Top of the Key

Fast moving weekend. 10 mile run early Saturday, then off for a forced bike ride, just not digging it right now. Then took the bus down to Denver to volunteer at the SkirtChaser 5K. Afterwards we had dinner with the Freisem’s and Brian James at this great restaurant, Cafe Brazil i think the name was. Coconut chicken with tons of veggies…
Sunday was a little ‘over wined’, took longer to get up and be alert. Ran 2-1/2 hours on the trails of South Boulder, the Mesa, Doudy Draw, Blue Stem. Great scenic run, hilly too. These trails are so close to home, and finally linked up some trails that I’ve been wondering where they went.

Running Weekly Totals: 52 miles

It’s all about running right now, that’s all i have time for. Trying to work a few swims/bikes, but very limited. Still working on the deck my dad and I started, hoping to be done for Labor Day Weekend.

Getting the legs ready for a marathon in the fall starts with getting used to the load of running long. So really no intensity over this week, just time.

Prioritized today’s workouts based on my upcoming marathon.  Because this is what I need to improve upon at IM, and have only done 1 open marathon before.  So ran early today, 10 mile progression run.  Strapped on the camelbak, new playlist from my wife (it rocks, and pushed me to reach my goal pace today, thanks!!!!), and headed out on the South Boulder Creek Trail.  It’s a perfect 10 miles from our house to the turn around and back.  Felt great, even after sipping some wine and having our first dinner on the new deck (it’s only 2/3′rds complete).

Off on the bike to try and meet up with Mike F, but he was finishing up by the time i reached Lyons.  I kept track of HR, but didn’t do any splits, just rode.  Had a moment of ‘dizziness’ about mile 26, but after the  turnaround when i started to head back home, it started to come back.  Heading south on 36 is no joke, there’s some hills that can test your fitness for sure.

Back home to chug some chocolate milk and a B-complex super vitamin, followed by a monster salad filled with spinach, beets, tomatoes, pinto beans, kidney beans, brown rice, cranberries, chia, and topped with some crunchies.  Oh wait, that was after I had 3 egg whites and some black beans and salsa.  Guess I ended up eating a ton more than i thought.

Tomorrow, 18 miles of running.

Finished up the long course, and have only two more events that I’m officially signed up for: The Steamboat Stage Race in September, and the Cape Cod Marathon on October.  But still have the itch to race some triathlons.  I was running the other day, and thought alot about what I truly like to do out of the three sports, and it came down to all of them…I like doing all of them together.  Cycling races are cool, and they gave me a good experience into that group.  Running marathons would be cool, but can get monotenous, with lots of miles to get good.  So one or possibly two more tri’s may be on the schedule soon.  I’ve already started my build for the Cape Cod Marathon, ran doubles yesterday, and have already surpassed 20 miles in 2 days.  Shooting for 50 this week.  Sprinkle in some cycling and swimming along the way.  Need to keep the swim front and center as that’s the piece needing most attention in prep for the January start.

Ran with Jess a bit this morning on the trails behind our house.  The mornings have been beautiful here in Boulder, cool temps, sunny skies, green scenery…life is good, i’m a lucky man.

This post should be more of a season recap, as this was my A race for the year.  Took a step away from Ironman training, and it allows for so much time to do other things in life, and catch up…as well as still PR at a 1/2 IM.

Race Prep:
Saturday, Jess and I woke up and went out for an early morning bike, about 10 minutes, to make sure all was working.  Back home to run and then work a bit.  Jess and I headed to the rez later in the day to pick up packets, then home to  rest.

Race Morning:
Woke up at 3:45, drank coffee, ate breakfast of a bagel and peanut butter, and a banana.  This whole season has been a mixing up of my routine.  And things have worked the same if not better, more on this later. Packed up the gear, drove to the rez for 5am transition opening.  Set up, a piece of cake, no run to warm up, just headed down to the water.

Swim:
Positioned myself just behind Ryan Otto on the far left, outside the start arch.  Had a clear path to the the first dock, and beyond.  Thought I was swimming faster than i was, it always happens that way.  Made the first turn, second turn, then the long straight away.  Picked up the pace, but some dude kept weaving back and forth.  A lttle sighting might be helpful.  Made the final turn into shore.  As soon as I was able to stand, I just decided to hammer the hill and run like mad.  I passed probably 15 or more people on the way, they were all like in slow motion.  Almost took a few spectators out becaues the slow group was bogging down the path to T1.  In and out of T1 in 42 sec.

Bike:
Of course, hammered the first 5 min of the bike, had to force myself to slow down.  But I know i can gain ground on that slow uphill from the Rez to 36.  Passed lots of people. Met up with Chad on 36, and we jockeyed for the whole first lap.  We also were grouped with this dude who was just sitting on others wheels.  It was blatent drafting, but no motorcyle in sight.  Chad actually slowed down to ’speak’ with the dude on our return trip on Diagnol, I think he got the message.  Legs were burning some, but breathing was very comfortable.  Pushed it up a notch on loop 2, and my heart rate actually came down to a mid-high z3.  Where the first loop was low z4.  Hammered what I could on that second lap with a thought in the back of my head that this was going to set up a great run, or a tough run.  So holding back some on the bike, either by choice or because my legs just weren’t brining their A game, it helped.  Raced into T2, with the need to pee that was brewing since the end of lap 1.  Hit the bathroom for a minute to relieve myself in T2, then off for the run.

Run:
This was probably the best run I’ve had at this long a distance ever.  I was extremely confident, well prepared, and most importantly, relaxed.  Didn’t really practice nutrtion, but by now, I know what to do.  I sipped on diet red bull the first 3 miles, ditched it, then started with gatorade and my power gels.  :48 I think through the first lap.  Picking up steam for sure, just quickening my turnover, as Chrissie Wellington passed on the causway running smoothly.  Started coke at about mile 9, then picked up my stashed red bull right before mile 10, the canal of certain death.  Took only a few sipps, then ditched…it was all coke to the finish.  Or at least what I could get in my mouth, and not on me.  Pushed the final 2 miles with this other runner who paced me some, then I passed him with a mile to go.  Raced hard to the finish, and was dizzy at the end.  A good sign that I gave it a good go.

I learned alot from this race, and more so from this season.  The early season bike racing got me into top shape on the bike, and helped me push my comfort zone up a few notches. However, I think it also took a lot out of me, and needed more recovery than I was giving myself.

I continue to improve at each and every race, set new PR’s in all my triathlons, the 10k at an Olympic, and the 1/2 marathon at the 1/2 ironman.  My nutrition is what it is, and you shouldn’t be overly finantic about it, use what works, stick with it, and don’t overthink.

I used Infinit for my season last year, with 2 Ironman races, and few short ones, it’s expensive and adds up.  This year, I used regular powder Gatorade (not endurance formula, just the plain one), and some gels, and whatever was in the house, and trained well with it.  Then, on race days, I would use Infinit, because I know it works.  Saves money, and I performed even better then before.

Missing workouts is cool, just make sure you get the key sessions in.  And when in doubt, when your fatigued, and burnt, train in z2 or below for a week or two, and you’ll reap the benefits.  That’s what happened to me, after some hard bike races, my training took a turn to only z2, and this was just before the Loveland race.  I hammered it, and set a PR.

I’m sure more will come to mind, but this has already been long enough.  A great season for this guy, very fortunate to have a supportive family, and friends to help get me to where I am, and where I am going.  And big thanks to both Craig Howie and Tim Waggoner, who coached me through the season, giving weekly plans, offering advice, and helping me with actual swim and run workouts.  Thanks guys.  And of course Jess, without her, i’d be nowhere.

Now, time to rest and recover.

Finished my 3rd 1/2 Ironman event on Sunday, race report to come soon…just need to hammer out a deck with my Dad over the next few days.  Yesterday was filled with finding the strength to dig 8 holes and try to keep pace with my dad, who just goes, and goes, and goes.  He’s probably the hardest working guy I know, unbelieveable really.  Now I know where I get a little of my perserverence from…and say little, because I don’t think I could ever match what drives my dad.  He set out with a mission yesterday, and we got it done.  Today is another day, and he’ll be up early planning the strategy for the next few steps.  I hope one day I can be like him.

It’s here, day before race day, day before my parents arrive in town, and day before we start to build a deck!  Nothing like packing it all in.  A few things to do today, starting with a short bike/run this morning.  Then off to borrow some tools for a buddy to build a deck with my dad on Monday.  Then to the rez for packet pickup/short swim.  Then home to rest and relax.

Ate a good meal last night, maybe a little too much wine, but that’s cool.  Drank about 30 oz. of V8 yesterday, Tim recommended I give that a try for some pre-race nutrition.  Today will hydrate like mad, gatorade and water, and always carry some sort of liquid with me at all times. Cleaned the bikes yesterday, they’re all prepped for 56 fast miles.  Will be the first time Jess and I have raced this event.  We’ve always talked about it, now we’re finally doing it.

And thanks to Mike F. for the new swim paddles, can’t wait to use them.

Ok, gotta post about my morning.  Set off early to swim with Jess at 6am, just as the pool opens.  Swam a good 2000, then set off for a 6 mile run.  A 30 min warmup, then 4×800’s on the track at slightly faster than race pace, so about 3:25′ish.  Got to the track, and there was Tim, my running coach running super fast, just barely got in a hello.  There also, zooming around the track at light speed, was Chrissie Wellington.  She is so fit, and so fast, and runs so strong.  Really an amazing site.  To see Chrissie pass me, then Tim (finished 13th at Kona one year), I was getting educated right there on the spot.  With the back drop of the foothills at Fairview track, i wish i had my camera.

Bob (don’t know his last name), was also at the track.  A friend of Tim’s who I met about a year ago, is an ultra endurance runner and pretty dam good too.  I can’t remember if he was ultra marathoner of the year or something crazy like that, but needless to say, I was outmatched at every turn of the track.

Back to my run, I felt solid and these 800’s were easy effort.  I forgot my heart rate monitor at home, but didn’t need it anyway.  Looking good for Sunday.