PT

It does pay to get some professional medical advice.

As part of my routine physical, I asked my doctor about the pain in my right calf. Although I though it was an issue with my gastrocnemius, the injured muscle may actually be the soleus:

He said it is more prone to injury and also takes longer to heal. Sounds about right.

While there is no guarantee of any result, at his advice I'm going to start physical therapy next week at a place called Cherry Creek Wellness Center. While they have clinics all over the Front Range, they also have one in Lone Tree just a short drive from work.

I've been treated for all kinds of ailments. Nuclear medicine diagnosis: yep. Steroid shots in my foot: check. MRI: had one of those. Physical therapy: Never.

It will be interesting to see what results but hopefully after four weeks I'll be on my way to healing up. Perhaps, if I am very lucky, I'll even have a shot at still running the marathon. Maybe.

Thanks for reading!

...More Serious Than I Thought

After more than two weeks away from running, I decided to head out last evening and see how everything felt. I had a plan: wear my new IT Band strap, walk for a few minutes before I started running and keep it short.

By the time I was done walking, the wind had chilled me pretty good so I was glad to get moving. At first, everything felt okay, but not great. From a cardio standpoint, I felt really good. No racing heart, no burning lungs. It was nice to see that my time riding on the trainer for hours and hours had paid off.

After about a mile, the bike path that is usually part of nearly any run I do has an uphill and that was the first time I felt the distinct pain in my right calf. Well, not the very first time, but the first in a while. As I encountered inclines from that point, the pain became more and more pronounced.

The last mile had to be run-walked out of fear that I might actually hurt myself so bad that it would require a trip to the ER.

Oddly, the pain went away within seconds of walking. I think I have it figured out why. Running is different from walking in that for short periods of time, both feet are off the ground. You are effectively launching yourself off your back foot before the front strikes. Essential in completing this motion is the recruitment of calf muscles. When at least one foot is always in contact with the ground, this recruitment is lessened.

Whatever has happened back there, it's clearly going to take some time to heal. So what does that mean? The following:

• The Horsetooth Half Marathon is officially off the race schedule. That sucks, but I don't want to pay an entry fee for a race I'm not 100% confident I can even start, let alone finish.
• Running is suspended through, at least, the end of March.
• As a result, my ability to run the Colorado Marathon on May 5 is very much in question. There is always the possibility that I'll heal up sooner than expected and even some experts who claim long runs of under 20 miles prior to a full marathon are possible. If it gets to that---a big IF I might add--I;ll re-asses. Perhaps I'll be able to pull it off. But I'd say the odds are less than 50/50.
• I have my annual physical next week so I'll check in with my doctor to see if he has any other solutions and confirm that I can still ride the bike. Doing that has not caused me any new pain--not during nor after workouts. 
• Missing the race and eating the entry fee both suck. But then again, the purpose of this is to be ready for triathlon season. So far, the earliest race for which I am registered is not until mid-June. I'm guessing I can be ready by then.

In the ultimate irony, my brother has more or less the same injury which you can read about here. No we're not twins and when he stubs his toe, I don't feel it. But clearly we both ran into similar problems as we attempted to train for longer distances.

There's more to come. I'll follow up soon.

Thanks for reading.

Does This Thing Work??

My IT band problem seems to come and go depending on the day. Most days I wake up with it's a little stiff and sore but as I move around it loosens up and I'm fine. That said, there are other times when it really hurts and I went around.

Running has been suspended for over a week now and I'd like to think I'm making progress toward healing, but I really can't say for sure. With that in mind,I wondered about some kind of implement to hold my knee steady.

A perusal of the reviews on Amazon seem to indicate that folks using a strap support their IT band were seeing a lot of success. One person noted that it looked about as useful as a magnetic bracelet but in fact made a difference. Indeed,they were many stories similar to my own.

I decided it was worth an investment of $15.95 to see if I don't get some benefit when I resume running in another week or two.

In the meantime I continue to spend a lot of time on the bike--nearly 70 miles over 4 hours last week--and will spend even more this week. Hopefully it's keeping my cardiovascular conditioning stable. I guess the real test of that will be when I start doing long runs again!

Thanks for reading!

This Injury…Is Gonna Need A Little More Time

Saturday was a beautiful day on the Front Range. Temps were in the high 50’s with breezes present, but nothing too cold or too strong.

I had a leisurely morning and a little after 11:30, I headed out on my 19 mile long run.

Not long after starting, really within the first mile, the pain on the side of my right knee began to make itself known. I initially figured this was just the result of a couple of steep hills on the early part of the course. It ought to abate after I got to flatter terrain.

For a while, on the flats, it did. The pain was there, but not all that noticeable. Then it came up again, but this time as I ran down the hill. Not good. Just in front of four miles, I began to feel sore in my right groin muscle. Clearly that was from compensating for the pain in my knee.

I turned around and began a run/walk home finally calling it quits at five miles. Despite a new pair of motion control shoes, I’m clearly not over what has become both a strained lateral gastroc muscle and a pretty bad case of IT Band Syndrome. This is particularly frustrating because from a cardio stand-point, I feel pretty good. Who knows how exhausted I would have been after the full 19 miles, but I hardly felt spent after five.

Nevertheless, the smart thing to do is to stop running. That’s not easy with a 26.2 mile race looming. However, the prospect of a DNF and having to get a ride to the finish in the SAG wagon is even less appealing.

The plan for now will be to replace my runs with cycling workouts in the hopes of just maintaining my cardio. I have no illusions that I’ll make any gains, but if I can pick up where I left off in two or three weeks, I think I can still be ready by May 5. Additionally, past IT Band injuries are usually the result of weaker glute and hip muscles. I would not have thought that would be a problem for me given that I ride so much, but there it is. On a daily basis, I’ll be doing a series of exercises to strengthen these muscles. Specifically, I’m going to lie on my side with legs straight, and lift the upper leg up past 45*. Three sets of ten per side ought to do wonders for me.

That’s about all I can do now. I have my annual physical in about three weeks so if this is still a problem at that time, I’ll ask my physician about it. Hopefully, this will be a problem that is receding into the past.

Thanks for reading and, of course, I’ll continue to update.

Race Schedule Revisions

There have been a few date changes and a race that I have decided to drop. Here’s where things stand now:

This one is still on. It’s been an open question coming so close to my full marathon, but I’ll just use it as a taper event with no concerns about time. Given the steep hills, taking it slow ought not to be a problem.

Definitely still on. No way have I been doing all these long runs not to test my mettle in a full race. I am hoping for decent weather!

I’m dropping the Ordinary Mortals race off the list. Part of the appeal was doing the first possible race of the season. I guess it might still be, but a week after the marathon is just a little too soon to be racing again. I understand why the organizers moved to May. It still ought to be a great race for folks in Southern Colorado.

No changes here. This is my season opener again. I like the organization and execution Without Limits brings to their events. I might get tired of it, but I’m not there yet!

Well…yeah! I put this date in ink on my calendar every year. 

Yep. I’m registered for the entire series so there’s no question that I’ll be doing all three. The 5430 Sprint is only three days after I get back from a vacation to Europe. That could prove challenging, but I’m up for it.

Another one for which I have registered and am therefore committed. It’s less than a week after my previous race, but I really do want to race more this year. Plus, a small part of the bike course covers where last year’s HITS 70.3 was supposed to go so that’s a plus. 

This was one of my favorites from last year. Great organization, fantastic venue and lots of food and one of three Saturday races on the docket. It’s also the closest to home. I completed my early registration and saved a few bucks.

Its place in the order has not changed, but the date is now September 22 which is two weeks later than past years. I don’t think that should have much of a weather impact. Even if the bay gets a little cooler, in a wetsuit, it ought to even out. 

Another one for which I registered very early to ensure a spot and save some cash. This will be interesting, to put it mildly. Later in the season by several weeks, site unseen, and multiple transition areas all factor into making this perhaps the most mysterious of my races. I do hear a lot of good things about it, however, and I've been to Austin before and think it’s a great town.

Dropping one race really makes the schedule no less ambitious. What’s more, I think I’ll benefit from a short time span between TriRock and IM Austin.

As the season draws nearer, the schedule is gelling more and (short of any major event) I’m not anticipating any more changes.

Whatever your schedule is, good luck and thanks for reading!

An Injury Update

With nearly two weeks having passed since my right leg injury first presented, I figured now would be a good time for an update.

It is a bad news/good news scenario. The bad: the problem has not abated as quickly as I had hoped and sometimes the pain can be rather sharp. The good: I’m still able to run and my attempts at therapy are showing some results.

But let me go back to the beginning.

As I mentioned in my last post I had felt a rather painful, uh, pain, near but not actually on my left knee as I completed a 75 minute run one evening. It was too low to be IT Band syndrome, with which I am familiar, but it did hurt the way that does flaring up more so on inclines than on the flats. Research into the problem suggested very strongly a pulled lateral gastroc muscle.

My initial response was rest. In fact, for the next four days I did nothing at all, just rested my leg and continued to apply heat and take NSAIDS (specifically Aleve) as you can see by this conspicuous gap in my training calendar:

I broke my rest cycle with a trip to the pool, and followed that the next day with a strength work out. In other words, I let a week go by without any use of my legs (I generally don’t kick during my swim workouts).

Last Wednesday found me back on the trainer for just over an hour and my affected area actually felt fine during that ride. I was feeling a little tweak in my hamstring so I cut it short, not wanting to pile one injury on top of another.

The following day, the pain was back. Not as acute as it had been a week earlier, but still enough to make me decide that running, as I had originally planned, was perhaps not the best idea. So instead, I went back to the pool and did laps.

By Friday of last week, the pain had abated again so I set out to an easy our on the bike path near my house. It does offer a gradual decline (which means climbing on the way back) but nothing like a steep hill.

Figuring out what is wrong and what caused it has been a largely heuristic process. I’m not totally unqualified to do a little self-diagnosis. I’ve been running for years and I know my body better than anyone. That’s especially true when determining what just an ache is and what a bona fide injury is. As I ran, a new thought occurred to me. In the words of Mars Blackmon “It’s gotta be the shoes!”

Last April, I switched from my ever-reliable but boring Brooks Addiction to pair of Nike Structure. It was less of a motion control shoe but still had stability. If the new paid did not work, I figured they would tell me. Well, they did not. I went through a long season including two half marathons, 5 triathlons (including a 70.3) a 10K and hundreds of training miles with no issues. So naturally, when it came time to replace them, I bought another pair. That worked well until I started upping the distance in preparation for a full marathon this spring.

There’s rarely a smoking gun in a case like this, but I believe the combination of more miles, an aging body, cold weather and yes, shoes, are causing me a problem. Specifically, I suffer from supination as depicted below:

A view of the soles of my shoe confirm as much. They show a great deal of wear on the outside of each heel. Over time, this is causing excessive pulling on the lateral muscles and ligaments. In other words, it took over 500 miles and nearly 10 months, but it turns out that these shoes actually are not right for me.

The solution: go back to the Brooks. These were the shoes that carried me through my last marathon (way back in 2006) as well as countless other races and miles of training with no more issue than the occasional blister (which was probably not shoe-related).

My new pair are on their way, probably just in time for a long run this Saturday. The remaining question is whether or not I’ve done permanent damage in the mean time. My guess is: I don’t think so. The fact is that the affected area only hurts some of the time—even while running. While complete healing will probably take a few more weeks, I also think that I’m on the road to recovery all ready.

In the meantime, the season keeps getting closer. In order to take advantage of an early-bird discount, I have registered for the Rattlesnake Triathlon and will probably end up signing up for the Loveland Lake 2 Lake by the end of the month to get their deal as well.

The lakes are still frozen, there’s snow in the forecast and the sun sets just after five o’clock. Nevertheless, I can already get a sense for what’s coming!

Thanks for reading! 

Getting Older and Discovering New Injuries

The folk song tells us you don’t know what you got ‘til it’s gone. That could not be truer than when you are injured and have to modify your training schedule. Such is the recent development for me as the result of a lot of time on the run lately.

Last Saturday, I was pleased to have completed a 17 mile run as part of my preparation for the Colorado Marathon on May 5. It was a bitterly cold day. Like 1* with the wind chill cold. As in the tube running out of my Camelbak froze solid cold. You get the picture.

But despite all that, I did it and hit a major point in my training schedule. After a few days off I was ready to go out for a much easier 75 minute training run aimed at staying entirely within Z1. The course I chose seemed like a good one since it included a lot of downhill which is the most distinctive characteristic of my marathon.

Some where around the five mile mark, my left hamstring started complaining. I knew I had not pulled it, but I could tell it was tight and that the risk of an injury was higher. The solution was easy enough. Just shorten my stride, slow the pace and I would be fine. And that worked.

But meanwhile, the muscle behind my right knee was conspiring to cause me other problems. With about a mile and a half remaining, it started hurting more and more to the point that I slowed to a walk for the final four minutes. I wasn’t limping, but it definitely hurt. In fact it really hurt. Unlike some nagging injuries that bother me slightly over time, this one felt more acute.

By the time I went to bed, walking up stairs was difficult and walking down them was excruciating. When I woke the next morning, things were no better. I had to down the stairs leading with just my right foot. Walking was slow and a little awkward. As I continued to get ready, it felt a little better but the pain was still fairly pronounced.

Once I got to work, the first thing I had to do after parking was make my daily ascent up two flights of stairs out of the parking garage. Not fun.

So during a break, I started Googling items like “pain behind knee” and started getting a ton of information. Ultimately, I think I have developed either gastrocnemius tendonitis or, and I think more likely, a strain on the right lateral gastroc muscle. Specifically, said strain is near the popliteal area which is the area behind the knee.

The interwebs had all kinds of treatment suggestions which sounded great but not all that practical (when am I going to find time for ultrasound treatment?).

During the day, I noticed the pain would abate somewhat after I had been moving around. Sit behind the desk for a couple of hours and it would be sore. Walk around for a few minutes and it felt better. Simply put, the muscle was getting stiff when it was not in use.

For years, I dealt with pain in my lower back which was the result of some foolish decisions to lift heavy objects or work for hours shoveling. The best relief for this was to put a heat pad on the affected area. Once it was sufficiently warmed, everything felt better.

Applying this logic to a different muscle (but still a muscle) I wore the pad around my right knee last night. By bed time, I was walking up stairs like a normal person (rather than take a step with my left, then pull my right, repeat). Walking down still hurt, but was not excruciatingly painful.

When I woke the next morning, things were better. I did take two naproxen tablets at bed time which probably did not hurt either, but I do think the heat has relaxed the strained muscle enough to allow it function more normally.

I am neither a doctor nor do I play one on TV. So if the pain does not fully abate after some time off, I will go in and see my physician or an orthopedic specialist. However, I am encouraged and hopeful that what I thought might be a season-altering injury is in fact just a nuisance along the way.

Thanks for reading.

Mulling My 2013 Equipment Options

As I mentioned in my previous post, it’s not all about the equipment. I would do this sport with a pair of surfer trunks, some old Chuck Taylor high-tops and a steel Schwinn bike with no gears if that was all I had. However, I’ve been fortunate in my life and career and this has allowed me to make the training and racing experience better through better equipment. That is not to say, however, that I don’t have to make some choices about what I can buy from year to year. This need to make a decision also makes me be more thoughtful about each item. Here’s the list of possibilities as it stands today:

 1. The Wahoo KICKR Trainer

I first read about this from a DC Rainmaker post from EuroBike and I was intrigued. I like the notion of a free-wheel that coasts and more accurately simulates the downhill. I also like the quiet promised from the unit. My mag-resistance trainer gets the job done, but definitely not quietly!

Unfortunately, their promised availability date of January 1, 2013 has come and gone with no indication that this unit is now for sale. Comments expressed on their Facebook page indicate frustration and serious doubt about when they may actually launch. Unfortunately, this tendency to promise a deadline and then miss it seems to be par for the course with several manufacturers lately.

2. Power Meters.

Lots has been happening in this space which is good, but again, items that I found most interesting are not coming to market as promised. Of particular note is the Brim Brothers cleat-based system. This is of particular use because your power meter follows you from bike to bike. So whether I’m training on my road bike or my race bike, I’d have readily available power data (something for which I’ve come to appreciate the need). Originally Brim said mid 2012. The late 2012. Now mid 2013. But, who knows?

Another new entrant is Garmin with their pedal-based meter called Vector. While perhaps not as versatile as Brim, it still is intriguing, but at $1500 it’s not terribly competitive with crank-based systems like Quarq. And…you guessed it—the system is still not available. The latest word is the first or second quarter of this year.

That lead me to think that maybe I would just have to fork over the cash for a crank-based system. Then today, again thanks to DC Rainmaker, of a company local (Boulder-based) company called Stages Cycling. Their power meter is located on the crank-arm (as opposed to the spider with other companies). They have their reasons as to why this is just as good if not better than the more traditional set up. I’m more impressed with pricing starting at $699, a relative bargain when it comes to power meters.

3. Race Wheels.

This is one I’m having trouble justifying. I love the idea of a light bike and getting more speed from the same effort. I really love the way a bike looks with these on it. But the cost? Painfully high. More than the bike in some cases. What’s more, in a place with frequent high wind (like Colorado) the solid back wheel is likely to be more of a hindrance than a help. That’s not to say you won’t ever see them on my tri-bike, just that at this stage, they seem like a lower priority.

I’ll no doubt go through a coupe more pairs of shoes, especially as I train for a full marathon, and I may also need a new swimsuit or two during the year, but my Zoot Flash held p great during another season, and I think I’m a little rough on my suits. The bike is new as of last year and will not be on the replacement list for several years.

All of this also has to be balanced against a big trip to Europe in June to celebrate my 20^th anniversary. I do need to leave enough in the bank account to ensure that’s a good trip and not have to take my wife to the street fair for our anniversary dinner.

Clearly there is more to come on this front. I’ll be interested to see if Stages breaks the trend of missing deadlines and has a product available this month, as promised. I’ll update when I have more on this front.

Thanks for reading.

Advice for the New Triathlete

It's January and as you can tell from the ads on television for gym memberships, diet and smoking cessation products, it's also resolution time.

Given the number of people who randomly wander by my blog, I wanted to offer some advice to anyone who may be considering or has even decided to do their first triathlon in 2013. While there's a plethora of advice out there on training, equipment, races, etc., I wanted to paint with some slightly broader strokes. So here, based on my own experiences, is my list of advice for any new comers:


10. It's normal to be intimidated. Just don't let it overwhelm you or scare you off. Any perusal of the interwebs, magazines or even a visit to your local bike shop (LBS) can make you feel inadequate and not equal to the task of finishing your event. Don't let it! Despite what a few unfortunate douche bags may say and do (and we do have our share of douches) this really is an all-comers sport. This guy is not representative of the overall group:

9. Swimming is harder than you think. Unless you're already someone who swims a lot or has been swimming most of their life, this really is as hard as you hear. I got faster swimming when I stopped worrying about how much power I was putting into it and focused entirely on my form. Seriously, I got faster when I stopped worrying about being fast.

8. Equipment is fun, cool and exciting, but ultimately not what it's all about. On my way back from an open-water swim one day last summer, I saw a guy on his bike. He was "kitted out" with some major name-brand or another and his back pockets were bulging with nutrition packs. He was struggling to get across the street on his bike because in one hand he had a CUP OF STARBUCKS! Cyclists (and triathletes) refer to a guy (or gal) with all the equipment but none of the motivation as a "Fred." Don't be one! Now, to be clear, I love my tri bike, my Garmin 910, and my Rudy Project helmet and sunglasses. The thing is, I don't compete in this sport just to have the stuff. The stuff just makes it more enjoyable. I also don't give a damn what other people think of it. This is for me.

7. Have a plan. You don't necessarily need to go out and buy a formal training plan--especially not for your first race. Online are plenty of plans that will prepare you and there are always a lot of great books on the subject as well. A decent plan will balance out the disciplines you need to improve to complete your first race. It also gives you a good way to identify milestones. Reaching these as you make your journey from new comer to veteran provides an innate sense of satisfaction. It also helps you plan the rest of your life.

6. Track it. Be it an online service like Run Tracker or Daily Mile, a spreadsheet program or a legal pad, keep some kind of a log of what you're doing. You may want to review past successes and failures so that you can avoid repeating them in the future. Your training history also provides a good foundation for setting up a new plan when that time comes. Finally, you're once again rewarded with some tangible evidence of your efforts.

5. Your biggest obstacles are mental, not physical. Yes, there will be those times when you are winded and not sure if you can go on. You may also have sore muscles, an upset stomach or, ahem, digestive issues. But the biggest threat to your success is that little voice each of us can hear that keeps saying "QUIT." It may be more subtle and say things like, "just take today off--it's only one day." Or, "hey, most people aren't athletes, you shouldn't feel bad about not being one either." Ignoring this voice when you get home after a long day at work and would rather plop down in front of the TV instead of going for a run will make you successful. The voice is persistent. Your challenge is in being more so.

4. Find a balance. Training and competing are fun and rewarding things to do. But, like any hobby or activity, they can take over your life. Never forget the balance between your other obligations like a spouse, kids and a job. Triathlon is supposed to be a positive thing. Don't let it be the thing that ruined your life. Also remember, the sport is a lot more fun if your friends and family are out there cheering for you on race day.

3. Start small. Sort of like dipping your foot in the pool before you jump in. Yes, arguable the most prestigious events in the sport are the Ironman series, but they are no place to begin. A sprint, consisting of a swim of usually no more than 750 meters, a bike of no more than 20 miles and almost always a 5 kilometer run is a great place to begin. If you find the experience addicting (and most do) you can always set out for something more after that. And don't listen to the aforementioned douche bags who speak of sprint events with disdain. They are triathlons and a great place not only to enter the sport, but to tune up at the beginning of each season.

 2. Be prepared for the unexpected. Two days before my first race, the swim was canceled due to high ecoli levels in the lake. A year later, at the same event, the swim was on, but the wind created huge swells that totally messed up my swim time. I've had the bike course shortened due to security concerns (it was going to go through a Navy base on the tenth anniversary of 9/11) and an entire event threatened due to smoke from a forest fire. Logistically, organizing and successfully executing a multi-sport event like a triathlon is very tricky. Things can and do go wrong. Be ready for it and roll with it.

1. Have fun! If you're not enjoying yourself (despite some tough work outs or grueling races) then you're missing the point. All of us who do this sport and keep coming back year after year do it because we like it. We enjoy it. We would miss it if we didn't do it. Smile, take in the scenery and enjoy it.

Congratulations on your decision to join the ranks of triathletes. It's a big step but one you'll be glad you took. There's lots of great stuff to read and many places to seek inspiration, information and ideas. Go forth and conquer your fears and inhibitions. This step may change your life!

Thanks for reading

Christmas Day Run - 2012 Edition

Consistent with my new thing that no one else cares about tradition, I went for a run on Christmas day. I'm glad I made it out considering the snow that fell here in Northern Colorado last night. I guess it takes a special kind of compulsion commitment to go out when it's only 25* and there are three inches of fresh powder on the ground.

With three layers on top, two on bottom, hat and gloves, I hit the Poudre Trail going east and managed to get a few shots of the scenery:

As you can see, mine are the only tracks on the path. No one else wanted to go running today? Huh. Why not?

Merry Christmas and thanks for reading!

Catching Up on the Shortest Day of the Year

I haven’t posted in a while because there really has not been much happening with me. That said, a few other things are going on so I though I would comment.

Racing Underground sells the Stroke-n-Stride to Without Limits

My guess is that this will be fairly transparent to participants, but it does mean that the two major open-water swim events in metro Denver will both be run by the same company.

I’ve had a fair amount of experience with Without Limits and I think they’ll do a good job. The smaller Aquaman Series has always been fun and generally well organized and I think the Summer Open Sprint triathlon is a top-notch race. While I’ve never participated in the Harvest Moon half iron distance event, I also hear positive things about it as well.

HITS (finally) Announces the 2013 Colorado Event

Unfortunately, it does not work well with my schedule. The race will be in Grand Junction in May. I’m sure it will go over well and I’m also sure it will be well-received by the people Western Slope. Too bad it’s the same weekend as SOST. Driving to Longmont for a sprint is pushing it. Driving all the way to the Grand Valley? Uh, no! Dare I suggest that Colorado would support two events, especially if one of them were on the Front Range?

Ordinary Mortals moves to May

According to comments on their Facebook page, the Ordinary Mortals Tri will be May 11 instead of about a month earlier. Personally, I would prefer the earlier date but from an organizer’s standpoint, the move makes sense. That’s less than a week after I’m running the Colorado Marathon but I think I’ll still be able to do it.

IM 70.3 Boulder Announces a New Bike Course

No longer a two-loop event, this race now consists of a single loop way to the north, part way into Larimer County. I think this is an excellent choice and my Google street-view preview of the course looks encouraging. You spend most of a race on the bike so it’s nice not to have to repeat. The only place this course goes back over itself is on 51^st Street in and out of the Reservoir. Since it’s the only paved road into the area, that’s understandable. I’m really glad I signed up not just for this event but for the three race series. No question that I’ll get to know the venue quite well!

It’s only December, but seeing these changes make me excited for the 2013 season! Much, much, much more training is still needed, but I can already sense it!

Thanks for reading!

Race Report: 2012 Rock Canyon Half Marathon

Only the short days are providing a clear indication that winter is nearly upon us in Colorado. The weather has been nothing short of beautiful. In truth, we could use moisture very badly, but it's also very nice when you're trying to train and race.

As you may recall, my race a year ago was something of a war story with snow, wind and bitter cold. This year: just beautiful In fact, in a long-sleeve technical shirt, I was perhaps overdressed. I might have been a little more comfortable in short sleeves. Did I mention that the race is in December?

Organization and execution are hallmarks of this race and they continued to demonstrate them as I picked up my bib and technical shirt with no issues. Better still, we had an on-time start and soon the field of 600 plus was on it's way. You'd expect things to run well when it's the 26th running of an event, but it's still nice to see it happen.

My brother is doing Maffetone training which you can read about here. I went with him at a slower pace than I had originally planned but it felt good and I really had no concerns about getting a PR at this one. That was never really in the cards and does not go with easing up during the off-season. Eventually, cardiac drift caught up with him and at mile 3, he stayed disciplined to his training and I went ahead.

I figured I'd feel tired after going at around 8:00 pace for a mile, but I still felt good. As the miles continued to peel away, it felt a little bit like I was running downhill. Things were just clicking, so I went with it.

There was a bit of a breeze, but it really did not factor much as I ran into it. If anything, it helped keep me cool on the unusually warm day. Water and Gatorade were plentiful the entire course and while I felt warm a few times, I never felt parched. You've got to love a well-supported race.

Since the first two miles of this race a run through Pueblo's City Park,the out and back along the trail that parallels the Arkansas River create a sort of false half-way point. What I mean is that when you make the turn below the dam that creates Pueblo Reservoir, it feels like a half-way point, but is actually around the eight mile point. That makes for a much more enjoyable return trip.

Unlike last year, the wind was at my back and I felt pretty good almost all the way back. Almost because just before mile 13 is a nasty hill. It's about a 6.5% grade and right before the finish. A higher heart-rate and slower pace are almost a guarantee. In my case, these were accompanied by pain in my left IT  band that was so profound that I actually hobbled and stopped to a walk a couple of times. I don't recall it hurting and it has been a very long time since it hurt that bad, but it really did. I didn't stop by choice, it was completely reactionary. Fortunately, shortening up my stride to almost baby steps got my up the hill and back on to level ground.

From there, I pushed it just a little bit to try and bring in a finish under two hours. As I ran into the chute, I sensed someone coming up on my left side. At first I figured, fine, let them have it. I don't care. Then I thought, I let too many people get me at the finish. I think I'll turn it up and sprint to the finish. That didn't work and whoever she was, she blew by me. I've never been a sprinter. Maybe I'll work on that. Nah.

Officially, I finished at 1:59 about which I'm pleased. Under two hours was beyond my wildest dreams a year ago. This year, it seems just about right. That's not hubris, just recognition that I've made some improvement.

Next Time
Course: This is a good race in so many regards, but I really think the course should be improved a little Far too much goes along a trail that is full of places to trip. Loose rocks, ruts and all manner of other injury creators exist throughout. This when the paved trail parallels most of the course. I love tradition and continuity too, but even the legendary BolderBoulder has changed its course over the years. I know they put "trail run" on the t-shirts, but having a half Mary in December is novel enough. Seriously, make the course safer.

Timing: This is not a race put on by a large company, rather just by the local running club. However, it makes sense to invest in a chip timing system. It's like any other big ticket item, save your pennies. With innovations like bib-bases timing becoming more prevalent, this is tech that is becoming more affordable all the time. It's not a deal breaker, but it will make for better-run races in the future.

The Good
Organization: Top notch. Registration, results, volunteers, course marking, all of it. Just very well executed and indicates just how practiced the organizers are at running this thing.

Results: Despite running the timing on the old-fashioned bib tear-tag system, results were up quickly (by the afternoon on race day). That's always nice to see. In this day and age, there is no excuse to wait.

Venue: I understand that a lot of the races make use of their City Park. I can see why. It's a great spot. It's also adjacent to the Arkansas River trail which is probably among the most scenic places in all of Colorado to run. I've probably run on it half a doze times and I still am impressed by how nice it looks. One of these times, I'll have to get out there when there are leaves on the trees.

Overall: There are lots of opportunities to race in Colorado all winter long. But a half marathon in December? That's really unique.

Now it's back to my own heart rate Z1 training. More of my focus will be on longer time at easier heart rates. The 26.2 in May is looming large despite still being five months away. There's much to do to be ready for that one.

I also look forward to being just a little less run-focused. I enjoy my cross training an my body really appreciates it.

Thanks for reading and have a great week ahead.

2013 Race Schedule

The season only ended a few months ago and it’s still several more to go before the new one start. But it’s not too early to start planning races. I’m ready for a big year and an ambitious racing schedule. After two seasons of this, I’ve come to the conclusion that I like to race. With that in mind, here’s what I’m looking at for 2013:

Ordinary Mortals Triathlon – April 14

My tri season will start earlier this year with this reverse order event. Run and bike are outdoors but the swim is at the CSU-Pueblo pool indoors. Time to work on my flip turns!

Horsetooth Half Marathon – April 21

I got beat up pretty good by the steep hills at the beginning of the race. Still, it ought to be good prep ahead of my 26.2 event. This is a fairly well run race and I’m hoping to improve on last year’s finish.

The Colorado Marathon – May 5

I’m going to take on the challenge of a full 26.2 mile race. I really have no idea how this one is going to go, but I’m guessing it will be good prep for a couple of 70.3 races. For more on this, see this post.

The Summer Open Sprint – May 18

Your first is always your most special and this was the first time I did a multisport event. I also have been impressed with how they do a race.

Here’s hoping that it isn’t plagued by bad water (2011) or nasty weather (2012). They’re due for some ideal racing conditions!

The BolderBoulder – May 27

Hands down, the best 10K race in the world. A scenic and challenging course through several Boulder neighborhoods and a finish into Folsom Stadium as if you were an Olympian. Rain or shine (and it’s often rain) I love being here on Memorial Day.

5430 Sprint Triathlon – June 16

The first of the three-race Boulder Tri Series. There’s no real format to a Sprint and this one is longer than others in terms of the bike which is 17.2 miles. But that’s okay. I’d rather have that distance longer as I move through the season.

One of the reasons for doing the series is the $350 early entry fee for all three races. It’s a little bit like getting the sprint for free when you pay full price for the Oly and 70.3.  

Lake to Lake Triathlon – June 22

Two races in successive weeks may seem a little excessive, but considering one is a sprint, I think I can handle it. I was at this one last year as a spectator and I think it looks like a fun race to do. It will also get me into the Olympic distance a little earlier in the season and like that as well.

They already have their maps up on the website and it appears that they've done some tweaking to improve the course. I've got to say, I’m pretty excited about this one.

Boulder Peak/5150 Triathlon – July 14

This turned out to be a really good race for me. I turned in a solid bike and had a great run over the fast, flat course. It was the first time I did a WTC-branded event and though I still have a few qualms with them, the production of this race was top-notch. It’s the second on the Boulder Tri Series that culminates in the IronMan 70.3 event in August.  

Ironman 70.3 Boulder – August 4

I thought this was going to be my first 70.3 race last year, but decided to do the HITS race instead. Since this is part of the series however, this one is on the calendar now.

If the quality of the 70.3 events is anything like 5150 events, I think this should be a good one.

Rattlesnake Olympic Triathlon – August 17

I was really impressed with this one last year. Aurora Reservoir is a great venue and the race was put together in top-notch fashion. What’s more, it also features a flat run which always favors me!

In addition to all of this, it’s on a Saturday which is always my preference and not offered very often.

TriRock San Diego Olympic – September 8

Yes, I’m going back after a year off. In 2012, the bike course was changed to go north along the harbor rather than south through more industrial areas. Being familiar with the area, I think this will make for a great ride. The run and swim were already good.Getting to race in the birth place of the sport is always a treat. With family in the area, I have a place to stay as well. Competitor seems to learn from past experiences and get better each year. I think that will be the case here as well.  

Ironman 70.3 Austin – October 27

Doing this race means my full season will be six months long. It also means a 7 week hiatus between TriRock and this one. Definitely new territory for me, but I think it will work. I actually think that some extra time before another big race is a good idea. I’ve mentioned multiple times about doing a 140.6 in the future. Having a six month season is another way to see if that is for me.

So there it is. Nine triathlons, a half marathon, a full marathon and a 10K. There may also be various and sundry “fun run” races depending on what’s available and what I feel like doing.



There are some races from last year that did not make it on this year’s list, for a variety of reasons.

I would actually love to go back and do the Greeley Triathlon, but I expect to be traveling abroad at that time (I have a 20 year wedding anniversary coming up). I’ll probably be back in 2014 for that one if I can swing it.

Sadly, it appears that HITS is also not going to be part of my 2013 Schedule. I’d like to do it, but as of this writing (mid November) no details about their Colorado race are available. I’m sure there is more going on than I’m aware of, but it’s a shame they don’t have things more clearly communicated. With the only date listed as TBD, I have to consider the real possibility that the race will not be coming back to my home state this year.

The Rock & Roll half marathon has become a race of which I’m fond, but it is a moving target. In 2011, it was an October race, then this year they moved it up three weeks to September. Now, they have October 20 as the date. That really won’t work if I’m tapering in preparation for Austin.

I would not be at all surprised to see changes between now and January when I start registering. If that’s the case, I will, of course, do an update.

Thanks for reading!

A2A Indoor Triathlon Race Summary

A couple of weeks ago, I traveled to Pueblo to join my brother in the Addicts-to-Athletes benefit triathlon. The entire event was staged indoors at the Pueblo Athletic Club. That’s right, all inside. It is November, after all!

I mentioned Addicts-to-Athletes back in July when I did my HITS race report. I ran the last few miles of that one with Rob Archuleta. His is a great organization doing fantastic work and a benefit for them was an easy decision to make.

Since you can’t have dozens of athletes in a club all at the same time, we were broken into groups of four to six for each event.

Another novel feature about this race was that it was in reverse order so instead hitting the water first, we went to the upper level of the club and got on treadmills. All events were time, rather than distance based so that meant 20 on the treadmill. Your result was the distance you covered.

Despite having run slowly for the last several weeks, I still managed an 8:30 pace without difficulty and the 20 minute leg went by quickly.

After leaving the treadmills behind, it was back down to the lower level of the club where a group of spin bikes stood ready for the second stage. They were geared very low so I was truly spinning and with almost no resistance. As a result, I ended up going 16.8 miles for the 30 minute ride. No question, on the road or even on my trainer, the distance would have been much less.

Finally, the third and final leg was a 10 minute swim in the 20 yard pool. This was an enjoyable experience. Unlike the chlorine that is prevalent in just about any pool, the lanes at PAC actually use saline. As a result, was not as harsh and I also enjoyed greater buoyancy. My Garmin 910 assumed I was swimming in a 25 yard pool, but once I manually corrected, I found I swam 560 yards.

None of this felt like much of a race, but I was actually happy with that. At this time of year, there is definitely more benefit in doing a good workout without going out and killing it like I might in a race.

Since this was such a different event, I don’t have a review per se. However, everything went smoothly. Transitions were fixed at 2 minutes and the schedule was adhered to closely. I even got a cool orange t-shirt for my trouble!

If you ever are looking for a fun way to get a little extra training in during the off-season, I’d recommend this.

Thanks for reading.

Final Numbers

20 Minute Run: 2.36
30 Minute Bike: 16.8
10 Minute Swim: 560 yards

A Good Post on Sleep

Here's a worthwhile read on the importance of sleep to training:

http://johnpostmdsblog.blogspot.com/2012/11/sleep-it-helps-more-than-you-give-it.html

And this is coming from an M.D.

Improved Sleeping - Update

This seems like a good time to talk about my efforts to get more sleep—both from a quantity and quality standpoint.

After purchasing a Zeo clock and registering at their website, you’re given the opportunity to go through a 7 step coaching process. It’s not what I would call an intensive program, but it does make you stop and reconsider some of your assumptions about your lifestyle and how it affects your sleep.

Steps in the plan include evaluations of diet, pre-bedtime activity, bedroom environment and interaction with your housemates (pets, kids, spouse, etc).

With that all in mind, here’s how my scores look:

As you can see, the trends indicate that I've been more or less steady with an average “ZQ” score of 92. That score is based on several factors, but mostly on restorative sleep (Deep and REM).

What are not captured in any of the data are the techniques I've learned for getting to sleep sooner. I've managed to unlock a couple of the keys to getting to sleep sooner—which for me has been the major obstacle to getting quality sleep.

First, I've come to understand that I need about an hour to power down and be ready to fall asleep. For me, that means the TV, computer, etc, all need to be shut off by about 9:30.

Second, the human body produces melatonin in response to darkness. Likewise, bright light tends to stifle melatonin production. So during that last hour, the bright lights stay off. Most significantly, I don’t brush my teeth with the vanity lights on over the mirror. Light in the rooms around my bathroom sink are adequate enough. It seems like a small thing, but it’s making a difference.

None of this is to say that there still aren't improvements to be made. Eliminating all caffeine after 3:30 in the afternoon (as Zeo suggests) seems difficult for me. Also, since the weather has cooled, my younger dog has decided that I make a good hot water bottle and likes to hop into bed with us in the middle of the night. That’s not always a problem, but then again, it’s hard to pull the covers out from under a 65 pound Labrador!

At the sign in page for their website, Zeo says “The more you know, the better you sleep.” That resonates with me. Knowing not only how much, but also the quality of sleep I’m getting will be a key factor in a successful season next year. With plans to do two 70.3 races, sleep is an essential component of recovery.

In the coming weeks, I’ll be ramping up the intensity of my training slightly as I prepare for the Rock Canyon Half Marathon on December 1. My hypothesis is that I’ll see increased times for deep sleep as my body demands more physically restorative sleep. Likewise, I think I’ll see an increase as my long runs start to exceed 15 miles early next year as I get ready for the Colorado Marathon which is (gulp) less than six months away.

I’ll continue the periodic updates on my sleep improvement and we’ll see how these hypotheses hold up to objective testing.

Thanks for reading!

Committed

I am (or maybe should be) committed. I registered for two races this morning. The first is the local Turkey Trot in Parker. Having confirmed that I will be in town for Thanksgiving, I decided to give this one a shot. I’ve lived in Parker for about 13 years but ironically have never done a race in town. This one will be pretty easy just a 5K out and back along the Cherry Creek trail which I know well. It ought to be nice not to have to drive down to Castle Rock or north all the way to Washington Park.

I did register for another, slightly longer race as well. On May 5 of next year, it’s my intention to run the Colorado Marathon. 

Yes, I did say marathon, not half marathon. This will be my second attempt at the distance, the first being the Rock & Roll Marathon in San Diego in 2006. That one was not bad considering it was the first time. I finished at 5:01:07 after struggling mightily during the last 10K. The course was fairly flat, especially in the second half and while the weather was a bit warmer and more humid than I expected, I managed it okay.

There were other factors that slowed me up that year including plantar fasciitis and a nagging case of IT Band Syndrome. I have no regrets about the race. Running 26.2 miles is no mean feat for anyone. But despite coming out of the race thinking I would do another, I never did. Training proved to be too grueling and time consuming and I just lost my passion for it. That didn’t really change until I discovered triathlon.

That brings up the question of what has changed to make me want to do this again. There are multiple answers.

First: Last year I saw my brother have a lot of success in our 70.3 mile triathlon, HITS after having done a full marathon in the early season. That’s not to say he had an easy time of it (he assures me he did not) but while most of us had slowed to a walk, he ran it in. I doubt I’ll be as fast as he was in my next half iron event, but anything that would shave several minutes off my 2:46 time would be good. Imitating the success of others is always a good strategy!

Second: I meant it when I said that I had no regrets about that first race. However, that does not mean that improving upon the time has not been bothering me. Nothing drastic, just the ability to put a 4 at the front of the time would be nice. I have a much better training plan now. I’m also more disciplined in my training. Furthermore, I’ll be about 14 pounds lighter on race day than I was back in 2006. All bode well for a PR.

Third: Last weekend, I caught the highlight show from this year’s Ironman Championship in Kona. Let’s face it; it’s a lot easier to watch people out there suffering than to do it myself. Nevertheless, I felt a desire to be one of them. Not a competitor at Kona (that would be nice but it’s unlikely) but to be able to call myself an Ironman. Most folks who read a triathlon blog understand. For anyone else, if I have to explain, you wouldn’t get it.  Running a marathon as a stand-alone event is hard. Running it after swimming 2.4 miles (over an hour) and riding 112 miles (over six hours) is almost surreal. If I decide I’m going to commit to 140.6, then I need to know I can run the distance. That’s still a very big if, but I am still willing to explore it.

So now what? Cast aside the biking and swimming so I can prepare for a run event? Hardly! If I learned anything from my experiences several years ago it’s that cross-training can help me reach the cardio needs of such a race and help prevent injuries. I’ve been able to work out six days a week because I vary what I do.

This is a big step. Deciding you are going to run 26.2 miles always is. However, I feel like I’m going in the right direction on my path as an endurance athlete. If that path does not lead me to a full Ironman event, so be it. If it does, well, very few people can call themselves an Ironman. I would be honored to be one.

More to come on this one including training progress, deets about the race and how my 43 year old body holds up.

Thanks for reading!

My Take on Lance

Seems like everyone has an opinion on Lance Armstrong so why should I be any different? Plenty has been said on this subject so I’m going to try and keep this short.

Unlike seemingly everyone out there, I’m not a Lance hater. I wasn’t before and I’m not even now when it’s become fairly clear that yes, he did indeed take performance enhancing drugs while competing. Much as I hoped he was not, it does seem likely that Lance is guilty as charged.

Regrettably, our society tends to revel in the falls from grace experienced by others. I hate to be a cynic, but it often seems that the whole reason for building up our heroes is only to enjoy knocking them down again. The phenomenon is known as schadenfreude: pleasure derived from the misfortunes of others. It’s not exactly humanity at its best.

Make no mistake; I believe Lance Armstrong deserves the punishment he is receiving. Cheating is always unacceptable and actions have to have consequences.

But I’m not happy about it. As one who typically eschews hero worship, I have to admit to being nonetheless, an admirer of the man and what he’s accomplished both on and off the bike. Cancer has affected many people I know and Lance has served as an inspiration to so many who have been sick. Indeed, I’ve see it throughout social media, those who are cancer survivors, or those close to them all still carry a lot of respect an admiration, doping charges notwithstanding. It is no stretch of the imagination to understand that to someone who’s taken strength and solace from his triumph over cancer is not going to throw away their yellow LiveStrong band because of the doping scandal.

In time, this will pass from our freshest memories though I expect the stain it leaves on the world of competitive cycling will take decades to fade. I hope that all of the parties involve work diligently and thoughtfully to clean up the sport and allow those who inspire us to be heroes worthy of the name.

Thanks for reading.