Killer Climbs—Day Two

Subtitle—Voices.

Laying in bed last night, the voice was one of my internal ones, “You really should run before riding, just like yesterday. Don’t be a loser, get up and put one foot in front of the other.” To which another of my internal ones countered, “Yeah, but what about my trip motto, ‘train, don’t strain’?”

Whenever I go to bed unsure of whether to get up and run at 5:45 a.m., I sleep a little late, lay in bed, and kick myself throughout the day for what coulda and shoulda been. Those are the days everyone is out running just to remind me that I’m a lowlife. In short, I have to totally commit and visualize it before knocking off. Go to bed all Mitt Romney flip-floppy-like and forget about it.

The ride was straightforward, climb a highway for 25 miles to South Lake. Total elevation, 5,800′. Then descend eight miles to a fork and climb for five or six more miles to Lake Sabrina. Why? Because it’s there and we drove for 20 hours to get here.

There I was 16 miles in, working my ass off, when I shifted a couple gears before standing and relieving my back. The small-ring shifter cable snapped and I was stuck in one gear. Done for the day. Since the big-ring shifter still worked fine, I had two gears, neither which I could even remotely climb in. I descended back into town and found Aerohead, an amazing hole in the wall bike shop, where Brian was waiting to repair my injured steed.

Most amazing shop experience evah. Brian had to work really hard to get the cable out and said I was almost “Completely f-ed.” Then he heard the deep squeaking noise my headset/bars have been making and said “That’s heinous.” Is that brilliant or what? Line of the day. He broke everything down, headset, fork, bars, pulled the steerer tube out and inspected it for cracks, cleaned and lubed everything and put it all back together. A craftsman. Total cost of everything, $17.69. Un-f-ing believable.

Returned to the hotel where the bed whispered, “Just lay down. Enjoy the piece and quiet of an empty room. Kick on the tube, watch some basketball, some golf, chilax.” The shower shouted, “Just hop in! Let me wash away your sunscreen, dust, dirt, salt, and fatigue. It will feel really good, promise.” I thought to myself, “Dammit, shut up! I should ride another two hours or maybe I should run.” Then the shower and bed teamed up. “Just hop in and then lay down.”

Character building run—totally exposed to the sun, warm, at elevation, partly uphill. Felt decent through 10 and like complete shit at 11. The days deets—30 mile ride in 2:04 for a 14.7mph average. 3,146′ of elevation, and a measly max of 42. 13.1 mile run in 1:47. 691′ of elevation, 8:08 pace, but don’t be fooled, I completely unraveled and entered “stick a fork in me” territory at 12. Stomach cramps prompted walking breaks.

A final voice. Again one of my own internal ones. “Who are you trying to fool? Can’t even ride for two hours and run for two, what makes you think you can ride for six and run for four? Why did you even sign up to go long? Moron. Poser. Sorry excuse of a triathlete.”

Too bad it’s not, swim, cycle, self flagellate.

2011 Seattle Half Marathon by the Numbers

1 2 3 4 5 6 7 8 9 10 11 12 13 .1
7:07 7:05 7:06 7:34 7:04 7:11 7:34 6:51 7:00 7:02 6:55 6:54 :43
7:24 14:31 21:36 28:42 36:16 43:20 50:31 58:05 1:04.56 1:11.56 1:18.52 1:25.53 1:32.47 1:33.30

52     degrees

6       ounces of Tillamook Vanilla Bean yogurt consumed pre-race

5       times I’ve been faster

136   seconds behind 2009 time

4       pieces of pumpkin and apple pie consumed in preceding days

3       pounds gained in preceding days

1       woman who changed out out of wet top next to me post race, posthaste

We’re all Tiger Woods Now

Remember how the 1992 “Dream Team” waltzed through the Olympic basketball competition on their way to their gold medal? Fast forward to 2004 when the US lost three times and settled for bronze. Fast forward some more to today. A Sports Illustrated mock NBA draft shows five of the first eight teams taking international players.

What about golf? There are four U.S. players among the top ten, and with Woods dropping fast, that will probably be three soon.

Tennis? The top U.S. player, Mardy Fish, is ranked #10, Roddick is #11, and then you have to scroll down to #26 before finding another American.

Soccer? FIFA has the U.S. ranked 22nd in the world.

The marathon? The first 14 are East African and 65 of the top 100 are Kenyan.

Long distance triathlon? Linsey Corbin, from Montana, is ranked 7th, the only American woman in the top 10. Timothy O’Donnell is tied for tenth among the men.

The most recent international test scores (NAEP) were recently published. In math and reading, U.S. students are in the middle of the pack among students from OECD countries. In science, back of the pack.

People suffering from acute “greatestcountryintheworldhysteria” will look hard to find different competitions we’re winning (personal debt, football by default since hardly anyone else plays it, health care inflation, gun ownership, fossil fuel usage, military spending). While their parochial heads are buried in the sand, more and more of the world supersedes us in classrooms and on athletic fields.

We’re all Tiger Woods now. The rest of the world isn’t the least bit intimidated. All young international students and athletes want is the opportunity to go toe-to-toe with us.

2010 Seattle Marathon Race Report

3:21:32. Overcast, wet pavement, high 30’s. Second fastest marathon. Three minutes slower than my fastest and three minutes faster than my third and fourth fastest. Not bad for an oldster.

The question I set out to answer was how many 7:30 miles can I run in a row? I had logged lots of training miles at between 7:35-7:45 and I figured with tapering, perfect weather, smart nutrition and hydration, that was a good number that would also conveniently result in a personal record.

But just before the race I had a talk with my self. “Forget the watch Self. Respect the distance, stay within yourself, and take what the running gods give you on this particular day.”

Since I had my undivided attention, I continued the self coaching. “Let’s break the race into five parts, miles 1-8, 9-16, 17-24, 25, and 26. First eight are a freakin’ warmup. If you as so much hear yourself breathing, back off. Free miles. Enjoy Lake Washington. Settle into a grove. Remember it’s a long day. Use the first hour to shorten the race with as little exertion as possible. Hit mile eight as fresh as a (just changed) baby’s behind.

Executed this to perfection. Hit mile 8 in 59:30. I was cruising comfortably, and for a bonus, I was ripping off one 7:27-7:28 after another. The out and back on the floating bridge allowed me to size up how far behind Jesse Stevick (neighbor and Oly High cross country/track coach) and Jon Riak (former lost boy from Sudan, St. Martin’s alum and apparently all around great guy) were from the leader. He had seriously gapped them. Turned out his lead at mile seven was at least as much as at the finish. The East African looking winner won it with an especially fast opening 10k. Ballsy.

I struggle with multitasking. I wanted to take my two-mile splits, but I was also drinking every two, taking gel every four, and a salt tab every eight. The running, drinking, gel taking was as much as I could handle so I just let the watch run for the first hour.

Then I cleared it and started the 18 miler. “This is such a nice grove, no reason to get excited or play the hero and push the pace, just maintain it for another hour and you’ll be in very good shape. Yeah, let’s shrink this bad boy down to a more humane distance.” This is a really nice section along Lake Wash and around Seward Park. Long story short, ran miles 8-16 in 59:45. Eight more 7:28’s, 29’s. I passed lots of people during this hour. Still felt nearly as fresh as a (just changed) baby’s behind. Great consistency, everything in control, not frantically sighting the mile posts, not even checking the watch too often, not trying to get ahead of myself. The overarching goal was to shrink it down to a 10.2 miler. A Saturday run around Capital Lake with the posse.

Mile 16. Clear the watch, restart. Self, “You know hour three is going to be considerably harder than one and two combined.” I executed part three of the plan really well too for 30-35 minutes or through mile 20.5. Then things kick up pretty seriously, including a ¾ of a mile steep segment that would prove tough on a 10k training run. By mile 21, I had a definitive answer to my question of the day. I could run 20.5 miles @ 7:30/mile pace.

Weather was perfect, didn’t overeat the evening before or morning of, salt tabs kept the cramping at bay, drank a ton of Gatorade, and ran smart, so what went wrong? Simple. I ran too few long runs (two 20 milers) and didn’t have a high enough three month mileage total to run through to the finish. Had I gotten one more massage and switched out my shoes earlier, things might have turned out differently. At mile 21 I began to fight it big time, and the quads were trashed, which made the steep downhills from 25 to 26 especially slow and painful, but it was a classic case of having to go farther than I was physically trained to go.

During the last five miles Fifteen’s question from the car trip up rang in my ears, “Hey Dad, why the marathon this year?” Over the last five miles I wasn’t fighting the “whimp ass” voice DG refers to as much as a surly contingent of whimp ass voices. It didn’t help that I was running through the half marathon walkers. “Just keep running, doesn’t matter how slowly. No walking, no way. Salvage a great day.” I was as proud of my last much slower five miles as the first 21.

Thanks Denny for the kindness and generosity. Thanks especially to the GalPal and Fifteen for great race support especially immediately afterwards. Dano for being the best training fodder a guy could ask for. Thanks DG for the foot tips and inspiration. Katie, Lance, Courter, the Principal, moms, and other family and friends for cheering me on from a distance. I felt it. And my brother for the 3:31 prediction or whatever it was.

Felt even worse than I looked

Seattle Marathon Training Update

After a few solid weeks of Seattle Marathon training I’ve hit a serious speed bump in the form of a bottom of the foot soft tissue bruise. Bad timing since last week was supposed to be my longest week. Had to pull up after a half mile one day, rested the following day, and ran 3 miles the third day. As a result, it’s unlikely I’ll be able to hang with the leaders over the final 10k.

It seems to be improving thanks to DG’s wise counsel, ice water, a tennis ball, new shoes, and flat trail running. And so I hope to put a little time into Subway Jared (New York Marathon time, 5:13) and Edison Pena, the Chilean miner/Elvis singer (5:40).

Monday’s predawn workout on the Olympia High School track was a setback of sorts too. Before hitting the track, Dano and I ran four miles with the right wing nutters. Dano only had time for 400 meters before heading home, but he can vouch for the veracity of the next paragraph.

As Dano and I rounded the first corner, one of four or five women stretching on the football field hollered, “Hey Ron!” It was dark and since I didn’t know which of my female fans it was I uttered a simple “hey” in reply.

Apparently women do love the strong silent type because once Dano peeled off the adoration, like my pace, picked up. 800 meters, “Looking good Ron.” 1200 meters, a reprieve because now they’re hopping on one leg across the width of the football field. 1600 meters, “Nice work Ron.” 2000, they’re hopping again. At 2400 meters I’m feeling part human, part gazelle. A legend in my own mind. This is how Pre must have felt.

Then it all came crashing down in one decisive ego shellacking blow. 2,800 meters, “WHEN ARE YOU GOING TO START YOUR INTERVALS?!”

“I’m nursing a soft tissue bruise.” That had to impress them don’t you think. I spent the last 400 meters thinking about how I should have replied. “I just got back from a training camp in the Rift Valley where I took it to the Kenyans. Today is a recovery run.”

Training the Mind

Regretfully, only now that I am an over the hill marathoner do I realize I have not been intentional enough about training my mind for race day. I suspect there are as many ways to train one’s mind as there are successful endurance athletes, but I’m most in tune with three strategies.

The first, and probably best known and most commonly practiced, is visualization. I dabble with this. Last Saturday, I told Dano at mile 14, “We’re exiting Seward Park (the 14 mile mark in the Seattle Marathon).”

The second entails repeating short positive phrases like “smooth and strong”, “steady strength”, or “fluid motion”. Often though, another tape bleeds into that one, one that sounds like this, “Where the hell’s the mile marker?! Who moved the mile marker?!” “Is this pace sustainable?” And “Is that the hammie about to go?”

The third involves finding inspiration from harder core athletes like Terry Fox, Lynne Cox (Swimming to Antartica), Dave Gordon (still awaiting his book), and Joanie.

If you’re Canadian you know all about Terry Fox. If you’re not, do yourself a huge favor and watch this film.

Lately, Joanie has been in the news. From a recent New York Times profile:

Perhaps running best suited her Yankee upbringing of thrift and individualism in Maine, nothing needed beyond a pair of shoes and an open road. That is how she won the Olympics, running fast and alone.

See for yourself in this four minute clip. Start about 50 seconds in. Her transcendental focus in the 1:20-1:37 segment is mesmerizing. Filing away that image for my run into Memorial Stadium.

As I was circling the Olympia High track in the pitch black one recent morn, I was thinking something similar. The beauty of running is how primitive it is. Especially when compared to cycling. The perfect sport for a minimalist.

Read about Joan’s Chicago Marathon triumph here. Excerpt. “Did I think I was going to be back here running competitively, trying to get an Olympic marathon trials qualifying time 25 years later?” Samuelson asked. “Heck no. But it’s the passion that still burns, the challenge to see how fast I can go.”

The passion still burns. . . and inspires.

Running on the Edge

Missed my fitness-related posts? My sister says nobody cares, but she thought the Cubs were winning a pennant this year. My sister aside, I’m proceeding as if everyone cares. :)

This is the first summer in a decade I didn’t race in a single triathlon. I was supposed to race (on two wheels) up Mount Baker a few weeks ago, but passed after receiving an early race morning email about extreme conditions and a course change. And I was thinking about doing the Hood River Gran Fondo (100 mile bike race) today, but pulled the plug on the cycling season earlier in the month so bagged that too. I should quit calling myself a triathlete. Is it ethical to continue wearing my Timex Ironman watch?

A running friend extraordinaire annually comps me admission to the Seattle Half or Full marathon the Sunday after Thanksgiving. His website advertises it and so they give him a bunch of pre-paid entries. Most years I run the half, which I really enjoy, but this year I signed up for the full since I haven’t gone long for two years. Everyone should do a marathon every other year, don’t you think?

Enter Dan, Dan, the long distance Man. Dan lives down the street and we train together. He’s of Midwestern stock and a stud, but he gets a little loopy when talking about supplements. We ran the Portland Marathon together two years ago. I was having GI issues at mile 21 and told him I was heading into a PortaPit. “Want me to wait?” “No, go ahead, I don’t want to slow you down.” Sixty to ninety seconds later, with my new and improved plumbing, I started chasing after him. SO frustrating, I could see him, but couldn’t close the gap since he was chasing a woman in a yellow bikini. He finished exactly one PortaPit stop ahead of me and I continue to give him grief for refusing to wait for me.

I don’t think Dan wants to race Seattle with me, but he does want to keep me company on my Saturday long runs. We ran 16 miles Saturday. He didn’t know I was marathon training. I explained I had just decided and that the Seattle race peeps allow you to switch from one race to the other up until race morning.

I’m getting a late start, so I’m kicking up my mileage faster than you’re supposed to. The general rule is no more than a 10% increase in mileage per week. I’ve increased it 20% the last two.

Dano, or the Supplement, or the Malamute, is convinced I’m going to injure myself. He thinks I should be running no more than four days a week, five at the most. I’m running six. Two years ago in Portland I ran well for 20 miles and then faded over the last 10k. Just looked at my late summer/early fall 08′ training log and my mileage was surprisingly modest, 35-45/week. This time I’m going all in with increased mileage with the goal of maintaining my pace through the last 10k. One problem. Miles 20-23 in Seattle are damn hilly. So not only am I increasing my mileage too quickly, I’m getting after it, doing one track and one hill workout weekly too. I almost felt a micro-tear in my calf as I typed that.

I told Dano that if he’s right and gets to say “I told you so” I’ll take 10 days off and run the half. No big deal. Saturday’s run started and ended at the “Y” because I had a massage scheduled for right afterwards. Sunday was a true Sabbath. Today, nine weeks from blast off, I feel (almost) as good as new.

In my next life, I hope to be married to a masseuse.