Wednesday, April 27, 2011

Shifting Gears - Preparing for the 2011 Triathlon Season -

My 2011 spring running season is now behind me. 3 races, 3 PRs! 5K (18:36), 15K (1:00:58) and Boston Marathon (3:08:33). I'm quite pleased! Now, on to my real strength and passion - triathlon!! Last season, I won my age group in all but 1 races I did, won the HFP Series, did a 10:40 Ironman at Rev3 and made USAT Honorable Mention for the first time. It was a good season, but I want more out of this season!

This year, I am focusing on the Olympic Distance... and I will compete as an "Elite" in the USAT Olypmic distance races this season - as well as race in my first USAT National Championships. I need to focus on getting faster, in the shorter Olympic Distance Triathlon (1.5k swim, 40k bike, 10k run).

This season will be a different focus and training situation for me. 5 of the last 6 years, I've had an Ironman as my "A" race and focus. Lots of long endurance rides and runs. This season, my Coach, Gregg Brekke (www.gbcoaching.com) and I are working to a different program. Speed, speed, speed and speed... I can feel the difference in intensity already!

The combination of a difficult northeast Ohio winter/spring, and my focus on Boston means that I've spent very little time outside on the bike. I have to change that - like NOW! Dodging rainstorms, I've been able to ride outside finally - and I'm happy with my output so far. The winter spinning and focused marathon run training have laid a good foundation for my cycling, which is usually pretty strong relative to the field. But I want to get faster, stronger and... well... faster!

We had a really great winter spinning group at our sponsor Ride + Workout in Lakewood. We (Gregg, Mike, Angie, Eric and I) took turns leading some seriously tough spinning classes. I'm still using some of those workouts on my own when I'm stuck on the trainer now.

My swimming is the biggest area for improvement. I made some good advances during the fall and early winter, when I was focusing on it. Then I had to travel a lot to Asia (easy to run, difficult to swim) and then came the home stretch to get ready for Boston. I need to get my swimming back on track - RIGHT NOW! I need to get back to that frequency and focus. I'm ramping up my yardage again, and I can feel it in my shoulders, chest and lats. Gotta work on the speed, and then the endurance.

So, the weather is finally coming around - and in 6 short weeks, my first Olympic Distance Triathlon... YIKES!

- Better get moving!!

PS:
I really don't write these posts about my day-to-day training for other people to read, so much as to help myself. I benefit from the process of thinking through what is going on, writing out what is honestly going on, and making some public statements to challenge myself. I doubt these get read by anyone who cares... but for me to sit down, organize my thoughts and put some pressure on myself - that helps me a lot!

Saturday, April 23, 2011

2011 Boston Marathon Race Report


3:08:33 in Boston – a new PR by 5 minutes and 6 minutes faster than my first Boston Marathon last year. This was a near-perfect day for me in terms of race-day execution (and I never say that!)!

This Boston was the culmination of 1045 miles of running in 8 countries (Germany, Austria, Switzerland, Wales, England, China, Japan and USA) during the past 6 months to prepare. My VDOT was 54 during this training cycle (vs 52 last year), I’m a VDOT 55 now.

I am a much better triathlete than I am a marathon runner... but I love doing a spring marathon each year! It helps me stay focused in the winter months and building fitness toward a first April peak. From this strong running base, I can now focus on my cycling as the conditions get better for outdoor training. Swimming fits well with both activities.


I ran a rather even effort race, with the first half marathon (1:32:46) net downhill / Second half including Newton Hills of 1:35:47. It isn’t a “negative split” from a clock standpoint, but because of the elevation loss in the first half, and the Newton Hills (including Heartbreak Hill) in the second half – this result is very close. I have to thank my family, Coach (Gregg Brekke – GBCoaching.com), friends and teammates for all of their support this winter during the training cycle.

** Did I mention that the day of the 115th Boston Marathon was also my 39th birthday? What an awesome way to celebrate my birthday! Running the world's greatest marathon, and setting a big Personal Record! :)

Mile by mile breakdown:
M1 = 7:19 The race has started! It took over 4 minutes just to get to the starting line. No rush… it’s a long day! OK – I’m across the line now, and heading down the first hill out of Hopkinton! Such cheering! So many people! No room to run – I want to go faster, but it was OK to start a little easy anyhow.

M2 = 7:06 Settling in now – getting a little elbow room. I’m already too hot. Taking off the arm-sleeves and throwing them into the back of my tri-suit. Sure that looks dumb, but I don’t care!
M3 = 6:57 Now we’re on track… room to run, mind and body dialed in! I feel good, I’m comfortable and getting up to speed now.
M4 = 6:50 I’m feeling GREAT! I’m doing Boston again!! This is awesome! I remember a lot of these little towns along the way.
M5 = 7:01 Steady. Keep drinking more than I think I need. When to take the first gel? Let’s wait a little longer…
M6 = 7:02 Solid. Feeling good. Time for that gel.
M7 = 7:02 Everything is on track. I’m on plan. All is quiet in mind and body.
M8 = 7:01 OK – we are almost 1/3 into the race… the “hold back” phase will be over, and the “hold pace” phase will begin… so far, so good! The first 1/3 was net downhill… the next 1/3 will be pretty much flat. Let’s see how it goes!
M9 = 7:00 Feeling good. Drinking a lot… taking a lot of salt pills… on track!
M10 = 7:01 OK – 10 miles down… 16.2 to go. Feeling great!
M11 = 7:02 Steady, even effort at this point. Room to run. Sticking to the plan.
M12 = 6:58 I’m in the zone. Continuously focused on my pace and how I’m feeling.

M13 = 7:00 / HALF = 1:32:46 I’m on track for a really good race – that is if I can hold it together in the second half! A marathon always seems easy and going well during the first ½ of the marathon. It won’t get “real” until around mile 20 for me… sometimes “real” is OK, sometimes “real” is the wheels coming off. What will today bring?
M14 = 7:03 Wellesley College – screaming tunnel! Thousands of girls from the college come out to cheer and be kissed! They were out in force this year! It was absolutely INSANE!! This time, I actually stopped for a kiss! It’s all part of the Boston experience.
M15 = 7:05 The deafening tunnel of cheering girls was now fading into the distance… time to focus!
M16 = 7:01 Any mile now, the race will get “real” for me… mentally and/or physically. I need to be on alert for that and attack anything that comes up.
M17 = 7:06 First entrance to the Newton Hills – so far so good… (hind sight) probably should have taken a gel this mile… my plan was to do so at 18… body started asking for it, but I didn’t want to give myself a “gut bomb” with all of the Gatorade and salt pills I was taking.

M18 = 7:32 This mile was the only one in which I really had a “rough patch” and doubts … I hadn’t prepared my mind for the steep hill toward the end of this mile. My concentration had wandered – the hill caught me a little off guard, and the hill attacked me, instead of me attacking the hill - and I didn’t feel great. The mind started to think about things unraveling and all the other negative chatter that starts when the suffering starts. I decided to focus on nutrition and stuffed myself to leave no chances for the next series of hills… gel, lots of salt caps, and a lot of Gatorade. That turned out to be a very good move! I needed that kick!! (see my note in mile 17)

M19 = 7:20 Newton Hills continue to roll on. I’m feeling better now (that nutrition was needed more than I realized). Now I’m feeling strong and passing people on the next significant climb, and really rolling it out on the downhills… I am back on track and feeling good again!! That rough patch in mile 18 was put behind me quickly. Good job, Ken! Endurance races are so mental…

M20 = 7:26 the 3rd of 4 significant hills is here. Feeling good. Pushing it up the hill… passing a lot of people. I feel so much better than last year!

M21 = 7:12 Heartbreak Hill! I was totally ready and charged up the hill! I was feeling so strong, I actually started to worry that this wasn’t Heartbreak hill, but a smaller hill before – was I pushing it too much here? Keep pushing… then I saw all of the chalk writing on the road toward the top of the hill, encouragement for the Heartbreak hill climb… Yes- this was it, and I was just feeling so strong! Excellent mile! 7:12! (vs 7:48 last year)

M22 = 7:10 The worst is over now – it is time to hold on to what I’ve got (a sub-3:10 time) and keep the nutrition coming! Roll the downhill… gain speed… let the legs turn-over. Feeling good!

M23 = 6:52 I’m realizing that if I really start to push it, I can finish with sub 3:10 … Let’s ramp up the pace a little, and see how the legs respond. The engine room gives the “thumbs up” – feeling good – let’s roll!

M24 = 6:54 Feeling so strong, so good, let’s keep pushing this! I think Mark Durno ran a 3:09 something last year… maybe I can be a little faster! Whatever it takes to motivate me!! Let’s see if we can get down to a 3:09!

M25 = 7:05 I feel so good! So strong, still! People are blowing up all around me!! Be careful – keep the nutrition coming! Last of my salt tabs is in… wish I had a couple more – but I’ve already taken 2x what I planned to. Just hang on now! Stay consistent and steady! Watch out for the “trolley tracks” – don’t roll an ankle or something! Holy crap – there is the “CITGO SIGN” – that means 1 mile to go is coming up!!!

M26 = 6:16 ADRENELINE! I am passing the Citgo sign, and I think if I really push it, I can get that 3:08! THIS IS GOING TO HAPPEN! I feel great during the first ½ of Mile 26… faster, faster, faster! Holy crap – I’m flying! As we ran down the little hill under the overpass to Commonwealth, My right hamstring starts to pluck! OH NO!!! PANIC!! I’m too close to my goals to let up now! Stay calm… DEEP BREATHS… SLOW… DEEP BREATHS… Don’t alter the pace. Breathe through this – hope it will pass. Coming up the hill on the other side, I kept pushing it (quads working) – just not over-kicking behind me. The sense of cramping is passing now… and we are turning onto Hereford!! This is it!!

0.2 to finish = 6:40 pace: This is it! Turning to Boylston Street! I can see the finish line! I’m going sub 3:10! I’m probably going under 3:09! WOW! Wonder where Amy is… Oh man… people are still blowing up around me! Careful – that guy just collapsed in front of us – no warning… so close to the finish… how can the body just stop like that? I can still pass a lot of people here – let’s keep the pace strong, but not over-do it and cramp up! Right on the edge! Smiling! People cheering everywhere! This is going to happen! I’m so happy! Last year, I could barely stay focused on the finish line (cramps) – this year I’m fully aware and enjoying it all! THERE’S AMY – HI BABE!!! Now – to the finish line! Head up! Bring it in!


3:08:33! 6 minutes faster than last year and 5 minutes faster than my PR in Cincinnati in 2009! I can’t believe it! I did it! All that hard work, training in the snow and cold, early morning wake-ups, all hours and miles logged!

As I start to walk away from the finish, the realization of what I accomplished wells up – I start to get really choked up. I ran a 3:08… I dreamed to get under 3:10, and wondered if I could really take that much time off year-over-year. The tears are flowing now… thank god for my sunglasses to hide my eyes… I keep getting waves of emotion… tears of joy… and of disbelief… 10 years ago, I couldn't even run 5 miles - much less a marathon. My first marathon in 2003 was a 3:49... When I ran 3:13 in Cincinnati, I wondered if that would be the fastest of my life. 2 years later, I'm running a "Three - oh - something"... I just can't believe it, and I wonder again - was this the fastest race of my life? Can I ever top this? Who cares?!?!? I JUST ROCKED THE TOUGH MARATHON COURSE KNOWN AS "THE BOSTON MARATHON"! Let's enjoy this!!

Now, I can barely stand or walk… not having to run or focus or push amymore has allowed my body to go AWOL. We are headed towards the medals, food and our gear bags now… Jim LaMastra is right next to me in this mass of humanity. Jim came in just before me – 3:08:14. He recognizes me first and we start chatting about the race. Jim and his father have run Boston together now for 9 or 10 years. Pretty cool!

Now, I’ve collected my goods and I’m looking for Amy. We meet up quickly, and head back to the hotel, which is right by the Finish area (thank heavens!). I have to get a quick shower in preparation for my post-race ice bath appointment. I hate ice baths, but like the results. Amy joins me in the 2nd floor suite of the hotel, where the athletes have an incredible view of the Finish line, and get the ice baths. She is there to document the pain and joy. : )


The rest of the day was spent walking the Freedom Trail, from Boston Commons to the North End (Little Italy). We probably walked 6 or 7 miles - which I think is good for my legs post-race. It is a great way to see the historic sections of the city, and to keep my legs from stiffing up too much.

Now, my second Boston experience ends on a very positive note. I came to attack the course and push for a sub 3:10 time. I accomplished that goal. My goal for next year will be to push toward the 3:00 mark. I think on the right course, with the right conditions, I can do it.

This year's triathlon season will be focused on Olympic Distance only - no Ironman this year. I will be working on speed, speed, speed. My next "A" race is Maumee Bay Olympic Triathlon in June, and my final "A" race will be the USAT National Championships in Burlington, Vermont in August. I hope to carry that speed into preparation for my 2012 spring marathon (TBD).

Japan and China - March 2011

I made my 4th trip to Japan, just two weeks after the major 9.0 magnitude earthquake and tsunami that devastated the north-east region of the country. The Fukushima Dai'ichi nuclear power plant was still out of control and in partial melt-down - to me that was the most dangerous part of making the trip there. That was, until I landed. I was in a 6.5 magnitude aftershock on one of the elevated highways in a bus... things were swaying. In all of my visits to Kobe (where the massive 1995 earthquake destroyed everything), it was alwyas the elevated highway that freaked me out the most. I didn't like that.

I was in Japan for 3 full days (on the tail end of my 2 week trip to Asia). Each morning, I ran along the ocean in Akashi. Each time I hear a siren, I could only think "tsunami warning - where to go?!?!?"... even though the area where I was, was pretty protected from large tsunami - or so I had hoped.

In general, it was business as usual there. The only significat difference you could see - was the reduction in electricity use. They are conserving to avoid rolling black-outs and keep sending power to the badly damaged northeast. The people were quite calm about things - even the nuclear situation. Were the Japanese too sheltered by the media? Was the West too "hyped up" by the media coverage? Probably the reality lies somewhere in between - now having been in both "worlds" during this disaster.

The food was fantastic as always in Japan. I made a point of having sushi each day, as well as trying something new for dinner each night. Work was quite challenging. There is so much to be done, and I'm short on manpower in Asia - so all roads seeme to lead to me for the time being. Good news is that our business in Japan has quadrupled in a short time! It was overwhelming at times... so many thing to get sorted out.

I was able to get solid training in during this trip as well. Logged over 100 miles of running! During my first week (all in China), I ran 70 miles in 6 days (one day lost for travel to China). During my second week (mostly in Japan), I managed 32 miles + time on the bike trainer. I had 4 "speed" workouts - during these two weeks. Two were threshold workouts: 3x15 min @ T, 8x5min @ T, and two were MP runs of at least 5 miles of MP running. In addition, my last "long" run of 23 miles was done in Shanghai. I leveraged the jetlag to my benefit - running in Shanghai is easy at 4am!

In China, I was interviewing candidates for my new Purchasing Coordinator, and looking for people for the China and Japan warehouses. I found "my guy" for the Purchasing Coordinator role during this trip. Let's hope he works out as well as I think he will!

Much of my time in China, however, was sorting out a major quality problem. The supplier I inherited from my predecessor made an out of compliant shipment, and is now refusing to replace it without more money. Without going into details, we are over a barrel, and I'm finding other options - quickly! I was jumping from city to city to city, visiting suppliers around China. Shanghai to ZhengZhou to Tianjin to Beijing back to Shanghai. Whew!

I was able to have some time to see Beijing. Very interesting! From Tiananmen Square to the Fobidden City to the 2008 Olympic Village - there is a lot to experience in Beijing. While Shanghai is a huge, modern city, Beijing has the history in it. Forbidden city was just amazing to see. Took you back to the early 800AD times when it was used as a fortress and seat of power. Quite interesting!

The Olympic village was special for me as an athlete. To see the "Water Cube" aquatics center where Michael Phelps broke so many world records, and became the most decorated Olympic athlete... and to see the "Birds Nest" stadium where the track and field events took place (which I watched from Oregon before and after running the 197 mile "Hood To Coast" race).

Tiananmen Square was quite a sight to see as well. The first night in Beijing, we were in front of the Square, starting to take pictures, when suddenly, a group of soldiers and poilce came out and forced everyone off the square, and to stop taking photos. It was a little unreal. The Square had been packed with people, and with all of the protests and unrest in the Middle East, I wondered if we found ourselves in the middle of something. We never found out for sure, but we think some high ranking officials were coming to the Square. Next morning, things were back to normal. I love "Peking Duck", and found a fantastic restaurant right next to T-Square to enjoy it for dinner. It was perfect! (Peking is the old name for Beijing)

I found a beautiful 11 mile course to run in Beijing that included Tiananmen Square, passing the Forbidden City to a gorgeous lake area, which was a perfect place to run, away from the hustle and bustle of this great city.