Kinetic Half-Iron Race Report: 5+2+1=Awesome

That's 5 restroom stops, 2 minor bike mechanicals, and 1 tree in the road blocking the bike course. It's awesome because I was able to stay in a good head space through it, which minimized the delays (at least by the time the run came around), and (most importantly) made it a fun day.

Pre-Race

I made the mistake of assuming I'd have "lots of time" because I stayed in a house 5 minutes from the race. That led to a lot of pre-race rushing around to get my packet/chip, set up my transition area, and organize my nutrition. It also led to - ahem - omitting a key pre-race restroom visit, an omission that would come back to haunt me later. Big lesson learned here is, add extra pre-race prep time to what you think you need. Then add a little more.

It was clear, but realllly windy (15-20 mph sustained, 30 mph gusts) and about 65ish at the start.

Swim

This was my first quasi-shore start, and good practice for IM Florida, which will start on the beach. Water conditions were good (71 degrees, light chop), and the field spaced out really early. So, lots of clear water, and a very nice swim.

32:20 (I think the course was short, but I'll take it!!)

T1

Not much to report. Kept a chamois at transition for the first time to wipe off, which helped a lot.

Bike

My digestion issues started here. I needed a restroom almost immediately, but didn't see any Port-a-Potties. Finally, I stopped at a marina at around mile 20. Ugh. It was well off the road and set me back on time. Shortly after that, I started messing up my gear shifting, leading to a chain falling off the small ring twice in one mile. Both times, I had to get off the bike and pull it out from the space between the frame and the small ring.

Turning Point: I started to realize that the day was going to be "a challenge." I'm not always able to intellectualize this, in triathlon or in life, but on this day, I was able to remember some truths as I see them.

Like.....This is my free time. This is fun ("a big playground," as described in the pre-race blessing). I'm doing what I love to do. I'm lucky to be here. This isn't curing cancer. The day is not going to be nearly as much fun if I get negative. So, I committed to keeping my thoughts positive, and feeling good right to the finish.

That came in handy pretty soon after I made this decision at about mile 30, as the winds managed to knock a big tree into the road, forcing us all off our bikes and into the grass around it. That was a first for me in tri.

3:39

T2

Ironman Cat Goldman was my guardian angel here. After battling the winds, and probably not taking in enough nutrition, she helped me find my transition spot and gave me a salt tablet while waiting for her relay partner to come in. Cat, thank you so much. I really was the Jackie you know and love after that, just like you said, and I have you to thank for it.

Run

I really enjoy running off the bike, pretty much at every tri. This time was no different, except for 4 restroom stops. I made them quick, though, and was able to run a negative split. Another positive first was wearing a fuel belt with Gatorade, which allowed me to take in nutrition on my own schedule. Felt strong enough to sprint the finish, with a smile on my face.

2:06

Finish Time: 6:25

I am really pleased that I was able to stay on a fairly good pace in light of the 8 stops, and was pleasantly surprised that they didn't cost me more time. My biggest achievement of the day was keeping the stuff going on between my ears productive and positive. Will try to remember that next time, and off the tri course, too.

Six Months Out!

Mom and Dad, and Kathy, thanks for the reminders to get back on this blog! It's a great day to be back. Just so happens that Ironman Florida is 6 months from today!!!!

So, in honor of the six-month countdown, here are six updates

1) I ran a marathon in Northern California on March 21, and had a nutritional meltdown. As in, not enough electrolytes/calories/hydration, so my legs locked up at around mile 23. I finished, but it wasn't pretty. Still, a fantastic lesson learned about not taking a nutritional plan for granted.

2) After a winter that seemed like it would never end, it's finally spring!!

3) The Rumpass in Bumpass Triathlon (on April 17) was a good start to the season. Kind of a rough swim because it was so choppy, but lots of room for improvement. Finished within 2 minutes of my time last year (which was also my personal best at the Olympic distance).

4) I'm starting to have an appreciation for how precious time is when training for an Ironman. I know I haven't even gotten to the time-intensive rides/runs yet, but I can see that fitting it in with "life stuff" (work, and some kind of social life with family/friends) is going to be a challenge. Still, it helps to clarify a lot about life, seizing the day and all that.

5) Guinness is good for you!

That's why I'm having a pint before.....

6) The Kinetic Half-Ironman Triathlon....it's in two days!! A fantastic opportunity to start practicing that long-course stuff.

$1.78

The cost of approximately 20 sheet-metal screws (3/8" and 1/2") at the local hardware store = $1.78

The ability to run outside for the first time since Jan. 29 in Barbados = Priceless!

After reading/watching tutorials on how to get better traction from running shoes on snow/ice by drilling screws into the soles of an old pair, I decided to give this a try:

http://www.youtube.com/watch?v=us82woC7RMM

We've had historic snow in DC this week. 32.9" fell at National Airport in the past 7 days. The view from my front door yesterday....

I was getting a bit stir-crazy after many sessions on the bike trainer and the "dreadmill."

I tested my $1.78 experiment today with an hourlong run on snowy/slushy roads. And the result?

More secure footing than my snow boots! Fantastic!! Amazing!!! Marathon training, not to mention my sanity, have been saved.

Cruise to Run 2010 Trip Report

As the snow falls (again), the Cruise to Run Caribbean is now a memory. It's a fantastic program, and Jerry/Jody Friesen do an outstanding job of integrating the local community at each island. I was pretty underwhelmed with the Princess Cruise Line (food, service, and the ship itself were fair at best, and a noticeable step down from Royal Caribbean), but for the most part, loved the Southern Caribbean ports. Here's the day-by-day story.

Puerto Rico Prelude

Arrived in San Juan on Saturday afternoon....I've never been here before, and wasn't wildly impressed, but enjoyed Old San Juan, a really vibrant spot for both the touristy stuff and a little authenticity (like a salsa band playing to retirees who were shaking their bon bons like Ricky Martin himself). Also, some great mojitos at J-Taste Sushi (who knew?!?!). Our attempts at Puerto Rican excursions were 0-for-2, unfortunately. Moonlight kayaking with bioluminescent organisms lighting up the water was scrapped after the tour company was a no-show. And, our search for Pinky's (supposedly a great brunch spot) was eschewed when we got close to some rough neighborhoods. I did see this super-cool graffiti, though.

The C2R orientation was really helpful, giving us a day-by-day schedule. Also, swag is nice; we got a black technical zip-up top, and a fuel belt (which will come in handy for me since I keep losing bottles with my fuel belt at home).

Day 1 (St. Thomas/St. John)

C2R kicked off with a "Prediction Run," a 5K, the goal for which was to predict one's finish time in advance. No watches allowed. As it turns out, I've done 2 holiday-themed 5Ks in the past two months, both within 30 seconds of each other, so I came into this with a fairly high level of confidence about my prognosticative (is that a word?) abilities.The race itself was a rolling-hilled out-and-back near the ship terminal and the airport (read: lots of exhaust fumes from taxis, etc.). Not the most scenic run, but the local schoolkids in their natty uniforms (and with their steel drum band) were cheering. Also got some "well done" cheers from the locals. The highlight was when we ran by what looked like a one-room open-air schoolhouse, when all the kids were at the windows cheering.

Soooo....Turns out I "misunderestimated" the slowing effect of intense heat. I predicted a 24:15 (giving myself less than a minute's lag from recent 5Ks), but I ran a 26:05. I am mediocre at best in predicting 5Ks. On the up side, though, I got 2nd of 9 in my age group. Running with a bunch of Canadians even less acclimated to the heat than I am has its privileges.

The rest of the day turned out to be a bit of a goat rodeo, albeit with a few bright spots. We busted butt to run back to the ship clean up, and get back into town to make an 11am ferry to St. John, only to find out the next one didn't leave till 1pm. Not gonna work when your cruiseship leaves St. Thomas at 5. So we took a taxi (driven by an Island mama who applied lipstick while doing 50 over roughly-paved mountain roads) to Red Hook, guzzled an Amstel Light in about 10 minutes (a new PR), got the mahi-mahi sandwich to go, and took the ferry.

St. John (2/3 of which is a national park) lived up to its reputation...unspoiled, lush, and generally dreamy. Another cab ride to Trunks Bay Beach, only to find out that (a) snorkeling was off limits because of rough surf, and (b) swimming was discouraged because of same. :( Still, lifeguards were plentiful, and others were in the water, so I flung myself in for a little open-water swim (OWS).

Made it back to the ship just in time for setting sail, and for free drinks with C2R.

Day 2 (Tortola/BVI)

Ran 6K up steep mountain, and our efforts led us to this view.

Joined a few others for another 4K to make it even.Sail/snorkel to Norman & Peter's Islands. Saw needlenose fish, ray, and lotsa coral. Rum punch!

Watched 500 Days of Summer under the stars on the ship....Loved it!

http://www.youtube.com/watch?v=tgVNgYXFi_Q

Day 3 (Antigua)

We hit the sweet spot today, pretty much from start to finish.Definitely our best day yet.Started with an 8-mile out-and-back from St. John (the "big city," and about the size of a small town in the US) to Fort Barrington.The local govt welcomed us, and our book donations to the library. At the turn-around point, we scrambled up Fort Barrington, which the locals used to fight off the French.

This was our Antiguan pace car, blasting reggae the whole way. Pretty nifty.

Then it was back for a quick lunch, and watching the first 30 minutes of "Up" on the Lido Deck big screen.I tagged along with pro triathlete Lisa Bentley, who led a group of about 20 on a beach/OWS jaunt to Dickenson's Bay. Amazing swimming, and such a nice change of pace from the black line at the bottom of the Providence pool. Also, a Wadadli Beer (the Antiguan/Barbudan national beer, advertised everywhere) made it Irie.My friend/bunkie Lynn did our laundry (thanks Lynn!!), which was a huge help at the halfway point of this laundry-intensive jaunt.

Day 4 (St. Lucia)

Started the day with a shoe donation, then a 5-miler from the busy port/capital city of Castries to Vigie Lighthouse and back. Great views from the top....Laid out a bit too much today....Got a little burned....Angela, Julie and I took a jaunt to Reduit Beach, which started by us getting accosted by about 10 aggressive gypsy cabbies. Not fun. Reduit turned out to be a dud....Reminded me of Jones Beach or Ocean City (wall-to-wall chairs, tacky tourist shops). Again, aggressive vendors, and locals puffing funny-smelling stuff, but we made the best of it with the local Piton Beer.Even a bad day at the beach is still pretty good.Had a C2R group photo, then went to a talk by Lisa Bentley (11-time Ironman champ, and a person living with cystic fibrosis). She has such a fantastic outlook about the transformative power of sport.

http://lisabentley.com/

Day 5 (Barbados)

The last official C2R, the Barbados 5K, was today @ 10am, with the tropical sun already beating down & temps in the 80s. Still, my legs felt relatively fresh after 4 runs, and I was hopeful that acclimating to the heat would help my time.The race was the real thing, with a certified course, a finish line clock, and lots of locals (schoolkids and adults) joining us.I misunderstood the starting instructions & didn't set my watch (vacation brain clearly settling in by this point), so I ran comfortably hard. I passed Lisa Bentley slightly after the halfway point; surely she had already put in a full workout before the race. Also passed a few of the Bajan schoolkids. I finished in 23:48, the same as the Turkey Trot almost to the second, and about 2 minutes faster than Monday's Prediction Run 5K in St. Thomas.It was terrific to see how the Bajan schoolkids put the shoes C2R donated to good use........and I made new friends among the Barbados Defense Force athletic team........and with a local Caribe warrior.

Hobnobbed with a running celebrity....

(that's Runners' World Chief Running Officer Bart Yasso; we said "Yasso 800s!" instead of "Cheese!" when this shot was taken. You can see that I was very happy to finally use that line after waiting all week; a little marathon humor....).

Turns out I got 3rd in my age group....Here's marathon great Dick Beardsley giving me a medal. (with Bart Yasso and Lisa Bentley at his sides).......

...And here I am with my friend and Zmate Julie, who won her age group (go Julie!)....

After a quick sandwich in downtown Bridgetown, we went to Carlisle Bay for a 1.5K OWS, the longest of the trip. No photos from this one, but (a) the water was turquise and beautiful; and (b) the rum punch was strong!!I picked up some last-minute souveniers for family, colleagues, and myself, and said goodbye to this lovely island.I got a mug for myself. The Bajans have a super cool flag & it will be a great reminder of this fantastic place with my morning coffee.

Another race to keep in mind....Barbados Marathon, anyone?

http://www.runbarbados.org/

Bart Yasso gave a super talk about his "life on the run," and seems incredibly excited to conquer Comrades this spring with his wife. I have a feeling they will.

http://www.bartyasso.com/

Day 6 (at sea)

Time to relax, get a last bit of sun, and say goodbye to our new friends....Lots of Canadians, plus Michelle and Becca from PA, and Jill and Mark from Maine.

Big thanks to my friends Angela, Julie and Lynn for organizing, and to the Friesens for putting on an amazing tour.

JFK 20K Race Report

This was my first-ever 20K (12.5-mile) race, so I guess that makes it a PR. :) The freezing weather here in DC has finally broken a bit, and it was 40-ish when we started at 9am. The race was pretty low-key (no tee shirts or numbers, just a timing chip, a water stop or two, and some directions in chalk on the trail). We ran an out-and-back on the Capital Crescent Trail, starting in Georgetown and heading north (and uphill) to Bethesda, MD, then back again.

First 10K (56:00/9-minute-per-mile pace)

It wasn't actually this steep, but it was definitely uphill. Luckily, I knew this from recent experience, having done our first long run of the year on this portion of the trail 2 weeks ago. I tried to keep my foot turnover quick, and my posture leaning forward. Also, I tried the Gatorade Endurance Formula that will be the drink of choice both at the Shamrock Marathon, and the Ironman Series races I do this year. Luckily, it agreed with me.

Second 10K (49:00/ just under 8-minute-per-mile pace)

Again, a bit of an exaggeration, but you get the idea....Tried to turn up the pace, and felt pretty good. This 10K was actually about a minute faster than the one I did a month ago on a flat course.

Finish Time: 1:45:03 (just under 8:30/mile)

I really enjoyed the chance to practice an elevated effort at a long-ish distance before the Shamrock Marathon. Hopefully it will serve as good experience toward what I hope is a PR there in March.

I didn't wear my heart rate monitor, which was probably for the best. I felt like I was above Zone 2 (that's the aerobic zone best for most long training runs), but Coach Ed told us to "race it," and our training schedule gives us a reprieve from speed work next week if we raced this one.

Now I'm sitting at home waiting for the delivery of my new sofabed! I can already picture myself falling asleep on it while watching tv.

2010! Planning and a few realizations....

Happy New Year!! It's 299 days till Ironman Florida! It's been pretty comforting to get back into the routine after a hectic holiday season, and so far 2010 has taken me from sunny Phoenix...













...where I did my first swim of 2010 outdoors in 82-degree water and a glorious 16-mile training run on Jan. 5 in shorts and a tee shirt, back to frigid DC.



Someone asked me at a New Year's Day party if I have any resolutions, and I don't, but I do have a big plan for a lot of training and racing and fun this year.

In furtherance of that, I've (a) registered for some spring triathlons close to home (the Rumpass Bumpass Olympic Tri on April 17 and the Kinetic Half-Ironman on May 8); and (b) started a detailed training log to record my notes, nutrition, etc. Otherwise, marathon prep continues....The Shamrock Marathon is 10 weeks from today!

And, a few realizations....

First, training makes me verrrrrrry tired, and getting enough sleep will be a must this year.

Second, if I go ahead with my late season training plan (running Ironman Wisconsin with Doug plus an Iron-distance swim/bike @ Chesapeakman, both in September), I will have effectively done an Ironman before I do the Ironman. That makes me exhausted just thinking about it. I'll need to mull that one over a bit, but I still think it's the right move for training purposes, so long as I stay in Zone 2 for all of the festivities.

Third, a 10-week nutrition plan to get rid of some of the holiday weight gain may help me to a marathon PR; I read in Runners World recently that 1 lb. lost = 2 minutes faster for the average marathoner. Food for thought.

But first and foremost, some more fun up ahead. I'm leaving for Cruise to Run in 13 days!!!!

http://www.cruisetorun.com/

St. Thomas/St. Lucia/Antigua/Tortola/Barbados, watch out, here we come!

snowed in

We had about 15-20" of snow here in Arlington this weekend, so I've been stuck inside for most of the weekend. Normally, I'd be bouncing off the walls, but I'm enjoying some quiet time to catch up on a few things. Plus I'm very much looking forward to going home to Florida in 3 days! Still, it's times like these when I wish I lived somewhere consistently warm! Oh well.

Here's my neighborhood while the snow fell yesterday:

As reported, I got a new bike! Here he is:

I think it's all set for spring and early summer training, with a computer, 3 water bottle cages and my favorite pedals (Speedplay Light Action). Upgraded race wheels are a possibility, but first things first, a name....When I took a good look at the frame, the blue reminded me of Grover (the blue monster on Sesame Street). And so, he is Grover.





I will go near and FAAAAAAAAR with Grover! Remember this one?

http://www.youtube.com/watch?v=hf-HBMq9ggg

Finally, the 2010 race season is starting to take shape. I'll be racing independently of the Team Z calendar quite a bit (Mooseman, Spirit of Morgantown, and of course Ironman FL), but luckily will have a lot of team races too (Shamrock Marathon, Rumpass, Kinetic, etc.).

I'm also in to run guide with Doug Powell, one of our sight-challenged athletes, as he tackles Ironman Wisconsin in Madison on Sept. 12. I'm so lucky to have the opportunity to cross the finish line with him! Apparently the race officials have indicated that rules require guides to be the same gender as participants, which obviously presents a problem for Doug's run and swim (guided by Jen Baker), but Doug mentioned last week that he and Coach Ed are working with the officials for a waiver. So, until I'm told otherwise, I'm ready for 26.2 with Doug, and an awesome time in Madison with the team!

I happened to find a 5K in Ormond Beach, FL, where my parents live, the morning after Christmas. The race director is my old cross country coach at Stetson University. Should be fun race, and who knows, maybe a chance to take home hardware given the small field (only about 50 people registered so far).