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.