This morning, I accomplished the possible. I swam 3000 yards (almost) continuously. It's easily been over a decade since I have covered that distance in a pool in one session. 6000 yard workouts were a normal thing, for a single practice, let alone 2-a-days, but today's 3000 is a real milestone. It's my first officially sanctioned swimming-only race since 2000. It's the first time I swam 2 miles (after warm down) since probably 2001. It also helped me over a hurdle that's been stymieing my training; I always felt adequately tired after about 1200 yds lately and that kind of workout will get me nowhere and ultimately waste my time. The yardage must go up, the intensity must follow suit. Getting over that hurdle made a lot more things possible. Mental blocks can obliterate any long term race plans by hindering our preparations. It's good to push our limits sometimes, especially when those limitations are perceived.
The event is called a postal race which is a USA Swimming event where you complete a long-distance swim with an official timer and mail in (or electronically submit) your times. The longest event in most standard meets is the mile (1650). It's easier to have any interested racers do it on their own time and submit your times which are to be done by a friend/coach or by your Garmin data.
I felt pretty good this morning, I ate well and went to bed early to try to beat the retirees that have no business being in the pool early to a lane where I can swim uninterrupted for what I was hoping would be around 45 minutes. A quick breakfast and a GU before the swim hopefully helped out a little. at about 6:15 I hopped in and took off. I can usually keep track of my laps until about 500 yards in. Then my brain is mush, going to thinking about my breathing patters, my form, my thirst, my whatever... which is totally fine, I can check my Garmin at some point to see my distance covered.
I had really hoped to get this done in one shot, no stops for water or rest. There's no real need to ever stop and if I'm pacing myself properly. Alas, I came in for a breather and justified it by taking a gulp from my waterbottle and went back out after checking my Garmin. 1250 in. This happened again at 1600. Damn, just short of a mile! 1950! Quit being lame, Aaron- No more stops! 50 more then it's just 10x100's no rest the rest of the way, no problemo. It did get easier by breaking it down and also because after a certain point... you're just tired and you've settled into a pace that you can keep plugging forward with almost indefinitely, just like running. Fortunately, just tired and not in pain. Unfortunately, it's glacially slow. I finished at about 53 minutes and I'm not sure about the ruling but I deducted my rest periods from my total so I am pretty sure I cheated by ignorance, not with bad intent. I'll own up to this shameful act. UPDATE 11/18/2013: I emailed all my Garmin data to the race director so I don't have to live a lie. Awaiting his response.
After a quick cooldown to finish out a nice even 2 miles, I hopped out and cleaned up for work. Not bad all before 7:30AM. Too bad all morning's been a half-asleep fog...
I wish I'd prepared a little better, but today was the deadline for submissions. I was pretty sure it was Dec. 15 but at least I didn't miss it. I'm looking forward to finding some masters meets in the spring to see where I stack up in some of my old events and my new distance events but it's time to get some good runs in!
This is my blog about reclaiming an identity as an athlete I gave up on mid-college. I enjoy recapping the struggles and successes that accompany my foray back into a competitive world. My primary focus is triathlons but I really enjoy trail running and swimming.
Friday, November 15, 2013
Monday, November 11, 2013
Media Mud Stain 5-Miler. 11/10/13 Race Report
Yesterday I finally got back out on the trails for a race. I was very excited for any race at this point as it had been months since any race, so even a short 5-mile trail run was perfect. Since mid-August, I'd been having some pain in my left shin, which I had just figured was a rogue shin splint that maybe I'd tweaked something and it would vanish because I'd been running pain free for years. I'll complain about my shin splint later.
I was pleased to be near my desired finish time and come in 34th overall but 11th in my age group wasn't particularly amazing. Reviewing my nearest competition, I see I missed out on a better finish. It's good mental fuel for the next race. But finishing strong and recovering quickly after the race gave me some insight on what I could have done better.
Kristen came through the finish line just under 1 hour. A very strong finish to beat her goal. She came charging and I thought she looked pissed! Almost as if she was going to tackle the runner in front of her. Thankfully, she just passed her and crossed the finish line without any violence.
I held up well during the race physically. I wore compression sleeves for a little extra calf support and made a point to be aware of how my legs felt. It made me a little more paranoid about little twinges I felt here and there. My achilles had some minor discomfort and I thought I felt a little pain in my left knee too but I think it's just a paranoia, all stemming from months earlier at North East Tri, the pain was there, it slowed me on my run a little but was nothing major. The weeks after that race, with less on the calendar, I rested a little to let the shin splint subside with time as they tend to do, even ran (only one leg of) Ragnar and felt really good. As time passed, the pain departed but constantly returned after a run. With some concern about permanent damage or a possible stress fracture, I sought some professional help which after some time and an MRI later, showed I am stricken with Medial Tibial Stress Syndrome - basically a specific version of shin splints...
The Media Mud Stain is a 5 or 10-mile event in the trials of Ridley Creek State Park, a place Kristen and I enjoy running or hiking as often as we can on their network of trails. The course is a 5-mile loop so, not seeing the point of doing it twice this time, I elected to just do 5. It's a beautiful park and the weather was perfect, a little breezy but about 50 and sunny. I had no real goal for the race, I was just excited to be back on the trails in a pack of other runners, winding our way through the woods. We were also feeling pretty great considering we'd just celebrated Kristen's birthday the evening before with more than just a few beers.
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| The race course loop by Garmin. |
While loosening up by the registration tables, Kristen asked about my nonexistent race goal. I had made habits of making a race plan with a real goal time for every race. Maybe I'd just forgotten since I was preoccupied with getting through my first race since August. After careful consideration (pulling a guess out of my ass) I thought I'd be content with a 45-minute run. Holding 9-minute miles on trail is a decent pace for me, so why not? Sounds good. Truthfully, I wanted to aim for 40 minutes but this is a test race after far too much rest.
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| Near my goal time but 4.82 is not 5 miles... C'mon, man! |
Kristen came through the finish line just under 1 hour. A very strong finish to beat her goal. She came charging and I thought she looked pissed! Almost as if she was going to tackle the runner in front of her. Thankfully, she just passed her and crossed the finish line without any violence.
I held up well during the race physically. I wore compression sleeves for a little extra calf support and made a point to be aware of how my legs felt. It made me a little more paranoid about little twinges I felt here and there. My achilles had some minor discomfort and I thought I felt a little pain in my left knee too but I think it's just a paranoia, all stemming from months earlier at North East Tri, the pain was there, it slowed me on my run a little but was nothing major. The weeks after that race, with less on the calendar, I rested a little to let the shin splint subside with time as they tend to do, even ran (only one leg of) Ragnar and felt really good. As time passed, the pain departed but constantly returned after a run. With some concern about permanent damage or a possible stress fracture, I sought some professional help which after some time and an MRI later, showed I am stricken with Medial Tibial Stress Syndrome - basically a specific version of shin splints...
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| Somehow my expert team of doctors saw something more than 2 amazing legs. |
My understanding now is that this is a muscular condition that I will learn to deal with but I imagine that I can find a way to get rid of it. It can get painful but is not a threat of any real damage. 24 hours after Media Mud Stain and I feel fine. Some tenderness in the lower part of the inside of my left shin. What I think is BS is that this just kinda... happened. I'd been running for years with no problems like this so I'm re-evaluating my training regimen. I'll be adding some strength workouts and yoga to the mix more regularly and immediately to try to prevent any more flare ups.
Next race up is the Dirty Bird 15K on Dec 1. Looking forward to a more aggressive race after testing out the legs!
Next race up is the Dirty Bird 15K on Dec 1. Looking forward to a more aggressive race after testing out the legs!
Monday, October 7, 2013
Ragn-ARRRRGGH!!
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| Stretching our at the start point in Cumberland, MD |
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| Exchange #1. Lake trail to the paved roads. |
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| On the fire roads waiting for one of our runners to offer water |
We're a team of creatures of habit I guess, we usually stick to our van assignments each year. I like being part of van 1, I'm anxious to get started and happy to be done before van 2 and drinking a beer when they finish up. Same thing this year but with a littttttle anxiety about how my left leg would feel. We had a few runners picking up slack of our missing teammates and these guys are beasts. We had pretty quick legs on 1 through 4, I took the baton (slap bracelet) for leg 5 and bolted with a lot of adrenaline. In that first 1/4 mile, I felt awesome, no pain, a ton of energy and I had a runner 100 yards ahead of me to catch.
I had a real comfortable and quick turnover at the start, something I realized I couldn't hold for long and could end me early if I kept it up. I backed off and still ticked off a sub-7 minute mile which is really quick for me and kept the guy ahead of me in my sights. A pretty nasty hill was on this leg and I was pretty confident that even with my recent lack of training, I'd have no problem. Wrong. By halfway, I was already run-walking. I'd hoped that my quick start scared the runner ahead of me and he went out too hard too but he was gone. I did manage to catch a different runner and get bogged down with a cramp right after the peak of the hill. And I really hate running downhill.
I still felt pretty good, finished strong and pain free. Passed the baton, hopped in the van to exchange 6 to meet up with van 2 and hand off the running responsibility for about 5 hrs to them. Glad to be back in the air conditioned van, too as it was uncomfortably hot with the heat index approaching 99. We were glad that our next legs would be well into the night... at least we'd thought.
Looking forward to our break we headed away from the course to find some good food. 10 miles after leaving the exchange point, we got some lousy news. Van 2 died. The van wouldn't start and their first runner was about to be stranded. We formulated a good strategy to head back to see what we can do to get them running and continue racing. Runner 7 was on the course. Runner 8 hitched a ride to exchage #7 with another team, and we were hoping between several engineers, we could fix the problem. No dice. About to surrender, we came up with one last plan; go on with 8 runners and finish the race. My rental van would seat 7 runners, the 8th man was always the current runner. We'd have no opportunity to stop and sleep, we'd have to figure out grabbing food and it would kinda suck but it would also be awesome to do a 180 and crush the challenge.
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| BOOOOOOO |
Try to justify it but DNF is a DNF. No one on our team was responsible for it, things happen and fuel pumps die. It's happened to me twice with cars. But the turn of events left us with 2 choices: everyone's in to finish the race, or we're out. We're fortunate that no injuries sidelined our team, which I take a little solace in but also to DNF due to no physical problems is kinda tough.
Next year, we're going to sign up a few teams for the Appalachians Ragnar Trail race. Possibly a few ultra teams. It happens to be during a full moon which will hopefully be clear. Ow owwwwwww!!!
Thursday, September 26, 2013
30-Day Paleo Food Challenge
I've become a big fan of the Primal / Paleo "movement" if that's what you'd want to call it. I don't consider it a "diet" but more of a guide that corrects some of the habits we've become accustomed to in the manufactured-food world we live in. I got caught up in it about 1-2 years ago and it seems that there's a bigger trend in the direction of whole, organics foods and general fitness than in years prior to 2012 or so. And not because it's trendy to go organic or join a crossfit box or any of that but because people are actually realizing the damage done by what we've been calling "food" for so long and that the old saying "Garbage in = garbage out." I think Confucius said that.
In short, I'm an advocate. I could write a lot about what it's done for me but I'm just going to say 40 lbs ago, I thought I knew what a semi-healthy diet and lifestyle was and I consider the weight loss a side-effect; I really just wanted to start eating higher quality fuel. I have really embraced the Primal plan outlined by one of my favorite bloggers, Mark Sisson. Read it and live it. Buy his book- I bought 3. I read mine, made my dad read it, then bought 2 more to share with people. It's not hard. It's the simple tools you need to get fit. Shit, if counting calories worked, we'd have only skinny people. This works and it's pretty much how our grandparents and all older generations really ate.
So well after Kristen introduced me to this paleo thing, she's started up with a crossfit box in Conshohocken twice a week. Her crossfit is kicking off a 30-day paleo challenge that requires a full commitment to the acceptable foods. It's not far from what we eat on any given day but we have adopted something more like the 80/20 guide in Sisson's book Primal Blueprint. I like it because 1. I already said it works and 2. I don't have to be that a-hole that says "oh I don't eat that, it's not in my diiieeeeettttt" I eat whatever options are in front of me, making the best choices and when there aren't any great choices, I make do with what I have to. Living with too many restrictions ain't no life I want to live. Besides, sometimes a burger, fries and beer are what the doctor ordered. (And like I'm going to give up alcohol. HA!)
With that loose 80/20 guide, I'm down to 9% body fat (give or take whatever % error there is with the handheld tester I have). That's pretty low and I am eating well, never hungry and have been kinda slacking lately with training but I'll just blame that on the damn shin splint that won't die. I'd been aiming for 7-point-something as an "optimal" body composition for running but I don't have any big races coming up so I'm happy at 9 for this training period. For a good read on body composition, read Racing Weight. It's informative and goes beyond "lighter is faster, duh."
Anyway, I think I'm going to bump my 80 up to 90 or 95 with Kristen to support her. She's allowed me to go on boozing up and all that fun stuff but I'm interested to see if there's any noticeable difference in my physiology with that kind of change. It's the least I can do. I'll make an effort to drink far less beer and make a good red wine the choice on the rare occasion I will drink.
The only time I'll feel compelled to have a few drinks in October is for my dad's 60th birthday. Otherwise, we already cook almost exclusively paleo stuff. My favorite paleo meal is breakfast; I can eat bacon and eggs almost every day. So, October, bring it on.
I think the worst part of this 30-day challenge is that it will probably limit our visits to Tired Hands in Ardmore. That place is my new favorite. We'll make a hell of a return in November.
In short, I'm an advocate. I could write a lot about what it's done for me but I'm just going to say 40 lbs ago, I thought I knew what a semi-healthy diet and lifestyle was and I consider the weight loss a side-effect; I really just wanted to start eating higher quality fuel. I have really embraced the Primal plan outlined by one of my favorite bloggers, Mark Sisson. Read it and live it. Buy his book- I bought 3. I read mine, made my dad read it, then bought 2 more to share with people. It's not hard. It's the simple tools you need to get fit. Shit, if counting calories worked, we'd have only skinny people. This works and it's pretty much how our grandparents and all older generations really ate.
So well after Kristen introduced me to this paleo thing, she's started up with a crossfit box in Conshohocken twice a week. Her crossfit is kicking off a 30-day paleo challenge that requires a full commitment to the acceptable foods. It's not far from what we eat on any given day but we have adopted something more like the 80/20 guide in Sisson's book Primal Blueprint. I like it because 1. I already said it works and 2. I don't have to be that a-hole that says "oh I don't eat that, it's not in my diiieeeeettttt" I eat whatever options are in front of me, making the best choices and when there aren't any great choices, I make do with what I have to. Living with too many restrictions ain't no life I want to live. Besides, sometimes a burger, fries and beer are what the doctor ordered. (And like I'm going to give up alcohol. HA!)
With that loose 80/20 guide, I'm down to 9% body fat (give or take whatever % error there is with the handheld tester I have). That's pretty low and I am eating well, never hungry and have been kinda slacking lately with training but I'll just blame that on the damn shin splint that won't die. I'd been aiming for 7-point-something as an "optimal" body composition for running but I don't have any big races coming up so I'm happy at 9 for this training period. For a good read on body composition, read Racing Weight. It's informative and goes beyond "lighter is faster, duh."
Anyway, I think I'm going to bump my 80 up to 90 or 95 with Kristen to support her. She's allowed me to go on boozing up and all that fun stuff but I'm interested to see if there's any noticeable difference in my physiology with that kind of change. It's the least I can do. I'll make an effort to drink far less beer and make a good red wine the choice on the rare occasion I will drink.
The only time I'll feel compelled to have a few drinks in October is for my dad's 60th birthday. Otherwise, we already cook almost exclusively paleo stuff. My favorite paleo meal is breakfast; I can eat bacon and eggs almost every day. So, October, bring it on.
I think the worst part of this 30-day challenge is that it will probably limit our visits to Tired Hands in Ardmore. That place is my new favorite. We'll make a hell of a return in November.
Tuesday, September 17, 2013
9/17/13 Training Update
By now, I recognize I have no rhyme or reason to when I will write a post. When I am so moved, I will write. Not a lot has evolved since my last race event but I think I've licked the shin splint that's been bugging my left leg for a few weeks.
Feeling stronger after some rest and some limited workouts by relegating myself to mostly swim workouts and a few bike rides, I decided I'd become restless enough and felt strong enough to go risk some damage and hit the trails. 7 miles later, I felt pretty good, pleased with the distance for having only run a little bit since the North East tri several weeks before. With Ragnar around the corner, some quality mileage is required.
When a brief heat wave dissipated last week on Friday, the weather has been phenomenal. Mid 40's in the morning, maybe touching 70 as a high and sunny blue skies, it's the kind of weather where I flirt with the idea of quitting my job and becoming a mountain man. Seriously. I love it outside. Church is officially on Sunday but there's a lot of Spirit outside, lost in the woods, any time, any day. Nature truly is my happy place... I think I'm becoming a hippie... CRAP.
After the run, post-run shake and some relaxing, Kristen and I visited her Crossfit Box to watch a small gym to gym crossfit games competition. It was pretty awesome. I could see myself enjoying that kind of competition but there are cost limitations going on here. Adding $130-150 per month isn't really one of the things I think I need to do. I'm already going to add USANA supplements back into my daily nutrition regimen which isn't very cheap. I have no intention of hiring a coach, either. I'm prepared to self-coach and suck before I submit to paying someone to identify and fix my faults and weak points.
Saturday night was a boozey, "dirty-30" birthday party for a good friend but I think after finally logging 7 beautiful miles on foot, it was time for some reward. Sunday morning was a little painful but we survived, chowed down at a diner, did our grocery shopping, went to church and I had time to go to Dick's for some cycling supplies all before 11. Not bad for arriving home at 1AM that morning. I was compelled to go for my longest ride in years. I was considering going out for an hour then making my way home so I loaded up on water, gu, snacks, Hammer perpetuem and a fully charged Garmin. I rode out on the Schuylkill trail to Valley Forge and found my way to some really beautiful sections of trail through the Audubon Wildlife Sanctuary. I rode around there for a loop then found the Perkiomen Trail and rode north for a few more miles before turning around for a cruise home and to ice my legs. I rode almost exactly 30 miles that afternoon and celebrated by making some pulled pork.
Garmin's services were down so I couldn't look at the details yet of my run and bike but based on overall feeling, I was very pleased with them. I'm anxious to have a few longer rides soon and build up the mileage and pace.
I rested yesterday, and had a quick swim this morning. I forgot my Garmin so I was forced to pay attention to my yardage. The first 500 yds ticked off very easily then I broke into a set of 100's on 1:45. I wasn't sure how many I'd do but getting really bored with it after only 4, I warmed down and headed to the office. I know I'm hitting a mental wall at 1000-1200 yds with my swimming workouts. Swimming is always easier when you're not trying to do a workout alone and you have at least a workout partner to pace, chase or race. I skipped the USMS 5K over the weekend and may take on the 3000/6000 challenge. There's a yardage hurdle that I think is my mental block. Once I regularly swim about 2-3 miles/pool workout, I am certain my swimming gains will be more quickly realized.
Feeling stronger after some rest and some limited workouts by relegating myself to mostly swim workouts and a few bike rides, I decided I'd become restless enough and felt strong enough to go risk some damage and hit the trails. 7 miles later, I felt pretty good, pleased with the distance for having only run a little bit since the North East tri several weeks before. With Ragnar around the corner, some quality mileage is required.
When a brief heat wave dissipated last week on Friday, the weather has been phenomenal. Mid 40's in the morning, maybe touching 70 as a high and sunny blue skies, it's the kind of weather where I flirt with the idea of quitting my job and becoming a mountain man. Seriously. I love it outside. Church is officially on Sunday but there's a lot of Spirit outside, lost in the woods, any time, any day. Nature truly is my happy place... I think I'm becoming a hippie... CRAP.
After the run, post-run shake and some relaxing, Kristen and I visited her Crossfit Box to watch a small gym to gym crossfit games competition. It was pretty awesome. I could see myself enjoying that kind of competition but there are cost limitations going on here. Adding $130-150 per month isn't really one of the things I think I need to do. I'm already going to add USANA supplements back into my daily nutrition regimen which isn't very cheap. I have no intention of hiring a coach, either. I'm prepared to self-coach and suck before I submit to paying someone to identify and fix my faults and weak points.
Saturday night was a boozey, "dirty-30" birthday party for a good friend but I think after finally logging 7 beautiful miles on foot, it was time for some reward. Sunday morning was a little painful but we survived, chowed down at a diner, did our grocery shopping, went to church and I had time to go to Dick's for some cycling supplies all before 11. Not bad for arriving home at 1AM that morning. I was compelled to go for my longest ride in years. I was considering going out for an hour then making my way home so I loaded up on water, gu, snacks, Hammer perpetuem and a fully charged Garmin. I rode out on the Schuylkill trail to Valley Forge and found my way to some really beautiful sections of trail through the Audubon Wildlife Sanctuary. I rode around there for a loop then found the Perkiomen Trail and rode north for a few more miles before turning around for a cruise home and to ice my legs. I rode almost exactly 30 miles that afternoon and celebrated by making some pulled pork.
Garmin's services were down so I couldn't look at the details yet of my run and bike but based on overall feeling, I was very pleased with them. I'm anxious to have a few longer rides soon and build up the mileage and pace.
I rested yesterday, and had a quick swim this morning. I forgot my Garmin so I was forced to pay attention to my yardage. The first 500 yds ticked off very easily then I broke into a set of 100's on 1:45. I wasn't sure how many I'd do but getting really bored with it after only 4, I warmed down and headed to the office. I know I'm hitting a mental wall at 1000-1200 yds with my swimming workouts. Swimming is always easier when you're not trying to do a workout alone and you have at least a workout partner to pace, chase or race. I skipped the USMS 5K over the weekend and may take on the 3000/6000 challenge. There's a yardage hurdle that I think is my mental block. Once I regularly swim about 2-3 miles/pool workout, I am certain my swimming gains will be more quickly realized.
Thursday, September 12, 2013
Back in the Pool
I joined US Masters Swimming today for a small fee of $28. I hadn't realized that it will expire 12/31/13 anyway so... my bad. But I will have to put some meets on the calendar before then to get at least something out of it.
When I finished HS swimming ages ago in 2000, I was obviously at my fastest ever. I was also a sprinter but I can tell now, I can hold up longer much better than ever before over longer distances. I know I won't be around 23 seconds in the 50 Free or 50 in the 100, but it's an interesting idea to me to see what times I can push as I get more fit for swims over 1 mile.
While PA appears to be a barren wasteland for masters swimming, there is a meet in DC on Oct 12 where I may enter to get a few events in, then in NJ in Nov, a short course meter event. Seriously, with the size of the greater Philly region, it's a shame there isn't more nearby.
My goals have changed since HS. I'm watching my overall pace over several hundred yard sets and working to make it drop. I started around 1:33/100 yds (short course) and am creeping down to the mid 1:20s. I've also dropped about 10 more lbs from when I started swimming in May (although I'm not conditioned like I was back then nor rail thin like I was in HS. I think I graduated at 150 lb). I want to hold under 1:15 pace in open water swims > .5 mile. This is reasonable and totally doable. According to my race data, I think I'm around a 22:20 mile pace, which is a little slower than 1:20/100yds (and that's my attempt at removing the run portion of this leg).
I couldn't hold faster than 1:00 pace for over 200 yds back in HS but that's going to be my 5K version of swimming. The 200 is a great distance to get used to understanding your basic ability, similar to a 5K in running; It's a great baseline distance on the threshold of spring and longer distance. But one thing that really stinks about my HS career ending 13 years ago is I have no records of my best times for each event. I'm mostly interested in my 200 and 500 yd free times. I have ideas about where some times were but my race notebook is long lost in some landfill. I did find some old district championship results that have a few best times: 22.81 in the 50 free and 50.32 in the 100 (and 49.36 relay split in our 4x100 free relay, unofficially broke 50!).
So I kickstarted my swimming in May at a YMCA close to work. Slowly, my yardage per workout increased, my speed increased and even this morning I surprised myself with a quick 100 IM time, just to see what I could knock out on the fly. Not a time to brag about but an in-the-water start and just cranking through it and knocking out a fast swim, I knew where I would have been quicker. Sort of an "ah-ha! I can do this!" moment which is awesome. I'm certain I'll put down sub-minute 100's again someday but the real challenge is getting to the point where I am consistently leading the pack into the bike stage. I'll deal with my bike problems this winter...
When I finished HS swimming ages ago in 2000, I was obviously at my fastest ever. I was also a sprinter but I can tell now, I can hold up longer much better than ever before over longer distances. I know I won't be around 23 seconds in the 50 Free or 50 in the 100, but it's an interesting idea to me to see what times I can push as I get more fit for swims over 1 mile.
While PA appears to be a barren wasteland for masters swimming, there is a meet in DC on Oct 12 where I may enter to get a few events in, then in NJ in Nov, a short course meter event. Seriously, with the size of the greater Philly region, it's a shame there isn't more nearby.
My goals have changed since HS. I'm watching my overall pace over several hundred yard sets and working to make it drop. I started around 1:33/100 yds (short course) and am creeping down to the mid 1:20s. I've also dropped about 10 more lbs from when I started swimming in May (although I'm not conditioned like I was back then nor rail thin like I was in HS. I think I graduated at 150 lb). I want to hold under 1:15 pace in open water swims > .5 mile. This is reasonable and totally doable. According to my race data, I think I'm around a 22:20 mile pace, which is a little slower than 1:20/100yds (and that's my attempt at removing the run portion of this leg).
I couldn't hold faster than 1:00 pace for over 200 yds back in HS but that's going to be my 5K version of swimming. The 200 is a great distance to get used to understanding your basic ability, similar to a 5K in running; It's a great baseline distance on the threshold of spring and longer distance. But one thing that really stinks about my HS career ending 13 years ago is I have no records of my best times for each event. I'm mostly interested in my 200 and 500 yd free times. I have ideas about where some times were but my race notebook is long lost in some landfill. I did find some old district championship results that have a few best times: 22.81 in the 50 free and 50.32 in the 100 (and 49.36 relay split in our 4x100 free relay, unofficially broke 50!).
So I kickstarted my swimming in May at a YMCA close to work. Slowly, my yardage per workout increased, my speed increased and even this morning I surprised myself with a quick 100 IM time, just to see what I could knock out on the fly. Not a time to brag about but an in-the-water start and just cranking through it and knocking out a fast swim, I knew where I would have been quicker. Sort of an "ah-ha! I can do this!" moment which is awesome. I'm certain I'll put down sub-minute 100's again someday but the real challenge is getting to the point where I am consistently leading the pack into the bike stage. I'll deal with my bike problems this winter...
Sunday, September 8, 2013
Building the 2014 Race Calendar
Running in the winter is still a tricky thing for me. Last winter was pretty cold, I remember running in single digits being pretty painful. But, hey, that's what makes us stronger. After all, we have to keep it up especially when the only things on my calendar after my October Ragnar are a very difficult 50K and the American Triple T. I have to continue my training with serious purpose in the sometimes brutal mid Atlantic. Cold weather running is something other people have figured out already so I'm sure I'll figure it out, too.
So with 2 absurd races as the only definite events on my calendar, I am determined to shore up my fitness base leading up to these. Where does one begin in their search? Active.com, I've found compiles lists of races I'd prefer to avoid. Trifind.com is actually pretty good for some running races in addition to triathlons and duathlons. www.imathlete.com is also pretty good. But I'm going to start on the more challenging (badass) side and browse www.ultrasignup.com.
The first thing reasonably close is in north Jersey with several distance options. The Watchung Run can be a 10K, half, marathon or 50K. Any entry is a minimum donation of only $25. No race swag but hey, not a bad price to pay someone to organize a trail run, especially in the winter. And compared to a tri, that's practically free. While I'd like to get a half or full marathon into 2013, it's not looking very likely. My current plan is to make the Watchung a marathon. It appears to be a 10K loop. Ice cold trail race in early January, check.
In late March, the 22nd, there's another 50K trail run I'm interested in in Havre de Grace, MD. The HAT run will be a great long run well spaced between the Watchung and give me a month before the Ironmasters Challenge to recover and get some more steady swimming and cycling training in. Registration opens on 11/29 to only 500 runners and has a cutoff pace a bit quicker than my last 50K of 13 min/mi.
April 27 will be my second Ironmasters Challenge 50K. It's a very tough course and is my first ultra distance run event. I couldn't manage to keep up with my raceplan the first time and have determined to crush my 2013 showing next year.
The week following the Ironmasters, May 4, is the Devilman Half Lite 50. I'm really interested in adding this to my calendar but a little apprehensive to do so right after the Ironmasters Challenge. It may be worth considering dropping the Ironmasters 50K... I'm a little torn on this today but I may bum it on the 50K and run it to support Kristen and consider it a training run so I can compete in the Devilman.
Now, I'm not entirely sure what really compelled me to make the American Triple T the first triathlon event I'd ever register for. I enjoy a challenge, and this certainly is. It just sounds insane, so why not? It also provided me the opportunity to get something on the calendar that will force me to work toward being a strong triathlete immediately, rather than just get a few on the calendar to "try out" the sport and see how I like it. I already knew I would enjoy this thing.
Eagleman is a competitive half Ironman on June 8th. I haven't done this one yet but I know it's a pretty serious qualifier event (for other people, anyway, not me). It will be really cool to do and watch those trying to qualify for the Ironman 70.3 world championships or the Ironman Kona just blow the field away.
While starting my 2014 event search, I get this from Adam. This will be late June and sounds like a must-do race. I'll keep my eyes on this and watch it develop.
In mid July is Diamond in the Rough. Being my first tri event, I'll be putting this back on my calendar. It was great to show up and place in my first ever tri but I will likely move up in to the olympic distance for 2014. It was obvious last year that as such a short sprint distance tri, the more competitive crowd was out for the olympic distance. I recall thinking after my finish I couldn't imagine doing about double that... Kind of like my first 5K.
Again in August, I'm sure I'll revisit the North East Tri. Not sure of the distance yet but it was a really great course.... of the 2 I've been on...
While that's only a handful of events, I want one big one and I think it is the Nation's Tri in DC. I assume it will be the same weekend next year and fall on the 7th. I hear it's a great event and I know Adam finished it well this morning. I think it will be a solid cap to 2014 if I make it another goal race. There will be a lot of pros here and I will hope that the next 12 months really build up to that event.
While my calendar isn't packed full, I felt it important to find the events I think will be a difficult field and can build my training to my major race weeks. I will certainly pepper in a few more races as they show up on trifind.com or piranha-sports.com or any other site to use as a training race or barometer of my training progress. When races start putting their dates on the calendar, I will start filling up June, July and August.
Meanwhile, I've got to destroy this nagging shin splint in my left leg and formulate my training plan based on this pretty open schedule.
So with 2 absurd races as the only definite events on my calendar, I am determined to shore up my fitness base leading up to these. Where does one begin in their search? Active.com, I've found compiles lists of races I'd prefer to avoid. Trifind.com is actually pretty good for some running races in addition to triathlons and duathlons. www.imathlete.com is also pretty good. But I'm going to start on the more challenging (badass) side and browse www.ultrasignup.com.
The first thing reasonably close is in north Jersey with several distance options. The Watchung Run can be a 10K, half, marathon or 50K. Any entry is a minimum donation of only $25. No race swag but hey, not a bad price to pay someone to organize a trail run, especially in the winter. And compared to a tri, that's practically free. While I'd like to get a half or full marathon into 2013, it's not looking very likely. My current plan is to make the Watchung a marathon. It appears to be a 10K loop. Ice cold trail race in early January, check.
In late March, the 22nd, there's another 50K trail run I'm interested in in Havre de Grace, MD. The HAT run will be a great long run well spaced between the Watchung and give me a month before the Ironmasters Challenge to recover and get some more steady swimming and cycling training in. Registration opens on 11/29 to only 500 runners and has a cutoff pace a bit quicker than my last 50K of 13 min/mi.
April 27 will be my second Ironmasters Challenge 50K. It's a very tough course and is my first ultra distance run event. I couldn't manage to keep up with my raceplan the first time and have determined to crush my 2013 showing next year.
The week following the Ironmasters, May 4, is the Devilman Half Lite 50. I'm really interested in adding this to my calendar but a little apprehensive to do so right after the Ironmasters Challenge. It may be worth considering dropping the Ironmasters 50K... I'm a little torn on this today but I may bum it on the 50K and run it to support Kristen and consider it a training run so I can compete in the Devilman.
Now, I'm not entirely sure what really compelled me to make the American Triple T the first triathlon event I'd ever register for. I enjoy a challenge, and this certainly is. It just sounds insane, so why not? It also provided me the opportunity to get something on the calendar that will force me to work toward being a strong triathlete immediately, rather than just get a few on the calendar to "try out" the sport and see how I like it. I already knew I would enjoy this thing.
 |
| The other Triple T. WOOOOOOOOOOOO! |
While starting my 2014 event search, I get this from Adam. This will be late June and sounds like a must-do race. I'll keep my eyes on this and watch it develop.
In mid July is Diamond in the Rough. Being my first tri event, I'll be putting this back on my calendar. It was great to show up and place in my first ever tri but I will likely move up in to the olympic distance for 2014. It was obvious last year that as such a short sprint distance tri, the more competitive crowd was out for the olympic distance. I recall thinking after my finish I couldn't imagine doing about double that... Kind of like my first 5K.
Again in August, I'm sure I'll revisit the North East Tri. Not sure of the distance yet but it was a really great course.... of the 2 I've been on...
While that's only a handful of events, I want one big one and I think it is the Nation's Tri in DC. I assume it will be the same weekend next year and fall on the 7th. I hear it's a great event and I know Adam finished it well this morning. I think it will be a solid cap to 2014 if I make it another goal race. There will be a lot of pros here and I will hope that the next 12 months really build up to that event.
While my calendar isn't packed full, I felt it important to find the events I think will be a difficult field and can build my training to my major race weeks. I will certainly pepper in a few more races as they show up on trifind.com or piranha-sports.com or any other site to use as a training race or barometer of my training progress. When races start putting their dates on the calendar, I will start filling up June, July and August.
Meanwhile, I've got to destroy this nagging shin splint in my left leg and formulate my training plan based on this pretty open schedule.
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