So I ran yesterday, it was the third time I have run since the marathon (just over 3 weeks ago). It was the first time I didn’t have hip pain that affected my run as well as stiffness the day afterward. Maybe I’m finally recovered from the marathon. I am still planning on taking it easy and monitoring my leg health closely over the next 2 weeks. I’d like to participate in the 30minute runs (or more) every day for the month of December, like a bunch of others on trifuel, but I’m not going to risk injury or next season to do something that trivial. So, we’ll see. I am pretty optimistic after yesterday though. I took it out real slow (8:50 first mile), then ramped it up for 4 miles in 31:50 (so sub 8min pace) negative splitting every mile.
For some reason, I’m having a hard time holding back while running. My 3 runs since the marathon thus far have all been at a faster pace than I initially intended them. I’m guessing it’s a combo of the lack of running frequency making me too revved up for each run and the fact that I was doing so much long and low running for the marathon that it’s fun to open it up and go fast again. I just need to hold back as much as possible, since I think the high intensity of my first post-mary run was what injured my hips in the first place.
Oh yes, and side note. I think I have completed my 2009 schedule. The only thing that will change it now is if the races are moved from the anticipated dates. I am going to try and round out 2009 with the Tecumseh Trail Marathon in Indiana. It fits the requirements I was looking for, and it’ll be something different. Once I get this one done, I’m only one step from (gulp)…the strange and scary world of ultra-running. But that’s for later in life…
Wednesday, November 19, 2008
Monday, November 17, 2008
Awesome weekend for the family
Big congrats to my dad and sister are in order. They both ran the Rock n Roll San Antonio Marathon this past weekend. It was my sister’s third marathon, and after 2 close calls, she finally got over the hump and broke the 5hr mark, coming in at 4:55:35.
It was also the first full marathon for my dad. Surprising, considering he’s done somewhere around 15 half marathons. He finished in 4:37 and some change, a strong performance. From the brief phone conversation I had with them afterwards, it sounded like he took it out a little harder than he thought he was. It’s sooooo hard to hold back with all the excitement and energy at the start of a marathon, I could definitely relate. But they both did a great job, so that’s very exciting. Now all of us have finished our ’08 season and can enjoy the holiday downtime before prepping for 2009, the year of the 70.3.
It was also the first full marathon for my dad. Surprising, considering he’s done somewhere around 15 half marathons. He finished in 4:37 and some change, a strong performance. From the brief phone conversation I had with them afterwards, it sounded like he took it out a little harder than he thought he was. It’s sooooo hard to hold back with all the excitement and energy at the start of a marathon, I could definitely relate. But they both did a great job, so that’s very exciting. Now all of us have finished our ’08 season and can enjoy the holiday downtime before prepping for 2009, the year of the 70.3.
Tuesday, November 11, 2008
2009 Goals and some other notes
Now that I’ve got my basic race schedule laid out it’s time to set the goals. There is a lot of uncertainty in the schedule for next year with regard to B and C races, but my goals are mostly focused on the A races, so I feel comfortable going ahead with the goal setting.
My goals are a part of my yearly training plan, which follows from the Triathlete’s Training Bible, so they are as specific as possible. I do like to compete with others in my AG when I see them on the course, but as a whole I’m not consistently winning to the point where I feel comfortable making goals that are out of my control (like a podium finish at …). That being said, my performance goals are all time based. Obviously, this can be effected by the weather and other unseen factors, but it’s about as good as I can do.
So, without further ramblings, here are my season goals:
1. Complete Derby Mini-marathon in sub 1:35
2. Complete IM 70.3 Steelhead in sub 5:30
3. Complete IM 70.3 Augusta in sub 5:15
4. Race 2009 season at less than 190lbs (currently 207), reach goal weight by April 1, 2009
Some explanation:
· Even though the mini-Marathon is a B race and early in the season, I feel like this will be a good goal to judge my run progression over the winter. Also, 1:35 is BQ (Boston Qualifier) pace, even if only for half a marathon. My PR on the course I will be running is 1:38:xx from high school, but I feel like I’m not far off that level of performance currently (if not faster).
· After putting together a very rudimentary race plan for Steelhead, I feel comfortable that I should be able to break 5:30 relatively easily, so this might be a weak goal. However, I’m hoping I can be closer to 5:20 there and then use some tricks from experience to break 5:15 only 7 weeks later at Augusta. From very early looks at the courses, they are both mostly flat, so should be comparable in speed.
· The additional training from going from Oly focus to HIM focus will likely lead to weight loss naturally. I have raced Clydesdale most of the past year, and would not want to “work” to keep weight on to do it again. So, I am going to consciously lose weight over the winter prep and base to hopefully add some speed and reduce the load on my joints. I certainly have the weight to lose since I’m around 16-17% bodyfat. 14 weeks is a good amount of time to lose the weight in a healthy way (even though the holidays are in there).
There they are. Now that they are published, I have to stick to them. We’ll see how things go. For the most part, I am done with my planning for 2009, other than some detailing stuff. I have also had 2 weeks of recovery from my marathon, so I’m ready to get back to business.
On a side note, my dad and sister are competing in the Rock n’ Roll San Antonio Marathon this weekend. It will be my sister’s 3rd Mary and she is trying to break 5hrs and it will be my dad’s first, so wish them luck. I’ll try to cover their success stories early next week.
My goals are a part of my yearly training plan, which follows from the Triathlete’s Training Bible, so they are as specific as possible. I do like to compete with others in my AG when I see them on the course, but as a whole I’m not consistently winning to the point where I feel comfortable making goals that are out of my control (like a podium finish at …). That being said, my performance goals are all time based. Obviously, this can be effected by the weather and other unseen factors, but it’s about as good as I can do.
So, without further ramblings, here are my season goals:
1. Complete Derby Mini-marathon in sub 1:35
2. Complete IM 70.3 Steelhead in sub 5:30
3. Complete IM 70.3 Augusta in sub 5:15
4. Race 2009 season at less than 190lbs (currently 207), reach goal weight by April 1, 2009
Some explanation:
· Even though the mini-Marathon is a B race and early in the season, I feel like this will be a good goal to judge my run progression over the winter. Also, 1:35 is BQ (Boston Qualifier) pace, even if only for half a marathon. My PR on the course I will be running is 1:38:xx from high school, but I feel like I’m not far off that level of performance currently (if not faster).
· After putting together a very rudimentary race plan for Steelhead, I feel comfortable that I should be able to break 5:30 relatively easily, so this might be a weak goal. However, I’m hoping I can be closer to 5:20 there and then use some tricks from experience to break 5:15 only 7 weeks later at Augusta. From very early looks at the courses, they are both mostly flat, so should be comparable in speed.
· The additional training from going from Oly focus to HIM focus will likely lead to weight loss naturally. I have raced Clydesdale most of the past year, and would not want to “work” to keep weight on to do it again. So, I am going to consciously lose weight over the winter prep and base to hopefully add some speed and reduce the load on my joints. I certainly have the weight to lose since I’m around 16-17% bodyfat. 14 weeks is a good amount of time to lose the weight in a healthy way (even though the holidays are in there).
There they are. Now that they are published, I have to stick to them. We’ll see how things go. For the most part, I am done with my planning for 2009, other than some detailing stuff. I have also had 2 weeks of recovery from my marathon, so I’m ready to get back to business.
On a side note, my dad and sister are competing in the Rock n’ Roll San Antonio Marathon this weekend. It will be my sister’s 3rd Mary and she is trying to break 5hrs and it will be my dad’s first, so wish them luck. I’ll try to cover their success stories early next week.
Friday, November 7, 2008
2009 Race Schedule
Here it is. The unveiling of what I am hoping to be my 2009 race schedule. Some dates are not certain, so we will see what kind of interferences we get. May and June look to be the busiest months, but mostly low priority races. I do have my first ever century ride in there though. Some of the other events (sprint tri’s and mini-Marathon) are yearly stand-bys and good opportunities to get my wife and mom involved if they want to race again. Also, by doing one in the St. Louis area, we get a race that my sister doesn’t have to travel extensively to. The 70.3s are the focus of year 2 (of 3) on my way to IMLou in 2010. I also hope to volunteer at Louisville this year to really “earn” my spot. I know it doesn’t sell out immediately like the other IMs yet, but I feel like volunteering is just another necessary step along the way to doing it myself.
- KY Derby Festival Mini-Marathon--4/25/2009--1/2 Marathon--Louisville, KY--B
- Tri-for-Joe--5/17/2009--Sprint Tri--Cincinnati, OH--C
- Horsey Hundred--5/23/2009--Century Ride--Georgetown, KY--B
- Deer Creek Tri & Du--6/7/2009--Olympic Tri--Mt. Sterling, OH--B
- St. Peter's RecPlex Tri--6/21/2009--Sprint Tri--St. Peters, MO--C
- Indianapolis Sprint Tri--6/27/2009--Sprint Tri--Indianapolis, IN--C
- Ironman 70.3 Steelhead--8/1/2009--70.3--Benton Harbor, MI--A
- Ironman 70.3 Augusta--9/27/2009--70.3--Augusta, GA--A
- ?--11/?/09--Marathon--?--B
As far as the marathon goes, it will be kind of a way to wind down the season. I don’t think I’m ready to tackle another time goal here, though. It will be more for the enjoyment. Since that’s the case, I am considering doing a trail marathon if it falls in the right time period (nov/dec) and is close enough. Since the 70.3s require pretty substantial travelling, I’d like to stay close to Cincinnati on this one (3-4 hr drive range).
Feedback!
- If anyone has any suggestions that meet my above requirements for the end of year marathon (standard or trail), let me know.
- If anyone is going to be at any of these races, let me know. It’d be nice to meet and say hello to some other triathletes (or athletes in general).
Thursday, November 6, 2008
2008 Season in Review
I am in my recovery and planning mode right now, getting ready to transition into offseason training, which will add back in weightlifting and erging (rowing machine) as well as whatever other miscellaneous activities I decide. My main focuses are strength building, top end run speed, swim (in general), and weight loss (goodbye to being a Clydesdale). I am also in reflection mode of my successfully completed 2008 season, thus the nature of this post.
Even though this was my 5th year of competing in triathlons, it was a milestone year in many ways. First, it was my first full season since graduating from U. of Dayton, so triathlon didn’t have to take a backseat to rowing for 9 months out of the year. This meant I could plan an entire schedule around triathlons, including designating A races, etc. I also read Triathlete’s Training Bible in December and January, which helped immensely. Second, I completed my first marathon in January (and later my 2nd last month). Third, I won my division at a local race for the first (and 2nd) times as a Clydesdale. Lastly, I improved my biking to the point that I averaged over 20mph at every race this season, an accomplishment I had only done once in my previous 4 years of competing. I think the most exciting aspect of this is that I still see plenty of room for improvement, so am excited to start setting goals and getting a race plan together, which is actually already almost complete and will be posted soon.
2008 Race Results
January 13 -- Rock n’ Roll Arizona Marathon – 3:53:14 (broke 4hrs in first ever marathon)
April 26 – KY Derby Festival MiniMarathon – 1:42:42
May 18 – Tri for Joe (sprint) – 1:22:20 (1st of 21 Clydesdale, 40 of 839 OA)
June 15 – St. Peters RecPlex Tri (sprint) – 1:50:42 (5 of 17 in M20-24 AG, 30 of 457 OA)
June 21 – Indianapolis Sprint Tri (sprint) – 1:02:56 (3 of 41 Clydesdale, 71 of 575 OA)
June 29 – Cincy One World Du (Oly du) – 2:18:00 (1 of 9 Clydesdale, 35 of 213 OA)
August 24 – Chicago Accenture Tri (Oly, A race) – 2:29:45 (4 of 49 Clydesdale, 284 of 4089 OA)
October 5 – Tri-for-Sight (sprint) – 1:44:04 (3 of 20 Clydesdale, 42 of 324 OA)
October 26 – Marine Corps Marathon – 3:44:37 (was overly ambitious shooting for 3:30, and paid the last 6 miles…but new PR)
Overall, it was a busy year, and quite successful. I think I did a good job of establishing myself as a top Clydesdale in the region and at least competitive nationally for my size. Now, I am hoping to drop some weight so I can push a little harder and at least be locally competitive in the standard M20-24 AG next year.
Soon, I will put up my tentative race plan, and then start with the official goals, which I’ll also post. Making them public makes them much more concrete, I believe since I am being held accountable by others who read this (if anyone actually does).
Even though this was my 5th year of competing in triathlons, it was a milestone year in many ways. First, it was my first full season since graduating from U. of Dayton, so triathlon didn’t have to take a backseat to rowing for 9 months out of the year. This meant I could plan an entire schedule around triathlons, including designating A races, etc. I also read Triathlete’s Training Bible in December and January, which helped immensely. Second, I completed my first marathon in January (and later my 2nd last month). Third, I won my division at a local race for the first (and 2nd) times as a Clydesdale. Lastly, I improved my biking to the point that I averaged over 20mph at every race this season, an accomplishment I had only done once in my previous 4 years of competing. I think the most exciting aspect of this is that I still see plenty of room for improvement, so am excited to start setting goals and getting a race plan together, which is actually already almost complete and will be posted soon.
2008 Race Results
January 13 -- Rock n’ Roll Arizona Marathon – 3:53:14 (broke 4hrs in first ever marathon)
April 26 – KY Derby Festival MiniMarathon – 1:42:42
May 18 – Tri for Joe (sprint) – 1:22:20 (1st of 21 Clydesdale, 40 of 839 OA)
June 15 – St. Peters RecPlex Tri (sprint) – 1:50:42 (5 of 17 in M20-24 AG, 30 of 457 OA)
June 21 – Indianapolis Sprint Tri (sprint) – 1:02:56 (3 of 41 Clydesdale, 71 of 575 OA)
June 29 – Cincy One World Du (Oly du) – 2:18:00 (1 of 9 Clydesdale, 35 of 213 OA)
August 24 – Chicago Accenture Tri (Oly, A race) – 2:29:45 (4 of 49 Clydesdale, 284 of 4089 OA)
October 5 – Tri-for-Sight (sprint) – 1:44:04 (3 of 20 Clydesdale, 42 of 324 OA)
October 26 – Marine Corps Marathon – 3:44:37 (was overly ambitious shooting for 3:30, and paid the last 6 miles…but new PR)
Overall, it was a busy year, and quite successful. I think I did a good job of establishing myself as a top Clydesdale in the region and at least competitive nationally for my size. Now, I am hoping to drop some weight so I can push a little harder and at least be locally competitive in the standard M20-24 AG next year.
Soon, I will put up my tentative race plan, and then start with the official goals, which I’ll also post. Making them public makes them much more concrete, I believe since I am being held accountable by others who read this (if anyone actually does).
Wednesday, November 5, 2008
Oops...should have been more patient
Well, I thought I was done with my recovery from the marathon…
I was itching to get out after basically taking last week off completely (I did one 30 minute swim), so I planned out a full off-season week for this week. This is still a pretty small workload (~5hrs), since the majority of the off-season I’ll be working somewhere on the range of 7-8hrs per week of training, hopefully). I also reintroduced lifting into my regimen to get that offseason strength boost. If all goes well I’ll be doing 30minute lifting circuits during lunch 3 days a week to cover each muscle group once a week (1x shoulder and arms, 1x chest and back, and 1x legs). Of course, abs/core will be included every lifting session. To get all the lifts in this small window of time, the workouts will be high intensity with super setting of almost everything. But I digress…
Back to being itching to get out, I took off Monday as a scheduling day and for running errands, so yesterday began my return to a regular schedule. I had a relatively steady and boring 30 minute swim mid-day (1.5km total workout), similar effort as usual for right now. In the evening though, I made my return to running. I planned to run approx. 40 minutes or so and had a route in mind with some hills. I took off and my legs felt great. I felt like I was floating, so I glided along at a pretty fast pace for me. By mile 2, reality set in, but my legs started to hurt a bit. This is unusual, and I just attributed it to fatigue. By the last mile of the 6 mile run, I was hurting pretty bad and knew the run itself, or the high intensity, or the hills, or some combination was a mistake. I covered the 6 miles (w/ rolling hills) in 43:15, so I was pushing a pretty good pace all the way to the end (~7:15s).
As soon as I stopped I had a stabbing pain in both hips…no good. I hobbled a cool down and headed inside. The pain didn’t subside all night, affecting me whenever I was on my feet. I woke up in the middle of the night to use the bathroom and almost fell over from the pain on the way. It was still a pretty sharp pain this morning. As I’ve moved around today, the pain has dulled some, but is still there when I’m walking. I looked it up and think it might be hip bursitis. So, I guess I wasn’t recovered yet from the marathon…oops.
I’m going to discuss it with my dad tonight (he’s a PT) and decide how to go from here. I’m pretty certain running is out for the rest of the week. I just hope I can get back on the bike before the end of the week, since I have really been eager to ride, even if it’s on the trainer. However, I did get my shoulder and arm lift in today. I had to hobble around the gym to get to the weights somewhat, but there was no pain when I was standing/sitting to accomplish my lifts since they were all upper body.
Anyways, moral of the story is BE PATIENT WITH YOUR RECOVERY TIME!
I was itching to get out after basically taking last week off completely (I did one 30 minute swim), so I planned out a full off-season week for this week. This is still a pretty small workload (~5hrs), since the majority of the off-season I’ll be working somewhere on the range of 7-8hrs per week of training, hopefully). I also reintroduced lifting into my regimen to get that offseason strength boost. If all goes well I’ll be doing 30minute lifting circuits during lunch 3 days a week to cover each muscle group once a week (1x shoulder and arms, 1x chest and back, and 1x legs). Of course, abs/core will be included every lifting session. To get all the lifts in this small window of time, the workouts will be high intensity with super setting of almost everything. But I digress…
Back to being itching to get out, I took off Monday as a scheduling day and for running errands, so yesterday began my return to a regular schedule. I had a relatively steady and boring 30 minute swim mid-day (1.5km total workout), similar effort as usual for right now. In the evening though, I made my return to running. I planned to run approx. 40 minutes or so and had a route in mind with some hills. I took off and my legs felt great. I felt like I was floating, so I glided along at a pretty fast pace for me. By mile 2, reality set in, but my legs started to hurt a bit. This is unusual, and I just attributed it to fatigue. By the last mile of the 6 mile run, I was hurting pretty bad and knew the run itself, or the high intensity, or the hills, or some combination was a mistake. I covered the 6 miles (w/ rolling hills) in 43:15, so I was pushing a pretty good pace all the way to the end (~7:15s).
As soon as I stopped I had a stabbing pain in both hips…no good. I hobbled a cool down and headed inside. The pain didn’t subside all night, affecting me whenever I was on my feet. I woke up in the middle of the night to use the bathroom and almost fell over from the pain on the way. It was still a pretty sharp pain this morning. As I’ve moved around today, the pain has dulled some, but is still there when I’m walking. I looked it up and think it might be hip bursitis. So, I guess I wasn’t recovered yet from the marathon…oops.
I’m going to discuss it with my dad tonight (he’s a PT) and decide how to go from here. I’m pretty certain running is out for the rest of the week. I just hope I can get back on the bike before the end of the week, since I have really been eager to ride, even if it’s on the trainer. However, I did get my shoulder and arm lift in today. I had to hobble around the gym to get to the weights somewhat, but there was no pain when I was standing/sitting to accomplish my lifts since they were all upper body.
Anyways, moral of the story is BE PATIENT WITH YOUR RECOVERY TIME!
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