From Couch Potato to Ironman Triathlete and National Championships

I am updating this post, 4 weeks out from racing in the USA Triathlon National Championships! Another major milestone... we'll see what August 20th brings me - in the Adirondak mountains in Burlington, Vermont. I first wrote this post at the beginning of the tri season, just before I had competed in the "Elite Open" catagory for the first time in an Olympic Distance Triathlon.

It still seems amazing to me, considering 11 years ago in 2001, at the age of 29, I WASN'T DOING ANYTHING! I was a complete couch potato, totally out of shape, a soft 200 pounds and completely stressed out all the time. Today, I am in the best shape of my life, both physically and mentally!

Never would I have drempt that I would be a competitive triathlete... do 5 Ironman Triathlons, dozens of Olympic Triathlons, the Boston Marathon twice and 15 or more "regular" marathons. Now, I am in the top few % of the triathletes in the nation and I will be competiting in the National Championships for the first time. Just goes to show - you never know what you are capable of, until you get up and try!


In 2001 - I actually went to see a doctor, because I thought I was having heart trouble at 29. Turns out, it was acid reflux from a combiation of high stress, (poor) diet and a lack of exercise. The Doctor got out her prescription pad and wrote "GO TO THE GYM". I did... and the rest is history! This was such a great approach - instead of throwing pills at me to go after the symptoms... she went after the root cause all to common in the United States - no excercise, poor diet, too much focus on work and stress. That single piece of advise literally turned my life around!

2001, I just started going to the gym - with no idea really what to do... So, I would jump on the treadmill for a while, and then lift some weights. Something was better than nothing - but it was unstructured and without a goal. There was progress, but it was slow. The gym I belonged to at the time held a 5 mile race in Avon - The Eagle Run. I could barely run the 5 miles, but I liked the excitement of doing the event, and found that I trained a lot harder with a "goal" in front of me. A real goal... something to put on a calendar... with a fixed date and distance and everything.

In 2002, I remember on my 30th birthday, I thought it was such a big deal that I ran 10k (6.2 miles) on the treadmill. It WAS a big deal... I was starting to get excited about running! I ran a couple of 5Ks, and the Eagle Run again - and I found I was getting faster! I liked that. Measurable, real feedback. My friend and neighbor, an avid cyclist, introduced me to "Duathlon" (Run-Bike-Run). He lent me his bike that day (I hadn't ridden since I was in college!) and we did the race. I finished around 2ND TO LAST, but I totally enjoyed the workout and the variety and the excitement of running/transition/biking/transition/running again. I also liked the "mind / body" challenge I was finding during a hard race. I was HOOKED!

By the way - I took first place overall a few years later in the same duathlon!


2003 was my first marathon. Cleveland Rite-Aid Marathon. I ran 3:49... and was absolutely choked up and teary-eyed when I finished the last mile along Euclid Avenue, with thousands of screaming people on both sides, cheering us in. It was so amazing - considering just a couple of years before, I couldn't even go 1/5 of the distance! Now, I was finishing a marathon! I decided to train harder and do the Columbus Marathon that fall... 2003 was also the first year of my first sprint distance triathlon.

At the gym where I belonged, I found a "triathlon swimming group" that swam on Thursday nights... that is where I met Mikey Donuts (Mike Cousino), Eric Gibb, Jeff Gegan and some others. We would go out for a beer at the "Creekside Tavern" afterwards and hang out. Now I had a social aspect to go along with the training - plus some experienced triathletes to learn from. This was getting good, and becoming more integrated into my life.

Of course, I kept training more, learning more, and challenging myself more. I decided to take on my first Ironman Triathlon in the fall of 2004. It was the HFP "PINEMAN FULL IRON" race, at Deer Creek State Park in September. I remember getting off the bike after about 8 hours of racing, and thinking "Alright! I only have a 26.2 mile marathon left to run!!"... I actually stopped there in transition, and asked myself when things got so out of hand! I did 12H 18M, took 2nd in my age group, and really, really enjoyed the race! I had really fallen in love with the training that builds up to Ironman racing - the solitude, peace and sense of accomplishment.

I also really love the mental challenges and aspects of long course racing. It is so physical, that it really comes down to who can hold it together mentally. So exciting to get into the mind/body argument that comes when you are fully depleated and exhausted from 10+ hours of racing at your maximum - and your mind is willing your body to keep moving forward, while your body is sending every signal it can to stop! Somehow, you keep moving forward, until the job is done.

The past few years, I have learned more about training and racing and myself And I've made a lot of friends along the way, too. Physically, I'm in the best shape of my life at 39 years of age... and without question I have become a much "happier, more satisfied" person.

2010 was a great year and season for me. My first on the SnakeBite Racing team. My first with a full season Coach (Gregg Brekke).
I've gone from a near-3 hour Olympic Tri (2003) to a 2:10 PR (2010),
from a 3:49 marathon in Cleveland (2003), to a 3:08 in Boston on my 39th birthday (2011),
from a 12:18 Ironman in 2004, to a 10:40 Ironman in 2010

In 2011, I am going to race "Elite Open" because the last 3 years, I have won my age group in nearly every Olympic Triathlon race in the state of Ohio, and I've won the HFP Series three years in a row now. It is time to step up. Plus, I am going to compete in the USA Triathlon National Championships in Vermont in August. Head to head with the very best in the country to compete for a spot on the USA Worlds team.

This season will be a new set of challenges. More intense training (speed vs distance)... more competitive fields... faster racing... more drive to help others find their way into our sport, and train and compete with confidence.

Endurance sports have done so much for me. I can only say "Thank you" to the Doctor who prescribed physical activity instead of a pill - and got me jump-started!

You'll never know what potential is locked up inside you - until you explore it.

What's inside you?

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).

Training update - February 21st

I just finished a very tough 4 week block. Usually, it is 3 hard weeks and one recovery week... but this block was 4 solid, challenging weeks because I'm headed to Ft. Lauderdale for a family vacation the following week - and I wanted to take it easy then. Man, did that make for one tough final week of the block! Note to self - you really need the fourth week to be a recovery week!

This past weekend (the end of the 4th high intensity week) was torture! My legs were shredded from my 800s on Thursday, and a faster-than-planned 7 mile hill run Friday (it was sunny and 50F, I just couldn't slow down!). Saturday was a 20 mile "water only" run, in very strong winds (30+ mph). My body was thrashed going into it, and the no calorie program (intended to develop more fat burning cells vs combination of fat + glycogen) really caught up to me at the end. Sunday I had a 2 hour session that I survived. I was toast. Monday, I couldn't even think about working out, and had my first rest day in about 2 weeks. Needed it!

Overall, my run training is right where it should be. The only thing I feel I'm missing are speedwork sessions (800s, 1200s) on a proper track, in reasonalbe weather. I've been having to do them on the street, and in cold, snowy, windy weather. So my times aren't where they "should be"... most likely due to the conditions, but I can't help but worry a little that I'm not doing enough in my speed sessions.

My swimming is staying solid, but because of my travel schedule and the Oberlin swim group not meeting as consistenly as I would like, I've missed more of those sessions than I've made, it would seem. 2 weekends ago was a killer session, which included an "unnanounced" 1000y time trial right in the middle of the workout. I posted a good time (for me) and was pleased with my progress. My other swim workouts are going pretty well. I'm getting in 2000-2300yds at lunchtime now, which is helping.

Cycling is on the back-burner, and really is just the group spin sessions with my racing team. There are 4 of us who take turns leading them. Good stuff!

So, all-in-all, I'm feeling pretty good about things going into the last big push for Boston Marathon. 7 weeks to go! WOW! So, 4 solid weeks of good, hard training, then the taper starts! Then, I turn my sights toward the Olympic Distance Triathlon season - my first season competiting in "Elite Open"... which will culminate in the USAT National Championships in August in Vermont.

GAME ON!

Training and swimming update - 2/6/11

OK - I've been so busy between travel and holidays, I've fallen behind on recording my progress (which is more for me than for anyone reading this...). Sitting down and taking stock for the "big picture" was a good thing to do this week. I need to work on a few things and make sure I'm focused on the right things, with about 10 weeks to go before Boston Marathon.

I needed to be putting in a quality 10 hours/week, and I was only getting about 7.5/week in December and January. I was "OK" with the holidays interrupting things - family needs time to be the priority. But then one local overnight trip, and 2 weeks in China/Japan screwed up my schedule and routine pretty badly! While traveling, I could run a lot (I did about 150km between the 2 weeks) and bike a little sometimes... no swimming. Only avreaged 7hrs/week while overseas - but at least I got most of my quality running in for Boston. I didn't realize how far off target I really was, until I went through things in detail this week.

I've had 2 weeks back in the States - with some measure of "normal"/"routine" - except that I'd been gone for 2 weeks from the family, and rightly so, they wanted me to forego training in favor of family time on the weekends. I did manage to get up to 10hrs and 12 hours this week - so I'm back on track (for the moment).


Swimming wise, I tried to get good quality workouts in these last 2 weeks, to get back up to speed. Last weekend, I was ready to jump back in with the group at Oberlin College, only to find it was an off week, due to the 5k / 10k swim challenge. Another week went by since I was with that group and on my own. I didn't like that too much. Try to push myself pretty hard - and I'm usually successful in getting a lot out of myself, by myself - but it just isn't the same as when you are in a structured workout, with a group.

Today, I rejoined the group, a little nervous about my time away, and the hard workouts the last 2 days. Today's workout was intense, but I'm pleased to say I felt like I did quite well!

The workout was 4,000y total - with the main set a 1,000y time trial (14:20 or 1:26/100y for me is a personal best!) Followed immediately by 3 x (200 @ 2:47, 2x100 @ 1:21, 4x50 @ 0:39). This was a BUTT KICKER! I hit the 200 and 100 paces right on, and like most, struggled holding that pace on the 50s. I FELT GREAT afterwards! Swam fast (for me) and strong, and kept up well with the group - except for Ed - he was FLYING! I'm gonna have to bust my ass to try to hang with him - a new challenge for me!

So, I feel pretty good about my run progress toward Boston, but know I need to bring more daily swim and bike time into the picture to round out my total fitness, and help me drop a bit more weight before Boston.

10 weeks to go - GAME ON!!
I was pretty worri

Training and swimming update - 12/12/10 week

What a week! Weather tried to get crazy and derail it all at the end. I've added in weights to my "swim focus" now... and my body is letting me know that I'm adding new and different stresses to it! I'm not getting enough sleep either - trying to do too much, and work is crazy - sometimes my mind won't shut off and let me sleep.

I did get my 4 swim sessions in for the week - barely... I managed only 3 quality sessions, and one "I don't want to be here / I'm stopping" session. Why "practice struggling"? So, only 6700yards for the week total. The quality of the 3 sessions had plenty of solid 50s in at 37/38 seconds each, and good longer sets of 400-700yds at threshold pace - which for me is 1:30/100y.

Work and holiday "stuff" and general fatigue from adding weight lifting and not getting enough sleep caused me to take Friday and Saturday as rest days. I hadn't had a rest day in 2 weeks - so I was due!

The highlight of the week was my 16mi run Sunday afternoon. I was lucky that the precipitation falling changed to snow. Some of my teammates braved the cold (35F) and ran in pouring rain and wind. I had the Oberlin group swim in the morning, and then the run in the afternoon.

My 16mi run wasn't perfect, but it was solid. Right at 8:00/mi average. It was approximately "even split". I negative split most of the second half, but the last two miles, I did slow down a bit. I didn't bring any gels or anything, and I think the morning's swim left me a little less than full when I started the run... plus the snow was blowing, and there were a lot of cars and no sidewalks the last 3 miles - which made dodging traffic and not turning an ankle a very big challenge.

Good news is that my running paces are about 0:15-0:30/mi faster now than this time last year. I'm using VDOT 54 now: (was VDOT 52 last January)
8:01/mi = Easy / Long
6:24/mi = Threshold
5:52/mi = Interval
5:20/mi = Rep
I just picked up Jack Daniels' Running Formula from the library to re-read again this winter. It is an AWESOME resource for understanding the science behind endurance running trianing.

2010 Racing Season in Review and Results

• What a great season 2010 was for me! 2010 marked my first year on the Snake Bike Racing team, my first Boston Marathon, my fifth Ironman Triathlon in 10 hours 40 minutes, and won the HFP Olympic Triathlon Series. It was a GREAT season any my first season coached by Gregg Brekke (www.gbcoaching.com).

A few things I did differently this season compared to the past:

• Full-time coaching from Gregg Brekke (www.gbcoaching.com).
• I took myself out of my "comfort zone" and to the next intensity levels
• Trained "like a roadie, with roadies" to take my cycling to my next level in the spring.
• More training with groups and track workouts with stronger runners
• Increased confidence to push the on bike and still run strong when racing
• Focus/dedication/consistency - about 15% higher training volume versus last year
• Skipped some mid-season "fun" races, to keep the focus on my Ironman Distance "A" race
• I stuck with the Jack Daniels VDOT running program for the Boston Marathon for a third season... just with a higher VDOT value (53). Learn more about VDOT running programs in one of my 2009 posts... and use http://www.runbayou.com/jackd.htm for a VDOT pace calculator.

RESULTS:
Catch a Leprachaun 15k - 3rd overall, 1st Age Group, Personal Record (PR)

Spring Classic 5k - 2rd overall, 1st Age Group, Personal Record

Boston Marathon - 3:14:30 - first Boston, held back too much. 2011 = ATTACK!

HFP Deer Creek Olympic Triathlon: 2nd Age Group, Course Record (self)

HFP Maumee Bay Olympic Triathlon: 1st Age Group, PR 2:10:00

HFP Vermilion Olympic Triathlon: 1st Age Group, Course Record (self)

Rev 3 Full Ironman Triathlon: 7th Age Group, 38th overall, PR 10:40:38!

HFP Portage Lakes Olympic Triathlon - Series Championship: 1st Age Group, Course Record (self), Won the series for the season.

3 Countries Marathon - Europe: Loved running from Germany to Austria to Switzerland! Because I raced Rev3 and Portage Lakes within 21 days of this race, I ran it for fun. Took a camera during the race!

2011 Season Goals:

• Race Elite Open - Olympic Distance
• PR at Boston Marathon... 3:0X time (current PR = 3:13)
• Olympic Distance Triathlon PR... sub 2:0X time. (current PR = 2:10)
• Try at least one road race, and stand alone Time Trial to see how I stack up amongst "pure" cyclists

What I intend to focus on this winter for 2011:

• Stay with Coach Gregg Brekke (www.gbcoaching.com)
• Focus on high intensity, speed, speed, speed... Zone 5 work!
• Work on my swim. (I'm usually top 5 on the bike, top 10-15 in the run... but 50th out of the water.).
• I joined a group of stronger swimmers for weekly sessions during the fall/winter,
• Had my stroke videoed above and below water and analyzed by a Total Immersion Coach

Boston Marathon Recap – April 19, 2010

Woke up without alarm at 5:40am Monday morning, April 19th, 2010… Today is the day!! This is the legend… this is THE 114th BOSTON MARATHON!

Night before, We met with 25+ other Cleveland-area runners and support at LoConte – a great Italian place in the North End for the pre-race dinner. My stomach was still stuffed full in the morning! By 6:20am we were out the door and walked the mile to the bus loading area at Boston Commons that would take us to the starting area in Hopkinton. The air was electric, and the Botanical Gardens and Park were in beautiful spring bloom. Great way to start the day!

The bus ride was in a school bus (#6 – same number as Andy’s bus at home!) and took almost an hour. The marathon distance of 26.2 miles never seemed so long – driving it to a remote start for a point-to-point race drives the distance home!

Upon arrival at the Athlete’s village, I met up with some Cleveland friends (Mark Durno, Jerry Crabb, Jim LaMastra, etc). We had time to finish our pre-race preparations and talk a bit before starting the next 1 mile walk to the starting line. You cover an amazing amount of distance just getting from your hotel to the starting line on race day! More than 28 miles and it took 3 hours and 20 minutes (longer than the race itself) from hotel to starting gun!

10:00am the gun is fired – and it is GO TIME! Well – sort of… From the 6th corral, it took us almost 5 minutes to get to the actual starting line and begin running!

Now… this course is legendary for it’s difficulty… the first 6 miles are downhill, and packed with fast runners and loud fans along the street. It is so easy to get caught up in the moment and feel no pain and over-do it in this section. Most people have made this mistake and paid dearly late in the race where the larger uphill sections are and the race really takes its toll.

I developed a race plan that held me back for the first 8 miles in particular, and kept easy during the first 16 miles (the start of the hills)… this way, I would be fresh for the hills, and the fatigue that generally sets in around miles 21-26. I followed this very closely, and it worked well, I’m proud to say!

The weather was pretty good for race day… 50F at start and 60F at finish (a little warm, but not horrible)… sunny… biggest challenge would be the 15-20mph steady wind that alternated between headwind and crosswind. What I didn’t realize until mile 23 was that the wind was dehydrating me faster than normal – I often overdo my intake and salts and get a sour stomach by mile 19 or 20 – so this spring, I cut back in training and followed that during the race. The wind was causing me to “dry out” quickly – as evidenced by the numerous salt cakes on my face, neck and arms.

Anyhow, everything felt good and strong (and easy) in the first 6 downhill miles. The crowd was amazing! Many little towns a long the way – seems like everyone was out to cheer us on to Boston that morning.

I was just a few seconds faster than my goal pace for this section – so I held back well and my HR reflected that. My legs felt great, and ready for the rolling sections of miles 7-16. I saw Tim Walsh and Kim at mile 7 – was nice to see them!

I more or less held my mile-by-mile paces along this section. I still felt great, drank when I was thirsty and motored along, enjoying the sights and sounds of the race.

Approaching the half-marathon point in Wellesley, I could hear the screaming tunnel approaching of the girls. What a noise and what a lift! I hit the half-marathon at 1:34:58 which was about 7:17 pace. Just about on plan for a 3:09 finish.

I was still feeling great and relaxed coming into Newton Hills – which started around mile 17. Now, it was time to allow the body and mind to work as my pace and effort plan kicked it. The hills were hills. It isn’t that they are tremendously steep, but that they are longer and come late in the race, when people are often overly tired and they start to fall apart. Three good hills in Newton, before Heartbreak Hill (at mile 20.3).

I felt humbled and excited at the base of Heartbreak Hill. There is a statue there to commorate it. A lot of history of this race has occurred here – leads lost, souls broken. Not me, not today! I felt fantastic, and knowing it was the last significant effort / hill, I allowed myself to run strongly but comfortably up the hill. Focus was on good form, and controlled breathing – it’s a long hill (0.4 miles) and no reason to spike it here – there is still 10k of racing left! I felt fantastic at the top of the climb – it was lined with thousands of screaming fans… what an incredible place – especially because I felt so good still!

From here on in to Boston, it is a general downhill. Now it is time to let the legs fly and see what I have left. I felt great and dropped my pace down to 6:55-7:05 for the next couple of miles. Could see the city (and therefore the finish line) approaching. I was on pace to be about 3:10 at this point. Then just after completing mile 23, something started “pinging” the back of my legs… both of my hamstrings were starting to twitch… cramps were on the way – which is rather unusual for me in a marathon. I hadn’t taken in enough salts and fluids to match with what the wind was taking out of me. (This apparently was a common theme, as I’ve never seen so many people cramping up – and everyone I spoke to after the race seemed to have the same problem). I took out a Nuun tablet and started to suck on it (since I wasn’t near any water at the time). Too little, too late.

Boom, my right leg went totally straight – hamstring full locked up. Dammit! Had to stop moving for a good 30 seconds to try to stretch through it and relax… I knew what had to be done, and crunched into 3 E-caps right in my mouth, and grabbed a water bottle from a kind spectator… I chugged most of the 20oz bottle on the spot and walked through the cramp, swishing the saltiest water in my mouth to try to speed absorption.

It worked, and after another 30 seconds of walking and swishing, I was able to get restarted. I ramped my pace up to 8:00/mi for a quarter mile, and everything felt OK again… so I pushed it right back up to a 7:00/mi pace again to try to salvage a good time and at least BQ again! By this time – the CITGO sign was approaching! The “one mile to go” monument that everyone looks so forward to. This was it! The last mile of the Boston Marathon!

There are two uphill sections in the last mile that on any other day, look like nothing – but after 25.5 miles and the hills of Newton, they are a bit more real.

As I turned onto Boylston Street, I could see the finish line off in the distance. I was going to finish THE Boston Marathon, and in a respectable time! The finish line seemed to take forever to come to me… I looked around for Amy… She saw me, but I didn’t see her.

I crossed the line at 3:14:30… my second fastest marathon ever (within 56 seconds of Flying Pig), and on a more challenging course. While I was disappointed to not have gone faster, I was thrilled that I held to my race plan and felt so great throughout the entire race (with the exception of the cramp-fest from 23.5-24.0). I felt surprisingly good after the race… almost like I hadn’t pushed myself hard enough during the race. Holding back for the first two thirds of the race was a good strategy, maybe next time I can push the mid-section pace a little more – and keep the salt intake higher! : )

I was glad that my first experience in Boston felt good and “easy”… it raises the bar for my next return… now I know better what to expect, and maybe how to race it harder, without destroying myself too early.

Time to give myself a couple days off, and then shift gears to the triathlon season – which starts in June!

I’ll write separately about the amazing 5 days in Boston that Amy and I had together. It was our first real trip together without the kids and we had an absolutely fantastic time! Boston is definitely our kind of town! The people were great, the food was amazing and the city was so interesting! From the history dating back to the 17th century, to the harbor cruise and waterfront, to the modern transportation and city amenities. It was so great for me to travel with someone to enjoy all of the sights and sounds (vs my business trips around the globe alone). We had a fantastic time – and really enjoyed the time alone together! I love this woman! : )

Heading to Boston for a little personal history…

I’ve run about 10 other marathons before… with and without the 2.4 miles of swimming a 112 miles of biking before it. This one is different… it is BOSTON!

Many athletes I know and respect have been chewed up and spit out by this course. Caught up in the hype of race weekend in Boston, motivated by the 500,000 spectators that line the course to create a screaming tunnel of excitement from Hopkinton to Boylston Street, and swept up in the mass start of some of the fastest runners in the world – with the first 6 miles on deceptively difficult downhill sections. Sure a net downhill course sounds good – until you realize your quads have been ripped apart by all the downhill hammering… and then miles 16-20 introduce the Newton hills – 4 nice climbs on tired legs that are sure to test the best. Kaboom!! Many a competent marathoner have been reduced to a death march for miles 21-26.2.

Can’t wait! This is my first Boston Marathon… This is the 114th year for it –the longest “running” marathon in the world. My training leading up to this race has been better than years past.

The main objective for this, my first Boston, is to fully soak in and enjoy the experience. I have goals for the race, of course, but my primary objective is to try to do what others have failed to do, and race SMART, and enjoy the experience starting gun to finish line. My marathon PR is 3:13 (2009). Would be nice to PR at Boston, and on any other course I should be well below 3:10 this year (based on my 2 races this spring and training results)… but this is Boston… so I don’t hold myself to that goal Monday.

I am very fortunate that my wife of 14 years, Amy, is overcoming her fear of flying and her Motherly instincts to not leave the kids at Grandma’s for 5 days to join me for a fun birthday/marathon 5-day weekend in Boston! Also fortunate to know that about 30 people from the Cleveland-area running and triathlon scene will be in Boston for the race. There is a dinner planned Sunday night for the group at a great place in Little Italy for our pre-race Carbo dinner… it’s gonna be FUN! Most of the time will be just Amy and I seeing the city. We are staying at the Lenox in the Back Bay area. Very cool and small upscale hotel right by the finish line. We’ve only spent one night in Boston before – the first night of our Honeymoon. We didn’t see much of the city then, and drove to Cape Cod the next morning.


Training Volume:
I am following the tweaked Jack Daniels’ VDOT running formula plan for a third marathon. This year, my 8 week average has been 50 miles per week (with two weeks at 64+ miles) versus 42 miles per week in 2009 for my 3:13 Cincinnati Flying Pig Marathon. This has been a real challenge due to another hearty Cleveland winter and persistent cold weather. I had very few training days over 40F – one of my biggest fears has been that race day in Boston will be hot and I’ll melt – but at this point the forecast is for 50F at race time – this is good! : )

I was also able to accomplish a high training volume while traveling around the world on 3 separate trips in the past 4 months. In December, when I started my program, I ran in Germany, Spain, Germany (again), China and Korea… In January – I was in China for another 12 days – including running 2 miles on the Great Wall of China! (same section where the Great Wall Marathon is run). In March, I ran over 50 miles in Germany, 20 in China and 10 in Japan – and saw some incredible sights along the way! I’m a very lucky guy!

Oh – and this season I was completely injury-free and stayed just the safe side of over-training (thanks Coach Gregg!!).

Speed:
I have raced twice this spring to test myself and get the “race day” practice before Boston. I took 3rd place overall and ran a personal best 6:43/mi pace in the 15K Catch A Leprechaun Race in March. 8 days before Boston, I ran the Spring Classic 5K and took 2nd overall, setting a personal best 18:53 (6:04/mi pace) in a race where I chose to hold back the last mile to avoid any injury or excess fatigue going into Boston. These are great signs that not only is the endurance in place from the additional volume, but the top-end speed has improved as well. This bodes well not only for the marathon, but for the Olympic Distance triathlons I have on the June schedule.

My track workouts this year have been more consistent and faster than prior years. I trained at VDOT 52 for the marathon this year, VDOT 51 last year. My 5K race last weekend now puts me at VDOT 53. (for more info on VDOT – check my blog post from 2009 about VDOT and Heart Rate based training).


READY!
SO - I’m tapered and ready… getting antsy to race and frustrated to gain a pound from the lower activity – but this is normal, and what a taper is about. I’m on the flight now, with Amy next to me, who has finally calmed down and is giggling loudly at The Hangover to take her mind off of things. God bless her, she’s doing great – and facing her biggest fear head on! : )

We are going to have a great time together… and absorb the amazing atmosphere and true world-class event that is – THE Boston Marathon!