26 Jul 2015
Race Day: Sunday, July 26, 2015 – 8am
The Chisago Lakes Triathlon had a name change this year and now it is called the Toughman Minnesota Triathlon. Now, this name is stupid and I won’t ever wear a shirt that says “Toughman” on the chest. Just dumb. Ironman at least has the history behind the name…
Anyways, I do Chisago every year and it is my annual long course triathlon. This year, however, I had big expectations with my time and performance. I wanted to do top 5, but that was a tall order after seeing the Minnesota Tri News preview. I thought that top 10 would be an awesome goal. I thought that under 4:20 would be a possibility and 4:15 would be the perfect day. Going into race week, I was feeling pretty good. My training has been on point and I was getting really good training in since the big string of races in June. The only glitch was the Park Point 5-miler. I was expecting to have a decent time, but my pace on the hot, hot race day was sluggish. This made me scared for the half marathon at Chisago.
The weather was looking nice and I got a perfect swim in the day before the race while we were picking up the packets. The lake was terribly warm and weedy, though, and that was pretty nasty without a wetsuit! I got to sleep super early and was feeling very fresh by the time I woke up on Sunday.
Chisago is always very competitive, and I was excited to be starting in the elite wave and to be racing with the big dogs up front. Last year, I placed 20th, for instance. My plan for the swim was to find a pair of feet and stick with them. When the gun went off, it was a frenzy. There were lots of arms flailing and legs kicking and I felt so uneasy. A front pack broke away and I was frustrated to be out of reach. There was no way to bridge that gap…
I settled in to a reasonable pace and got near the first turn buoy. I was with a few other dudes on the far stretch and noticed that fellow Duluth-area long course triathlete Jason Crisp was right next to me. Perfect, I thought. I knew he was a decent swimmer and was very consistent, therefore making an ideal candidate to draft off of. I tucked in behind him and stayed for the ride. However, by the second turn buoy onto the home stretch, I felt like I was expending a lot of energy trying to follow his bubbles. We broke off from each other and I just tried to kick it home. It was starting to get steamingly hot inside of my wetsuit and I thought to myself how getting out of my wetsuit in the water would be wise. I could get out of my wetsuit quicker because the water wouldn’t have drained out yet, I could splash some fresh water on myself, and then I wouldn’t have run up that terrible transition hill in my hot, black wetsuit.
When I finally got to shore, I ripped my arms out of the wetsuit and had a major struggle getting it off of my ankles. It was terribly embarrassing because people on the shore could see me flopping about and kicking and athletes on either side were blazing past on their way to the bike.
After the wetsuit debacle, I had a hasty transition to my bicycle. It was nice to just throw my wetsuit down and grab my speed machine! Onto the bike, I started off aggressive. It’s a little technical on a bike path on the start and I was making some strong bike moves. Once onto the road, I was mixed with short course athletes. This was somewhat troublesome because I felt the need to overtake every person in front of me. It was hard to limit. I did calculations at 30 minutes into the ride and knew I was around mile 13. That puts me at 26mph early into the race. That is dangerous. I told myself to soft pedal and to go easy and to limit my efforts because the final 10 miles were bound to be hard.
The first 30 miles or so are so flat and fast. Every road is perfectly paved and there are no hills. There are quite a few directional changes, however, so if it’s windy it can be challenging. This day brought no wind, which meant that I was cranking. By mile 25, I was right around one hour. Yikes. I was feeling so good and was seemingly abiding by my strategy of having an even race, leaving some juice on the bike course, and going into the run with enough spring in my step to run fast. I got a tip that I was in 3rd place, and that made it hard to slow down. If I’m feeling good, why should I cognitively slow down to a speed that I think is more sustainable?
The course then descends quite a bit to the river valley. We pass the bottom of Wild Mountain and then climb all the way back up. I felt really good on the hill, and it seemed much smaller than before! I kept spinning wonderfully, and was tracking along at 25mph each time that I could make a calculation. At mile 50, my watch said 1:59. Smokin’. I figured that I should slow down a bit, or at least make certain that my legs will feel good onto the run, for the last bit of the course. My legs weren’t feeling terrible. In fact, they were feeling pretty good! The long and hard ride was taking a toll, and I was getting pretty uncomfortable. Just general discomfort. I’d been rolling in the aero position for a long time and my back and neck and taint were starting to feel it. Legs good, though.
I hopped off the bike still in third place. The bike ride was lonely. I passed one person at mile 40 or 45 and that was the only person I saw after the short course split. Starting the run, I felt good.
My legs were turning well and I was ready to lay it down. I knew I was in the money for my goal time of 4:19 as long as I could keep my half marathon under 1:30. Easy. That’s slow. I wanted 1:25. 6:15 pace. The first mile was 6:40 or so. The second was 6:15 and the third mile was 6:15. Perfect. Keep rolling.
At mile four, I started feeling pretty crappy. Just a wave of fatigue and I couldn’t push off of my feet. It was mental, though, and I pushed right through it. The meat of the race is right here. My pace was slowing, though. Slowly and surely, and I was struggling to stay under 7 minutes per mile. It was a constant mental game to push through these waves of fatigue. This didn’t feel like the marathon, where you inevitably slow down and feel worse and worse and more tired and stiff and sore. This was just like “body stop running you’re too tired” and then as much mental fortitude that I could muster in order to ignore those signals.
I was all alone. I saw the leader near the top of lollipop section of the run course and he was cruising. Way up there. Still in third, I became curious to where I was at. A guy on a bike said I was running second place down and that fourth was way back and that I was looking really good. Well, I wasn’t feeling good!
On the gravel lollipop section, I missed a water stop and took the gel down straight up. Luckily, a guy had freezing cold water in cups from his driveway, and that was a nice boost. Getting back to the lollipop stem, I was very curious to take stock on who was back there. I saw a few dudes, but nobody that looked to be running me down fast. Little did I know the fourth place runner was on the lollipop section and running me down big time.
By mile 8, I was not feeling good at all. Luckily, my pace was at a constant 7 minutes per mile or just a bit under. I kept chugging along. I felt like there was no way that I was going to catch the second place guy. I wasn’t making up much time. At this point, I just wanted to finish in third. Podium would be sweet! Each corner slowed me down so bad and I’d have to talk myself into getting back into a decent pace. How strenuous.
Then, I had a sense. I looked back and saw fellow Duluth-area long course triathlete Paul Rockwood. Paul is racing Ironman Wisconsin in my age group and has been racing really well this year. He gets faster at Madison every year and deserves to click his ticket to Kona. I think Paul will go under 9:45 or even 9:40. He is a beast runner and was certainly running me down. At mile 11, he caught up and started chatting. He crashed on the bike and was bleeding from his arm and leg. I couldn’t even talk. He then sped ahead out of sight. That’s how fast and strong he was running… he just dropped me like nothing. How many people are behind me? I questioned.
Two more miles and I was at least in fourth. Fourth is solid. I needed to stay in fourth. I can’t get passed twice after being in third place for 60 miles. I had another sense and sure enough, there is someone behind me. I picked it up with a quarter mile left with the great fear of getting passed on the final stretch. Thunder Bay, Ontario resident Jon Balabuck finished seconds behind me.
I felt pretty good after finishing. Of course, the half ironman takes a toll on one’s body, and compression socks and sitting down felt pretty nice. I was totally jacked up about 4:19 and fourth place completely shattered my expectations. The frustration was with the run. It is frustrating to get off the bike, have a “slowest possible” time in my mind of 1:30, and then run 1:29 and a lot of seconds. Regardless, I thought I could run 4:19 and that’s what I ran.
Chisago was a perfect tune up for Madison, but I don’t think the hard bike strategy will fly with the full distance triathlon.
Shoes: Saucony Kinvara size 11.5
Bike: Specialized Transition
Wheels: Profile Design 78
Food: Bike: Cherry Coke Honey Stingers, 2 gels, ~40oz Gatorade, ~20oz water; Run: 2 gels
22 Jun 2015
Race Day: Saturday, June 20, 2015 – 7:45am
Another Grandma’s weekend is in the books. This is where it all started and Grandma’s and the Gary Bjorkland Half Marathon hold a special place in my heart and my legs. This year, during my second road marathon, I shaved 9 minutes off of my time last year for 2:48. I trained for faster, I can run a road marathon faster, but a huge PR is a huge PR no matter what way you look at it, and I am happy with the results!
A few months ago, I wanted to prioritize my race schedule to get a better perspective on things. That’s the type-A triathlete shining through, I guess! Ironman Madison is first priority, of course, then Chisago half-iron, then Grandma’s, then Buffalo, then scattered smaller races and anything else I can jump into. With two triathlons in front of Grandma’s, I think I maybe skewed my training program a little more bike heavy than run heavy. In the months leading up to Grandma’s, I think I slowly tapered off of running compared to the volume I was putting in in March and April and did a little more biking and swimming. Also, I feel like I edged back from “frinjury” (my hybrid word for being on the fringe of injury), and wanted to feel healthy on the run over being that much more fit. Compared to my training partner Nick, either he got faster or I plateaued off a little bit. Trail racing in early May, anyways, I was a bit closer to him than the early June races. Plateau? Who knows. But looking at the logs, my long runs were spotty and weekly volume was slightly down. Also, I put an emphasis on early season tris… Grandma’s was the third weekend of racing in a row. Did that have any negative effect on my energy levels for a marathon? Hard to say.
I tried a different training plan after reading an article on the internet. Renato Canova trains his elite athletes by having them run real long and fast – “specific endurance”. I thought that this may be a fun, albeit perhaps a little risky, method of training, so I adopted a training program. Based off of last year’s training, I figured if I could do my daily hour jog, plus two hour long run every week, plus speed work in the form of NMTC Wednesday trail race series, then doing four “Canova workouts” would put me on track for a massive PR. Doing some estimation, I figured that I could run a 2:43 if I nailed four Canova workouts, spaced around a month apart, in increasing distances, all at 6:15 pace (race pace for a 2:43). In February, 12 miles at 6:15 pace. In March, 15 miles at 6:15 pace. In April, 18 miles, and in May, I’d do 21 miles at goal pace. Each workout went pretty well. Besides the very first 12 miler, which was right on pace and pretty much perfect, each Canova workout had some minor flubs (off pace slightly, had to poop, dropped out a half mile, bumped the 21 down to 20 miles). However, I recovered from each workout pretty well and felt good about my effort. I felt confident that each Canova workout was setting me up perfectly for a 2:43.
Grandma’s weekend is always hectic. Duluth Running Co. is always super busy, and in the past, it’s all hands on deck at the marathon expo, which we staff from 5-9pm plus all day setup on Thursday, then around 9am-10pm on Friday. Standing all day on the concrete floor is not the best pre-race ritual. It’s always very draining and stressful! This year, though, we put more into the store, and I was at the shop. The hours weren’t much different, but it was a little more laid back and I didn’t feel as drained by the end.
On race morning, I woke up and did the ritual. Mountain Dew, a little foam rolling, a bit of cereal and got everything together. The weather was looking dicey. Thunderstorms, swirling winds, and the occasional downpour was forecasted. It was cloudy as Kyle, Stacie, Nick and I left for the University of Minnesota-Duluth to take the bus out to Two Harbors.
We were joking around on the bus and everybody was ready to race. When we arrived, it was raining. I had a garbage bag on my body and a plastic bag on my head. After dropping my drop bag off, we all stood in line for the bathrooms for a long time. It got very nerve-wracking when with 5 minutes until race time, we were still in line. With about 2 minutes until 7:45, I got my chance and did my business as hastily as possible. Then, I hopped a snow fence and ran in the ditch to get near the front. I started the race in between the 3:15 and 3:05 pace groups… not ideal, but Nick preaches to go slow the first two miles. I wanted to hit 6:15 every single mile.
Weaving through people, I hit my first mile at 6:51. Ok, time to crank it up, I thought. Luckily, while making my way through the crowds, I hit miles 2 and 3 at 6:15 on the nose for each one. Just hold that pace and I’ll be in the cut! Clicking off miles, I was pretty much on track at the 10k mark. My pace was around 6:18 on average, so I went under goal pace for a few and almost equalized the slow first mile. Also, I was feeling good and fresh and had good form. I remember thinking that it was good that I got that 10k done first, and now it’s just 20 more miles to go.
I think it was mile 9 that was a little slow. I don’t know why, but I came in a bit behind after clicking off some great miles up the shore. Onto mile 10, I felt a fart coming on and knew that I could definitely poop. My worst fear, as I had some pooping issues on a lot of long runs and a few of my Canova workouts even. Maybe that’s a diet thing… Either way, I saw a toilet ahead and decided that I could probably poop fast at this point and that if it was empty, I’d go for it. It was, and I did. It was a quick poop, but resulted in a second slower mile in a row. I think I set my poop PR, too, with a sub 60 second dumper.
At mile 10, I calculated that I needed to be at 1:02:30 or so. My watch read 1:04:04 as I split it. I can make it up, though, I thought. All it takes is a few 6:10 minute miles and I’ll be back on track… plenty of real estate. Going into the half, I was over two minutes off.
After the half mark, I got into a nice groove and started to really micromanage the race. Once I get into Lakeside past Brighton Beach, that’s when the race really gets good, I thought. I was clicking off some good fast miles and next thing I know I can see the merger onto London Road. At this point, perhaps mile 18 or 19, I was feeling a little bit sore. Things were starting to crop up, but I felt strong regardless. I know my calves were getting yoked, but my feet were feeling OK and my big muscles like hamstrings a quads were firing off just fine. After I passed Lester River, I started feeling pretty run down. The mental game was kicking in despite a lot more screaming fans. I had to really focus on getting to mile 20, because I knew Angela and a few friends were there watching. After passing 57th Avenue, there was no mile marker. It must be 47th Avenue, I thought. So I was counting the blocks as they went by. 10 blocks later, and I heard a cheering squad and saw the 20th mile marker. It was a huge boost seeing them, but I didn’t know what to do, so I flashed a quick smile and kept running.
Lakeside, and specifically running past Lakeshore old folks home and Glensheen, has historically been where I start really feeling bad and falling apart. Lakeshore went by with no problems, and then it’s a long straightaway where you can see Lemondrop hill looming in the distance. I was starting to get really tight at this point. Running was becoming labored and I could feel my form deteriorate. Glensheen went by with no problem, but I could feel my pace slip a bit as people passed me. I went slow up Lemondrop, but recovered somewhat quickly and knew that it was all downhill to the finish. Time to wrap it up!
Duluth Running Co. is the best boost because there is always a booming crowd cheering my actual name. That helps. Running down London Road, my mental state was not good. I wasn’t pushing at all and my pace was slipping for sure. I could feel it, too, but didn’t feel like pushing. I scooted up the avenue to Superior Street and ran towards Duluth Running Co. with nice form. You get that hair-stands-on-the-back-of-your-neck feel with the screams and the yells, and that helped for sure. Bring it home, bring it home. My legs hurt. My left one was seizing up, I thought the IT band would flare up, it didn’t really, but I could feel everything being strained to the max.
My right side felt OK, but definitely hurt! I was taking Powerade at every station because I thought I’d cramp up. At Fitgers, mile 24 I believe, I took a little too much Powerade and it sloshed down my throat into my stomach. I could feel it jostling around with my three gels and I got the feeling of throwing up. If I burped, I’d yak. I slowed my pace to avoid embarrassingly throwing up on Superior Street. All of Superior Street was pure pain. I wasn’t even running that hard, but just felt like if I pushed it, I’d probably yak. The feeling subsided at mile 25 as we turned onto 5th Avenue West. I burped and it felt good. So I jetted around some people and ran hard down the avenue and over the bridge.
Just bring it home… I looked at my watch and was feeling pretty good about the time, but I never realize how long it takes from the Aquarium. The wind seemed howling right when you turn by the Bay, but it wasn’t bad. I tried to push it and keep my stride nice and strong, but I definitely wasn’t running too fast.
I brought it home on the home stretch… thought I heard my name a few times but kept my eyes focused on the finish line.
Right when I finished, I did my celebration thing and did a few weird jog strides and kept walking. 2:48:15 was the final chip time.
One year of training yielded a marathon time nine minutes faster, which is awesome. I was less than 5 minutes off of my goal time… around 11 second per mile. The race went pretty much as good as it could have. I don’t think I left much out on the course. A few seconds per mile here and there and maybe I’d be walking down Superior Street. Hard to know. All I’m thinking about now is what sort of a training block should I construct to have the fastest half-ironman time I possibly can. I’ll do Grandma’s Marathon once again next year if I can help it. I think I can run under 2:40.
Shoes: Saucony Kinvara 5 size 11.5
Food: Honey Stinger Strawberry Kiwi (Mile 7), Gu Roctane Blueberry Pom (Mile 14 or 15), Hammer Gel Tropical (Mile 22 or 23??)