Thursday, May 31, 2012

Philadelphia Marathon registration

Today is the last day to register for the Philadelphia Marathon before the registration fee increases.  Since I just completed my first half marathon I decided it was time to try running a full marathon.  When I registered for the marathon the registration form asked me to select my finishing time so they could place me into the appropriate corral.  I finished the half marathon in two hours with little training so I think I can run the full marathon in three and one half hours.  Later in the day I looked up the Boston Marathon qualifying times and discovered if I finish under three and one half hours I'll qualify for Boston.
 
It will take a lot of dedicated training but I'm going to work hard to qualify for the Boston Marathon.

Saturday, May 26, 2012

2012 Oddyssey Half Marathon Race Recap

As happens with all of my endurance events I went to bed early but I didn't sleep well until just before the alarm sounded at 4:15 AM.  I ate a quick breakfast of oatmeal and yogurt so my body would have time to digest the food before the race.  Only one house on the street had an outside light on so it was very dark outside when I looked out the window.  It's not raining but it's 65 degrees and humid.  It seems strange to apply SPF 50 sunscreen when it's dark outside but I know I'll get burned if I skip the sunscreen.  I pinned my bib number to my new sleeveless shirt the night before the race and put the shirt in the car.  I'll change shirts when I get to Philadelphia.  I decided to wear my Injinji toe socks and my Zensah calf sleeves.  I'm hoping the calf sleeves keep me from damaging my calf muscle!  I'm not fully recovered from my previous injury so I need to take precautions.  
The best thing about these early morning events is the lack of traffic on the highways.  The race information said the roads would be closed at 6:00 AM but when I arrived at 5:30 AM the roads were already closed.  I found a parking spot next to the park that was just about even with the start / finish line.  I brought along my Nathan 2 bottle speed belt but I decided to just carry a water bootle in my hand.  I hung out in the car reading a magazine while waiting for the race to begin.  At 6:30 I walked over to the starting line.  
I picked a center of the road spot in the 8 minute to 10 minute corral and then I turned on my GPS watch so it could start looking for the satellites.  Some days the watch takes forever to find the satellites but today it didn't have any trouble with the satellites.  The announcer said the race would start on time and the countdown clock showed we had less then one minute to go.  The crowd started moving closer to the stating line but it seamed like it took forever to cross the line.  Once I crossed the line I started my watch and fought for some room so I could get up to speed.  I figured an 8 minute pace would be good for the first mile or two and then I could settle down into a nice 9 minute pace.  The road was wide but it was still crowded.  I always feel I should start in the previous corral so I don't get bottled up with the slower runners.  We just started running when we came to the first water stop which just about everyone skipped.
Did I mention it was hot?  I grabbed water at the rest of the water stops but I just poured it over my head to help cool me down.  A lot of people dressed in costumes for the ODDyssey.  There was a couple dressed as Adam and Eve in barely there flesh colored suits and the two guys dressed up as Mario and Luigi in costumes with long pants and hats.  Those guys should have saved the costumes for a race in October or November when it's cooler and you want to stay warm.  After running 4 miles we ran down hill to the river.  I talked with some other runners about how difficult it will be to run back up the hill after 12+ miles.  The road along the river was relatively flat but it seemed to take forever to get from one end to the other end.  The last time I was on this road it was during the Philadelphia triathlon and I was on a bicycle.  Bike riding is fun, running is hard work!
After running for 12.5 miles it was time to run back up the hill.  I was very tired and already slowing down when I got to the hill.  I dropped back to a 12 minute pace on the hill but as I got to the top of the hill I picked up my pace when I realized I just might finish the race under 2 hours.  I sprinted as hard as I could and got in just under 2 hours!  The volunteers handed me a medal, a bag of pretzels, a bottle of water and an empty pint glass.  I walked straight to the beer truck and handed the guy my empty glass.  He promptly filled the glass with an ice gold lager from the Sly Fox brewery.  I never had such a thirst quenching drink in all my life! 


Monday, May 21, 2012

Bricks

I'm a little sore from yesterday's workout but my leg injury isn't bothering me and I decided to do more brick training.  I have a course in my neighborhood that is about a 3.5 mile loop so I'm going to use this loop for both the bike and run sessions.  I haven't used the RunKeeper app on my iPhone in more then two years.  The last time I used the app I found it used up the iPhone battery and the GPS accuracy wasn't very good.  Today I decided to use the app as well as my Garmin to track my progress on the brick workout.  Since my iPhone is more then two years old the accuracy wasn't as good as the Garmin but I don't know if I'd buy a new iPhone just for the GPS accuracy.  A new RunKeeper feature since the last time I used the app is the ability to announce your progress.  It was interesting to hear the announcements for time, pace and distance while I was training.  Maybe I'll try the RunKeeper app in the ODDyssey half marathon on Saturday.  
 
I was very thirsty during yesterdays brick sessions and even though it was cooler today I didn't want to take any chances so and had two extra water bottle ready in transition.  The course was very hilly and at the top of one hill there was a small white dog that just loved barking every time I biked or ran past the house.  Luckily the dog was all bark and stayed in the yard.  The first bike ride went well and I had a quick transition to the run.  The run went well but I worked up a thirst and was looking forward to that ice cold water back at transition.  I think I poured half a bottle of water on my head to help cool me off.  The wetness felt cool as it evaporated on the next bike ride and it reminded me why I prefer biking over running.  I wasn't as fast on the second bike ride but the time wasn't too much slower.  I drank more water in transition and then I was on the road running my second loop.  It was hotter then I expected and I was so thirsty by the time I returned from the second run.  Due to the heat I talked myself into one more bike ride but no more running.  The third bike ride took about the same time as the second bike ride.
 
I was happy with my training results.

Sunday, May 20, 2012

Open Water Swimming

On May 19, 2012 I attended the open water swimming class at Marsh Creek Lake.  The class was held under the guidance of the coaches from Mid-Atlantic multisport.  There were about 50 people in the class and we broke into 2 groups for the swim.  One of the drills was learning to draft off the swimmer ahead of you.  I'm not real good at drafting because I tend to back off on my swim speed as soon as I touch the person ahead of me.  Then I look up to get my bearings and swim around the person.  It's very difficult to find a swimmer that holds the same pace as I.
 
Another drill was learning to swim in a group or wave at a mass start.  In the drill we were all trying to swim in a straight line out to the buoy.  The amount of hitting and kicking was minimal.  The next drill had the "A" group and "B" group start in a long line but we had to cross paths as we swam out to the buoy.  I went out strong and avoided the big mash up of swimmers as they crossed paths.  On the way back we were all treading water at the buoy and there wasn't a clear path back to shore.  I think I swam over 5 people on the way back which is much better then having people swim over me.  I hope I never experience this swimming over / under in a triathlon.
 
The last swim session was the open water swim around the buoys which were laid out in a triangle.  If you swam around all three buoys you completed a 1/4 mile swim.
 
After lunch we had a lecture on transition setup.  Then we did brick sessions of a 5 mile bike ride followed by a 1 mile run.  You could repeat the set as many times as you wanted.  I did two sets and was surprised how well my leg felt but I didn't want to push the issue with a third set.  This was the first real test since my injury.

Friday, May 18, 2012

Recovery

It's been a long three weeks of rest and recovery.  The injury to my calf muscle was worse then I hoped so I've had to avoid running and biking (doctor's orders) for the last two and a half weeks.  I was allowed to swim so I've been swimming almost every day.  I focused on my swimming technique and I'm started to see positive results from the extra time in the pool.  I started practicing bilateral breathing but it's not likely I would use it in a triathlon.  But with more practice I just might have bilateral breathing perfected and part of my normal swim stroke.
 
I walked 4 miles in an hour on May 16 and on May 17 I ran 5 miles.  My running endurance is really poor even at the slow pace of 5 miles per hour.  On Saturday May 19 I'm attending the Mid-Atlantic Multisport race camp.  The weather will be perfect and I'm looking forward to the open water swim.  I hope my wetsuit still fits.

Wednesday, May 2, 2012

Oddyssey Half Marathon

With luck I can quickly recover from my injury and get in enough training so I can run in the ODDyssey Half Marathon on May 26, 2012.


Tuesday, May 1, 2012

Upper Mainline YMCA Triathlon 2012

The triathlon was scheduled for Sunday April 29 and packet pickup was on Saturday.  I took my bike with me to the YMCA and after picking up my packet I road the bike course.  The bike ride course was only 10 miles long but there were a number of hills and more potholes then I could count.  There was one right hand turn that had a big drop off at the edge of the road so I'm glad I made a practice run on Saturday.   
 
This will be my first triathlon in 2012 and I had I hoped for a strong finish, maybe even a top three finish in my age group.  The swim leg of the triathlon was held outside in the 50 meter pool and the YMCA opened the pool a couple of weeks ago.  Unfortunately, the air temperature was in the low 40's when I woke up Sunday morning.  Last year I was in one of the first waves so I was glad to find out my start time was scheduled for 8:40 AM.  I've learned to do warm up swimming before the triathlon so I made sure I was at the YMCA early.
 
I did my practice laps in the indoor pool where it was nice and warm.  About 15 minutes before our swim wave was to start they asked us to go to the outside pool.  We were out at the pool way to early and I was shivering as I waited for our swim wave to start.  When the pervious wave was on their last lap we were allowed to jump into the pool.  The warm water felt great.  Last year it seemed like one of the swimmers was halfway down the pool by the time I pushed off the wall.  I wasn't going to let that happen this year.  I was off the wall as fast as anyone and I could tell I was ahead of everyone near me.  I did a kick flip and could tell I was in first place in this swim wave.  With each lap I pulled ahead just a little bit more but I never really pushed myself since I was in the lead.  It's not like I was going to drown if I swam to hard and got tired.  The pool is only three and one-half feet deep so I'd just have to stand up if I got tired.  I finished my laps, pulled myself out of the pool and started to run across the pool deck.  Most pools have signs that say "no running" but what I needed was a sign that said "no jumping."  Rather then use the steps to get down off the pool deck I jumped down to the sidewalk.  I had instant and excruciating pain from my left calf muscle.  I could hardly run and had a tough time getting to the bike racks. 


Waiting for the previous wave to finish swimming.



Look at that!  I'm leading this swimming wave.

I pulled on my shirt and jacket, then I put on my sunglasses and helmet before grabbing my bike.  More leg pain as I ran to the timing mat to mount my bike. 


I can barely run and I'm not sure how I'll get through the 10 mile bike ride.

Yesterday was the first time I tried getting on the bike while running.  I really need to practice this part of the triathlon.  Riding the bike wasn't painful until I stood on the pedals to climb hills.  I pushed as hard as I could but I'm usually trying to catch other cyclists and it's really hard to be the pace setter.  I had one cyclist catch and pass me on the bike ride.  He was on a triathlon bike and was faster on the flats but I caught up to him on the next big hill.  He pulled away again but I saw him turn down a road that wasn't part of the triathlon route.  I never looked to see if his bike had a number but why else would a rider on a triathlon bike ride these roads?  The mystery ride caught me again just before I returned to the YMCA.  My dismount left much to be desired and I hobbled to the bike racks. 


...and I'm back from the bike ride.

I had a quick transition to my running shoes but I could barely run.  The little voice in my head said to stop running but I didn't listen.  The first uphill climb was very painful but the flat and downhill roads were less painful.  I could hear that someone was behind me but I couldn't tell how far back they were.  I made it to the turn around and ran two more uphill sections before that runner caught me at the top of the hill.  The road flattened out and then we had a big downhill run so I picked up the pace and passed the runner.  I chased down two runners at the bottom of the hill.  I tried to encourage them to run with me but neither could keep up with me as I sprinted to the finish line.  It's amazing how hard I sprinted to the finish given the pain I was feeling. 



Out of transition to start the 5K run.



Sprinting to the finish line.



My 2012 results were better than last year but my bike and run times were impacted by my injury.  I could easily have finished in the top three for my age group had I not been injured.

                                2012    2011
Overall Finish           6/19    14/29
Age Group Finish    55/269    60/190