Week 16 Recap (a change of pace)

Fresh off my first duathlon, and looking to "pick up the pace", Week 16 provided for me my first "great run" in nearly two months. For the first time, I decided to try a new running style called "Fartlek". I know the name sounds absolutely disgusting, but it's actually Swedish for "speed play". When someone is running a Fartlek, they vary their pace and intensity over the course of the workout. What's great about Fartlek running is that it's fairly unrestrictive, that is, you run how you feel. You can speed up and slow down as you wish. When looking at my pace over my entire run, you see several peaks and valleys.

The valleys on the graph are when I sped up, the peaks, are my slower pace. As you can see, over the course of the 8.5 mile run, the distance I ran at a fast pace varied from nearly 1/2 mile to just a few hundred yards. Like wise my slower pace varied not only in "how slow" but also in distance. Here's a close-up shot of part of the run.

This running method proved perfect for me, as I typically don't like a lot structure with my run, but would prefer to run as I feel, but it also provided me with the results I had hoped. Over the 8.5 mile run, my average pace was 7:21 minutes/mile. Like I said, it was a great run, and made for an overall great week of running.

My Week 16 totals were:

Total Runs logged: 6

Total Miles: 26.93

Total Time Spent Running: 3 hours, 19 minutes, 38 seconds
Average Pace: 7:25 (min/mile)

With Week 16 down, my new "as of" Totals are:
Total Runs logged: 85

Total Miles: 479.5

Total Time Spent Running: 62 hours, 8 minutes, 40 seconds

Average Pace: 7:47 (min/mile)

REFLECTION TIME: It's great to have a new tool in my running tool belt to help me keep my workouts interesting. Realistically, I am somewhat limited on my routes and the times I can run (it's just too hot during the day), so a little speed play is a good way to avoid getting into a running rut. With there being no requirement on how fast or far you have to run, I'm free to run as fast or as slow as I want for as far as I want. That type of freedom keeps running fun, and as an added bonus, the benefits of Fartlek running is hopefully, faster runnning time. It is definitely something I'll be using again.

Now with 1 week left in April, and so close to the 500 mile mark, I new it wouldn't be too difficult to make it, but would still take a little discipline (spoiler alert, I made it). The details of Week 17 are coming up...NEXT.

My First Duathlon

It was supposed to be a Triathlon, Dual Distance, which means you could choose between a sprint, Olympic distance. I wouldn't say I had my "heart set" on doing my second Olympic distance triathlon, but I was looking forward to it. I had even managed to talk a couple of my co-workers into doing the Sprint distance for what would be their first triathlon...

Unfortunately new rules set in place by someone on Guam requires any organization having an event that involves people getting into the ocean requires a permit 30-day in advance. It's hard to do a triathlon when you can't get in the water. Ever adaptive, the Guam Triathlon Federation opted to turn the Triathlon into a Duathlon (Run, Bike, Run). Despite the change in race format, I was still able to convince one of my buddies to join me. Early Sunday morning we took off and got ready for what was our first Duathlon.

The Duathlon consisted of two 5K runs with a bike ride sandwiched between them. At the check-in you had the option for selecting a 20K or 40K ride. I figured since I was planning to do an Olympic distance Tri which includes a 40K bike ride, and since I wanted to get the most bang for my buck, that I would go ahead and do the longer distance.

All things considered, it was a great day for racing, with the weather warm (not too hot), no rain, and not a lot of wind. After a 20:10 5K, I was off on my bike.

The above picture is probably one of my favorite racing pictures. It totally has to do with the camera angle, but it does look really cool. I have to give all the props to our photographer who happened to be another friend from work who was there to cheer on/take pictures of someone else, and was kind enough to snap a few of me.

Another great shot. I have to admit there is one big downside to doing the 40K, and that is the fact that it was the same course as the 20K you just did it two times which equates to 6 laps. It's a flat course, easy to ride (minus the potholes), but there isn't much to it.

Here I am trying to grab a drink of Gatorade from the sports bottle Duct Taped to the front of my bike. Unlike my first Olympic triathlon when I didn't use a lid, had the straw fly out during the first lap, and only had the occasional splash of Gatorade on my chest to cool me off, this time, I actually used a lid which proved much more effective at keeping the drink inside the bottle and readily drinkable. I finished the 40K ride in 1:09:34, and it was time for my second 5K.

The first mile of running after a long bike ride is always the hardest. It's hard to describe how my legs feel, but I'd say it's a mix between Jell-O and cement; very heavy, yet also very unsteady. The most important thing is to keep them moving.

My second 5K was over in 21:59 for a total time of 1:51:43. Of the 45 racers that started, 10 of us did the longer 40K ride. My time was good enough to put me in second place which was kind of surprising since the 3rd and 4th place finishers were two guys on the Guam National Team. Still, I'll say the same thing about all my other races, it's not about what place I come in, it's just about finishing.

All in all I'd say it was a great first Duathlon, and I could see myself doing another one if the opportunity should present itself again.

Week 15 Re-Cap

Alright, the real "excitement" of Week 15 was me completing my first Duathlon (Run, Bike, Run) which I will blog about in my next entry (great pics included). Before I get to the race itself, I thought I would talk about the week in general. I met my weekly mileage goal, and did so without any really long runs. The longest was actually just over 7 miles. I did manage a little over 8 on Thursday, but that was broken up over 3 runs. Aside from the Duathlon which was a new event for me, I also ran for a short distance (3.7 miles) on a treadmill. It's been a long time since I've done that, and my primary reason for doing it was to get my speed up. As I had noticed the day before, and mentioned in my last post, I've been struggling with trying to get my speed up since I came back from Texas. I figured the best way to do that was to force myself to run faster on a treadmill. It definitely does the job, but I was definitely feeling it too, and it's clear I need to work on getting faster. It is a strong possibility I'll be using a treadmill in more of my workouts. That being said, still a good week for running.

My Totals for Week 15 were:
Total Runs Logged: 7
Total Miles: 26.07 (the 5Ks in the Duathlon weren't exactly 3.1 miles)
Total Time Spent Running: 3 hours, 14 minutes, 08 seconds
Average Pace: 7:27 (min/mile) (the race definitely helped improve my overall pace)

My new "as of" totals are:
Total Runs Logged: 79
Total Miles: 452.57
Total Time Spent Running: 58 hours, 49 minutes, 02 seconds
Average Pace: 7:48 (min/mile)

REFLECTION TIME: It's clear that for most people there will be some sacrifice in speed as you increase your distance. What I want to avoid is sacrificing too much speed. While I can run 1 mile in under 6 minutes, my real goal is to run 10+ miles in under a 7 min/mile pace. The Boston Marathon was held this past Monday, and when looking at the qualifying times for 2013 I noticed they had made them harder. For my age group, in order to qualify for the Boston Marathon I have to run another marathon in 3 hours, 5 minutes. That is just over a 7:03 min/mile pace. Interesting enough, the winner of this year's Boston Marathon completed the race in 2 hours, 3 minutes, 2 seconds. That equates to an average pace of 4:41 min/mile. It's insane, and I can't fathom running one mile at that speed let alone 26 of them. Interestingly enough, there is quite a bit of controversy right now regarding his finishing time. It's the fastest time ever recorded for a marathon, but it might never be considered a world record. You can read more information on it HERE.

As for me, I'm not looking to set any records...I'm just trying to get a little faster.

Week 13 and 14 Re-Cap (28 March - 10 April)

Following my rather "insane" weekend in Week 12, I took a proper 180 degree turn, and let my body rest. Now, it was far from a complete lack of inactivity, but as far as running goes, I definitely backed off of it. In paste extreme physical events, I have not let my body rest enough afterwards, and it has cost me. Trying to pick up my running schedule as it was before my races tends to be detrimental and prolongs my recovery time, and general feeling of not being at 100%. Truth be told, I probably could have taken it even easier than I did, but I really felt better after a few days, and I didn't want to get out of the habit of running. As it was, I wanted to stay loose without putting too much strain on my worn-out body. I kept the miles low, and the pace slow, and I think that all-in-all it was a good post-race week.

My Week 13 totals were:
Number of Runs Logged: 5
Total miles: 13.8
Time Spent Running: 1 hour, 50 minutes, 57 seconds
Average Pace: 8:02 (min/mile)

With Week 12 down, and my recovery period over, Week 13 was about getting back into running. Now, I wasn't training for any specific race, so my mentality with regards to running, was to merely get my 25 miles. With my longest run in Week 12 being just over 6 miles, I knew I needed to get a couple of longer runs in too. As such, I managed to work in 2 eight-milers (on Wednesday and Sunday). I've noticed that my pace on the runs greater than 8 miles haven't been that great over the past couple of months (really, since I came back from San Antonio). While I had some amazing runs in the colder weather, even before I left, I managed to get a few 8+ mile runs with a faster than 7:30 pace. Since, I been back, that has only happened once. I'm not really sure what the cause is for my slower pace. Slower pace or not, my goal is still to get out and run, which is what I'm doing, and what I did during Week 14. I think the best thing I can do right now is keep at it, and push myself a little harder on the longer runs. I know I'm capable of running faster, I just need to do it. Regardless, I met my goal in Week 14.

My Week 14 totals were:
Number of Runs Logged: 6
Total miles: 26.1
Time Spent Running: 3 hours, 19 minutes, 21 seconds
Average Pace: 7:38 (min/mile)

That brings my "as of" totals to:
Number of Runs Logged: 72
Total miles: 426.5
Time Spent Running: 55 hours, 34 minutes, 54 seconds
Average Pace: 7:49 (min/mile)

REFLECTION TIME: At the start of the 2011 I had one BIG goal in mind (run 1200 miles), but I also had smaller goals to help me along my way such as completing my first Olympic Triathlon (20 Feb), and of course my Insane XTERRA/Guam Marathon Weekend (26-27 March). With both of those events over, and the year not even 1/3 of the way over, the question now is:
"HOW DO I STAY MOTIVATED?"
While I still have my 1200 mile goal, the monotony of running can take it's toll on even the most dedicated of runners. Although I love the challenge, I am far from a dedicated runner (at least as I see myself). I suppose as with any long-term goal, you have to have smaller goals a long the way to serve as "check points". There are still several triathlons scheduled for the year, so hopefully that will keep my focused on staying on top of my running game. As for other events, I just need to keep my eyes open, and be ready to try something new.

Week 12 Re-Cap

Okay, so up until Saturday and Sunday (see My Insane Weekend Parts I & II) Week 12 was a bit "ho-hum." That was entirely intentional, though, as I knew I would need every last ounce of energy for the XTERRA Tri and Marathon. I did some running, but kept it pretty light knowing that I needed to keep my legs loose, but I didn't want them to be worn out. I also did some Yoga on a couple of days hoping that it would stretch me out a bit and relax my muscles. Considering the fact that I finished both of my races, I'd say I was pretty effective. If you didn't count the marathon and run portion of the XTERRA, I only ran about 14 miles with 6 miles being my longest pre-race run. Including the XTERRA and marathon in my totals, it was a very good week for getting my mileage up (though both races KILLED my average pace).

My Week 12 Totals were:
Total Runs Logged: 6
Total Miles: 45.5
Total Time Spent Running: 7 hours, 18 minutes, 46 seconds
Average Pace: 9:39 (min/mile)...my XTERRA pace was 14:38 and my marathon pace was 9:35.

My New "as of" Totals are:
Total Runs Logged: 61
Total Miles: 386.6
Total Time Spent Running: 50 hours, 24 minutes, 36 seconds
Average Pace: 7:49 (min/mile)

REFLECTION TIME! When people find out I completed both the XTERRA Triathlon and Guam Marathon in the same weekend (actually within 25 hours), the response is consistently, "You're Crazy!" That's probably a fair assessment, and to be honest, I like it. Looking back, it's hard to say why I decided to do both, other than I thought it would be cool to say that I did it. Realistically without any professional training or coaching it probably wasn't the smartest thing to do, but I think the fact that I did it on my own is important. People love to make excuses for why they can't don something challenging whether it be lack of equipment, training, know-how, or fitness. I am far from a professional, and if I was able to do both events, ANYONE is capable of doing one or the other. All it takes is a little will power and the determination to see it through.

My Insane Weekend Part II (40th Guam Marathon)

Around 11:30AM on Saturday, 26 March I finished the XTERRA Triathlon. A mere 15 hours later I back up and getting ready for my next great challenge of the weekend...the 40th Annual Guam Marathon! Here I am somehow smiling at 3:30 in the morning even though I know what is about to happen, and how much it's going to hurt.

At 4AM 89 of us took off from the University of Guam. I'm somewhere up in the front (though I didn't stay up there for long).

Here I am around Mile 8. I was still going strong and feeling good. Actually, that's not entirely true. It was about this time that I started to feel "twitches" in my legs and I knew that cramps would be coming soon. I knew there wasn't a lot I could do but try to get as much water and Gatorade at the aide stations and take as many GU power gels as I could stomach (that number is about 7 by the way).

At Mile 19 my calves cramped up and I was done running. I tried several times to run again, but every time I would instantly cramp up. With 7 miles to go I had no choice, but to power walk my way to the finish line. Not a "glorious" way to finish, but I was determined to cross the finish line.

4 hours, 11 minutes and 2 seconds after starting the marathon, and about 25 hours after my first race had started I crossed the finish line. The cloud cover (and early start) helped to keep it relatively cool during the race. Thank goodness for that because it was brutal enough, and the heat would have made the race just about unbearable.

Eventually I was able to cool down enough and dry off so that I could change out of my sweaty clothes and sport my new medal.

As for the race, I got it all on my GPS. It was pretty cool to see that I had run from one side of the other (even though it was narrowest point). For the most part, there was very little area that was covered twice with the exception of the "out and back" in the upper left corner. The total distance there was about 5 miles.

Here's a picture of it zoomed out to show you that Guam is small island, but it's not that small. I am a little curious to see how far down the island we would have gone if we hadn't done the "out and back"

Looking back on the race, now that my legs are mostly feeling better, it's pretty crazy to think I did it. If I were to do it again (who's to say what's happening in 2012), I would definitely do some longer runs. With 17 miles being my longest run in preparation for this marathon, I know I need to get my mileage up (a couple of 20 miles runs) if I want to make it the full 26.2. I think I did all I could for hydration and rest (considering Saturday's activities), and the only thing else I could have done was train smarter. Still, my goal was accomplished...I finished. Although there were a few people who did the marathon and a leg of the XTERRA Triathlon, and some people who did the XTERRA Triathlon and a leg of the marathon relay, I am the only person who did both in their entirety. That's pretty cool.

My Insane Weekend Part I (2011 XTERRA Triathlon)

As I spend the day resting my very sore legs and trying to rehydrate, I have a little time to reflect on this past weekend, and the shear craziness of it all. As far as putting my body through an ultimate test, few things come close to what I did March 26&27, 2011. Friday Stephanie picked up my rental mountain bike from the Navy base. As I was tweaking the brakes and adjusting the seat, a friend offered to let me borrow his mountain bike, which I jumped at since his was much lighter, and much nicer. It took a couple of hours to get everything set up because his tires weren't right for rough terrain, he didn't have inner tubes for the correct tires, my rental tubes didn't fit on his wheels, and the brakes on the nice bike weren't wide enough for the rental wheels. Oh, and there was small leak in the front rental tire. I probably could have taken this as an omen, but I decided to press through, and eventually with several adjustments got the rental tires on the nice bike and patched the hole in the inner tubes (twice). Saturday morning came very quickly and at 4:30 I was up and off to the race. After body marking and setting up we hit the water for our 1K swim. There was about 72 solo racers plus several teams competing.

With the sound of the Conch shell (as opposed to a gun) we were off. Knowing that I would need my energy for later, I decided to take it slow and hang towards the back (I was in it to finish, not to win).

After about 23 minutes, I was done with the swim, and ready to tackle the 31K mountain bike ride. It was by far the hardest portion of the race for me. It started out with an insane climb of Nimitz Hill. Luckily it was on paved road and I had clip-in pedals. I was able to pass several people climbing the hill but once we left the beaten path and had to go downhill I slowed down a bit and most of the people I passed ended up passing me. Still, my goal more than anything was to finish. I took my time, hopped off my bike several times to go down hills that were too steep, and in general played it safe.

In hindsight, it probably would have been beneficial if I had actually practiced riding a mountain bike (this was only my 3rd time to ride one). Somehow I made it through the course safely and was back at the transition ready for the "run" at about the 3 hour point (the cutoff time was 3:30). I was starting to feel a little fatigued, but with only 8.2K left to go, I knew I could finish. I took off running trying to make up for lost time on the bike. The running didn't last long, though once I hit the trail, and I was trekking through the forest, going over, under, and around bamboo, wading waist-deep through rivers, and going down a waterfall.

4 hours, 20 minutes, 54 seconds after starting the race I crossed the finish line. I was tired, dehydrated, and very sore, but more than anything I was glad to be finished.

Stephanie did such a great job as a volunteer that she got a t-shirt too. It was a fun and exciting day. Looking to next year's XTERRA Triathlon, I'll definitely look at getting more comfortable on a mountain bike. I'll also have a back-up plan in case I have a bike malfunction (to be honest I think I got lucky making it through the race).

After a very early morning and more than 4 hours of racing I was tired, and could have called the weekend a success, but I wasn't done yet...