Hotter n Hell 50-mile skate 8/25/2012

Something always got in the way of a solid 102-mile bike ride--bonking, crashes, injury, skating.  This year I put in so few bike miles I didn't bother reaching for the perfect ride.  50-mile skate was the logical choice given the circumstances.  (yeah, these were my identical words from last year)

_expo
I found 0 item on my shopping list:
1. Jersey with cool print
2. Iono or Aeon helmet for < $100
I still managed to drop $400.  With no foreseeable need for new 700c tires, I couldn’t resist 75% off.  Casey and I bought cosmetically challenged Perl Izumi running shoes for half price.  I stocked up on gloves, knee warmers, and other clothing items.  I failed to identify desirable bike shoes in the 75% off pile.  I wondered if my shopping habit would change when storage space disappears.

_dinner
I ate spaghetti with a former bike racer.  His best HHH time was 4:01.  When I sought advice on my bonking thresholds, he informed:
1.  I was too heavy.  Low body fat isn't enough.
2.  I rode mile 10~80 way too hard.  Can't expect to finish 100-mile ride with 100k speed.
This wasn't new info, but it's nice to have validation.

He laughed at my 6-bottle strategy.  What worked for him was going into deficit then finish the ride before trouble started.  He laughed harder when I said I'd skate it.

He was open about his reasons for not going pro: unwillingness to lose weight, uncertainty about PED, and general lack of courage.

I met pre-law and pre-med Stevie and Adrian at Ann's.  It's nice to make new young friends.

I was envious when I saw Roger's Grand Canyon photos.

_50-mile course
Casey led me out ahead of the official start in the dark before our heart rates became too far apart.

I was determined not to skate the rough surface between mile 20 and 30.  I looked for 50-mile cyclists at the rest stop then followed them passed the splitting point.

Middle section of 50-mile was a lonely route with lots of well marked turns.  The surface wasn't horrible by HH standard.  I kept HR around 70% max; speed stayed near discrete points: 7, 11, 16, 21 mph.  People were friendly and encouraging.  A cyclist shouted lewd complement when passing me.  She brightened my day.

A RV clipped the former Hell's Gate at the rest stop.  Volunteers went banana when the inflatable structure came down.

Casey caught up to me before the turn to Highway 44.  We shared our experienced at the rest stop.  We had a good day so far.  We didn't attempt to stay together.  100mm urethane and 700c rubber had incompatible speeds.  We knew what's coming.

_9 miles of headwind
The new course lengthened its usage of Highway 44, but the extra section had skater-friendlier surface.  I was content behind a triathlete averaging 11 mph before surface turned rougher.  I jumped behind a gentleman twice Casey's size.  He silently absorbed the attention as spectator hollered at the blader glued to his rear wheel--I thought he could be annoyed.  He later thanked me for keeping him going, "I would've stopped if you weren't there."  It felt good to make positive impact.

I spent extra time chatting with strangers at the rest stop before AFB.  I was in no rush.

_Sheppard Air Force Base
Beautiful pavement; tolerable crosswind; great weather.  I raced random dudes inside the base.  It was reckless and simple fun.  I loved going through the high-five tunnel of young soldiers.

The final 5 miles lasted 8 miles--mostly headwind on nice road.  A 100k cyclist insisted on going at my speed.  Marty had problem outputting consistent wattage but managed to inspire everyone around to squeeze out more energy.

A tandem bike passed us during the final mile, determined to beat the rollerblader.  Everyone smiled as the husband chanted "I think I can.  I think I can."  I stayed in his blind spot before hawking the line, beating him by a wheel.  The wife thought it was the funniest thing.


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

El Scorcho 50k 7/15/2012 midnight run

Casey found the midnight event after it sold out.  Unobtainability led to desire led to wait list led to 2 unprepared guys paying late fee to get in the race.  We didn't know how to prepare for

1.  Darkness.

2.  Nutrition for midnight start.

3.  Terrain.

4.  Pace.

This was a "D" race.  The priority was a good experience with no injury.  Trying new things and dropping out were allowed.

_Training

I received conflicting training advices for the 10-lap race.  I settled on a reduced version of a plan from Casey.  The key was a long run every other week, which was extended by 2 miles each time.  My longest run was to be 26 miles 3 weeks before the race.  I chopped that session to 20 miles.  It's better to be 10% under- than 1% over-trained.

During the week, the sessions were specific for A2A, Hotter n Hell, and White Rock Half Marathon.  I shortchanged each event.

I went to gym once a week: hamstring, hip abductor, and hip adductor.  3-machine wasn't a completed program but fitted my work schedule.  Research showed balancing these muscle groups minimizes chances of some injuries.

Casey's training went less well.  He changed to 25k race.

_Practice Run (6/15 Friday)

Petzl rep Martha encouraged  us to demo new products.  She offered me the  200-lumen headlamp that lit up raccoon eyes from unreal distance.  Other runners didn't appreciated it when I turn my head to answer the rhetorical questions.  It was hard to stay focused; the brain was deformed under the weight of the batteries. 

The 15k practice was a life saver.  Lighting, terrain, and pace became clear. 

_Race day

I woke up at 7am and felt lost.  All I had to do in next 12 hours were eating, resting, packing, and showing up.  I put Netflix subscription to good use: "Top Gear," "South Park," "Airplane II."  I tested manga apps on Android tablet to view graphic novels from Jiayu.  I shopped for pool sweep on ebay.  The house continues to be a money pit.

I felt overly rested and unequipped to run 50k.  The final training run--1 mile @ 7:00 pace--3 days prior was a distant memory.

_Nutrition

Caffeine:  Pre-race I usually took 200 mg pill + coffee, starting at wake up time.  This allegedly improved 2% time trial cycling in double-blind studies.  I doubled the dosage due to carelessness for 50k. 

Liquid:  I expected temperature to start in low 90 F then drop.  I decided not to carry a water bottle.  The organizer promised 2 water stops every 5k loop.  I hated carrying bottles.  We got lucky with air temperature; I never got close to be in trouble.

Calories:  Organizer was firm about its wishy-washy-ness on gel policy: "... limited number of gels.... You never know."  I decided carbo-loading would get me through at slow pace.  I arbitrarily decided 4 hours were sufficient between pho and start.

_Race

I started 10 minutes late for the 10-lap run jitterly.  I experienced caffeine overdose on a cool summer night on unfamiliar surface.  The 80-lumen headlamp shined on dust particles before I inhaled them.  Casey and I held 9:30 pace for 3 laps.  The number of participants and food trucks created festive atmosphere.  We slowed at inclines and walked water stations.  I wasn't used to the surface and could sense my changed gait; I worried about plantar.

_Issues

I had no rhythm on crushed limestone, concrete, grass, and asphalt.  I worried about footing throughout the night.  My heart skipped a bit every time I step on/into a crack/hole.  The right hamstring started cramp before 2nd lap.  I ignored it. 

Somewhere between caffeine and dinner, my gut chose to dump its content.  Casey waited for me.  I was proud of my efficiency going though the short delay.

My time tested race shorts were 2 spandex pairs.  This night I experimented with Zoot compression shorts wrapping high-dollar Under Armour underwear.  The combination could've worked if better lubricated.

Casey exhibited pacing issue at lap 5.  His PR half pace was in the mid 7:00's.  It's unpredictable how running speed are affected by environment.  Casey toughed it out and managed each lap in sub-10:00 pace.

_Second Half

I regrouped during the first solo lap: long pee break, futile shorts rearrangement, and unfruitful Vaseline search.  I swallowed the mid-race nutrition: SportLegs, Endurolyte, and Gu. 

My cardio heart rate hovered around 70% max but both quads cramps.  Maybe I should've practiced on non-paved surface.  I was concerned the legs would lock up while the bonk line felt forever away.

Holding pace became difficult during lap 7.  It was more mental than physical.  I couldn't find anyone to run with.  I got passed by shirtless non-Kenyan guys.  I promised myself food trucks after 3 more laps.  I wanted quit.  Casey cheered me on from a folding chair.

Runners were no longer ubiquitous after 25k runners departed the course.  I was concerned I'd run off the course.  The visual cortex had difficulties processing shadow created by my headlamp.  I kept pushing the nonexistent glasses up my nose.  I turned the lamp off whenever I could.

Life's problems felt distant--house, cancers, work....  Reality was to finish next lap without crashing.  I desired stopping yet wished the night wouldn't end.

I finally found partners during the final lap.  Pacers made a huge difference.  I wondered how many more laps I could've run.

_Post race

The anticipated food trucks left.  The advertised party peaked for the 25k'ers.

Casey took care of transportation between his house and the race.  This simplifies my logistics.

We postponed the celebratory breakfast.  We wanted to finished the chores, clean up, and get some sleep.

I didn't anticipate the joy during the short drive home.  I got away with another new experience.  The feet barely hurt.  I earned the shower and comfort food.  The beautiful sky smiled at me. 

I came home to find newly installed siding on ground.  I longed for simpler life.

Quads and hamstrings were stiff.  The core was inflexible.  I visited chiropractor Monday.  My calves were unexpectedly symmetrical.

I would take next 4 weeks easy: Skate Boston 2012, Veloway climb, and Nicole promised beautiful trail run. 

upcoming events:

8/25 Hotter n Hell.  102-mile bike.  "C" event.

10/7 A2A 38-mile skate.  "B" race.

12/9 White Rock Half Marathon.  "A" race.

_#

GPS/official distance: 31.10/31.07 miles

GPS/official pace: 10:03/10:04

avg/max HR: 143/169

parcipants:50k: 142; 25k: 307

splits/lap pace:

     5K       9:20/M

   10K       9:28/M

   15K       9:37/M

   20K       9:32/M

   25K       9:59/M

   30K      10:50/M

   35K      10:37/M

   40K      10:38/M

   45K      10:33/M

   50K       9:59/M

Bath House Duathlon, White Rock 5/20/2012

2 + 9.5 + 2 miles

$75 is expensive for the distance: $60 reg + $12 lic + fee
but this one fits my schedule.

_start
I looked at the small field and decided to start up front--it took little effort to hold 6:00 pace for 200 meters.  I asked big-bicep to my left how fast he would run.  "Slow."  Next thing I knew he and a shirtless kid led the race.  I hovered around 5th place.  Tracking placement was easy at such small race.

_T1
Everything went as planned except I forgot to hit Garmin's button.  I felt top-5 was mine to lose despite my weak bike.

_crash
I remembered to leave the bike shoes clipped and unstrapped but unclipped the left shoe in effort to wiggle the foot in.  I decided to take it safe and came to a complete stop but forgot to unclip right shoe and crashed at 0 mph.  The chain came off.

I lost 110 seconds while competition flew by.  My multi-sport bike crash rate was now 50%.  Sigh....

I was racing against athletes with uneven strength.  We pass each other at the few hills around the lake.  The lap around the lake made it easy to spot each other.  I was confident in reeling in more runners at the final leg.

_T2
Barefoot hurt running on rough surface.  I had 2nd thought about my decision to park near transition exit--parking near entrance would involve higher downhill difficulties.

_2 miles to go
Running out of transition was easier than expected.  Maybe I didn't bike hard enough.

I passed a few runners before counting the leaders at the out-and-back run.  15-year-old Zach had the race in the bag.  30 seconds behind him was a 30-year-old making no progress.

I thought about Seth's sub-6:00 running pace again.  I was inspired watching him at Frost Fanny.  There's no reason I couldn't run like that.

Biff got his cowbell out telling me I was doing OK.  This time he wasn't lying.  Biff could've done well at this race, but family obligations came first.

I timed the final pass before 1-mile mark such that Jamie Pennington had to take an extra step at the turnaround.  I thought I got him for good.  Then he sneakily re-took the lead.  It was maddening that I couldn't close the gap.  Jamie had eyes on his back and responded to my surges.  He eventually beat me by 2 seconds @ 11th over all.

Post-race was poorly run: award took a long time, the advertised recovery fruits were missing, splits will probably never be available, email communication was frustrating--David Hartwig felt like one of those MIT bots who pretend to be human.

result:
Goal:  < 1 hr.  7:00 pace run + 20 mph bike + transition.
Actual: 58:16

Per Garmin 305, the final mile was in low 6:00's.  I want be in the low 5's.

fantasy speed:
   400m: 56 seconds (Duane's best)
   5k: 19 min (20-minute seemed too realistic)
   marathon: 3 hr (Lance Armstrong first marathon)

Katy 5k Thursday 5/10/2012

I trained through this annual race.  The only change to weekly routine was replacing Tuesday Yasso 800 with 1 mile tempo.

I arrived Reverchon Park 2.5 hrs before the start and went apartment shopping.  The high-rises on Turtle Creek were a different world than West Plano suburb: concierge, porter, valet, dog walkers.  I fantasized high-cost but low-maintenance living.  This is opposite of what I worked toward.

I warmed up and stretched in the rec center.  Everything below the neck felt flexible--a good spine days.  Pain-freeness is wonderful and addictive.

I missed the staging that started at 6:30 pace.  I climbed over the barrier and position myself next to a nurse from England shooting for 20:00 finish.  I set my GPS pacer for 20:33.  Close enough.  33 seconds seemed trivial to overcome; yet 10-second-per-mile felt unbridgeable.  Weird.

First mile went as planned.  I gained then bled just enough distance at end of the climb near halfway--amazing considering my limited experience with 5K.

Final mile was a struggle.  I was afraid to hammer.  I finally picked up the pace when 3-mile mark came in sight.  I had too much left at the end.  I recalled being more of a real man when paceline skating was a semi-weekly ritual.

I missed Timo while yapping with the nurse I failed to chase down.  Timo finished couple minutes behind me.  We missed each other.

Luke's Locker held a Nike Free 3 demo.  Nike lasts still didn't like my wide feet.  It reminded me of Micah True (Caballo Blanco)'s autopsy.  I wondered if I had cardiomyopathy.

It was ChihYang's birthday.  I thought about how his diabetes influenced both of our athletic lives.  I thought about Candy's big race in 3 days.  She was living out my dream.

Weather was great.  The buffet was great.  I had 3 goat cheese soft tacos.

#'s
morning weight: 141 lb.
result: 20:28 @ 6:34 pace.  PR
shoes: Green Silence

Texas Road Rash 04/22/2012

 I didn't skate pace line in 2012. I was anxious to see how the body would handle skating with only cross training.

_friends
Half the Texas Flyers are missing: Mike and Brenda stayed in Waco, Timo and Casey stayed home with their South Asian SO’s, Jerry didn’t make it.

Renee introduced her friend Jeff who had a big camera lens. 

I finally met Christine and car-racing husband. Mike from Wisconsin joined us for pasta dinner.

Tom got off the Myerson gig unexpected early and made it to hotel by 10pm; this was an imrpovement over sleeping couple hours in car before the race.

 Ryan McGee showed up with his Justin Bieber hair cut.

I realized I left my Garmin on top of the car as the pros took off. Sigh....

 _wave start
Without the pros, I got in the lead pack with little effort. My glut started to hurt couple minutes into the race, I waited for the next pack.

Wisconsin Mike accelerated. He seemed unclear 90% of the race was ahead. I shouted some advice but let him go--after meeting Lawrence Pelo, I no longer thought pack speed was always higher than solo.

Full distance chase pack skated half-heartedly. Half marathons lead pack passed us. Half the full-distance jumped pack. I sat at the back behind Renee, having no incentive to push the pace. I felt great. I love this sport.

We swallowed Mike and a few pro skaters before half marathoners' finish.

Steven, Jeff and I took our time. We just had to keep the gap behind us.

1.5 laps to go. Pros lapped us. Steven wanted to skate with the pro. I was skeptical but attached behind Simmons' Alex as pros dilly-dollied anticipating the final surge. I considered the best case scenario: we hanged on the lead pack for couple miles. The big guns would jump to a speed beyond my capability with 1.2 laps to go, legs fried. I let pros go.

3 of us reformed our pack, continuing lacking motivation to go faster. I could sense our chasers approaching. Maybe they'd catch us and force a sprint finish. That'd be fun. We picked up Doug and a few others with half lap to go. Steven pulled for the final section, unconcerned about the finish <= different age groups. 

_pros
Mantia no show.

Bont dominated with Justin Stelly, Harry Vogel, and Briana Kramer.

Rob and Alex made some tactical error and were out sprinted at finish. Ryan Chrisler won mater.

_post race
Eva led me for 5-mile trail run @ 9:09 pace. I ran another 5k chasing rec skaters.

 I was relieved to see a road rash-free Candy. She had 1 more hard week before the big race.

I was shocked with lack of outside edge in the photo (Thanks, Allen). This partly explains my blister issue in Mojos.

_lazy half day
Austin bike shops were less intimidating than RBM and Plano Cycling. I sipped cappuccino and shopped Nixon watches at Mellow Johnny’s. A clerk had a hard time calculating cost of my swapping tri bike frame. It’s tempting to upgrade the tri-bike frame, but it’s hard to give up the overly flexible but pretty Lucero. Sometimes vanity worked toward my financial advantage. Austin tri-Cyclist sold me the sample Zoot Ultra Race < 50% MSRP. It pays to have the standard foot size.

I was impressed and annoyed by Salt Lick's 1-hour wait at 6pm.  Ray, Jenny, and I ate the take out at restaurant's playground picnic table watching Asher playing with older kids. I wished I could derive that much joy out of swinging a twig.

My body let me know which parts were out of shape. The quads never got comfortable after the race. The glutes were on fire during the 3-hr drive north.

Good Friday Long Run 04/06/2012 55 miles, 1q84, sub 7:00 pace

_Goal Jack shared his 100k experience. The running legs lasted 90k--almost done--but walking 10k took a long time. I ran a double marathon in 2011. 100k was a logical next step. If 2012 was anything like previous year, the last 10k would be mostly walking followed by a dinner with insufficient calorie followed by poor sleep. I reviewed 2011 mistakes:  Injury at mile 15.  Insufficient fluid and calorie throughout the day.  Unrealistic first 20-mile pace. Not wanting to make the run a dreaded annual event, I changed my approach when I watched Dara Torres ingesting recovery drink during workouts.  Start after sufficient sleep.  Moving speed slower than 11:00 pace for first 30 miles.  Finish within 24 hrs. Long breaks allowed.  Minimum 52.4 miles.  Last mile no slower than first mile. _7:15am I left the house after the sun came out. I was in no rush. I carried 400 calories of gel and beans. I came back to the house at least every 13 miles. _accident Kicking a concrete block was the highlight of 2011 long run. I thought the toe broke. This year I chose only well maintained streets. At mile 12.76, I stepped into a gutter and rolled the right ankle. I was looking at the GPS and didn't see the curved gutter around the fancy gazebo among the million-dollar townhomes. It reminds me of Candy's injuries. You can't focus on safety every second. The ankle didn't swell. Pain disappeared 72 hours later. _rest stops I stopped by RBM to check out Cervelo P4 and fortunately had no desire to upgrade. I went to Home Depot and haggled over LED light bulbs (yes, prices at clearance table are negotiable). I napped for 2 hour after 3-candybar lunch. I cooked instant noodle with egg at 5:30pm. I visited Pure Newtrition; charming but insufficiently educated Destiny tried to sell me her nutrition knowledge. Other fuels included gels, beans, and Blue Bell ice cream. I experiment with different shoes. Streak and Green Silence functioned as expected. Nimbus felt great at 10:00 pace--no wonder it outsold its efficient competitors. _mileage It was 11pm when I consolidated data from 3 Garmin Forerunner 305's. I still needed 6 miles to reach 100k. Last 8 miles was around 11:00 pace; feet hurt, but rest of the body felt great, cardio was under-taxed. I considered my Saturday schedule and late bedtime's implication on recovery. 100k was just a number. I quit at 55 miles. _1q84 I avoided thinking about my worries for the day: medical news from Asia unfinished lighting project at home ADA-compliant tax forms. This was the first weekend I didn't work or travel since Christmas. I would immerse in Murakami's 3-book novel at regular playing speed. I always found familiar elements in his stories. In _1q84_, the male protagonist was a sham math prodigy who practiced judo. Tengo communicates poorly with his father and move out of parents' house during early teens. He abandoned an academic career. He's a devoted novelist but all his effort only made him a superior technician. He made a living using a trivial skill acquired in school. It was a bit eerie. I fantasized movie version of the novel: Lynch directing Tengo and the teen writer; Tarantino directing assassin Aomame. I missed Robert Altman. _Boston qualifying time I read the details on the standard and realized the bar was raised by 6 minutes, not 5. The extra 60 seconds killed my desire to qualify this year. I considered qualifying on a faster course. The travel overhead made the experience feel artificial. I missed riding 35-mile RBM route with "A" group, which conflicts with optimizing training for December marathon. My half marathon experiences were mostly positive: the training allowed other sports; I always had fun. Goals: • sub 21-min Katy 5k • Yasso 800 x10 at 3:05 pace • half marathon at sub 7:00 pace • road cycling back to 2010 level • enough form for A2A 38-mile

Rock n Roll Half, Dallas 3/25/2012

I hadn't had a good running race in a year and felt the need to redeem myself after White Rock 2011, but I chose to make Rock n Roll a "B" event. Can't optimize every race.

_training
Runner World's Smart Coach 9-week.
Target: 1:34:49
The sessions felt easy. I feared Sunday 13-mile long runs less than 20-mile trainings for marathon.
I did minimum cross training this time of the year.

7:19 pace was my PR for 10k. 7:14 for half seemed unrealistic, but I felt that way about every race goal. Half the time I get away with unexpected performance. Looking back, I have fond memories of my meltdowns.

_plan
Hold 7:14 GPS pace for 7 miles.
Go fast within aerobic the final 10k, which hopefully is no slower than 7:14.
Go nuts after mile 12.
305 loses approx 1 meter per mile per experience=> electronic pacer would finish just over 95 minutes.

_race day
Woke up slightly under 141 lb; first reaction was to buy a more precise scale. I was such a geek. Maintaining 141 had been easy, as opposed the constant hunger associated with race weight of 137. Running at sub 7:30 pace was harder with the extra 4 lb.

Rock n Roll continues to be one of the best operations, contrasting the chaos at White Rock marathons. I found a quiet parking lot to warm up. The only other racer there was a little guy wearing bib #1.

I had a good start. I could see the pacing truck and couple hundred runners in front. Air was at high 50's and rising. No official pacer for sub 100-minute this year. My goal was to run 10k at super-PR pace, back to back. I could use a human pacer.

A Vibram runner passed me around mile 1 at 7:10 pace. He did not sound efficient.

I ran according to plan for 6 miles and was itchy to go faster. I felt great other than a hint of side stitch. After relay station, a small runner materialized, Kenyan-like. We were travelling at the same speed with same cadence; one of us seemed labored. I decided to run at his pace, which approached 7:00. We dropped runners going up the final 2 hills. I imagined he'd accelerate to 6:30 pace and became the fastest thing in sight. I fantasized leading bunch east African runners in a race, Ryan Hall-like.

I came to realize achieving Kenyan efficiency requires my losing a lot of weight.


My pacer refueled at mile-9 water station. I followed suit. Bad idea. Side stitch set in. I barely hung on to 7:30 pace for next 5k. I regained 7:14 pace at mile 12 and was 250' behind the virtual pacer. I went anaerobic the final 1000 meters and caught the electronic pacer.

_#'s
5k 22:28
10k 45:03
7 mi 51:20
10mi 1:12:23

Pace 7:15
Time 01:35:00

Overall: 241 out of 11312
Division: 39 out of 752
Gender: 211 out of 4258

_post race
Sammy Kiplagat and Samuel Kosgei got the top 2 spots. They both turned U. S. residents.

I thought I heard Ann Wessling but never located the announcer.
I saw Bob Babbitt but didn't get a chance to say hi.

_obsession
I still think about Boston qualifying time.
Half-equivalents of 3:15:59 marathon are
1:34:53 (vdot)
1:32:56 (McMillan)

Jack told me to forget Boston to let foot injury heal.
Others told me the foot will never heal completely; make the best of remaining years.