Big running
event in Portland.This year it boasted
32,500 entries.OMG.And about 7,000 in the 15K event alone.Very cold weather race morning and
threatening rain.It becomes tiresome
running and cycling in the rain.But I
heard from my sister in San Diego and her triathlon was cancelled due to high
winds and a small craft advisory.Ooooh
goodness.
Got warmed up
and then lined up.The race start was
delayed due to a late Amtrak train that would be crossing the course.That was considerate because it is rather
frustrating to have to wait for a train with the clock still running.
Race started
and I tried to keep it pretty easy and relaxed the first few miles until we got
to the big hill.I kept about a 9:00
minute pace although it felt more labored than I’d like.But I have been taking some time off from
training so I wasn’t as fresh as I should have been.
Lots and lots
of people in this event.People dressed
up in various costumes and stuff.The
15K has more serious runners so not so many crazies as the 8K and 5K.I was wearing my CDA finisher hat and IMCDA
shirt.I got lots of “way to go’s” from
others on the course.I did get one guy
who asked some silly questions.This was
towards the end of the race and I was hurting pretty badly so I wasn’t as
chipper as I could have been.He asked
if I had done an Ironman.I said, “yes,
CDA.”He then asked, “the whole thing?”Duh.I
said, “well you don’t wear the shirt unless you did the whole thing!”Do people really do that?Wear a gaudy Ironman shirt and they didn’t
really do it?
Speaking of
shirts, I am not sure what it is about the Portland Triathlon Club but they
continue to be some of the least cheerful participants I have met.In many events I have given them cheers or “way
to go’s” and only to get no reaction from them.Here I am wearing my IMCDA shirt and hat and saw several of them pass
right next to me in their Portland Tri Club shirts and nothing…. No words, no
looks, nothing.Other teams are always
vocal or give you some kind of gesture.But nothing.
At about mile
2.5 we started the long climb to the top of Terwilliger.Oh baby.This is what did me in last year.I didn’t realize how long it was and it just kept going and going.It was a ball buster.This year I knew what to expect and just kept
my head down and kept plugging along.My
pace dropped to 10:30, but there were several stretches that I was under 10
minutes per mile.I got super hot and
had to take off my hat.Luckily I
carried my hand towel and could wipe the sweat off my head.
It then started
raining and I was pretty wet to begin with.Oh well, you can get only so wet.Finally I reached the top of the hill and we started our descent.I was expecting to kick it up a notch on the
way down, but I was really spent.My
hips, legs and knees were taking a beating and I could only must about a 9:00
minute pace on the way down.I was
getting passed left and right.I sucked
down a gel hoping that would give me a boost, but it didn’t.I just had to slug it out.
With 2.5
miles to go, I had to go into mind-disassociation techniques.Taking my mind off the pain by thinking about
other things.I tried to follow other
runners or think about races from the past or races in the future.
Finally made
it to the finish line and rolled on in.Glad it was over.Very congested
finish area, racers were backed up just after the finish trying to get their
timing chips off and collect their medals.Saw Wendy in the crowd.Always
great to see her at the finish.
Whew!This adventure ride officially started way
back on October 17, 2011.That was right
after returning from the Big Island of Hawaii and experiencing the Ironman World
Championships.A memorable experience
that I will never forget.
Training for
an Ironman is a long road.People must
be dedicated to the training and make time for it.Especially when trying to train over the
winter.The darkness, the cold weather,
the rain, the snow, the wind can all prove challenging to getting your butt out
there just to suffer.
During
Ironman CDA 2010, I identified that my weakest discipline of the three was the
bike.Even though my marathon time was
well over 6 hours, it was my poor bike fitness that contributed to the poor
run.I needed to focus on the bike.So that became my #1 priority.
Ironman Training Day 1 Bike Test Video
Run Test #1 Video
As my
training started I was scheduled to be on the road travelling for work.So for the first time, I brought my bike
along.I got to enjoy some great
training rides along the Oregon Coast and even rode my bike all the way to the
California Border (well, from Brookings, anyway).Taking my bike to Seattle
for Fish Expo week sounded like a good idea, but Seattle is not a great place to bike
train.Too many stops, pot holes, weird
routes and such.I spent most of my
time, just figuring out where to go.And
then I got a flat tire while crossing the BallardBridge.That pretty much did it for me and didn’t
ride anymore in Seattle.
I set up the
bike trainer in my bedroom so I could train indoors and watch TV.This should be pretty good.I despise the bike trainer.Don’t know what it is about it, but I find it
too boring and it is pretty noisy for the apartments.So in December I joined LA Fitness so I could
get in on their spin classes.
I enjoyed the
spin classes.They were high energy and
I like working out with other people.I
seem to feed off of their energy.When I
see someone else pushing it and giving a lot of effort, I want to do the
same.I liked the puddles of sweat that
would pour off of me and seeing the mirrors steam up during the sessions.
Week 4 Update--First Swim Workout
December Bike Test #2 Video
January Bike Test #3 Video
During the
out season my coaches don’t recommend we spend any time in the pool.The return on investment is very little when
it comes to spending countless hours in the pool just to improve your Ironman
swim time by a couple of minutes.That’s
why they focus so much on the bike and run.But, I did have an opportunity to take an Adult Swim Clinic at Lacamas
Heath Club that was taught by triathlon coach Denise.OMG!She basically re-taught us how to swim.First, we swam only on our backs to get our head position right and to
kick properly using fins.Then we
rotated to our sides and then with our heads down, then strokes.Drill after drill after drill, building upon
what we had just learned.It was
amazing.
January Swim Lessons Video
After about 7
weeks we got to have a swim meet with the Masters swimming class.This was so much fun.I had never done a swim meet before.This was the real deal with timing boards,
announcer, big reader board and everything.We were entered in the 50 meter freestyle and the 50 meter back
stroke.I was in Heat 1 against two
other swimmers.I had never done a swim
platform start, so I chose to start from the side.I took off and swam as hard as I could
finishing second in 35 seconds.
Then came
time for the backstroke.I had never
done a swim start for the backstroke.I
lined up with my feet on the wall and my hands on the bottom of the swim
platform.I pictured in my mind what I
had seen during the Olympics.Swimmers
would lurch backwards with their arms straight out over their heads, back
arched and dolphin kick while underwater until surfacing and then doing the
backstroke.That wasn’t what
happened.I lurched backwards with my
arms over my head, but I arched my back too far and ended up doing a somersault
underwater!I came up staring at the
swim platform and everyone else 15 meters down the pool!I laughed and then proceeded to do my back
stroke.Crazy times.I finished, but placed 5th out of
6.
Our class was
technically done, but I asked if I could race the 100 meter freestyle with the
Masters.The coach got me into the first
heat.This time I was going to do the
start on top of the swim platform.I
would be racing against 5 other swimmers.I was ready, I was going to rock it!The horn sounded and I dove in.My goggles slid down my face a bit, I could still see and they weren’t
leaking, but it was a bit uncomfortable, but I didn’t let it bother me.Glide-stroke-glide-stroke-glide-stroke.I was on a tear.I tried to focus on smooth strokes and proper
form.I hit the 50 meter mark and it
looked like I was in the lead, but I was only half way.I started getting tired just before hitting
the wall at 75 meters.I remember taking
an extra gasp for air at the wall, but then got my head down and kept
going.I was going to go for broke and
leave nothing behind.I was really tired
and could feel my form starting to slip.I just visualized good form and powerful strokes, soon it would be over
and I could rest.I dug hard the last
several strokes, skipping my breathing stroke and powered to the wall.FIRST
PLACE!!!My
time was an impressive 1’11”.As I got
out of the pool, still dizzy from the effort, the Masters swim coach came
running over from the other side of the pool and gave me a high five, “dude!
That was killer!I thought you were
wearing fins!”That was pretty cool!
For one of my
long runs on Sunday, I did it as part of a running event. I was slated to run for 90 minutes with 2x1
mile at 8:12 threshold pace and 2xhalf-mile at 8:12 pace and the remaining time
at about 8:45 pace.I decided to enter
the Heartbreaker 10K, but that would only last about 55 minutes.Just so happened they had a 5K that started
30 minutes prior so I did that event first, finishing in about 29 minutes, then
I lined up for the 10K.Wouldn’t you
know it, I finished that event just one minute from my personal best!Pretty amazing if you ask me.
I did my
final bike test during the Jack Frost Time Trial.A 12 mile all out effort at VancouverLake.Just so happens that that is where I do all
of my bike tests.It was a cold and wet
day, but I finished and improved my lactate threshold heart rate from 138 in
October to 144 in February.
The final running
event I chose to do during the Ft. Vancouver 10K.I hadn’t been feeling too well leading up to
the race.I think I was coming down with
a cold or something nasty.As of
Saturday afternoon I was resolved to walking the 6K, but after a good night’s
rest I decided to stick to the 10K and give a good performance.
I kept things
pretty steady and was always pushing throughout the run.The first 5K was a 26:30.I had to walk up the land bridge just a bit,
but quickly got back to running when I reached the top.Towards the end I poured it on strong and
hustled in to finish in 54:16.Not a PR,
but still very respectable.
This is the
first time I have completed an out season training plan.The training has been intense at times.Each session the coaches have us pushing
ourselves in our various training zones.Then every 4 weeks we doing a fitness test to measure improvements, but
the downside is that it then boosts your training zones for the next
sessions.I did not shirk my tests and
even when I didn’t want to, I tried very hard to keep with the training
zones.During the 2010 training season I
didn’t do that.
My nutrition
has been taking a hit though and that is something I really need to dial in
during the 12 week build up.I have
eaten way too many Kit Kats and drank too much Pepsi and Coke.I have also reacquainted myself with the
McDonald’s drive thru opting for the Egg McMuffin and Hashbrown in the morning
and the McChicken meal at other times of the day.Plus Taco Bell seems to be a favorite.I have to remember that food is fuel and I
must do a better job of fueling my body with the good stuff.
At the end of
this training plan I purchased a Kestrel TT aero bike that I hope will improve
my bike performance.I am anxious to get
out on the road with it, but first I am going to invest some money into a
professional bike fit so I can utilize optimum body position for optimum power
and aerodynamics.
Woke up to a
cold and rainy day and seriously thought about blowing off the bike race, but
this was the start of the last week of the Out Season Ironman training plan and
I knew I needed to complete a bike test this week.After checking the forecast, it looked like
it was going to quit raining later in the morning and I needed a good excuse to
get my butt out the door.
Arrived at VancouverLakePark
and signed up.Chose to enter the Cat 5
class and got a start time of 11:43.That was about 3 hours away so I called Wendy and we ended up going to
the 9am church service, all decked out in my bicycle gear and everything.
Back at the
venue I pinned my number onto my jacket, installed the rain fenders and lubed
my chain.Brrrr, it was cold.The rain had stopped but there was water
puddled on the road.I started warming
up, spinning easily at first and then building the cadence and resistance to
open my legs up.I was wearing a
balaclava hat that also covered my face.When I stopped to adjust something on my bike, my glasses fogged
up.I couldn’t wear this thing during
the event so I hustled back to the truck and put on a different hat.
I had about 3
minutes left so I quickly got over to the starting line as I heard them calling
out my name.“Here,” I answered.The stager got me lined up in the proper
order.A rider was leaving every 30
seconds and there were about 3 guys in front of me.
As I approached
the starter the gals at the scoring table advised me that my number was pinned
upside down to my coat.“Are ya kidding
me?”I have been riding around for 20
minutes and no one noticed or mentioned it to me until now?
“5-4-3-2-1-GO!”The starter game me the countdown and I took
off.I started my GPS on my wrist and
also the MapMyFitness app on my iPhone that I had in a new waterproof case and
cradle mounted to one of the aero bars.
My goal was
to give an all out effort for the distance, but also go the full 40
minutes.I knew I would complete the 12
mile course in under 40 minutes, so I would have to continue pushing it for a
few minutes after the finish.My strategy
was to negative split the 20 minute segments.
I focused on
smooth pedal strokes and keeping the power on.I was surprised to see my heart rate up in the upper 140’s.Although it was hard, I didn’t feel like I
was ‘dying.’For my gearing I tried to
keep it in the big ring on the crank, but I could feel my legs getting pretty tired.So I dropped it back down to the middle ring
to keep a higher cadence and it seemed easier although I was maintaining the
same speed.
Speaking of
speed, my big goal is to do one of these and average over 20 mph.That seems to elude me every time.
Oh my
goodness, what’s this?I am gaining on
the rider in front of me.Holy
smokes!The last time I did this event I
passed only one rider and it was an old man who was making his way to his
favorite fishing hole and had nothing to do with the event!This rider was a female that started a few
minutes ahead of me.Whoosh!Nice.Oh, there’s another one!Whoosh!Sweet.All in all I passed 4 or 5 riders during the
event.Of course, I was passed numerous
times.
I hit the
turnaround and my GPS read 6.8 miles.Groovy.Back to town we go.The wind wasn’t much, but there was lots of
water.I tried to stay out of the
puddles since I could feel them slow me down.My feet were covered with road grime.Luckily I was wearing my boot covers and my feet were dry.The bottoms of my legs were covered in gunk
and the shoulders of my jacket were covered in snot from drippy snot-rockets
that missed their mark to the side of the road.
Since this
was the return trip I tried to keep the pressure on.Get that negative split.But I was getting pretty tired and was
lacking some motivation.I just felt
flat.No fire in the gut.‘What is my issue?’I need a boost.Not sure where to get it.
Here came the
finish and I powered across the line, shouting out my race number to the timers
since it was pinned upside down.I had
about 3 minutes left to go the full 40 minutes so I kept pushing it a bit and
then hit my timer at 40 minutes.I did
not negative split the event like I wanted but managed to average 19.7 the
first 20 minutes and 19.3 the last 20 minutes.But even better was my lactate threshold heart rate increased to 144, a
sign of improved fitness.
Energy Events always put on top notch events and I aim to
enter every one that I can.These are
the same folks who host the Vancouver USA Marathon in June.This event was held near Ft. Vancouver
Historic Site and offers a beautiful course.I chose to compete in the 10K race.Other choices were a 15K and 6K.
This was also
the end of my 20 week Out Season Ironman training plan.This is a rigorous 20 week session that
builds an athletes speed and functional threshold heart rate in the bike and
the run.I have seen amazing gains since
October and I am in far better shape now than I was 2 years ago when I first
did IMCDA.
I have been
feeling a bit under the weather lately; I think I was getting a cold or
something.I just didn’t feel right and
as of Saturday afternoon I was planning to just walk the 6K.But when I awoke on race morning, other than
feeling a bit tired, I felt pretty good and looked forward to a fun event.
Got warmed up
just a bit by running around the Fred Meyer parking lot.Then lined up at the start.A pretty good turnout of about 500
runners.The 15K had already started 30
minutes prior.The race started and off
we went.I tried to keep a comfortable
pace, but also keep pushing it as much as I could.
First mile
was about an 8:37 and the second was 8:16.
I love this
route as it takes us down to the Columbia River and along the water.Then it crosses the Land Bridge into the Ft.
Vancouver Historic Site.I had to walk a
bit up the bridge over Highway 14, but got back to running as soon as I reached
the top.
I started
checking my time.For the first 5K my
time was about 26:30, if I even split this then I would finish about 53 minutes
and set a new PR.I was getting tired,
so it was hard to do the math in my head, so I decided to just leave it all out
there on the course. This race would
summarize all the hard work I have done the past 20 weeks.My pace quickened to less than 8
minutes/mile.My heartrate went from 154
to 159!It hasn’t been that high in a
long time.I was determined to finish
with a good time.
About a half
mile from the finish, my mouth was dry and my tongue was swollen and I honestly
felt like I was going to vomit.But I
didn’t care.If I hurled, then I would
hurl like a true champion.Luckily I
kept the gurgles at bay and dug deep as I crossed the finish line.54:16.A respectable time but almost a minute from my PR.It was super great to see Wendy at the
finish.She walked with me as I cooled
down.Whew!What a race.
