Friday, December 14, 2007

Tuesday, December 04, 2007

Sunday, December 02, 2007

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Marathon pic

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Thursday, November 29, 2007

Sunday is the big day

So the day of the race you can go here and somehow monitor my progress http://www.lvmarathon.com/ (bib number 4248) I am also going to try to Phlivunningog (phone live video running blog?) taking videos from my phone every few miles and post them to the website at (http://bakerblog2.blogspot.com/). This is easily the best idea I have ever come up with.


video

Monday, November 12, 2007

20


View Larger Map

The run took almost 4 hours so this could be a long post.
Garmin Data (link)

Saturday night I decided to go with some asian (rather than italian) carbo loading at the sushi bar. The kids got some other food that came with rice so I really did load up and I think from an energy standpoint I did what I could to be ready. I didn't get to bed until about 12:00 which was clearly a mistake. I think it hurt my overall energy and probably recovery but I was sort of nervous and couldn't wind down (I also got sucked into watching the classic AZ v. Gonzaga 2003 2nd round NCAA tournament game on ESPN classic).

For this long run I wen with a headband (I'm a sweaty bastard), my lightweight running jacket over a sleeveless dri fit shirt, shorts and spandex, my water belt (phone, water, energy blocks and money) and my running hat tucked in the belt for when the sun came up. I also wore my old shoes, by old I mean the pair I bought at the beginning of training. I think I have upwards of 100 miles on them and was thinking this might be their last long run.

The alarm went off at 4:30 and I snoozed at least once and after all the preparations didn't get on the road until right about 5:30. It was insanely beautiful out, not too cold and no moon so the sky was full of stars. It wasn't long before the sun started to color the sky over the Rincons which was chasing away my view of the stars so I made a minor course deviation to start heading west sooner than originally planned. This was double good because now I get the fantastic star show directly overhead and the city lights out to the west.

I did all of the climbing I was going to do in the first 3 or so miles which coincided nicely with hitting the 3 mile cruise point. I felt good and strong. I was walking at the even # miles for about 20 seconds to drink some from the water bottle. Based on past experience I can get to about 10 or 12 miles using this method. I wound up swinging through the 7-11 at Broadway and Craycroft to get a Gatorade. The lady thought I was insane when I paid with a $5 for the $1.29 bottle and didn't want the coins back. Nothing really to report up to that point but I did have a breif and terrifying bit of chest pain right around mile 12. It only lasted about 1 second but nearly doubled me over. I watched the HRM carefully for the next 5 minutes and nothing seemed amiss so I pressed on.

I brought the shot blocks and took some at roughly mile 5 and 10. The idea is that you take them aobut every hour. I skipped eating at 15 for some reason that I can't recall and I think this put me in a deficit which I'm guessing I felt in post race.

A little after 13 is where I started to get tired. At some point (I think around 16) I started taking a little water and walking a bit every mile. No muscle cramps or other problems but my feet really started to get sore from the pounding. Each time I walked it got harder and harder to start running again. In the last 1.5 miles I was walking a bit at each 1/2 mile. Running up University toward Old Main was the perfect ending. Tina and Sophia were playing in the grass waiting for me and Soph ran with me for the last little bit.

It was incredibly tough, easily the hardest exercise I've ever done. I finished in almost exactly 3:50 which beat my expectation by 10 minutes and means I may be able to get done under 5 hours for the big day.

Post race was pretty brutal. I ate grapes and bagels and drank Gatorade immediately after to replace the energy. I think I'd add some OJ or other fruit stuff like an apple. I slept for 4 hours and woke up with a horrible headache that was on again off again all the rest of the day. After muching all day, it was 11 PM before I could actually choke down some solid food.

I wasn't totally dead at the end of the run but the last 6 are going to be tough, no question about it. I think wearing my new shoes will help too as they have alot fewer miles on them. I'll be sure to take in calories at 15, 20 and maybe even 25 to prevent being so much in deficit at the end.

Wednesday, November 07, 2007

Longmont Training #2 - 10 Miles

Garmin (link)

It was hard to roll out of bed this morning at 4:30 again but I only hit the snooze button once and was on the road at 5 exactly. I had only a vague notion of where I was headed and started off by heading to a bridge over Left Hand creek where I turned around yesterday. I found a path running along the bridge that ran through something called a Greenway area and despite having no lights, I sorta found my way through. The path crossed back under the road my hotel was on and went on into a neighborhood where I crossed and recrossed the water several times. One of the bridges instead of having a concrete floor for the pedestrian lane had only a steel mesh substance that I KNEW was going to collapse both times I crossed it. I stopped under one bridge for a sneaky pee. I hate doing this but when needs must.... I am finding that the first 3 miles are the 'hardest' motivationally speaking. Once I get past that 3 mile barrier for some reason I can settle into a cruising mode. So with walking water breaks at even numbered miles, a pee break and a stop to make a phone call (had to cancel my ride to the office) I came very close to finishing the 10 miles at a 10 minute pace.

It was brutally cold and I was running along a creek or through parks for most of the way. I think the weatherunderground site is in town so my actual temps must have been lower. I dropped the gloves about 4 miles in and my face went numb at around 5 miles. It was so cold that the skin on my legs was still cold to the touch after about 10 minutes in the shower.

Time

5:00 AM

5:03 AM

5:08 AM

5:13 AM

5:18 AM

5:23 AM

5:28 AM

5:30 AM

5:33 AM

5:38 AM

5:43 AM

5:48 AM

5:53 AM

5:58 AM

6:00 AM

6:03 AM

6:08 AM

6:13 AM

6:18 AM

6:23 AM

6:28 AM

6:30 AM

6:33 AM

6:38 AM

6:43 AM

6:48 AM

Temperature

23.6

23.5

23.5

23.6

23.9

23.8

23.9

23.9

24.1

24.1

23.8

23.5

23.5

23.6

23.8

23.9

24.1

24.1

24.2

24.2

24.1

24.1

24.1

24.4

24.5

24.5


Tuesday, November 06, 2007

Boulder Training #1

I'm in Boulder this week for a bunch of meetings and am due training runs of Tuesday = 5 miles, Wednesday = 10 miles, Thursday = 5. Up at 4:30 AM today to get this one in before having to meet my ride in the lobby at 6:45. I always get crap for being gadget man but today requires a load of gear: Garmin watch + HRM, Ipod Shuffle, long sleeve dri-fit shirt, windbreaker, reflective vest, nike tights (looks dead sexy and works great), dri-fit socks (the green Go-Zilla ones with the yellow monsters on them), race shoes (I have 2 pairs of the GX220...the red ones are for races), water bottle belt (water, phone and room key), knit cap and gloves.

The lady at the desk offered that I should head down to the Longmont Rec Center as they have lots of trails. Good plan except that it was pre-dawn and there were no lights so I stuck to the roads. I felt good all the way through and took off my gloves for the last 2 miles as the sweat was really building up.

Garmin Data (link)

Weatherunderground Info (link)


Time

Temp

4:57 AM

27.20

5:02 AM

27.20

5:07 AM

27.00

5:12 AM

26.90

5:17 AM

26.70

5:22 AM

26.30

5:27 AM

26.00

5:32 AM

25.70

5:37 AM

25.30

5:42 AM

25.00

5:47 AM

24.50

5:52 AM

24.20

5:57 AM

23.80


Sunday, October 28, 2007

Tinfoilman Photo Finish

Simply put, my best tri ever. I felt strong throughout and finished with my best bike, run and overall time. Some pictures (link), my Garmin data (link it is kinda goofy because I forgot to start it until I was down the road a bit and didn't stop it until a while after I finished) and the overall results (link).

My historical data:

Date

Swim

Bike (Transition)

Run

Total

10/02

19:00

50:22

32:51

1:42:13

10/03

18:43

45:31

32:50

1:37:04

3/04

18:03

47:25

33:10

1:38:38

10/07

18:25

42:12

28:03

1:28:41


Collier and I carpooled as he is the guy with the dual bike rack on his car and Tina and the kids were coming down alot later. We racked the bikes and laid out our gear which is a whole process in itself. Most people put down a towel and then spend about 20 minutes obsessing over exactly how to lay out their gear for the quickest transition. Next comes the body marking. Unfortunate volunteers write your race number on each shoulder, the thigh just above the knee and put your age on the back of your right calf. I can only assume that the age thing is there to motivate you as you go around chasing people older than you. I saw an 80 (!!!!!) year old women getting out of the pool and paced my bike for a lap off a 72 year old man who damn near dropped me on the speedway climb from euclid to campbell. The should make anyone over 65 wear an eyepatch and carry a parrot.

The swim is first and we were in the 3rd wave of swimmers to start around 7:20. The idea is that they group you by your projected swim time so that each wave will finish roughly on a predictable schedule. The wave before ours was mostly the relay groups which featured several little kids that were swimming super fast. The lady in my lane in the prior wave was the last one to finish from that wave so I didn't get to do much warm up and was in the water about 90 seconds before the start. Collier who was all amped for a good swim time must not have heard the starter say that we had 15 seconds before start and decided to do a 50m warmup. Our lap counter and I screamed at him but to no avail. They started the race about the time he was at the far wall 25 m away. Obviously he caught up to and passed most of us but I don't think got the swim time he was capable of. I swam fine, felt strong throughout I'm just not very fast. I also constantly lose count of how many laps I've done. I popped up and asked 2x and was off by 2 laps each time. Getting out of the pool was not too bad even though the ledge is very high and the arms are kinda burning. I got to the the transition area and was just putting on my socks when Collier left on the bike. I put on shirt, socks, HRM, sunglasses, helmet and bike shoes pretty quickly and was on the road about 1:30 behind him.

I never did even see Collier on the road and I think we were both riding a really good pace (for us of course). Lap 1 was fine, it only takes a few hundred yards before you settle in, feel dry and find your pace. It's slightly downhill for the first bit which is nice to shake everything loose. Euclid going north was horrible, they seem to have patched over the potholes with series of Mexican topes. I rode behind the old man on that lap and he set a good pace. Looking at the garmin data I kept my average speed over 20 mph on the descent parts Campbell and Broadway and over 18 mph on the ascent parts Euclid and Speedway. I think in the future I can do better on the bike, I would love to get it under 40 minutes which would only be about 10 seconds faster per mile. Very doable. I also need to remember to not give Jackson '5' when I ride by at 25 mph. I can't believe his hand didn't break.

Back into the transition area and I was racking my back as Collier was heading out on the run. This transition is pretty quick as you just have to drop the helmet and change shoes, a quick drink from the bottle and off you go. The first 1/2 mile is literal hell, legs feel like lead and its sooooo hard to get a pace going. Most people look like some form of duck when they get off the bike to run. Collier forgot his belt that had the race number they pull at the end to mark your time so I threw it in my shirt pocket and hoped to catch him later. We basically ran from the pool area over to Cherry, up to the mall and then did 2 laps around the mall from Cambpell around Old Main. Tina and the kids were out at the Campbell end kicking the soccer ball. Its crazy how much it helps seeing freindly faces out on the course, it really gives some kind of adrenaline boost. I was only 20 yards behind Collier at this point and starting to close. Jackson was jogging with me so I had him take the belt up to Collier. Sophia even ran with me which really made me think I could kick up the pace. I think I passed Collier about 3/4 of a mile into the 3 mile run. I didn't see him again until the end and looking back I should have looked back more to see where he was. I ran a comfortable pace but never even looked at the watch to see how fast I was going. The course wasn't marked for distance at all or I never noticed where it was but the visual of going around the mall twice was plenty to roughly guess where you were. I passed alot of people from earlier wave that were doing the run/walk thing. A couple of them were huge and frankly props for getting out there. Coming up to the right turn to Cherry to finish a lady passed me and said 'lets kick this' or something that is lame but sounded inspiring at the time so I sped up a little. About 10 seconds later Collier comes by saying something about 'footsteps' so I try to push a little harder to keep up with him. We chased the lady to the finish and he had a great kick in the last 100 yards to get past her. I didn't have anything left and we finished each 1 second apart.

For the overall this put me 3 seconds behind Collier but he lost at least 30 seconds with his goof at the swim start.

I felt better after this race than ever before. Partly I'm in much better shape and partly being able to have someone to chase really helped.