McGuires 5k Prediction Run

Yes, that's the shirt I wore for the race event. A 9:00 start meant I could sleep in and still have time to drive 60 miles to the race. Arrived way too early as usual. Did a warm up run, but was completely cooled down by the time the cannon went off.

Plan was to stick with Steve, as he led me perfectly in the 15k a few weeks back. After 200 meters we were running into a really strong wind. I was just trying to duck behind someone and had lost Steve already. So much for a plan. As it turned out, I was never more than 10 meters from him.

First few miles felt like I was going too fast, which is what I expected for a 5k. Hard to tell if I was since we were not allowed watches and there were no mile markers.

The last section of the race is when my lack of leg speed and strength showed. Steve, Anna, and another other girl started pulling away. I knew it was happening, and there was nothing I could do about it. I tried working harder, and it felt like my heart rate went up, but my speed didn't increase. Next year my 5k's will be fast. Next year.

Post race party was great. Music, costumes, friends, perfect weather, Irish Wakes, beer, stew, everything. If I only do one event party next year, this is the one.

Almost forgot about the results. Prediction 18:59. I thought I could run 18:30, but I wanted to surprise myself by going faster than my prediction time. Ran an 18:55, which was good enough for 9th of about 300 in my age group. No hardware, but close.

Video

Every blog has a video, right? This is as good as any. I like it.

Double Bridge Run

06 February, 2010
Weather - low 40's and slight tailwind entire way

Goal:
Originally I thought 6:20 pace would be an excellent goal. I've been struggling with my tempo runs (sub 6:10), and this pace would give me a chance to go a little slower than my tempo goal and see how long I could hold it.

Flashback - Last winter I remember sitting down with Paul to create a marathon plan to finish sub 3:10. He said my tempo runs should be at 6:20 pace. I couldn't do 3 miles at that speed, and tempo runs were as long as 4 miles.

I really wanted company, and I was hoping I could keep up with someone I knew. After talking with Jeremy and Steve, we concluded that a goal of sub one hour would be a good. I was happy that I'd have not just one, but two buddies to run with.

Pre-race nutrition was my standard bananas and Ensures. 2 of each if I recall correctly. No reason to change what isn't broken. Linked up with Steve and Jeremy at the start line, but I didn't have time to find any of my co-workers that were running. Next time maybe I'll show up earlier.

First few miles:
It seemed like we looked at our watches a lot at the beginning. We wanted to be around 6:24, and we were spot on. 6:23 and 6:22 the first 2 miles. Just like the entire race, Steve did a great job of saying things here and there to keep us focused without getting bored. After about 2 miles I was getting really anxious to pass people, which is probably why the pace went up just a bit to 6:18. Steven or Jeremy would notice the pace going up just a bit and say something.

Three Mile Bridge:
People were now spreading out, which made it easier to resist the temptation to speed up to pass. Before the hill in the middle of the bridge, Jeremy let us know that he did not want to go into debt at this hill. Steve agreed, and I thought it made sense. At we neared the top we could hear some nice relaxing music. Relaxing? It sounded like something they would play at a tiki bar on the beach as people relaxed on the hot beach with a cool drink. Not exactly motivating. I thought of mentioning something about Mark's music being better suited for this, even though we made fun of him listening to Boom Boom Pow in his minivan. However, I stayed quiet in an effort to conserve energy. As we finised the bridge it looked like a water stop was ahead, so I took my gel.

There was no water, just a crowd of people and a bad taste in my mouth with no way to wash it out. Splits were 6:19 to start the bridge, 6:20 over and down the hill, and 6:25 finishing the bridge.

Gulf Breeze to end:
10k done and still felt great. Not sure when, but I remember Jeremy mentioning that his knee was a little sore. We picked it up to 6:14 pace for mile 7. About half a mile later I was too tired to look around, but I asked Steve if Jeremy was still here, and he said no. He told me fatigue was setting in and I shouldn't let him hold me back. Right around this time he said we didn't have much time banked to reach our goal. That made me nervous, so I pushed to get to the top of the last hill with a little bit of time banked. Mile 8 was 6:12. Now only 1.3 miles to go, and all three little hills were done, and a little more time banked. In addition to that, Boom Boom Pow was playing at the top of the hill. Almost funny enough to make me laugh.

At the end of the second bridge I found Johnny. I said a few words and focused on finishing the last mile strong. Knowing that at least 2 people I knew were behind me, I wanted to keep good form and look like I wasn't hurting or tired. No idea why that's important to me. There were
footsteps close behind, which kept me from slowing down. I didn't want to look back, but I really wanted to know who it was! So frustrating. I maintained 5:58 pace for mile 9, which hurt. The last .3 was around 5:50 pace thanks to the sound of those darn footsteps pushing me. Found out that the person behind me was Johnny. When I passed him I thought I was going a good bit faster than him, but he said he didn't have a reason to push the last mile until I passed him, so he picked it up. Love competitive people. :)

Post race I was cold. Next time I'll have extra clothes at the finish. However, the food was good, the beer was good, and I found at least 6 coworkers that I didn't see at the start of the race. Looking forward to doing this race again next year.

Splits – 6:23, 6:22, 6:18, 6:19, 6:20, 6:25, 6:14, 6:12, 5:58 Total 58:37

Boston Training Plan

2009 Yearly Totals

Total:
382 Hours
Per Month - 31.8
Per Week - 7.35

Bike:
174 Hours
3032 Miles
Per Month - 14.5 hours / 252 miles
Per Week - 3.4 hours / 58 miles

Run:
198 Hours
1489 Miles
Per Month - 16.5 hours / 124 miles
Per Week - 3.8 hours / 28.6 miles

Swim:
7 Hours (yes, per the year)

The funny part is my 7 hours of swimming includes the 3 mile bridge swim, and the 2.4 mile IM swim.

Ironman Cozumel Race Report

2 months after the race, maybe I should post some info on this race.

Training:
According to my training log, I averaged 8.1 hours per week for the 36 weeks before the race.
bike - 56% and 81 miles/wk
run - 41% and 25 miles/wk
swim/other - 3%


Prerace:
2 bananas @ 5:30
1 GU @ 6:45
40-50 oz water
very liberal with body glide and suntan lotion


Prediction - 1:30 to 1:45
Result - 1:08:02 (everyone was 10 to 15 min faster than expected)
Swim: 130 of 183
Had to pee from start but couldn't make myself in water.
Stopped 3 times to empty water from goggles but it never helped. Eyes burned for about half the race.
Arms started feeling fatigued about 15 min into race - big lack of swim training.

T1:
9:03
small water bottle
Lots of chamois buttr and more suntan lotion
peed for a really long time

Bike:
Prediction - 17.5 to 18.6MPH
Result - 6:13:22 (18MPH)
Items to improve on.
1. Work on adding water to aerodrink. After failing twice I came to a complete stop at more than half the aid stations to fill it.
2. Just because there are 5+ bikes in front of me doesn't need I have to pass them all in 20 seconds. Ride my own race.
3. Mix the infinit morning of, not the night before. All the powder settled and became syrup at the bottom, and water at the top.
4. Determine an upper HR limit to use in addition to feel and avg speed.

other bike details.
1800 cal of Infinit
400 cal of GU
17 aid stations
1 filled wrong chamber
2-7 filled small chamber (x6)
8 no water avialable
9-12 filled small chamber (x4)
13, 15, 17 skipped
14, 15 filled small chamber (x2)
Total water - small chamber 17x13=221oz
started with 20 Endurolyte pills and used 10
no bathroom breaks on bike
stomach hurt, but I had high hopes it was due to being bent over in aero position. Best guess on cause of stomach was too hard on bike, and/or cal per hour at start was too high from all the powder settling to bottom of chamber overnight.
lap 1 18.7mph, 140HR too much passing packs then backing off
lap 2 18.2mph, 137HR felt like perfect pace for the course
lap 3 17.4mph, 136HR lap was missing one fast section the other 2 laps had. went easy last 8 miles to settle stomach

T2: 5:03
fresh socks
small water bottle
lots of petroleum jelly
Did not "have" to pee, but was able to some. Assumed hydration was not bad.


Run:
2 GU's
1 banana
4-5 orange peels
4 ritz crackers
2 servings of coke
h2o as I could stomach it
Goal - 3:45
Result - 5:10:28
Legs were able, but the stomach was not.
Mile splits 8:01, 8:47, 15:24, 9:15, 9:38, 9:00, 8:48, 10:24, 11:47, 13:34, 18:43, 15:59, 15:46, 9:18, 8:47, 11:25, 9:21, 9:01, 12:17, 10:09, 12:28, 11:48, battery died...

At first I thought that my stomach would feel better the longer I ran due to not being tucked into the aero position on the bike. That thought lasted 2 miles. The entire 3rd mile I walked, took in water, endurolytes, 1 gel, and an orange slice. I knew a great marathon wasn't going to happen if I walked an entire mile, but I was still hopefull for a sub 4:00 if my stomach started feeling better. Between the last part of the bike, and first part of the run, I probably took in 200 calories during 2+ hours. I had hopes that 15+ min of a lower HR would start to digest the calories. If felt like the calories in my stomach just needed time to start working. In retrospect, maybe I should of kept dumping the calories in. Most likely that would of made me vomit, which probably would of helped.

After running miles 4-7, I stopped and told my wife the 2nd lap was going to be really slow. Stomach was getting worse every mile. After that, my pace changed from slow and painful, to walking and soaking it in. Any hope of reaching a time goal was blown, and I was cool with that. It was a relief to realize my "race" was done. The only thing left was to walk across the finish line, which was 18 miles away. The next 4 miles I walked every step. I tried coke (yuck), ritz crackers, a banana, and lots of water. My main concern was avoiding a ride in the ambalance due to dehydration.

Halfway into the marathon I did attempt to run again, but the expectations were not high. Without nutrition, I knew I couldn't sustain of good pace. The last thing I tried to eat was before mile 13, and I had no intention of eating anything else. I assumed I'd finish around the 15 hour mark, but apparently I can't think on an empty stomach.

Total: 12:45:58 (101 of 183 in AG)

Calorie Tracking

After one month of trying to track calories, I only managed to keep count on 8 days. It's a start.
Date Calories/Fat(%)/Carb(%)/Protein(%)
11-05-09 3453/31/52/16
11-06-09 3201/35/40/26
11-11-09 3603/28/55/17
11-12-09 2836/29/56/14
11-17-09 2904/25/60/15
11-18-09 2973/27/59/14
11-19-09 2945/22/62/17
11-20-09 2295/18/64/18 (dinner skipped or not logged)
11-23-09 2325/25/63/12 (dinner skipped or not logged)
12-03-09 3683/27/60/14