Ah, January. The month of new beginnings, of new hopes, and of newly expanded waist lines. The month of the resolution.
Millions of people will have paid for a shiny new gym membership at the beginning of this month and I'm willing to bet that about 80% of those aren't using it anymore as of this writing. This article isn't about them though, it's about you; the remaining 20% who actually decided to make a change in their lives.
Whether you resolve to run more, lift weights, change your diet, or just be more active in general, congratulations. You've made it about a month, which is a significant hump to get over with a new routine. Yeah, I know it hurts but stick with it. Your mirror (as well as some random people you've never met) will thank you later.
Sticking with that whole "sticking with it" thing, get your expectations in line. You're not going to go from Jason Alexander to Daniel Craig in a week or month (or...generic fat lady to Jessica Beil for the ladies, as I obviously fear their scorn).
Drastic changes lead to drastic crashes and relapses. The goal of your resolution should not be to go hard until you reach Goal X. Find small, but realistic, changes in the way you conduct your life and your workouts. Over time, those small changes add up. You'll find it much more manageable over a longer period of time this way, promise. Small habits over time tend to stick around.
In tackling a new level of physical activity, structure and discipline are your best friends. Too much, too soon and you risk injury and burn out and then your back to square one (or: hating being healthy). Keep things relatively easy at the beginning and increase in small doses at a time. This is supposed to be a lifestyle change, remember?
Finally, ask questions. Talk to people. Learn about your body and how it will react to new stresses. There are entire communities dedicated to this. Find them and learn from them. We're not all assholes, I promise.
Keep up the good work and the rewards will follow.
Even more so you don't have to hear my responses to failed resolution excuses!!
"But I don't have time!!"
Make some. No one is going to give you any more of it.
"But I can't find healthy food!!"
Bullshit. You're not looking hard enough. I haven't seen a barren produce section in my life.
"But the gym is too intimidating!"
Ok, I'll give you this one. There's no law that says workouts must be conducted in a gym. Got ten square feet and a jump rope? Go nuts.
.
"But I'll NEVER look like him/her!!"
Unless you're their biological twin, you're absolutely spot on. You'll look like you, but better and healthier. You'll be motivation for a future resolutioner. Wouldn't that be a nifty goal?
Only you can follow through.
Til next time,
Cheers!
Showing posts with label Running. Show all posts
Showing posts with label Running. Show all posts
1.25.2013
1.17.2013
Plush.
The other morning, I planned on going for a nice little run before the sun came up. I thought to myself, "I'll wear my Vibrams today! I haven't worn these in forever." Twenty minutes into that run I quickly realized why I don't run in those shoes. My feet were throbbing with each footfall and my legs felt like hell. My calves are still screaming at me three days later. This from a run that I typically do in a hazy stupor in the mornings.
These fucking things.
Vibrams (and barefoot style running shoes for that matter) have next to zero cushioning. I weigh over 200lbs. I'm running on concrete. This is a recipe for nothing but pain! As a relatively seasoned runner, I know better than to wear these on hard surfaces. I just wanted to re-live the novelty, I guess. My thoughts afterwards were with those that buy these threadbare shoes in the hopes of immediate improvement and being a minimalist runner.
There's a long drawn out story behind the barefoot and minimalist running movement, but the jist is this: the less armor your feet have, the stronger they will become and the more natural your stride will be. This is great, if you're running on dirt or trails or any surface that otherwise wouldn't cause stress fractures in your feet if you pounded your 205lb frame on it over 10,000 times over the course of an hour (sorry, projecting here). The muscles in your feet and legs don't go from weak to strong without some sort of transition. Minimalist shoes are not transitional by any means. I could write 5 more paragraphs on the mechanics of it but I know how long the internet's attention span is (still with me?).
That being said, I think barefoot and minimalist shoes (Vibram, Inov8, Altra, etc.) are great for things such as soft surface running, TRX training, CrossFit, and weightlifting. They are very responsive shoes and provide a good deal of lateral support for your feet and legs.
My point is this: Bare human feet were never meant to run on concrete or asphalt for long periods of time. This is why we have cushioning in our shoes and in running shoes especially. Some people require more cushioning. Some people require less. One of the most important things you can do as a runner is determine your running mechanics and get an appropriate shoe to suit it. Find a knowledgeable runner to do this, not a shoe salesman. You'll get a shoe regardless, but you'll find much happier running days in one that is best for how you run.
Cheers!
- Posted using BlogPress from my iPhone
These fucking things.
Vibrams (and barefoot style running shoes for that matter) have next to zero cushioning. I weigh over 200lbs. I'm running on concrete. This is a recipe for nothing but pain! As a relatively seasoned runner, I know better than to wear these on hard surfaces. I just wanted to re-live the novelty, I guess. My thoughts afterwards were with those that buy these threadbare shoes in the hopes of immediate improvement and being a minimalist runner.
There's a long drawn out story behind the barefoot and minimalist running movement, but the jist is this: the less armor your feet have, the stronger they will become and the more natural your stride will be. This is great, if you're running on dirt or trails or any surface that otherwise wouldn't cause stress fractures in your feet if you pounded your 205lb frame on it over 10,000 times over the course of an hour (sorry, projecting here). The muscles in your feet and legs don't go from weak to strong without some sort of transition. Minimalist shoes are not transitional by any means. I could write 5 more paragraphs on the mechanics of it but I know how long the internet's attention span is (still with me?).
That being said, I think barefoot and minimalist shoes (Vibram, Inov8, Altra, etc.) are great for things such as soft surface running, TRX training, CrossFit, and weightlifting. They are very responsive shoes and provide a good deal of lateral support for your feet and legs.
My point is this: Bare human feet were never meant to run on concrete or asphalt for long periods of time. This is why we have cushioning in our shoes and in running shoes especially. Some people require more cushioning. Some people require less. One of the most important things you can do as a runner is determine your running mechanics and get an appropriate shoe to suit it. Find a knowledgeable runner to do this, not a shoe salesman. You'll get a shoe regardless, but you'll find much happier running days in one that is best for how you run.
Cheers!
- Posted using BlogPress from my iPhone
10.05.2011
The Gear: Brooks PureFlow
In my never ending quest to find the perfect pair of running shoes (for me), there's always going to be an air of curiosity when a shoe manufacturer puts out a brand new line. Being that it was Brooks in this case, and that I tend to gravitate towards their shoes anyways, I had to try on a couple of their PureProject models too see how they felt.
A little personal history to put this in perspective: The first time I was ever fitted for shoes back in 2007, I was told to walk in a straight line for about twenty feet and then told to turn around and walk back. By this exhaustive method, a North Florida area running store (who will remain nameless) divined that I should run in a shoe that closer resembled a tank with quite a few stability features. I didn't know any better. They were the experts with the experience (I think).
Six months and an IT band scare or two later, I decided to go to another running store (the always impressive and gracious Jacksonville Running Company) for a second opinion. Funny thing about walking vs. running: Your biomechanics completely change when you're running at speed. I learned that I had neutral running mechanics. After trying about five different models from as many manufacturers, I started a new running journey in the Brooks Glycerin. The Glycerin was the SUV of running shoes for me. It'll get you where you want to go in comfort, but you're going to have to push the engine if you want to get there quickly. It suited my 200lb frame at the time. A couple years and fifteen pounds later, my stride was becoming more efficient and they were getting too heavy (12.1oz) to race with. Luckily, Brooks had just finished a new model called the Launch, which to me offered the same ride with less weight (9.3oz). I was sold on that alone. I ran with those for a year and a half or so. Same dilemma, great ride, too much weight on longer runs.
With all that in mind, I was excited to about trying on the PureConnect. It looked like everything I needed: neutral, lean, and superlight at a measly 7.2oz. Looks and feels like a sleek racer. A fine switch back to Brooks from my stint with the Saucony Kinvara for about nine months. So with understated excitement I took a few strides with the PureConnect. These shoes were TOO lean and a little too restrictive in the toe box, especially for my 5'11", 185lb frame and size 12 clown feet. I needed just a little more shoe but the same fast feel.
Enter the PureFlow.
While I'm not really qualified to comment on the specific technologies that Brooks have put into this shoe, let me tell you that this shoe feels amazing.
What your Legs are Lifting - or - (W2 - W1) x f = energy saved:
At first glance, this shoe looks like it could be heavy. As I've mentioned above, I'm trying to avoid this. The sole comes out wide below the foot and its outward aesthetic implies added bulk. However, at a scant 8.7oz, they fly. Don't let the look fool you, these don't feel like much when you're wearing them.
You ask, "But it's only 0.6oz less than the Launch! How is there THAT big a difference?" Well, let's do the math. Let's say I do a run that takes me 20,000 foot strikes to complete (that's probably on the low end). Take the weight difference between the two shoes (0.6oz) and multiply it by 20,000, since that's how many times your legs are going to lift the shoe. That's 12,000oz, or 750 pounds of weight that your legs would otherwise have to lift during the course of that run. For any runner or triathlete, you know the saying: "Weight savings are time savings."
The PureFlow is heavier than the Kinvaras (7.2oz) I currently employ by a wide margin. The Kinvaras also tend to present mechanical problems for me on longer runs similar to that of the PureConnect as stated above. Until I lose 10-15 more lbs, I'll likely use the Sauconys for shorter races (up to 15k) and reserve the PureFlows for longer work because of...
The Ride:
Normally a shoe as light as the PureFlow would leave your feet feeling like they're spilling over the sides, but the standard-width PureFlow grants more than enough room up front for the large of foot. If you're like me, you don't like the shoe applying unnecessary pressure around the midfoot. The PureFlow uses a band (called the Nav Band) to keep the support on your foot consistent as you run.
The platform of this shoe solid and allows for a quick turnover for mid and forefoot-running due to its 4mm heel-to-toe drop. It does a fine job of balancing cushioning with performance as well. While this creates a comfortable running experience, I found that it doesn't allow me a reliable "feel" for the ground when I'm running at paces quicker than 6:45/mi or so. Again, this is why I'm likely going to keep these handy for longer work when my head isn't concerned with trivial things like "how the ground feels." I know what it feels like. Hard.
First Impressions:
In order to get a complete idea of how the shoe performs, I'll typically take it for a light run, a track workout, and a middle-to-long run.
My first run in these was a light 20 minute run after a bike trainer session. The PureFlows felt plush and full under my feet. They feel as if you could run in them for days. Even during the pick-ups at the end of the run they felt light and fast. My turnover in them was a quick as ever. As I mentioned before though, you can't feel the pavement quite as well in these so I would imagine they feel a little off when you're doing strides or speedwork.
Mid-Distance Work:
On my second go around with the PureFlow, a longer run of about ten miles was in order to really test how they hold up longer stress. They always feel snug and firmly attached to your foot, not allowing a whole lot of "float" as other shoes tend to do. This typically will result in hotspots or blisters as the run goes on.
Within the first couple miles, I could really feel the Nav-Band cinching down on my midfoot with a little too much pressure. However, that seemed to subside after about 20 minutes on the trail. From miles 3-10, the PureFlow acted exactly how a good running shoe should feel, like an extnsion of the foot. I barely noticed them at all. They didn't affect my gait negatively. My feet didn't feel like they were ever spilling over the sides. Actually, I'd almost say I felt more efficient during this run. Had I brought water and nutrition with me, I could have gone another 5-7 miles in them easily.
Overall:
If you're a fan of Brooks, are a neutral runner, and have been looking for a lighter everyday trainer, this is the shoe for you. Low-weight combined with very stable support provides a cloud-like ride without sacrificing your technique or turnover. I would highly recommend giving these a test run next time you're at your local running store. A competitive $90 price point puts them on the same level as most other neutral shoes. I'm bringing these to my next half-marathon or marathon without a doubt.
Have other thoughts on the PureFlow? Leave a comment!
Train well and be fast,
Mike
A little personal history to put this in perspective: The first time I was ever fitted for shoes back in 2007, I was told to walk in a straight line for about twenty feet and then told to turn around and walk back. By this exhaustive method, a North Florida area running store (who will remain nameless) divined that I should run in a shoe that closer resembled a tank with quite a few stability features. I didn't know any better. They were the experts with the experience (I think).
Six months and an IT band scare or two later, I decided to go to another running store (the always impressive and gracious Jacksonville Running Company) for a second opinion. Funny thing about walking vs. running: Your biomechanics completely change when you're running at speed. I learned that I had neutral running mechanics. After trying about five different models from as many manufacturers, I started a new running journey in the Brooks Glycerin. The Glycerin was the SUV of running shoes for me. It'll get you where you want to go in comfort, but you're going to have to push the engine if you want to get there quickly. It suited my 200lb frame at the time. A couple years and fifteen pounds later, my stride was becoming more efficient and they were getting too heavy (12.1oz) to race with. Luckily, Brooks had just finished a new model called the Launch, which to me offered the same ride with less weight (9.3oz). I was sold on that alone. I ran with those for a year and a half or so. Same dilemma, great ride, too much weight on longer runs.
 |
| More efficient running, from left to right. Brooks Glycerin 7, Brooks Launch, Brooks PureFlow |
With all that in mind, I was excited to about trying on the PureConnect. It looked like everything I needed: neutral, lean, and superlight at a measly 7.2oz. Looks and feels like a sleek racer. A fine switch back to Brooks from my stint with the Saucony Kinvara for about nine months. So with understated excitement I took a few strides with the PureConnect. These shoes were TOO lean and a little too restrictive in the toe box, especially for my 5'11", 185lb frame and size 12 clown feet. I needed just a little more shoe but the same fast feel.
Enter the PureFlow.
 |
| Looks like fun to me! |
While I'm not really qualified to comment on the specific technologies that Brooks have put into this shoe, let me tell you that this shoe feels amazing.
What your Legs are Lifting - or - (W2 - W1) x f = energy saved:
At first glance, this shoe looks like it could be heavy. As I've mentioned above, I'm trying to avoid this. The sole comes out wide below the foot and its outward aesthetic implies added bulk. However, at a scant 8.7oz, they fly. Don't let the look fool you, these don't feel like much when you're wearing them.
You ask, "But it's only 0.6oz less than the Launch! How is there THAT big a difference?" Well, let's do the math. Let's say I do a run that takes me 20,000 foot strikes to complete (that's probably on the low end). Take the weight difference between the two shoes (0.6oz) and multiply it by 20,000, since that's how many times your legs are going to lift the shoe. That's 12,000oz, or 750 pounds of weight that your legs would otherwise have to lift during the course of that run. For any runner or triathlete, you know the saying: "Weight savings are time savings."
The PureFlow is heavier than the Kinvaras (7.2oz) I currently employ by a wide margin. The Kinvaras also tend to present mechanical problems for me on longer runs similar to that of the PureConnect as stated above. Until I lose 10-15 more lbs, I'll likely use the Sauconys for shorter races (up to 15k) and reserve the PureFlows for longer work because of...
The Ride:
Normally a shoe as light as the PureFlow would leave your feet feeling like they're spilling over the sides, but the standard-width PureFlow grants more than enough room up front for the large of foot. If you're like me, you don't like the shoe applying unnecessary pressure around the midfoot. The PureFlow uses a band (called the Nav Band) to keep the support on your foot consistent as you run.
The platform of this shoe solid and allows for a quick turnover for mid and forefoot-running due to its 4mm heel-to-toe drop. It does a fine job of balancing cushioning with performance as well. While this creates a comfortable running experience, I found that it doesn't allow me a reliable "feel" for the ground when I'm running at paces quicker than 6:45/mi or so. Again, this is why I'm likely going to keep these handy for longer work when my head isn't concerned with trivial things like "how the ground feels." I know what it feels like. Hard.
First Impressions:
In order to get a complete idea of how the shoe performs, I'll typically take it for a light run, a track workout, and a middle-to-long run.
My first run in these was a light 20 minute run after a bike trainer session. The PureFlows felt plush and full under my feet. They feel as if you could run in them for days. Even during the pick-ups at the end of the run they felt light and fast. My turnover in them was a quick as ever. As I mentioned before though, you can't feel the pavement quite as well in these so I would imagine they feel a little off when you're doing strides or speedwork.
Mid-Distance Work:
On my second go around with the PureFlow, a longer run of about ten miles was in order to really test how they hold up longer stress. They always feel snug and firmly attached to your foot, not allowing a whole lot of "float" as other shoes tend to do. This typically will result in hotspots or blisters as the run goes on.
Within the first couple miles, I could really feel the Nav-Band cinching down on my midfoot with a little too much pressure. However, that seemed to subside after about 20 minutes on the trail. From miles 3-10, the PureFlow acted exactly how a good running shoe should feel, like an extnsion of the foot. I barely noticed them at all. They didn't affect my gait negatively. My feet didn't feel like they were ever spilling over the sides. Actually, I'd almost say I felt more efficient during this run. Had I brought water and nutrition with me, I could have gone another 5-7 miles in them easily.
Overall:
If you're a fan of Brooks, are a neutral runner, and have been looking for a lighter everyday trainer, this is the shoe for you. Low-weight combined with very stable support provides a cloud-like ride without sacrificing your technique or turnover. I would highly recommend giving these a test run next time you're at your local running store. A competitive $90 price point puts them on the same level as most other neutral shoes. I'm bringing these to my next half-marathon or marathon without a doubt.
Have other thoughts on the PureFlow? Leave a comment!
Train well and be fast,
Mike
9.28.2011
ESI Augusta 70.3
Well, another race is in the books and another medal is hanging on my wall. Augusta 70.3 was a race to remember.
First things first: Many thanks to the race support team and numerous volunteers that made this event possible for all of us masochists that sign up for it. You make these events run smoothly and keep us safe and healthy throughout. Athletes: please be sure to thank the race support for their time and energy whenever you get a chance. It means a lot.
This was a club race for the Central Florida Tri Club as well, with 30+ athletes particpating or attending the event. This group of people are one of the main motivating forces in my life and I can't thank them enough for being a part of my life. Congrats to all of you that raced and thank you for all of the amazing support you provide for myself and your fellow teammates.
Pre-race:
For some reason, I wasn't as nervy for this 70.3 as I was for Florida back in May. It could have been that I had more training, or trusted it more, or just was moreso just put at ease by the exceedingly simple swim and run courses that Augusta presents.
The day before the race, some of the members of the Central Florida Tri Club and I took a stroll down the Savannah Riverwalk to test out the waters we'd be racing in. As expected, the current was swift, the water was a cool 75ish degrees, and many swimming PRs were ready to happen.
After that confidence boost, a little sampler of the bike course was in store. Five miles out and five back on the bike course told me most of what I could expect here: rollers, false flats, flying downhills. Courses like that are easy to spend extra energy on. It pays to be mindful of your HR and/or power throughout so you have enough in the tank for the run.
The run course is a super-flat two-looper on a serpentine course through downtown Augusta. Nothing terribly technical. Just put your shoes to the pavement until you finish.
Expectations:
I was fully confident that I could get through this course in under five hours. Given the numerous advantages on the swim (downstream AND wetsuit-legal) and on the run (flat), there was no reason not to meet that goal.
The only wild-card here is the weather. The day before the race was cool and foggy, basically perfect. The forecast called for high temps of 88 which would be too bad with some cloud cover.
Race Day:
Up and at 'em bright and early at 4:15am. Bagel eaten. Water bottles filled. Nutrition accounted for. It was time to dominate (as much as a 185 lb. middle-packer can).
The transition set-up at Augusta could be a little tricky as transition is 1.2 miles away from the swim start and there was very limited parking nearby. Athletes had to either 1) park by the host hotel and shuttle to transition or 2) get their early enough to park near transition (my choice, and it worked!). Time mangagement before the race was pretty important.
Taking the shuttle from transition was fun. Huge yellow school buses crammed with anxious faces and their wetsuits; a far cry from the huge charter Disney buses supplied at the Florida 70.3. In a moment of levity, my anxiety was immediately curbed by an urge to nap the second I sat in the bus. Why? That's the only thing I used to do in school buses when I was in high school.
Anyways, back on topic.
The Swim - or - The Float:
Wetsuit on, I jumped into the chilly Savannah River with the rest of my yellow cap-wearing bretheren (the 25-29 I-Z crowd) for our two minute wait period before our start time. In an unexpected twist, this turned into two minutes of swimming backward against the current to avoid jumping over the start line too early. Wishing each other luck and assuring each other of otherworldly swim PRs, the gun sounded and commenced kicking and elbowing each other in the face at a 1:30min/100m pace downstream.
Once those shenanigans ended and we thinned out, the swim was just as effortless as anticipated. I'm not saying this because I'm a good swimmer (I'm not). I'm saying this because apparently a floating styrofoam cup can complete this swim course in 45 minutes.
Anyways, this swim is so much easier once you can get into your groove and just go uninterruped for 20 minutes. Just be sure to sight every once in a while so you know where the bend in the river is and follow it. I definitely did this and definitely did not run into a kayaker in the middle of the river telling me to swim right and "get back on $%*^ing course." (They didn't actually say that, but I would have.)
Sighting gaffes aside, I emerged from the water with a 27:59 swim time and was still feeling fresh.
Transition:
Next time you're around your friends, say this sentence:
"It took two strippers to get my suit off this morning."
Do not say this around your boss.
T1 Time: 3:39.
Cycling in the South:
Heading out of T1 with mounds of energy still, it was time to put those long rides in Clermont to good use. Despite my reservations about the course's elevation profile, I started this ride out very confident and steady. I found myself passing a few riders and getting passed in turn along the South Carolina rollers that were present throughout. It never seemed like there was a truly flat section on these roads; you were either climbing or coasting. All I wanted to do was get through the course and have enough energy left over for a respectable run. I trusted myself to keep my HR at a manageable zone between 145 and 150BPM for a majority of the ride.
The second half of the course was a bit more difficult than the first; the climbs a little steeper and the turns a little more technical. By technical, I mean you best slow the hell down and not try to take a ninety degree turn with a downhill entry at 25mph. I mean that perception could be caused by fatigue as well I guess, but let me pretend it was legitimately harder.
After passing mile 45, I slipped into kind of a braindead state; still maintaining an appropriate speed/cadence/HR but not consciously thinking about it. From then until T2 was more or less a blur.
A 2:36:37 bike split and a 21.45 mph average speed was my reward for the increased training in the hills of Clermont. I couldn't have asked for more.
For those of you considering Augusta 70.3 in the future, this bike course has a couple challenging elements. It has got to be one of the more enjoyable routes I've ridden in recent memory.
Transition:
Nothing to see here. Rack the frame. Slide on the shoes. Go. 2:18.
Flat and Fast - or - Blame it on the Weather:
At first glance, it seemed as if the stars had aligned for this race for me. A strong swim and a strong bike already in the book and now I was cruising out of transition at a 7:30/mi clip for the first six miles. The legs were starting the hurt and the hips were starting to get tight but I was sure that I could hold out for a bit longer. As the sun started beaming down in the middle of the day, I could feel its effects immediately. The sweat rate increased and the accumulated fluid loss thus far was beginning to take its toll. Mile eight hit me like a ton of bricks. An acute loss of energy reduced my 1:45:00 projected run split to a crawl. With every passing moment, the sub-5 hour dream was slipping away.
I saw my coach around this time and he asked me that telling question, "How do you feel?" All I could muster was a thumbs-down and had to accept the fact that my training base didn't allow for sustained speed at this point in the race. All I had at this point were bursts followed by walk breaks. Obviously, this is going to be a point of emphasis for future training.
With a couple miles left of the trudgefest, I was having legitimate fears of heat exhaustion as my vision was unfocused and my balance was spotty at best. I had two more encounters with my coach in which he told to get my ass moving but I simply didn't have anything else to give at this point.
So, as it went, I crossed the finish line with a respectable-but-not-preferred 5:10:48. Coming to the finish line, a friend of mine gave me some insta-motivation in the form of "Do NOT Let Me Pass You!!!" We crossed the finish together.
Post-Race:
It seems my fears of exhaustion were realized. Immediately after getting my finisher's medal, my friend and I sat in the race pavilion and exchanged a few words of encouragement. The only position I could get my body into at that point was on my back on the grass, hat over my face, reflecting on the race. For an hour. In the sun. Sitting up made me nauseous. Standing up even more so. I was happy though. Content in my performance but of course striving to find improvements (which there are plenty). I had friends and teammates come up to me giving congratulations, but I'm pretty sure they were wondering if I should be hauled off to the med tent.
Takeaways:
The more I heard of other athletes' experiences, the more they mirrored my own. Everyone had superb swim times due to the water-jet that was the Savannah River that day. Everyone enjoyed the bike leg and found their projections to be on point for it. The run killed everyone. Everyone was slow. The unexpected afternoon heat sapped everyone's energy. I couldn't believe it until I looked at my age group place progression and saw that I had only dropped 4 spots during the run.
As with any race, picking up areas of improvement is a must. I found many and will hopefully be able to address them in the offseason. Another great event in the books and another medal hanging on the wall.
The Swag:
Another one hard fought.
Train well and be fast,
Mike
First things first: Many thanks to the race support team and numerous volunteers that made this event possible for all of us masochists that sign up for it. You make these events run smoothly and keep us safe and healthy throughout. Athletes: please be sure to thank the race support for their time and energy whenever you get a chance. It means a lot.
This was a club race for the Central Florida Tri Club as well, with 30+ athletes particpating or attending the event. This group of people are one of the main motivating forces in my life and I can't thank them enough for being a part of my life. Congrats to all of you that raced and thank you for all of the amazing support you provide for myself and your fellow teammates.
Pre-race:
For some reason, I wasn't as nervy for this 70.3 as I was for Florida back in May. It could have been that I had more training, or trusted it more, or just was moreso just put at ease by the exceedingly simple swim and run courses that Augusta presents.
The day before the race, some of the members of the Central Florida Tri Club and I took a stroll down the Savannah Riverwalk to test out the waters we'd be racing in. As expected, the current was swift, the water was a cool 75ish degrees, and many swimming PRs were ready to happen.
After that confidence boost, a little sampler of the bike course was in store. Five miles out and five back on the bike course told me most of what I could expect here: rollers, false flats, flying downhills. Courses like that are easy to spend extra energy on. It pays to be mindful of your HR and/or power throughout so you have enough in the tank for the run.
The run course is a super-flat two-looper on a serpentine course through downtown Augusta. Nothing terribly technical. Just put your shoes to the pavement until you finish.
Expectations:
I was fully confident that I could get through this course in under five hours. Given the numerous advantages on the swim (downstream AND wetsuit-legal) and on the run (flat), there was no reason not to meet that goal.
The only wild-card here is the weather. The day before the race was cool and foggy, basically perfect. The forecast called for high temps of 88 which would be too bad with some cloud cover.
Race Day:
Up and at 'em bright and early at 4:15am. Bagel eaten. Water bottles filled. Nutrition accounted for. It was time to dominate (as much as a 185 lb. middle-packer can).
The transition set-up at Augusta could be a little tricky as transition is 1.2 miles away from the swim start and there was very limited parking nearby. Athletes had to either 1) park by the host hotel and shuttle to transition or 2) get their early enough to park near transition (my choice, and it worked!). Time mangagement before the race was pretty important.
Taking the shuttle from transition was fun. Huge yellow school buses crammed with anxious faces and their wetsuits; a far cry from the huge charter Disney buses supplied at the Florida 70.3. In a moment of levity, my anxiety was immediately curbed by an urge to nap the second I sat in the bus. Why? That's the only thing I used to do in school buses when I was in high school.
Anyways, back on topic.
The Swim - or - The Float:
Wetsuit on, I jumped into the chilly Savannah River with the rest of my yellow cap-wearing bretheren (the 25-29 I-Z crowd) for our two minute wait period before our start time. In an unexpected twist, this turned into two minutes of swimming backward against the current to avoid jumping over the start line too early. Wishing each other luck and assuring each other of otherworldly swim PRs, the gun sounded and commenced kicking and elbowing each other in the face at a 1:30min/100m pace downstream.
Once those shenanigans ended and we thinned out, the swim was just as effortless as anticipated. I'm not saying this because I'm a good swimmer (I'm not). I'm saying this because apparently a floating styrofoam cup can complete this swim course in 45 minutes.
Anyways, this swim is so much easier once you can get into your groove and just go uninterruped for 20 minutes. Just be sure to sight every once in a while so you know where the bend in the river is and follow it. I definitely did this and definitely did not run into a kayaker in the middle of the river telling me to swim right and "get back on $%*^ing course." (They didn't actually say that, but I would have.)
Sighting gaffes aside, I emerged from the water with a 27:59 swim time and was still feeling fresh.
Transition:
Next time you're around your friends, say this sentence:
"It took two strippers to get my suit off this morning."
Do not say this around your boss.
T1 Time: 3:39.
Cycling in the South:
Heading out of T1 with mounds of energy still, it was time to put those long rides in Clermont to good use. Despite my reservations about the course's elevation profile, I started this ride out very confident and steady. I found myself passing a few riders and getting passed in turn along the South Carolina rollers that were present throughout. It never seemed like there was a truly flat section on these roads; you were either climbing or coasting. All I wanted to do was get through the course and have enough energy left over for a respectable run. I trusted myself to keep my HR at a manageable zone between 145 and 150BPM for a majority of the ride.
The second half of the course was a bit more difficult than the first; the climbs a little steeper and the turns a little more technical. By technical, I mean you best slow the hell down and not try to take a ninety degree turn with a downhill entry at 25mph. I mean that perception could be caused by fatigue as well I guess, but let me pretend it was legitimately harder.
After passing mile 45, I slipped into kind of a braindead state; still maintaining an appropriate speed/cadence/HR but not consciously thinking about it. From then until T2 was more or less a blur.
A 2:36:37 bike split and a 21.45 mph average speed was my reward for the increased training in the hills of Clermont. I couldn't have asked for more.
For those of you considering Augusta 70.3 in the future, this bike course has a couple challenging elements. It has got to be one of the more enjoyable routes I've ridden in recent memory.
Transition:
Nothing to see here. Rack the frame. Slide on the shoes. Go. 2:18.
Flat and Fast - or - Blame it on the Weather:
At first glance, it seemed as if the stars had aligned for this race for me. A strong swim and a strong bike already in the book and now I was cruising out of transition at a 7:30/mi clip for the first six miles. The legs were starting the hurt and the hips were starting to get tight but I was sure that I could hold out for a bit longer. As the sun started beaming down in the middle of the day, I could feel its effects immediately. The sweat rate increased and the accumulated fluid loss thus far was beginning to take its toll. Mile eight hit me like a ton of bricks. An acute loss of energy reduced my 1:45:00 projected run split to a crawl. With every passing moment, the sub-5 hour dream was slipping away.
I saw my coach around this time and he asked me that telling question, "How do you feel?" All I could muster was a thumbs-down and had to accept the fact that my training base didn't allow for sustained speed at this point in the race. All I had at this point were bursts followed by walk breaks. Obviously, this is going to be a point of emphasis for future training.
Always smile. You never know who's taking your picture.
With a couple miles left of the trudgefest, I was having legitimate fears of heat exhaustion as my vision was unfocused and my balance was spotty at best. I had two more encounters with my coach in which he told to get my ass moving but I simply didn't have anything else to give at this point.
So, as it went, I crossed the finish line with a respectable-but-not-preferred 5:10:48. Coming to the finish line, a friend of mine gave me some insta-motivation in the form of "Do NOT Let Me Pass You!!!" We crossed the finish together.
Post-Race:
It seems my fears of exhaustion were realized. Immediately after getting my finisher's medal, my friend and I sat in the race pavilion and exchanged a few words of encouragement. The only position I could get my body into at that point was on my back on the grass, hat over my face, reflecting on the race. For an hour. In the sun. Sitting up made me nauseous. Standing up even more so. I was happy though. Content in my performance but of course striving to find improvements (which there are plenty). I had friends and teammates come up to me giving congratulations, but I'm pretty sure they were wondering if I should be hauled off to the med tent.
Takeaways:
The more I heard of other athletes' experiences, the more they mirrored my own. Everyone had superb swim times due to the water-jet that was the Savannah River that day. Everyone enjoyed the bike leg and found their projections to be on point for it. The run killed everyone. Everyone was slow. The unexpected afternoon heat sapped everyone's energy. I couldn't believe it until I looked at my age group place progression and saw that I had only dropped 4 spots during the run.
As with any race, picking up areas of improvement is a must. I found many and will hopefully be able to address them in the offseason. Another great event in the books and another medal hanging on the wall.
The Swag:
Train well and be fast,
Mike
8.05.2011
That One Time the Garmin Fell Apart...
I've had my faithful Garmin Forerunner 305 for about three years now. Originally I received it as a Christmas present from my parents back in 2008 and never looked back. It was with me for every run and every bike ride since. It's an amazing piece of technology and probably one of the most important training tools I own. (If you don't have one, or something similar, get one. Yesterday.)
However, like most high usage items, it begins to show signs of wear and tear after a while. First it was a couple scratches after bringing my arms too close to a light pole on a run. Then, it was falling off its bike mount and tumbling on asphalt at 20+ mph. Lastly, it was my incessant button pressing over three years that finally made it say "stop abusing me, I can't take it!" Namely the "Enter" button had gotten so sick of my crap that one day it decided just to up and leave.
The result:
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| 'Tis merely a flesh wound!!' |
The tools: (1) Roll of electrical tape. (1) Nail small enough to fit inside the 305 button hole. Pliers with wire cutters. Shears or scissors. Super glue or strong adhesive.
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| If MacGyver was a triathlete. |
Step 2: Carefully, take the small nail and use the wire cutters on the pliers to cut off an appropriate length of the nail so that it will fit into the button housing and stick out just a little bit from the housing. A 1/8" length from the nail head to the tip should suffice, but this make take a little trial and error and a few bits of flying nail (protect your eyes).
Step 3: Wrap the now sheared nail head with a small piece of electrical tape. This will 1) give your new button some volume to fit snugly in the button housing and 2) prevent the metal nail from directly contacting the button switch in the housing. (Metal on metal contact is frowned upon.) It should look something like this:
Step 4: This is where you need to be careful. Turn the Garmin ON. Next, slide your MacGyver'd Garmin button into the button housing, making sure that the tip of it is contacting the button switch with enough pressure to activate the switch. Your Garmin should beep as normal if you've done it right. Test it a few times to make sure it works consistently. Once you've done that your Garmin should look like this:
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| We can rebuild it. We have the technology. And electrical tape. |
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| Looks like a salty war vet now. |
Be fast and train well. Cheers.
Mike
Update: I went on my first run with this the other day and it worked like a charm. A heavily bandaged charm.
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