So this is 30

A week in. The week started off with a great run at midnight (started before midnight, turned around for home at midnight) with a friend, then slept for 3 hours, woke up early and had a great rest of the birthday. Tuesday was also fantastic: a good bike ride and more fun with friends. Wednesday plans fell through but that freed me up for more training and on Thursday I got in my second straight good bike workout. And then Friday and Saturday: Reach the Beach with Team Racemenu.
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Going out (somewhat) fast

Last race of my 20s was my first 8K ever (seriously, 8K? whatever). Oddly enough, had I turned 30, I would have come in first in my AG. But I was still in my 20s. So as it was, I came in 3rd in my AG.

So how’d the day go? I woke up at 7 (after waking up at 12:30, 2:15, (and despite not thinking I had fallen back to sleep, again at 5:55)). Got in my car and drove south to Westport, MA, for what Matt Corr and I (both being of the May birthday) had dubbed the #birthdaybashdash. He’s a much faster runner than I am, but that doesn’t stop me from talking shit. Got down to the race site, pulled on my swiftwick socks (love) and Pearl Izumi isoTransitions (swoon) and warmed up. Then I got my number. Since I know the Racemenu crew, and they knew my birthday was coming up, they gave me #30 (awesome).

I wasn’t feeling great and knew that it wouldn’t be my day to back up the trash talk. But hey, it’s a race and races do strange things to your system. Race started and two guys went off really quickly, like headed south of 5:10 pace quickly. No way I would keep up with them. As we got to the first turn, I looked down at my watch and saw it had me at 5:25 pace. Less than a quarter mile in, and I knew I had to back off the gas. No way I’m carrying that pace for 5 miles, not on my current fitness. So I backed off. Maybe I’m getting smarter in my old age?

Miles 1-4 saw Matt receding into the distance IN FRONT OF ME. I wasn’t feeling great, but decided that going slower and still running was better than being chickenshit and walking. So I kept going. And around mile 4, I realized Matt wasn’t getting farther away, but closer, so I picked up the pace. And then he looked back. He looked back, saw me, and picked it up too. In the end, I’d finish 7 seconds behind him, and 14 seconds behind 1st place AG (and 3.5 minutes behind 1st place OA). All in all… not horrible. I’ll take it. And now… I’ll never race in that AG again. Good riddance. Onward and upward (at least age wise).

Back on track?

After a rather bad April of training, I’m glad it’s May and I’m finally feeling healthy again. Because I’m unsure of where my fitness is right now, I’ve decided to make Quassy an Olympic distance race and added Portland to the race schedule as a half. But it’s very very nice to be healthy.

Track day/swim day today. Track was 8×400 (a bit faster than they were supposed to be, but I’m not very good at judging pace). Felt like puking starting with #5 and that just kept going through the rest of the workout. After it was done I decided to have a bit of fun with my indestructible camera and instagram.

More track work in store this weekend, as well as some easy running to try and keep my legs loose.
The swim was 15x100yds ALL PULL. That will leave me sore in the morning, but according to the swim clinic a few weeks ago, the only problem with my swimming is that I am weak.

Stop searching

“When someone is searching,” said Siddhartha, “then it might easily happen that the only thing his eyes still see is that what he searches for, that he is unable to find anything, to let anything enter his mind, because he always thinks of nothing but the object of his search, because he has a goal, because he is obsessed by the goal. Searching means: having a goal. But finding means: being free, being open, having no goal. You, oh venerable one, are perhaps indeed a searcher, because, striving for your goal, there are many things you don’t see, which are directly in front of your eyes.”
–Hesse

I was lost. I found something awesome.

Went up to my parents’ New Hampshire this weekend and headed out for the nearest trail. I missed the sign that pointed me in the direction of the trail I wanted with a gentle 4.2 miles with 800 feet of elevation. Instead, I ended up climbing 600 feet in under a mile (~13% grade) with roots, rocks, leaves and tree fall. Also, woodpeckers, meadows and old stone walls.

Green glasses, orange long sleeve shirt, green shorts, orange shoes


Worked up a hell of a sweat despite the fact that it was 40 degrees and windy


When it's warmer, my cool down from running to the top of the hill at the top of the lake will be a swim in the lake. Right now, it's a bit too cold.


The Pearl Izumi Peak IIs were freaking solid. Never was worried about losing my footing during the run.

Hey Jealousy

I’m fortunate that I have bulletproof (but sweaty and stinky) feet and joints. Well, except for the time when I tore the tendon across the top of my left foot. Or the time I sprained my right foot which hurts like holy hell. Or when I almost (maybe did) tore my ACL playing rugby. Growing up, I was told that my flat feet always required bulky stability control shoes. Between that and playing either ball sports or rowing, I never really wore a lightweight pair of running shoes until after college. In fact, it wasn’t until after my second ironman that I decided to go lightweight. I think I had been reading Jordan Rapp’s blog or tweets or something and he noted that shoes were essentially dead weight for a lot of people and they should look to get into the lightest weight shoes possible. Being naive (where is my diaeresis when I need it?!) I decided that I would try to wear a lightweight shoe. So my first lightweight shoe was the Mizuno Wave Musha, which I bought (of course) because they were green. These got me through my first open Marathon (Philly). They caused no harm, but I wasn’t quite as fit as I would’ve liked to be for that race. Also, they may have been a size too small as I ended up losing a toenail or two after the race. The bigger issue was that they required wearing socks, which in triathlon is a bit of a pain as you can’t swim with socks on. I eventually threw these shoes out (only this year!) after my apartment flooded.
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Boston Marathon Weekend

It seems hard to imagine that the Boston Marathon was only a little more than a week ago. Despite not running (my time at Marine Corps qualifies me for the 2013 marathon, not the 2012) I had a number of friends running, some whom I had just met and others who have become a core group of running friends. I also had the Blindfold Challenge and working the expo for Powerbar on Saturday morning. On top of all of this, I was sick with an as yet still undiagnosed malady (that seems to be on the wane but who knows? I feel like I’ve had said malady on and off since December).
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Blindfold Running is Creepy

One of the members of Team Racemenu, Josh Warren, works for the Massachusetts Association for the Blind and Visually Impaired, and as one of their fundraisers, they have slots in the BAA 5K (and the marathon). The catch is that the 5K runners run the race blindfolded with a guide. It doesn’t sound that hard, right? Close your eyes, walk a little bit… not so bad, right? Yeah… I now have more respect than I could have ever imagined for visually impaired runners. You can support them here or here.

My guide is my brother in law Chris. He ran his first marathon in November, is doing his first triathlon in June, and I trust him in most things. Our first and only practice was last night. After listening to the instructor (Joe Q, a blind runner) teach the guides how to, well, guide the runners, we set out for a sighted lap while Joe ran with his guide and passed us all (this was so the guides could hear how to guide runners through a pack). It was then time to set off on 3 laps of blindfolded running.

Holy crap

This is easily the creepiest, scariest thing I’ve done in a long time. When you’re walking, you always have a foot on the ground and you can, most of the time, adjust your balance if you run into an object with your foot. When you’re running, there’s little there to save you. If you trip, you’ll likely go down. You can’t feel out for what’s out there in front of you. You must have complete trust in your guide, and even then…

Just putting on the blindfold and standing still, knowing you are about to run, is disconcerting. The first lap of the track consisted of very choppy steps as I adjusted to not knowing where I was putting my feet and ignored the crack of the softball bats and soccer players kicking balls on the edge of the infield. As we got another lap in, my steps grew with confidence, but I still spend much of the time elbow to elbow with Chris, using his elbow as a physical guide to where his body was and where I should go. He would count down the distance to the turns, tell me how far we were into the turn, and then let me know we were back on the straightaway. And still, the slightest change in environment, the slightest noise, the slightest change in pace was amplified. We rounded one of the corners and the lighting in my blindfold changed. Instinctively, I raised up my hands to protect myself from what I was sure was a lightpole. But there was nothing there, and we continued on. Eventually we completed a mile of running blindfolded, and while my confidence is there, this will easily be the most difficult 5K I’ve ever done.

I’ll post a recap of the race. Including some photos, perhaps, if anyone shows up to watch. You should watch, because I’ll be freaking out with 6,000 people running alongside me. None of whom I can see.

Postscript
Josh had never run blindfolded before, so a couple of us decided that I would guide him for a lap. We made it 30 yards, as it was freaking him out. I don’t really blame him. Training was the first time he had ever met me, and having someone guide you who you don’t really know… I have no idea what that’s like.

Chill out

I understand how odd it is to see an advice post from me after my last post about not liking to assert myself that way.

It’s now 3 days before race day… and the National Weather Service is calling for 84 degrees… so feel free to

A bunch of my friends running the Boston Marathon got a bit freaked out by this forecast today:

I’ve done quite a bit of racing in the heat (most recently in Costa Rica), but I’ve had to run two marathons (in iron distance races) in extreme heat.

Ironman Arizona 2008

Ironman Canada 2009

Both runs started around 2PM, so it was just getting to the hottest point of the day. Here are some tips on how I survived:

  • Adjust expectations. At Arizona, one of the racers on the rack across from mine was saying that if it were an open marathon, he could run a 2:40. I later passed him, walking very slowly, during the marathon
  • Pre-hydrate. Before Arizona I had extra Gatorade because I knew I would lose a lot to sweat. As Jamie points out in the comments, don’t use just water.
  • Do not pass up the opportunity to get water at an aid station. You’ll need it.
  • If someone gives you ice, put it somewhere that it will stick on your body. Easier to dump it into your pants in a tri-suit, but you can also put it underneath a sports bra, etc.
  • Sunscreen
  • Just keep going. If it gets really hot, walk the aid station and take on extra water.
  • Wait until a day or two before to freak out about the weather. In Arizona, it was cooler all week, but the forecast didn’t settle on hot until a couple of days before.

That’s all I got.

Ask, I’ll Tell You What I Think

I’ve noticed that I don’t do a lot of “This is how you should do XYZ” posts. I appreciate people who can and do (especially when it’s helpful), but I just have a problem asserting myself to say that they way I do something is the right way (especially when it often isn’t the right way, or I don’t have evidence to back it up). To that point, I won’t tell people they shouldn’t lift weights (I don’t know if endurance athletes should or not, but I haven’t in years — and it shows HA!). It’s not as though I don’t have my own beliefs in the right way to do something, and if someone asks me what I think is the right way to do something, I’ll let him/her know. I put my faith in my coaches to tell me the right things (mainly because I am too lazy to read the same materials); perhaps, this is a flawed approach. On the one extreme, I’m looking for coaches whose ideas of how to train correctly are in the same ballpark as mine. On the other extreme, what if my coach is wrong (I don’t think this is true… results matter)? But I did have one experience where a coach changed up his training philosophy/methodology mid-season… and that was something that I had a hard time dealing with. Now, his approach might have worked (and probably does for some athletes), but it was such a dramatic change that I couldn’t accept it as THE WAY.

I provide this example only because it illuminates the reason I have a hard time saying XYZ is the way. I could be very wrong.

Una fiesta de sufriendo

A suffering party
The race in Costa Rica was a lesson in limiting losses. As I wrote previously, the bike didn’t go as planned. This was the best supported run I have ever been on.

Race morning we drove to the site from Playa Grande at 4:30AM. I had a couple of Powerbars, as I knew we had a while to go before the race start (pros started 30 min before we did). Set up transition (I had an end of the row, which was nice), filled up my water bottles and did my business. Note: I didn’t see ANY monkeys.

The Swim
I was able to borrow Ryan (rev3 teammate) Oilar’s speedsuit (easy on with some TriSlide) for the day when he decided to wear his wetsuit (I hadn’t brought anything beyond my tri suit). In the past, the race hasn’t been wetsuit legal, but this year the water has been cooler than usual so it was wetsuit legal for us amateurs. During the practice swim on Friday, the water had been really choppy… not as bad as New Orleans in 2010, but very difficult to sight in and get a clean stroke. Come race day, the water was calm for the start. I seeded myself halfway back in the group (which was male and females under 40). Swims had been going pretty well lately, so I figured I would just either swim my slow ass 36+, or get a bit better start and pass some folks. A two loop swim, the first lap was uneventful. Getting into the second lap, the water started to get a bit choppier. I still had no idea where I was with regard to the main pack, but that’s the norm. Very nice to see that after that, I had a 32:50 swim. Happy about that.
Lesson learned: When swimming into the sun and unable to sight, use the sun as your landmark: you can avoid looking up and just use the reflection of the sun. The last leg of each lap was into the sun, so it was impossible to use see the swim out arch. But I knew I had to keep the sun just off my left shoulder, I’d be on target. And I was.

The Bike
The bike started with a climb out of the resort area. A couple of punchy steep sections. And then we descended to the gate of the resort and at that point I lost one of my two feed bottles going over a cobbled section (though I wouldn’t realize this for another 10 minutes or so). So instead of having 3 hours worth of calories with me on the bike, I now only had 1.5 hours. The wind had picked up a bit at this point so we were blessed with a nice tailwind for 25% of the course and cursed with what felt like a headwind for 75%.
At the first aid station, the volunteers had tiny water bottles and tiny Gatorade bottles. Unfortunately, they hadn’t removed the caps yet at this point, so that was an issue. And then they didn’t fit in the water bottle cages. Well, shit. No water for the next 17 miles. A dual conundrum. My feed bottle was the only thing that had liquid in it, it was 90 degrees, and I needed to extend my feed bottle as long as possible.
The next time through the aid station, bottle caps were removed, so I was able to get some water in; third time through, I had both Gatorade and water. But still, not a great situation.
Coming back into transition, I flatted with 150 meters or so to go. No need to waste minutes on swapping out tubes, so I just ran into transition. Oy.
Lesson learned: Have a backup plan. I could’ve made super concentrated feed bottles, or had some gels with me. Also, in low humidity situations, check your suit for salt residue and make sure you’re not getting too dehydrated.

The Run
I was in a bad spot after the bike. I was dehydrated. I had been out in the sun for 3.5 hours. My goal was to limit my losses.
The run course started out with about 1.1 miles on the beach, then up the hill through Brasilito, then back into the resort with an uphill and a downhill. We did four laps. I think I tried 4 different lines through the sand but couldn’t find anything with a solid pack.
Lap 1 was all about getting fluids back into my system and cooling down my core. After that I tried to get as much running in as possible, but the speed just wasn’t there.
Lesson learned: Don’t give up. I missed out on 3rd place AG by 3 minutes. Definitely could have made that up if I hadn’t walked as much as I did. But then, after the bike I think I was on a pretty thin edge of being in bad shape.

Splits.