended to fill in the blog with the occasional, non-triathlon-but-still-cool-sport post to keep things interesting.
Well, now that I’ve gotten bored with my own posts, I’m going back to the drawing board and opening up my book of plans. As a teaser, here’s what I wrote out a couple weeks ago when trying to figure out where I want to take this newfound obsession and commitment to endurance/outdoor sports.
List of activities and goals to accomplish within the year:
Triathlons – more serious, start competing at races
Soccer – join at least one elite-level competitive team
Rock Climbing – start climbing at least once a month
Beach Volleyball – find a more consistent group of players that go out every weekend
SUP Paddleboarding – buy a board and paddle, use this for my recovery/relaxation days
Snowboarding – finally break away from my novice abilities
Trail/Ultra Running – get off the roads and save my knees the pain
Bonus activities: learn to surf, attempt windsurfing, dabble in kayaking
The problem with all of this is that I can’t really commit myself to each of these things in the way I want to so I need to formulate some sort of plan and prioritize each activity to reflect the desired commitment level. Some things will come naturally – trail/long distance running can be incorporated within my triathlon training while SUP paddle boarding and even (somewhat) rock climbing fit well on those recovery training days. Unfortunately, I’ll need to schedule soccer and volleyball a little differently because of the effects they have on my legs and body. I can’t exactly spend a few hours shredding myself on the field/court and then expect to go out for a 3 hour brick ride-run the next day. So those will have to be targeted when I’m in a low point during triathlon season or just during the offseason (hmm, beach volleyball during the offseason… we’ll see how that goes). I fully expect triathlon training to take a minor hit because of those two sports but I’m ok with that.
I’ll save you the extensive calendar of priorities and schedule I created last week but basically I’m trying to figure out how to cram all this fun into my other life commitments and still make it out alive. Either way, it should be an exciting year of more than just triathlons.
Well, now that I’ve gotten bored with my own posts, I’m going back to the drawing board and opening up my book of plans. As a teaser, here’s what I wrote out a couple weeks ago when trying to figure out where I want to take this newfound obsession and commitment to endurance/outdoor sports.
List of activities and goals to accomplish within the year:
Triathlons – more serious, start competing at races
Soccer – join at least one elite-level competitive team
Rock Climbing – start climbing at least once a month
Beach Volleyball – find a more consistent group of players that go out every weekend
SUP Paddleboarding – buy a board and paddle, use this for my recovery/relaxation days
Snowboarding – finally break away from my novice abilities
Trail/Ultra Running – get off the roads and save my knees the pain
Bonus activities: learn to surf, attempt windsurfing, dabble in kayaking
The problem with all of this is that I can’t really commit myself to each of these things in the way I want to so I need to formulate some sort of plan and prioritize each activity to reflect the desired commitment level. Some things will come naturally – trail/long distance running can be incorporated within my triathlon training while SUP paddle boarding and even (somewhat) rock climbing fit well on those recovery training days. Unfortunately, I’ll need to schedule soccer and volleyball a little differently because of the effects they have on my legs and body. I can’t exactly spend a few hours shredding myself on the field/court and then expect to go out for a 3 hour brick ride-run the next day. So those will have to be targeted when I’m in a low point during triathlon season or just during the offseason (hmm, beach volleyball during the offseason… we’ll see how that goes). I fully expect triathlon training to take a minor hit because of those two sports but I’m ok with that.
I’ll save you the extensive calendar of priorities and schedule I created last week but basically I’m trying to figure out how to cram all this fun into my other life commitments and still make it out alive. Either way, it should be an exciting year of more than just triathlons.
Subscribe to:
Posts (Atom)