This might be a short update. Nothing too exciting has happened of note this past week. Right now I'm just trying to keep going strong in this last month of build-up to the triathlon. It's hard to believe it's almost here (and that fundingraising deadline is TOO near!).
This weekend I have the Nanticoke River Swim. This is my first exclusive open water swim event. It will also be the farthest single, continuous swim I have done. However, I am not too worried. My longest swim so far has been about 4200 yds, approximately 1000 yds shy of being 3000. While I haven't gone that extra distance, I'm confident I've built up the experience and stamina to make it out alright. The interesting aspects of the race will be that it is my first swim in a wetsuit, and that the water temperature will be chilly (just below 70 degrees). However, I take that as a good preview for when I have to wear the wetsuit for the triathlon. I may perhaps practice a leisurely transition out of it.
Very importantly though, is that I have regrettable delayed "celebrating" my one year anniversary. That's right. On April 13, I celebrate one whole year of logging my runs! For a long time I hadn't been making note and so tracking my runs meant remembering the last run I had done. I really didn't have any way to compare times for the same route and therefore track my progress. I'm not sure how effectively I use the information stored in the training log, but it's always fun to see how I've been doing.
So of course, some statistics:
In that year I logged:
1,517.53 miles
in 11,547 min. 20 sec.
on 219 days
average speed: 7:36.6 minutes/mile
average distance per all days*: 4.16 miles
average distance per days I ran**: 6.93
average distance per week: 29.18
average distance per month: 126.46
* aka miles/365 days
** aka miles/219 days of running
There may be some skew-age of the numbers. For some routes, such as a bond park where calculating the distance was difficult, I logged the run, but effectively removed it summary data. However, for easy of calculation I didn't worry about if it was or wasn't factored in.
I certainly hope this next year will be even better!
Noteworthy thoughts:
You'd think government employees would be careful when driving government vehicles. Apparently not, as I witnessed one blatantly turn left of a red light. It was in the middle of the daytime too, near downtown. Good thing the police officer was just up the next block; dude got caught.
I am use to seeing large RVs trailering other things, such as a small car or maybe one of those pop-up campers. However, this was the first time I've seen one trailering an airplane. That's right, an airplane. The wings were folded and flush against the side, so it I didn't understand what it was immediately. But yep, an airplane was driven down the highway.
I hope this week goes well for everyone. I have another paper coming up, and I've been trying my hardest to stay focused and to be diligent. The semester is almost over, which means I'll get to start running experiments soon.
A WEEK AND A HALF LEFT TO DONATE. PLEASE HELP OUT
Sunday, April 25, 2010
Monday, April 19, 2010
Boston Marathon Race Report
Nothing you can't find else where (Boston Athletic Association or Runner's World), but I'd like to give it anyways.
Past the top American male competitors, I don't know much about the pre-race field/expectations. Both Ryan Hall and Meb Keflizighi were competing and had clearly indicated their intentions to go for the win. Of the two, my own loyalties leaned toward Meb. My opinion of Ryan Hall is off-and-on. I can't deny he's a tremendous athlete, but I think his "success" is a little over-rated. He frequently makes bold claims about his performances, but never quite follows through. For New York, he intended to go for the win. Finished fourth, and Meb was the one who won to become the first American in over 20 years to win New York. Same thing happened last year at Boston where he finished third. At the Beijing Olympics, he was the American favorite. He finished behind Dathan Ritzenhein. Yet for some reason he is still considered the god-child for American marathoners. Again, I think just kind of over-rated. No American woman was really considered in mix for a Boston win this year.
Despite intentions to play it safe, Ryan Hall lead for most of the first half. Late surges by the eventual winner picked him off, and Meb faded a little bit later.
Top 5 for the Men:
1.Robert Cheruiyot - 2:05:52
2.Tekeste Kebede - 2:07:23
3.Deriba Merga - 2:08:39
4.Ryan Hall - 2:08:41
5.Meb Keflizighi - 2:09:26
First, Cheruiyot's 2:05:52 was a new course record! He beat the previous time by about a minute and a half. Ironically, that previous record was set in 2007 by another, different Robert Cheruiyot (who was a four-time Boston champion). Cheruiyot's time is 1:53 off the world record (2:03:59), and Boston is known as a hilly course. You heard this first from me: I wouldn't be surprised we have a preveiw of the next world recordholder. Ryan Hall is credited with setting a new American Boston course record. But I put that on par with other obscure, random sports statistics. He did beat Meb. However, I'll give Meb his credit for being only 10 seconds off his PR that he set in New York last year. I really was cheering for him, but pre-race he mentioned a lingering knee ache, so I didn't let my hopes get too high.
Top 5 for the Women:
1. Teyba Erkesso - 2:26:11
2. Tatyana Pushkareva - 2:26:14
3. Salina Kosgei - 2:28:35
4. Waynishet Girma - 2:28:36
5. Bruna Genovese - 2:29:12
I don't know much about the women's field. Without a strong American contender, much of the American running media let this fall by the wayside. I think the close finish between Erkesso and Pushkareva is something to be said though. Erkesso pushed the pace about halfway and at one point had nearly 2 minutes on the next chaser. But due to what seems like a sidestitch after a fluid station, Erkesso was slowly being gained on by Pushkareva. Despite the large gap, Pushkareva eventually twiddle that down to the small 3 second finish gap! I'm sure it was very climatic.
A big kudos out to my [former] coach, Daren Marceau, who achieved what so few of us have, or ever will, and qualified for Boston. Daren finished with a spectacular 3:37:22.
All this just hits me to the bone even more to fight for a Boston Qualifier. 3:10:00, when will we meet?
Past the top American male competitors, I don't know much about the pre-race field/expectations. Both Ryan Hall and Meb Keflizighi were competing and had clearly indicated their intentions to go for the win. Of the two, my own loyalties leaned toward Meb. My opinion of Ryan Hall is off-and-on. I can't deny he's a tremendous athlete, but I think his "success" is a little over-rated. He frequently makes bold claims about his performances, but never quite follows through. For New York, he intended to go for the win. Finished fourth, and Meb was the one who won to become the first American in over 20 years to win New York. Same thing happened last year at Boston where he finished third. At the Beijing Olympics, he was the American favorite. He finished behind Dathan Ritzenhein. Yet for some reason he is still considered the god-child for American marathoners. Again, I think just kind of over-rated. No American woman was really considered in mix for a Boston win this year.
Despite intentions to play it safe, Ryan Hall lead for most of the first half. Late surges by the eventual winner picked him off, and Meb faded a little bit later.
Top 5 for the Men:
1.Robert Cheruiyot - 2:05:52
2.Tekeste Kebede - 2:07:23
3.Deriba Merga - 2:08:39
4.Ryan Hall - 2:08:41
5.Meb Keflizighi - 2:09:26
First, Cheruiyot's 2:05:52 was a new course record! He beat the previous time by about a minute and a half. Ironically, that previous record was set in 2007 by another, different Robert Cheruiyot (who was a four-time Boston champion). Cheruiyot's time is 1:53 off the world record (2:03:59), and Boston is known as a hilly course. You heard this first from me: I wouldn't be surprised we have a preveiw of the next world recordholder. Ryan Hall is credited with setting a new American Boston course record. But I put that on par with other obscure, random sports statistics. He did beat Meb. However, I'll give Meb his credit for being only 10 seconds off his PR that he set in New York last year. I really was cheering for him, but pre-race he mentioned a lingering knee ache, so I didn't let my hopes get too high.
Top 5 for the Women:
1. Teyba Erkesso - 2:26:11
2. Tatyana Pushkareva - 2:26:14
3. Salina Kosgei - 2:28:35
4. Waynishet Girma - 2:28:36
5. Bruna Genovese - 2:29:12
I don't know much about the women's field. Without a strong American contender, much of the American running media let this fall by the wayside. I think the close finish between Erkesso and Pushkareva is something to be said though. Erkesso pushed the pace about halfway and at one point had nearly 2 minutes on the next chaser. But due to what seems like a sidestitch after a fluid station, Erkesso was slowly being gained on by Pushkareva. Despite the large gap, Pushkareva eventually twiddle that down to the small 3 second finish gap! I'm sure it was very climatic.
A big kudos out to my [former] coach, Daren Marceau, who achieved what so few of us have, or ever will, and qualified for Boston. Daren finished with a spectacular 3:37:22.
All this just hits me to the bone even more to fight for a Boston Qualifier. 3:10:00, when will we meet?
Sunday, April 18, 2010
Long couple of Days. Ups and Downs
It's been a busy past two weeks since my last update. This past week I had a 15 page (minimum) paper, a homework problem set, and a presentation, all for one class. Then I also had an outline for another paper in a different class, and also had to grade lab reports for the organic chemistry lab I TA. It was a very stressful week. It was only Tuesday, and every time I heard the word nucleic acids or sugar or DNA or anything of the sort, I wanted to throw up and just disappear for a couple of weeks (months (years)).
I am so glad and thankful that I have the ability to exercise. I don't know what I would do without it. It's such a stress reliever by itself, and it's really the only thing that keeps me going. That just makes me think of when people find out how I train and ask "how do you do it." And really I just don't know how I could not.
Last weekend I had a couple of bike-to-run bricks. If I haven't mentioned it before, a brick workout is a combination of two or more of the disciplines (swim, bike, run) into a single workout. They're important preparation for a triathlon, because until you do one (either a triathlon or a brick), you won't be ready for the sensation that is changing from the swim to the bike, or [especially] from the bike to the run. One day was pretty easy; it was the morning I had Coast Guard duty, so the bike leg was particularly short (just 30 min on the trainer) and a 4 mile run. The next afternoon was great, with a decent 35 mile bike, followed by the same 4 mile run. What amazes me is that I seem to be significantly faster coming off the bike than if I started from a dead run. Of course, I'm just waiting to find the threshold where that is no longer true. I don't expect that when I do a half-Ironman, my half marathon off a 56 mile bike will be faster. (Of course, who knows...)
This week was suppose to be a recover week, and I did so to my mild extent, which given my school workload, it matched up nicely. I took the week off from lifting, which gave me time to do my grading. And Wednesday, due to a CBI speaker forum, I passed on attending the weekly TnT ride. This afternoon, I also decided not to brick after my bike ride. It was windy and chilly which made the ride kinda tough and miserable. This route was only the second time I've done this longer course, so I opted out of the run.
Yesterday was a very fun day. A couple of us (TnT people) went down to Salisbury, MD, a town (city?) on the Eastern Shore (you take the Bay Bridge to the big peninsula) to volunteer for a local 5k race. The TnT group out of that area has been putting on this and other fundraiser for a couple of years now to raise funds for TnT events (like Columbia, but also some of the 100 mi bike rides). By volunteering, they are able to throw some of their net our way.
It was a long day; we had to leave at 5:15am to make the two-ish hour drive. I think we wanted to get there early enough to volunteer just for registration, but we got looped into to helping through out the event, but it only kept us until about 10:30. What I really enjoyed was being able to meet all the triathletes. Baltimore is not the most [tri]athletic area; I really only started meeting triathletes through TnT. At this race though, I got to network with some interesting people. They were also amazingly nice. For helping out at the starting line, a race director hooked us up with some free lock-laces (shoelaces you don't need to tie/untie, making transitions quicker). It turned out another guy is the race director of the open water swim I'm doing in two weeks. I talked to him about inexpensive places nearby to spend the night before the race. We had moved on in the conversation, but not even 10 minutes later, he offered to put me up for that night (other common TnT acquaintances were also going to be there). Really; nice people. Another fellow volunteer took some pictures. I'll see about getting them up here or on Facebook.
We got back late enough that I decided to pass on trying to get to the lab. All I needed to do was some reading, and I would've only ended up being there for 2 or 3 hours. Instead I finally got my oil changed and made a trip to Charm City Run another local running store. I'm still up in air about if I should invest my "loyalty" in one specific store: Falls Road Running Store, or Charm City Run? And if I do, which one?
By the way, I think I will end up doing the City of Oaks Marathon. No matter how I played with the numbers, CoOaks will be cheaper, and I'll have the advantage of knowing the course location, which I learning can make a huge difference.
Right now doing laundry and relaxing until swim. I need a new swimsuit soon.
After this week, I was dying for the chance to visit Raleigh. I still don't know if/when I'll be able to do that next.
Please be thinking of my aunt Becky. Last week, her husband, my uncle, passed away. A lot of my family is with her now, so I'm sure she's in good company.
I am so glad and thankful that I have the ability to exercise. I don't know what I would do without it. It's such a stress reliever by itself, and it's really the only thing that keeps me going. That just makes me think of when people find out how I train and ask "how do you do it." And really I just don't know how I could not.
Last weekend I had a couple of bike-to-run bricks. If I haven't mentioned it before, a brick workout is a combination of two or more of the disciplines (swim, bike, run) into a single workout. They're important preparation for a triathlon, because until you do one (either a triathlon or a brick), you won't be ready for the sensation that is changing from the swim to the bike, or [especially] from the bike to the run. One day was pretty easy; it was the morning I had Coast Guard duty, so the bike leg was particularly short (just 30 min on the trainer) and a 4 mile run. The next afternoon was great, with a decent 35 mile bike, followed by the same 4 mile run. What amazes me is that I seem to be significantly faster coming off the bike than if I started from a dead run. Of course, I'm just waiting to find the threshold where that is no longer true. I don't expect that when I do a half-Ironman, my half marathon off a 56 mile bike will be faster. (Of course, who knows...)
This week was suppose to be a recover week, and I did so to my mild extent, which given my school workload, it matched up nicely. I took the week off from lifting, which gave me time to do my grading. And Wednesday, due to a CBI speaker forum, I passed on attending the weekly TnT ride. This afternoon, I also decided not to brick after my bike ride. It was windy and chilly which made the ride kinda tough and miserable. This route was only the second time I've done this longer course, so I opted out of the run.
Yesterday was a very fun day. A couple of us (TnT people) went down to Salisbury, MD, a town (city?) on the Eastern Shore (you take the Bay Bridge to the big peninsula) to volunteer for a local 5k race. The TnT group out of that area has been putting on this and other fundraiser for a couple of years now to raise funds for TnT events (like Columbia, but also some of the 100 mi bike rides). By volunteering, they are able to throw some of their net our way.
It was a long day; we had to leave at 5:15am to make the two-ish hour drive. I think we wanted to get there early enough to volunteer just for registration, but we got looped into to helping through out the event, but it only kept us until about 10:30. What I really enjoyed was being able to meet all the triathletes. Baltimore is not the most [tri]athletic area; I really only started meeting triathletes through TnT. At this race though, I got to network with some interesting people. They were also amazingly nice. For helping out at the starting line, a race director hooked us up with some free lock-laces (shoelaces you don't need to tie/untie, making transitions quicker). It turned out another guy is the race director of the open water swim I'm doing in two weeks. I talked to him about inexpensive places nearby to spend the night before the race. We had moved on in the conversation, but not even 10 minutes later, he offered to put me up for that night (other common TnT acquaintances were also going to be there). Really; nice people. Another fellow volunteer took some pictures. I'll see about getting them up here or on Facebook.
We got back late enough that I decided to pass on trying to get to the lab. All I needed to do was some reading, and I would've only ended up being there for 2 or 3 hours. Instead I finally got my oil changed and made a trip to Charm City Run another local running store. I'm still up in air about if I should invest my "loyalty" in one specific store: Falls Road Running Store, or Charm City Run? And if I do, which one?
By the way, I think I will end up doing the City of Oaks Marathon. No matter how I played with the numbers, CoOaks will be cheaper, and I'll have the advantage of knowing the course location, which I learning can make a huge difference.
Right now doing laundry and relaxing until swim. I need a new swimsuit soon.
After this week, I was dying for the chance to visit Raleigh. I still don't know if/when I'll be able to do that next.
Please be thinking of my aunt Becky. Last week, her husband, my uncle, passed away. A lot of my family is with her now, so I'm sure she's in good company.
Monday, April 5, 2010
Group Run, Gorgeous Weather
A little later than usual for my updates. I had a midterm in my Chemistry & Biology Interface course yesterday, so I tried to hammer down and focus on that. The exam went pretty well. It was bried and to the point. Though that alone doesn't make it a good thing, I prefer that to lengthy, drawn-out examinations.
Saturday, part of my run I met with a small group near Druid Hill Park. The owner of Falls Road Running Store has been publicizing a group run on Saturdays, and in my miniscule efforts to commune with fellow runners, decided to meet up. Much MUCH slower than my typical pace (eventually I HAD to breakaway for the final miles), but the conversation before and after was fun and exactly what I was looking for.
I am trying out some various strategies for improving my training. I come across two problems: 1) I am training for an Olympic distance Triathlon and possibly a half-marathon but I want to maintain a higher running mileage, and 2) just in general, I want to increase my cycling base and incorporate some triathlon-type/-specific weekend endurance workouts.
At the moment I am maintaing about a 30-35 mile week. I guess you could say I'm content with this mileage, but being me, I wouldn't mind increasing. I don't plan on running another marathon until the fall, but a bigger base can't hurt right? But with these shorter races now, is it really logical to put in 13, 15, 15+ mile long runs? I've decided it isn't. What I did (/am doing) was to essentially keep my long runs constant (at about 13 miles), and instead increase the distance of the Friday run. My goal is to hopefully be able to increase the power of those longer runs and letting the previous day fatigue partially carry over for some mental preparation for late-race fatigue.
For my second problem, I just need to start increasing my cycling base, while also focusing my workouts for triathlons. This weekend, I went on my longest [solo] ride (at least in a while/on purpose. Once last summer I went out for a ride that ended up going much longer than I wanted), but that was only at about 41 miles. While that may be ok for these Olympic Tri's, I can't help but think about next year when I want to start tackling half-Ironmans (which have a 56 mi bike leg). Along with this, there is a common concern among triathetes about weekend runs/rides: which one to do first? If you ride Sat., you are compromising the quality of a Sun. run. However, run Sat. and ride Sun. doesn't really develop and tris-specific bike-to-run type fitness.
The answer I came across was fairly simple: just alternate weeks. Now, that's a little easier said than done; often travel plans make biking difficult to get in. But in general, I think the strategy will work.
Of course my next strategy even counters that: With the Columbia Tri around the corner, it's going to be time to start increasing the brick workouts. Bricks are essential two- (or three-)-in-one workouts where after completing one discipline, you transition into another. I kind of do that Tuesdays when I go for a run and then hop in the pool. However, that isn't actual triathlon progression. So I think next weekend I'll switch my weekend foci towards bike-to-run bricks. Not sure how it will play out, but in reference to the above long run/bike issue above, my plan is to trade-off between a short, hard bike followed by a longer run, with a long-steady bike followed by a short quality run.
Some other thoughts:
My Sunday ride was gorgeous. The weather is getting so perfect. But with the highs in the 80s, I worried we went from the chilly 40s and 50s (perfect for running, but cold for cycling), and skipped the wonderful 70s to go straight for the steamy 80s. Best part of the ride was about 2 miles from home, when a SUV past by with two brown spaniel-like dogs, tongues out, peaking out the windows.
Spring is here and the flowers are blooming. It truly is great, and I'm not particular affected by pollen, so that doesn't bother me. However this morning I ran under a flowering tree, and after brushing a limb, almost swallowed/choked on a petal (not choked, but a forced hacking to keep from swallowing).
I'm indecisive about what fall marathon to compete in. For a while I had become set on the City of Oaks Marathon (Nov. 7) in Raleigh. It's fairly inexpensive, closer than my alternative, and lodging would be cheaper (unless mom and dad charge me rent?!). I would also have more time to transition from the Nations Tri (Sept 12, 8 weeks apart). However, I did have an eye on the Niagra Falls International Marathon (Oct. 24). It is a little bit more expensive, farther away, would have to get a hotel, and closer to Nations (6 weeks). But... well... it would be at Niagra Falls!
What do you think?
Saturday, part of my run I met with a small group near Druid Hill Park. The owner of Falls Road Running Store has been publicizing a group run on Saturdays, and in my miniscule efforts to commune with fellow runners, decided to meet up. Much MUCH slower than my typical pace (eventually I HAD to breakaway for the final miles), but the conversation before and after was fun and exactly what I was looking for.
I am trying out some various strategies for improving my training. I come across two problems: 1) I am training for an Olympic distance Triathlon and possibly a half-marathon but I want to maintain a higher running mileage, and 2) just in general, I want to increase my cycling base and incorporate some triathlon-type/-specific weekend endurance workouts.
At the moment I am maintaing about a 30-35 mile week. I guess you could say I'm content with this mileage, but being me, I wouldn't mind increasing. I don't plan on running another marathon until the fall, but a bigger base can't hurt right? But with these shorter races now, is it really logical to put in 13, 15, 15+ mile long runs? I've decided it isn't. What I did (/am doing) was to essentially keep my long runs constant (at about 13 miles), and instead increase the distance of the Friday run. My goal is to hopefully be able to increase the power of those longer runs and letting the previous day fatigue partially carry over for some mental preparation for late-race fatigue.
For my second problem, I just need to start increasing my cycling base, while also focusing my workouts for triathlons. This weekend, I went on my longest [solo] ride (at least in a while/on purpose. Once last summer I went out for a ride that ended up going much longer than I wanted), but that was only at about 41 miles. While that may be ok for these Olympic Tri's, I can't help but think about next year when I want to start tackling half-Ironmans (which have a 56 mi bike leg). Along with this, there is a common concern among triathetes about weekend runs/rides: which one to do first? If you ride Sat., you are compromising the quality of a Sun. run. However, run Sat. and ride Sun. doesn't really develop and tris-specific bike-to-run type fitness.
The answer I came across was fairly simple: just alternate weeks. Now, that's a little easier said than done; often travel plans make biking difficult to get in. But in general, I think the strategy will work.
Of course my next strategy even counters that: With the Columbia Tri around the corner, it's going to be time to start increasing the brick workouts. Bricks are essential two- (or three-)-in-one workouts where after completing one discipline, you transition into another. I kind of do that Tuesdays when I go for a run and then hop in the pool. However, that isn't actual triathlon progression. So I think next weekend I'll switch my weekend foci towards bike-to-run bricks. Not sure how it will play out, but in reference to the above long run/bike issue above, my plan is to trade-off between a short, hard bike followed by a longer run, with a long-steady bike followed by a short quality run.
Some other thoughts:
My Sunday ride was gorgeous. The weather is getting so perfect. But with the highs in the 80s, I worried we went from the chilly 40s and 50s (perfect for running, but cold for cycling), and skipped the wonderful 70s to go straight for the steamy 80s. Best part of the ride was about 2 miles from home, when a SUV past by with two brown spaniel-like dogs, tongues out, peaking out the windows.
Spring is here and the flowers are blooming. It truly is great, and I'm not particular affected by pollen, so that doesn't bother me. However this morning I ran under a flowering tree, and after brushing a limb, almost swallowed/choked on a petal (not choked, but a forced hacking to keep from swallowing).
I'm indecisive about what fall marathon to compete in. For a while I had become set on the City of Oaks Marathon (Nov. 7) in Raleigh. It's fairly inexpensive, closer than my alternative, and lodging would be cheaper (unless mom and dad charge me rent?!). I would also have more time to transition from the Nations Tri (Sept 12, 8 weeks apart). However, I did have an eye on the Niagra Falls International Marathon (Oct. 24). It is a little bit more expensive, farther away, would have to get a hotel, and closer to Nations (6 weeks). But... well... it would be at Niagra Falls!
What do you think?
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