“Can I PR by 8 minutes without marathon specific training?” I face the same question as 2013 Irving Marathon. With lingering injuries and memories of 4 failed attempts, I let go the idea of Boston.
_milestones
1. PR (Dallas White Rock 2010: 3:28:17)
2. Apolo Ohno 2011 NYC (3:25:12)
_perfect condition
51F, 48% humidity, cloudy. 1 hour before the gun, I briefly considered qualify for Boston.
_start
I started a typical pre-race kill-time conversation with Kayla. "You look fast. How fast do you run?" "I will average 7-minute pace." I wasn’t sure if she was joking. "You're out of my league." Kayla eventually won woman's division averaging 7:05 / mile.
Marathon started 10 minutes before half marathon. I counted 37 heads in front of me. 7:44 pace didn’t’ feel easy. I gave myself 50/50 chance of holding pace beyond mile 20.
_running mate
3rd place woman caught up to me before mile 10. Her Boston qualifying time was 3:30. She asked for my pace.
"Can I just follow you?"
"If you want 3:30, you should slow down a bit."
She agreed but couldn't help herself. She passed me climbing a hill.
Lindsey started to lose her form at mile 16. I reeled her in, "at this rate, you'd beat your qualifying time by 6.5 minutes, which means your goal is too low or pace too fast." She agreed but kept charging the climbs. Been there, done that. I stopped interfering.
Lindsey was cooked by mile 20. "This is half-way point. You have a 6-minute cushion, so 8:45 pace would be sufficient." Her eyes leaked doubts. "Look, I'm a biddy-eye Asian with poor social skill. I must be good at math, right?" She smiled. I held the pace and wished she could hang on. For a moment, I desired for her to succeed more than reaching my own goal.
_nutrition
6 gels evenly spaced out, starting at mile 0. Casey handed me a pack at mile 5 and 11. I carry 2 in hat, 1 in back pocket. The only issue was the volunteer shrinking back as I reach for water cup. I could be the very first runner she served.
_intersection
The roads were partially closed for this out-and-back course. The runners had the inside lanes.
I saw the top 2 men duking it out running against motor vehicles on the meandering street. The lead motorcycle was on the correct side of the cones probably feeling ignored. Then I made the cop drove off runners' lane by charging toward him. Another item checked off my bucket list: beat a cop at the game of chicken.
_the proverbial wall
Mile 21. My pace bled slowly. I celebrating holding sub-8 pace in 2nd half of marathon but felt the wall looming.
I started to heel-strike. I tried to hold the image of Mirinda Carfrae at Kona. Las Colinas Blvd was littered with hills. The legs hemorrhaged speed with each additional climb.
What would the new model be if Apple acquired Dyson?
iSuck.
Mental image of the perfect runner evaporated. The pavement pounded my piriformis with each step. The pain was bearable, but I wished the body remember how to run.
The electronic pacer left me in the dust. I set the screen to quarter-mile pace. Garmin 305 told me I sucked less than I felt. Crampless, target time within reach, core temperature holding, ample fuel in the tank--this was the best marathons to date.
_embraced the suck
I swung my arms and hips like a race walker but with less elegance. No one laughed. I was the fastest runner on the road. I passed an old guy on a Texas Flyer hill. I missed having a paceline to skate with. The old guy turned out to be 5 years my junior....
Half marathon walkers moved in clusters. I begged them to give me the beeline then parted them like Red Sea. A few cops seemed concerned. I was unable to keep the chin down; I imagined I looked like my brother's Ironman photo. The thought made me happy.
The final water station was stocked with enthusiastic volunteers. "Water, Gatorade, what do you want?" "Cigarette and tequila." Their laughter made my day.
The finish line came mercifully.
#'s
3:23:48
pace: 7:47 / mile
place: 14/251
fastest quarter-mile split
7:23 (mile 15.75)
slowest split
8:49 (mile 23.5)
splits after mile 25:
8:35
8:28
7:48
8:09
7:24
_post race
I was happy but felt ill. Racing flats weren't ideal with poor landing technique. "Hoka, I resist you." I locked myself in convention center's unisex bathroom just in case.
Lindsey qualified for Boston. She was an important person during 2 hours of my life. We parted with a hug and might not recognize each other if we met on the street.
I felt better 20 minutes after the pounding stopped. Bob and I went to My Place for Indian buffet. We compared notes on family illness. It got depressing.
_Pre-race physical activities:
-41 day. Cowtown 50k. 5-hour aerobic run.
-13 day. Rock n Roll half marathon. Near PR pace.
-7 day. 9.3-mile Maffetone run followed by first longish skate of the year.
-6 day. 1-mile + 5k races in minimalist shoes. Carrollton Runners Club.
-3 day. 1-mile tempo. Legs felt dead. Right foot and left hip unhappy. Regretted racing in minimalist shoes 6 days before marathon.
Saturday, April 5, 2014
Sunday, March 23, 2014
Rock n Roll Half 3/23/2014
_shaky start
2014 early season started badly: I raced like I wasn't supposed to; I over-pushed yoga; a mounting bolt slashed right thigh; half of skate and bike sessions were canceled due to weather.
With extra 2 lb and lingering yoga injury, I didn't bother with a training program for this race.
I didn't rest properly 24 hours prior to the race. "Let it go. Enjoy life."
_goal
1 day before race: 95-minute felt reachable; 100-minute would be OK. “Treat it like a tempo run before Irving Marathon.”
_error on the aggressive side
77% humidity, 47F, NNE 17 mph wind.
weather.com canceled the rain.
I lost my resolve for "just a good tempo run" and aimed to PR. I set Garmin 310xt to 7:11 pace.
bib # implied I was the first one to register
_start
Casey and I started too far back. We lost time behind other runners. I surged at an underpass to reach a better pack. I stepped into a crack. Left ankle rolled. Right foot caught. Close call. I swallowed other people's pace. Should've started behind Deena.
_failed electronics
I always became antsy at 5k mark at Rock n Roll. Not this year. The pace felt hard. I made conscious effort to keep the rhythm. Others passed me at climbs.
Things went more wrong at mile 4. Side stitch started after GPS lost its signal. I backed off. 1:35 group caught me. My best option was to trust the 2 strangers. I focused on a sub 95-minute finish but prepared myself for meltdown, “2-hour finish wouldn’t be end of the world, but give yourself a chance to breakfast with Voon and Casey.”
The herd included a dozen runners plus several of us at the fringe. I didn't feel confident enough to join the conversations.
I felt weak at 10k. I felt in trouble. Other runners in the pack fell off or surged to relay exchange. Relay runners could be distracting. By mile 8, the 2 pacers became my dedicated windshield. I was surprised I wasn't doing worse. I eavesdropped on the pacers’ conversation: they had opposing assessment whether I could hang on.
I turned off survival mode as we crested the peak. I thanked the pacers and accelerated. "We'll beat you with the stick if we catch you."
The legs were fried but kept on turning. My body often surprised me at races. "Why can't I reach this pain threshold during training?" “How fast can I run if chased by a lion?”
[Proof I use heels while running, photo by Voon]
Runners were stretched out after mile 11. I felt the pacers breathing down my neck. I struggled to hold the speed while avoiding downtown potholes. I couldn't reach the old guy just 15 seconds ahead, it was maddening. The high school kid behind me probably felt the same way.
#'s
1:32:48 (34 seconds slower than PR)
placement: 213/9678
10k pace: 7:16/mile
avg pace: 7:05/mile
[example of bad form per _Chi Running_, photo by Voon]
_personality flaw
I crossed the line cramplessly and wished I pushed harder. I felt better when calves cramped while putting on warm cloths.
_post race
FB friend’s friend Rob came in before the 95-minute pacers. We upgraded friendship and would do The Bull Run in 2 weeks.
Casey wore an orange polo shirt. No problem spotting him this time.
I wanted to meet Deena Kastor but was too cold to wait around.
Aunt Sherry knew I was racing but phoned. My heart sank seeing the missed call notification--"something bad happened during chemo...." It turned out she just needed to know if I wanted BBQ for dinner. I suppose the dark cloud will remain 'til the inevitable.
Casey, Voon, and I reached AllGood Cafe before the crowd. Life is all about timing. Good food. Great company.
Sunday, February 23, 2014
Cowtown 50k 2014 2/23/2014
_annual pre-pre Chinese New Year accident. 2014/1/22 Wednesday. Dark.
Less than 1 week into base phase of 2014, my training was interrupted by a horizontal tree. I stopped, thought about 2013 car accident, then walked around the obstacle. The leg brushed a mounting bolt.
In addition to an impressive hospital bill, the accident terminated the 6-week Cowtown preparation.
I skipped the remaining key training session during Liza's visitor on 2/13. I felt unfit and planned accordingly. Per Lucho (Tim Waggoner), I had sufficient cardio capacity to run 50k, just not fast.
_pre-race activities
Lunch with an old friend. We hadn’t sat down alone in decades. She chewed me out on lack of progress in relationship. We finally talked about her son’s death. I came to realize I held it against the parents to feel blameless. It wasn’t fun to face one’s own ugly sides.
She ordered enough food for 5 and gave me instruction for reheating 避風塘炒辣蟹 before eating started.
I pick up race packet from Casey’s, who had an optimistic agenda for his 50k in spite of illness. I admired that.
Plenty of leftover for dinner. Oil rice from spicy crab wasn’t the ideal pre-race food. I felt blessed having caring friends.
_pre race
Good parking was half the battle. I parked close to McDonalds and took pleasure in central heating and flushable toilets while Casey enjoyed solitude of a unlit porta potty.
I sipped coffee ‘til national anthem. “This is gonna cost me a potty stop.”
I strolled to the start in time to watch fast racers taking off. I was in no rush. I triggered the timing device 9 minutes after the gun. Plan: low heart rate. No race effort before 42k.
_Maffetone heart rate (131 ~ 140)
The HR reading stuck at 2-digit due to lack of sweat. The legs fatigued after 3 miles. “28 miles to go. This is gonna be a long day.”
5k pace = 8:55 /mile
2nd 5k pace = 10:00 /mile was depressing considering I ran 7:54 pace at the same HR 6 months ago.
I dosed out heartbeats like currency. By mile 15, cardiac drift made me poor and Maffetone unrealistic. I moved the threshold to 150. After the 3rd beer at mile 20, I slowed to walking.
_group exercise
Corral 4 was an interesting experience. A few color coordinated giddy runners led the wave. I followed and quickly penetrated corral 3. The momentum lasted around 10 minutes. I flew pass people every downhill but was the slowest climber in sight.
I was happy to see Donnie’s Bont jersey at Main Street. He looked steady and uncomfortable. He raced up the big bridge at mile 9. I walked--shackled by HR monitor. I met a Mar-like girl. We encouraged each other up the bridge.
random stock photo via google
Running through Stock Yards was fun. I saw no cow on brick road.
_thinning
Runners thinned out. The participants became quiet after half-full split. The struggle grew louder.
4:20 pace group caught me at mile 15, led by a social guy (PR = 3:38). Like Mike Tillman, he was ready to make best friends. We started talking heart rate, ex-wives, and relationships. A lawyerly runner posed the question: “Do you know why divorces are so expensive?” “Because it’s worth it.” Everyone joined the discussion. Good times.
By mile 19, the 4:20 group dwindled to 4 runners. I was the only one accepting beers.
_alcohol
Beer shots started after half marathon. Not the best pairing with blueberry Gu Roctane.
After the 3rd beer, the HR was over 150 even when walking. “Fat-adapted runner I am not.” I started to use buzz to gauge speed.
Buzz wore off couple miles later. I made no conscious effort to control power. I settled in the low 9’s on flats. HR hovered around 160.
_8k extension
The ultra-only stretch was lonely. The crowd vanished. The course was sparsely marked by photographers and volunteers. The hairpin turns did not inspire speed. My mood went south; I felt dejected from the weekend before and wondered where I should go from there.
I got tired of holding back. I stopped walking the climbs. I had been in motion for 4 hours. I wondered why. I decided the priority was to bring smile to the next volunteer during our brief encounter.
by event photographer
“你不必訝異無須歡喜,在轉瞬間消滅了蹤影” I sang the ancient song and crossed the marathon mark at 4:17:28.
"We have gels, Gatorade, beers, hamburger, everything!" The ultra course turnaround had cow on fire. I would've stopped if my car weren't so far away.
I didn’t expect to see Casey after turnaround. I thought he was done.
_strong finish
Fatigue level remained constant after 5k. I felt fuel surplus. GPS said 28.2x at mile 28 mark. I didn’t’ know the exact remaining distance but knew I was within minutes of a 5-hour finish. I thought about the minutes I literally pissed away.
Ultra and marathon courses shared the final mile. Einstein was right about speed being relative. Sub-9:00 felt like flying when everyone in sight was jogging Oprah Winfrey. I ignored my electronics. “Live in the present.” I imagine being pre-injured Ryan Hall leading bunch East Africans.
“2 more turns!” A volunteer shouted. I floored it. Body responded. It was glorious.
#'s
Finish time: 5:00:25
5k pace: 8:55
10k pace: 9:28
Half pace: 9:55
30k: 9:57
Full pace: 9:50
50k pace: 9:33
Gel: 6.
Beers: 3
Potty stops: 2.
Avg/max heart rate: 144/191 bpm
Avg/top pace: 9:33/4:42 /mile
Top quarter mile pace: 6:37
_ walk art district
Doris and his men
After hanging out with Lucas, I walked the art district.
To my relief, Kimbell Museum’s Piano Pavilion was not ugly. I wondered how Louis Kahn would feel about his exhibit area becoming a restaurant named The Buffet.
Amon Carter had Hopper and Rockwell on its walls.
I didn’t expect so many would recognized the finisher’s shirt. Locals stopped me on the street to express goodwill. That never happened to me at Dallas Marathon.
_long dinner
A winter Olympic ago, Chad led the pursuit, Apolo saved a relay medal, Shani was all smiles, and I expected to become the first inliner to skate 600k in 24 hours. I thought about the 4 years while getting through exoskeleton of the crab.
“What does a fish have to do to avoid becoming dinner?”
“What do I need to do to avoid regrets?”
The end was nearer.
Watching Olympic closing ceremony made me want to attend a ballet concert. I went for a more efficient solution. I emailed Tom Baker about Bolero at Meyerson.
Less than 1 week into base phase of 2014, my training was interrupted by a horizontal tree. I stopped, thought about 2013 car accident, then walked around the obstacle. The leg brushed a mounting bolt.
In addition to an impressive hospital bill, the accident terminated the 6-week Cowtown preparation.
I skipped the remaining key training session during Liza's visitor on 2/13. I felt unfit and planned accordingly. Per Lucho (Tim Waggoner), I had sufficient cardio capacity to run 50k, just not fast.
_pre-race activities
Lunch with an old friend. We hadn’t sat down alone in decades. She chewed me out on lack of progress in relationship. We finally talked about her son’s death. I came to realize I held it against the parents to feel blameless. It wasn’t fun to face one’s own ugly sides.
She ordered enough food for 5 and gave me instruction for reheating 避風塘炒辣蟹 before eating started.
I pick up race packet from Casey’s, who had an optimistic agenda for his 50k in spite of illness. I admired that.
Plenty of leftover for dinner. Oil rice from spicy crab wasn’t the ideal pre-race food. I felt blessed having caring friends.
_pre race
Good parking was half the battle. I parked close to McDonalds and took pleasure in central heating and flushable toilets while Casey enjoyed solitude of a unlit porta potty.
I sipped coffee ‘til national anthem. “This is gonna cost me a potty stop.”
I strolled to the start in time to watch fast racers taking off. I was in no rush. I triggered the timing device 9 minutes after the gun. Plan: low heart rate. No race effort before 42k.
_Maffetone heart rate (131 ~ 140)
The HR reading stuck at 2-digit due to lack of sweat. The legs fatigued after 3 miles. “28 miles to go. This is gonna be a long day.”
5k pace = 8:55 /mile
2nd 5k pace = 10:00 /mile was depressing considering I ran 7:54 pace at the same HR 6 months ago.
I dosed out heartbeats like currency. By mile 15, cardiac drift made me poor and Maffetone unrealistic. I moved the threshold to 150. After the 3rd beer at mile 20, I slowed to walking.
_group exercise
Corral 4 was an interesting experience. A few color coordinated giddy runners led the wave. I followed and quickly penetrated corral 3. The momentum lasted around 10 minutes. I flew pass people every downhill but was the slowest climber in sight.
I was happy to see Donnie’s Bont jersey at Main Street. He looked steady and uncomfortable. He raced up the big bridge at mile 9. I walked--shackled by HR monitor. I met a Mar-like girl. We encouraged each other up the bridge.
random stock photo via google
Running through Stock Yards was fun. I saw no cow on brick road.
_thinning
Runners thinned out. The participants became quiet after half-full split. The struggle grew louder.
4:20 pace group caught me at mile 15, led by a social guy (PR = 3:38). Like Mike Tillman, he was ready to make best friends. We started talking heart rate, ex-wives, and relationships. A lawyerly runner posed the question: “Do you know why divorces are so expensive?” “Because it’s worth it.” Everyone joined the discussion. Good times.
By mile 19, the 4:20 group dwindled to 4 runners. I was the only one accepting beers.
_alcohol
Beer shots started after half marathon. Not the best pairing with blueberry Gu Roctane.
After the 3rd beer, the HR was over 150 even when walking. “Fat-adapted runner I am not.” I started to use buzz to gauge speed.
Buzz wore off couple miles later. I made no conscious effort to control power. I settled in the low 9’s on flats. HR hovered around 160.
_8k extension
The ultra-only stretch was lonely. The crowd vanished. The course was sparsely marked by photographers and volunteers. The hairpin turns did not inspire speed. My mood went south; I felt dejected from the weekend before and wondered where I should go from there.
I got tired of holding back. I stopped walking the climbs. I had been in motion for 4 hours. I wondered why. I decided the priority was to bring smile to the next volunteer during our brief encounter.
“你不必訝異無須歡喜,在轉瞬間消滅了蹤影” I sang the ancient song and crossed the marathon mark at 4:17:28.
"We have gels, Gatorade, beers, hamburger, everything!" The ultra course turnaround had cow on fire. I would've stopped if my car weren't so far away.
I didn’t expect to see Casey after turnaround. I thought he was done.
_strong finish
Fatigue level remained constant after 5k. I felt fuel surplus. GPS said 28.2x at mile 28 mark. I didn’t’ know the exact remaining distance but knew I was within minutes of a 5-hour finish. I thought about the minutes I literally pissed away.
Ultra and marathon courses shared the final mile. Einstein was right about speed being relative. Sub-9:00 felt like flying when everyone in sight was jogging Oprah Winfrey. I ignored my electronics. “Live in the present.” I imagine being pre-injured Ryan Hall leading bunch East Africans.
“2 more turns!” A volunteer shouted. I floored it. Body responded. It was glorious.
#'s
Finish time: 5:00:25
5k pace: 8:55
10k pace: 9:28
Half pace: 9:55
30k: 9:57
Full pace: 9:50
50k pace: 9:33
Gel: 6.
Beers: 3
Potty stops: 2.
Avg/max heart rate: 144/191 bpm
Avg/top pace: 9:33/4:42 /mile
Top quarter mile pace: 6:37
_ walk art district
Doris and his men
After hanging out with Lucas, I walked the art district.
Amon Carter had Hopper and Rockwell on its walls.
I didn’t expect so many would recognized the finisher’s shirt. Locals stopped me on the street to express goodwill. That never happened to me at Dallas Marathon.
_long dinner
A winter Olympic ago, Chad led the pursuit, Apolo saved a relay medal, Shani was all smiles, and I expected to become the first inliner to skate 600k in 24 hours. I thought about the 4 years while getting through exoskeleton of the crab.
“What does a fish have to do to avoid becoming dinner?”
“What do I need to do to avoid regrets?”
The end was nearer.
Watching Olympic closing ceremony made me want to attend a ballet concert. I went for a more efficient solution. I emailed Tom Baker about Bolero at Meyerson.
Monday, January 13, 2014
Offseason 2013-2014
_plan
Duration: 4~5 weeks.
Yoga: 10+ sessions.
Inline: lots of short skates to get used to boots.
Outdoor cycling: get in aero position often.
Indoor trainer: watch a few movies.
Running: minimum running using minimalists’ shoes.
Calories ingestion: unlimited.
_actual: 12/15/2013 ~ 1/13/2014 = 4.1 weeks.
Weather had been outdoor wheel sports unfriendly.
1-month yoga pass.
Indoor trainer happened a few times but was awkward with the house guest.
3 run races as social events.
Gained 3 lbs in 4 weeks and slept better at night.
_activities
Skate
I skated around the house couple times a week. The Mojos were marginally useable 8 months after casting. I couldn’t bear the thought of another round of troubleshooting with the manufacturer after confirming its flakiness in Houston. It’s a shame. They’re beautiful boots.
I deleted annual payment reminder to Round Rock for Road Rash race from Quicken. I was sad.
Looked forward to Olympic speed skating.
--
Uptown Yoga
Even with history of yoga-related injury—including a spine surgery, yoga was a job benefit that was hard to let go.
Years after giving up yoga practice, I bought a month pass at the fast-food style yoga studio. The impersonal approach made me miss my past yoga teachers. My loss of flexibility and strength was in line with expectation.
Part of growing up was expanding used-to-could skills.
--
Carrollton Runners Club 1-mile and 5k 12/29/2013
1-Mile. All the rabbits stayed home. I led the field half way into the race and lacked motivation to hang on to 6:06 electronic pacer. The intensity was unfamiliar. I won the race with personal slowest 6:19.
5k. The legs felt dead after 1-mile race and 2 days of yoga. I set GPS to 7:11 pace. I finished with 7:03 pace, the slowest 5k in years.
Stephanie won over all 5k and shared her prize. The chocolate was delicious.
--
Dallas Runners Club Frigid 10k @ Winfrey Point, White Rock 1/4/2014
I abandoned the original plan of solo 5k and a yoga class to hang out with Casey and Voon. I also met Carrollton and Plano club friends.
The body was more used to yoga; the legs felt fresher than the previous race. GPS pacer was set at 6:57, 7 seconds/mile slower than 10k PR. Things stayed easy ‘til 6k. I followed Kisha Littrell who seemed to know what she was doing. I led for the final 2k as she developed difficulties holding pace.
I anticipated a sprint finish with Casey. We’re in the same age group for a few months every 5 years. I managed to keep my podium position with 43:12—13 seconds off PR.
This racing without training thing was fun. I was looking forward to the next race. I would be 44.992-year-old.
--
5 lb 11 oz, 46 cm 2014/01/07 at 9:41 pm
Boy Ville Wei Rakkolainen arrived.
Good job, Kay and Timo.
--
Lake Grapevine Runners and Walkers Club 15k 1/11/2014
I set GPS to 7:00 pace--aggressive considering my 21k PR was 7:03 pace with full preparation.
We stayed inside Casey's car 'til warm up time. I tried to psyche Voon up for her 5k: sub 10:00 pace, negative split.
5k and 15k started together but in opposite directions. Course had more elevation change than at White Rock. I shifted to a fast-walk heel-strike climbing. Lots of runners passed me ascending--I couldn't imagine these 7:00 pacers were all good climbers. I made up the speed going downhill; 1 runner didn't like my speed and expressed displeasure to his friend. Majority of the even-pace runners slowed down by 8k. I followed the same female age grouper Kisha.
6 miles into the race, 7:00 pace became challenging, but I was still chasing down competitors, Tony Stone being the last one. We ran side by side:
"That girl is kicking our ass."
"I'm gonna chase her."
"You want her phone number?"
Running made dumb conversation enjoyable. Tony encouraged me to take the lead and soon dropped off the pace.
I struggled to hold 7:00 pace and burned a match at every incline. At the muddy parking lot, a volunteer directed a car into my path. The adrenaline helped me to get over next section. Then my legs decided to quit. I went all out while Tony passed me using long and hairy legs. He was the only runner in sight capable of anything resembling 7:00 pace.
Result
1:06:14; 7:06 pace
_thoughts
My 3 race results were in line with preparation and VO2-based calculator. The prediction precision was satisfying, yet I wished I ran faster.
My blood chemistry changed with my 2013 diet. I performed in the same level as 2012, yet I wanted the old numbers back.
My greed bothers me.
_2014 fitness plan
No “A” races.
Main event: Montreal 24-Hour 8/23. Casey and I want a respectable result and fond memory but not structuring our daily life to optimize the race result.
I’ll start 2014 training on my 45th birthday. 2013 Maffetone experiment was fun. I want to learn more. Reading Maffetone was often infuriating; he forced me to consider the balance: fitness vs. health. In 2013, my encounter with the car and Jack’s bike crash affected my decision.
Run events:
Cowtown 50k. Run by HR.
Dallas Rock n Roll Half.
Solo long run. Need to recover for next race.
Irving Marathon. Attempt a PR.
Katy 5k.
Dallas Marathon.
Texas Whiner Double might wait another year.
Skate events:
Tour Dallas.
Mesquite Rodeo.
Philly. Will make an effort.
Montreal 24-hour.
Hotter n Hell. Might not happen <= Montreal.
A2A. I want to be there when Candy crosses 38-mile line.
Battle at Bear Creek. Hopefully get to see Duane.
It’s hard to plan sport events knowing they could be derailed by family health issues.
Duration: 4~5 weeks.
Yoga: 10+ sessions.
Inline: lots of short skates to get used to boots.
Outdoor cycling: get in aero position often.
Indoor trainer: watch a few movies.
Running: minimum running using minimalists’ shoes.
Calories ingestion: unlimited.
_actual: 12/15/2013 ~ 1/13/2014 = 4.1 weeks.
Weather had been outdoor wheel sports unfriendly.
1-month yoga pass.
Indoor trainer happened a few times but was awkward with the house guest.
3 run races as social events.
Gained 3 lbs in 4 weeks and slept better at night.
_activities
Skate
I skated around the house couple times a week. The Mojos were marginally useable 8 months after casting. I couldn’t bear the thought of another round of troubleshooting with the manufacturer after confirming its flakiness in Houston. It’s a shame. They’re beautiful boots.
I deleted annual payment reminder to Round Rock for Road Rash race from Quicken. I was sad.
Looked forward to Olympic speed skating.
--
Uptown Yoga
Even with history of yoga-related injury—including a spine surgery, yoga was a job benefit that was hard to let go.
Years after giving up yoga practice, I bought a month pass at the fast-food style yoga studio. The impersonal approach made me miss my past yoga teachers. My loss of flexibility and strength was in line with expectation.
Part of growing up was expanding used-to-could skills.
--
Carrollton Runners Club 1-mile and 5k 12/29/2013
1-Mile. All the rabbits stayed home. I led the field half way into the race and lacked motivation to hang on to 6:06 electronic pacer. The intensity was unfamiliar. I won the race with personal slowest 6:19.
5k. The legs felt dead after 1-mile race and 2 days of yoga. I set GPS to 7:11 pace. I finished with 7:03 pace, the slowest 5k in years.
Stephanie won over all 5k and shared her prize. The chocolate was delicious.
--
Dallas Runners Club Frigid 10k @ Winfrey Point, White Rock 1/4/2014
I abandoned the original plan of solo 5k and a yoga class to hang out with Casey and Voon. I also met Carrollton and Plano club friends.
The body was more used to yoga; the legs felt fresher than the previous race. GPS pacer was set at 6:57, 7 seconds/mile slower than 10k PR. Things stayed easy ‘til 6k. I followed Kisha Littrell who seemed to know what she was doing. I led for the final 2k as she developed difficulties holding pace.
I anticipated a sprint finish with Casey. We’re in the same age group for a few months every 5 years. I managed to keep my podium position with 43:12—13 seconds off PR.
This racing without training thing was fun. I was looking forward to the next race. I would be 44.992-year-old.
--
5 lb 11 oz, 46 cm 2014/01/07 at 9:41 pm
Boy Ville Wei Rakkolainen arrived.
Good job, Kay and Timo.
--
Lake Grapevine Runners and Walkers Club 15k 1/11/2014
I set GPS to 7:00 pace--aggressive considering my 21k PR was 7:03 pace with full preparation.
We stayed inside Casey's car 'til warm up time. I tried to psyche Voon up for her 5k: sub 10:00 pace, negative split.
5k and 15k started together but in opposite directions. Course had more elevation change than at White Rock. I shifted to a fast-walk heel-strike climbing. Lots of runners passed me ascending--I couldn't imagine these 7:00 pacers were all good climbers. I made up the speed going downhill; 1 runner didn't like my speed and expressed displeasure to his friend. Majority of the even-pace runners slowed down by 8k. I followed the same female age grouper Kisha.
6 miles into the race, 7:00 pace became challenging, but I was still chasing down competitors, Tony Stone being the last one. We ran side by side:
"That girl is kicking our ass."
"I'm gonna chase her."
"You want her phone number?"
Running made dumb conversation enjoyable. Tony encouraged me to take the lead and soon dropped off the pace.
I struggled to hold 7:00 pace and burned a match at every incline. At the muddy parking lot, a volunteer directed a car into my path. The adrenaline helped me to get over next section. Then my legs decided to quit. I went all out while Tony passed me using long and hairy legs. He was the only runner in sight capable of anything resembling 7:00 pace.
Result
1:06:14; 7:06 pace
_thoughts
My 3 race results were in line with preparation and VO2-based calculator. The prediction precision was satisfying, yet I wished I ran faster.
My blood chemistry changed with my 2013 diet. I performed in the same level as 2012, yet I wanted the old numbers back.
My greed bothers me.
_2014 fitness plan
No “A” races.
Main event: Montreal 24-Hour 8/23. Casey and I want a respectable result and fond memory but not structuring our daily life to optimize the race result.
I’ll start 2014 training on my 45th birthday. 2013 Maffetone experiment was fun. I want to learn more. Reading Maffetone was often infuriating; he forced me to consider the balance: fitness vs. health. In 2013, my encounter with the car and Jack’s bike crash affected my decision.
Run events:
Cowtown 50k. Run by HR.
Dallas Rock n Roll Half.
Solo long run. Need to recover for next race.
Irving Marathon. Attempt a PR.
Katy 5k.
Dallas Marathon.
Texas Whiner Double might wait another year.
Skate events:
Tour Dallas.
Mesquite Rodeo.
Philly. Will make an effort.
Montreal 24-hour.
Hotter n Hell. Might not happen <= Montreal.
A2A. I want to be there when Candy crosses 38-mile line.
Battle at Bear Creek. Hopefully get to see Duane.
It’s hard to plan sport events knowing they could be derailed by family health issues.
Saturday, December 14, 2013
Texas Whiner Marathon 12/14/2013 (4th failed attempt to BQ. This is getting old.)
2013 running season came to an unsatisfactory end. I looked for any long run to reduce wasted preparation. I found a tiny race 6 days after cancelled Dallas Marathon.
_goal
3:30.
Logistical details weren't readily available; I had the race time and address but not much else. "Whatever happens happens."
I didn't know how much fitness a runner was expected to lose 6 days after taper. My dance card was filled that week. "I can eat anything after December marathon," I'd been promising friends and family. It was unfair to ask others to change plans for my ruined "A" race.
Icy roads made training impractical, and I had no easy access to treadmill. I estimate 2 additional lb of dead weight. "Just carb load and show up. Dress warm. "
_turn of events
The email from race director 4 days before race:
1. The race registration was closed due to last minute sign ups. Head count = 100.
2. There ain't enough parking spaces, T shirts, and food. But the organizer was working on it.
3. This was a Boston qualifying course.
After 5 days of inactivity, the road cleared enough to run. It would be the only training run before the race: warm up, 1 mile at 6:30 pace, cool down. I felt sick during warm up and came close to puking. Sodium phosphate loading was the prime suspect. I had difficulty getting to 6:30 pace, in contrast to 6 days ago I had to reduce effort to bleed off speed.
The sick feeling came 2 more times that week. I ignored the issue but adjusted race expectation accordingly. I was puzzled by my lack of speed—6:30 mile were never an issue, even during off season.
New goal: finish safely & pukelessly. But make effort for 3:19:59.
_course
8.3 laps around Bachman Lake (next to Love Field Airport). Concrete pedestrian trail. No motor vehicle. 4 climbs per lap. The final stretch was in reverse direction.
Forecast: 43F ~ 40F, 92% humidity, 14 mph wind, cloudy.
_race
I found myself in the lead pack with another runner. He pointed out hazards and asked what I needed to qualify. "I'll take you through the first lap." Half lap later a tough looking dude wearing a hooded shirt passed us. He ran with some sinus issue and started to build a lead after a downhill. My guide stuck with me and left the course after the lap.
I sweated and threw away the T-shirt.
I saw no other participants before lapping the walkers. We encouraged each other. It was a 43F cloudy day; I dressed correctly for 7:33 pace. I didn't feel light and fast as previous week but was hopeful about holding the pace. I was aware half way of a marathon was at mile 20.
The lead guy was out of sight. I didn't care. I focused on each downhill. A girl caught up to me during lap 3. I stayed with her. She ran each mile slightly faster to win the half marathon. I was on pace by mile 14, but hamstrings started to tighten. It was Irving Marathon all over again except this time I didn’t have a 100k run to blame.
_no excuse
My strides fell apart. I wasn’t in form for 3:20 finish. I didn’t experience runner’s high—the data slapped me in the face.
I had a slow quarter-mile splits as I caught up to the distinct hooded shirt and red calf sleeves at a climb. We acknowledged each other but exchanged few words due to my limited Spanish vocabulary. It's nice to have someone to share the suffering.
Runners talked behind our backs, unaware how far their voices carried. We were referred to as “black and red socks,” “triathlete and the other,” or “Mexican and Asian.” Apparently I looked better than I felt.
Wind speed increased. Air temperature dropped. My pace slowed. I wish I had that T-shirt back.
Boston qualifying time was out of reach. I focused on winning. I surged at a climb and heard snot rocket struggling behind me. Mile 22 of a marathon was easier when being pursued. He caught back up during next 5k. My legs were so stiff; I climb the hills rocking side to side.
2 of us completed lap 8 shoulder to shoulder—an amateur Iron War. He paused at the final water stop. “Really!?” I surged up the hill. I held the image of Macca running away from Raeler in 2010. I made the U-turn. I saw my chaser with no fight in his eyes. I high-fived everyone and smiled to phone cameras at finish line. I was 15 minutes behind a goal that felt realistic just an hour ago.
_post race
Volunteers and half marathoners congratulated me. A few knew what I was after, "sorry you didn't qualify." I felt lots of things; mostly I felt cold. I hugged the course volunteers for warmth and emotional support. I did not cry.
The hooded shirt guy and I exchanged a smile and a few words. I didn't understand his words. He wasn’t even Latino.
I attempted to work the water station after putting on ski jacket. A volunteer suggested that I eat a sandwich instead. I walked the course to encourage runners. I accidentally dropped the Subway plastic bag. I stepped on it before the wind carried it away. I spent the next 20 seconds attempting to pick it up. A volunteer finally came to help.
My left calf cramped as I got in the car. I was glad I didn’t buy that stick shift in 2006. My mood improved as the car warmed up. Completing a marathon was always worthy of celebrations.
I won a race!
_goal
3:30.
Logistical details weren't readily available; I had the race time and address but not much else. "Whatever happens happens."
I didn't know how much fitness a runner was expected to lose 6 days after taper. My dance card was filled that week. "I can eat anything after December marathon," I'd been promising friends and family. It was unfair to ask others to change plans for my ruined "A" race.
Icy roads made training impractical, and I had no easy access to treadmill. I estimate 2 additional lb of dead weight. "Just carb load and show up. Dress warm. "
_turn of events
The email from race director 4 days before race:
1. The race registration was closed due to last minute sign ups. Head count = 100.
2. There ain't enough parking spaces, T shirts, and food. But the organizer was working on it.
3. This was a Boston qualifying course.
After 5 days of inactivity, the road cleared enough to run. It would be the only training run before the race: warm up, 1 mile at 6:30 pace, cool down. I felt sick during warm up and came close to puking. Sodium phosphate loading was the prime suspect. I had difficulty getting to 6:30 pace, in contrast to 6 days ago I had to reduce effort to bleed off speed.
The sick feeling came 2 more times that week. I ignored the issue but adjusted race expectation accordingly. I was puzzled by my lack of speed—6:30 mile were never an issue, even during off season.
New goal: finish safely & pukelessly. But make effort for 3:19:59.
_course
8.3 laps around Bachman Lake (next to Love Field Airport). Concrete pedestrian trail. No motor vehicle. 4 climbs per lap. The final stretch was in reverse direction.
Forecast: 43F ~ 40F, 92% humidity, 14 mph wind, cloudy.
_race
I found myself in the lead pack with another runner. He pointed out hazards and asked what I needed to qualify. "I'll take you through the first lap." Half lap later a tough looking dude wearing a hooded shirt passed us. He ran with some sinus issue and started to build a lead after a downhill. My guide stuck with me and left the course after the lap.
I sweated and threw away the T-shirt.
I saw no other participants before lapping the walkers. We encouraged each other. It was a 43F cloudy day; I dressed correctly for 7:33 pace. I didn't feel light and fast as previous week but was hopeful about holding the pace. I was aware half way of a marathon was at mile 20.
The lead guy was out of sight. I didn't care. I focused on each downhill. A girl caught up to me during lap 3. I stayed with her. She ran each mile slightly faster to win the half marathon. I was on pace by mile 14, but hamstrings started to tighten. It was Irving Marathon all over again except this time I didn’t have a 100k run to blame.
_no excuse
My strides fell apart. I wasn’t in form for 3:20 finish. I didn’t experience runner’s high—the data slapped me in the face.
I had a slow quarter-mile splits as I caught up to the distinct hooded shirt and red calf sleeves at a climb. We acknowledged each other but exchanged few words due to my limited Spanish vocabulary. It's nice to have someone to share the suffering.
Runners talked behind our backs, unaware how far their voices carried. We were referred to as “black and red socks,” “triathlete and the other,” or “Mexican and Asian.” Apparently I looked better than I felt.
Wind speed increased. Air temperature dropped. My pace slowed. I wish I had that T-shirt back.
Boston qualifying time was out of reach. I focused on winning. I surged at a climb and heard snot rocket struggling behind me. Mile 22 of a marathon was easier when being pursued. He caught back up during next 5k. My legs were so stiff; I climb the hills rocking side to side.
2 of us completed lap 8 shoulder to shoulder—an amateur Iron War. He paused at the final water stop. “Really!?” I surged up the hill. I held the image of Macca running away from Raeler in 2010. I made the U-turn. I saw my chaser with no fight in his eyes. I high-fived everyone and smiled to phone cameras at finish line. I was 15 minutes behind a goal that felt realistic just an hour ago.
_post race
Volunteers and half marathoners congratulated me. A few knew what I was after, "sorry you didn't qualify." I felt lots of things; mostly I felt cold. I hugged the course volunteers for warmth and emotional support. I did not cry.
The hooded shirt guy and I exchanged a smile and a few words. I didn't understand his words. He wasn’t even Latino.
I attempted to work the water station after putting on ski jacket. A volunteer suggested that I eat a sandwich instead. I walked the course to encourage runners. I accidentally dropped the Subway plastic bag. I stepped on it before the wind carried it away. I spent the next 20 seconds attempting to pick it up. A volunteer finally came to help.
My left calf cramped as I got in the car. I was glad I didn’t buy that stick shift in 2006. My mood improved as the car warmed up. Completing a marathon was always worthy of celebrations.
I won a race!
Sunday, December 8, 2013
Dallas Marathon 12/8/2013 (3rd failed attempt to BQ)
I decided on this Boston qualifying event at mile 25 of Irving Marathon. The timing wasn't perfect: 2014 Boston Marathon spots were unlikely to be available by December, and the Danube trip would impede my normal 14-week preparation. There were only so many such "A" events left in these legs--"seize the opportunity while you can."
_goal
3:19:59
_training
I went to the high school track after Danube trip for MAF test and was dismayed by amount of fitness lost in 15 days. I thought my nearly daily skate/run was sufficient to stay in shape. A2A restored some confidence in my fitness.
I acquired 9-week program from Runners' World and followed the weekly mileage but not the pace. 6.5 years after the first marathon, I learned 8:30 was not a good recovery pace for this body. The peak weekly mileage approached 50.
_technique
I acquired a metronome and confirmed my running cadence was closer to 92 than 96. Yeah, off-by-4 is natural given I counted strides in 15 seconds, not a full minutes.
Plantar fasciitis reared its head from time to time but no longer impeded my training. The shoe collection continued to be dominated by light and flexible flats.
I watched "Gliders vs Gazelles" (http://www.youtube.com/watch?v=tJWPwVF30yo) and was mesmerized by Carfrae's running form. The video convinced me the need to settle on the ugly glide, but I was unable to shake the image of gazelles' hind leg angles. Carfrae's strides at 2013 Ironman championship was a beautiful sight. The experience felt like double push.
After months of obsession, I participated in Newton's analysis at Trishop and was pleasantly surprised I ran more like Rinny than the gliders.
[snipped off video]
_diet
My body went into withdraw after September vacation where I ingested large quantity of dairy, alcohol, and processed food. I gained 4 pounds in 15 days. The first week home I was unable to run an hour without GI issues.
I resumed my normal diet and achieved race weight by A2A. I was so in tune by November, I could feel my body weight with half-pound precision each morning. Family meals threw a few curve balls, but race week weight control was near perfect.
_final week
I often struggled with the last long run 7 days before the race. Not this time. This was the first winter training block I didn't crash due to drop foot.
The left knee healed.
My preparation wasn't as aggressive as 2011, but I felt confident about my 3rd attempt at Boston qualifying time. I just needed reasonable weather and clothing. I became obsessed about my food source; it's one of the few remaining controllable things that could derailed the race.
I unwrapped my final pair of Green Silence for the 2x1600. The new shoes felt unbelievable. It was so difficult to observe the speed limit, I cut the session short by 300 meters--"Just do the minimum. Save it for the race day."
I missed coffee. I visualized the weight gain sessions after the race.
_race
Cancelled due to weather.
Saturday, November 9, 2013
Battle at Bear Creek 11/9/2013
The races involved 2 things I sucked at: left turn and counting laps.
I signed up in April and was on the fence about inline racing 4 weeks before running Dallas marathon, my 2013 "A" race. Simmons Racing’s attendance tipped the scale: I was desperate for my boots to become usable.
_logistics
Driving races are simple. I threw bunch stuff into the car Thursday night, including all 3 pairs of Simmons customs. I left work early Friday hoping to beat Houston rush hour traffic.
I wanted to hang out with Danube friends after race but didn’t know when I’d be available after the race. I’d call after race. If I hurried, I could meet Keith Wegan before his departing Dallas for rest of his skate across Texas.
_preparation
I delayed the easy week on my running schedule.
I turned down Donnie and Doris’ margarita invite and stayed in the hotel room to read ultra-runner
關家良一’s book. I barely skated after A2A; I set my Bear Creek expectation accordingly.
_300 meter
I had no clue how to race 300 meters. No one I asked was able to articulate pacing in a useful way. I considered asking Eric Gee buy didn't want to use a
牛刀 to kill the chicken.
My left knee didn't healed after A2A. I played it safe: start easy, focus on form, go hard after half way. I peaked at 24 mph, averaging 21.4 mph. Top 4 guys averaged 27+ mph.
Result: 00:33.58 (21.4 mph)
_Simmons
David Simmons arrived! We went to work right away. 2008 Mojo issue was obvious—reverse April change and shave the mounting blocks. We wasted time looking for tapes and writing tools. I wished Dave had the personality that would ask me to prepare such things.
2013 Mojo were hairier. It was hard to focus on all 3 symptoms in midst of other Simmons customers. I was determined to make progress before leaving Houston.
_10k
My 10k race included pro masters but no pros. I looked for the widest steady racer to suck wheels. Theoretically I only needed to go hard for 15 minutes then hold off competitors.
The start was a zoo as the indoor skaters crowded the front. I overestimated my maneuverability and came close to skate off the road. I blamed the new 110mm set up that was 16 mm higher than what I was accustomed to. "This is gonna be a long day." John later apologized for pushing me at the turn. A few simple words restored my confidence.
Mike didn’t make the corner. 8 stitches.
[photo from FB]
Everyone was stopped before end of lap 1 due to timing issue. My left knee was stiff. I abandoned any race ambition. "Just have fun. Make sure David Simmons doesn't get away before fixing the boots." I visited washroom.
I missed the 2nd start and technically had a 100-yard advantage. I came to a complete stop, let the fast guys go by, then started chasing. I caught the group wondering how I’d be penalized.
I was able to identify other 19 mph turn-challenged skaters. We quickly formed a pack and stayed together.
Hernan won pro master. Alex didn't optimize his race mistakenly thinking it was a point race.
Renee told me not to worry about the false start.
Result: 19:16.00 (19.35 mph)
_Simmons part 2
Eager customers wanted David’s unique product. Jennifer assured me they’d be there all day. Spending another night in Houston wouldn’t be end of the world. I considered calling Brock for free lodging and a tour of his media business.
I warmed up for the 21k race while Jason sat in the casting chair. Jason missed the final race.
_half marathon
The pace stayed slow for the first lap, then someone picked up the pace after the headwind section. I let the big pack go and was dismayed no one else stayed with me. I rolled at 10 mph before Bob and John picked me up. I was favoring right leg but felt confident with the frames; I was getting away with using new equipment on the race day.
[orderly start, photo by Doris]
Bob attacked. I assured my pack --"he's not getting away." Secretly I wished for Bob to fly away. He survived many minutes before we took him back in.
We picked up overly optimistic racers; most were too fatigued to stay in. Pros lapped us, trailed by skaters unaccustomed to 22 mph average speed. I jumped pack; John and Bob let me go.
I stopped worrying about knee injury and focused on my form. I felt capable of hold 18 mph all day.
Remaining laps were routine: the small pack skated cooperatively; I practiced crossovers; a young indoor skater kicked my shins; I had no clue what lap I was on.
I saw Bryan’s 80mm wheels after pros completed half marathon. I chased. An extra lap never hurt anyone; in case everyone miscounted, I’d be the winner.
Half marathon time: 42:55.38 (18.37 mph)
Splits:
20.4
19.8
16.2
18.5
18.3
17.8
17.3
17.9
17.4
20.1
18.4
18.9
18.1
17.6
18.2
18.2
18.0
_Simmons part 3
The booth was a zoo while everyone waited for delayed award ceremony.
I put on running shoes for scheduled easy run. Every few laps, I stopped at the shelter to check on award status. Outdoor skaters socialized. Indoor kids practiced basketball before their Sunday indoor race. I ran 10k before award started. Simmons packed its booth.
I got 2nd in my age group. Casey could’ve won open category if he was there. We would skate 2014 Montreal Duo, almost definitely.
David used the heat gun on my boots after awards. The 2 hot spots took several iterations to identify. Jennifer was resigned that lunch would be delayed ‘til dinner time; David told me not to worry about it. 2 of us talked about topics that interested me: bike wheels, power meter, Olympics. I asked him why he stopped casting weighed feet; the change was one of the reasons my shinny boots were unusable.
_post event
I said goodbye to Dan as his wife came to rescue him from locking key in his car.
It was 4 pm by the time I got back to car. No time to hang out with Danube friends. No time to run at Huntsville State Park.
It felt like yesterday when I DNF’ed the 50-mile run race in Huntsville. Events cancel; sports evolve; sicknesses occur; people struggle; lives go on.
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