Recapping the Past Month

For the most part I’ve done well in getting outdoors for the long runs but the weekly runs were all on the treadmill save for my President’s Day run. Three weeks ago I set out to run 20. It was cold and windy but I was doing fine, until I returned to the house at 14 miles to refill water and Gatorade. I finished on the treadmill…didn’t want to go back out. Oh well. The following week was a great run, 16 miles with 13 at goal pace…all outside! Score one for me. But then there was last week. I had to start very early to make it to my son’s basketball game…couldn’t be late since I’m the coach. So I started at 5:30 AM on the treadmill and put in the movie, Michael Clayton. That kept me going for almost 2 hours and by then I decided to finish on the treadmill. So I watched Invincible. A new treadmill PR – 21.5 miles.

The marathon training is taking it’s toll on my physically and mentally. It’s the most challenging plan I’ve followed and last week I was drained. So I cut my Monday and Wednesday run from 8 to 7 miles and 11 to 10.2 miles, respectively. Not much of a cut but it was needed. And then this past Saturday was tough getting out the door. I was in no hurry since basketball was later in the afternoon and I didn’t want to set an alarm. Then I got comfy on the couch drinking coffee. Finally I made it out the door around 9 AM. The first 7.5 miles were great, the second 7.5, not so much. But it got done and it was outside…small victories.

There are only 4 weeks left until the race, for which I finally registered last night. $101 for a marathon. My wife thinks I’m nuts. It’s been a few years since I’ve run one but damn, they’re becoming as expensive as triathlons.

Someone Needs to Get Outside

In the past three weeks, all but two two of my 12 runs have been on the treadmill. And prior to that I seemed to spend more time on the trails than the road. I’m pretty sure the marathon I plan to run in March will be on the pavement, not a treadmill and not the trails. That’s why I need to put in some miles on the asphalt.

But it’s been cold, real cold two weeks ago when the temperature was 0 degrees. On that day I needed to run 18 miles. Unsure if I could do it, I hopped on the treadmill, armed with Season 4 of Seinfeld DVDs, Gatorade and GU. Slowly, but surely, I managed and in the process set a distance record for me on the ‘mill, surpassing the previous long of 17 miles. And then last Saturday, it was cold and windy. So again, I headed to the basement and cranked out 14 miles with 10 at goal pace. It wasn’t easy as I hoped it might be but I could check off another run. This week? Snow and ice kept me indoors for three runs. Tomorrow? We’ll see, but sooner or later, my feet need to pound the pavement.

1 of 16

I received an email from the race director of the Savageman Half Iron Triathlon. It read in part,

Congratulations on the tremendous streak you’ve accomplished in being one of only 16 Savages to have successfully finished the entire SavageMan Half in 2007 & 2008, AND successfully scaled the “Westernport Wall” both years!

And it went on to note that as acknowlegdement of the accomplishment, I could receive 25% off the 2009 race registration fee. I have no choice now, do I? It has to go on the calendar again for this year.

But that’s a long way off. My current focus is the National Marathon in March and my training has been inconsistent at best. I always strive for consistency in training so this is tough to take. But a cold over the holidays had me cut most of my runs short, not by much, a mile or two, but I did miss one scheduled run. And my last long run was 15 miles and included bonking twice. I only took 2 gels, one around mile 5.5 and the second just after mile 10. The final mile was more like a death march. I have to figure this out soon. I’m looking for some consistency and it started this week. Two scheduled runs. Two completed runs at the scheduled distance. That’s what I’m talkin ’bout.

Back in the Saddle and a Reason to Yell

So I did take a week off and that seemed to be just what was needed. Last weekend, I returned to the trails…same park, different section. And I thought we were running on a flat section along the river. It was more up and down but the ankle held up fine. Even when we followed the trail to the end and then had to make like billy goats and climb up the side of the hill to find our way back to the trail. I need to bring along a camera next time as some of the views are just awesome.

Last Friday I ran 13.2 miles on a treadmill. It was raining and I wimped out. But I got in the long run so I’ll take it. And then on Saturday I ran the Celtic Solstice 5 Miler in Baltimore. It was cold and I was slow but I enjoyed the race, and the hot soup and warm wassail afterwards.

I’m a Dolphins fan and they’ve been awful for a few years. It used to be that they were in the playoffs just about every year. But there’s been a drought since 2001. So yesterday I found myself yelling at the TV during a Miami game for the first time in years. They were losing to the Chiefs, the 2-12 Chiefs. With the AFC East title on the line. I was outside of the house, adding some water to the hot tub, looking in through the sliding door at the game. And yelling. Like a mad man. I wondered what any neighbors might think if they heard me. But it was bitterly cold yesterday so I doubt anyone was outside. Still, it’s nice to see the Dolphins play a meaningful game again. Now, if only the Orioles could do the same.

On the DL

The Metric Marathon was cancelled on Sunday due to snow and ice on the roads and paths. I was bummed to learn that while pouring my cuppa joe and getting ready to go. But a few MMTCers were going for a trail run at Patapsco State Park. Great idea! And it began as a great run on the freshly-fallen dusting of snow with the sun peaking in through the trees that blocked the blustery wind.

And then….one step on a snow-covered downed tree and my left ankle turned more than it should. Or at least more than it can some 20 years after tearing ligaments. I recovered without falling but continued to limp for a bit before stopping to assess the damage. I tested it. Hmmmm, tried running….hmmm, seemed like it was okay. So on we ran. For another 90 minutes. And that may have been the wrong decision.

While I enjoed the 10+ miles overall, by Sunday night I couldn’t walk on the ankle. And here I am three days later and while improving, there’s still no running.

We’ll see how it feels tomorrow morning. I’ve already resigned myself to taking off until the weekend so if that’s all the downtime I have I’ll be happy.

Was it worth it? The jury is still out…but it really was a nice way to spend 2 hours.

Steppin’ it Up

The Metric Marathon is this weekend and while the forecast calls for temps in the 20s and a chance of snow, I’m looking forward to the race.  Well, it won’t really be a race for me but rather a long training run.  I’m not ready to race that distance (16.2 miles) yet.  But I did have a pretty good 15 mile run in Ellicott City this past Sunday.

It wasn’t easy, mind you, but I would call it a success. Just over 4 miles in to the run we began a climb out of old town EC. Chip was encouraging me up the hill with a bevy of cliches. “This is where character is built….where champions are made…where victory is won” and on he went. If I weren’t busting a lung I would’ve laughed.

But to complete the run as the rain changed from an unnoticeable light mist to a steady light rain with temps in the upper 30s was even better. Cold, wet and satisfied I got in my car to drive home. But not before I hit the Fractured Prune for hot coffee and donuts for the boys (and me).

It Feels Great to Feel Great

Yeah, I know, so profound.  But it’s true.  Especially considering I felt like crap for almost three weeks.   A sinus infection left me tired and too weak to do much of anything.  I managed two runs during a two week period, the longest of which was a slow 6.9 miles.  And then a week ago, on 11/11, I decided to run longer.  I headed out determined to go at least 10 miles.  The beauty of the Garmin is that there’s no need to plan a route.  You just run.  But this time it backfired.  I found myself 7 miles in to a run and more miles from home that I wanted to be considering how I felt.  I took all the shortcuts I could on the way back but struggled mightily to finish the 11 mile run.  I had to play games, running for 30 seconds and then telling myself to run for 30 more, and again, and again, until I just had to walk.  Then I tried to run but it was more like a shuffle.  Once home, I grabbed whatever I could get quickly as I was feeling weak.  Chocolate milk? Done.  Banana? Gone.  Halloween candy?  You bet.

Four days later I decided to run 11 miles again.  But this time it went much better.  Not great but better.  Actually I went 11.2 miles and it was about 8 minutes faster than the previous run.  Encouraging, yes.  That brings us to yesterday.  A mid-day treadmill run.  And I felt great.  Enough so that I could alternate with 2 minutes of faster running and 2 minutes of my somewhat normal pace.  It had been a long time since I had such a good run.  So now I’m back.  I hope.  But there is just over two weeks until the Metric Marathon which means my long run has to jump significantly.  So I’ll plan to do 13 miles this weekend and 15 the next.  And in less than a week I’ll be 16 weeks out from the National Marathon.  Time to get serious and stay healthy.

Yesterday’s run may have been buoyed by some tunes I recently added to the iPod:

Spiralling – Keane
Let it Happen – Jimmy Eat World
Feel Good Drag – Anberlin
Always Where I Need to Be – Kooks
I’m Not Over – Carolina Liar
Beat It – Fall Out Boy cover of MJ

31 Days Without Blogging Makes One Month

Wow, has it been that long?  I s’pose it has.  What have I been up to?  Training?  Some.  I’ve been thinking a lot about next year but mostly I’ve been busy with life.  Work, youth football, Mid MD Tri Club BOD activities, Halloween, 42nd birthday, resealing the driveway…oh, man what a blast!

What didn’t I do?  Register for Ironman Florida 2009 like many other MMTC members did Sunday.  I considered it.  And on Saturday night decided against it.  And then I received a phone call Sunday from someone who registered.  And damn if I wasn’t tempted.  So much so that I had the entire registration page complete, entered the credit card info and was just about to hit enter.  And then I talked to my wife and called Chip (who was leading the charge for MMTC members to do IMFL but did not talk me into doing it).  The biggest reasons I decided against it were that I wasn’t feeling committed enough to tackle the training (yeah, it’s a long way off but…) and I wasn’t sure my family would make the trip to watch the race.  If there’s one thing I’ve learned in doing the long tri’s it’s that I really need the family there for when the going gets rough.  And if past history is an indicator, I’d have a rough stretch in the race where I’d need them.  So, I want to do another IM but one where it would fit the family schedule better.  I’m thinking Lake Placid in 2010.

What did I decide to do?  A spring marathon.  Yep, it’s time to tackle that beast again and gun for that elusive sub 4-hour race.  I’ve come close before.  Missed by 24 seconds at Myrtle Beach about 5 years ago.  Missed by 11 minutes at NCR Trail 3 years ago.  And that was the last stand-alone ‘thon I’ve done.  But I’m ready to go again.  And I’m enlisting the help of a couple of experienced runners at Taper Madness to help me train properly.  I wanted to run Myrtle Beach again but it’s on Valentine’s Day.  Not good.  So I’m going to stay local and run the National Marathon in DC on March 21.

I good indicator on where I stand with my running will be the Howard County Striders’ Metric Marathon on 12/7.  Now, if I could kick this cold or sinus infection and get back to running I’ll be doing okay.

Run. Drive. Sleep? Repeat – Ragnar Relay

Five days after Savageman I found myself heading back out to western Maryland. This time in a van with 5 other runners and a driver. We were van #2 of the Bleekers, a team of 12 runners and two drivers that were running from Cumberland, MD to DC in the Ragnar Relay. Our team began on Friday (9/26) at 10:00 AM and van #2 was expected to take over some time before 4:00 PM.

We would start the 7th leg of the relay in Orleans, MD, some 35ish miles east of Cumberland. Dave W., our first runner, was off. The van drove ahead of him and parked about halfway through the route and after a big climb. We cheered him past us and then left to get to the next exchange. I’m up next. I sat in the van waiting while the rain started outside. A few minutes before we expected him I headed to the port-a-potty. Only before I got there, Chip yells, “Here comes Dave!” Damn. No time for the break now. Dave crushed a very difficult 7.7 mile leg and I took off for my 3.8 miles. I set my sights on the runner in front of me and ran as fast as I could but monitored the HR. Soon I saw two runners but I was not closing on the one that left before me. I passed the other around mile 2 on the rolling course. At about 2.9 miles, per the Garmin, I passed a “One Mile to Go” sign. Sweet. Up and down a few hills I chugged. At 3.9 miles I expected the route to end but it didn’t. And there was another hill. Up. down. Where’s the finish??? One more climb and I could see the finish, 4.1 miles, a HR spiking at 187 and a time of about 33 minutes (I figured my true max to be 192 a few years ago so I was really pushing it).

Time to relax and cheer the next 4 runners of van #2. Dean sped his way through almost 9 miles that ended in Hancock, MD. As night crept in, Michele took off along the Western MD Rail Trail for 7.7 miles on a lonely path that had I-70 to the left and the C&O canal on the right. We stopped mid-way to cheer her and then had some minor difficulties finding the next exchange; without a GPS I doubt we would have got there in time. Chip was next and he rolled out on to Rte 40 heading east on a route that had a ridiculous climb of about 500 ft. in two miles. And then Jen would finish off our first legs. She too ran along Rte 40, through the small town of Clear Spring where a HS football game seemed to have just ended. Past a bar where a beefy bouncer stood on the sidewalk most likely wondering what in the world was invading this town. Who were these freaks running with lights on their heads? To the Hagerstown Speedway Jen ran and soon enough we were on a break some time around 9:30 PM.

Some hungry runners meant we’d stop for food before heading to Exchange 12. We settled on IHOP but I chose to sleep for an hour in the van, as did Michele, while the others ate. And then we made it to Exchange 12 and tried to sleep. It didn’t work. We only had about an hour before van #1 was due. I tried to sleep in the parking lot but lightning chased me back to the van.

And now it’s 12:30 AM and Dave is ready to roll for his second leg. I found some coffee to make sure I’d be ready when he finished. Poor Dave, the rain started again. And his second route was another beast – over 700 ft of climbing in the first 2-3 miles. We were glad to not have his first two routes and he wondered how he got them. Uhhh, you picked them! At 1:20 Dave finished and I was off.

It was dark. No one was in front of me but I knew someone was leaving shortly after me. Within the first two miles that runner caught and passed me. The darkness was weird but there were some good views to the right a few times. Just me and an occassional car along Rte 40. The bad thing about a car, other than wondering what they’re doing at almost 2 AM on Saturday, was that the lights would indicate just how far I had to climb. But on I ran, determined to catch the two blinking red lights in front of me. One was passing the other. One seemed to stop. Oh wait, that’s the “One Mile to Go” sign. Sweet. Just one more climb. But it was hot and humid and the reflective vest trapped both to make it feel like running in a greenhouse. Going up I passed two runners and then I let it fly going down until my blinking red light came unclipped. A quick stop to pick it up and then I finished the 5.6 miles in 49 minutes and change. That was a rough one.

Through the early morning hours we ran. On to Frederick, MD and then down toward Point of Rocks. We finished our 2nd legs some time around 4:30-4:45 AM. And then our incredible driver, Chris, powered by Starbucks meandered through some twisting and turning country roads for 45 minutes or so until we reached Exchange #24. Time to rest. There were supposed to be wrestling mats but there was hardly anyone there and no signs of a place to sleep. Our team was making good time and we got there ahead of race personnel. Some time after 5:30 we tried to sleep. Some did. Some tossed. Some snored. I guess I rested with my eyes closed but got no real sleep. At 6:30 I was out of the van and suprised by how many teams now joined us. Back in the van to rest. Back out of the van to look for coffee. None. D’oh.

Final exchange from van #1 to #2 happened around 8:30 and Dave took off along the C&O Canal Towpath for a quick 3.3 miles. We jumped in the van and quickly got to the next exchange. Time for my final run. Up from the canal to River Road was a tough 1 mile climb and then 3 miles of rolling hills along River Road. Legs now hurting. Pace slowing. But the countdown was on. Two miles. 1.5 miles. 1 mile. Get me to the turn and it’s all downhill. .3 miles back down to the canal and I could let it all out. Through the parking lot I sprinted to my final hand off of the race bracelet. It’s all over for me. And the team had a nice cup of Starbucks waiting. Woo Hoo! But we’ve got to hustle to the next stop.

Soon Dean arrived, Michele with her aching knee took off. Some mis-direction from a volunteer had her make a wrong turn but she soon corrected and was on her way to meet Chip. He took off and was hunting the team of Marines on his way to Georgetown. And from there Jen was ready to run the final 5 miles to the finish. What a trooper, she ran over 18 miles total and finished it strong for the Bleekers who ran the final stretch in costume and crossed the line as a team with a time of 26 hours and 31 minutes. What a blast!

Nutrition? – Subway footlong Ham and Turkey (lunch and dinner on Friday); countless pretzels and Twizzlers, 2 Hammer Gels, 2 bottles of Gatorade, 2 granola bars, 3 energy bagels and a few cups of coffee.
Total Sleep? - Maybe 90 minutes.
Fun? Oh yeah!
Would I do it again? In a heartbeat.

Another Brick in the (Westernport) Wall?

Savageman Race Report
September 21, 2008 1.2 mile swim, 56 mile bike, 13.1 mile run
Deep Creek Lake, MD

The swim was delayed by 20 minutes due to fog but I was thrilled to get in the water and get the race started. A few hours earlier I awoke and couldn’t fall back to sleep as I was really nervous about the race. More nervous than last year. But here I was, ready to go. The fog seemed thicker than last year but once my wave started it was clearing and I had not trouble sighting the buoys. I felt like I was in the water for an hour but was surprised by time of 35:26.

My transition was slow again. I chose not to run from the water and up the stairs and then I tried to dry myself as much as possible. I didn’t want to freeze on the early descent again this year. Six minutes later I was on the bike. Fellow Mid MD Tri Club member Don K. was seconds behind me on the swim and we exited the transition at about the same time. My goal became to stick near Don until Westernport; he’s a rock star there and I knew he’d have fans out on the Wall cheering for him.

I enjoyed the 4 mile descent into Savage River State Forest more than last year as I was not freezing. Somewhere over the next 7 miles of gradual descent I lost Don but I didn’t want to push it too much this early in the bike. Out of the forest (an absolutely beautiful stretch), past the paper mill and the little town on Luke and on to Westernport. Here comes the Wall!

At just four street blocks the Westernport Wall is not particularly long, but it starts steep and gets steeper, culminating in a final block on a stretch of road so steep that it has long been closed to traffic. With its poor pavement, an average grade of 25% and a max pitch of 31%, successfully getting up the final block of the Westernport Wall takes a bit of skill, a bit of luck, and a lot of True Savage determination!

I was on the first block when I just knew I wouldn’t make it up this year. I made the mistake of looking ahead and psyching myself out. But I wouldn’t give up without a fight. Head down, stay to the right. And then I was standing during the 3rd block before the really steep part. Once I crossed to the final block and its 31% incline, determination and desire kicked in and I made it straight up without the slightest weaving. I let out a, “Hell yeah!” but knew the fun was just about to begin. The remainder of the 7.1 mile climb to the top of Big Savage Mountain and 1950 feet of elevation gain awaited. The first mile just after the wall averages 13% and is a lung-busting, spirit-sucking stretch of road. It didn’t help that the road was recently tarred-and-chipped. The remaining miles to the top are more humane at 5-9% but the final 1/4 mile is 20%. Even after the “top” there are about 2 mile miles of gradual climbing before the fast and tricky 3 mile descent.

But that’s over too quick and what’s next? Three miles of climbing at about 5%. And then a left turn. Oh, what’s that? Another brutal hill. McAndrews Hill Road. Like it needs “Hill” in it’s name just in case you can’t tell. Sh’yeah. A very brief respite and then another tough hill – Otto Lane. And now I’m nearing the 40 mile mark and the change to the course from last year – “Killer” Miller Rd, a 1.3 mile climb averaging 10% with an extended pitch over 15%.

Another white-knuckle descent precedes this hell, uhh hill, and you can see the climb off to the left before you arrive. Damn, those people look like they’re barely moving. And soon I’d know why. It starts up to the right. And it’s tough. A left curve up ahead and you can’t tell how bad until you reach it. Damn! And now I’m weaving to stay upright. Legs sapped, back aching. More weaving and there’s a guy in the road. He’s yelling, “Get to me and it get’s easier…I promise. Get to me!” I yell that he’d better not be lying. He assures me he isn’t and he wasn’t but wow that was tough. On it continues slightly until the top. I think there was a downhill before the final 21% climb on Maynardier Ridge Road that left me weaving to the top once again.

By now I just want to finish the bike. I’m struggling and don’t realize that I probably need water as I pass the final aid station without stopping. The final hour on the bike was awful and full of negative thoughts. Two times I saw a water bottle on the ground and contemplated picking them up but didn’t want to stop moving forward. I was slowing, my back was killing me, my legs had nothing and I felt nauseous. I’ve never thought of a DNF while on the bike during a race. Until then. And it happened often during the final miles.

The Bike Profile:

Into T2 and I felt like one of the last to arrive. And then I sat to change shoes, apply sunscreen, change from jersey to singlet and contemplate the run. Before leaving I took an Endurolyte tablet in hopes that it wasn’t too late to make up for mistakes on the bike.

The Run – Out I went, surprised that I could actually turn over my legs, with a plan to run for 5 minutes and walk for one. That worked well for the first couple of miles. And then I walked the hills in the campground. And then ran down the hills. And then walked up the hill on State Park Road. And then ran the flat section. By mile 4 I began drinking Coke and water at each aid station. Up the fire trail for .4 miles I walked. Down I ran. And on this went until I completed the first loop in about 85 minutes. Past the finish line I ran, eager to get away from cheering fans who might have thought I was finishing. Another Endurolyte tablet at the next aid station and more water. By now I figured I could finish. But how long would it take? Would I make the cut-off and would I be ashamed of my time?

For this race I was not competing against anyone other than myself. But my goal was 7 hours since I did it last year in 7:06. I reached that time somewhere between miles 9 and 10 of the run. On I trudged, alternating running and walking. And then I passed Don who was off in the woods for a quick break. A nature call if you will. One that I hadn’t done since my race reached land. A troubling sign and I continued to drink water and Coke at the aid stations. Up the fire hill I climbed again. When I got to the aid station I told the volunteer I would stop for a few seconds for a couple cups of water and Coke, no need to hand me anything…I was in no rush. I was real thirsty now. So I grabbed a cup and threw down the….ughhh, ahh man that was HEED, the electrolyte replacement drink for the race. I’ve tried it only once before and didn’t like it. So then I washed it down with water and Coke. The volunteer poured a few cups over my head and down my back as I was getting warm and he asked how long ago I stopped sweating. Hmmm…haven’t been sweating at all during the run. I knew I was hurting but there was only about 1.5 miles left.

Down the hill I started and I passed Don who was heading up. And then the HEED became the HEAVE. Yep, everything taken in at that aid station made a quick return trip. Don caught up to me and then we walked down the trail. And from there we alternated running with walking up the slight hills on our way to the finish. Down the hill to the boat launch and around the corner, it’s all over now. Finally!

Time: 7:47:29 (41 minutes slower than 2007)
AG: 17/18 (I swear I didn’t realize that the guy I passed in the final 100 yards was a M 40-44)
Male: 136/182

Interesting stats:
2008 Savageman Finishers and DNFs
182 men started, 162 finished; DNF = 11%
41 women started, 33 finished; DNF = 19.5%

2008 Eagleman 70.3 Finishers and DNFs
1140 men started, 1009 finished; DNF = 2.7%
414 women started, 400 finished; DNF = 3.4%

Post-race Thoughts and Analysis:
- It was a long, tough day for me and took me much longer than normal to recover. I wanted to sleep right away. At the finish line. In the transition area when I got my bike. In the parking lot before heading out. And I was bummed to be nauseous as the post-race food is excellent. But four hours later I was ready for the traditional burger and beer.
- I definitely was not as well prepared on the bike this year.
- I made mistakes with nutrition on the bike and paid for it.
- Mile by mile and step by step can be effective strategies for getting through a run.

Despite my struggles, I guess I get my second Brick in the Wall!