If there were any doubts about how I felt at the finish, the friendly folks at Action Sports International were kind enough to record it. Go to my photo page and look for me to finish about five seconds in. (After the guy in green.)
Here it is in three still shots (Courtesy of ASI):
This morning I finally got in the one-hour bike time trial on the schedule from earlier in week. Since the Wisconsin weather hasn't allowed me to get outside, I once again was on the trainer for the duration. I've never done a pure time trial before, so I didn't know what to expect. I planned to keep things in check in the beginning and build from there.
The hour was a success and I finished strong with my legs quivering a bit, though not as much as I thought they would be. I got off the bike and spent the morning thinking I hadn't gone as hard as I could, until I got up from my desk to get some lunch. It took a bit for me to get my balance and climbing some simple stairs were more effort than it should've been. Guess I did something right.
Five weeks left until IM NOLA 70.3. Fun!
Damn! It's cold. Like Steve, with the recent string of cold mornings, anything in positive double digits is a heatwave, despite what Pharmie says. Despite what the temperature says, one must toughen up and just run. (Some people even bike, but that's just crazy.)
It's been said that it isn't too cold to be outside, you're just improperly clothed. Which I'm quickly finding out to be an important point. On Sunday, the home thermometer said +12°F but sunny. I put on my warm tights, thick socks, a short sleeve, long sleeve, and a thick long sleeve outer layer for my one hour, fifteen minute run. I was fine for the first 55 minutes, and then the sun went behind the buildings and then the horizon. My all-black outfit had kept me toasty-oasty warm, but without the sun, the wind picked up and I got cold - fast. The sweat from my belly now wicked the wind and my skin started to freeze. The exposed skin around my neck and cheeks burned. I was cold and tired, but nearly home. I toughed it out, and checked the damage at home. My belly was all red where it pressed against my shirts. It lightened up after two days, but I could tell I suffered from frostbite.
Tonight's run was better. Same temp, but it was without the sun's warmth. Also, it was shorter at a faster pace, so I was able to keep the furnace going and stayed warmer. The big difference was the length of exposure. In future runs, I need to consider the length of the run into my clothing choice. The longer the run, the thicker the layers need to be.
Remember, it's not the temperature, but the protection!
This morning I did a bunch of broken swims. A broken swim is usually on fast swims where rest is provided within the given distance in order to maintain a higher effort. There's no getting around it; these sets hurt. But they're a necessary evil so I swim them anyway. Here's what I came up with:
Feel free to drop the six repetitions to a number that more closely matches your fitness level/swimming strength.
Unfortunately, I didn't have the time to get to the broken 50s. I would've like to get through it all, but alas one must work to be able to pay to have fun like this. I'll come back to it in a couple of weeks.
Unknown to me, it was 85° out with a dewpoint of 68. Good conditions for a interval run -- NOT! My body told me so about four-tenths of a mile into my second of three mile intervals.
I struggled through the first one and significantly missed my scheduled pace of 6:30/mile. Immediately starting the second I felt weak. I fought off the overwhelming need to stop for only so long. I caved at 0.51 miles and rested, fighting for any breath I could manage.
And then when I convinced myself to start up again, my legs didn't respond. Empty and weak, I fought to continue running, no matter what the pace. That's when I got a touch dizzy and felt my face get flush with heat. I stopped my watch and quit the workout and started walking home, overheated and frustrated.
After I cooled down and thought about what I was doing to myself, I looked again at the training paces and corresponding marathon goal pace and realized my mind was writing checks the body simply couldn't cash. Why did I ever think that a 3:23 marathon was possible? Some day maybe, just not now.
So I'm retooling and re-timing. With a new goal and set of paces, I'll be able to meet my training times (hopefully), which keeps from getting frustrated mentally, and best yet, allow my body to see another week. I should've done it after the first week, but I blamed the blisters and not the pace. Let's hope the next 11 weeks works out.
I've found that running intervals is a bit like taking cough syrup: It sucks to do, but it's good for you in the long term.
Above is my second interval workout as tracked by my watch. It was 4x800m at 6:14 pace. Note how that red line (my hear rate) creeps upward as the workout progresses. That means it hurt.
A while ago, I decided that it would be a good idea to run a marathon. It still is a good idea, don't get me wrong. The plan is to train using the FIRST "3plus2" method. The method concentrates on three key running sessions supported by two non-impact days. The three days include: intervals, tempo runs, and a long run. The paces are all dictated on your best 5K pace, which set me up for a relatively fast training pace. So fast, that I highly doubt I can sustain it race day, but I will do my best to meet the training goals, however difficult. And words are all fine and dandy, but with the rubber hits the pavement it's a whole other story.
My first workout in the program was 3x1mile intervals at a 6:47/mi pace.(!) Halfway through the second mile, I wimped out and stopped. It surprised me how fast it took my body to shut down after my mind said "I hurt. Please stop." in a matter of a few steps, I stopped running. I rested a bit, and finished it out. The same thing happened to the final interval, but about three-fourths of the way through. By the time I was done, I had serious doubts about the rest of training. That weeks tempo was replaced by the Auqathon and now it was time for a long run. Life pushed it from Saturday to Monday evening. It went well until the end when I took my socks off to find some really nice blisters, one was a really nice bloody one.
So this whole training thing really isn't getting off to the best start. I talked with Justin at Endurance House about the blisters and he suggested using the "runner's knot." I tried with the second week's tempo run, but still got some hot spots. Guh. Back to the Endurance House for some new shoes.
So that gets me back to the chart above and what is the second interval workout since I missed it last week. This time, as hard as it got, I didn't quit. Maybe it was because of the halves, but I had some mental fortitude to finish out each one without stopping. And it paid off, too. I split 3:10, 3:07, 3:07, 3:09 for the four intervals, right on target. I gave myself a congratulatory clap and warmed down.
I'm eager to get to the tempo run and test the shoes on the long run. Hopefully I'll find the time while we're ripping the siding off our house.
I hesitated on which way to go home. Right meant going to the pool. Left meant going home and sulking on the couch.
Work ended rather poorly. I was busy all day and then I discovered a small goof with major implications. You know that part in Office Space when Michael Bolton ("Which song is your favorite?") realizes that he messed up on something small, like a decimal point or something, which causes a $300K glitch? Yeah, that's how I felt. Totally my fault. I'm just lucky someone else discovered it. I have to make some calls tomorrow to see what the impacts are on a multi-million dollar project. I already made a call on the other multi-million dollar project.
So I turned right. Perhaps I can pound out the issues in the water. I hop in and start out with 4x100, 4x200, 4x300, building each one so that the first 100 is the easiest and my last 300 is my best effort. Somewhere in the middle of the 200s, I randomly think of a kid swimming, and he visualizes that he is a car engine. (I have no idea how I got there) And as an engine, he finds another gear an surprises his coaches with his performance. Turns out, the thought carries through to my swimming, and I start concentrating on my form and start to churn out some swims.
I start out the 300s with a 4:21. Not too bad. I increase the effort for #2 and surprise myself with a 4:18. I continue building through #3, really thinking about long, smooth strokes, crisp catches and full pulls and post a 4:12. Now it's starting to get fun. The pool closes at 7:00. It's 6:55 when I start #4 and didn't realize that I'm the only one in the water. I push off and start to feel the fatigue building in my arms at the 150.
"Pain is good. Pain is weakness leaving the body. Concentrate on your form. Pull. Pull harder."
I flip at the 200 and notice I'm at 2:40. That leaves 1:20 to go 4 minutes even. I let everything go for the last two lengths and concentrate on my bestest form. At 10 meters to go, I look for the pace clock to gauge my finish time. I look and look. I expect to see 3:57...3:58...3:59, but there's nothing. It's blank. The lifeguards turned off the clock. I slam my last two strokes and finish. Exacerbated, I call out, "Where's the clock?! I was using the clock?" not expecting anyone to reply. I started to warm down, got whistled at by the lifeguard, and pleaded to finish one half length as a warm down. I climbed out of the pool just as the clock turned 7 PM. Fuck.
I was steamed. Knowing the time from that one swim really could've turned my day around. Instead, I came home and sulked on the couch. At least I got my workout in.
I headed out for a "long run" to see if I could handle the new paces set forth by new training plan. (More on that later.) Ten miles at a 8:20 pace should give me a good feel for what I'll encounter at the the beginning workouts. Everything went swell and I averaged 8:19 for the whole ten miles. I even managed to bring the pace back down after fatigue set in around mile 7. My pace amplitude wasn't as tight as it should be, but that will get better as I run more, I'm sure.
What I really wanted to share (in the spirit of Steve In a Speedo!) is the new blisters from my shoes. It seems that my feet swell up a bit, which fill the insides on my shoes and overflow my inserts, rub along the outside and irritate my skin. The result is what you see below:
This weekend is the big race for the summer: The Wisconsin Triterium. It features a sprint and Olympics distance courses and is affiliated with The Best of the US triathlon and Badger State Games. The course in Verona features a quarry swim, challenging, hilly bike course and a nice run. In my run up to Ironman in 2005, I did the sprint course as my first triathlon. This year, I wanted to go back and complete my first International/Olympic distance race. Since I live relatively close, I have the opportunity to ride the bike course and take some mental notes. The first time I went, I incorrectly rode the loop section backwards and added a bit more because of a missed turn. Last Saturday, I went back and did the exact course (correctly this time) and was a bit surprised to see the course profile:
On the loop, the big hill up Observatory (mile 10 & 17) descends rapidly on the far side right into a left turn. Then you go immediately back up, down a smidge and then directly back up. The ride to and from the loop (first and last 5 miles) are also undulating, a portion of which is shared with the Ironman Wisconsin bike course. Like IM WI, you are rarely in the aero position, and it's all about spinning up the hills.
My nerves are being spent this week on how my legs will respond on the run. I'm not a good runner to begin with, and even worse after swimming and biking. I'm also at a bit of a loss on how to feed myself. With a predicted high of 89 for Sunday, I will need to drink plenty, replenish my electrolyte levels and eat some calories. I have a good idea of where and when to do this, I just have to remember to do it.
Here are my goals:
1500m swim: 20:30; for a 1:15/100y pace. That should put me into T1 with the leaders.
40K bike: 1:18:30; a 19 mph average. With the hills and the heat, I need to hold back a bit to make sure I have something for the run
10K run: 49:21; a 8 min/mi pace. That's a bit on the slower side, but I'm expecting to be hot and tired. I hope to negative split if possible.
Add that up for a 2:28:42 total. That makes my transitions important to keep it under the overriding 2:30 goal. (Gulp!)