Memories of Cpt. America

I’ve been looking forward to today’s run all week. I’d re-mapped my route so I got in all 10 miles, had good workouts all week, and was pumped to show myself that I really am on track for my upcoming races. Then yesterday the rain came. It hasn’t been raining hard, mostly just sprinkling with the heavier rain to come later in the day. Instead of changing up the rest of the week’s schedule and then have it continue raining, I decided to take a long lunch and get it over with. Once I stepped outside I realized I wasn’t dressed warm enough and had to put on a hat, arm warmers and tights. I don’t think they are really called tights, not when guys wear them, but they are for the legs and they are tight!

What was interesting about this run, and what kept me mentally occupied for quite a while, is how it reminded me of a particular run back in my Army days. We had this one Commanding Officer nicknamed Captain America, and it was well earned. He was very fit, and loved to take us on long, fast runs. If he was feeling frisky he would stop in the middle of the run and have us do grass drills. For those of you not familiar with the term, it is a bunch of push-ups, sit-ups, anything that would get you down on the ground. Every year we had to take a 12 mile road march with full gear, including a 45 lb back pack. His goal each year was to break the Division record for completing the march. He wouldn’t take short cuts to do it either. His marches were through some pretty tough terrain up hills and sandy trails. I digress, back to this run. It was Cpt. America’s last day. Everyone knew it was coming and had it marked on their calendar. When we got up that morning we were so excited to see it pouring rain as we knew any run would be cancelled. Not so! He lined us up in formation and started us out onto the road. I couldn’t believe it when we got there. It was raining so hard that there were several inches of standing water in the road. It didn’t matter, not to Cpt. America. We took off on a run, chanting all the way. After passing several possible early turn around points, I resigned myself to a long run with my now soaking wet shoes and socks that must have weighed 10 pounds each. We finally stopped at a large field, for you guessed it, grass drills. Only we’d gotten so much rain that it quickly became mud drills. Fifteen minutes later and caked with mud, we were on the road back home. I actually appreciated the water in the road this time as it helped wash the mud off my shoes. I don’t remember how it ended, probably with everyone pumped up from the brutal workout we had just finished.

That was 25 years ago. My run today was nothing like that. There was no standing water in the road, and I didn’t stop along the way to do front/back’s or anything else crazy. It was a hard run though, and mental toughness was the key to getting through it. I may have hated Cpt. America back then, but I sure learned a lot about myself because of him. If I saw him today, I’d shake his hand and thank him. Unfortunately I don’t remember his name and wouldn’t really want to talk to someone responding to Cpt. America!

Today was a good day to run!

A cold race!

Let me preface this by saying 28 is cold. It’s cold to go outside and check the mail, but it is really cold to stand around for an hour waiting for a race to start. I know there are lots of places that regularly get much colder and those residents don’t think 28 is cold. Let me say that I have lived most of my life in Houston, Texas; my blood is as thin as water, and to me that is very cold. Also, I don’t know why anyone would want to live in a place that gets that cold on a regular basis!

Months ago, when the weather was much warmer, I convinced my wife to sign up for the kid’s race and to take a 3 year old with her. We thought it would be fun, and cute, and he would get a big kick out of finishing the race with all the people cheering. We knew he would love the medal he got at the end. We never expected the weather to turn like it did!

Yes, I had a race yesterday in 28 degree weather. That’s what the car said when we turned off the engine and forced ourselves to crawl outside and get ready. Before I relate my boring race, I should tell you about Kelli and Dillon. They stood around for 45 minutes in that cold weather to see me start my race. They then had 15 minutes to walk 2 blocks for the kid’s race. There were a couple of middle school kids there, but they thought it would be longer than 1K (probably much less than that really). They were nice and said they would run the kids run so Dillon wouldn’t be alone. That’s right, all the sane parents kept their kids at home in the warmth. Dillon was the only little kid in the race. Before the start of the race, Dillon announced that he was cold and ready to go home. He agreed that they couldn’t leave without me, but he wasn’t running any stupid race. About that time the race started: the bigger kids took off, and Dillon sat down, refusing to continue. Poor Kelli carried him, tried pulling him, and used every trick she had trying to get him going. Finally when she said she was going to beat him he jumped up and took off. I wish I had been there to see the grin on his face with all the people cheering for him. It was the best part of the day, and I missed it!

My race was much less entertaining. There were 150 people registered, but I bet less than 50 showed up. I was one step from the starting line, I figured I wouldn’t have to jockey much for space once we started. As the starter counted down, some guy came from behind me and stood right in front of me. Whatever! Did I mention that it was cold? Normally I don’t wear anything on my head as I get pretty hot. Being this cold I figured I needed something and scrounged up a tubular scarf I folded over and was able to pull over my ears. It worked great for about a mile and a half, until I started to get hot. I looped it over my arm, but it was bulky and distracting. I was trying to figure out some way to get rid of it without littering up the road. Half a mile down the road I saw a young lady walking her dog and threw it to her. I’m not sure what she did with it (she was gone by the time I came back by), but at least I didn’t feel like I was littering.

The course itself was pretty flat with some false flats and maybe and underpass or two, basically an out and back. When I made the turn at the 3.5 mile mark, the wind hit me in the face, and it was cold. I actually wished I hadn’t thrown away that scarf! I had a goal time, less than 8 minute/mile pace. I started off faster than I normally would have so I could make it. I was already tired at the turnaround, and the wind only made it worse. It was then that I realized if it was hurting me, it would be hurting everyone else and I tried to pick up the pace just a bit. There weren’t a lot of people in front of me, but I started running them down. We were fairly spaced out, and I didn’t think I would catch anyone, but the wind and false flats did their job. Catching them took a while, but as I passed each one it was like they just gave up. The end was getting close and I had one last fellow in sight. As we hit the mark for the last 2/10 of a mile he found another gear and I was unable to close the gap.

Overall I’m very happy with my time. I obtained my goal, and had run about as hard as I could. This wasn’t my target distance, and I don’t feel like I’ve been training for it. If I really wanted to do well in a 10K I would do some different training. As it is, this is more like a training run for my longer races. I do enjoy this distance though, so maybe another year I can work on them.

Thanks for listening!

Still at it...

Has it really been 2 weeks since I last signed on? I’d love to brag that I was too busy training, but that wasn’t it. While I have done everything my coach asked of me, I suspect my coach was taking it easier on me because of my bum wrist. It did end up being fractured, but by the time they figured that out a week had passed, and they just left me in my splint. I’ve been unable to swim since then, but have made up the time with running and biking.

I ran last weekend, almost 10 miles. It was supposed to be 10 miles but I missed one little section. I realized it later on and had a plan to make it up, but I had to go to the bathroom so badly I just couldn’t add anything more. As it was I ran into the house and straight to the bathroom. It was a good run though, about 8:45 pace. I will be thrilled to run my half marathon that fast.

I do have a race Sunday, a 10K. The weather is supposed to be dry, but in the upper 20’s. That might be good for a run, once I get warmed up. It is another small field, which is much easier to get going than when you are tripping over people. I wasn’t worried at all about the race, until I got my coach’s last email. She is hoping for 8 minute/mile pace. I ran my last 10K at about 8:10, and that was after being sick for a couple of weeks, so I guess it is possible. Unfortunately that 5K I did a few weeks ago smashed my confidence. That said, I am more prepared for this race than that one, and once the race starts I know I will give it my all.

My bike has been in the shop for a week, getting checked out after my spill last month. I finally get to pick it up later today. I’m so excited! Maybe I can take it back out next weekend. Of course it needs to warm up first. There is no way I’m going riding outside when it is in the 20’s!

See you Sunday afternoon after the race!

Tough weekend!

My weekend started with a 5K in Pearland, put on by the high school cross country team booster club. That should have been my clue: small and lots of high school kids. The race went ok as far as races go. My strategy was simple: start out faster than on a 10k, and do negative splits. It was 2+ loops around the high school. My first loop was ~11 minutes and the second was ~10, so far so good. I had no idea where the finish line was, nor did the guy in front of me. We just kept running and hoped we would get some indication somewhere. There were some people pointing, but it wasn't all that clear, and I certainly had no idea until I was on the lap around the track where/when the finish line was. I was pretty upset with my finish time, just about half of my 10k time when I had been sick, and I finished 33 overall. I should say that before the race I stood with some of the old folks, and we commented on how it looked like a high school cross country meet. I ended up 33/72 overall (I told you it was small), but no age group breakdown is available. There was some rumblings about the course being long. I didn't have a GPS or anything to make an official judgment, but I too thought it was long. If I ran that fast on my usual run I know I would finish 3 miles much quicker than this race. Whatever...

With my race a bust, I was really looking forward to getting out on my new bike for just the second time. I packed it all up Sunday morning to head to Magnolia for some rolling hills. During the 30 minute drive I watched the temperature constantly drop to 33 at the starting point. Bundling up with all that I had brought I set out for a 2.5 hour ride. Eight minutes later I was back at my car packing up again. 33 is just too cold for my blood.

Once back home I quickly set up the trainer for a 90 minute ride in front of the TV, maybe time for a movie! Just five minutes into the ride I gave up. My heart wasn't into a trainer ride, I wanted to be out on the road. After a couple of hours it was finally warm enough that I thought I could do my ride locally. There is a loop not far from the house that I can do in about 15 minutes. I figure 9 laps would be ok for the day. I think my bike does much better in the aero postion, so I spent most of my time hunkered down and going after it. At lap 6 my neck was getting pretty stiff. I convinced myself I could do 2 more laps and then head home. I was able to stretch my neck out at the end of that lap, so I decided to do all 9 laps.

Heading into the 9th lap I was tired, not just my neck and legs, but mentally. I was ready to finish up and head home. Then it happened. I lost my focus for a split second and found myself going off the edge of the road. The road itself was about 4 inches above ground, and the ground quickly went down into a ditch filled with water. The next thing I knew the wheels were out from under me, I was sliding on the road, and then bounced my helmet off the road. I've never been so grateful for my helmet before as the outcome would have been very different. Picking up my bike and stumbling to a parking lot I mumbled something to passerbys about being ok. I was ok, at least ok enough to ride myself home. I was mostly concerned about my bike, but it was minimally scuffed. I, on the other hand, didn't fare quite so well. I would have sworn that I'd broken my wrist. The ER said yes, but today's doctor said no. I'm not sure whom I believe, but the one who told me to "take two asprin and call me in the morning" is basically full of crap! He didn't really say that, but I feel like that is how he treated me.

I've been cleared to do whatever I feel like, and today I want to go for a short run. I'm not sure how it will go, but it will definately be better than had I cracked my head on the ground or a trailing car run me over!

Tough weekend, but I'm still in the game!

My first two-a-day

First, let me give a shout out to my coach Kelly Williamson. She took me in several months back when my first triathlon was but a wish, and is slowly but surely getting me ready for my first 1/2 Ironman in April. Kelly and her husband are coaches at http://www.duratatraining.com/. I don't know much about Derrick, but Kelly has been just what I needed. There is no doubt that come April I will be readier and healthier than I could ever hope to be on my own.

That said, this week Kelly gave me my first two-a-day. I'd actually done some earlier this year on my own, either a brick or a run/swim or bike/swim. This was a run/bike on Tuesday, followed by a run on Wednesday. Still a bit sore from my race on Saturday I was a bit anxious, but determined to complete the full workout this week. I'm not done with the week, with three hard days left, but I'm confident I can get through the next three days without a problem.

But I digress - back to the two-a-day. The first event, a run, was easy and not that big of a deal. I ran easily, just to wake my legs up from the race. Hours later, the bike wasn't that easy. My legs were now tired and sore, and this workout included some interval work. I was definately tired after that workout, and didn't sleep all that well. Perhaps a subject for a different post, but I don't sleep all that well after a really hard workout.

Then came Wednesday. I had to run early so I could take off to pick up my bike (see the picture to the right). Six total miles, with the middle four at a quicker pace. I knew I was in trouble from the start. My legs were immediately tired, and mentally I didn't feel that strong. The cold wind didn't help that much either! Regardless, I finished the run, well within the parameters Kelly set for me. With the next run set for tomorrow, I'll have had 3 days of rest from running to recover. Good thing, tomorrow is my longest run to date.

There are no times or expectations on tomorrow's run. I get to just get out there and run to how I feel. The best part of that is that if I'm feeling strong I can run faster and get finished faster! Not too fast though as Sunday is my first road outing on the new TT bike. I want to be strong so I don't get passed by some kid on a tricycle!

Have a nice weekend guys!

Things I learned this weekend.

This past weekend I flew to San Francisco for a 10K race. Crazy, I know! I needed one more flight for my frequent flier miles, and one more race, so the two just fit together perfectly. I didn’t think about it when I signed up, but I guess that area is fairly hilly. It was a trail run. I really prefer to run off road as it is easier on the knees and ankles, so I’ve been excited about this race. Driving through the hills on race morning I wondered what I had gotten myself into. I knew there was one big hill, 2.5 miles long with 1100 feet of elevation gain, but have no frame of reference for hills as I live in the flatlands. I do now, it was LONG! But I get ahead of myself.
It was really a low key race: no chips for timing, no support on the run, and no one on the trail to help with directions. That part had me the most worried. In addition to concentrating on the run, I had to watch for yellow ribbons on the trail for markers. Stripped ribbons indicated an upcoming turn, and the direction of the turn. Their instructions were: if you have run for 3-4 minutes after a turn and haven’t seen a yellow ribbon, then you went the wrong way! I did take a wrong turn, actually I turned too early after seeing the stripped ribbon. Fortunately another runner quickly pointed out my mistake and I lost minimal time.

It was an interesting run, with a mass start down a hill quickly into a single file trail. As everyone came to a screeching halt waiting for their turn I thought of an hour glass. I didn’t think about it at the time, but now I wonder how much time I lost waiting my turn. After about a mile the trail widened, and people began to pass and drop back to where they should have been. I was passed by a few people, but mostly it was me doing the passing. Again I wonder if I started too far back.

After a bit the uphill started. I was amazed at how many people were walking within the first hundred feet! I really expected the locals to crush me on the hills, but it was me that was still passing. As I indicated before, it was a long uphill. In my experience, three things can fail you on a run: legs, lungs/heart, and mind. My legs were tired, but hanging in there. I was also ok mentally. I wanted to walk, but forced myself to keep running. Unfortunately, my heart and lungs were not up to the load I placed on them. My heart was beating half out of my chest and my breathing was maxed out. Not knowing where I was relative to the top, I gave in and walked. I kept it brisk, and actually wasn’t loosing much ground to the runners. After a short break I started running again, and found myself much quicker, and passing other runners. I remembered reading a strategy of run/walk, and I used it a couple more times on this never ending hill.

I was running when I reached the summit, and the three people who had passed me on the hill were in sight. I quickly recovered my breath, and was able to stretch my legs a bit. One by one I caught the people in front of me. They tried to hang on as I passed, so I accelerated a bit and dropped them. I finished the last mile and a half alone on the trail, hoping I didn’t make a wrong turn. The downhill was much easier than the uphill, but it still wasn’t easy. I was fighting to keep my pace under control, and the switchbacks were hard to make at that speed. I was pretty relieved when I exited the trail for the sidewalk to the finish line.

I finished 30 out of 101, and 2nd in my age group. The frustrating part is that the guy who beat me finished 29th, and by 37 seconds! There were a number of things that could have gone differently and made up that time gap.

What did I learn from this race? Hills are hard, I need to work on my cardio, and I need to stop under estimating myself. I’ve been in the top 1/3 for most of my recent races, so I need to start closer to the front. If I’m passing a quarter of the racers, then I’m starting too far back. Mostly what I’ve learned is that I like to run. I like the mental toughness it takes to keep running when you body wants to stop, and I like testing my limits. Mostly I like that it is just me and the road.

Best run to date!

I'm not sure that my coach had this in mind when she schedule today's run, but I decided I wanted to see what I could do. I didn't want to push too hard knowing I have another race in just a few days, but I felt I was faster than the pace she suggested.

Six total miles: 1.5 warm up and cool down, leaving 3x1 miles in the middle with a 2 minute cool down. I thought I could do them in about 8 minutes each. Ha! 7:53, 7:37 and 7:19. I can't remember the last time I ran anything close to 7:19. Shh, don't tell anyone, but I could have run it faster, and/or for longer.

I've got a couple of short bike rides and one swim day, then I'm off to San Francisco for a trail run. It looks fairly hilly, and I living in Houston I have minimal experience on hills, but I'm going to run as hard as I can, and have fun! I'll tell you next week how it went.