Carbo Loading

I've read articles about carbo loading before endurance events.  Recent articles say you need to add an amount equal to the carbs you will burn during the event and you need to consume those carbs 24 to 36 hours before the event.  Most people tend to consume extra carbs right before the event which doesn't give the body enough time to break down the carbohydrates and let your body sore the energy for later use.
 
Since I've still not run 10 miles in training I'm counting on extra carbs to carry me to the finish line.  I can't consume an extra 1000 calories above and beyond my normal daily diet so I'm just eating high carb meals from now till the race starts.

It's a good thing runners have stamina because we had to go to Citizens Bank Park to pick up our race packet.  There must have been six lanes of traffic trying to get into the same parking lot entrance.  I think it took me 30 minutes to travel 20 miles and another 30 minutes to travel 200 yards.  Then we had to climb to the top level of the ball park to pick up our packet.  Maybe they set it up this way so we could stretch our legs out before the big race.

Travel Plans for the Broad Street Run

I found a friend was running the Broad Street Run and today we finalized our travel plans for the race.  I thought we were driving to the Naval Yard and taking the subway back to the start but now we are getting a ride to the starting line.  This means we can leave home about an hour later and still be on time for the start of the race.  I'm sure she will run faster than me but it will be nice to have a partner for the start of the race.

Long Run

I feel energized after my day of rest so I went for a long run.  Today I ran 7 miles in 45 minutes on a hilly route.  My goal for the Broad Street Run is 10 miles in 90 minutes but I'm concerned that I still haven't run 10 miles in practice.  Do I have to run the distance in practice?  Do people that run marathons run marathons in practice?  I have too many unanswered questions.

Running Again

This is my third day of running this week so I'm taking tomorrow as a rest day.

Swimming and Biking

Tonight's training program included 30 minutes of swimming and 30 minutes of biking. 

More Running

I ran again after work but I only ran for 30 minutes because I was working on speed versus endurance. I really don't have a training plan for the Broad Street Run other then to run as fast as I can for as long as I can.  Some would call this a plan to fail.

Triathlon Shoes

I had read articles about clipping your bike shoes to the pedals and making a "flying" start for the bike leg of the triathlon.  I tried clipping my shoes but the straps were in the chain and just seemed like it wasn't going to work for me.  While setting up my bike for the UMLY Triathlon the guy next to me clipped on his shoes.  It turns out there are triathlon bike shoes that close with a strap from outside to inside which is the opposite of my bike shoes.  I decided after the race I would look for new shoes.

Today I searched online for triathlon shoes and found what I was looking for, plus they were on sale.  A win win in my book.

Started Training for Broad Street

I signed up for the Broad Street Run as soon as registration opened and it's almost time for the race.  I'm not tired from yesterdays triathlon so I ran seven miles after work.

UMLY Triathlon Race Day

Upper Mainline YMCA Triathlon
Swim 450 Meters
Bike 10 Miles
Run 3.1 Miles
 
It's race day! Yesterday I picked up my race kit and found out I had a 7 AM swim wave for the triathlon. When I filled out the registration form I said I could swim 450 meters in 7 minutes but in practice it takes 10 minutes. I hope I'm not the last person out of the pool.
 
I get to the YMCA at 6 AM and rack my bike. As I'm setting up my transition area another guy starts setting up his bike. He has a triathlon bike and said he has done many triathlons. He pulls out his bike shoes and clips them to the pedals. I told him I tried that in practice but it didn't make my transitions any faster and seems risky. He told me he was using tri shoes and pointed out the differences from my bike shoes. Since I was going to buy new shoes this year I'll have to check out tri shoes.
 
I head over to the pool and find out we are running half an hour late. It's cold and we are all trying to stay warm in the 45 degree weather. I put on my swim cap in the hope it will keep my head warm. My wave lines up at the edge of the pool but there is one swimmer from the previous wave still swimming. That guy is in the last lane so they double us up in lane 6 and fire the gun to start the race. I started out well but dropped back into comfortable rhythm and finished last in my wave.  My swim time is 09:46 for the 450 meter swim.

It was so cold outside that I planned to dress warm for the bike ride.  I run to my bike and put on my helmet and shoes. I have trouble pulling on my arm warmers because my arms are wet from the swim.  Eventually I get the sleeves on, then I pull on two jackets and run out of the transition area.  My transition time is 06:05.
 
The bike course starts out flat and a girl on a tri bike passes me. I catch up to her on the hill and pass her along with four other riders. Once we get out of the hills and back on the flat ground the girl passes me again.
 
I jumped off my bike and ran to rack my bike. Running on pavement in bike shoes is not an easy task.  It would be so easy to slip and fall.  Leaving the shoes clipped on the bike would have been faster but I never tried that in practice.

I pulled on my socks and running shoes and took off for the exit. I passed a runner as soon as I was out on the road.  I like to use my GPS watch to help me stay on pace but I didn't start the watch before the race and it's having trouble finding the satellites.  I'm about one third of the way into the race when the watch finally works. At the half way point we turned around and headed back for the finish line.  Another runner passed me and I never did catch up to him.  After the race I learned he was in my age group.  The lesson I learned is to always check the athletes calf to see how old they are and pass anyone that is in your age group.

My results are not that great but I'm not tired and could have pushed myself harder.  This was a good first triathlon and I hope to improve all of my times in the next triathlon.

Bob Gannon
Clock Time 01:15:06
Finished in 77th place.
Finished 69 out of 190 men.
Finished 14 out of 29 in my age group.

Before UMLY Triathlon

Today I went to the Upper Mainline YMCA to pick up my race packet for the triathlon. Then I drove the bike course one last time. The roads were wet from our recent rain and it's not very warm outside. Tomorrow should be an interesting day.