Measured Gains: Competing with Myself

This was a week to compete with myself. It was a measure of progress, my own progress. Not anybody else's or how I compared to anybody....BUT ME! I wasn't sure how this week was going to shake out. I was looking forward to this week, but also unsure of how it would all end. I'm happy to say that it ended MUCH better than I expected.

What's so special about this week....TESTS! Yep, even in triathlon there are tests. These tests are intended to judge progress and in my life, progress builds confidence. There was the Half Marathon, a swim test, and a bike test.

The half marathon was a PR, an early season PR...it wasn't picture perfect...but maybe I had drawn the wrong picture for this race day. It was a PR and another measured gain. I'll take that. So far of the 4 half marathons I've ran, 3 of them have been PR'
s.

After pushing hard on the half, I was sore...walking down the steps backward sore! When I looked at the training schedule I wondered how I was ever going to finish a swim or a bike test. Here is where having a coach is TOTALLY worth it. I'm sure she anticipated the soreness, and planned accordingly. A easy 30 minute spin on the bike (which turned out to be a 60 min ride with Mason...Priceless!) helped, but I was still sore. A day off...yep still sore.

Then came Tuesday night...Coach has me in the water. I love swimming after running, it really helps the legs. After the swim I was still sore, but Wednesday morning was a bike ride to flush out the legs and get ready. Wednesday was the first day I wasn't sore.

Wednesday I took off work! Reagan had field day, and I wanted to help out. In the morning, Reagan and I went to the YMCA...she enjoyed kids time, I hit the pool. After the warm up sets, and some sprints it was time for the swim test. This was the first time since February that I've done a swim test. The test is simple...10 x 100 yard, with 10 sec rest. Record the times and report the average. Holy Cow! the average dropped by 7.5 seconds. After not focusing on the swim and changing some things in my stroke...I was totally shocked! My first 100 was even measured at 1:29.5. I felt like I was catching up to Mason. I'm sure it is only temporary!

After the swim test, was a pull session with one goal: bilateral breathing. I still struggle with breathing to the left...it just isn't comfortable, but this session...there was no excuse for not doing it.

Friday morning was my FTP test on Trainer Road. This was to set the FTP for the 8 Days in California that starts on Sunday. I wanted to push hard on this test and really get the most out of my efforts. There was sweat, determination, doubt, shouting, and downright hurting going on....but 2 8min efforts of 300watts resulted in a higher FTP.

Overall it's been a great week of training. I'm kinda bumbed that I won't be at team practice on Saturday, but I need the day off before we move onto 8 bike workouts in 8 days. Have a great ride team!


PS: You know what I hate most about planks? It's not the hurt or the burn, but the fact that when your core is that tight...you feel all the flab that you still need to lose!

Cap City Race Recap

On May 4, 2013 the race director put on another great half marathon. In 2013, I ran this event as my first half marathon, at the recommendation of many because the run was supposedly so well organized. In 2013 it proved to be very organized, and 2014 did not disappoint. 

I had many mental plans for race day, with 2 goals in mind. My goals were simple 1) not to pee on the course, and 2) set a new personal record. Early in the week, I sat in front of my coach with a different viewpoint on this race than any other. I had the confidence that I was going to set a new PR, but I wasn’t stressing over it. We talked about going out and running with heart and laying it all out there. That’s what happened on race day, and if I had doubts...it was proven to me in the finishers shoot that I truly did lay it all out there. 

When I woke up I was dumbfounded...I slept the whole night. I can’t tell you the last time I ever slept easily and through the whole night on the night before a race. I woke up, got out of bed and had my pre-race Jelly and Peanut Butter sandwich on white bread. It works for me, so that is what I go with. I also took care of my other nutrition needs at home and packed my race day bag. Believe it or not, I went to sleep with SOME of my stuff packed, but definitely not ALL of it packed and ready to go. 

I left the house at 6:20 and drove downtown...since Coach had a 10 minute warmup on my schedule, I figured I would park at State Auto and jog down Broad Street to get to the race. However, I also stopped there because I knew I could use a clean restroom with no line. This situation was inline with my first goal for the day. Not to mention....parking cost was ZERO!

I headed downtown to the Columbus Commons to drop off my bag, and prepare for the race. After I dropped the bag, I hit a porta-potty again (see Goal #1), ran my 50m accels and headed to my corral. I ran my warm-up accels in the 5k corral, so I was all the way at the end of the corrals, and I was supposed to start in A. I made it to corral B, and I was happy with that..so I hung out at the front of corral B. I unexpectedly ran into a friend from Hilliard, and we talked a bit in the corral. I was unexpectedly calm, but a the same time ready to run. I wanted to get the party started, but there was another 20 min in the corral during all the fanfare and stuff. Just.Say.Go.Already!

Mile 1

I went out knowing that during the first mile I was going to look at the Garmin, but not much. I knew that my heart rate would spike and then I would settle into the groove. There was a bit of an uphill, then a downhill to finish out mile 1. I heard the beep and felt the buzzer indicating the end of mile 1 and knew that I could see my average pace on the watch, I was running an 8:39 pace and felt great...but I was concerned that my watch was recording me in zone 5. 

Mile 2

So far I was liking the course change. Some bands to enjoy in mile 2, a small uphill followed by a downhill. There was a water stop, and last October my coach told me to stop at all to ensure that I was staying hydrated. I followed the same guidance in this race. I walked the stop and took the gatorade to ensure I was staying hydrated. I was still in zone 5 by the watch, but I felt comfortable. I opted with slowing a bit as I wanted to ensure that I could run my best the last 5k. However, quick math still told me that I was within my 5% improvement calculated off my 800’s earlier in the week. I kept the pace going, clocking an 8:48 mile.

Mile 3

This was an uneventful mile, just trying to remember to keep form. I think by now I heard my coach tell me, “Eyes Up Greg!” I corrected the head, looked ahead knowing that I was running my race. People were passing, but honestly I started ahead of my realistic goal, but I did so to try to keep the pace going and push hard. Another water stop, another drink. Mile 3 went by in 8:55, and I got my average pace to ~8:45. This is where I wanted it to be, and I thought I could keep it there for the first 10 miles. 

Mile 4

I remember recalling back to last year, at this point in the race I was having foot issues, had already walked, and was frustrated with myself. Not this year, this year, I was on plan and feeling strong. With no water stop, this mile went by in 8:42.

Mile 5

The course made the turn onto Lane Avenue and I knew that this mile was important to me. First, I needed a gel. This was earlier than last year, but I was determined to stay fueled for the last 5k. Second, there was a water stop, needed this to help the gel as well as to stay hydrated....it was warming up nicely. Third, there was 30 foot of elevation gain on Lane Avenue...long, but it was there. Fourth, it was the first time to experience the wind. It wasn’t too bad, as the course was still crowded and there was lots of people to hide behind to block the wind. Mile 5 started the mental conversation with Matteo. he encouraged me to push up the hill, to get the goals. Mile 5 went by in 8:55. Not bad for the elevation and the water stop, and the one lane turn onto High Street. 

Mile 6

I knew that my pace per mile was rising, and I need to do something about that now rather than waiting till later. I pushed myself to keep my pace under my average and even had to dodge the gel station. Normally I take an extra gel (though not my brand), but I’ve never used the extra that I grab. I dodged people and made it through the mile in 8:48. I’m still on-track for an 8:45-8:50 mile average before I hit mile 10. Matteo, my CF champion helped to push through the people, wind and the small uphills in this mile. 

Mile 7

Although being mostly downhill, this mile was the most congested for the last few miles. At beginning of this mile, the quarter marathon course joined the half marathon course. This junction was confusing, and got behind some slower people. There was also some wind to deal with, but with the influx of people...there were more drafting opportunities. I remember reading Coach’s “Catch and Drop” email, and I picked out a person about 20 yards ahead of me, and focused. “Eyes Up” chest out and just trying to catch and drop this guy in a green shirt with blonde hair. I mentally tagged Matteo, told him he was it, and took off to Catch and Drop the guy in green. I got there...pulled up next to him, looked over and said “great run” and went on. I was dying, I was uncomfortable...but I wasn’t going to let him know that. Another mile down, 8:50.

Mile 8

The first 1/3 of a mile was uphill...and after the catch and drop, I was tired. I slowed up a bit and this was the first time that I wondered if I could speed up at mile 10. I really pulled open the mental file box, dug deep and remembered last year. I remembered how it felt to need to pee for 6 miles, I thought I could get through 1 more mile. I thought about taking my third gel of the day, but opted to wait it out. Climbing the first third, led to a downhill, where I let the legs go using gravity to help me recover. This brought me to another uphill and I tried to keep going. I didn’t want to get behind in my pace goal. I knew I was ahead of the pace last year, but I really thought I could get a 1:50. Mile 8 went by in a slow 9:01. I was aggravated, but refused to let it bother me. Mile 8 had a water stop, and another gatorade for me. Whoever filled this cup....WOW, what a waste. I took one drink, and dropped the rest in the trash...cause I didn’t want to get the runners behind me soaked. The cup was 3/4 full. 

Mile 9

We had turned onto Broad and I thought, WHOAH! The wind. It was a left turn onto Broad St, and I was still on the left side of the running lanes because the course was going to take another left...no need to weave if I don’t need to. I was running and outside the corner of my eye...I see Coach. I think I waved or said “Hey Coach” or something like that....but I sure the heck didn’t pull over and talk. I heard some encouraging words then I heard the bull horn. Coach is yelling my name over the bullhorn, “Get uncomfortable Greg” -- Really didn’t she see my face, I was uncomfortable. Seriously though, seeing your coach on the course, yelling for you (notice I didn’t say at you) to do your best...Awesome. I pushed myself, Matteo pushed me, feeling the wind push down my throat and that extra burn...that reminded me of what Matteo might feel with his CF. With the motivation like that, mile 9 went by in 8:47. 

Mile 10

I remember walking this portion of the race last year, still going strong on this day...the only walking was at water stops...but that was planned and it really isn’t a leisurely walking pace. Mile 10 took me past State Auto...Yep, car was still there! After not having a water stop in mile 9, there was one in mile 10 and I remember getting gatorade at this stop. I also remember seeing this one girl on the course that I had seen off and on all day...at this time she was in front of me, so I pushed myself to pass her. I also sucked down my third and final gel. I wanted to push the next three miles. Mile 10 went by in 8:48.

Mile 11

This was supposed to be the start of my push to the end. I had finished my first race, 10 mile done. Now off to finish off a strong 5k. I think I did start to push harder, then found the water stop....I contemplated not stopping, but I figured that I’d stop at this one and then skip the next two. I walked this one, maybe longer than I should have....and tried to recover the heart rate. Did I mention that the Garmin had yet to have me out of Zone 5 for the whole run...I ignored it after mile 3 except for the time where I needed a laugh! Mile 11 took a downhill, then turned into a uphill. I think I saw a JustTri teammate along the course...there might have even been a picture taken. All I know is I was hot, tired, and I needed to push this mile. Mile 11 was a fail in regards to the original plan....I was supposed to negative split the last three miles, but I wanted to do this one faster than mile 10 too...but mile 11 went by in 8:53 -- slower than the last mile. 

Mile 12

I made my goal for this mile to push harder than the last mile, and to get a faster time...I’ll negative split it I told myself. My mental partner, Matteo, encouraged me and I called on his name many times in this mile. Even though I finished this mile with a higher heart rate, I was still 2 seconds slower than mile 11....Ugh, not on goal! I’m still on track for a PR, but not running my race. I wasn’t giving up. Mile 12 went by in 8:55.

Mile 13

Almost done...this mile was always going to be the “tag” mile. I was going to mentally play tag with Matteo and Chase. Chase K. was another source of motivation for this run...he was saved to motivate me on the last mile. I was going to mentally play “Tag” with these to kids...with the ultimate goal to finish this mile in 7:24 or less. However, I just didn’t have it in me. Looking back, I did in fact have my highest heart rates in this mile, it was just an average mile in terms of pace. It was faster than the previous two miles. However, in terms of how I wanted it to go....it was disappointing. Looking back, after the race with time to dwell on it...the heat was the hottest and I had pushed hard the whole race....I can make excuses....but I really think I still dropped the ball here. 

Mile 13.23

The last push toward the finishers chute included striding out, pushing hard and racing a gal that had came up to me and passed me....giving me the motivation to catch and drop her. I figured I was aggravated at not getting my goal time for mile 13, so I wanted to finish strong. I sped up to 6:36 min pace as I crossed the line....I beat that gal. 

In the finishers chute, the sudden stop really effected me. I saw one girl have to held up by medical, and then I realized that I was kind of staggering...and I hoped I wouldn’t have to be held up by a medical volunteer. I focused on standing stall and strong and hoping I could get to water SOON. My only complaint about the race is the need for the medals to be right at the finish line....move them back and give the runners time to slow down rather than stop us dead in our tracks. 

The medal was great, the bag to put food in was needed, and the water tasted great. I got my water, banana, orange, and zone bars and headed to bag check. I got my bag, switched shirts, made my recovery drink (no beer or bubbly for me) and headed out to see coach where I ran past her on the way in. She was still in the same place, and was glad to see me and hear that I PR’d. We waited for another teammate....until we confirmed that he had crossed with my phone. 

We crossed the race course, and even commented on having the team wear bright pink zebra pants to identify us better. I hope she doesn’t actually offer those, unless she is buying!  It’s a rare opportunity to walk back toward your car with your Coach. We talked about some things, and finally split to go toward our own cars. I got a hug and some positive reinforcement for the efforts of the day. I thought about that for a while, and that meant more than the medal. 

Garmin data for the race

What am I most Proud of:

• Pushing myself in my training, no junk miles, and getting a new PR.
• Ability to forget the HR and go on feel and pace for the first 10 miles of the race.
• Ability to push the last bit of the race, catching and dropping so many that didn't speed up at the end.
• Even though the plan fell apart, I still pushed. I may not have negative split the last 5k I did speed up my last mile.
• Work/progress on the race day nutrition. 
• 2:32 PR

What did I learn on race day:

• Matteo, my CF fighter, is an awesome motivation source. Whether my lungs are burning, or my knee is hurting...”talking” to Matteo pushes me further and harder. He will forever be in my mental support folders. 
• Having a purpose is HUGE. My purpose this race day was not as strong as my purpose in October. I haven’t put a finger on why, but I think it was because that PR in October was so huge, and I had to push myself to get it...the PR for this race wasn’t as huge but the effort was the same or more.
• Weather, heat especially, impacts performance. It really wasn’t that hot for a spring day, but when I got back to the car it was 74 degrees. Even the coolest temp on this race day was warmer then the hottest race temp in October. 
• Hydration is key. When I got to coach she noticed salt on my face, an indicator I was dehydrated. When I took a shower that day I could taste the salt in the water. This was a first for me. We may have to look at this and adjust race day nutrition for June/July/Sept. 
• I need to do another field test to get my HR zones set appropriately. I'm not sure when I'll be doing this since I have swim tests this week and getting ready for 8 Days in California next week. I'm sure Coach will get it scheduled. She always does!
• While I’m not saying I don’t want to do a full Ironman distance...I’m struggling with what I find more important...speed or endurance. I want to get my 1:45 or less half marathon! Hmmm...
• Need to get to racing weight. Gains in my running will be directly tied to my weight on race day as much as it is the work put in during training. 

Race Day Nutrition Information:

Time	Information
5:45 AM	Wake Up from slumber
6:10 AM	Jelly and Peanut Butter Sammich
6:20 AM	Off to the event, sipping on AdvoCare Rehydrate to top off electrolytes
7:00 AM	AdvoCare O2 Gold (2)
7:30 AM	AdvoCare Spark / AdvoCare Muscle Fuel
7:45 AM	AdvoCare Rehydrate Gel
7:55 AM	AdvoCare Catalyst (6)
10:10 AM	AdvoCare Post Workout Recovery (Yum!)
Throughout Day	Water and Rehdrate
11:15 PM	AdvoCare Nighttime Recovery, and 7 hours of Sleep!

Capital City Half Marathon : Primary Goal

Last fall, I set a goal for myself for the 2013 Capital City Half Marathon -- 1:44:59. A friend jumped on board with me because she wanted to set a big PR (personal record) and it matched mine. We were doing this together. I wrote her an email where I committed to doing this, committed to doing the training, and committed to running hard on race day. No matter what we were to each run hard on race day, if it meant leaving one another, then so be it...go get your PR.

Then life happened, and my friend -- who honestly was kinda burnt out on road races anyhow -- found TRAIL RUNNING! She set new goals, and I support her in her new goals (in fact I've even done some light trail running this past training season). She is happier in her running endeavors and is using this year's Capital City Half Marathon for a training running for a 50k. I can't tell you how much I support her change of goals, she smiles more now when she talks about trail running. Smiles are better than PR's EVERY.DAY.OF.THE.WEEK!

So what's my goal? I wrote my goal on the door of our house -- I saw it every time that I walked out of the house; however, it just hit me that I didn't think about it every time I walked out of the house. It didn't drive me. I recently questioned my speed, but found that I am as fast or faster than the last half marathon that I ran. I'm going into this race weekend with confidence that I'll PR and with one goal!

What's that goal? NO PORTA-POTTY USE ON THE COURSE. OK, I really wanted to say "No Peeing on the course!" Last year, for some reason I had to go to the restroom when we started the race. I thought I had taken care of all that...but when we got to the starting corral, I needed to go. However, it was too late. I ran 6 miles before I found a porta-potty that was without a line. I guess I wasn't the only one that needed to go! Subsequently some of the races and training runs I did after that race were plagued by this...even up to and including my last long (7 miles) run last weekend.

Yep, that's the goal....No Peeing on the course.

Good luck to my friend Anne, and to all of my JustTri teammates racing CapCity, Rev3 Knoxville, or Rocketman Florida! Race Hard with FEARLESS BELIEF!

Spring Meeting with Coach McCoy

Hmmmm!

 A couple of weeks ago my coach offered up OPTIONAL office hours for our quarterly meeting.  I jumped at the chance for this OPTIONAL meeting. I didn’t think it was OPTIONAL at all. If I have time that I can spend with my coach talking about my training…I’m taking that any time I can get it.

This meeting was MUCH different than the other meetings I’ve had with my coach. The meeting was more relaxed and not just about the next event, or even this year. My first meeting with her was way different, much more specific more about each of us learning each other. My second meeting was focused on the A race last year, and very specific and kinda full of anxiety/excitement/wonder. This meeting was way more relaxed…I took less notes, but I still remember most of our conversation.

We discussed the race this weekend, and I think she might have been pleasantly surprised when I told her that I wasn’t stressing about this weekend’s half marathon.  She asked why? I’m confident, and the 1:44:59 goal isn’t defining me. Last October, the 2:00:00 goal defined that day. This week, I’m confident I’ll set a personal record, and I’m not stressing over it. Coach simply said, “You’re a different athlete.”

We touched on some stuff for this weekend, but then quickly moved on to general training. We talked about swimming and how I disliked getting up at 5:00 to swim…but that is because I don’t sleep enough. We agreed that she’d give me a workout to do for my swim, but if I made it to Master’s Swim…Great. We talked about the bike. Oh how I love the bike. We talked about the improvements that were made over the winter months and the ramifications of those improvements. Short version: I’ll be chasing a new pack! We talked about the run. Oh, the run…

Going into this weekend with FEARLESS BELIEF!

Up until about 2 weeks ago, I was feeling slow…very slow.  I had set this goal of running this weekend’s half marathon with 8 min miles.  I was sure as sure can be that I was nowhere near being able to hold that pace for 13.1 miles. However, I went back to last Octobers training and looked at my times for 800’s and 400’s and I have improved by over 1 minute on my 800’s. I also have had some decent tempo runs in the last month that gave me renewed confidence. I no longer question if I am as strong as I was in October. I’m heading into this race with confidence.


We talked about nutrition and sleep which will be a focus for me over the next couple of months. I want to get to my racing weight. If I want the optimum performance from this body, I really need to get rid of about 20 pounds that I carry with me daily. May is a focus on this.

We talked about races for this year, but spent a few minutes talking about my “A” race:  Rev3 Cedar Point. We talked about the goals and what she wants me to “CRUSH”.

She even approved anything with Chocolate and Peanut Butter (it was my birthday, so I took her a cupcake that Tricia made me). I took this as approval to buy out Giant Eagle’s Reese Cup supply and use that as nutrition….NOT!

Being part of JustTri is a wonderful experience. Training for endurance events with teammates is much easier, being led by such a great coach is awesome, the accountability keeps me going…but the support that Coach Carrie McCoy gives each of her athletes is like she is only coaching you! Thanks Coach!