Post-race week:
Tuesday: Northern Parkway loop, 8 mile run. There's a wicked hill ~ mile 5 that I missed while tapering.
Wednesday: Caves Rd loop, 35 mile bike. First mid-week ride that went over an hour, thanks to the increasing daylight.
Friday: Lake Rd 10 mile run. Though only for about 15 seconds, takes me by the famous Charm City Cakes.
Saturday: Cold Spring 10 mile run. Eh. nothing special
Sunday: New bike loop, 50 miles.
The new bike ride extended my long ride distance by about 10 miles. I went as far as I knew I should go, but not as far as I'd planned. Some mix up near the end of the ride and quite a bit of fatigue led me to end things a little earlier.
This week I'm continuing to try and re-ramp my mileage back to pre-taper. My tri/marathon training plan official starts July 12, and I'd like to be back at a base of about 35 miles/week. There's some wiggle room this week since I still might do the Dreaded Druid Hills 10k. A quote from the 2008 website: "This is NOT a PR course." I'm also anxious to get back in the pool. The gym was closed last week and will be closed again this week. One other newsworthy item: I should be expecting my RoadID tomorrow.
Happy Memorial Day everyone.
Monday, May 31, 2010
Sunday, May 23, 2010
COLUMBIA TRIATHLON!!!
RACE!
Wow. What a weekend. What a race. It's in my nature, when looking back on things like this, to somewhat diminish the elation I felt. What exactly made this race so sweet, it's hard to say. But here's my little recap.
Saturday afternoon I drove down to Columbia to register, rack my bike, and check into my hotel. The hotel accomodations were provided by Team in Training which was nice. I suppose to have a roommate, but lucked out when his wife tagged along so they got their own. Pre-race bike racking is fairly common, but new to me. Nothing special about it, but I cover some parts with plastic bags in anticipation of the impending rain.
The race had an expo, which was a lot smaller than I expected. But of course, the only other race I've attended with an expo was the Marine Corps Marathon, which had over 30,000 runners (vs. only 2300 here). Still, I always enjoy these things because of the people watching, and the off-chance for free schwag. I also ended up getting a good deal on a gym/transition bag.
So the main event: THE RACE.
When it came to a race plan, as usually I didn't have anything particular set in stone except for the run. I didn't worry about the swimming because it's fairly innate, and I'm pretty decent at it. I didn't worry about the bike for the exact opposite: it's still not intuitive, and it's not my forte. What mattered to me was the run. I had a solid goal in mind. It's all strategy where I know how every move will affect me later, and it comes down to risk assessment: if I push it now, can I take the pain later?
So my swim strategy was to simply go at a decent pace, which was no problem; compared to the Nanticoke River, I was sliding on ice and easily broke through the swim wave ahead of me.
The bike strategy was developed en route. After a solid swim, the bike started quick and was fueled by adrenaline. I knew I was going a bit faster than I normally can and wanted to think ahead to the run. My plan ended up being to positive split. So I would push the first part of the bike leg, and then easy up later to let my legs recharge for the run. This seemed to be fine; in the later parts I could feel my legs aching and worried, but knew not much could be done at this point.
The run was simple: try to negative split, but push the pace; break 7:00min/mile. For me, negative splitting is not based on pace, but on perceived effort. Running a race like this is always a blur. But after a decent bike, and feeling great at the run start, I felt phenomenal and was cruising. I past many, many of the older age groups that had started earlier and probably got away a little on the bike. Passing was [and is] a great motivator. Also, the Team in Training presence helped a lot, from being encouraged by other teammates, and even a little boost from supporting those I encountered. I was hurting by the last couple of hills, but once we were back on the lake, I did my best to empty the tank for a good finish.
The final summary:
Swim: 23:35 >1500m, no more breakdown
T1: 2:40
Bike: 1:25:54 >41k, 17.8 mph
T2: 2:12
Run: 42:16 >10km, 6:49 min/mile
*BONUS: 5TH PLACE IN MY AGE GROUP
5th wasn't really a big deal initially. Most races do top three. However, it was a nice bonus to find about, just as I'm about to leave, that top five get awards. So I kind of clumsily mozy over to the award ceremony. I missed my part, and have to sneak around the sideline and try to be discrete.
My proud point is reaching my goal of sub-7:00 min/mile for the 10k. Now, as I've stated before, I've actually never done a 10k before. Sure I've done longer training runs and races, but never this distance. Previously, the closest was the Turkey Trot 8k, and I had yet to break 7:00 on that. But I was incredibly excited to learn I had reached this goal. It really boosts my confidence for getting closer to a Boston qualifier for a marathon.
Some short [hopefully] comments:
-The weather was rainy. It was steady almost right up to the start, but stopped and was really just wet for the ride and made transition a mud pit.
-Lucky for most people, I only saw one crash [post-occurence]. Of course, unlucky for that individual. I hope he/she is ok. Lots of flats during the race.
-Part of any race plan is how to deal with the unexpected. My relaxed bike plan fit the bill, when about halfway, I could feel a pending bladder need. It came down to making a pit stop or trying to wait out the rest of the race. My desire for a solid, comfortable run (comfortable from the bladder sense, not the exertion) and my relaxed bike plan reasoned a pit stop. I think this made a serious contribution to making my run work out as it did.
Final impressions: It was a great training cycle. I am so glad I was able to complete this with Team in Training. Overall, our group of 35 triathletes raised $120,000!!! This was a huge accomplishment and just made the race sweeter. I'm still up in the air about if/when I will join the team for another race. I would love to do this race again; we'll see how it fits into my future plans.
The one thing that always sticks in my mind is the question a fellow racer asked me: "So when's your next race?" which embodies the mindset I like of always having something in mind. In two weeks I'd like to do the Dreaded Druid Hills 10k, but I don't know how much dedicated training I'll give that. My next BIG races aren't until the fall. The Nations Triathlon, an Olympic distance in Washington, DC is September 13th. Then the City of Oaks Marathon in Raleigh is November 7th. My training plan starts second week of July. When does your's?
Tuesday, May 18, 2010
Race Week!
I'm down to the last few days before the Race! The day will start with a pretty early wake up, I think around 4:00? I know it won't be later than 5:00. The race will start with the pro/elite waves going off at 6:45. My swim wave won't start until 7:40. I submitted my estimated times as 0:26:00 swim/1:10:00 bike/0:42:00 run which is a collective race of 2:18:00 (hr:min:s). I think the swim time is probably pretty accurate, if not a little conservative. The other two, especially the bike, are pretty ambitious. For most of the times, I just scaled up my race times from Triangle Tri, which was a sprint. The distance is longer, which should slow me down, but I think I hoped my experience and fitness would have improved as well. The bike is definitely up in the air; I still consider myself a novice, so cycling is always a little unpredictable. The run time truly is a goal. I haven't calculated the exact base, but for a 10k (6.2 miles), that's a sub-7:00min/mile, which I have not done for a race of this length. In fact, I've never done a 10k. I've done half miles, miles, two miles, 5ks, 8ks, and then jumped to half marathon and marathon. My last 8k was almost a year and a half ago and was not sub-7:00. However, I am positive my fitness is better, and during brick workouts, my run off the bike is almost always faster than normal.
Last week was the end of the semester and [pretty much (I have one more)] the end of classes. With Dr. Greenberg out of the country, I had the chance to go home for Thursday and part of Friday (I had to be back for my Coast Guard obligation). It was too short, but except for maybe more time with my parents, I think it was spent perfectly. I was able to catch up with everyone I NEEDED to catch up with and it really helped me out. It's still hard in Baltimore to find people who I can talk to about both problems and common interests, and I was absolutely able to get some of that while at home.
With only a few more days, this is the worst stage of any training regime: the taper. That is, the time when you reduce your training volume to start saving up energy. The whole time you feel antsy and awkward. It doesn't come naturally and the only taper I ever really followed was for the Marine Corps Marathon, which was planned out for me. Doing it on my own, and trying to do it right is harder. NOT tapering is pretty easy, but when you actually worry about balancing between storing energy and maintaining fitness, it's a little stressful. Furthermore, the reduction in training volume also affects caloric needs, and especially for myself, adjusting is hard.
The Thursday I was at home I needed to go for a swim and ended up going for the first time to the Triangle Aquatic Center (TAC). A very nice facility, it made me think about the differences between gyms. I've been a member/user of several facilities; the NC State Carmichael Rec Center, Johns Hopkins Rec Center, the YMCA, and the Triangle Aquatic Center. Here is a brief summary of some amenities I've like and who has them.
Locker rooms, enough said: ALL
Rental lockers, being able to have a place to store clothes/equipment/whatever for a long period of time is extremely valuable if you don't like toting around EVERYTHING you need: ALL except only NC State was is free
Shower soap, seems simple enough, but goes back to minimizing the amount of essentials you must bring from home: ALL except TAC
Towel: NC State, YMCA
Workout clothes: ONLY NC STATE. It seems weird, but it works. Just like a towel, you can check it out for a whole semester and after using, you trade it in for a clean up (old one is washed). It saves a lot on laundry if you workout a whole lot. I only ever used a T-shirt though.
Some amenities that I've used, but don't think are totally necessary: Locker keys (so to have a locked locker without bringing a padlcok. I always have a padlock anyways so it doesn't really matter.). Student ID access: it's annoying to carry around all your keys and wallet and whatnot when working out; at State, this was nice to eliminate that hassle.
I think I should note, that while many gyms had several amenities, (including some not listed), State definitely takes the lead for having all of them. It truly was a very versatile gym with a lot of fringe benefits.
Next time should be a POST race summary!
Last week was the end of the semester and [pretty much (I have one more)] the end of classes. With Dr. Greenberg out of the country, I had the chance to go home for Thursday and part of Friday (I had to be back for my Coast Guard obligation). It was too short, but except for maybe more time with my parents, I think it was spent perfectly. I was able to catch up with everyone I NEEDED to catch up with and it really helped me out. It's still hard in Baltimore to find people who I can talk to about both problems and common interests, and I was absolutely able to get some of that while at home.
With only a few more days, this is the worst stage of any training regime: the taper. That is, the time when you reduce your training volume to start saving up energy. The whole time you feel antsy and awkward. It doesn't come naturally and the only taper I ever really followed was for the Marine Corps Marathon, which was planned out for me. Doing it on my own, and trying to do it right is harder. NOT tapering is pretty easy, but when you actually worry about balancing between storing energy and maintaining fitness, it's a little stressful. Furthermore, the reduction in training volume also affects caloric needs, and especially for myself, adjusting is hard.
The Thursday I was at home I needed to go for a swim and ended up going for the first time to the Triangle Aquatic Center (TAC). A very nice facility, it made me think about the differences between gyms. I've been a member/user of several facilities; the NC State Carmichael Rec Center, Johns Hopkins Rec Center, the YMCA, and the Triangle Aquatic Center. Here is a brief summary of some amenities I've like and who has them.
Locker rooms, enough said: ALL
Rental lockers, being able to have a place to store clothes/equipment/whatever for a long period of time is extremely valuable if you don't like toting around EVERYTHING you need: ALL except only NC State was is free
Shower soap, seems simple enough, but goes back to minimizing the amount of essentials you must bring from home: ALL except TAC
Towel: NC State, YMCA
Workout clothes: ONLY NC STATE. It seems weird, but it works. Just like a towel, you can check it out for a whole semester and after using, you trade it in for a clean up (old one is washed). It saves a lot on laundry if you workout a whole lot. I only ever used a T-shirt though.
Some amenities that I've used, but don't think are totally necessary: Locker keys (so to have a locked locker without bringing a padlcok. I always have a padlock anyways so it doesn't really matter.). Student ID access: it's annoying to carry around all your keys and wallet and whatnot when working out; at State, this was nice to eliminate that hassle.
I think I should note, that while many gyms had several amenities, (including some not listed), State definitely takes the lead for having all of them. It truly was a very versatile gym with a lot of fringe benefits.
Next time should be a POST race summary!
Sunday, May 9, 2010
Two weeks to go.
This past week was the last week of classes and next week is the exam period. I've only taken three classes this semester; Nucleic Acids, Advanced Mechanistic Chemistry, and Chemistry and Biology Interface. My exam for Nucleic Acids is a paper, but the other two are standard exams. My mom asked me the title of my paper, but I told her it as useless because it would make sense. However, here it is (I guess for Mother's Day?): DNA and Polymerase Structural Factors that Dictate Activity and Fidelity During Translesion Synthesis.
It'll be good to be done for a while and be able to final give my full attention to doing research. This semester has been rough, and the last couple of weeks it has been a struggle to stay focused and motivated. I do get a short break though. My research adviser is currently overseas at a conference and is gone for another week. Since my exams are complete on Wednesday, I went to discuss where to proceed with my experiments in his absence. He said that with it only being a few days, to just make sure I understand the literature and past work done. Though I am certainly not taking these instructions lightly, I plan on using those few days (Wednesday-Friday, I have to drill for the Coast Guard that weekend) to go to Raleigh. I hope that I can get everything accomplished that I want to while I'm there. That is primarily just getting to see a couple of people, but also a few... "administrative" type of obligations.
There are only two weeks remaining until the triathlon! I'm excited, nervous, anxious... It's been an interesting training period with a lot of learning. These next two weeks I think will be the hardest, what is known as the taper period. Tapering has never been my strong point and it is difficult to do it correctly. Last year for the Triangle Triathlon, I mildly toned down my workouts and lightened up on my weightlifting. For the marathon, I followed a taper schedule set out by my coach; however it was hard to judge its effectiveness. The week before the race I got wicked sick and struggle alot with getting through the week. Several times I'd wake up in the middle of the night drenched in sweat. Never knew if that was being physically ill, or some mind-body physiological wack-out.
Oddly enough, my mind is mainly looking beyond to my fall training period. I've already begun laying out an actual training schedule. So far the plan only has my runs scratched in; having a previous schedule and some good resources from Runner's World, that's been the easiest to fill. Now adding in some swimming and biking will be more difficult. Even now, I would say my focus has always been on my running, since swimming comes so naturally, and biking just kinda falls where it may. It'd be nice to lay out some disciplined and focused workouts that will be truly challenging. This fall I am having to workout a marathon training plan, with my second Olympic Triathlon, the Nations Tri in Washington, DC about two months earlier.
This past few days I have really been abusing my legs. My runs earlier in the week by themselves didn't seem to be too hard, and weren't out of the ordinary. Tuesday was an 8 miler before swimming, and Wednesday was a fartlek. I guess it might have been the new leg exercise I did Tuesday night. Whatever it was, Friday my legs felt ridiculous. I went out to do 11 miles and as soon as I started my quads were screaming. The last time they hurt that much was mile 16 onward for the marathon. Getting started involved this awkward shuffle where, while trying to overcome the ache and achieve some semblance of proper running form, you feel like you're doing some penguin walk. This ache somewhat subsided, but it was there for my run yesterday, as well as today. Luckily, I should be doing a light cycling which I hope helps workout some of the soreness. In some ways it should force me into taper mode.
What's interesting is that despite this ache, I maintained some pretty good pace. My Friday run was around 7:19. Yesterday was a little slower at 7:29, but decent given the circumstances. I have two reasons/theories for this phenomenon. First is because I've started lifting again. Definitely not as frequently as I have in years past, but it's something, and of course includes some leg exercises. These exercises (always leg press and then some maybe leg extensions/curls or calf raises) definitely leave me sore, but I think they have helped me toughen up and be able to push through aches better, rather than letting it get to me and slow me down. Secondly, I've been incorporating some negative splitting technique. Negative splitting is simply making the second half of your training faster than the first. So essentially taking it easy in the beginning leaves you more energy for the second part. Now, I don't use a GPS, so I don't meticulously check my paces. However, I definitely have started to hold myself back in the beginning of a run in order to later open up the pace. It seems to be doing something now. We'll see what happens come race day(s). I'd really like to see this help out my marathon.
That's it for the most part. Yesterday TnT had a mandatory open water swim practice. Everyone amusingly pointed out that give I just did a three mile open water swim last week, I probably didn't need the practice. It was still nice to go out. I think my wetsuit was better situated. Also, the water was wonderfully smooth compared to the chop of last week's race.
Apparently I won my age group at the swim. I say it's no big deal; there were only four people in my age group.
It'll be good to be done for a while and be able to final give my full attention to doing research. This semester has been rough, and the last couple of weeks it has been a struggle to stay focused and motivated. I do get a short break though. My research adviser is currently overseas at a conference and is gone for another week. Since my exams are complete on Wednesday, I went to discuss where to proceed with my experiments in his absence. He said that with it only being a few days, to just make sure I understand the literature and past work done. Though I am certainly not taking these instructions lightly, I plan on using those few days (Wednesday-Friday, I have to drill for the Coast Guard that weekend) to go to Raleigh. I hope that I can get everything accomplished that I want to while I'm there. That is primarily just getting to see a couple of people, but also a few... "administrative" type of obligations.
There are only two weeks remaining until the triathlon! I'm excited, nervous, anxious... It's been an interesting training period with a lot of learning. These next two weeks I think will be the hardest, what is known as the taper period. Tapering has never been my strong point and it is difficult to do it correctly. Last year for the Triangle Triathlon, I mildly toned down my workouts and lightened up on my weightlifting. For the marathon, I followed a taper schedule set out by my coach; however it was hard to judge its effectiveness. The week before the race I got wicked sick and struggle alot with getting through the week. Several times I'd wake up in the middle of the night drenched in sweat. Never knew if that was being physically ill, or some mind-body physiological wack-out.
Oddly enough, my mind is mainly looking beyond to my fall training period. I've already begun laying out an actual training schedule. So far the plan only has my runs scratched in; having a previous schedule and some good resources from Runner's World, that's been the easiest to fill. Now adding in some swimming and biking will be more difficult. Even now, I would say my focus has always been on my running, since swimming comes so naturally, and biking just kinda falls where it may. It'd be nice to lay out some disciplined and focused workouts that will be truly challenging. This fall I am having to workout a marathon training plan, with my second Olympic Triathlon, the Nations Tri in Washington, DC about two months earlier.
This past few days I have really been abusing my legs. My runs earlier in the week by themselves didn't seem to be too hard, and weren't out of the ordinary. Tuesday was an 8 miler before swimming, and Wednesday was a fartlek. I guess it might have been the new leg exercise I did Tuesday night. Whatever it was, Friday my legs felt ridiculous. I went out to do 11 miles and as soon as I started my quads were screaming. The last time they hurt that much was mile 16 onward for the marathon. Getting started involved this awkward shuffle where, while trying to overcome the ache and achieve some semblance of proper running form, you feel like you're doing some penguin walk. This ache somewhat subsided, but it was there for my run yesterday, as well as today. Luckily, I should be doing a light cycling which I hope helps workout some of the soreness. In some ways it should force me into taper mode.
What's interesting is that despite this ache, I maintained some pretty good pace. My Friday run was around 7:19. Yesterday was a little slower at 7:29, but decent given the circumstances. I have two reasons/theories for this phenomenon. First is because I've started lifting again. Definitely not as frequently as I have in years past, but it's something, and of course includes some leg exercises. These exercises (always leg press and then some maybe leg extensions/curls or calf raises) definitely leave me sore, but I think they have helped me toughen up and be able to push through aches better, rather than letting it get to me and slow me down. Secondly, I've been incorporating some negative splitting technique. Negative splitting is simply making the second half of your training faster than the first. So essentially taking it easy in the beginning leaves you more energy for the second part. Now, I don't use a GPS, so I don't meticulously check my paces. However, I definitely have started to hold myself back in the beginning of a run in order to later open up the pace. It seems to be doing something now. We'll see what happens come race day(s). I'd really like to see this help out my marathon.
That's it for the most part. Yesterday TnT had a mandatory open water swim practice. Everyone amusingly pointed out that give I just did a three mile open water swim last week, I probably didn't need the practice. It was still nice to go out. I think my wetsuit was better situated. Also, the water was wonderfully smooth compared to the chop of last week's race.
Apparently I won my age group at the swim. I say it's no big deal; there were only four people in my age group.
Sunday, May 2, 2010
3 mile swim. Last week to donate.
This was an eventful weekend with this morning having completed a [first] three mile, open water swim. First, the rest week: It was fairly typical. If I remember correctly, the weather was dreary Monday morning, meaning I had to stick to the trainer. I was able to make it through ok; it seems cold weather isn't enough to keep me inside, but thinking of dealing with a wet bike usually does it. Wednesday, did my first quasi-tempo run. I'm at the point were I know I need to start incorporating some speed training into my runs. The higher stress is hard, but it helps. I've noticed that I can maintain quicker paces after I started lifting again. Also, instead of a short run followed by a longer one for Friday-Saturday. I did two moderate long runs (10 mi, then 12 mi) to continue to build endurance, without yet delving into the marathon training distances.
So, the swim was very much a learning experience. This swim was three miles, in the Nanticoke River off of the Chesapeake Bay. The course, after swimming past a jetty, made a triangular patter that we completed twice. Water temperature was around 68. There are also some tidal details, which I suppose are important, but I can't recall. exactly. I've only done open water swimming on two previous occasions, for the ~750-800 m of the Triangle Triathlon, both of which took place in pretty calm lakes, with water temperatures unknown, but easily above the wetsuit legal limit (78 degrees). So this was my first true test of open water swimming, and also the use of a wetsuit.
Either the wetsuit was too small, or it's naturally too tight for my comfort. I felt constricted in the shoulders the whole time. I think next time I'm given the option I'll lean towards a sleeveless wetsuit. The benefit of the full length is the extra warmth, but based on how my hands and feet felt, it wasn't too bad. More experimentation will be needed.
Two main factors when discussing water conditions are wind and current (and this really applies for all water activities; swimming, rowing, sailing, other boating...). For swimming, swimming with the current is good, against is bad, across it isn't ideal either. We were swimming in a triangular pattern, so we got a bit of everything. Wind primarily creates chop which is difficult to swim through. Furthermore, sighting, the process of looking up to check your course, is harder when swells obscure your line of sight.
All of those things primarily affect your general effort level, and ability to keep the straight line for the shortest race. At least for me, the chop and the current, and probably to some extent the wetsuit, really affected my ability to get the rhythm that I enjoy in the pool. Also, before getting done with the first loop, I began to get some cramping in my calves. At least twice per leg of the triangle, I had to stop kicking to wait for the cramp to subside. In the end I finished in 1:48.
I can't say that I'm pleased with that time. In the pool, I can swim a 4000 in barely over an hour, easily. This swim was just another 1200. I guess I can "blame" some of it on not being comfortable with the wetsuit. Also, other swimmers confirmed that the water conditions were some of the worst they've seen. A friend on mine did the sprint triathlon, whose swim course doesn't even leave the jetty, and she thought the conditions were bad. Nonetheless, I was a little disappointed, but since I didn't really expect put much extra prep work (considering my long run, and incorporating a tempo run, it was really an anti-taper week), I should have had too high hopes.
Subway's Veggie Delite: I drove down last night and stayed with Mike, a triathlete I bet a few weeks ago when volunteering at a local 5k. Against my better judgement, being on the road, I had to eat on the road. Though I could've stopped along the way, I waited until I got to Salisbury to find dinner. I wanted to find something local, but given the hour (around 9:00), I just gave in and slipped into Subway. Not eating there in recent months, I settled on the veggie delite, something I've not had before, which is really just the bread and cheese with veggies. I asked for every veggie they had. Don't ask me why, but I truly loved that sandwich. I think it's the fact that you can get so many mouthFUL[L]s of food, AND is pretty good FOR you. I enjoyed it so much that after the race, when I needed lunch/recovery food, again from the road, I had another veggie delite; two in less that 24 hours.
Yesterday (Saturday), I attended a symposium on the "Frontiers of the Interface of Chemical Biology." Essentially, a few (surprisingly few, if you ask me) researchers in that overwhelming broad field came and had the typical research talks and poster sessions. Not as cool as I'd've hoped.
The triathlon is in two weeks. BUT THERE IS ONLY UNTIL FRIDAY TO DONATE! Please help out. Some donations haven't posted. I really ONLY NEED $540 left to reach my minimum!!!
So, the swim was very much a learning experience. This swim was three miles, in the Nanticoke River off of the Chesapeake Bay. The course, after swimming past a jetty, made a triangular patter that we completed twice. Water temperature was around 68. There are also some tidal details, which I suppose are important, but I can't recall. exactly. I've only done open water swimming on two previous occasions, for the ~750-800 m of the Triangle Triathlon, both of which took place in pretty calm lakes, with water temperatures unknown, but easily above the wetsuit legal limit (78 degrees). So this was my first true test of open water swimming, and also the use of a wetsuit.
Either the wetsuit was too small, or it's naturally too tight for my comfort. I felt constricted in the shoulders the whole time. I think next time I'm given the option I'll lean towards a sleeveless wetsuit. The benefit of the full length is the extra warmth, but based on how my hands and feet felt, it wasn't too bad. More experimentation will be needed.
Two main factors when discussing water conditions are wind and current (and this really applies for all water activities; swimming, rowing, sailing, other boating...). For swimming, swimming with the current is good, against is bad, across it isn't ideal either. We were swimming in a triangular pattern, so we got a bit of everything. Wind primarily creates chop which is difficult to swim through. Furthermore, sighting, the process of looking up to check your course, is harder when swells obscure your line of sight.
All of those things primarily affect your general effort level, and ability to keep the straight line for the shortest race. At least for me, the chop and the current, and probably to some extent the wetsuit, really affected my ability to get the rhythm that I enjoy in the pool. Also, before getting done with the first loop, I began to get some cramping in my calves. At least twice per leg of the triangle, I had to stop kicking to wait for the cramp to subside. In the end I finished in 1:48.
I can't say that I'm pleased with that time. In the pool, I can swim a 4000 in barely over an hour, easily. This swim was just another 1200. I guess I can "blame" some of it on not being comfortable with the wetsuit. Also, other swimmers confirmed that the water conditions were some of the worst they've seen. A friend on mine did the sprint triathlon, whose swim course doesn't even leave the jetty, and she thought the conditions were bad. Nonetheless, I was a little disappointed, but since I didn't really expect put much extra prep work (considering my long run, and incorporating a tempo run, it was really an anti-taper week), I should have had too high hopes.
Subway's Veggie Delite: I drove down last night and stayed with Mike, a triathlete I bet a few weeks ago when volunteering at a local 5k. Against my better judgement, being on the road, I had to eat on the road. Though I could've stopped along the way, I waited until I got to Salisbury to find dinner. I wanted to find something local, but given the hour (around 9:00), I just gave in and slipped into Subway. Not eating there in recent months, I settled on the veggie delite, something I've not had before, which is really just the bread and cheese with veggies. I asked for every veggie they had. Don't ask me why, but I truly loved that sandwich. I think it's the fact that you can get so many mouthFUL[L]s of food, AND is pretty good FOR you. I enjoyed it so much that after the race, when I needed lunch/recovery food, again from the road, I had another veggie delite; two in less that 24 hours.
Yesterday (Saturday), I attended a symposium on the "Frontiers of the Interface of Chemical Biology." Essentially, a few (surprisingly few, if you ask me) researchers in that overwhelming broad field came and had the typical research talks and poster sessions. Not as cool as I'd've hoped.
The triathlon is in two weeks. BUT THERE IS ONLY UNTIL FRIDAY TO DONATE! Please help out. Some donations haven't posted. I really ONLY NEED $540 left to reach my minimum!!!
Sunday, April 25, 2010
Anniversary, 3 mile swim
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
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
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?
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