Rock n Roll Half 3/24/2013

_new training program
SmartCoach made my training simple since 2007: I punched the number into Garmin 305 before each training session.  The legs would turn in the predicted result on race day, miracle-like. 

SmartCoach’s prediction was unrealistic for my 2012 Dallas half.  As a sanity check, I entered 2:04:58 marathon time into SmartCoach.  It spitted out a training plan for 1:59:58.  It didn’t work for Ryan Hall either….

Influenced by Mike Lin's experience, I shopped for online coaching.  The big names were Jack Daniels, McMillan, Hanson, Higdon, and Galloway.  Prices were similar: $125 ~ 200 per month.  The customer would be assigned a random coach of mystery credentials associated with the brand.  Considering the effort it'd take the coach to learn my body, short term benefit was unlikely.

Anything cheaper amounted to access to proprietary tools (videos and software).  The feedback was done through online forums mostly on topics that didn’t concern me. 

I gave up and bought the $29 Higdon 12-wk plan integrated into trainingpeaks.com.  First thing I noticed was Higdon did not spell out the actual training and racing paces, which were the reason for my search. 

trainingpeaks.com was typical of web apps: every action involved 1 more click than necessary; real estate was not optimized for my screen sizes.  I disliked the idea that the vendor could alter/terminate the service at any time while the end users worked under the implicit lifetime-accessibility assumption. 

_losing faith
The program was fun the first few weeks: 3 instead of 2 key workouts with low bars.  I enjoyed the 400m intervals with my fast twitch muscles surpassing the prescribed pace by a ridiculous margin.  A month into it, I became discontent: intervals lacked intensity; tempos lacked specificity; easy runs weren’t easy. 

The customer received daily email containing 2 days of workout description.  The business chose not to send descriptions in a form that simplified piracy.  This 1-day-ahead method introduced annoying uncertainties to my daily planning.

Mostly I resented the vagueness.  The daily emails were written for the mass for multiple distances; in one paragraph the author failed to go back and fill in the race distance after copy-n-pasting.  The program compensated for its ambiguity by phrases like “hard, but not too hard” and “listen to your body.”  If I listened, I’d be eating ice cream in front of the fireplace.

I increased interval intensity: instead of 6x800 at 6:50; I ran Yasso 10x800 at 6:15.  I struggled with weekly tempo 48 hours after intervals.  Every Thursday, the legs would fall off pace after 1 mile, including the night I got hit by a car.

Numbers from my training log was unambiguous: the modified program made me slower.  I tapered aggressively and thought it could be too late. 

Lesson: never train this way again unless I get younger.

_race pace
On New Year, I arbitrarily decided on 7:00 minute/mile--a number between my PR and SmartCoach's optimistic prediction.

I focused on running since 2011 Q3.  I suffered from plantar fasciitis while flirted with other injuries.  I decided to step up cycling and skating 2013 Q1 at cost of running performance. 

Lots happened in 2013 Q1: car accident, regular chiropractor adjustment, cross training, local club events, and over-training.  I drafted a more modest race script:   
Hold 7:07 GPS pace for 8 miles.
Go faster after mile 8 plateau. 
Go nuts after mile 12.
Beat 1:33:31 PR.

I started running in 2006.  6.5 years later, I still expected significant gain every training cycle.  Human body’s inefficient adaptation made the journey more sustainable.

_weight
When working for Systemware, I made a point to microwave some animal protein daily.

Free food wasn't part of the new job's benefit.  My protein consumption reduced drastically due to laziness.  This seemed to lower my base by 2 lb. 

Other factors came into play; I accidentally reached race weight for the 2nd time in 4 months.

_race morning
The day started smoothly at 4:30.  I went through the routine with enough spare time to facetime Taiwan.  Midori’s Mendelssohn concerto set the right tension when I made the first coffee in 7 days.  Somehow race mornings didn't bring the same fear before long training runs.

The poolful of leaves confirmed the 26 mph wind.  Air temperature was perfect--no need to take in water on course. 

I followed a Mercedes gull wing flew down Dallas North Tollway; we both braked when Beltronics beeped.  Police set up a speed trap at one of the few available spots on the shoulder-less toll way 5:50am on a Sunday.  The AMG accelerated its obese rubbers outside the radar range and left my 5-figure Acura in the dust.  Should've taken the Ninja.

I was annoyed Dallas closed the main exit to Fair Park--an out-of-box solution to congestion at that exit.  Traffic to the official parking lot was slow but moving.  Buses to the race start ran well directed by many shivering young volunteers.

I always felt I spent too much stationary time at the start, usually freezingly.  For this race I reached corral 1 with 2 minutes to spare.  The jog to the start was more stressful than necessary. 

_start
21 mph headwind.  I decided to take Doug's advice and moved back 2 rows.  Sacrificing a minute first 3 miles was better than losing 20 seconds each mile for back half. 

I was on pace at 5k.  I thought I wasn't breathing hard before realizing my difficulties completing sentences.  Legs wanted to accelerate every time I was passed; I stuck to the script.  I couldn't wait to cresting the big hill. 

_pacers
A girl in black ran crookedly half way into the course.  She attempted to remove her pullover like a street performer getting out of straightjacket.  She was thinking out loud deciding among 20 different options regarding the iPod which at the time was in the left pocket, which did not have a zipper, though the headphone had a clip to secure the mp3 player in place.  The guy next to her agreed with her every thought and was barely working at 7:07 pace, gliding like a kongfu novel character.  Relationship lessons were everywhere if you looked.

I chatted with the couple before passed them during the long climb.  They slowed to look for the friend to hand over their belongings.  I was 81 feet behind Garmin pacer at mile 8.  The couple passed me back.  I matched their speed. 

_negative split
40F, cloudy, downhill, tailwind, sweat-less with race weight.  7:00 pace felt effortless with 5 miles to go.  “No unnecessary risk,” I reminded myself. 

I flew by mile 9 water station where 1 gel got me in trouble last year. 

Hints of side stitch started on both sides.  I let the couple go.  GPS said I was 300 feet ahead.

A girl with metronome caught me.  I lost my rhythm and synced into her steps.  “Next time I’ll bring a louder metronome,” I told her after the race.

Other runners passed me left and right.  I didn't care; I was on target.  I cruised sub 7:00 pace and admired the real estate along Swiss Avenue where I struggled to hold 8:00 pace 12 months ago. 

_random thoughts
I faced this question a lot: "what do you think about when running all those miles?"  On this day: the 1986 movie "A Better Tomorrow." 

I replayed scenes in my head: Chow Yun-Fat planting pistols, Ti Lung driving taxi, Leslie Cheung dumping trash on kitchen floor, the wife’s cello sliding on stage. 

A friend recited the line "I haven't been a big brother in a long time" and cracked herself up; I recalled how it felt when she reenacted in each language.  I could still see the huge ass rat at the movie theater and +Zn's reaction to it; in 1986 I didn’t think any of my friend would really become a math professor.  I remembered mom's reaction when seeing the movie for the first time 25 years later. 

I thought about Leslie Cheung's final scene in "Farewell My Concubine."  I smiled thinking about John Woo's "Mission Impossible" beach fight because Tom Cruise couldn't high kick without falling.

_mostly conservative finish
I decided to forgo the training benefit of an all-out finish:  I woke up 1 lb lighter than expected => less than full tank of glycogen.  The breakfast was 450 calories.  I took in zero on-course nutrition. 

I also wanted to minimize muscle breakdown to recover for the April long run.

It was weird seeing the finish line while breathing normally.  Then I sensed some dude at corner of my eye, I matched his speed.  The acceleration was exhilarating. 

_post-race brunch
I stayed inside of the finish chute hoping to see Casey but missed him when busy grabbing food.  We each followed the agreed meeting plan. 

The wind made it difficult to wrap the silver blanket properly.  My core temperature dropped.  My left quad worked less well with each step.  There was no line at the massage table.  2 guys worked on me quickly then recommended "some place warmer or the medical tent."  Casey waited futilely at the official meet up area where the sign was blown away.

I gave up looking for the meet up area and limped-ran to my car.  I reached Casey via cell phone before he boarded the train.  The phone conversation was comical in retrospect--I couldn't form some vowels and was unable to pronounce "Grand Avenue."  My English improved as the car warmed up.  I picked Casey up at the train station then had our long-delayed El Scorcho celebration. 

I often felt rich after a good event--I had everything I wanted, including the sushi buffet to look forward to.


_#'s (2013)
5k    22:16
10k    44:28
10mi    1:10:49

Pace    7:03    
Time    01:32:14

Overall:     182 out of 10682 
Division:     21 out of 724
Gender:     153 out of 4147

_#'s (2012)
5k    22:28
10k    45:03
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

For the 3rd straight year, the Competitor Group embarrassed Dallas City by running a superior event.  Maybe the city council should hire Competitor to run its marathon.


_remaining 2013 events
Lake Murray with friends.
Solo long run.
Road Rash 28-mile skate.
Katy 5k.  20:00 finish.
El Scorcho 25k.  Enjoy a beer with lunch truck food post run.
Hotter n Hell.
Danube skate.  Vienna, Bratislava, Budapest, Paris, 
A2A.
Dallas Marathon: Boston qualifier.  3:19:59 finish.

Extracurricular Activities (between Dallas Half and Rock n Roll Half)

_Chiropractor
My lower back had been unhappy since mid December 2012.  I visited the chiropractor office next door to work.  The guy was uninformed about endurance sport and tried to obscure the business angle of the transactions.  He promised a life changing experience by untwisting my pelvis.  I had no faith in the guy but couldn’t argue with the crooked spine on the light box.  I also knew this was the only healer of any sort that could fit into my daily routine.  I considered the parameters: overhead, insurance, chance of improvement vs. new issues, $, age—it was an easy decision.

The attempt to realign the bones yield immediate result.  The adjustment-induced problems were tolerable compared to the benefit.  The practitioner lessened my shoulder/neck pain that wasn’t in the treatment plan; he couldn’t leave the tense muscle unloosened. 

I often held back during my runs because the hips felt weak, reminiscent of fatigue induced from hip adductor and abductor machines.  The pain was below threshold but doesn’t inspire confidence in running. 

By mid March, I was down to 1 office visit per week.  It had been a successful process given my limited expectation.  I was grateful the medical insurance had mostly worked out.

_Local Running Club Events
Many runners liked races but disliked the overhead.  The Carrollton Runners’ Club and Plano Pacers strove to solve this problem.

Carrollton hosted 2 monthly chip-timed 5k for $2 each with optional free 1-mile race.  There’s a 50% penalty for not registering on line.  Reuben got the system down to a science; some members kept the chip and showed up 100 seconds before the gun.

Plano club’s timing system was lower-tech but $2 cheaper than Carrollton.

My first Carrollton 5k was an ego booster.  “When you look around and see no sucker at your poker table, you’re it.”  Running worked the same way.  I started 90 seconds late to ensure someone to follow.  One guy remained in front of me after 2k; we made a wrong turn.  2 of us eventually retook the lead after the 300-meter excursion.  My legs wanted to go faster but didn’t know the course.  My pacer kept apologizing; I replied “it’s OK” but really wanted to say “focus on running; run faster.”  I ran away from him toward the end, Wiley Coyote-like.

My first Plano 5k was more humbling.  I came ill-prepared and ended running in work shoes.  The race wasn’t chip timed; I had to start on time.  I kept the leader in sight, determined not get off course.  The pace felt fast but couldn’t confirm without GPS.  What felt like 10 minutes later, I saw the start.  “That was the easiest 5k,” I thought.  The course was not out and back.  I used up my legs half way into the race.  I finished with very positive split.  I destroyed the 2008 bungee lace.  It was a fun experience.

_1-mile Race
Carrollton 5k had a free optional 1-mile race 15 minutes before 5k.  McMillan’s calculator predicted 5:49 pace.  I never actually ran the mile; I didn’t have the gear to hold this pace. 

I set GPS to 6:00 pace both times.  I would lose this pace at a hill and never recover.  I started to kick 200m to the finish but it would be too late.  I felt I had more to give but didn’t know how to dose the effort.  Something to work on.

_Spin Class
A Fly Wheel opened near my house.  I skated in one day to find out what “stadium cycling” was; I half expected to be kicked out because of my skates. 

The employee was very enthusiastic when regurgitating all the key features and benefit, including power.  It sounded a little too good. 
“I get to see my wattage?  What’s the precision?” 
“What’s wattage?”  Neither physics nor electricity bill was her forte.  No one could give me a straight answer. 

I went to the complementary session on a windy day.  The stationary cycles were sturdy  and had built-in power and cadence meter with questionable accuracy.  The 45-minute class was designed around intervals.  The music and instruction was canned and loud, which I anticipated since earplug was complementary.  The rest period before the final interval was disguised as “upper body workout.”  The tension was an analog device disguised as digital.  Most key intervals were done standing up, which eliminates many issues associated with other cycling such as fit. 

The power output were often posted on display.  I had problem keeping up with the female instructor, who tried to bond with a few targeted customers convictionlessly.  My trainings didn’t prepare my muscles to run on a stationary bike at 110+ rpm.  My calves were screaming; my cardio was somewhat taxed.

I couldn’t say it’s not an effective work out.  I just didn’t know what the workout was for other than becoming better at this particular form of exercise.  Some clients seemed to think this was the bridge to weight control. 

The power was measured in an unspecified unit, which seems to be a nonlinear function of watt.  The website claimed I averaged 32.9 mph!
I looked up Tour de France time trials:
2004 prologue winner averaged 33.2 mph.  Cancellara held that for 6 min 51 second.
2010 stage 19, 52km.  Winner averaged 31.9 mph.

I’ll challenge Fabian Cancellara to Fly Wheel next time he’s in town.

_Limits
I decided not to qualify for RAAM solo.  It was a time management decision.

Badwater 135 looked further away every time I reviewed the requirements. 

My training focused on cardio and muscular fitness.  For other challenges, I assumed my body would rise to the occasions: heat tolerance, soft tissue integrity, hydration, and GI.  I did not have a good solution to my foot issue with slow pace.

Logistically, it was becoming difficult to get in the big-name endurance races; I wasn’t the only one going through midlife crisis.  “Just get a Porsche and 18-year-old girlfriend,” a friend advised.  I hadn’t lusted after a Porsche in a while, but I promised myself a money-no-object bicycle or motorcycle if I qualify for Boston Marathon. 

_Balance
I made an effort to have a more balanced athlete life instead of focusing on one event’s performance.  I was happy and sad about this decision.

Alberto Salazar’s interview was a tipping point.  In the moment of Mo Farah and Galen Rupp’s triumph, he talked about how unhealthy athlete excellent was.  I wondered if coaching Lance Armstrong affected his perspective.

I often broadcasted lofty goals to generate pressure on myself.  This approach helped me to reach academic and athletic milestones; the flipside was the stress.  After exhausting low-hanging fruits to resolve my walking limitation, Badwater felt like a dark cloud hanging over my head. 

Tyler Hamilton and other cyclists’ confessions steered me. 

Even convinced of his doping, it was hard for me to watch Lance being grilled by Oprah.

I recalled some of my milestones: Ironman opened doors and introduced me to new types of fear.  Skating HHH gave me experience facing unknown.  Ragbrai was refreshing, joyous, and relaxing—I watched myself becoming the person others wanted to see.  I tried to solve Montreal 24 Hour like an engineering problem; I received help from unexpected sources; I watched my body performed outside of expected parameters.

One lesson I remembered about Ironman and Montreal 24 Hour: I lived by numbers for over 6 months yet the race statics became unimportant after the events, but I remembered the obstacles and how I tried to overcome. 

Somewhere along the journey, endurance sport became the canvas upon which I documented my life.  I experienced what it's like to be outdoors and to feel the red blood cell move.  The finish time was only a small part of the empowerment.  Maybe it's time to shift the focus from results to playing itself.

Frost Yer Fanny 2013. Duathlon: 2+15+2. 2/17/2013

2-mile run, 15-mile bike, 2-mile run advertised distances.

_”D” race
This was the annual multi-sport race I trained through.  It fitted nicely between Dallas Marathon and Rock n Roll Half.  My house and Texas Motor Speedway were 37 miles apart.  As an efficiency freak, I felt obligated to participate in multi-sport races—I already spent the resources on the equipment and know-how.

_goal
1.    Crash free.
2.    Faster 2nd run than 1st.
3.    Fluid transitions.  It doesn’t have to be fast--no hesitation, no collision, and no wasted motion.

_physical preparation
I worried about my bike fitness.  The last long ride was in Taiwan in September.  I rode trainer in front of TV couple times since New Year.  I took TT bike out twice to run errands. 

The 400m intervals from hidgon’s half marathon program were applicable to 2-mile runs.

The training focus was March’s half marathon.  I skipped 1 long run to race this duathlon.

_butterfly effect
Jeff decided to use disinfectant to clean a smelly gym pad one day.  It led to a detached hamstring.  I experienced a similar decision 10 days before the race.  I changed my training route to save a car trip to the UPS drop off box.  I ran through an intersection the same time a tall car turned right.  Getting hit by a motor vehicle was a surreal moment and a highlight of my life—contact, airborne, landing—everything moved slightly faster than my neurons' reaction. 

Time slowed down for the next few seconds.  I was afraid to assess the damage.  I prepared myself for the image of bones through skin.  The driver made effort not to freak out.  I lost my joke reflex and ignored her questions.  She rejoiced after I checked each joint. 

Hospital or not, that’s the question.  Like a typical American, I was terrified of the paperwork and uncertainty related to emergency room visit.  I chose to risk my well-being.

All injury was on the landing side: road rash, bruised muscle, no broken bone, no head impact.  I was amazed I walked away from the metal-flesh impact.  I got out of the bed less sore the next day than the accident night.  As he popped my sacroiliac joint, the chiropractor informed that my flexibility and core strength had been worthwhile investments.

The impact was 2 nights before Chinese New Year eve.  I considered buying an airline ticket to Taiwan.

_pre-race
Packet pick up was at a Marriott near race site, as opposed to the Richardson Bike Mart option available in 2012.  I was unhappy about the 70-mile overhead.  The organizer informed me the 2012 sponsors were unhappy that 125 racers chose to go RBM and skipped expo.  I thought about boycotting the event.

I prepared the neglected TT bike: tightening screws and oiled the chain.  I wondered if I could stay on aero bar.

I arrived at race site early enough to get a rack-end spot on bike rack.  I mentally went through each step for T1 and T2.

A racer showed up on a Cheetah.  The prosthesis reminded me of Oscar Pistorius’ murder charge.  It saddened me.

_race
The wave start wasn’t chip timed.  Everyone crowded behind the start line.  I stayed near front to avoid the congestion.  A minute later I was running on Nascar banked track, picking off runners who started too fast. 

The 2 mile run felt short. 

I was happy with the sub-minute T1. 

I rode conservatively the first half mile—not taking chances with spectators, narrow tunnels, and racers who tried to slip into shoes in motion. 

_biked like a runner
I settled into rhythm without speed reading.  I used no electronic device for this race.  History predicted I would end up 18~19 mph.  Racers passed me one by one; each provided a brief draft.  Biff passed me wearing Texas Flyer skinsuit.  I said hi.  It’s hard to carry a conversation given the 15-second passing rule.  I followed Biff for a few seconds but decided not to risk blowing up.  I was uncomfortable in aero position.  The seat felt low.  I wished I prepared better.

All the sudden bunch fit young people flew by me using fancy wheels.  I was out-equipped and out-legged by the collegiate leaders from wave 2.  I followed them a bit just to experience the pace.  These kids were probably cranking out 300 watts.

I noticed I pedaled at higher cadence than everyone else.  A decade ago, the world looked up to Lance’s high turnover.  Apparently that’s out of fashion with all the emphasis on strength training.  Pendulum swings.  In a dozen years my cadence will be cool again.

Physics enforced its rules.  I swapped lead with a road bike every time wind direction flips.  A 90-lb-looking rider lost spots every time she entered a downhill. 

_cramp
Left calf weakened after lap 2.  Right calf joined soon after.  I tried different gears but couldn’t shift more burdens to quads.  I needed a new bike fit.  Exertion management became simple at this point given the clear boundary. 

During the final bike stretch, what I wanted most in the world was to be accident free.  Unclipping and dismount was scary with cramping calf while stuck in traffic jam at the tunnel.  I celebrated raising my upright-to-crash ratio to 4:3 for multisport races. 

I ran gingerly to my bike parking spot.  I fell when trying to put left shoe on and almost knocked bikes off the rack.  I half-hopped to the paddock to put on the shoe leaning against concrete wall.  My T2 was 29 seconds slower than T1’s 44.

_positive split
Run #2 was surprisingly drama-free.  Cramping subsided after I exited the transition.  I control my speed during the sharp turns then passed superior cyclists at steady pace.  One guy passed me and became my rabbit.  My final 100 meters were sub-5:00 pace.  I left too much in the tank.

_#’s
Total Finishers: 316
   Men: 207 (01:22:00 avg)
   Women: 109 (01:33:00 avg)

Run 1:    12:05 => 6:22 pace; rank 78
T1:    0:44
Bike    51:19 => 18.7 mph; rank 121
T2    1:13
Run 2:    12:37 => 6:28 pace; rank 74

Dallas Half Marathon 12/9/2012

"Can I improve half marathon speed by 5% in 9 months?"  I stared at the Runner's World training program.  I would cross the 7-minute-mile mental barrier.  Why not?  Ironman age groupers routinely ran sub 7:00 for their marathon.  All I needed was good weather and a healthy spine.

_milestones
A: 21k PR: 95-minute.
B: 10k PR: 43:00.  I always had doubts about holding sub 7 for over 10k.
C: 90 GPS minutes.  If I hit this goal, I'd upgrade GPS.

_training
18-week SmartCoach peaking at 47 miles per week.  In contrast, ultra runners went over 150 miles.  Karnazes averaged 300+ miles running coast to coast.

I had difficulties with tempos the first weeks with Texas summer weather.  I usually went straight into pool after a run before reaching for nutrition.

I skipped sessions due to Taiwan trip and A2A.  Speed struggled the week following Asia trip.  I took a page out of Kenyans' playbook and reduced recovery and long runs pace.

The program called for 15-mile long run 7 and 14 days before race.  I shortened them.  It seemed crazy to train longer than race distance < 3 weeks to go.  Maybe the software mistaken me for a 18-year-old.

I didn't stick to the training schedule as closely as 2011's marathon preparation, yet I felt more confident.

_injury
Heel pain that started April 2011 stabilized by January.  I only felt the pain getting out of bed and during slow runs.

Lower back pain hadn't stopped me from running after Jack's Dr. introduced me to the bench stretches.

Inside left knee became unhappy after a 15-mile training run in LA using torn PI Streak.  All was good after using fat shoes for 3 weeks.  The running shoe collection had been a worthwhile medical investment.

_crash
I routinely trained on uneven grass fields and stumbled on regular basis.  Not a big deal.

Then it happened.  My left foot tripped over a few blades of grass 15 days before the race during easy run—much like my 3 crashes in November 2011.  As a spine patient, I had no solution for drop foot.  I accepted the limitation and tried to be thankful for working parts.

I was listening to Mr. Crash Tyler Hamilton's book when tripped.  I had laughable pain tolerances compare to Tyler.  The book connected many dots from Floyd Landis, Mark Zeigler, et al.  I enjoyed learning about bag & Edgar logistics.

_diet
I complicated nutrition by introducing blender into my training day meals.  The frozen drinks were motivational for summer workouts.  The shakes reduced processed food consumption.

Body weight was challenging this racing season.  4 weeks before race, I asked mom to reduce yummy food production.  This was hard for both of us.  I felt ashamed of my will power, considering my weekly 4000 exercise calories.

I ended up lighter than previous years.  This was indicative of my reduced quads and glutes from lack of skating.  I still felt fat by watching Athens Olympics marathon.

Tyler was right: endurance sports at top level are unhealthy.  I drew a line in the sand: I would go no further in reducing muscle or fat.

_final 10 days
Taper went as expected: battling urges to run more and eat less.

With cool temperature, racing flats, and reduced body weight, I cranked out previously unthinkable speed.  4x1600 intervals did wonders for confidence

Final long run was the worst 11-mile in memory.  It reset confidence.

Things didn’t go well 24 hours pre-race.  The plumber chose to show up to install the RO filter 3 weeks late.  He left the job half done after introducing a new leak.  I aggravated the nerve bending over under kitchen sink.  I was pissed.  “Simplify your housing.”  I made another mental note.

I felt full from meals before race—an unfamiliar sensation.

Traffic to the event was infuriating.  I arrived downtown 2 hours before the gun and had to sit in traffic on interstate for an hour.  The organizer’s solution was for each runner to arrive earlier than other runners.  “Really?!”  It’s a 25000-participant annual event on established roads.  Somehow we screwed it up for 3 straight years.


_race
Short version:
• Didn't go as planned <= warm, humid + tougher course.
• GI didn't like 1 gel @ mile 1, either.  Will stop experimenting with on-course food @ short races.
• Dehydrated.
• Beat my PR by 85 seconds instead of 5%.  Concurrently satisfied and disappointed.
• Will give sub-7:00 pace another shot in March.
• Will try an online coaching program.


Wordy version:

63F, 95% humidity--a typical winter race morning if this were Taiwan.  I debated whether to adjust race goal during the 15 minutes behind the start line.  I chose to err on aggressive side.  I crossed the start line without the usual throwaway cloth.  It would be a tough run.

The new course naturally incorporated the new MHH Bridge, which required going over an additional bridge to reach the other side of Trinity River.  My quads were unhappy at mile 4 after bridge crossings.  Majority of DFW runners and I sucked collectively with the minor elevation change.  Many started walking between 5k and 10k.

I felt the red line coming up before mile 6.  "Do I back off?"  Without a clear deadline like Boston qualifying standard, I took the easy way out.  If I held 7:08, I could average sub 7:00 pace.  The legs didn't like 7:08 either.  I was disappointed at this pace.  I was proud to acquire basic pacing skills 6 years after first marathon.

_nutrition experiment
1 pack of gel at mile 9 hurt my last half.  I tried mile 1 this time.  I could feel the side stitch ready to burst.  It proved carbo-load was the way to go at this heart rate.

Runner density reduced after the half/full-distance split.  I saw my competitions behind the barriers: some looked great; others were gorgeous.  Long distance running was alcohol at singes' bars.

Heart rate settled at 7:16 pace; legs became the bottleneck.  I fell apart at the uphill after mile 9.  The worst split was 7:58 at mile 9.5.  Runners passed me left and right.  I wasn't hurting exactly; legs just wouldn't crack out the speed.  I took it one stride at a time.

_neocortex activities
Back half of this 10000-runner half was unexpected lonely.  Garmin 305 reported my progress every quarter mile.  I tallied the seconds and lowered my expectation with each update—I was Mitt Romney at election night.

I thought about the Tyler Hamilton.  "How would this run differ if my hematocrit were 50%?"  Weeks after finishing the book, the only lingering emotion was the sadness from his divorce.

I thought about John Updike's Rabbit series and tried to recall my reaction from the first read 12 years ago.  I felt it’s time to re-watch Woody Allen’s old works.

_struggle
I futilely tried to reach a small group in front but couldn't bridge.  I played with different arm swings; I was grasping for straws.  “Maybe I need brighter cloth to do better?”  Everyone seemed labored.  "How do the Kenyans seem effortless?"

I recalled passing few and was passed by many runners.  The perception was proven skewed by the timing system: I passed 14 and was passed by 10 during last 3.8 miles.

I wanted to take on liquid—anything to break the pattern of discomfort, but hydration wouldn’t help at this stage.  I didn’t feel I was having a bad day.  I couldn’t hold 8:30 pace just 7 days ago.  “Maybe my race goal is unrealistic?”  The downhill slowed me down further.

With final turn in sight, some dude passed me.  I passed him back.  We raced, not acknowledging each other.  My heart rate skyrocketed disproportionally to actual acceleration.  Our final mile was 6:32.

#’s
Gun Time: 01:33:43
Chip Time: 01:33:31     Pace: 7:08/M
GPS (Garmin 305): 13.23 mi@7:04/M

Overall Place: 138/9872
Gen Place: 116/4344
     5K : 21:26
     10K : 42:53
     15K : 1:05:46


_afterward
The winning time was 1:09:45, slower than 2011 (1:06:53).

I visited Casa Bailey.  Biff roasted me a batch of coffee; Sam and Sidney gave me artwork.  I recalled their impact on my life since 2006: Ironman, 24-hour event, family, housing, and career decisions….

Priority that afternoon was to stop the kitchen faucet leak.  Delaying wasn't an option with house guest.  One minute my life focus was celebrating 18 weeks of preparation; next minute my worth was based on my ability to identify and install a $3 part under kitchen sink.

24 hours and a sushi buffet later, all body parts functioned well except sore quads.  Humidity was 35% with 40F air temperature.  Timing is everything.

A2A 38-mile race + 49 mile cool down. 10/7/2012

Casey skipped another A2A due to life curve balls; Candy's supposedly final racing season was ruined by crashes; I skipped the final 5 key training sessions due to family illness and weather.  Can't plan for everything.


_training
In 2011, my weekly skate consisted of 10 hilly miles.  I skated flat twice: 100k in August HHH and in September NYC.  12-day EuroRoll involved a lot of time in skates but not high mileage.

I continued to lower the bar for mileage required prior to A2A.  My 2012 weekly hill skate doubled in August but stopped 4 weeks prior to the race.  I skated 50 miles at Hotter n Hell then skipped NYC.  I counted on cross training to stay in shape.

During the Taiwan trip, skating was replaced by ad hoc hill running, hiking and biking.  Traveling also meant losing base of my calorie control.  I failed my weight goal for the first time.  I felt at peace with my decisions leading to my unpreparedness--I was at the part of the life journey where a race event took a back seat.  I cherished sharing my brother’s training for his Ironman.

My quads were weak after all the Taipei mountain funs.  I let them rest.  4 weeks prior to A2A, I totaled 15 miles of skating—just enough to keep blisters away.  On non-taper weeks, I ran 35 ~ 40 miles.


_plan
Racing 38 miles with 49-mile cool down had been my MO.  I wanted to skip the cool down for 2012.  Candy offered a ride—“but you have to get to Dacula quickly.”  She needed to support Morgan.

15 minutes before the race, all I hoped for was an injury-free skate and not to break down by the final 2 hills.  Hanging on to Lenny felt like a long shot.  I told Candy not to wait if I didn't show up with Lenny.  I packed cash for brunch while waiting for Dacula-Atlanta bus.


_start
A2A start suited my strength.  I took it for granted I'd end up in the lead pack and would have plenty of chances to decide what group to go with.  My legs felt great after first few turns.  Confidence soared: “I'll skate in chase pack and attack the final hill!”

I followed a dozen skaters behind the lead police car into a wrong turn.  I came to a complete stop before getting back to course.  I sprinted and got within 50 meters as Lenny pack crested a hill.  I knew chasing a group downhill was futile but did it anyway.  Legs fried.  My race was lost before mile 1.

The 3rd pack included familiar faces: John Charbonneau, Penny Streicher, Larry Griffin, Sam Fistel, JT, and my roommate Linchen Xiu.  Everyone worked well together.  I tried to stay positive.  "Just enjoy the day."

photo by John Charbonneau


I was frustrated having so much left on the final climb with no one to attack.  Alex, Oswald, and Susie smiled and invited me to the row of chair at finish line.  I didn't want to sit.  I felt robbed of an opportunity.

photo by Brian Geisel

#’s
38 miles
Time: 2:28:24
Avg speed: 15:36 mph


Candy’s support vehicle was long gone.  All I wanted was getting to Atlanta hotel and sulk.  The 3 top finishers were heading back to Athens.  Bus to Atlanta would leave in 3 hours.  Sandy offered to take me to Atlanta; I didn’t trust myself to contain the negativity.  I picked up nutrition and roll toward finish—Might as well lose a little weight for the December foot race.

Like previous years, Luke Sawh picked me up with happy skaters.  52-milers joined us shortly after.  We were in no rush.  A few skaters hadn’t figured out the downhill; we gave them time to catch up.

The sun came out; air temperature was perfect; legs felt strong; I skated among friends.  I forgot about the wrong turn.  A few us demonstrated more talent in skating than singing.

_young 52-miler
15-year-old BJ came out of a shopping center and passed us on a climb.  His light frame was immune to gravity therefore lost much ground going downhill.  The group watched him in amusement as he stayed in sight.  We talked about inviting him to join us; no one was willing to deliver the message.  The group swallowed him before Silver Hill.

_45.7 mph
For the first time, I had more than 2 skaters willing to hull ass at top of the Silver Hill.  Luke had the helmet cam and graciously offered me the lead.  I wheel-wobbled big time and set the personal speed record.


_mile-71 check point
Bladder was full.  I could’ve asked the group for a team pee, but no one else seemed ready to stop.  I announced I’d use the porta potty.  "If I don’t catch up, I’ll see you at the finish."

I had fond memory of that rest stop.  I sat down there in 2011 defeated; Colleen offered me all ingestible in sight expect Guinness that I wanted.  I plotted but failed to steal a beer then hitch a ride to Atlanta that year.

I won the race to toilet before hugging Colleen without washing hands then started chasing Luke.  I heard Luke shouting behind me—BJ was the only skater who didn't stop at the check point.

 
_city skate
The group was down to Luke, Brice, and me.  We again watch in amusement as BJ tried to make it on his own.  We soon picked up BJ.  Brice wasn’t keeping up; we put him in front to go at his pace.  BJ no longer tried to break away.  The final set of little hills emptied everyone’s quads.

Once in the city, new challenges were headwind, gator surface, and city traffic.  I took the lead.  BJ, who climbed like god an hour ago, had difficulties keeping up.  He asked for mileage every few minutes.  “We’ve gone 0.4 mile since the last time you ask….”  A recovered Brice got impatient and took off with 7 miles to go.

BJ's struggled but didn't ask for help.  Luke and I left him.  I was envious of BJ's constructing his first A2A memory.  In a few years, he'd develop into a speed demon I had no chance of staying with.

Brice stayed in sight.  Luke and I thought it’d be funny if we chased him down, but it’s wasn’t that kinda race.  We enjoyed each other’s company and shared another good skate on the gentle Georgian hills.

photo by Brian Geisel

Luke's #’s
87 miles
Time: 06:28:33
Avg speed: 13.43 mph


_other results
Alex Van Duyne and Brian Oswald’s 38-mile title came down to playing chicken with a truck between the final turns.

Sam Fistel skated his usual A2A2A.  As he recounted his logistic issues with his 170-mile skate, I started to think of joining him after qualifying for Boston.

Candy put her 38-mile course record effort on hold after multiple crashes this season.  She brought large quantity of baked goods for the event.  I want t be there when she breaks the record.

Mike Pantelakis got the 52-mile title.  It was a lonely solo effort after dropping his teammate BJ.

Jarrett Paul beat Francisco at the line for men’s title.
Women’s top time were by Marcy and Jessica came in at 05:22:53 with Morgan.

Morgan’s 2008 race became a solo event after a pee break.  History repeated when 3 young punks attacked during a group pee break.  He needed to return with Stadium Pal (http://www.stadiumpal.com/).

John Charbonneau  and Peter Doucet made the same wrong turn before mile 1 and skated with slower groups than planned.  I felt small after learning Peter clawed his way through the field and ended up 10th.

Michael's Lin's Chicago marathon didn't go as planned.  33.5 min behind goal.

Photo by Lenny

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