Dallas Marathon 12/8/2013 (3rd failed attempt to BQ)

I decided on this Boston qualifying event at mile 25 of Irving Marathon.  The timing wasn't perfect: 2014 Boston Marathon spots were unlikely to be available by December, and the Danube trip would impede my normal 14-week preparation.  There were only so many such "A" events left in these legs--"seize the opportunity while you can."

_goal
3:19:59

_training
I went to the high school track after Danube trip for MAF test and was dismayed by amount of fitness lost in 15 days.  I thought my nearly daily skate/run was sufficient to stay in shape.  A2A restored some confidence in my fitness.

I acquired 9-week program from Runners' World and followed the weekly mileage but not the pace.  6.5 years after the first marathon, I learned 8:30 was not a good recovery pace for this body.  The peak weekly mileage approached 50.

_technique
I acquired a metronome and confirmed my running cadence was closer to 92 than 96.  Yeah, off-by-4 is natural given I counted strides in 15 seconds, not a full minutes.

Plantar fasciitis reared its head from time to time but no longer impeded my training.  The shoe collection continued to be dominated by light and flexible flats.

I watched "Gliders vs Gazelles" (http://www.youtube.com/watch?v=tJWPwVF30yo) and was mesmerized by Carfrae's running form.  The video convinced me the need to settle on the ugly glide, but I was unable to shake the image of gazelles' hind leg angles.  Carfrae's strides at 2013 Ironman championship was a beautiful sight.  The experience felt like double push.

After months of obsession, I participated in Newton's analysis at Trishop and was pleasantly surprised I ran more like Rinny than the gliders.

[snipped off video]

_diet
My body went into withdraw after September vacation where I ingested large quantity of dairy, alcohol, and processed food.  I gained 4 pounds in 15 days.  The first week home I was unable to run an hour without GI issues.

I resumed my normal diet and achieved race weight by A2A.  I was so in tune by November, I could feel my body weight with half-pound precision each morning.  Family meals threw a few curve balls, but race week weight control was near perfect.

_final week
I often struggled with the last long run 7 days before the race.  Not this time.  This was the first winter training block I didn't crash due to drop foot.

The left knee healed.

My preparation wasn't as aggressive as 2011, but I felt confident about my 3rd attempt at Boston qualifying time.  I just needed reasonable weather and clothing.  I became obsessed about my food source; it's one of the few remaining controllable things that could derailed the race.

I unwrapped my final pair of Green Silence for the 2x1600.  The new shoes felt unbelievable.  It was so difficult to observe the speed limit, I cut the session short by 300 meters--"Just do the minimum.  Save it for the race day."

I missed coffee.  I visualized the weight gain sessions after the race.

_race
Cancelled due to weather.

Battle at Bear Creek 11/9/2013

The races involved 2 things I sucked at: left turn and counting laps.

I signed up in April and was on the fence about inline racing 4 weeks before running Dallas marathon, my 2013 "A" race.  Simmons Racing’s attendance tipped the scale: I was desperate for my boots to become usable.

_logistics
Driving races are simple.  I threw bunch stuff into the car Thursday night, including all 3 pairs of Simmons customs.  I left work early Friday hoping to beat Houston rush hour traffic. 

I wanted to hang out with Danube friends after race but didn’t know when I’d be available after the race.  I’d call after race.  If I hurried, I could meet Keith Wegan before his departing Dallas for rest of his skate across Texas.

_preparation
I delayed the easy week on my running schedule.

I turned down Donnie and Doris’ margarita invite and stayed in the hotel room to read ultra-runner
關家良一’s book.  I barely skated after A2A; I set my Bear Creek expectation accordingly.

_300 meter
I had no clue how to race 300 meters.  No one I asked was able to articulate pacing in a useful way.  I considered asking Eric Gee buy didn't want to use a
牛刀 to kill the chicken.

My left knee didn't healed after A2A.  I played it safe: start easy, focus on form, go hard after half way.  I peaked at 24 mph, averaging 21.4 mph.  Top 4 guys averaged 27+ mph.

Result: 00:33.58 (21.4 mph)

_Simmons
David Simmons arrived!  We went to work right away.  2008 Mojo issue was obvious—reverse April change and shave the mounting blocks.  We wasted time looking for tapes and writing tools.  I wished Dave had the personality that would ask me to prepare such things.

2013 Mojo were hairier.  It was hard to focus on all 3 symptoms in midst of other Simmons customers.  I was determined to make progress before leaving Houston.

_10k
My 10k race included pro masters but no pros.  I looked for the widest steady racer to suck wheels.  Theoretically I only needed to go hard for 15 minutes then hold off competitors.

The start was a zoo as the indoor skaters crowded the front.  I overestimated my maneuverability and came close to skate off the road.  I blamed the new 110mm set up that was 16 mm higher than what I was accustomed to.  "This is gonna be a long day."  John later apologized for pushing me at the turn.  A few simple words restored my confidence.

Mike didn’t make the corner.  8 stitches.

[photo from FB]

Everyone was stopped before end of lap 1 due to timing issue.  My left knee was stiff.  I abandoned any race ambition.  "Just have fun.  Make sure David Simmons doesn't get away before fixing the boots."  I visited washroom. 

I missed the 2nd start and technically had a 100-yard advantage.  I came to a complete stop, let the fast guys go by, then started chasing.  I caught the group wondering how I’d be penalized.

I was able to identify other 19 mph turn-challenged skaters.  We quickly formed a pack and stayed together. 

Hernan won pro master.  Alex didn't optimize his race mistakenly thinking it was a point race. 

Renee told me not to worry about the false start.

Result: 19:16.00  (19.35 mph)


_Simmons part 2
Eager customers wanted David’s unique product.  Jennifer assured me they’d be there all day.  Spending another night in Houston wouldn’t be end of the world.  I considered calling Brock for free lodging and a tour of his media business. 

I warmed up for the 21k race while Jason sat in the casting chair.  Jason missed the final race.

_half marathon
The pace stayed slow for the first lap, then someone picked up the pace after the headwind section.  I let the big pack go and was dismayed no one else stayed with me.  I rolled at 10 mph before Bob and John picked me up.  I was favoring right leg but felt confident with the frames; I was getting away with using new equipment on the race day.

[orderly start, photo by Doris]

Bob attacked.  I assured my pack --"he's not getting away."  Secretly I wished for Bob to fly away.  He survived many minutes before we took him back in.

We picked up overly optimistic racers; most were too fatigued to stay in.  Pros lapped us, trailed by skaters unaccustomed to 22 mph average speed.  I jumped pack; John and Bob let me go.

I stopped worrying about knee injury and focused on my form.  I felt capable of hold 18 mph all day. 

Remaining laps were routine: the small pack skated cooperatively; I practiced crossovers; a young indoor skater kicked my shins; I had no clue what lap I was on. 

I saw Bryan’s 80mm wheels after pros completed half marathon.  I chased.  An extra lap never hurt anyone; in case everyone miscounted, I’d be the winner. 


Half marathon time: 42:55.38 (18.37 mph)
Splits:
20.4
19.8
16.2
18.5
18.3
17.8
17.3
17.9
17.4
20.1
18.4
18.9
18.1
17.6
18.2
18.2
18.0

_Simmons part 3
The booth was a zoo while everyone waited for delayed award ceremony. 
I put on running shoes for scheduled easy run.  Every few laps, I stopped at the shelter to check on award status.  Outdoor skaters socialized.  Indoor kids practiced basketball before their Sunday indoor race.  I ran 10k before award started.  Simmons packed its booth.

I got 2nd in my age group.  Casey could’ve won open category if he was there.  We would skate 2014 Montreal Duo, almost definitely.

David used the heat gun on my boots after awards.  The 2 hot spots took several iterations to identify.  Jennifer was resigned that lunch would be delayed ‘til dinner time; David told me not to worry about it.  2 of us talked about topics that interested me: bike wheels, power meter, Olympics.  I asked him why he stopped casting weighed feet; the change was one of the reasons my shinny boots were unusable. 

_post event
I said goodbye to Dan as his wife came to rescue him from locking key in his car.

It was 4 pm by the time I got back to car.  No time to hang out with Danube friends.  No time to run at Huntsville State Park. 

It felt like yesterday when I DNF’ed the 50-mile run race in Huntsville.  Events cancel; sports evolve; sicknesses occur; people struggle; lives go on.

A2A 38-mile race + 49 mile social skate. 10/6/2013

_preparation
I focused 2013 race season on Maffetone running and rarely raise heart rate above 74% max for any sport. 

I trained for A2A as “C” event but tapered and weight-controlled like “A” race.  I wanted a high place finish if the opportunity arose.

_uncertainties
1.    Gained weight and lost cardio fitness (MAF test) during Danube vacation.
2.    Injured left knee during hill repeats.
3.    Food poison Tuesday prior to race.  Core temperature and heart rate went berserk Wednesday.
4.    Rain forecast. 
5.    Right frame cracked at mounting point. 

_plan
Keep Lenny & Jessica in sight for 38 miles.  They usually became the chase pack.  Be aggressive starting at final climb.  Be ready to go off road at the final intersection.

Resupply in Dacula.  Skate to Atlanta with Luke and Casey. 

If everyone feels good, skate Silver Hill twice.

It's OK to quit at check point 5. 

_start
I had no confidence lining up next to Eddy’s costume; I couldn’t remember last time I skated fast.  “Anticipate unhappy quads.  Ignore heart rate.  Stay positive.  This is what you love to do.”   

Perhaps remembering last year’s wrong-turn incident, no one wanted to lead.  Lenny finally got in position behind Piedmont Club skinsuits.  Jessica and Morgan latched on.  I grabbed the 10th spot.  Unrecovered from NY 100K previous weekend, most pro racers ended up in the chase pack within spitting distance (world record: 100 feet 4 inches).

Lead and chase packs merged.  Having too much energy, Francisco zipped in and out of the paceline socializing bilingually. 

Posers started to show weakness when climbing.  Group shuffled at every turn.  Eddy and other contenders emerged, showing no interest in breaking away.  Francisco got his phone out for FB shots.

3 Piedmont skaters stayed up front—my competitions were controlling the pace.  Pros let them.  I couldn’t believe my good fortune.

Jessica wanted the title.  The only other visible female was Vanessa.  I was surprised not to see Marcy. 

_don’t try new things at races
When weather forecast turned favorable, I opted for the lighter CDS gloves instead of usual sliders.  At one point, I saw near-finish landmarks but dismissed my memory.  Garmin 305 said 10 miles to go; I was unaware of losing 9 miles from incidental contacts between glove’s hard palm and GPS start/stop button. 

_unexpected finished
The final ascent felt neither difficult nor final.  I focused on staying inside the pack and was oblivious to Piedmont skaters’ positions.

Someone shouted, “if you’re racing 38, you better get to the front.”  I recognized the 2 final turns [Thank you Google!], panicked, and accelerated.  The 3 Piedmont racers hesitated at the T-intersection; I sliced through the traffic like Michael Jordan.  I led the entire field.  I sprinted.  "Just go!  Don't look back!"

I wished I practiced sprinting at least once during Obama Administration.  14-year old Matthew Fortner and his dad chased me down with comical ease. 

I was stoked.  One of my skate fantasies was finishing A2A 38-Mile ahead of the pros.  My previous A2A lead pack attempt lasted only 40 minutes. 

I socialized, refueled, resupplied, and powdered my nose in next 10 minutes.  The sun was out.  Everyone was smiling.

#’s
Course: 38 miles
Time: 2:10:59
Avg speed: 17.4 mph


_49 miles to Atlanta
I got back on course as Luke and Casey rolled by.  The group also included Marcy, Bryce and Larry.  Larry helped me out in 2009 after elites dropped me. 

I started pulling.  My quads cramped, but I wanted to contribute to my friends’ experience.  “Just get to Silver Hill.  Don’t over-hydrate.”  I looked forward to see Candy Girl and Nancy at check point 5.

We picked Vanessa up who was spitted out by the lead pack.  I knew how that felt.  We picked BJ up for the 2nd year.  BJ left the lead pack too late and was unable to stay with us.

_scary moment
More cops showed up at intersections this year; not all had the same stopping power.  Bryce barely missed a car that ignored the policegirl.  Rest of us braked to avoid confrontations with large metal objects. 

Fueled by adrenaline, Bryce surged next climbs then suddenly faded.  We waited a few minutes and let him drop off the pack. 

_Silver Hill
The wind ain’t right this year.  We barely got over 40 mph. 

We prepared the 2 rookies for the climb out of Silver Hill, “lots of climbs remaining; this is the longest one.” 

_Atlanta
Marcy’s feet continued to hurt.  She had her own climbed rhythm but waited for us on the other side.  Luke cranked out steady power.  Casey’s skating form changed but kept up.  Vanessa hung on, determined not to skate alone.  I felt unexpectedly strong.  I should write Phil Maffetone a thank-you letter.

City traffic was a bit hairy.  Larry prepared a whistle that alerted police of our arrival.  Larry led a lot once the road turned flat; we had to slow him to keep the group together.

The final miles had more skateable surface than in 2012.  Thanks for the new route, Lisa. 

We entered quiet residential streets.  Larry and Marcy surged.  Luke, Casey, and I were content with the speed.  Vanessa decided to take her time now she was out of city traffic.

The new route came with a pitch black tunnel that added to the excitement.  It reminded me of the rainy Barcelona skate led by locals, “do you want the scary route or dark route?”

Three of us finished 87 miles hand in hand. 

[photo by Sandy Giffen] First to cross the line for the distance I didn’t sign up for.

#’s
Course: 87 miles
Time: 5:49:29
Avg speed: 14.9 mph

_results
Bryce came in 13 minutes behind us.  He had nerve pains and needed ice.

Morgan missed the same turn Herb and I missed in 2008.  Morgan finished the race with Jessica, who got her first A2A title.

Columbian Mauricio Garcia Sierra won the 87-mile race.  Francisco got fourth. 

Brian and Lenny skated together and averaged 17 mph.

Pat, Blake, Mike, Linchen, Rick, Greg, and David didn’t have the performances they hoped for.  It’s difficult to stay motivated through training season.

Holly finished the full distance but seemed a little rattled.

Eddy got 2nd in 87-mile race and rode Valerie's bike with skates. 

_post-race
Luke bought me lunch: “Anything you want from Taco Bell.”  “Cash register.”

Sandy’s Yaris took us to an early dinner at Flying Biscuits.  

[photo by Amada Harvey]

Stacey made a surprise appearance at award ceremony.  Everyone wanted to know what she was up to.

The rain came 20 minutes after awards.  On 27th floor of downtown Hilton, Casey and I munched on hors d’oeuvres and watched Cowboys gave the game away to Broncos--a predictable end to a great race weekend.

Hotter n Hell 50-mile skate 8/24/2013

2013 ended up another year with few bike miles.  Skating 50-mile would help preparing for A2A.  Casey joined me for the trip 2 weeks after his heart surgery. 

_expo
Bought 10 pairs of colorful socks for mom.  It’s a better investment than flowers.

Attempted and failed to find Donna a Pneumo replacement.  Apparently Giro crowded out Pneumo and Iono with Atmo and Aeon. 

During the final hour, I was offered a great deal on Rudy Project photochromic Fire Bolt but failed to recognize the value.  Still kicking myself.

_dinner
The spaghetti dinner price continued to climb.  $9 dinner now comes with local wine; it validated Texas' ranking among wine producing regions.

_50-mile skate
I tried to stay in Maffetone HR range.  Casey stayed with me in still-new custom Bonts.  We were careful to avoid 100k route.  Road surface were within expectation.

We carried only 1 water bottle: should be enough if we drink at rest stops and get to Highway 44 before sun gets hot.

_high speed zone
2 triathletes encouraged us on a black ice section.  I lost my resolve and went outside of Maff zone.  Casey and I enjoyed a few glorious miles in 2 TT bikes' slipstreams.

_rest stops
We went through first stops quickly to minimize breaks when we didn't need it.  We conversed with cyclists for the last 3 elaborate rest stops.  Some Dallas cyclists recognize the jersey. 

We spent extra time at the airplanes talking to a young soldier who tried to figure out what to do with rest of her life.

#'s
skates: custom Simmons boots, carbon Hopi frames, 100mm Street Fight wheels
GPS distance: 53.5 miles
avg/max HR: 138/178 bpm
avg speed (including stops): 10.9 mph

El Scorcho 25k 7/21/2013 midnight run

I was determined to have good lunch truck food with a beer this time.  Casey and I chose the shorter distance.  I would train through this race.

_long-term athletic goal
USADA investigation and other events shifted my view of athletic lives.  I reevaluated what I want out of endurance sports.  My running speed continued to improved, but many aspects of my pursue became numb routines.  While not sidelined, my body felt unrecovered most of the year.  

Every time I came to a fork between fitness and health, I picked the less healthy route.  “Why am I doing this?”

_running progress
I became proficient at 5k and half but failed repeatedly to hold pace beyond mile 20.  Other indicators also showed I was no longer a cardio animal.

I tried to hired a coach, but no one convinced me he could train me more efficiently than I could.

_new training method: Maffetone
I met Mark Allen after a RBM group ride.  He made every effort not to point out my approach to endurance was idiotic.  He credited Phil Maffetone for leading him to heart rate training.

Ultra runner Lucho finally turned me to Maffetone method via podcasts.  I initially dismissed the low heart training not because of lacking faith; I thought low HR would be boring and no fun.  I also avoided method because Maffetone did not provide clear training guideline beyond “listen to your body.”  I wanted clear schedule: pace, duration, and frequency.

After giving up on Hidgon’s program, I started Maff in July 2013.  Unexpected benefits
1.  I became less fearful of long runs.
2.  Nutrition became simple: No longer needed to watch carb during sessions.
The downside was the long training time ate into other aspects of my life.  I felt I should do more between sessions.

Nutrition was an important aspect of Maffetone method.  I did a half ass job <= social and time penalty involved.

It’s difficult to quantify the benefit, but 2 months into Maffetone method, my pace improved by 1 min/mile (unadjusted for lower air temperature). 

_race day
I woke up at 6am and rode the bike for 3.75 hrs followed by futile effort to collect data on Simmons boots.  I looked at the 4 exterior doors that needed paint.  The house continued to be a resource pit.

Casey and I found parking lot dramalessly.  I'd stay in Maff zone; Casey would go much harder.

_Nutrition
I did zero preparation and relied on on-course water.  I didn't need to ingest on-course calorie at that HR.

It was frustrating to hold back while others passed me.  2 laps into the race, I was the only one with energy for conversation.  I finished the race and felt relaxed. 

_#
avg/max HR: 139/145

parcipants:50k: 74; 25k: 329

splits/lap pace:
     5K       8:26/M
   10K       8:47/M
   15K       8:47/M
   20K       8:57/M
   25K       9:14/M
   overall: 8:50/M

_post race
Lunch truck & beer didn't feel appetizing.

Ol South Pancake House was known for its German Pancake. 
I couldn’t bear the thought of the sugar and white flour going through my system. 
A year ago, I’d jump at the chance of tasting new food. 
Casey and I each ate an omelet.  Healthy eating could be a pain.

Quads and hamstrings were stiff after 4 hours of sleep.  It took a while to get going for the afternoon 5-mile run.

upcoming events:
8/25 Hotter n Hell.  50-mile skate.  "C" event.
8/31 Vacation along Danube.  Minimize fitness loss & weight gain.
10/6 A2A 38-mile skate.  "C" race.
12/8 Dallas Marathon.  "A" race.

Wounded Warrior Half Marathon 6/9/2013

I didn’t think much when Casey expressed interest in this low-overhead half; all I knew about the event were the date, distance, and that it’s close to Casey’s condo.  It would be a good training run during off-season.

_goal
I used the “D” race as December 2013 Dallas Marathon simulation.
1.    Injury free.
2.    Negative split.
3.    Boston qualifying pace: 100-minute finish.

_weather
I arrived the course early enough to claim the best parking spot in William Square west garage.  If there were 3-second warning before the parking tower collapsed, I had a chance of getting out.

A megaphone-equipped volunteered announced the first 15-minute weather delay.  Like many others, I walked back to my car and lost myself in phone surfing.  I found no race update via website, tweeter, or facebook.  Megaphone drove by to announce each new start time. 

The race eventually started after 75-minute delay.

_steeplechase
I set Garmin 305 to 7:44 pace.  I counted on fast final 5k.  Due to Marriott washroom line, I started 200 runners back.  This turned out fortunate: the first group ran through calf-deep water at the spillway.  We slower starters detoured after seeing the depth. 

I ingested 150 calories shortly before the gun.  The beans and gel weren’t totally happy in the stomach at marathon effort.  The air was 30 degrees F higher than ideal with 100% humidity.  I wasn’t overheating at this pace.

_pacing
Everyone around me accelerated around 5k mark.  I held back.  I spotted VJ from Plano Pacers.  VJ was unaware of pacing strategies beyond perceived effort.  I became his rabbit.

Running half marathon at marathon pace was relaxing.  I socialized with runners around me.  I realized how much I feared the wall during first 13 miles of Irving Marathon.  VJ started to struggle.  I updated him on quarter-mile splits, remaining distances, and projected finish times—information mostly useless to a runner unable to keep up.  By mile 9 we lost double-digit every quarter mile.  He gave up the pace after the climb to the bridge above the spillway. 

_run by feel
5k to go.  I surged.  Legs didn’t enjoy sub-7:00 pace.  I lack incentive to dig and stick to 100-minute goal.  I ran against the wind at steady pace.

Half and 10k courses merged.  I passed fully geared soldiers.  I thanked them.  Unusual numbers of obese females walked the 10k.  I had difficulty suppressing judgments.  I didn’t know their stories other than they showed up for a charity event for wounded soldiers.  I encourage them and moved on.

_post-race
Finish line nutrition were limited to
1.    Water
2.    Sugar water with artificial color
3.    Pancake with very long line
4.    Muscle milk racers weren’t allowed to have because “they’re not cold yet, maybe another 10 minutes.”
I was hoping for banana and chocolate milk.

Casey and I went to Corner Bakery for brunch. 

During the drive home, I thought about Alexie’s _The Absolutely True Diary of a Part-Time indian_ and Roll’s _Finding Ultra_--2 bios I recently read.  I recalled out-of-shape participants and thought “that could’ve been me.”

Katy 5k 5/10/2013

I came close to cancel the event as weather looked ugly; outdoor eating wouldn’t be fun given rain and mud.  Then I remembered promising mom the event T-shirt.

_Goal
Earlier in the year, I aimed for sub-20-minute.
The legs weren’t recovered from Irving Marathon.  I changed the event goal to PR: 20:27 @ 6:33 pace.

_Race
Rain stopped in time for the event.

The staging went great ‘til the announcer moved the 2 soldiers to the front; they carried full gear and the American flag.  I imagined David Goggins and Dean Karnazes would run at 6:30 pace carrying 40-lb backpack.

I lost 40 feet at the narrow start as expected.  I didn’t expected a water station volunteer to knock the cup out of my hand then hit my chest after handed me the water.  I had to laugh.  It was probably the first cup he ever handed out.

I struggled at last quarter mile and failed to go sub 6:00 pace during final sprint.

_#'s
morning weight: 139.4 lb.
time: 20:31 @ 6:34 pace.
Place: 158 / 3563
shoes: Green Silence

_Food
It’s difficult to predict what runners desire after 5k.  Popcorn did well.  The longest line was in front of patties and hotdogs on a grill.

I was surprised to see beef tartare on bread slice.  I ate my registration fee between raw cow and Times Ten Cellars.