Treadman duathlon race report

Well this was completely unexpected. Looking at the results from last year, and using my best times from training runs, I figured I'd be square in the middle of my age group. I didn't expect too much, but that didn't prevent me from putting it all out on the course.

I got up at 5am, loaded up, had breakfast a little before 6am (9am start time), made coffee, picked up Sascha, stopped at Starbuck$ for her, and headed down to Rochester. Got there in plenty of time for a good bike slot, did a warm up run, and followed the lemmings to the start area.

The run was a mass start (no timing mat at the start), so I lost a bit of time by not lining up at the front (my 10K had a timing mat at the start). Lesson #1. I had to kind of push my way up at the start, and settled into a group going about my speed. We turned off onto a gravel road, which my joints thanked me for. Onto a multiuse path, a very short loop, then back onto the path into the transition.

I must have looked like a big dork in transition. I put on my helmet over the sunglasses I had perched on my head (it was cloudy), figured that out, fumbled with the straps and then switched shoes, fumbling a bit, then got the bike off the rack pretty well and headed out. Never having practiced with the TT bike, I still did a good cyclocross mount and headed out, straight up a hill. Sascha was being a good girlfriend and cheering for my there and got a picture.

The bike went pretty well. On the course was a girl from the little group I was running with, on a bling Cervelo, so she must have had a better transition and known what she was doing. I finally passed her and settled into another group that I'd play leapfrog with. They'd pass me on the uphills, I'd pass them on the downhills (it was a rolling course). Unfortunately my nutsack was pinched the whole ride! Ouch. Lesson #2 - Body Glide. There was a brisk wind, so I was happy for the ghetto TT bike. It took some mental pushing to keep the pace up, as it wasn't like a road race. At the end of the bike I moved ahead of the group (and by group I mean two or three other people) in order to be unobstructed in the narrow transition zone.

Transition two and I looked like a big dork again. Although I did another good cyclocross dismount and moved up a slot that way, I started running out of transition with my helmet still on! Ran back, dumped the helmet, realized I still had my gloves on (I wore gloves because the transition area was gravel and I wanted to clean my tires after I got out of it), and peeled them off and threw them by the side.

The second run wasn't nearly as brutal as it was when I did the only brick I'd ever done. Must have been the race day adrenaline. I overheard a guy I'd passed on the way in yelling to his S.O. about leapfrogging with me, so I figured he was out to get me. This was good motivation to keep my pace up. I heard someone behind me moving up, and it turned out to be the girl I'd been running with during the first run. Again she must have had a good transition while I was fumbling with my helmet, as I'd passed her pretty early on the bike! She made a good carrot, though, as she was clearly better at this than I was. After the turnaround I saw that I had a decent gap on the other guys I'd been leapfrogging on the bike, but the whole way back I imagined them breathing down my neck, and kept the pace up. I even caught up with my carrot as I picked up the pace when the finish line was in sight.

I left everything on the course, and almost couldn't stop at the end to get my chip taken off, fearing a heart attack if I stopped suddenly! I went with Sascha back to transition to get my bike, and again I looked like a total dork as I was completely unabled to bend over to gather my stuff. You'd think I'd run a marathon or something! Of course Sascha had to laugh at me, but only because she could feel my pain I imagine.

We wandered over to look at the results which were being posted, and I was amazed to find myself provisionally in 3rd place for my age group, 17th-ish overall. I was stoked! Wanting to stick around for the awards, I took by bike back to the car, but on the way they had already started giving out the awards and I'd missed my age group. Afterward I went up to the table, and it turned out I was 2nd! Not sure how I went from 3rd to 2nd (Sascha said something about overall winners being pulled from the age groups), but either way it's a podium for my first ever multisport event!

Is this how it starts then? You get a little award, and next thing you know you're buying man-bras and $2,000 wheels? No worries, I won't be subjecting anyone to my pasty belly. And yes all you haters, I'm happy for my little age group medal!

Run 1 (5K): 21:34 (6:57 min/mile)
T1: 1:00
Bike: (30.65K): 58:07 (19.3 mph)
T2: 0:59
Run 2 (5K): 23:42 (7:38 min/mile)
Total: 1:45:20

Bike, run, ick

Today was my first serious "brick" in preparation for the TreadMan duathlon. I figure it's like cyclocross, only sub-LT, and motivates me to keep my running fitness from the summer. Besides, I have no anaerobic capacity yet, so I might as well do something that won't get me dropped right away. One hopes. TreadMan is a 5K run, 32K bike, 5K run. So I mapped out those distances from the Depot on the LRT trail, brought my cyclocross bike and some running shoes, and hit it. Okay, nudged it. Having no clue how hard to go, I took it fairly easy, just trying to get an idea of what it would be like. First 5K was fine. Transition to bike was as easy as hopping on after a barrier. But running again after being in an aero tuck for 32K was wonky. I kind of shuffled hunched over for a while before I got my stride back, and it was a pretty slow 5K. Next time I'll bring a watch and see how pathetic it is. At least the watch will motivate me to push it more.

Boston Scientific Heart of Summer 10K

I signed up for this race to serve as a carrot for getting some fitness back while I couldn't bike. 10K = about the time of a cyclocross race, plus it was a stretch for me, as I could do 5K already. Today was Judgement Day. I ended up with 50:24, 8:07 minutes per mile. According to last year's results, that makes me pack fill. Go figure. I was actually worried that I was further back, since people kept passing me and after a while I was alone. What kept me going, though, were some cute butts to chase. Apparently that worked well, since my best pace so far (over only 8.85K even) was 8:19, and I could only manage 8:07 for 5K so far. Races are good motivators.

Now that I can bike, the challenge will be to keep up with the running. Maybe some duathlons? Basso finally shipped my derailleur hangers, so my ghetto TT bike might be ready soon-ish.

This and that

Went running again today and dialed up the pace over the last time. No pikas today, just chipmunks, although I saw one critter with no chipmunk stripes, but no pika ears either, so I'm not sure what it was (too small to be a prairie dog).

I'm really into the reimagined Battlestar Galactica, and tonight we'll watch the final episode until the season resumes in January. After that I'll be able to check out the fan sites without worrying about spoilers. Yes, I'm a nerd, but that's not news to anyone that knows me. It's as interesting as a good book, politically relevant, philosophically stimulating, with neat special effects and hot Cylon chicks (and guys) too. The characters are complex and real, not simply good vs. evil. Seriously, what more could you want?

Physical therapy is coming along, but as remarkable as all the little improvements each day are, I want to be fit again! Once I'm "normal" I still have to work my way back up to the fitness, strength and flexibility I had before the crash. Fortunately, I've had good sports doctors that understand what it's like for an athlete. I'll be so happy when I can sprint on the road bike, shoulder the cross bike for a runup and jump into bakasana in yoga class. To stick with the nerdiness: "patience, young jedi."

Another potential doper caught at the Tour. I'm not liking how they're guilty until proven innocent, especially with the proven outrageous incompetence of the labs, but it looks like confidence is slowly being restored to the Tour and the sport in general. But really, at a time when our justice system is under extreme duress, how about at least waiting for the B sample results before declaring yourself judge, jury and executioner, armchair pundits?

Running sucks less...

...when you start getting used to it. Running for the first time hurts, but the body adapts. I upped my mileage today to 8.8K in preparation for the 10K at the end of the month. Took it reeeeeeeeeal easy. I was afraid it would really suck, especially since I didn't get out there until 11am as the temps were getting into the mid 80s. It really wasn't so bad. Almost pleasant even, since I left the watch at home and didn't care about my time. Saw some ducks, a big turtle sunning itself, some bikinis... :) Didn't even stop to walk, except once for some water at the first lap of two around Lake Harriet. I think it's time to get some tunes going though. Something motivating once the pace starts ramping up.

Heat

So heat was a big factor in running. Hauling my @ss out of bed at 5am, I was able to cut over half a minute from my 5K time. I was also rewarded with herons, ducklings and no baby strollers, four-abreast walkers, garotes (leashes), etc. No wonder these summer running events happen at the crack of dawn. And it hasn't even gotten hot enough to put in the air conditioner yet!

Walking as fast as running?

An interesting thing happened yesterday. I did my usual run around Lake Calhoun. Did it during the afternoon, and although there was a nice breeze, it was pretty warm out. Wanting to up the pace, I started out at a decent clip, and on the east side of the lake the breeze felt good. However, once around to the west side and cruising at a decent clip, I started feeling pretty cooked. Determined to press on, I slowed down, but at about 2/3s my body made me walk for a bit. Of course the danger once you walk once is that it's easier to give in and walk later. But as determined as I was not to walk again, the body shut me down two more times.

But here's the interesting part. In spite of walking three times, my time was almost identical to the time of the last run, when I didn't walk at all! WTF? One second per mile slower, in spite of walking three times. I'm not a genius, but it seems to me that I went out way too fast, and after walking pushed myself to make up for it each time, thereby cooking myself again and again. This is interesting. So how much was heat a factor and how much was starting out too fast? I'm going to run in the morning tomorrow, and that might answer some questions.

Run run run

I used the stopwatch correctly this time: 3.1 miles, 25:42.78, 8:18.74 minutes/mile. I was at 7:36 before the crash. If I can do 7:36 for 10K, I'll be happy. Fewer big sunglasses and little dogs, more bikinis today. Made it home before the weather turned. I'm a total hail magnet. My car's been turned into a golf ball twice last year. Can I reiterate how much I love Capilene? The same stuff that keeps me warm and dry in the winter keeps me cool and dry in the summer. Capilene is the bomb, and no, I'm not getting paid by Patagonia.

Lake Calhoun

Needing a change of scenery and a little more distance, I ran around Lake Calhoun instead of Harriet yesterday. 2.75 miles for Harriet, 3.1 for Calhoun. Calhoun is certainly more happening: beach volleyball, more runners, walkers, baby strollers, rollerbladers, full TT bikes, hybrids and everything in between on the bike trail. Lots and lots of early 20something girls in big sunglasses, little dogs and cell phones. I ran easy, considering the extra .35 miles, and will start ramping up the speed like I was doing at Harriet, then add more mileage again. Working up to a 10K end of July.

First run

Today I ran around Lake Harriet. Monday I walked around to get the shoulder used swinging more freely. I'm so out of shape, but I didn't stop. Of course my time was way slower than normal. But I'm happy to have an aerobic exercise that poses no danger to my shoulder and doesn't involve being stationary or indoors. Yay! Certainly won't hurt come cyclocross season either.

Running shoes

Today was looking to be a crappy day for cycling: forecast was for damp and windy conditions, and woke up to snow flurries and the predicted conditions. So after coffee I decided to go for a run, since I needed some aerobic training and haven't done anything but yoga since Wednesday. Got all suited up, went to grab my shoes and... they were still at work, where I use them at the gym. Very annoyed, I decided do some shopping and at least catch an afternoon yoga class. While shopping I noticed some cheap running shoes on sale at Target. Jonesing for some aerobic exercise and being very low on cash, I decided to grab them, since I had just returned some defective sandals anyway. Dropping off some milk for girlfriend's coffee, I casually mentioned my purchase, and she just about flipped out. I suppose I would do the same thing if someone had mentioned she had just bought a bike at Target. So she dug out a coupon from Marathon Sports that she was planning on using herself and hauled my chagrined ass over there. After learning that I don't supinate as I thought, the very helpful salesperson settled on some "neutral" shoes, of which the Pearl Izumi Syncro Float 2 felt the best. Finally went for a late afternoon run, and was actually surprised to notice a different right away. Not sure why I was surprised since I wasn't even using real running shoes before, but I'm not really a runner and I didn't think I would notice much. But they actually made running almost enjoyable, and hopefully better for my creaky bones. I was also told that if I'm going to run at all, I should run at least once or twice a week rather than just whenever the weather's crappy and I have no choice. Since I refuse to use a trainer, I guess I should do that. It will make ramping up for cyclocross season easier for sure.

Running shoes?

So my winter training plan is going to include a lot of running for aerobic fitness. I found last winter that I can run in temperatures much lower than I can bike in, and it's pretty convenient and inexpensive versus buying gym memberships, rollerblading, etc. So far I haven't contemplated anything over 5K, so the older but lightly used Avia cross training shoes seem to be adequate. I have to wonder if it's a good idea, though, being a running newb. Being several years old, but only using them for actual running (i.e. not wearing them as street shoes), I'd suspect they haven't "broken down" yet, but I hear runners replace their shoes every few months to a year. Also being "cross trainers" (I believe), am I potentially increasing my risk of injury by using them as running shoes? Does it really matter what shoes I wear if I'm just running around Lake Harriet or Calhoun? Even though I only run 3-4 miles, does the frequency make a difference (two maybe three times a week)? If I do need new shoes do I have to spend lots of money on them to get a decent running shoe? So far I haven't felt too much pain after running (after the initial couple of runs of course!).