My 5k's usually took 30 minutes. They typically involved saving boobs. Parking and starts tended to be sources of frustration.
Last night I planned on 7:00 pace for 3 miles then final 172 meters at 120 mph.
I executed the script and ended up with 21:03.
I felt a bit light headed during the 120 mph section. Wish I wore heart rate monitor.
As Timo promised, the after-race party was fun and fulfilling.
Thursday, May 12, 2011
Wednesday, April 27, 2011
Texas Road Rash. April 17, 2011
I started skating late this year and decided to make TRR a “D” race; it's an annual social trip.
TSX delivered 31 mpg to Round Rock. I stopped by a Ducati dealer in Waco. Had mediocre BBQ next door. David Sedaris audio books made the time pass fast.
_World class
Joey Mantia looked bulkier than last time I saw him. I fantasized multiple US long track medals at Sochi 2014 after watching his huge lead at Saturday elimination race.
Debbie Rice decided not to compete despite having many choices of mismatched boots. Bont brought its young guns.
I acquired new Texas Flyer jersey before dinner with teammates.
It was great to see Duane and Scarlett. How priority changed in a few years: Duane, Scarlett, Harris, and Ritter moved away; Demer never regained form after operation; Jason went to cycling; I focused on long events; Phil doesn't skate much after his first born; Mackowski is recovering from boating accident. Casey was the only one getting faster.
_Marathon
1 mass start this year. I couldn't hang with the lead pack beyond couple miles but started with them any way. I love watching a race unfold up close. Joey didn't start easy like his last appearance. The pack let him go; everyone was confident in his inability to keep up with superboy. The headwind was downhill this year; Joey needed no help breaking wind.
I redlined and stood up to wait for safe-looking skaters to pick me up. Randy and Renee invited me in. Randy was a TRR champion and by far the fastest in the pack that included Margo and Gene. I stayed behind Renee and watch her being delivered half marathon finish. It was good to see her recovering well from surgery.
Lap 4: Joey lapped us . He made the pros understand how I felt when I tried to stay with them.
_Plotting
I discussed finishing strategy with Gene; it reminded me of skating with Tom Demer at inaugural TRR.
Chris and Brenda showed up . I assumed they bonked; I didn’t notice the torn jerseys. They joined the pack. I switched to race mode--Margo and Brenda were both pro masters.
Brenda didn't show bouncy legs. I took the lead and slow the pack at the final head wind. I warned Gene of the impending attacks. I didn't ask him to help Brenda--I was confident Chris and I would deliver Brenda to the line.
The slow downhill made everyone antsy. Couple half-hearted breakaways initiated after turning to cross wind. I held a steady pace in front of Chris and Brenda--my job was to keep Margo within range. I assumed Chris was ready to take over.
Gene accelerated and took over the lead. Margo cracked. I let her dry for a bit before passing her. She was unable to latch on. It’s tough to be out-teammated.
3 TXF jerseys skated together like the old days. My 110mm wheels actually felt good for a change.
Brenda won the pro master jacket and shared her cash winning.
It's good to see Duane and Jason return to the sport. Casey improved his speed similar to his running progress. It was always good to see Toronto skaters. Standing on age group podium, Gene grinned like a necrophiliac in the morgue.
My veins pop to be like Morgan
_Perspectives (quotes from inlineplanet.com and other sources)
Joey Mantia: "I basically stood up for 45 seconds to let them catch up. But when I stood up, they took a break themselves.... So I just kept going."
Justin Stelly describes it as "a nice, easy pace" after getting 2nd place.
3rd place Harry Vogel claims he got 2nd because "Joey doesn't count" (http://www.youtube.com/watch?v=mSn4vMndj_E&feature=player_embedded)
Timo was happy with his time after spending more time golfing than skating, "big pack is the answer."
Brianna Kramer, winner of last year's NorthShore Inline Marathon, is on a break from the Wheels to Ice Program of the U.S. Olympic Committee. "This is the most exercise I've had in a month,"
Top female Brianna was tinier than expected
_Post TRR brick
I tripled the participation number by talking Timo and Casey into running. Timo suffered a DNF as Casey and I ran the course in reverse direction.
_Shopping:
I visited Austin's run, bike, and tri stores after lunch. I was disappointed by lace-less shoes. Zoot's marketing described the new blister inducing model as "designed for short-distance races." I scored 2 pairs of running shorts. My annual spring long run was coming up.
TSX averaged 34 mpg with tail wind after dinner with Jenny and Ray. I recalled my cancelled plan of racing as a pro master. I desired Candy to achieve her goal.
I started skating late this year and decided to make TRR a “D” race; it's an annual social trip.
TSX delivered 31 mpg to Round Rock. I stopped by a Ducati dealer in Waco. Had mediocre BBQ next door. David Sedaris audio books made the time pass fast.
_World class
Joey Mantia looked bulkier than last time I saw him. I fantasized multiple US long track medals at Sochi 2014 after watching his huge lead at Saturday elimination race.
Debbie Rice decided not to compete despite having many choices of mismatched boots. Bont brought its young guns.
I acquired new Texas Flyer jersey before dinner with teammates.
It was great to see Duane and Scarlett. How priority changed in a few years: Duane, Scarlett, Harris, and Ritter moved away; Demer never regained form after operation; Jason went to cycling; I focused on long events; Phil doesn't skate much after his first born; Mackowski is recovering from boating accident. Casey was the only one getting faster.
_Marathon
1 mass start this year. I couldn't hang with the lead pack beyond couple miles but started with them any way. I love watching a race unfold up close. Joey didn't start easy like his last appearance. The pack let him go; everyone was confident in his inability to keep up with superboy. The headwind was downhill this year; Joey needed no help breaking wind.
I redlined and stood up to wait for safe-looking skaters to pick me up. Randy and Renee invited me in. Randy was a TRR champion and by far the fastest in the pack that included Margo and Gene. I stayed behind Renee and watch her being delivered half marathon finish. It was good to see her recovering well from surgery.
Lap 4: Joey lapped us . He made the pros understand how I felt when I tried to stay with them.
_Plotting
I discussed finishing strategy with Gene; it reminded me of skating with Tom Demer at inaugural TRR.
Chris and Brenda showed up . I assumed they bonked; I didn’t notice the torn jerseys. They joined the pack. I switched to race mode--Margo and Brenda were both pro masters.
Brenda didn't show bouncy legs. I took the lead and slow the pack at the final head wind. I warned Gene of the impending attacks. I didn't ask him to help Brenda--I was confident Chris and I would deliver Brenda to the line.
The slow downhill made everyone antsy. Couple half-hearted breakaways initiated after turning to cross wind. I held a steady pace in front of Chris and Brenda--my job was to keep Margo within range. I assumed Chris was ready to take over.
Gene accelerated and took over the lead. Margo cracked. I let her dry for a bit before passing her. She was unable to latch on. It’s tough to be out-teammated.
3 TXF jerseys skated together like the old days. My 110mm wheels actually felt good for a change.
Brenda won the pro master jacket and shared her cash winning.
It's good to see Duane and Jason return to the sport. Casey improved his speed similar to his running progress. It was always good to see Toronto skaters. Standing on age group podium, Gene grinned like a necrophiliac in the morgue.
My veins pop to be like Morgan
_Perspectives (quotes from inlineplanet.com and other sources)
Joey Mantia: "I basically stood up for 45 seconds to let them catch up. But when I stood up, they took a break themselves.... So I just kept going."
Justin Stelly describes it as "a nice, easy pace" after getting 2nd place.
3rd place Harry Vogel claims he got 2nd because "Joey doesn't count" (http://www.youtube.com/watch?v=mSn4vMndj_E&feature=player_embedded)
Timo was happy with his time after spending more time golfing than skating, "big pack is the answer."
Brianna Kramer, winner of last year's NorthShore Inline Marathon, is on a break from the Wheels to Ice Program of the U.S. Olympic Committee. "This is the most exercise I've had in a month,"
Top female Brianna was tinier than expected
_Post TRR brick
I tripled the participation number by talking Timo and Casey into running. Timo suffered a DNF as Casey and I ran the course in reverse direction.
_Shopping:
I visited Austin's run, bike, and tri stores after lunch. I was disappointed by lace-less shoes. Zoot's marketing described the new blister inducing model as "designed for short-distance races." I scored 2 pairs of running shorts. My annual spring long run was coming up.
TSX averaged 34 mpg with tail wind after dinner with Jenny and Ray. I recalled my cancelled plan of racing as a pro master. I desired Candy to achieve her goal.
Friday, April 22, 2011
Long run 2011--Double Marathon. April 22
_Motivation: baby steps
Pursuing the illusion of closer to Badwater, I decided on annual PR on running distance. I did not find a good event that fit schedule. I picked Good Friday--weather was reasonable; no major injury; I got a day off work. The preparation included skipping Thursday Yasso 800 and post-Yasso beer.
I laid out 2 GPS and 2 skinning running belts for gels and cash. I unwrapped the big running belt holding 2 10-oz bottles. I anticipated returning to the house between 2 marathons. I laughed when discovering I put on cycling gloves out of habit. I took them off and locked the door. Goal: 52.4 miles in 12 hours.
I ran toward The Colony exploring new routes. Instead of music, I listened to Richard Russo's _Empire Falls_ and Murakami's _The Wind-up Bird Chronicle_. I had a hard time with 11:00 pace. I needed more practice with slow pace.
_Crash
Mile 15. I opened a pack of Jelly Bean in the unfamiliar reseal-able bag. I tripped over a concrete block 10 cm higher than its neighbor. The elbow dripped red liquid in dramatic fashion--it's mostly sweat. I had the bag in hand therefore left palm scrape wasn't deep. It was a hard 5.5-mph fall. I kept going and wished I kept the gloves on. For a few days, brushing teeth and using washroom would be left-handed--skills we acquire through sports.
Lots of little aches. Big toe was throbbing. I didn't feel like running any more but was too cheap to call a taxi and too lazy to plan the makeup run. I kicked couple more sidewalk blocks and cursed at the city's budget cut. I was glad I wasn't wearing minimalist shoes.
I'll probably lose that toe nail.
Kroger was a great rest stop. Walgreen's Gatorade was twice the price, but it's all about location. 4 hours into the run, I became more dehydrated than I felt. The stream reminded me of the Fukushima Plant.
_Bonk
I was dumbfounded when hitting the wall at mile 23. I lasted longer at Cowtown with more climb at faster pace. There's no negotiating with one's physical condition. Could be dehydration; I wish I know for sure. I accepted the slower speed and stopped at a Dickey's BBQ on 121.
AC and ice water did wonders to my mood. I did not blend into the Friday 2pm crowd. Everyone else spoke fluent Spanish and seemed capable of construction and other real-man activities. A friendly gentleman asked, "you're a runner, aren't you?" I smiled and nodded my head. What gave it away, Sherlock: bloody elbow, compression shirt, spandex, calf sleeves, salt stain, or the sun visor? I consumed a big cup of mashed potato and large quantity of water during the long break.
_2nd half
11:30 pace became a struggle by mile 30. I ignore the pace and ran slowly home. The pool looked inviting as I swapped running belts and water bottle.
_Insufficient form
I chose the familiar Plano routes for the remaining 20 miles. Running became difficult by mile 35. I wasn't hurt or hungry; heart rate was low; the body just didn't want to run. I walk-ran against sunset. It was demoralizing. How did the same body finish Ironman? I considered ordering a pizza.
I developed empathy with the protagonists in both novels. I wondered what it'd take to develop that level of writing skills. Trusting quality of sidewalks, my mind drifted. I reviewed my life decisions. Long run is one way to gain fresh perspectives.
I took my time in the dark and finished double marathon. 11 hours moving. 1 hour of resting. I was in no shape to run 100 miles in 24 hours. I was disappointed but glad to have learned my fitness level.
Dinner tasted great. I estimated 5000 calories deficit. I considered downing 1 kg of sugar with couple eggs and calling it good.
I slept badly after the run. Typical after a long event.
Pursuing the illusion of closer to Badwater, I decided on annual PR on running distance. I did not find a good event that fit schedule. I picked Good Friday--weather was reasonable; no major injury; I got a day off work. The preparation included skipping Thursday Yasso 800 and post-Yasso beer.
I laid out 2 GPS and 2 skinning running belts for gels and cash. I unwrapped the big running belt holding 2 10-oz bottles. I anticipated returning to the house between 2 marathons. I laughed when discovering I put on cycling gloves out of habit. I took them off and locked the door. Goal: 52.4 miles in 12 hours.
I ran toward The Colony exploring new routes. Instead of music, I listened to Richard Russo's _Empire Falls_ and Murakami's _The Wind-up Bird Chronicle_. I had a hard time with 11:00 pace. I needed more practice with slow pace.
_Crash
Mile 15. I opened a pack of Jelly Bean in the unfamiliar reseal-able bag. I tripped over a concrete block 10 cm higher than its neighbor. The elbow dripped red liquid in dramatic fashion--it's mostly sweat. I had the bag in hand therefore left palm scrape wasn't deep. It was a hard 5.5-mph fall. I kept going and wished I kept the gloves on. For a few days, brushing teeth and using washroom would be left-handed--skills we acquire through sports.
Lots of little aches. Big toe was throbbing. I didn't feel like running any more but was too cheap to call a taxi and too lazy to plan the makeup run. I kicked couple more sidewalk blocks and cursed at the city's budget cut. I was glad I wasn't wearing minimalist shoes.
I'll probably lose that toe nail.
Kroger was a great rest stop. Walgreen's Gatorade was twice the price, but it's all about location. 4 hours into the run, I became more dehydrated than I felt. The stream reminded me of the Fukushima Plant.
_Bonk
I was dumbfounded when hitting the wall at mile 23. I lasted longer at Cowtown with more climb at faster pace. There's no negotiating with one's physical condition. Could be dehydration; I wish I know for sure. I accepted the slower speed and stopped at a Dickey's BBQ on 121.
AC and ice water did wonders to my mood. I did not blend into the Friday 2pm crowd. Everyone else spoke fluent Spanish and seemed capable of construction and other real-man activities. A friendly gentleman asked, "you're a runner, aren't you?" I smiled and nodded my head. What gave it away, Sherlock: bloody elbow, compression shirt, spandex, calf sleeves, salt stain, or the sun visor? I consumed a big cup of mashed potato and large quantity of water during the long break.
_2nd half
11:30 pace became a struggle by mile 30. I ignore the pace and ran slowly home. The pool looked inviting as I swapped running belts and water bottle.
_Insufficient form
I chose the familiar Plano routes for the remaining 20 miles. Running became difficult by mile 35. I wasn't hurt or hungry; heart rate was low; the body just didn't want to run. I walk-ran against sunset. It was demoralizing. How did the same body finish Ironman? I considered ordering a pizza.
I developed empathy with the protagonists in both novels. I wondered what it'd take to develop that level of writing skills. Trusting quality of sidewalks, my mind drifted. I reviewed my life decisions. Long run is one way to gain fresh perspectives.
I took my time in the dark and finished double marathon. 11 hours moving. 1 hour of resting. I was in no shape to run 100 miles in 24 hours. I was disappointed but glad to have learned my fitness level.
Dinner tasted great. I estimated 5000 calories deficit. I considered downing 1 kg of sugar with couple eggs and calling it good.
I slept badly after the run. Typical after a long event.
Saturday, April 2, 2011
Rock n Roll Half Marathon 3/27/2011 Dallas
I was unsatisfied with erratic pacing at Cowtown and felt the need to redeem. I also thought it’d be nice to run with Casey, who wanted a sub-100 min half. At the rate he's improving, this could be the last race we'd run at similar pace.
_The Competitor Group
I was carded when getting my race number. I was unhappy being forced to make the downtown trip just to pick up the race packet but couldn’t blame a for-profit organization for maximizing the traffic when parking alone is $10.
The event was well executed: race number and chip pick up, water stations, gear bag check, start line bus, porta potties, course markers, finish area.... In comparison, Dallas Marathon was poorly run.
For additional $1000 in the form of fundraising, the participants gets "an exclusive start-line lounge, gear transport from start to finish, a Komen cheer station party on the course for your donors and family, and a VIP finish-line party tent." There was an attractive bouncer guarding the VIP area inside the velvet ropes. I visualized cloth towels in the trailer bathroom completed with an attendant whose sole job was uttering “have a good race!”
_Expo
Vendors wised up and stopped selling Gu Roctane for $1.
Garmin rep was unhelpful in answering the question “is there’s a way to normalize the course length based on mile marker.”
I quizzed a few booths about compression socks. I wasn’t trying to be confrontational by demanding data—I really wanted to believe the 5% improvement in the ad.
_Taking chances
I tried new things in this "C" race:
- 3-week preparation for PR pace while fighting spine issue.
- First race with race flats. Green Silence’s odometer says 5 miles per shoe.
- Calf compression sleeves. I wore it for 5 minutes while being convinced by the salesperson. Actually, Biff did most of the convincing in past 3 months.
_Setting PR
Stomach wasn’t happy after the 1st banana at 5am. I threw trash bags, towel, and extra change of clothes into the car. I prayed the liver had enough glycogen for the race. I gained another lb since Cowtown and actually felt lightened by the GI issue.
Weather cooperated --cold, cloudy with pending rain, no wind. I wore 2 layers of disposable shirt and no gloves.
I gave Casey a cap hoping that'd weigh him down
Casey and I ran alongside 95-min pace balloon at 5k mark. Side stitch started. I let Casey go. The plan was sub-100-minute finish and even splits.
The motivation signs on the course reflected our time. Charlie Sheen's tiger blood was winning for this Rock n Roll.
running with Adam's Apple
_Half way
At mile 6, body parts were stressed at expected level. Big decision: how much speed to bleed on the final 2 miles of climbs? I focused on arm swing and listen to my body. “Don't use up the quads.”
I stuck with the 7:33 GPS pace and was 100 feet behind virtual partner by mile 8, the highest point of the course. I aimed for 7:15 pace for the final 5 descending miles. I used runners around me to keep up with this unnatural speed. I was rhythm challenged.
Saw no barefoot runner, but was paced by a pair of Vibrams for a few miles.
I raced a big dude for the final mile. I lost the sprint by half a step. So much for my supposedly sprinter’s legs.
_Post race
The organizer didn't anticipate the cold front and ran out of silver blanket by runner 312 in this 10000 runner event. There was no finishers' shirt. I lend Casey leg warmers to warm arms. It felt good to be helpful to a friend by making him look silly. After dropping him off at the train station, I attempted Sunday morning stroll in Carrollton downtown. Shivering started as I locked the car. Insulation and lightness are difficult to balance. I gave up active recovery.
I worried weight obsession would lead to eating disorder. I thought of Peter Sagal's words: ''It's not about being fat. ... people of all shapes whose sense of self is blessedly untethered from their weight. It's about the terror of what we might become if we allow ourselves to let go, to get weak, to slow down."
After shower and soup noodles, I sat at fireplace sipping bubble tea. Midori was playing Mendelssohn through the recently repair Yamaha DSP A1.
Shishamos, shrimps, bacon and wrapped scallop were baking in the oven as pinot grigio chilled. For this afternoon, the most difficult decision would be chopsticks or silverware for my tapas.
result:
Casey Murrell
Overall: 312 out of 10969 • Division: 36 out of 810 • Gender: 264 out of 4159
Pace 5 Km 10 Km 10 Mi ChipTime ClockTime
7:23 22:54 46:19 1:14:21 01:36:40 01:36:56
Johnny Chen
Overall: 342 out of 10969 • Division: 50 out of 674 • Gender: 287 out of 4159
Pace 5 Km 10 Km 10 Mi ChipTime ClockTime
7:26 22:53 46:43 1:15:12 01:37:22 01:37:39
We beat Aikman
Troy Aikman
Overall: 1206 out of 10969 • Division: 138 out of 674 • Gender: 879 out of 4159
Pace 5 Km 10 Km 10 Mi ChipTime ClockTime
8:16 27:19 54:05 1:24:50 01:48:11 01:52:42
_The Competitor Group
I was carded when getting my race number. I was unhappy being forced to make the downtown trip just to pick up the race packet but couldn’t blame a for-profit organization for maximizing the traffic when parking alone is $10.
The event was well executed: race number and chip pick up, water stations, gear bag check, start line bus, porta potties, course markers, finish area.... In comparison, Dallas Marathon was poorly run.
For additional $1000 in the form of fundraising, the participants gets "an exclusive start-line lounge, gear transport from start to finish, a Komen cheer station party on the course for your donors and family, and a VIP finish-line party tent." There was an attractive bouncer guarding the VIP area inside the velvet ropes. I visualized cloth towels in the trailer bathroom completed with an attendant whose sole job was uttering “have a good race!”
_Expo
Vendors wised up and stopped selling Gu Roctane for $1.
Garmin rep was unhelpful in answering the question “is there’s a way to normalize the course length based on mile marker.”
I quizzed a few booths about compression socks. I wasn’t trying to be confrontational by demanding data—I really wanted to believe the 5% improvement in the ad.
_Taking chances
I tried new things in this "C" race:
- 3-week preparation for PR pace while fighting spine issue.
- First race with race flats. Green Silence’s odometer says 5 miles per shoe.
- Calf compression sleeves. I wore it for 5 minutes while being convinced by the salesperson. Actually, Biff did most of the convincing in past 3 months.
_Setting PR
Stomach wasn’t happy after the 1st banana at 5am. I threw trash bags, towel, and extra change of clothes into the car. I prayed the liver had enough glycogen for the race. I gained another lb since Cowtown and actually felt lightened by the GI issue.
Weather cooperated --cold, cloudy with pending rain, no wind. I wore 2 layers of disposable shirt and no gloves.
Casey and I ran alongside 95-min pace balloon at 5k mark. Side stitch started. I let Casey go. The plan was sub-100-minute finish and even splits.
The motivation signs on the course reflected our time. Charlie Sheen's tiger blood was winning for this Rock n Roll.
_Half way
At mile 6, body parts were stressed at expected level. Big decision: how much speed to bleed on the final 2 miles of climbs? I focused on arm swing and listen to my body. “Don't use up the quads.”
I stuck with the 7:33 GPS pace and was 100 feet behind virtual partner by mile 8, the highest point of the course. I aimed for 7:15 pace for the final 5 descending miles. I used runners around me to keep up with this unnatural speed. I was rhythm challenged.
Saw no barefoot runner, but was paced by a pair of Vibrams for a few miles.
I raced a big dude for the final mile. I lost the sprint by half a step. So much for my supposedly sprinter’s legs.
_Post race
The organizer didn't anticipate the cold front and ran out of silver blanket by runner 312 in this 10000 runner event. There was no finishers' shirt. I lend Casey leg warmers to warm arms. It felt good to be helpful to a friend by making him look silly. After dropping him off at the train station, I attempted Sunday morning stroll in Carrollton downtown. Shivering started as I locked the car. Insulation and lightness are difficult to balance. I gave up active recovery.
I worried weight obsession would lead to eating disorder. I thought of Peter Sagal's words: ''It's not about being fat. ... people of all shapes whose sense of self is blessedly untethered from their weight. It's about the terror of what we might become if we allow ourselves to let go, to get weak, to slow down."
After shower and soup noodles, I sat at fireplace sipping bubble tea. Midori was playing Mendelssohn through the recently repair Yamaha DSP A1.
Shishamos, shrimps, bacon and wrapped scallop were baking in the oven as pinot grigio chilled. For this afternoon, the most difficult decision would be chopsticks or silverware for my tapas.
result:
Casey Murrell
Overall: 312 out of 10969 • Division: 36 out of 810 • Gender: 264 out of 4159
Pace 5 Km 10 Km 10 Mi ChipTime ClockTime
7:23 22:54 46:19 1:14:21 01:36:40 01:36:56
Johnny Chen
Overall: 342 out of 10969 • Division: 50 out of 674 • Gender: 287 out of 4159
Pace 5 Km 10 Km 10 Mi ChipTime ClockTime
7:26 22:53 46:43 1:15:12 01:37:22 01:37:39
We beat Aikman
Troy Aikman
Overall: 1206 out of 10969 • Division: 138 out of 674 • Gender: 879 out of 4159
Pace 5 Km 10 Km 10 Mi ChipTime ClockTime
8:16 27:19 54:05 1:24:50 01:48:11 01:52:42
Tuesday, March 1, 2011
2/27/2011 Cowtown 2011 50k run
_Oscillating goals
It’s tempting to think 8:00 pace marathon implies easy 9:00 pace 50k. I decided to give a shot, ignoring that my marathon PR was set under ideal condition on an flatter course. After gaining 1 lb/week for 7 weeks following White Rock, I started training. I was quickly injured.
“Injury is runners’ best friend. It prolongs a runner’s career.”
I felt unready at a humid warm Cowtown 4 lb heavier than 3 months ago. Can’t stay light all the time. I needed to pick a pace between 9:00 and Oprah speed. I entered 9:38 into GPS for a sub-5-hr finish time.
I was under deadline pressure for a Cigna AFP-to-PDF project; work week stretched to 3am Sunday. I didn’t studying the course. This is a “C” race.
Goals:
1. Injury free
2. Even-ish splits
3. Under 5 hrs
_Logistics
VPN got pissed off at 3am on race day and refused to reconnect. This led to my early arrival at the race. I got a great parking spot. It's a super relaxing pre race. I sat in the car replying email on Galaxy Tab 'til 10 minutes before the race time. I remembered to mark the parking spot on GPS.
There was a McDonald on the way to the start. No line at the very clean bathroom.
I decided to be late on purpose. The mass start was a mess last year. I treated this like a "C" race. Not too surprisingly, the start was delayed, and I ended up warming up with the fast guys, most of them didn't appear East African.
I packed 7 gels: 1 every 4 miles. Each of the 2 tri shirt pockets held 4 gels comfortably. No SportLeg this race; I didn't anticipate anaerobic threshold to be a factor.
Getting water at rest stop cost significant time before the half marathon split. I watch my lead on Garmin's virtual partner shrank with every water station.
GPS agreed with mile markers almost exactly at mile 6 and 7. The difference grew by 10~30 feet per mile. Maybe I cut the tangent overly aggressively the first few miles.
_Running form
I started to train with running flats to focus on forefoot landing. This creates more demand on calves. Half way into the race, I sense more use of heel cushions. I had a long way to go before Vibrams and sandals.
My calves were more sore than previous races. Felt good about that.
For this race, I chose Brooks Axiom instead of heavier Asics Nimbus that served me well in last 4 years. It was tempting to use racing flats; fortunately I didn't have enough motivation to risk it.
_Off course
By mile 20, I started to wonder whether I missed the marathon-ultra split. I wished I studied the course. False alarm. The course split was close to the finish.
I was off the course briefly. Other runners quickly corrected me. Strong wind blew down the turn marker.
_Erratic pacing
I always felt slow first 3 miles and overly confident at mile 18. I decided to switch to a more natural speed half way into the race. I averaged 9:11 pace and felt in control. Everything felt apart by mile 27. You can postpone but not ignore the wall.
Trinity River trail was windy. I was unable to hold Oprah speed for a stretch of 800 meters--mental weakness. An ultra-newbie asked me to pace him at this time. I ran much better trying to meet a stranger’s expectation.
There are lots of factors a runner can blame: temperature, humidity, missing course marking, weight, sleep deprivation, injury.... None of the excuses seemed legit at mile 28 of a 31-mile race. I only felt how much I sucked.
It took will power to accelerate to 8:00 pace during the final mile. Last 400 meters were 6:39 pace at 181 bpm HR. I failed to dose my effort. I was such an amateur….
_Post Race
My legs were stiff from the fast finish. I literally got blown around inside the finishing chute. I walked to Kimbell Art Museum to stare at paintings. Females in the paintings--including Venus--didn't look to be in shape to run a marathon.
Legs' functionality mostly returns after 1.5 hours touring Fort Worth art district.
The finisher's shirt grew in size this year much like Nike U. S. sizing. Small is the new medium now.
The drive home was pleasant on the 1-year-old section of 161. TSX did well at 120 mph.
Aunt Sherry cooked me a big dinner.
Life is good.
#’s
Course official: 50k
Course GPS: 31.17 mi
Avg/Max HR: 153/182 bpm
Avg/Fastest pace (quarter mile interval): 9:27/6:39
Potty break: 1
Shoes: Brooks Axioms
Gels: 9
Time: 4:54:15
Pace: 9:29
Splits:
10k: 59:34
half: 2:05:27
30k: 2:57:20
marathon: 4:07:53
Official result says I missed the top 10 finish in age group by less than 1 second. Things you don't expect in life....
Wednesday, February 23, 2011
between White Rock and Cowtown -- changing goal
_Boston
2012 goal was to Qualifying for RAAM at The Texas Time Trial.
2010 spring I was forced to choose between work (BofA American Disability Act financial statement project) and long training rides. I kept my job.
My bike training volume never recovered from those 6 months. I felt like a loser every time I saw the overly shiny Ksyrium clinchers.
I considered other previously unanticipated issues:
> knee pain during long trainer rides
> TTTT moved to a less desirable location
> desire to get back to long skates
> long runs are interfering with bike training
> uncertainty of my paying job
My employer actually treats me well--as long as I perform. Changing career is unlikely because I never learn to say "I like your hair; your leadership is excellent, too."
I started to question the wisdom to invest next 2 seasons on a 1-day event given the limited resources. The odds looked unfavorable.
New goals:
1. (by May 2011) run 50 miles under 12 hours--roughly the same pace as Karnazes' 350-mile run.
2. (by February 2012) run a marathon under 3:21. This is not the easiest way to qualify for Boston--waiting 2 years would be easier. Based on last 3 years' progression, 3:21is doable under good race condition.
3. (by March 2014) complete a 100-mile run.
_Body I live with
Spent the holiday with family in Taiwan. Had a wonderful long bike ride with brother. ChihYang also set me up with local group for a long skate to New Bamboo (http://www.wretch.cc/blog/firefly2007/11079746).
Lower back operated within parameters but got pissed off after the long flight back to Texas. Spasm started after I started training for Cowtown. Last spasm was August 2009; I suppose this is an improvement over the semiannual spasms....
_Resuming movie geeking
I became an A/V snob in the mid 1990’s with acquisition of a large screen TV, LD player, and audio system. My annual 400-hour invested watching feature films shaped my social circle and daily schedule.
I reduced my movies time with preparation of Ironman and Montreal 24-hour skate. By this time I finished most classics. There are many great movies not in English and Chinese.
2010 Xmas. I acquired Roku and switched to Netflix. The streaming model enables reviewing first minutes of many movies before investing the full length. Netflix provides bookmarking so I could watch shows in segments. I start spend time watching movies again.
Netflix video quality is not the best. The audio sampling rate is horrible. The subscription allows 2 concurrent devices so my aunt gets to use my account for free. Considering the $8 monthly price tag, it’s an exceptional value.
_Running form
I caught a glimpse of good form at mile-15 of my first marathon. The relay runner glided on the ground while rest of us bounced up and down testing our spines.
I obsessed over running form since that day. What makes these skinny black dudes so much better than rest of us?
Related questions: why are there disproportion number of good runners capable of running with crappy or no shoes? Kenyans, Ethiopians, Tarahumara.
I vowed to improve my technique. I acquired many running shoes--I don't have another mean to learn shoes. I gave away 3 pairs of barely used shoes with $300+ MSRP. I wrote it off as medical expense. I'll put Vibrams into the rotation by mid March.
_PED
It's hard to be a cycling fan since that glorious Floyd Landis Tour de France stage.
I still don't understand the reasoning behind stripping Landis' Tour title when Zabel and Riis stayed in the record book. Why does Contador get 1-year ban when everyone else get 2? His defense suggests cyclists should become vegetarians or--minimally--lawyers.
15 years of Tour's non-positive winners--we're down to Carlos Sastre and Lance Armstrong.
Greg Lemond's reasoning: when power data shows the vast majority is doping, what does that say about the guy who win it 7 times? Marion Jones never had a positive test result either. Lance and Marion both have their shares of non-negative results. To that end, Rassmusen was really clean.
Regardless whether Lance gets indicted, there ain't no way this will turn out OK ....
This makes me worry for Joey Mantia, potentially the last great American Olympic long track skater for a long time to come. I feel I need to drive to Denton and give Jordan a hug.
Sunday, December 12, 2010
White Rock Marathon 2010
After missing bike goal this year, I made White Rock the "A" event. I wanted to focus on long runs for next 4 years; this could be my last shot at PRing marathon. I arbitrarily set the goal at 3.5 hrs. Round numbers are easy to remember.
_Training
I've had good luck with Runner’s World Smart Coach. I followed the 16-week program. I was unable to finish 3 long runs at 8:40+ pace. Confidence wavered. “What are the chances of finishing the entire race at sub 8:00?”
For the first time I stopped biking for the December foot race. I practiced downhill. I acquired cadence sensor. I prayed for a cold and dry race.
_Expo
Luke's and Run-on had their usually pre-race deals; I stocked up on equipment and nutrition. I bought an overpriced fenny bag alleged to hold any cell phone produced after World War II.
The most important thing I got out of the Friday trip was how bad the traffic could be for the new race location Fair Park.
_A good start
I got the correct weather and a good parking spot.
The layering went as planned. I took off the long pants during national anthem. The sweatshirt came off 5 seconds before triggering the timer. T-shirt was tossed 2 miles in the race. Arm warmers made of old socks went into mile 18 trash bin.
I vowed not to repeat the 2009 mistake when I followed the official pace balloon:
Super slow first mile;
Running around people first 3 miles;
Surging up climbs;
Massive slow down toward the end;
GPS distance ended up 2% longer than certified distance.
I lined up between 3:20 and 3:30 balloons. I made a point of taking every tangent even at the cost of speed. I kept my HR up going downhill.
_13
I enviously thought of Shelley and Doug’s water break.
Everything operated within reasonable range when I reached half marathon. I moved 2 blister-free feet in 3-year-old neural Asics marketed toward fat men. Weak left ankle and pronated right ankle induced no pain this morning. I fantasized running barefoot. GPS and mile markers almost synced.
_Overly optimistic
Mile 18: felt good. I was on pace for 3:25 finish. I wanted to attack the hills. I wanted to fly by people going up hills. Vainty.
Boston qualifying time was 3:21. Cutting 4 min in 8 miles seemed unrealistic. I decided to hammer if I felt strong on first nipple. Theoretically I could finish last 5k in 21 min.
I wondered if they'd rename the hill "Kim Kardashian" after Dolly passes away.
_20 miles of hope + 6.2 miles of reality
Biff showed up to pace at the proverbial wall. I lost enough steam I barely kept up with the electronic pacer. Biff reminded me next 3 miles were hills. Avoiding bonk was the primary task.
I ignored heart rate. Legs were the weak link. Speed bled as we climbed out of the lake. I increased the cadence and shortened the strides--I ran like a skater at A2A hills.
I heard jingle bells. I wanted Lance’s acquittal for Xmas.
_Super power
A petit girl in front started to limp. I watched her form deteriorated prior to turning 180 degrees and ran backward.
I caught up with a barefoot marathoner. Runners around me informed he's the famed Barefoot Mark. "Hey, that guy has no shoes!" I wondered whether spectators would be more surprised if Mark were naked. I talked to him after race. His name was Eric and had no idea who Barefoot Mark was.
I had run with familiar faces for 3 hours by now. We kept passing each other; speed was a function of grade and body mass.
_Weight control 2010
I overshot the 139-lb goal this year and had to get new pants. The body handled the new weight without significant issue. Perhaps I lost muscle mass by not swimming. I was 3 lb overweight based on Alberto Contador’s BMI but was obese compared to Rasmussen.
_Dolly Parton Hills
Like Heart Break, strategically placed Dolly wasn't steep. I was 200 meters behind pace at first peak. Meltdown felt impending. I slowed further to reach the 2nd peak. Biff was supportive of the unmanly decision; he's bonked here before.
"Don't challenge the hills;"
"Trust your training."
Keeping up with the virtual partner felt like racing against Herb Gail. I changed the Garmin display to non-pacer mode. I pondered the risk of lose 2 kg.
_ McMillan got the last laugh
Plan A:
First 3 miles: Conserve energy and be willing to sacrifice 30 seconds per mile for better paths.
Average 7:51 GPS pace at mile 20.
8:00 pace climbing.
Fly down hills.
90% max HR after 2nd nipple.
Sub 7:00 final mile.
Plan B:
Stay with GPS' even pace for a 3:30 finish.
Biff's email that I tried not to follow:
"McMillan running recommends SLOWER pace 1st 5 miles; FASTER next 16; and SLOWER (fade) last 5 miles."
There was no hammering after Dolly. The final miles were surreal: my life had 1 clear objective. I kept losing the runners I tried to follow; I accepted reality. There was no bitterness, no regret, no pain, no what-if's. My body was pounded by the pavement 96 times a minutes; I had little control over my limbs. The feet moved toward the finish; I let them carry me. Time slowed down; each mile became more vivid.
_Friends
Casey finished so strong, he wondered if different pace could've got him a 100-minute finish for half.
Terence's knee didn't hurt enough to stop him. His first long race made him want to race Cow Town in 3 months.
Stephen had a smooth race 'til final mile. He finished a few minutes before his brother.
I was looking forward to break 3.5-hr at the same race with Andy this year. His Achilles’ tendon led him to skip 2010 marathons.
Mark decided 2011 would be his out-of-retirement race. Maybe.
_Post season
I parked at different lot than I thought. The hour walk looking for TSX was nice active recovery.
No training was scheduled 'til 2011. The most important remaining sports activity in 2010 was enjoying the post-marathon sushi buffet. I also saved a Dunkin Donut coupon for Tour de Donut training run.
#'s
Chip Time 3:28:17
10K Time 48:20
Half Time 1:41:47
20 Mile Time 2:37:04
Total Pace 7:57/M
breakfast starting 2.5 hrs before the gun:
1 banana
1 trail mix bar
1 energy bar
1 Gu Chomps
2 coffees
on course nutrition:
Gel every 4 miles.
sip of water at every station that wouldn’t slow me down too much
SportLeg 2.5 hours into race
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