Wednesday, 30 May 2012 14:23

RooSports Product Giveaway

[caption id="attachment_5979" align="alignright" width="259" caption="Guess Karen's Time at the RnR San Diego 1/2 Mary To Win"]roosport_running_pouch_giveaway[/caption] As you know - I am not a big fan of race belts on the run.  They tend to ride up on me and end up sitting under my chest like an oversized heart rate monitor... not good for race pictures but awesome for a laugh. I thought it would be good to invent something simple that could carry my fuel, and my keys and any money.. and of course the same week I came up with this brilliant idea, I saw the RooSport at the Cowtown Marathon Expo. I was really nervous about using this because I am the chafe queen and anything that can chafe me - will.  This thankfully did not.   The product is quite simple. There is a magnet that snaps the pouch to the shorts and stays in place while you run. I placed my key in the zipper pocket and in the velcro pocket I had 3 gels (with room for more). My fuel was easily accessible and the pouch stayed firm in place with nothing flying out.  I have run over 13 miles with this pouch and have had no issues with it.   Comparing this product to SpiBelt - the SpiBelt bounced all over and drove me nuts- this product stayed in place and the bounce was minimal.  The price is comparable at $19.95. Overall I am happy with this purchase - and want to give you a chance to try it out too - so I am offering a give away - with a few simple steps for you to win:  
  1. Go over and “like” RooSport On Facebook
  2. leave a comment with a guess on my predicted finish time for this weekends RnR San Diego Half Marathon
  Who ever comes the closest - gets to try this out - winner will be announced by Jason on Monday.   Happy Guessing!  
Published in Product Reviews
Tuesday, 22 May 2012 11:44

Ironman Texas - Bike Recap

Ironman Texas swim recap was posted yesterday and so we will pick up the story where that left off. ==================== I got out of the water and up the stairs and saw the clock read 1:34:xx.  I then heard somebody say:  There goes Jason Bahamundi and I turned around and thanked them but had no clue who they were.  I then saw Susan Lacke (whom I met on Thursday night and was everything and more than I thought she would be.  Thank you for spending time with me on Thursday and again on Saturday after the race....see you at IMAZ.) who completely ignored me because I was not wearing a wetsuit but seeing a familiar face helped me tremendously.  Rounding the corner I saw another familiar face in Annie Irvin (Jeff's wife) and that made me smile again.  Shannon was there but I don't recall seeing her or saying anything to her but thank you for the great pic.  I ran up called out my bib# and was directed toward my bike gear bag. Doing some math I though that to get to 11h30minutes that I would have to be 14 minutes faster on the bike and run.  Then I thought about what Coach said and that the race started at the bike not the water. Forget the water and ignore it.  I adjusted my goal time to 11h40m and said to myself that I was going to ride for 6 hours and run for 4 hours.  Not ride for 5h53minutes and run 3h53minutes.  It was over and I needed to stick to my plan. I ran into the tent although I saw many walking and when I got in there I was stunned.  I am not sure what I expected to see but what I saw was not it.  I thought maybe there were chairs spaced out with few athletes in there and volunteers at their feet handing them gear, but I saw tons of athletes and chairs packed like sardines.  I found an open seat immediately and jumped into it.  I sat down and threw on my helmet, then my socks and shoes.  Race belt was next and then sunglasses. I took out the sunscreen spray because I did not want to get lathered in that goopy stuff they put on you, nor did I want to wait in line and lose precious seconds.  I sprayed my legs and then my left arm and the pain was searing.  I looked and noticed that I had a major chafe and what must have been caused by the string from the swimskin.  Holy cow did that burn like mad.  Up and out of the seat and running out the back-end of the tent.  Handed my bag to one of the thousands of volunteers and off to my bike I went. I grabbed my bike off the rack.  Popped the HoneyStinger into my mouth and ran to the mount line.  Went to look at my watch and it had not recorded the swim at all.  I got it set to record before I started pedaling and was off.  As I started down the chute I looked at my right hand and saw 135.  That was my target heart rate for this entire ride.  I knew it would climb a bit with headwinds and or hills but overall I wanted to be right at 135bpm.  As I turned the corner I saw Karen along with a friend of ours and just yelled out:  Hey Honey.....see you in a few hours and off I went. The first 40-45 miles were going to be a tailwind and so I knew that I would be able to go faster with less effort and thought that if I could keep my heart rate around 130 bpm that I would be setup for a good second half of the ride.  As we passed sections there were so many people out there cheering for us and I would thank them for coming out and rooting for us on this journey. After 5 miles the watch beeped and it was time to start the nutrition/hydration plan.  My plan was to drink every 15 minutes and eat a HoneyStinger every two hours.  I had 1500 calories of Herbalife Prolong (1000 calories in my Speedfil and another 500 in a bottle on the back of the saddle) along with 400 calories of EFS Liquid Shot in my torpedo.  There were another 400 calories of EFS in a bottle in my shorts pocket.  Lastly another 480 calories of HoneyStinger in the bento box.  All in all if I drank/ate all the calories I would consume 2780 calories over 6 hours or ~460 calories per hour which is a lot more than I normally would take in but the heat of the day was going to really sap my energy so I wanted to be prepared.  If I didn't eat/drink them all there would not be a problem.  I wound up eating only 320 calories and drinking about 1800 calories for a total of 2120 calories for 350 per hour. Within moments of drinking the first few sips after 15 minutes I felt my stomach grumble.  I knew that being jostled in the wrestling ring known as the Ironman swim was what caused this.  I had drunk (swallowed?) a large amount of water and my stomach was not happy.  I also knew that if I did not take care of this right away that the ride would be horrible and I would be questioning myself all day.  It was at Mile 12 that the first aid station popped up and I got off my bike, handed it to a volunteer and jumped in the porto-potty.  I spent about 2m30s in here but when I got out I felt GREAT.  I was relieved and the best part was the volunteer put a water bottle in my empty cage and that set me up for a perfect ride, even if I did not know it then.  I got on my bike, she yelled out rider in and I was off again. Having read the Endurance Nation article about the ride and where the three troublesome spots were (Miles 45-50, 55-60, 65-80) and having spoken to Neil (Susan's boyfriend) on Thursday I was prepared.  Neil had warned me that the trouble spot was really at Mile 50 where you crossed into Grimes County.  Sure enough Mile 45 was tough but not harder than I expected and at Mile 50 you hit the chip seal and that was exactly what Neil had warned me about.  The thing about it though is that this was not the worst chip seal I have ever encountered and just kept on pushing and checking my heart rate every 15 minutes when the watch beeped. I was staying in my planned heart rate zone very well and was also hydrating right on plan.  I even adopted the method of drinking water immediately after taking in either the Prolong or the EFS Liquid Shot.  I would then also pour water down my back to cool off as well as pour some into the opening of my aero helmet. This helped tremendously as I never felt hot the entire ride.  I was having the time of my life. At one point I came up on a guy named Mack and as I passed him he said I will see you later.  I thought he meant on the run but within 10 minutes he was passing me on my left going down one of the larger downhills.  He yelled:  I told you so and I could not stop from laughing.  I then yelled back well I hope you go down faster here than me since you have at least 60 pounds on me.  We laughed a bit and then when I passed him for good he said:  It gets hard at Mile 55.  Enjoy the day.  I thanked him and told him the same. It was then that a guy named Rico passed me and I thought to myself.  Hold back.  Don't go into a leap-frog mode with him.  Let it go.  Follow the plan, stick to the plan.  I let him go and knew that I would see him again, whether on the bike or the run but I would see him again.  This happened quite a bit and I just kept telling myself that I would catch them all on the run.  I was feeling great and just kept on riding.  My legs never truly hurt, like when you are riding the trainer. I also think I benefited tremendously from training on the trainer with 5-6 shirts and creating an atmosphere of heat and humidity in my garage.  The weather never bothered me, nor entered into my mind about it being too hot or too humid.  Everywhere I have read that people were getting beat up by the heat but it never entered my mind. As I got past the half-way point I came up on a guy who gave me the greatest compliment I received on the course and it absolutely made my day.  I came up on him and as I was passing him he asked me if I was a runner.  I told him that I was and he just said: oh sh*t.  I asked why he asked the question and said what he did he said I am too.  Didn't think twice as I passed him by and then he came up on my left after a few minutes and said:  I said that to you because you look sleek and in great shape ready to run a great marathon.  I thanked him and mentally fist-pumped.  That absolutely made my day. Now I was hooked up with this guy and we conversed for about 30 minutes, even if he was illegally drafting.  He would ride up on me and get right next to me without passing and we would chat and then he would fall back.  Then he would catch up and talk and fall back.  Finally I picked up on what he was doing and I picked up my pace because he was using me to pull him. I then came up on another rider and he asked me where the next aid station was and I said I had no clue but I hoped it was soon because my water ran out and I needed more.  I was worried about grabbing water from the aid stations but the volunteers were well-trained and the riders were respectful of each other out there.  We saw the next aid station tents and we cheered audibly.  As I grabbed the last water bottle, which was at Mile 90, I was ecstatic to know I was only 22 miles from being done.  Then my watch started to really beep. The beeping really threw me off because I knew it wasn't 15 minutes.  I looked down and it said low battery.  I forgot my charger at home so I did not charge my watch the entire weekend.  I was worried that I would not have a watch for the entire ride and really wanted to focus on my heart rate.  If I had no watch on the run, not a big deal but I wanted to have a good bike to set up the run.  Oh well, what could I do at this point.  Just keep on riding and smiling. Finally at Mile 100 I felt the full feeling of all the liquid and food I had consumed.  I burped once and then again and on the second burp all the liquid came flying out.  There were white specs and I had no clue where that came from.  It was all over my arm, but like the getting out of the porto-potty at Mile 12 I felt so much better.  But then at Mile 102 I threw up again.  Now I knew my stomach was settled. At Mile 109 the greatest words to ever hear from a volunteer:  Only 3 more miles to go.  I looked at my watch and knew I was within a decent area of my goal time.  As I got within ear shot of the transition I took my feet out of my shoes and they thanked me profusely.  It felt great to wiggle my toes and to know that within seconds I would be getting off the bike and starting the last part of my journey to Ironman. I came into transition and saw Shannon with her arms up yelling my name and it got me so fired up, that I threw my bike to somebody and yelled.  Jeff then came up to me and told me to slow it down with a laugh but I was so amped up and ready to run that I just kept on going.  Toward the end of the transition area Scott (aka BDD - great surprise that he came down for the weekend) came up to me and asked me how I was feeling and I looked at him and said I feel GREAT. Stats: 6:05:44 (18.37 mph) --> Goal 5:50 -- 6:00 First 56 miles: 2:58:30 (18.82 mph) Second 56 miles: 3:07:14 (17.95 mph) Overall Heart Rate: 134bpm  Max Heart Rate: 154bpm Division Rank: 204 (moved up 80 spots from the swim) Gender Rank: 1025 (moved up 529 spots from the swim) Overall Rank: 847 (moved up 367 spots from the swim) And for those keeping score at home: #1s on the bike:  2x #2s while on the bike course:  1x #3s while on the bike: 2x Thank you for reading.  Come back tomorrow for the run recap.[gallery link="file" columns="4" orderby="rand"]  
Published in Race Reports
Wednesday, 14 March 2012 15:23

Pacer Or Chaser?

[caption id="attachment_5491" align="alignright" width="297" caption="Which Would You Rather Be?"]pacer_chaser_running_triathlon[/caption] Pacer or Chaser?  No, not a basketball team or even a car but how you would describe yourself as a runner. So do you ever find yourself driving and see a car with a 26.2 sticker on it and you try to catch it and pass  it?  Walking into the grocery store, and you feel yourself racing the person next to you to get in the store? Last night as I did one of my dreaded taper runs I was trying to keep it at an easy pace and then it happened, I began the chase.  I saw this women the other day running in the neighborhood and she was a pretty fit girl and her pace was a good pace.  I turned the corner today, and saw her 2 blocks away from me, and my first thought was “GO GET HER” and I ran as hard as I could without tripping over cracked sidewalks..before I knew it she turned a corner and I lost her. Ugh. Next time. My name is Karen. I am a chaser. I have gotten worse when racing as I pick someone in the crowd and this will be the person I chase and hope to pass and then I will pick someone new. I name my people I chase. Turquoise shirt girl, The waterboy, and numerous other names that just pop into my head that remind me to keep them in my vision and pass them.  The last race I ran I actually chatted with the 2 girls that I was chasing, and we laughed about it because they were doing it as well.  I walked away from them and another person came to me and said she was chasing me down the whole way.. I am not alone. I have tried to be a pacer, and when I ran with a training group, the pace leader kept telling me to SLOW down and stay with group but when I am in a group setting - my competing side kicks in and I wanna beat all these people. Of course - I know I should be slowing down as this is just a training run right? Race day - I am not going to pace. I am not going to talk or socialize during the run. I am going to PUSH my body. I have learned I can push harder during races, and not hold back and chase as many people as I can.  I may not win, but I might just pass one guy.. and chick him!  I used to think I couldn’t go faster on runs, and then I decided - why not?  Go Fast - and I did, and I didn’t collapse afterwards and got my pancakes. Will I always be a chaser - we shall see when the ultra-marathon training kicks in, but for now I will try to catch as many people as possible..maybe you!  

Are you a chaser or a pacer?  Do you race people into stores?

Published in Train
Tuesday, 06 March 2012 19:24

Ironman Texas Training - Week 11?

Ironman Texas training is 11 weeks down.....I think!  I can't keep track but I think that is the right number.  Last week was a huge week and break through week for me. Training last week took up a total of 17.5 hours of my life and I loved every minute of it.  I am thankful that the zombie apocalypse did not happen until Monday when I could barely move my legs because of the 92 mile ride followed by 30 minute lactate threshold run I did the day before.  That ride was the longest ride of my 'career' and I smiled the entire time.  I was on a large portion of the Ironman Texas course and it is no longer as daunting as it once seemed.  I managed to ride the course at a 19.5 mph clip and felt strong.  My hydration and nutrition were spot on with 95% (guesstimate) liquid nutrition and 5% (Thank You HoneyStinger) coming from solid foods. When I got home though is when the zombie hit.  I had to drive back from Conroe, Texas after that ride and it took me nearly 3 hours and when I landed I packed up my gear for the Monday workout so when 830p hit I was done.  Cooked.  There was no moving.  It was to the point that Karen practically dragged me into bed. Monday rolled around and getting in the water for what I figured would be a recovery swim was not true.  That was a session of yard after yard after yard of race pace swimming.  If you have heard it before I am going to say it again:  Ironman training is hard work. There are rewards though.  Like knowing you can ride 92 miles at 19.5 mph.  Like knowing that you can throw down a 30 minute run right after that and cover 3.7 miles at an 8:00/mi pace.  Like knowing that the next day when you get in the water you can still hit your race pace times.  That is what Ironman training has done for me.  My confidence is sky-high right now and I need to bring myself back to earth as there is this 'little' race called 70.3 Ironman San Juan in two weeks that I need to be focused on. The numbers to date are: Weekly:
  • Swim - 5.5 miles
  • Bike - 164.3 miles
  • Run - 30.5 miles
February:
  • Swim - 23.2 miles
  • Bike - 476.7 miles
  • Run - 83.0 miles
Ironman Texas Training:
  • Swim - 56.7 miles
  • Bike - 1278.3 miles
  • Run - 296.7 miles
 
Thank you for watching.
Published in Train
[caption id="attachment_5415" align="alignright" width="259" caption="And I Applaud Them For Doing So"]running_racing_burnout_addiction[/caption] I may have become addicted to running and racing, possibly even triathlon.....eggads!!  As I sat on the couch last night – I was trying to remember everything I planned that I needed to do, and realized I planned a doctor appointment for Monday morning. My first thought was not dreading the doctor , it was actually “Oh I can run now!”  My doctor appointment is not scheduled until 9 am and of course now my mind is racing. “If I get up at a certain time – I can do a longer run and have plenty of time to get to the doctor and then go to work”. When I think about many years ago, and making an appointment at 9am on a Monday morning prior to work –my initial thought would be sleep until the latest possibly time and then get up and go to the doctor (possibly hungover from drinking the night before!). It’s funny how things change in your life - being a mommy, wife and working full-time, plus drive time of 30-45 minutes each way tends to limit my workout time. If you know me personally, you know that I do not do well without working out, I tend to get a little angry – so I sneak in WHATEVER I can get! Jason and I have a good balance between watching the little man, but sometimes I want to be home with my family, so I decided to join the gym and go at lunch as well. Nothing like a quick workout midday to de-stress from the drama of the workplace! So now I run, attend bootcamp and gym and apparently my race schedule has gotten out of control. I keep signing up for races:
  • Rock & Roll Dallas Half – 3/25
  • A2A HalfMarathon – OK 4/1
  • White Rock and Roll 15k- 5/10
  • Rock & Roll San Diego Half- 6/4
  • El Scorcho 50k – 7/15
  • Hula Girl Tri – 8/11
I actually spoke to Jason about signing up for another tri in May just to do it, and of course my Fall races are already planned in my head, but registration is not yet open. Normally I am not a racer, I am a runner, but I have been enjoying getting out amongst all the other runners, and liking the fact that I am starting to meet people and socialize with them. Even if I am not great at racing, at the finish line we are all winners and have something in common. I think about other athletes, and the way they live, getting up in the wee hours of the morning and working out or doing it before bed, and being parents or students as well and still finding time to move and it amazes me and inspires me to do more. The questions I wonder - Will I lose steam eventually? Will I get burnt out? I have seen it happen to so many – other things take priority and life gets in the way. I have noticed the personalities change as well. The runner’s high is gone, and the bitterness/depression is obvious. I have been sidelined various times due to injury and I know that feeling and I know getting back is tough, but once you start moving and train your body to move, it does get easier, and you do feel better. Honestly – I think I will stick to moving..I am sure Jason is thankful.

Do you ever get burnout?  Do you know others in it now and do you try to move them?

Published in Race
[caption id="attachment_5679" align="alignright" width="224" caption="Team Baha Done And Done"]a2amarathon_finishers[/caption] Chrissie Wellington raced last year's Ironman World Championships last year with a torn pectoral muscle and road rash.  She not only raced it but she won it in a record time and put in a blistering run, for which she is not typically known for.  With what happened to me yesterday there were questions, and a few suggestions, that I don't race the A2A Half-Marathon.  There was never any doubt in my mind that I would run the race, and the only question was would I race the race.  The deciding factor would be how my hip felt when I woke up on race day morning. I did all the things that I would normally do before a race.  I ate pizza the night before with Karen, Frances (owner of Virawear) and a few other friends.  I had a bowl of granola, two rice cakes with peanut butter and was in bed by 8:30pm.  When the alarm went off at 4am I checked my body parts for anything that would tell me that I absolutely could not run.  My hip was sore but bearable.  My shoulder did not hurt.  Then I felt my hand and man alive that was killing me.  I quickly put the pain out of my mind by telling myself I don't run with my hands.  I also started channeling my inner Chrissie.  I told myself that if she can race 140.6 miles with those injuries I could run 13.1 miles with what I had.  The question about running versus racing still hung in the air. I consumed my race day breakfast which is exactly the same as my night before meal but with added coffee.  Karen and I always pack our food and when she went to make a shake in the morning and we noticed we left the base back at home we went downstairs for the hotel breakfast.  Karen had a waffle and asked me if I wanted half and against my better judgement I did eat half.  Don't do anything new on race day right?  After breakfast we got in our car and drove to the stadium to be bused out to the starting line. At the stadium I took a few quick steps to see if the hip would cause me pain and there was a throbbing but bearable.  Onto the bus we went and on the way there we hit every bump imaginable and that was causing some pain.  Finally we made it to the start line and I went for a warm-up.  After running about 0.5 miles with no issues I decided to do some dynamic stretches.  Again, no major pain and I made up my mind to run this race. Prior to the start a Bronco came racing up the road and tearing up the grass and looked to be losing control.  Let me rewind and tell you that this race starts in the middle of Route 77 in Arbuckles, Okalahoma.  I mean, literally, in the middle of the road.  There was a white line signifying the start line and that was it.  It was the greatest start to a race I'd ever seen and the road was to be closed for six hours.  It was fairly scary to see this guy tearing up the road.  Another runner confronted him and he pealed out and left.  That certainly got the heart rate going.  After that we lined up about 10 feet behind the start line and listened to the Star-Spangled Banner.  Gave Karen a kiss and wished her luck, then after the countdown and shotgun start the race was on. The legs were feeling fresh and I started running when the Mile 1 marker came up on me.  I thought to myself that was very fast and looking down at my watch it proved it was.  7:35 for the first mile and then we hit mile two and again 7:35.  Now the first two miles are downhill completely and while I tried to hold back I could not and after hitting the 2nd mile marker decided I was going to race this event. As the route leveled off and I got into a rhythm I was being passed by a lot of runners.  I fought the meathead in me knowing that once we hit Mile 9 we were going to be going back uphill.  Stay in the zone, race and keep all your splits steady.  If you recall from San Juan, where I screwed up my watch, I decided to show 3 fields.  Those fields were Current Time, Avg-HR and Avg-Pace.  When I looked down I saw an average pace of 7:49/mi and I made it my mission to keep that under 8:00/mi.  That was my goal as I knew that would put me in at 1:44 and I would be happy with that. As each mile ticked off I noticed that I would feel the throbbing of my hip every other mile.  I think this was due to the fact that I was taking water every other mile from the pain.  I would focus on the water and not recognize the pain that when I passed a water station I would recognize the throbbing.  If you noticed I said taking water off the course, and that is because I forgot the EFS Liquid Shot at the house.  At the expo I asked about a local bicycle shop and there was not one in Ardmore and the closest one was 28 miles away.  I was going to live off the course and that means water and water only as I cannot keep Gatorade down. As we neared Mile 6 I started noticing those that had passed me by 4 miles earlier and they were running considerably slower.  The route had turned into rolling hills and the humidity was picking up.  When I saw the rollers I told myself to run through the hills and keep my perceived level of exertion the same as the flats and pick it up on the downhill.  I also kept telling myself that if Chrissie can do it so can I.  As I passed each racer I gained strength.  I finally caught up to one racer who has passed me back at Mile 2.5.  I remembered him because of his backwards BAA hat as well as Landrunners shirt.  I found that gear and it became a bullseye.  I ran up on him and then passed him going up a hill.  With that as my strength I powered up the hill and did not hear his footsteps after about 0.25 miles. I kept at it and kept picking off one runner after the other.  I was gaining strength and they were losing it.  It was around the 10 mile marker that the wind truly picked up and almost knocked my feet out from under me.  I was out there on the open road with nothing to block the wind.  I got to mile 11 and saw a few other runners that I hunted down when I heard the footsteps and deep breathing.  What was going on here?  I was being caught by somebody?  Who?  You guessed it.....BAA hat man.  He passed me but I kept on his hip and then fell in behind him and let him block the wind and fed off his draft. I felt strong so I passed him and gained ground on him going downhill and kept finding other runners to run behind until their pace was not fast enough for me and I passed them.  At Mile 12 BAA passed me again and I fought to stay with him but his kick was too strong and he started to pull away.  I vowed not to let him have more than 0.10 miles on me and I would push at the turn into the stadium and catch him if I could. With this in my mind I noticed another runner in front of me and thought I was hallucinating.  The woman was wearing a black tank top with Peace, Love, Run on the back and I knew I saw this 4 times before.  I started questioning if I had been passed without me knowing it but when the man pacing her called her name I knew it wasn't the same person.  I also got pissed off with the on-course support and blew past her on the hill and left her behind and kept BAA in sight.  We made the turn toward the stadium and I started running harder but so was he. As we enter into the stadium to do the final 0.25 miles in the track I was putting in every last ounce of strength I had and never caught him.  I finished about 15 seconds behind him and when I crossed the finish line is when my hip decided to tell me that it was still apart of my body.  I slumped over and the volunteers brought me my medal and two bottles of water and asked if I needed to see medical.  I repeated two or three times that I did not need medical but that I had crashed my bike the day before and my hip was throbbing to the high heavens.  I finally gained the strength to walk around a bit and my hip started to feel better. I looked down at my watch and saw a time of 1:44:22 and a distance of 13.13 miles.  I was thrilled because I knew that I had met my goal of a sub-8:00/mi pace for the race and that I ran a very good race in terms of distance.  Of course the majority of the race was straight down a highway but the first two miles required turns in the highway that could have been detrimental to the distance run because we had the entire highway to ourselves. Karen and I left went to the hotel and cleaned up before hitting the road.  After we got home we noticed that I finished 7th in my Age Group of 43 competitors and 30th Overall.  Better than that was that Karen finished in 1:58 and came in 3rd in her Age Group.  This was her 2nd podium finish in four Half-Marathons this year.  I am so proud of her accomplishments and where her running has come from.  Great job Honey! This is the third race in three weeks and I'll be happy that next weekend is a 5.5 hour ride and 30 minute run brick on Saturday and a 2h45m run on Sunday with no racing involved. Mile Splits for the race:
  • Mile 1: 7:35
  • Mile 2: 7:35
  • Mile 3: 8:01
  • Mile 4: 8:16
  • Mile 5: 7:52
  • Mile 6: 7:51
  • Mile 7: 7:32
  • Mile 8: 7:53
  • Mile 9: 8:01
  • Mile 10: 8:22
  • Mile 11: 8:13
  • Mile 12: 8:22
  • Mile 13: 7:46
  • .13mile: 7:42/mi pace (0:43)[gallery link="file" columns="4" orderby="rand"]
Published in Race Reports
Tuesday, 10 April 2012 15:11

Ironman Texas Training Video Blog

Ironman Texas training has clearly entered into the 'man this is hard' world.  The workouts have increased in duration.  The workouts have increased in intensity.  The workouts have pushed and pulled me to areas I never thought were imaginable. Let's take the last three days (not including today) as an example:
  • Saturday:  100.2 miles on the bike followed by 3.5 miles of running (5 hours 51 minutes)
  • Sunday: 17.75 miles of running (2 hours 45 minutes)
  • Monday: 3300 yards of swimming (1 hour 6 minutes)
  • Monday: 15.36 miles of running (2 hour 30 minutes)
  • Total:  1.88 miles of swimming, 100.2 miles of biking, 36.6 miles of running (12 hours 9 minutes)
So today when I originally thought my training was a 1 hour trainer ride at aerobic capacity followed by 1 hour of running at lactate threshold I held my breath.  When I woke up and checked my training to see that it was 2 hours of riding at aerobic capacity I was happy.  The thought of running for an hour after running nearly 37 miles scared the living you know what out of me.  Now that I had today to not push myself I am prepared to do this run tomorrow.  I am actually looking forward to it as my legs will have had the opportunity to recover. Also, in regards to training I am also doing the weekend workouts at times that are reflective of where I should be on the course when that sport comes up.  So on Saturday I started my ride at 8am and rode through that part of the day to see how I would react to the temperatures and to practice my nutrition and hydration plan.  I will say that it worked perfectly as I was never hungry and only peed on the bike once. My 2 hour and 30 minute run on Monday was in the height of the Texas heat.  It gave me an idea of how fatigued my legs would feel at that time of the day and to again practice my hydration and nutrition plan.  I have decided to incorporate HoneyStinger waffles every two hours along with Herbalife 24 Prolong and First Endurance Liquid Shot (Kona-Mocha is their newest flavor).  These three products have served me very well in the last three days.  Of course I will also take water off the course on the bike and the run. Lastly, my plan to walk 30-45 steps every mile of the run was practiced yesterday and it worked great.  My splits did slow down but not as considerably as I would have thought had I tried to run the entire time.  Here are the splits from the run yesterday:
  • Mile1: 9:15; 130bpm; Max: 146bpm
  • Mile2: 9:07; 139bpm; Max: 148bpm
  • Mile3: 9:30; 142bpm; Max: 149bpm
  • Mile4: 9:48; 149bpm; Max: 155bpm
  • Mile5: 9:28; 147bpm; Max: 153bpm
  • Mile6: 9:02; 148bpm; Max: 154bpm
  • Mile7: 9:12; 150bpm; Max: 155bpm
  • Mile8: 9:06; 144bpm; Max: 151bpm
  • Mile9: 9:43; 149bpm; Max: 158bpm
  • Mile10: 9:47; 143bpm; Max: 149bpm
  • Mile11: 9:41; 144bpm; Max: 151bpm
  • Mile12: 10:03; 141bpm; Max: 150bpm
  • Mile13: 11:23; 141bpm; Max: 153bpm (treated this mile as the special needs bag and did not stop my watch for the consumption of water)
  • Mile14: 10:21; 142bpm; Max: 149bpm
  • Mile15: 10:38; 141bpm; Max: 150bpm
  • .327mi: 3:38; 145bpm; Max: 151bpm
You can clearly see where I was running uphill with these splits but overall I was quite happy to be running these splits with that simple walk break in it. Now onto the data that all you TriGeeks love to look at and crunch: Overall Training for Ironman Texas:
  • Swim: 76.8 miles
  • Bike: 1847.0 miles
  • Run: 441.8 miles
Weeks 15 and 16 combined:
  • Swim: 7.3 miles (not a lot of swimming due to taking nearly a week off because of the bike crash - wound are healing very well.)
  • Bike: 317.8 miles
  • Run: 50.9 miles
Published in Train
Tuesday, 27 March 2012 12:44

Ironman Texas Training - Weeks 13 and 14

Ironman Texas training has entered some zone but I'm not sure what zone.  These past two weeks have been filled with races and hardly any taper or recovery.....it has been bananas, and I have eaten my fair share of bananas.  I may have to track my banana consumption alone to see how much it really is because I know it is at least one per day. So where do we start with Ironman Texas training?  Oh, how about words from my Coach after 70.3 San Juan.  This is not verbatim but I think you will get the point:
  • I have aggressive goals for you for Ironman Texas.  You will be ready for that day without a doubt.
After a big swallow of air when the phone hung up I said to myself:   What would be aggressive goals?  The next thought was that is awesome.  Let her think about those goals and take it away from me.  When I setup my own goals I am fairly aggressive but having somebody else set them up and I will chase them down with reckless abandon.  I am excited to see what she has up her sleeve.
I am also very excited about my newest sponsor.  Last week I came to an agreement with Grapevine Grains.  They are a local company here in Grapevine, Texas and  provide the freshest granola, muesli, trail mix, and fresh stone ground cookie, muffins, pancake and corn bread mixes.  All of their products are made with fresh organic stone flours and rolled oats.  As a person who does a lot of baking in the house as well as eating oatmeal, granola and muesli this sponsorship couldn't have been a better match.  Be on the lookout for a more formal announcement along with a coupon code so that you can get the freshest quality ingredients delivered to you doorstep.
Now onto the numbers:
Week 13
  • Swim: 3.84 miles
  • Bike: 93.8 miles
  • Run: 26.6 miles
Week 14
  • Swim: 5.57 miles
  • Bike: 78.5 miles
  • Run: 30.8 miles
Overall
  • Swim: 69.5 miles
  • Bike: 1,529.2 miles
  • Run: 390.9 miles
Thank You For Watching!
Published in Train
Thursday, 23 February 2012 12:24

Aspaeris Pivot Shorts Product Review

Aspaeris Pivot Short aspaeirs_outer_shortsSince I have become a Tough Chik, I have branched out and been able to try new products. My most recent product purchase was the Aspaeris Pivot Shorts™   I have worn compression pants and capris in the past, and loved them but had several issues with the seams on them splitting in various places, and after numerous exchanges, and returns, I gave up on them.  When I saw that the Tough Chiks were getting these - I figured I should at least give it a shot. I ordered the basic black pair and got them within a week. I received them on my scheduled boot camp night so I figured I would give them try.  Well - imagine my surprise when at bootcamp they decided it was hill training night. I am NOT a fan of hills, but I was running like a superstar to the top of the hill and back and beat all the others and came home and still felt great...was it the shorts?  A few days later I put on the shorts again, and took them out on a longer run, and when I started the run, the shorts were tight enough to make me feel like they put me in the right form when I was running.  Today as I was reviewing the website I actually read about the product:
Aspaeris Pivot Shorts™ are actually two pairs of shorts bonded together. The Outer Short is a high performance compression short designed to support your muscles. The Inner Short features our breakthrough, Dual Sensory Compression Bands™.These cross-knit bands guide your muscles into the proper position, thereby improving your pivot performance, which helps prevent ACL and hip injuries.
So -- there you go.... they were putting my muscles in the right position and making me run with better form. I have enjoyed these shorts so much, that I actually threw them on for a race this weekend, under some shorts (it was raining and cold and I wasn't sure how cold or wet I would get).  I had my best run EVER. I ran a comfortable half marathon at 1.52.05 with no aches or pains, and ended up 2nd in my age group.  I actually felt so good - I was out on the road the next day running again.  I will be ordering more of these soon - and hoping they make capris or pants soon.   If you ladies out there want to try these - use this coupon code for $10 off - NOACLHURT at www.aspaerispivotshorts.com - you wont regret it!   Happy Running!
Published in Product Reviews
Sunday, 19 February 2012 12:44

Stonebridge Half-Marathon Race Report

Yesterday I ran the Stonebridge Half-Marathon for the second year in a row.  The distance works perfect for training purposes and it is a small race so you really get to enjoy it.  Not to mention the post race spread is pretty good.  This year Karen and my buddy Juan decided to join me in the run and we had a great time with great results. My mindset going into this race was to practice pacing for 70.3 San Juan.  My goal in San Juan is to run a 1:44 half-marathon and so that was the goal for this race.  Coach had scheduled a swim session as well so I figured I would do the swim set before the race to mimic being a bit tired before the run. At 5am I jumped into the pool and rattled off 2550 yards of swimming that included 3x (5x100 Very Fast - :30 RI) 50K sets.  Obviously very fast is much faster than race pace and so I was happy to know that I would really be pushing myself and burning some of the glycogen off.  As we left the house and got on the highway Karen asked me if I had my GU (First Endurance Liquid Shot is what I use) and it was then I realized that I forgot it at home in the fridge.  I would be running this half-marathon with no nutrition and only living of the course and that means only water because I cannot drink Powerade.  Thankfully I had eaten a Honey Stinger waffle after the swim. When we got to the race site you could feel the cold and with the rain it was one of those days where people would question you as to why you are up and going for a run.  As we walked to the starting line I told Juan that we should run 8-8:15s for the first two miles and then bring it down from there to the 8:00/mi mark and finish right at that 1:45 mark. Then the gun went off Juan and I immediately settled into a nice stride.  Before I knew it the 1 mile marker was there and our watched went off with a 8:02 mile.  OK great the legs feel good and slightly ahead of the 8:15 but not by much and I am gaining confidence.  We continue to run stride for stride and all I can think of is Iron War.  Trying to imagine what Dave Scott and Mark Allen were thinking as they were running.  They were competitors competing on the biggest triathlon stage and Juan and I are friends and training to pace for 70.3 San Juan. It was around Mile 2 when we heard galoshes boy.  The sound was horrible.  Each step sounded as if the guy dunked his shoes and socks in a bucket of water before the race.  It made that squashing sound and was driving me batty.  I wanted to really pick up the pace to get away from him but I had a plan and I wanted to stick to it and this guy was running right along with us.  I looked at Juan and said to him WTF is with this guys shoes he's making me crazy.  He agreed and said the guy had earbuds in and probably couldn't hear them and so he wasn't annoying himself. By the time Mile 3 came along galoshes boy was no longer with us and we were on our own.  Juan and I were in a nice stride and cruising and I was having a great time.  I never felt like I was pushing it or working and was really just out for a long training run.  That is until we hit the half-way point.  At mile 6 you turn left and are headed down the longest straight away of the run.  The problem was that the wind kicked up and the road is a series of up and down elevations.  Not the type of elevation that you climb for .10 mile but for 0.25 mile then flat then another gradient that lasts 0.25 miles.  Into a headwind this made it work but my legs felt great and I just attacked the hills. It was at this point that I started to catch those that had burned past me earlier in the run and when I started to drop Juan.  My legs felt great and I wanted to negative split the run and so the pace picked up.  Picking off one runner after another was fun.  After getting past one person I would find another.  At Mile 9 I passed a guy fairly easily and he said to me 'go get 'em you look great.'  When he said that I realized that I was still not pushing myself.  I looked at my heart rate and was around 161 bpm.  Normally my heart rate would be in the 170-180 bpm range. I credit this consistent low heart rate to a couple of things.  First this past week has been a slight step back in workload for Ironman training.  Secondly I had taken First Endurance Pre-Race about 45 minutes before the start of the race.  My body has gotten used to Pre-Race and my heart rate felt low and consistent.  After passing the Mile 9 marker I made a decision to step it up and run the last 5k harder than I had any previous miles of the race. At the Mile 10 marker it was time to pick up the pace but not sprinting.  Again I wanted to finish in 1:44 and make sure to execute the race.  I had a lot of juice in my legs and dropped a 7:22 mile at Mile 11 and then a 7:28 at Mile 12.  I hit Mile 12 and again made a decision that Mile 13 was going to be the fastest mile of the entire day.  I was moving but again I never felt over-extended or worn out.  I was in cruise control so to speak. As I came up on the Mile 13 marker I could see the finish line clock and saw 1:40:52 and new that I would be crossing just a tad past 1:41.  As I crossed the final timing mat I hit my watch and looked down and was at 1:41:10.  I walked about 100 feet past the finish line expecting Juan to come across in 4 minutes as he was doing very well with timing his race at that pace.  Before I could get that thought fully through my head I heard the PA announcer say 'Catch him USC' and I knew it was Juan.  He was wearing a USC jacket for the race and I was surprised because he too picked up the pace quite a bit.  He finished in 1:41:40. With the cold clothes and weather being what it was I made a run to the car to get my bag but more importantly Karen's bag that had fresh clothes so that we could change into them.  By the time I got back Karen was just crossing the finish line.  She came across the timing mat in 1:52:05 and set a PR by over 5 minutes. [caption id="attachment_5323" align="alignright" width="224" caption="Team Baha On The Podium"]stonebridge_ranch_half_marathon_podium_bahamundi[/caption] Standing around we waited to see results.  With such a small field you never know where you may finish.  Last year I ran a 1:36 and finished 5th in my age group so I did not expect much but we did not see a lot of women so maybe Karen got herself to the podium.  When the results were posted we walked over and saw that we both were going to be on the podium in our age groups.  We both finished 2nd in our age group and Juan finished 5th in his.  It was a great race for all of us. Takeaways:

  • I can pace myself and hold back.  Need to remember this in a month when San Juan rolls around.
  • I can run a half-marathon on nothing but water, but will not try that again.
  • Create a plan and stick to it even as others are passing you at the beginning as they will either flame out or they are just faster and you will never catch them anyway.
2012 has started gloriously with a 3rd place finish at the Bold In The Cold 15k and a 2nd place finish at the Stonebridge Half-Marathon.  Looking forward to hitting my goal time of 5:10 for San Juan.
 
Thank you for reading.

 

Published in Race Reports
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