It has been almost 2 weeks since I ran the RnR Denver Marathon. I have mixed feelings about the race since I finished the race in 3 hours 42 minutes which is my best marathon finish. My previous best was 4 hours and 9 minutes for the Walt Disney World Marathon back in January of 2011.
I am very pleased with my finish time since my most optimistic goal was to try and finish under 3:45. However, at about the mid point of the race I developed blisters that caused me to slow down. On one hand I may have finished under 3:40 or even 3:30. On the other hand, the slower pace may have prevented me from hitting the wall or blowing up and finishing the end of the race at a walk.
I have NEVER felt as strong during a long race as I did during this marathon. I felt great and my pace early in the race reflected this. I reached the half way point under 1:44. This is the fastest I have run 13.1 miles. 2 personal bests in one race.
I credit my strength during the race to the hill and interval training I endured to Dave Manthey and his Runners Edge of the Rockies running group. I was also able to train consistently over the spring and summer. After my Boulder 70.3 race, I trained specifically for the Denver Marathon. I ran 400 miles in 3 months. This is the most miles I have put in for a marathon to date.
I started in the 4th wave since I put 3:55 as my anticipated finish time. I decided to try and run with the 3:40 pace group and see how long I could stay with them. The 3:40 pace group was in wave 2 so I doubted I would catch them. I make final adjustments to my Garmin and iPod. I have a marathon playlist that I often used on training runs. The race starts on a down hill so I had to concentrate on staying at my pace. At 2 miles I reached the first aid station which was staffed by Rocky Mountain Triathlon club and Runners Roost. It was great to see many of my friends handing out water and many cheered for me as I grabbed a drink.
The race winds through downtown Denver and past Coors field. After 3 miles I caught and passed the 3:40 pace group. The 4 mile aid station was staffed by the Arvada West volleyball team. I thought this was poetic since I ran cross country at Arvada West and now I am running a marathon. At about 5 miles we enter City Park and I thought I caught a glimpse of 2 of my hyper fast teammates leading the women's marathon.
The day before the marathon it snowed in the foothills and western suburbs so I anticipated running in cold and wet conditions so I put thick wool socks on. At about 9 miles into the race I started to feel hot spots on my feet. After 13 miles the hot spots became blisters. A few miles later, I felt the blisters on the ball of my left foot pop and my feet were in pain. It felt like I was running on hot sand.
All I could think about was getting to the finish line and possibly seeking some medical attention. I cross the finish line and I see that I had PR'd. I skipped the pictures and grabbed a drink and a bagel and entered the medical tent. I looked and my left shoe was soaked with blood. Once I removed the shoe I could see that the skin had separated and blood was still seeping. The doctor poured peroxide over the wound and carefully laid the skin back wrapped my foot. I left the tent and limped to bag check and back to the finish line to wait for Julie.
The next week was painful but bearable. My doctor was impressed and he probably thought I was crazy to endure such misery. He shook his head and prescribed some antibiotics.
Thinking back I can't imagine how I finished the race let alone set a new personal best.
Friday, October 21, 2011
Wednesday, August 10, 2011
2011 Boulder Ironman 70.3 - Tri Again.
I am racing this event for the third time in 3 years. My performance last year was a disappointment and I want to see if I can do better. Since this is the third time, I will spare the details. I carefully estimated that I would finish the race at about 6:04. This is based on careful analysis of past performance and current fitness. I hope to finish in less than 6:00.
I trained more consistently this year and I have improved my run and swim in particular. I estimate that my swimming has improved by 15% and I have set new personal best times in the marathon, half marathon, ten mile and even the Olympic distance triathlon. I must thank Charley Perez and my teammates from the Rocky Mountain Tri club for my swim improvement. I was also selected for the Runners Roost Race Team (Retail) this year which helped my running by allowing me to train with many fantastic runners.
Blah, blah pre race dinner. Blah, blah, prepare the bike, blah, blah, blah... Time for bed blah, blah...
I figured reveille at 4 am and wheels up at 5 am would get us there in time. Dress, breakfast, pack. I pack more gels in by bento box. I try and add Hammer Endurolytes and orange gel to a Arrowhead brand water bottle. I don't want to try and mess with the capsules on the bike. Next time I will add the Endurolytes to the Perpetuem. I am so nervous this morning, much more so than last year.
Traffic is light and we see a few other athletes on the way up. Once we reach the reservoir I carry my bike to the road to avoid a flat like last year. Once I reach the transition area I hear an official yell, "Transition closes in 15 minutes". Whoops, should have left earlier. So much for my pre-race preparation. Find my spot on the bike rack, set up and head to the beach. No warm up, no snack, no pit stop. Fortunately, it seems this does not turn out to be an issue. Kiss my wife, hug my daughter and line up with my wave. It is interesting to note how nervous the other athletes and I are before the swim. We make nervous attempts at humor with each other. At running races, everyone is in there "zone" and you don't hear this type of banter. The elites had started 30 minutes earlier and I watch Andy Potts exit the water 75 meters ahead of the pack.
We enter the water and wait for the start. More nervous banter. Time to go! For some reason this swim starts out rough for me. The water seems more choppy and I tangle with a few swimmers. After a few hundred meters this settles down and I just swim. I spot the buoys and have a much better time staying on course this year. Swim, swim. Grab the apple, put it in the bag, grab the apple, put it in the bag - see Charley I listened. I follow the buoys and look up and see the finish off in the distance. This swim seemed to go faster. Swim, swim swim. I exit the water and check my watch. 45 minutes! Five minutes better than 2009 and six minutes better than 2010.
Run to transition, wrestle the wet suit off. I feel stronger after this swim and I am actually trying to race out of transition instead of taking a break. My transition time is still pathetic however. Wet suit off, helmet, shoes and sunglasses on. This year I try sun screen. Oops, sprayed the watch. Wipe off the display and accidentally press the stop button. So much for that. I still have the bike computer. Grab the bike, check the tires and NO FLAT!!.
There's Julie and Sara cheering as I head out on the bike course. I head out for 56 miles. I am glad I invested in some new wheels and a tune up. I pass some riders and I am passed by more. I can hear the bikes with race wheels approach and pass. More riders pass me on the climb. I SUCK on the bike. Pedal, pedal, pedal. I have only seen one RMTC team member so far. Bike is working great. Drink hand off goes without a hitch, simply amazing. Beautiful morning for a ride, the foothills are very green from all of the rain. The corn is almost ready for harvest. The last 3-4 miles of the bike loop along the Diagonal are the most difficult for me for some reason. There is not really a climb but this is the part where I struggle. I see some members from RMTC out on the bike course cheering. That is so awesome that they take the time to come to the race and support other teammates.
Pedal, pedal, pedal. I am on the next loop. I see a rider on the shoulder with a flat. I ask if she is ok and she says, "No!". Should I stop? This is a race. There should be a SAG wagon. This does not happen in running races. I have read many accounts of elite triathlon athletes aiding others during races. I hit the brakes and pull over to help. She had changed her tube but she could not inflate it. This seems to be a common problem. She has tried CO2 and a pump without luck. I grab my CO2 and successfully inflate it a little. We try the pump again without luck. I try another CO2 cartridge which inflates the tire and I close the valve. She looks for the valve cover as I start out again. A nice break but I figure it cost me 4-5 minutes.
Pedal, pedal, pedal. I see some more RMTC members riding the course and cheering. So cool. Turn on St. Vrain, pedal and tuck. 40 miles an hour. Yahoo. If I crash, I am dog meat. Another bottle hand off. My hamstrings are staring to tire and my left hand is getting numb. I should be using my aerobars but I just can;t get comfortable in them. There is a 180 degree turn on the course. With my numb left hand I am not able to make the turn and I go off the road. Fortunately, I do not interfere with other riders but I stall and I frantically try and pull out of the pedals. I am able to unclip before I fall but my right quadricep cramps badly. I struggle to get back on the bike and a course marshal runs toward me to assist but I wave him off. Did I mention I SUCK on the bike?
Back on the course and the awful Diagonal. The cramp in my leg wears off quickly. Pedal, pedal, pedal down the reservoir road. Why is there so much auto traffic? Pedal into transition and get ready for the run. Julie yells, "You are doing so well!". Cool!. Another volunteer yells, "You look great". She is lying. I am sweaty and I have snot running all over my face. My bike split is 3:09. Better than ever but still too slow. Only 6 minutes faster than 2009. I hear the announcer congratulate the 5th place elite female finisher. Yes, she has finished and I still have to run 13 miles. Great job Uli!
I feel stronger at this point than other races. Hard work pays off. I have consumed enough gels on the bike so I feel pretty good. I consumed enough liquid that I have to make a stop. The really fast athletes are able to complete the race before their bladders stop them. I have not mastered this yet.
Naturally it is hot at this point but I have trained in the heat. Frank M passes me and we encourage each other. He is on his second lap. I wonder if he will break 5 hours. He does. I actually feel pretty good on the run. Run, run, run. Grab any liquid they pass out at the aid station and walk a little. Grab a wet sponge. A wet sponge on a hot run is about the best thing ever. I put the sponge on in the back of my jersey and the water flows down my back and beyond. The indignities endurance athletes suffer.
Run, run, run. I pass runners that passed me on the bike (because I SUCK on the bike). I still feel strong but the heat and bike ride are taking their toll. I do not feel like I am going to bonk but the Gatorade, water and soda are unsettling my stomach. Run, run, run, drink, change sponges. Hey, is that Joanna Zieger at the aid station? That is so cool! She is one of my favorite athletes. I follow her blog and Twitter. She is so funny. I have to think of something to say the next time through without sounding creepy.
The end of the first lap takes me past the finish area and I see many teammates and their families cheering for me and other RMTC members. Julie and Sara are there cheering too. The have stood in the sun for 5 hours now to support me in this race. I am so blessed to have such a loving family.
It is hard keep running. Normal people walk and seek shade on days like this. The wind has picked up. This lowers the temperature but sucks the moisture right out of you. Walk a little, run, run, run. I struggle to overcome the urge to walk. Run, run, drink, walk, drink, run repeat. I see teammates from RMTC and Runners Roost and we encourage each other. At the last aid station I stop to meet Joanna. I thank her for being out there and I set out for the last mile. I take a sponge from the smallest volunteer ever, a cute 3 year old girl with an earnest expression on her face as she hands me the sponge.
I feel like I am done. There is little left in the tank. Scotty, we need more power. I am a leaf on the wind. I pass Charley on the last turn and he says, "Great job, only a half mile to go". Ug. The last half mile feels like 2 miles.
A 5 meter surge at the finish and I pass 3 people. Someone hands me a hat that had been soaked in ice water. Brilliant! I remove my chip and get my medal and stumble out of the finish area. Julie and Sara are there waiting. I finish in 6:16:29. This is more than an hour better than 2010 and a personal best by 24 minutes. My run time is 2:11. Not bad but could be better.
After looking at the results, I am discouraged since I finished at about the 36th percentile. However, I am satisfied with my effort for this race. I felt strong throughout the event and I felt I was racing more than simply surviving. My swim and bike remain my weaknesses. In the results, my swim and bike times were slower than 80 percent of the field. I finished the run faster than most but it is my strongest event. I like that it is the last leg of the triathlon. Next year I won't enter the Boulder 70.3 since I have done it 3 time. I will attempt to set a new personal best at the Harvest Moon Half Ironman.
I want to thank Julie and Sara for supporting me at this race. It is a long, hot day at a venue that is not spectator friendly. I also want to thank Charley Perez and the RMTC officers and members that gave up a Sunday to support their teammates.
I trained more consistently this year and I have improved my run and swim in particular. I estimate that my swimming has improved by 15% and I have set new personal best times in the marathon, half marathon, ten mile and even the Olympic distance triathlon. I must thank Charley Perez and my teammates from the Rocky Mountain Tri club for my swim improvement. I was also selected for the Runners Roost Race Team (Retail) this year which helped my running by allowing me to train with many fantastic runners.
Blah, blah pre race dinner. Blah, blah, prepare the bike, blah, blah, blah... Time for bed blah, blah...
I figured reveille at 4 am and wheels up at 5 am would get us there in time. Dress, breakfast, pack. I pack more gels in by bento box. I try and add Hammer Endurolytes and orange gel to a Arrowhead brand water bottle. I don't want to try and mess with the capsules on the bike. Next time I will add the Endurolytes to the Perpetuem. I am so nervous this morning, much more so than last year.
Traffic is light and we see a few other athletes on the way up. Once we reach the reservoir I carry my bike to the road to avoid a flat like last year. Once I reach the transition area I hear an official yell, "Transition closes in 15 minutes". Whoops, should have left earlier. So much for my pre-race preparation. Find my spot on the bike rack, set up and head to the beach. No warm up, no snack, no pit stop. Fortunately, it seems this does not turn out to be an issue. Kiss my wife, hug my daughter and line up with my wave. It is interesting to note how nervous the other athletes and I are before the swim. We make nervous attempts at humor with each other. At running races, everyone is in there "zone" and you don't hear this type of banter. The elites had started 30 minutes earlier and I watch Andy Potts exit the water 75 meters ahead of the pack.
We enter the water and wait for the start. More nervous banter. Time to go! For some reason this swim starts out rough for me. The water seems more choppy and I tangle with a few swimmers. After a few hundred meters this settles down and I just swim. I spot the buoys and have a much better time staying on course this year. Swim, swim. Grab the apple, put it in the bag, grab the apple, put it in the bag - see Charley I listened. I follow the buoys and look up and see the finish off in the distance. This swim seemed to go faster. Swim, swim swim. I exit the water and check my watch. 45 minutes! Five minutes better than 2009 and six minutes better than 2010.
Run to transition, wrestle the wet suit off. I feel stronger after this swim and I am actually trying to race out of transition instead of taking a break. My transition time is still pathetic however. Wet suit off, helmet, shoes and sunglasses on. This year I try sun screen. Oops, sprayed the watch. Wipe off the display and accidentally press the stop button. So much for that. I still have the bike computer. Grab the bike, check the tires and NO FLAT!!.
There's Julie and Sara cheering as I head out on the bike course. I head out for 56 miles. I am glad I invested in some new wheels and a tune up. I pass some riders and I am passed by more. I can hear the bikes with race wheels approach and pass. More riders pass me on the climb. I SUCK on the bike. Pedal, pedal, pedal. I have only seen one RMTC team member so far. Bike is working great. Drink hand off goes without a hitch, simply amazing. Beautiful morning for a ride, the foothills are very green from all of the rain. The corn is almost ready for harvest. The last 3-4 miles of the bike loop along the Diagonal are the most difficult for me for some reason. There is not really a climb but this is the part where I struggle. I see some members from RMTC out on the bike course cheering. That is so awesome that they take the time to come to the race and support other teammates.
Pedal, pedal, pedal. I am on the next loop. I see a rider on the shoulder with a flat. I ask if she is ok and she says, "No!". Should I stop? This is a race. There should be a SAG wagon. This does not happen in running races. I have read many accounts of elite triathlon athletes aiding others during races. I hit the brakes and pull over to help. She had changed her tube but she could not inflate it. This seems to be a common problem. She has tried CO2 and a pump without luck. I grab my CO2 and successfully inflate it a little. We try the pump again without luck. I try another CO2 cartridge which inflates the tire and I close the valve. She looks for the valve cover as I start out again. A nice break but I figure it cost me 4-5 minutes.
Pedal, pedal, pedal. I see some more RMTC members riding the course and cheering. So cool. Turn on St. Vrain, pedal and tuck. 40 miles an hour. Yahoo. If I crash, I am dog meat. Another bottle hand off. My hamstrings are staring to tire and my left hand is getting numb. I should be using my aerobars but I just can;t get comfortable in them. There is a 180 degree turn on the course. With my numb left hand I am not able to make the turn and I go off the road. Fortunately, I do not interfere with other riders but I stall and I frantically try and pull out of the pedals. I am able to unclip before I fall but my right quadricep cramps badly. I struggle to get back on the bike and a course marshal runs toward me to assist but I wave him off. Did I mention I SUCK on the bike?
Back on the course and the awful Diagonal. The cramp in my leg wears off quickly. Pedal, pedal, pedal down the reservoir road. Why is there so much auto traffic? Pedal into transition and get ready for the run. Julie yells, "You are doing so well!". Cool!. Another volunteer yells, "You look great". She is lying. I am sweaty and I have snot running all over my face. My bike split is 3:09. Better than ever but still too slow. Only 6 minutes faster than 2009. I hear the announcer congratulate the 5th place elite female finisher. Yes, she has finished and I still have to run 13 miles. Great job Uli!
I feel stronger at this point than other races. Hard work pays off. I have consumed enough gels on the bike so I feel pretty good. I consumed enough liquid that I have to make a stop. The really fast athletes are able to complete the race before their bladders stop them. I have not mastered this yet.
Naturally it is hot at this point but I have trained in the heat. Frank M passes me and we encourage each other. He is on his second lap. I wonder if he will break 5 hours. He does. I actually feel pretty good on the run. Run, run, run. Grab any liquid they pass out at the aid station and walk a little. Grab a wet sponge. A wet sponge on a hot run is about the best thing ever. I put the sponge on in the back of my jersey and the water flows down my back and beyond. The indignities endurance athletes suffer.
Run, run, run. I pass runners that passed me on the bike (because I SUCK on the bike). I still feel strong but the heat and bike ride are taking their toll. I do not feel like I am going to bonk but the Gatorade, water and soda are unsettling my stomach. Run, run, run, drink, change sponges. Hey, is that Joanna Zieger at the aid station? That is so cool! She is one of my favorite athletes. I follow her blog and Twitter. She is so funny. I have to think of something to say the next time through without sounding creepy.
The end of the first lap takes me past the finish area and I see many teammates and their families cheering for me and other RMTC members. Julie and Sara are there cheering too. The have stood in the sun for 5 hours now to support me in this race. I am so blessed to have such a loving family.
It is hard keep running. Normal people walk and seek shade on days like this. The wind has picked up. This lowers the temperature but sucks the moisture right out of you. Walk a little, run, run, run. I struggle to overcome the urge to walk. Run, run, drink, walk, drink, run repeat. I see teammates from RMTC and Runners Roost and we encourage each other. At the last aid station I stop to meet Joanna. I thank her for being out there and I set out for the last mile. I take a sponge from the smallest volunteer ever, a cute 3 year old girl with an earnest expression on her face as she hands me the sponge.
I feel like I am done. There is little left in the tank. Scotty, we need more power. I am a leaf on the wind. I pass Charley on the last turn and he says, "Great job, only a half mile to go". Ug. The last half mile feels like 2 miles.
A 5 meter surge at the finish and I pass 3 people. Someone hands me a hat that had been soaked in ice water. Brilliant! I remove my chip and get my medal and stumble out of the finish area. Julie and Sara are there waiting. I finish in 6:16:29. This is more than an hour better than 2010 and a personal best by 24 minutes. My run time is 2:11. Not bad but could be better.
After looking at the results, I am discouraged since I finished at about the 36th percentile. However, I am satisfied with my effort for this race. I felt strong throughout the event and I felt I was racing more than simply surviving. My swim and bike remain my weaknesses. In the results, my swim and bike times were slower than 80 percent of the field. I finished the run faster than most but it is my strongest event. I like that it is the last leg of the triathlon. Next year I won't enter the Boulder 70.3 since I have done it 3 time. I will attempt to set a new personal best at the Harvest Moon Half Ironman.
I want to thank Julie and Sara for supporting me at this race. It is a long, hot day at a venue that is not spectator friendly. I also want to thank Charley Perez and the RMTC officers and members that gave up a Sunday to support their teammates.
Friday, June 3, 2011
Adventures in Barefoot Running - Part 1.
I am exploring barefoot and minimalist running for a number of reasons including improving my form by changing from a heel strike to a mid foot strike and strengthening my feet. I felt this would be an adventure that would liven up my training. I am, however, apprehensive about subjecting my feet to the abuses of trails and roads but I'll try it and inflict my experiences on anyone interested.
I have attended a couple of presentations by Michael Sandler, the author of "Barefoot Running", and I was impressed by his story and the passion he has for barefoot running. I attended these presentations at the Runners Roost stores in Denver and Lone Tree, Colorado. The one thing he said that most convinced me to try barefoot running was that he is able to run barefoot even though he has a leg length discrepancy like I do. I bought his book and I must recommend it to any runner. The book covers many topics that would benefit even runners not considering barefoot running.
I decided to buy a pair of Vibram Five Fingers as a birthday present to myself. If nothing else they would be great boat shoes particularly for sailing. I then researched the types of Vibram minimalist shoes to determine which one would be the best for running. The Vibram FiveFingers web site (http://www.vibramfivefingers.com/index.htm) was very informative. Based on recommendations by members of the Barefoot Runners Society (http://www.barefootrunners.org/) I decided on the Vibram Five Fingers "Bikila". I believe these are named after Abebe Bikila who won the Olympic Marathon in 1960. He ran it barefoot.
I went to the Lone Tree Runners Roost store since it is close to where I work. I asked about the Vibrams and they said they only carried the Bikila. Excellent. I have to wonder how the staff feel about selling these. I must apologize but I cannot remember the name of the gentleman who helped me but I cannot say how much I appreciated his patience. He was great and a credit to Runners Roost. I had to try on 3 different pairs since they must fit very snug. Each time, it would take five minutes to try and put my toes in the "fingers". I hope this improves with practice.
My goal is to complete the 2011 Bear Chase 10K in my Vibrams.
Run 1 in the Vibrams - 0.3 miles around the driveway and up the street.
Run 2 - 0.8 miles around the block on pavement. I noticed that my cadence was faster. I could feel my feet striking on the outside of my foot and ahead of my heel. I liked the spring I could feel in my stride. My pace was slower than normal but my breathing was fast. RPE was high for this pace.
Run 1 BAREFOOT! - 1.1 miles on pavement. I ran on the street 1/2 mile out and back. The pavement was free of gravel and I really paid attention to where I would put my feet. It took me 9:42 to cover the 1.1 miles. Again, I liked the spring in my step. RPE was not too bad. I finished the run and my feet did not fall off. I immediately noticed that my feet felt hot and I had some blisters on my toes. No one mentioned this as a hazard. I put my shoes on and ran 6 more miles without a problem.
I have attended a couple of presentations by Michael Sandler, the author of "Barefoot Running", and I was impressed by his story and the passion he has for barefoot running. I attended these presentations at the Runners Roost stores in Denver and Lone Tree, Colorado. The one thing he said that most convinced me to try barefoot running was that he is able to run barefoot even though he has a leg length discrepancy like I do. I bought his book and I must recommend it to any runner. The book covers many topics that would benefit even runners not considering barefoot running.
I decided to buy a pair of Vibram Five Fingers as a birthday present to myself. If nothing else they would be great boat shoes particularly for sailing. I then researched the types of Vibram minimalist shoes to determine which one would be the best for running. The Vibram FiveFingers web site (http://www.vibramfivefingers.com/index.htm) was very informative. Based on recommendations by members of the Barefoot Runners Society (http://www.barefootrunners.org/) I decided on the Vibram Five Fingers "Bikila". I believe these are named after Abebe Bikila who won the Olympic Marathon in 1960. He ran it barefoot.
I went to the Lone Tree Runners Roost store since it is close to where I work. I asked about the Vibrams and they said they only carried the Bikila. Excellent. I have to wonder how the staff feel about selling these. I must apologize but I cannot remember the name of the gentleman who helped me but I cannot say how much I appreciated his patience. He was great and a credit to Runners Roost. I had to try on 3 different pairs since they must fit very snug. Each time, it would take five minutes to try and put my toes in the "fingers". I hope this improves with practice.
My goal is to complete the 2011 Bear Chase 10K in my Vibrams.
Run 1 in the Vibrams - 0.3 miles around the driveway and up the street.
Run 2 - 0.8 miles around the block on pavement. I noticed that my cadence was faster. I could feel my feet striking on the outside of my foot and ahead of my heel. I liked the spring I could feel in my stride. My pace was slower than normal but my breathing was fast. RPE was high for this pace.
Run 1 BAREFOOT! - 1.1 miles on pavement. I ran on the street 1/2 mile out and back. The pavement was free of gravel and I really paid attention to where I would put my feet. It took me 9:42 to cover the 1.1 miles. Again, I liked the spring in my step. RPE was not too bad. I finished the run and my feet did not fall off. I immediately noticed that my feet felt hot and I had some blisters on my toes. No one mentioned this as a hazard. I put my shoes on and ran 6 more miles without a problem.
Wednesday, April 20, 2011
Sailing Saturday
Last Saturday, April 16th, I had the opportunity to participate in a sailing class offered by Jim Young and hosted by the Bow Mar Yacht Club at the Bow Mar lake (aka Tule Lake) in Littleton. Jim Young has coached sailing teams for many years. He has coached teams in Pan American games as well as the Olympics. One of the members of the yacht club had been awarded the instruction by donating to the Colorado Sailing organization. Five boats including four Snipes and my Laser (pictured) participated. A Snipe is a two person sloop rigged boat that includes a main sail and a jib sail. My Snipe was not available due some hull damage and lack of crew so I got my Laser out. The Laser is fun to sail but it can be somewhat unstable especially in a jibe. Since it is a small boat you are close to the water and you can really feel how the wind and sail interact. I have been sailing for only about 6 years so I am still learning since I can only sail a few times a month during the summer. I have been able to participate in local regattas and races where I am steadily improving my skills and finishes.
Jim discussed his sailing history and described how boat handling is so important to racing. He wanted to stress boat handling more than racing tactics since if you can't handle the boat, you can't race. He answered many questions asked by the other members and then it was time to sail. The wind was brisk and chilly but not too bad for spring. Jim got into his motor boat and we launched our boats.
He set out a buoy or mark and he told us to sail turns to port around his boat and the mark. He would move his boat closer or further from the mark in order to increase the windward or leeward legs. As is common in Colorado, the wind shifted constantly which meant you had to constantly change your approach to the mark. You had to be aware of your boat and and the mark since this was changing. This forces you to sail "your own boat". Jim showed be a better way to sit in my boat that facilitated faster shifts to port and starboard and I tacked. Since the Laser does not have a keel, your body weight is vitally important to keeping the sail vertical. If you do not adjust quickly, you end up in the water.
We sailed within arms reach of each other as we jockeyed for position for the best tack at the mark. We made dozens of turns in the couple of hours we sailed. In a race you might make only 3 to 7 turns. After a couple of hours I was wrung out from the shifting and hiking. The Laser requires you to sit with your knees bent and under stress the entire time. There was no long down wind leg to stand and shake them out. Hiking requires holding the main and leveraging you weigh to counter act the wind in the sail. This can hammer your quadriceps. I have not been able to run for days since my quads hurt so bad.
Sailing requires concentration and attention to detail. You are constantly trying to determine the wind direction in order to trim your sails or tack or jibe to take advantage of shifts. In the right wind it can be as demanding as running.
Jim called it a day and we sailed for the beach. He answered more questions on techniques and tactics and I was impressed with his detailed knowledge of the aerodynamics of sailing. He presented sailing concepts clearly and succinctly. I hope to remember all I learned and to use it in more races this summer.
Monday, February 21, 2011
Why I Run
I guess everyone who runs and blogs at some point will post a
"Why I Run" entry. I think that while these posts can be seen as
self serving they give you an opportunity to ask yourself a
question that every runner has asked themselves at some point.
I actually really enjoy reading these as I find them inspiring
or they describe an aspect of running I had not considered.
I run because...
... running is about setting goals and striving to achieve
them. I don't believe I have run my fastest marathon or
half-marathon or 10K yet. I can reach these goals by running
further each week, month or year. I can working harder on
the track or running up the hills.
... I enjoy discovering new places to run or exploring new places.
The best thing about running with Runner's Edge was running on
trails I never would have found. Running in the Disney Marathon
gave me the opportunity to see parts of Disney World you don't
normally get to see. Some of my favorite runs have been on parts
of the Highline Canal trail I had not found before or during
changes in season. My "bucket list" of races include the New York
and London marathons because a marathon is a unique way to see a
new city.
... I enjoy the feeling of running fast! I love the feeling of the air
flowing over my body. I feel more alive when I am really running flat out.
One of the best experiences in running is sprinting into the stadium at the
University of Colorado at the end of the Bolder Boulder 10K.
"Why I Run" entry. I think that while these posts can be seen as
self serving they give you an opportunity to ask yourself a
question that every runner has asked themselves at some point.
I actually really enjoy reading these as I find them inspiring
or they describe an aspect of running I had not considered.
I run because...
... running is about setting goals and striving to achieve
them. I don't believe I have run my fastest marathon or
half-marathon or 10K yet. I can reach these goals by running
further each week, month or year. I can working harder on
the track or running up the hills.
... I enjoy discovering new places to run or exploring new places.
The best thing about running with Runner's Edge was running on
trails I never would have found. Running in the Disney Marathon
gave me the opportunity to see parts of Disney World you don't
normally get to see. Some of my favorite runs have been on parts
of the Highline Canal trail I had not found before or during
changes in season. My "bucket list" of races include the New York
and London marathons because a marathon is a unique way to see a
new city.
... I enjoy the feeling of running fast! I love the feeling of the air
flowing over my body. I feel more alive when I am really running flat out.
One of the best experiences in running is sprinting into the stadium at the
University of Colorado at the end of the Bolder Boulder 10K.
Friday, January 14, 2011
A Magical Race
This was my second time running the Walt Disney World Marathon.
I ran this marathon in 2008 as my very first marathon and I
have painful yet fond memories of the experience. The course
is mostly flat and at sea level so my goal was to try and set
a new personal best for a marathon and to possibly complete it
in under 4 hours. Since I was trying for a personal
best I did not stop for pictures at landmarks or with characters.
I wouldhighly encourage anyone else to stop for pictures since it
is a unique setting.
Training for this marathon had gone well since Denver
experienced a mild winter. I had a strong base after training for
triathlons and half marathons during the fall. NPR got me through
a lot of long miles.
We arrived in Orlando on Thursday before the race and visited
the Expo to get our packets and purchase race swag. The Expo was
crowded but I have to say that the Rock and Roll Denver Expo was
better. I did not find a running store there that could compare to
Runners Roost.
On the night before the race I found that I had left my water
bottle and Hammer gels at home. My wife Julie was running the Goofy
Challenge which means she had already run a half marathon that
morning and she would run a marathon the next day. She gave me a
get and I had sport beans. I figured that I would get gels, sports
drink and fruit along the course.
We sent multiple, redundant alarms and they went off all too soon.
I never sleep well before a race but adrenalin and caffeine make up the
difference. We had to dress warm since it was 40 degrees out.
We took two buses to the start. The start area had a jumbo tron and
everyone could see the commentary and characters.
Mickey Mouse gave us the start countdown and we were off.
I looked and saw that I was behind the 4:15 pacer so I needed
to make upsome time to catch the 4:00 pacer. I ran at a good pace
and I had to zig and zag around other runners to maintain my pace.
The course starts in the Epcot parking lot and returns to the park
after a 4 mile loop. We ran through the entrance and under the
Spaceship Earth globe. The park was lit up and there was great
crowd support even at 6 AM. We ran through the World Showcase
and exited between Mexico and Norway. We are now on our way to
the Magic Kingdom.
I covered the next 6 miles at my goal pace and I still felt
great. We entered the Magic Kingdom and I turned a corner on to
Main Street and the sight took my breath away. There was the
iconic castle and Main Street was surrounded by cheering cast
members, characters and spectators. I start running faster.
The course runs through Tomorrow Land and then through the castle.
We run through Frontier Land and out of the park. Outside of the
gates Jack Sparrow and his crew.
Half way done in less than 2 hours. I am still on pace as we
pass the Grand Floridian Resort on our way to the Animal Kingdom.
So far the Powerade and Sports Beans have sustained me and I feel
good until about mile 16. My feet are starting to hurt from the
pounding and I am starting to feel fatigue. My pace starts to slow.
After 18 miles I am through the Animal Kingdom. It's time to
take off the jacket and switch to the Marathon mix on my iPod. The
next 3 miles are tough since there is not much to see between the
Animal Kingdom and Hollywood Studios. After 20 miles I am still
barely on pace to finish under 4 hours. There is a hill as you run
up the exit ramp before the entrance to Hollywood Studios and it
takes a toll at this stage of the race. I struggle to maintain my
sub 4 hour pace.
Cast members hand out chocolate. This is always the best tasting chocolate no matter where it comes from. I exchange greetings with some other runners from Colorado. The course goes through a tunnel that has windows that allow you to see where some costumes are made for various Disney productions. The crowd support in Hollywood Studios is great.
After Hollywood Studios I am 3 miles from the finish. My feet hurt and I am very tired. I can feel a blister starting to form. My pace slows more and a sub 4 hour time does not look possible today but a new PR is still within reach. I just have to hang on until Epcot and try and push the last mile.
At last I reach Epcot again with 1 mile to go. I change to my Finish mix and try to run faster. I note the countries I pass and struggle to keep pace. I run out of the World Showcase, through Future World and under Spaceship Earth again. Finally there is the finish line. My chip time is 4:09:03 which is my new personal best by 10 minutes. This is also an hour faster than my first WDW marathon.
After I finished I watch other finishers and wait for Julie. I cheer her to the finish. I am so proud of her for completing the Goofy Challenge. 39.3 miles in 2 days is an amazing
accomplishment.
I ran this marathon in 2008 as my very first marathon and I
have painful yet fond memories of the experience. The course
is mostly flat and at sea level so my goal was to try and set
a new personal best for a marathon and to possibly complete it
in under 4 hours. Since I was trying for a personal
best I did not stop for pictures at landmarks or with characters.
I wouldhighly encourage anyone else to stop for pictures since it
is a unique setting.
Training for this marathon had gone well since Denver
experienced a mild winter. I had a strong base after training for
triathlons and half marathons during the fall. NPR got me through
a lot of long miles.
We arrived in Orlando on Thursday before the race and visited
the Expo to get our packets and purchase race swag. The Expo was
crowded but I have to say that the Rock and Roll Denver Expo was
better. I did not find a running store there that could compare to
Runners Roost.
On the night before the race I found that I had left my water
bottle and Hammer gels at home. My wife Julie was running the Goofy
Challenge which means she had already run a half marathon that
morning and she would run a marathon the next day. She gave me a
get and I had sport beans. I figured that I would get gels, sports
drink and fruit along the course.
We sent multiple, redundant alarms and they went off all too soon.
I never sleep well before a race but adrenalin and caffeine make up the
difference. We had to dress warm since it was 40 degrees out.
We took two buses to the start. The start area had a jumbo tron and
everyone could see the commentary and characters.
Mickey Mouse gave us the start countdown and we were off.
I looked and saw that I was behind the 4:15 pacer so I needed
to make upsome time to catch the 4:00 pacer. I ran at a good pace
and I had to zig and zag around other runners to maintain my pace.
The course starts in the Epcot parking lot and returns to the park
after a 4 mile loop. We ran through the entrance and under the
Spaceship Earth globe. The park was lit up and there was great
crowd support even at 6 AM. We ran through the World Showcase
and exited between Mexico and Norway. We are now on our way to
the Magic Kingdom.
I covered the next 6 miles at my goal pace and I still felt
great. We entered the Magic Kingdom and I turned a corner on to
Main Street and the sight took my breath away. There was the
iconic castle and Main Street was surrounded by cheering cast
members, characters and spectators. I start running faster.
The course runs through Tomorrow Land and then through the castle.
We run through Frontier Land and out of the park. Outside of the
gates Jack Sparrow and his crew.
Half way done in less than 2 hours. I am still on pace as we
pass the Grand Floridian Resort on our way to the Animal Kingdom.
So far the Powerade and Sports Beans have sustained me and I feel
good until about mile 16. My feet are starting to hurt from the
pounding and I am starting to feel fatigue. My pace starts to slow.
After 18 miles I am through the Animal Kingdom. It's time to
take off the jacket and switch to the Marathon mix on my iPod. The
next 3 miles are tough since there is not much to see between the
Animal Kingdom and Hollywood Studios. After 20 miles I am still
barely on pace to finish under 4 hours. There is a hill as you run
up the exit ramp before the entrance to Hollywood Studios and it
takes a toll at this stage of the race. I struggle to maintain my
sub 4 hour pace.
Cast members hand out chocolate. This is always the best tasting chocolate no matter where it comes from. I exchange greetings with some other runners from Colorado. The course goes through a tunnel that has windows that allow you to see where some costumes are made for various Disney productions. The crowd support in Hollywood Studios is great.
After Hollywood Studios I am 3 miles from the finish. My feet hurt and I am very tired. I can feel a blister starting to form. My pace slows more and a sub 4 hour time does not look possible today but a new PR is still within reach. I just have to hang on until Epcot and try and push the last mile.
At last I reach Epcot again with 1 mile to go. I change to my Finish mix and try to run faster. I note the countries I pass and struggle to keep pace. I run out of the World Showcase, through Future World and under Spaceship Earth again. Finally there is the finish line. My chip time is 4:09:03 which is my new personal best by 10 minutes. This is also an hour faster than my first WDW marathon.
After I finished I watch other finishers and wait for Julie. I cheer her to the finish. I am so proud of her for completing the Goofy Challenge. 39.3 miles in 2 days is an amazing
accomplishment.
Subscribe to:
Comments (Atom)