A month ago my wife told me about this fasting diet that Dr. Joel Kahn had mentioned on a recent episode of the Rich Roll Podcast. It is a bit ironic since I am typically the one that listens to the RRP. Anyway, it perked my interest. I had done some fasting in the past and found it left feeling quite good and with a decrease in appetite. I usually do this for a day or two prior to starting a diet to get a good kickstart. My weight has increased a bit higher this season due to the off-season and struggling a bit during the first few months of the year with the sickness and loss of my Mom.
Dr. Kahn had mentioned the numerous benefits from this fasting and how it had really made a difference for him. I started to dig in and find out more about this thing called the Fast Mimicking Diet, or FMD for short. The diet was developed by Valter Longo, Ph.D. who is a professor of Gerontology and Biology at USC and has been studying fasting for the past 30 years. He has published a book called The Longevity Diet that outlines his principles of the FMD and the diet that accompanies it. The FMD fast has been studied to help cure cancer, diabetes, and Alzheimer’s disease in addition to overall health and longevity. The FMD also ties in to close association with some of the principles of the Blue Zones, where people live much longer than most places on earth.
So, after reading all the benefits of this I decided to jump in and give it a try. The FMD diet is a 5-day fast that includes specific foods provided by a company called ProlonFMD that you take according to their outlined schedule. Dr. Longo does not profit from this company and all profits are donated to a CreativeCures.org, which is a non-profit to find inexpensive cures for serious diseases. The 5-Day plan costs about $200 USD and provides food that helps alleviate some of the symptoms of a total water fast while still making the body think it is fasting. After the 5-Days you then gradually resume a normal, hopefully healthy, diet.
I purchased my first 5-day plan a couple weeks prior to my starting date of May 7th, so I could look it over and prepare myself mentally. I am currently in the midst of training for my sixth consecutive year of participating in an Ironman Triathlon, so I was a bit apprehensive how I was going to fit this in with my heavy training. The plan highly recommends minimal exercise during the 5-days due to the reduced caloric intake. I picked May 7th because it was the Monday start of a recovery week for me, which is where I cut back on the training volume to allow the body some rest before ramping up training again.
Along with the fasting food kit, you also get a 15-minute consultation with a counselor from Prolon. During the call, they go over the details of the fast and answer any questions you may have. They also recommended that I do the fast once-a-month for the first 3 months and then once every 4 months thereafter. Not sure if that is a general rule or particular for my situation.
Morning Weight – 191 lbs
The night before starting the FMD I had a bit of a restless night sleep. I think I was a bit anxious about the severe reduction in calories and how it would be. It felt like I had a race in the morning. I was fairly confident that I could do this, but I was a feeling that it would not be easy.
I started out the morning with what they call an “L-Bar” which consists of some ground up nuts pressed together with some coconut oil and little sweet taste to it. I was surprised at how good it was. I found myself savoring every morsel of it since this was all I was having until lunchtime except for a cup of Spearmint-Lemon tea and couple Algal Oil supplements, which were all provided.
The rest of the morning went pretty well without too much issue. They allow you to have one unsweetened, caffeinated beverage/day if needed. Since I am a coffee drinker, I had started to taper off my multiple cups of coffee per day the week prior to starting the FMD so it would not be such a shock and avoid the headaches. I saved my one cup of “joe” for when I got into work so I could settle into my day. Ahh!
Work has been pretty busy so before I knew it it was time for lunch. I had to let my dog out, so I went home to prepare and eat my lunch. The lunch consisted of a dehydrated Tomato Soup, Kale Crackers, a few green olives and a couple supplements. I thought the soup was just going to be like watered-down marinara sauce, but it had some nice seasonings and things in there. It got quite thick too, so it felt a little more hearty than I thought it would be. The Kale Crackers were really good and filled in any hunger void in my stomach. The olives were a nice treat too. I took my dog for his walk and headed back to work feeling surprisingly satiated.
The afternoon went even better due to another “L-Bar” as a snack. This helped to curb that afternoon hunger that always hits. Really didn’t feel any issues or side-effects of hunger this day. Full speed ahead!
Dinner was a Minestrone soup which was a bit heartier than the Tomato Soup and also took a little longer to prepare. It didn’t look like much, but it filled that void. For dessert, a Choco-crisp bar which reminded me of some rice crispies bound together by chocolate. Not real sweet, but a nice little after dinner treat.
So Day 1 was done and I was feeling pretty good. The total calories for Day 1 is around 1100 which would be the highest of the 5 days. Tomorrow it would only be 774 calories and continue for the next 4 days.
Morning Weight: 189.8 (-1.2 lbs)
Day 2 consisted of similar foods. L-Bar for breakfast, Vegetable soup for lunch and Mushroom soup dinner. This day was a bit of a struggle for me. I felt really hungry and tired. I was wondering how I was going to make it to Friday. I was working from home this day too and not sure if they had something to do with it. It was just me home alone with my thoughts and every time I walked by the pantry it was calling out to me. I had originally planned to do a light bike workout on the trainer but nixed it cause I wasn’t feeling great. I stayed on track with the plan though.
The Prolon FMD kit provides you with a bunch of tea bags(hibiscus, spearmint, and spearmint-lemon) to help keep your stomach feeling full and also keep you hydrated. I tried keeping some liquids going in as much as possible. This really helps, but you will be peeing a lot!
The kit also introduces what they call L-Drink on Day 2. It is a sweet glycerin mixture that you add to the provided water bottle based on your weight. The more you weight the more you get. You then fill up the remainder of the bottle with water or even better tea. I really liked the Hibiscus tea with this and then cooled it in the fridge. This is supposed to provide you more calories throughout the day.
On Wednesday, Day 3, it was a different story. I felt really good on Day 3! My mind was clear and I didn’t have any hunger pains. I had a lot of meetings at work too, so it didn’t give me too much time to think about it. I ran home at lunch to prepare my soup. I could have taken it in a thermos or something, but I thought the break in the day would be good.
Day 3 also happened to be a gorgeous Spring day. Since I was feeling so good, I decided to go for a short bike ride(~8 miles) at a very easy pace. So glad I did too. I needed to keep my muscles activated a bit. I also felt more energized by it too. I saved my evening meal for after the ride to replenish some of the calories lost.
Morning Weight: 186.0 (-1.7 lbs, -5 lbs Total)
Day 4 was pretty much the same as Day 3. Still felt really good and the plan food was enough to satiate me. It was actually kind of refreshing to not have to prepare such big meals like usual. I also noticed that I was savoring my food much more and eating slower. Definitely, something I need to do more.
I decided to go for a short twenty minute run with my pup, Bentley. I kept the pace easy and didn’t push it much. Felt really good too. One more day to go!
Day 5 – Vacation Time
Morning Weight: 185.3 (-0.7 lbs, -5.7 lbs Total)
The final day of my FMD fast was the start of our vacation to the Carolinas and a couple days in Savannah, GA. I made my lunch soup in the morning and poured it in a good thermos. The fast was great for driving since we didn’t have to stop for a long lunch like we normally would do. We stopped for a pee stop where I also had my soup and kale crackers. Unfortunately, the traffic was awful the first half of the trip until we got past Richmond, VA. Due to the stress of stop-and-go traffic, I didn’t really have much time to think about eating anyway.
We finally got down to Wilmington, NC around 8:30 PM. 11 hours later! The owner of the place we stayed didn’t provide instructions on how to get into the lock box, so we never got into the condo until about 9:30 PM. I ended up eating my last soup at ~10PM. FMD DONE…vacation time!
Overall the fast went amazingly well with the exception of Day 2. I have been feeling pretty good since. It also seems that my appetite has decreased a bit and I feel full more quickly when I do eat. I don’t have as much desire to snack like I usually do. I forgot to bring my scale along with me on vacation so I am not sure if or how much weight I have regained. I have been pretty active too, so that may keep my weight down.
I severely decreased my training during the fast but felt like I picked up right where I left off when I got back to it again. My hope is that it will pay for itself in recovery in the long run. I am going to try the fast again next month, probably after Eagleman 70.3 race, so stay tuned.
I was looking forward to a big triathlon year in 2018. I move into a new age group this year and I would be heading back to Ironman Lake Placid for my 3rd time and hopefully my 5th Ironman finish. Unfortunately, things are not starting off well. We recently got a new Mini-Goldendoodle named Bentley and I started a new position at work, both of which are vying for more of my personal time. I also started having some pain behind my knee after running around the yard with Bentley. It didn’t bother me too much while training, but after running it really hurt going up and down steps. I decided to lay off of it for a week or so and it got much better.
In January, I had started getting into a regular rhythm of training again. Then my Mom got very sick and was in the hospital for a couple weeks. I lost another solid week of training. Fortunately, she was able to make a miraculous recovery and is now in rehabilitation. I finally started getting back into my training again and I can feel a cold starting out right now as I write this. Lovely.
So, who knows how this year will go. I have a Marathon scheduled for mid-April, Eagleman 70.3 in June, Ironman Lake Placid in July and Peasantman Half Iron in August. I also am reading Matt Dixons’ Fast-Track Triathlete book, which I am going to put to the test given my lack of training time this season. Stay-tuned for more on that.
I also have 2-3 blog posts from last season still sitting in draft-mode which I hope to post soon. Two of them are on our travels to Grand Lake, CO and our Croatia-Slovenia trip, the other is my race report from the inaugural Ironman 70.3 Lake Placid. Hope to get those out soon.
I think I may try to get some more posts out this season, but with less content. We’ll see how that goes.
In 2010, I set out to complete my first half-Ironman distance triathlon at Ironman 70.3 Pocono Mountains. The day was pretty much a disaster from start-to-finish. Hurricane Emily had come through the day before and ruined any chances of a swim since the Delaware River was extremely high. The triathlon became a duathlon with a rolling start on the bike. The roads around Delaware Water Gap State Park very wet and slippery. I made it exactly halfway through the bike course when my left-crank arm on my, less than a year old, Quintana Roo Caliente tri bike fell totally off. DNF!
I walked my bike through the streets of East Stroudsburg to the care after getting dropped off from the long ride in the SAG van. I recalled the times I spent in this town before being kicked out of East Stroudsburg University about 20 years before. I also remembered my parents telling me about how I was kicked out of the East Stroudsburg movie theater at a very young age for making animal noises during the showing of a movie we attended. I have not had very good luck in this town and I had since referred to it as my “Pocono Curse.”
I signed up for the Rev3 Pocono race earlier in the year because I thought it would be a good training race for my A race the following month in Lake Placid. I had done a Rev3 race up in Quassy, Connecticut a few years ago and they do a very good job. While it was only my C race for the year, I wanted to have a chance to seek revenge on this curse with the hope of putting an end to it. And so I did.
Coming off of less than spectacular performance at Ironman Boulder 2 months prior, I had nowhere to go but up. I also had built a pretty solid foundation of fitness and for the 2 months before I could focus on building speed for the shorter distance race. The race organizers also had a practice ride of the bike course a month before, so I was able to get up and preview the course beforehand. I was glad I did. It was a really nice course and also challenging as well. I also got a lap of the run course in too, which I knew would be very challenging to do 4 times.
I was very fortunate to that one of my friends and former manager from work owned a vacation home only short walk from the transition area at Split Rock Resort and Lake Harmony and invited me to stay with them for the race. This made the logistics for the race so easy. Their house was actually on the 4-lap run course too, so my wife could just hang out there all day and watch me run by.
We arrived at Split Rock on Saturday afternoon. I headed over to the lodge for the packet pickup but realized it was at the Expo Center instead. There was absolutely no signage anywhere indicating where this was it just said the name in the athlete guide. There was no map or anything tell you where it was and we walked around for a while trying to find it. Finally we located it in a large field near the waterslide area which was where the finish line would be.
The rest of the afternoon went more smoothly. I got my bike prepped and dropped it off in the transition area in the side parking lot at Split Rock lodge. I then headed over to the mandatory athlete meeting to get the particulars. There was a few course changes noted, so I was glad I went. They also said the water temperature was 77.9 F which was right at the 78F wetsuit cutoff. They said it would drop due to the forecasted overnight rain though and they were pretty sure it would be a wetsuit swim.
I then relaxed a bit on the beach and took it easy for the rest of the evening. I had my standard Sweet Potato Chickpea Curry over rice for dinner and then just sat out on my friend’s deck until around 9pm. I prepped all my race nutrition and gear and crashed for the evening.
I was up at 5pm to slug down my pre-made breakfast smoothie and some coffee. Got my stuff together and took a nice short walk down to transition. I set everything up and got my wetsuit on ready to take on the day. It was a nice morning with no wind and the sun just coming up before the swim start at 7am. The Olympic distance athletes were supposed to start at 6:30am but they didn’t go until close to 7am. We started rolling into the water, in sets of two’s, a little after 7am.
The half swim course consisted of a square that almost covered the entire lake. The Olympic course turned through the middle of the half course. We swan in a counter-clockwise direction keeping the buoys on our left side. The sun came up on the opposite side of the lake but didn’t really pose too much issue in sighting. It was just to our left swimming out towards it. I did get it in the eyes while breathing to the right after the second turn.
The swim started with every pairing up in two and rolling through a gate to walk to the end of a dock. They let two people off every two seconds. We had to sit on the end of the dock and roll forward into the water. It was VERY silty on the bottom and was very cloudy for the first 20 yards or so.
I settled into a pretty steady stroke rather quickly. We were all spread out quite well and I had a ton of open water to just swim. It was pretty nice. I didn’t have to navigate around people and sighting was pretty easy. I was able to really focus on a good stroke and catch which I think was key to getting a good result here.
I started to run into some traffic after the first turn, but nothing compared to some races. I moved to inside the buoys which was pretty clear. The only bad thing about this is you have to swing back into the main flow to make the turns. Fortunately, this wasn’t too bad. I did have a little sun blinding when taking breaths on my right side after the first turn. I made sure I looked further up and back and that took care of that.
The swim went really fast. I guess that is expected after the last race 2.4 miles. The friends we were staying with said they were going to be having Mamosa’s on the dock for the swim so I was trying swing closer to shore after the final turn to the exit. I couldn’t see anyone on the docks and the swim exit dock was approaching quickly. I had to swim back out to make the final right turn bouy before swimming to the dock. I reached the two ladders to exit onto the dock and hoisted myself out of the water.
I looked down at my watch and it was showing 32 minutes and change…WHAT??! That is SUPER FAST swim time for me! I usually expect to swim 1.2 miles in 36-37 minutes. This was like 4-5 minutes faster. Holy crap! I hit the lap button before it could go 33 minutes. I started pulling down my wetsuit while trying to survey the crowd for my wife. Nothing. Hmmm… I made the left turn down the road and then heard my wife yell my name from behind. I ran back and gave her a smooch and then headed on my way to the bike. Apparently she was talking and almost missed me. I guess that can happen when you smoke the swim.
The first transition was pretty smooth. I ditched the wetsuit and stumbled around trying to put my socks on. There was a pile of dirt and stones near my transition area that I kept stepping in with my wet feet. I forgot a towel, so my socks were going to have a nice coating of stones in them. That may be a problem later.
The transiton areas are rally nice for Rev3. They have a nice slot to hold your rear tire and stand up your bike. There is a rectangular area next to it to put your gear bag and then layout your shoes and things just outside of it. There was also one No show next to me so that gave some ample room too.
I stashed my Quarq GPS monitor in my back jersey pocket. It was a bit larger than I expected and the pockets on my jersey were a bit strained having to hold it. I was a bit worried it would fly out when I went over a bump or something. They had belts for them, but I opted out. Wished I would have gotten one now.
I made my way to the bike out, taking about 3 minutes total in T1. Not too bad considering I had to run back to see my wife.
The bike course starts right out of transition with a short, but steep little climb. You had better have your bike in an easy gear in transition or you could be dropping a chain right off the bat. You then head out Lake Harmony Road, which has a few little. freshly paved, rollers until you make a left on Route 903. From there it is riding the fairly flat section on the shoulder while cars are whizzing by you on the left. Yes, not a closed course at all. Next, you make a right onto route 115 which is a gradual incline until just before making a left onto Long Pond Road.
You then make a right into the Pocono Raceway after a short way up Long Pond Rd. You then ride in a “Polish” lap direction before dropping down on the apron of the track and riding the twists and turns of the inner road course. You then head back onto the main track, in the typical direction, through Turn 2 and then out onto Long Pond again.
Next, is a couple out-and-back sections before heading back on 115 and 903 passing the entrance to Lake Harmony. This is the 25 miles that make up the Olympic course. It is mostly flat and fast. I think most decent cyclists will complete this in the 20 mph range.
The final 31 miles is comprised of a large loop through Hickory Run State park, through White Haven, over the Francis E. Walter Dam and back to Lake Harmony. Heading into Hickory Run contains a few climbs. The climb from mile 29.5 to 31.5 is pretty decent but not super steep. The rollers beforehand are quickly forgotten after you hit the 3-mile downhill section in Hickory Run. I hit speeds of around 45 mph during this section.
Now that your muscles have all stiffened up during the fast downhill, you will pass the park office and hit a short but steep uphill section to wake them up again. The remaining 20 miles are mostly all uphill, although pretty gradual. The section on White Haven Rd. actually feels pretty flat and you can generate some good speed here. Get in a nice spinning gear and haul.
The Francis Walter Dam is quite a view. There is a small climb before it and then a doozy of one after. The section after that is fairly flat and protected by trees, so you can cruise through here as well. Eventually, you will make a left onto Route 940 which kind of sucks. It is old chip-seal and has a decent amount of traffic. I just felt like I lost some ground here. Once you turn right onto Moseywood Drive you can get some speed going again. I thought this was the end but they threw in a little extra divergent section that was not in the original route. And it sucked too. We came up the back of Forest Drive which was really steep. I was not expecting this and it really hurt the legs. Be ready.
The bike went pretty well for me. I had ridden the course a month prior, so I knew what to expect. Well, except for that last little surprise climb on Forest Drive. I ended up averaging about a mile-per-hour faster(~18.7mph) than I had during the recon ride. I finished the 57+ mile bike course in 3:01. Not too bad for a 3500’+ elevation gain.
I never needed to take anything from the aid stations. I had 2 bottles of Skratch Labs, a bottle of water, a couple Honey Stinger waffles and an Amrita bar. I feel this was pretty adequate fueling for me with no stomach issues and ready for a good run.
I maintained an Intensity Factor(IF) of 0.77 giving me a TSS of 180. I probably could have dropped back to a 0.75 and maybe gained a little more time on the run. A TSS of 150-160 would probably be more optimal.
Bike: 03:01:43.010 (57.1 miles @18.85 mph)
The 2nd transition went pretty quickly. Ditched the bike and stick on the run shoes. Out we go in 1:32 …
The run course consists of 4 – 5k loops for the half distance. Each loop is like a dumbell. Two loops connected by one straightaway. It is a tough end to a pretty tough bike, so you surely need to save some energy for this. You will only do two loops for the Olympic and 4 times for the half.
Exiting out of transition, you immediately start steeply uphill on Crest Drive. Then heading down and then two left turns onto Forest Drive which leads back up the steep uphill again. Next is the only real flat stretch of the whole course on Birchwood Drive, followed by a downhill stretch of Wolf Hollow and Corson Road. You then make a sharp right onto a short out-and-back section that was added in to add some distance. Once back onto Wolf Hollow you then take a left turn onto another even shorter out-and-back section which is comprised of packed shale. The next section is an even longer uphill grind before winding back to Birchwood via Moseywood Drive.
The course is either going up-and-down or out-and-and back, with the exception of Birchwood stretch. You can never seem to get any consistent flow that gathers momentum. You are constantly digging for more. Strava shows a corrected elevation gain of 894 feet and Training Peaks is showing 728 feet. EIther way, it is a lot for 13 miles. For comparison, Ironman Boulder was around 650 over 26 miles.
My feet were pretty numb starting out on the run, but that is typical. The initial climb up Crest Drive hit me like a ton of bricks. Fortunately, my wife Denise and our friends Ted and Emi, who we were staying with were waiting for me on the climb and taking pictures, so I had no choice but to suck it up and grind through the hill. Right after, I dropped two gels out of my Amrita race jersey which I had to go back and pick up since I know would need them later. Some time lost there.
I also had rented Quarq race Qollector unit which I kept in my back jersey pocket. The unit was a bit bigger and heavier than I had expected. I was constantly keeping a check on it to make sure it didn’t flop out. It was about the size of a pack of cigarettes and about twice as heavy. Maybe more like having a iPhone in your pocket. I think if I ever get a waterproof iPhone that would be just as good. From a spectator perspective, everyone that was monitoring my race said that it did a really good job of plotting my race.
I thought that the 4-loop course would really get to me mentally, but I actually really liked it. One thing that may have helped is that our friends’ house was right on the run course on Forest Drive, so they all hung out in the driveway to cheer me on. Seeing them 4 times was surely motivation to push me through this tough course.
The race support was also amazing. The run aid station on Forest Road consisted of a bunch of young girls from a nearby camp. They were cheering their hearts out non-stop. My wife told them that I was coming by and they were even giving personal cheering. Pretty hard not have a good race when you get this on the run course…
I also met up with another racer, Kellie, late in the bike who ended up staying with the whole run. We kept passing each other and pushing each other on the hills. Kellie would walk the hills and I would try to run them, but she would then pass me later on the flatter stretches. I soon realized she was saving some energy by walking the hills that allowed her to run faster on the flatter stretches. I tried doing this a little bit on the last loop, but it was a little late at that point.
Overall, I thought this was a solid race for me. My swim was probably one of my best swims ever, despite being a little short. The bike leg was also right on target for power numbers and time. The run was tough, but I kept pushing through the hills and ran them all except for the last one. Had a few hiccups on the run but didn’t let them get to me. I would do this again in a heartbeat.
Last season was a banner race year for me. Heading into Ironman Boulder I wasn’t sure if this would be a continuing trend or become more of a “hangover” season. Training for this race started early in December 2016, but after a nasty bout of bronchitis in February I lost a few good weeks that set me back. Despite the loss, I was feeling pretty good heading into my taper for Ironman Boulder.
I decided to fly out to Colorado about a week prior to the race to acclimatize to the altitude. I spent about 4 days up near Breckenridge, CO and another 3 days just outside of Rocky Mountain National Park in Grand Lake. This gave me a full week at around 8500 to 10,000 feet elevation, which is a few thousand feet above the elevation of Boulder, which is around 5300. I usually don’t have too much issue with elevation, so I figured this could even make things go a little better than normal.
We got down to Boulder on Friday before the race and headed right to registration. Registration and the expo was all centered at Boulder High School, which is also where T2 was. Parking in Boulder was a bit messy. There isn’t much parking on the side streets near the high school, but if you head a few blocks over near Pearl Street there are some parking garages. I love how they make you walk so much at these Ironman events. Like 140.6 isn’t enough?! Downtown Boulder, or rather Pearl Street, is loaded with places to eat and shop. It is great for your support crew to spend time while you are taking care of business.
I shipped my bike via TriBike Transport again. I am still loving this service. I just wish that my local bike shop would become a pickup/drop off point so I didn’t have to drive down to Philly twice to drop off and get my bike. Still It is better than shipping it myself or trying to fly with it. I also shipped a bag of gear which slimmed down my checked bag a bit. I was able to pack some tools, bike bag, spare tires and tubes, etc. I picked that up at the expo on Friday, but left my bike for Saturday when I have to come back for run gear bag drop and then take the bike up to Boulder Reservoir.
Ironman Boulder swim takes place in the Boulder Reservoir which is a few miles Northeast of downtown. The reservoir has been both wetsuit and non-wetsuit legal for races in the past, but those were all in August. This season they moved the full Ironman to June and the 70.3 is now in August. Chances are that it would most likely be wetsuit legal for the full in June unless they had an abnormally hot May-June. I think this year it was around 73 F degrees.
On Saturday morning I dropped off my run bags at the high school and picked up my bike at TriBike Transport in the event expo area. I took it out for a ride along the Boulder Creek Trail which is where the run course would be. I was pretty stoked that there were no big hills on the course. The course was also well shaded and the creek provided some additional cooling as well. The only downside was that I would be running 26.2 miles on concrete. Not sure what that would do.
We then headed up to Boulder Reservoir to drop off my bike and my bike gear bag. Again, Ironman doesn’t think 140.6 is enough so it was a long walk to the transition area to drop off my bike and bag. It was really hot Saturday, reaching upwards of 92 F degrees. Fortunately, it was supposed to be a bit cooler on race day.
There was apparently some practice swims at the reservoir earlier in the week and also one on Saturday too. Which I found out later. Ironman did a pretty crappy job communicating this since I only heard about it afterward. I would have really liked to get an open water swim in since I hadn’t done any this season yet,
Instead of cooking my traditional pre-race Sweet Potato Chick Pea Curry dish, I opted for a Massaman Curry(not very spicy) at Basaba Thai Restaurant in Louisville. It was pretty good and seemed to sit well with me. Later I put together my usual race nutrition of Skratch Labs Hydration, Hammer Perpetuem, Amrita Bars, and a couple Honey Stinger Waffles with Peanut Butter.
On Race morning I downed a quick smoothie and some coffee and we headed to the high school from Louisville around 4:30AM. We ended up parking in one of the Boulder Parking garages(free on Sundays) and hoofing it over to the high school. The Special Needs bag drop was, as usual, a additional hike past the high school and back again to get on one of the shuttle buses to go to the reservoir. The shuttles where pretty quick and free flowing. This was the only way to and from the swim start and back again. My wife had to pack accordingly since she would be there for the swim and most of the bike leg. The bike leg comes through the reservoir for each loop of the 3 loop course.
When we got to the reservoir, we stepped off the bus to an amazing sunrise over the water. It was pretty spectacular. Then it was off to get body-marked, drop off water bottles on my bike and then head to the swim start. I said my goodbyes to the wife and seeded myself at the back of the 1:00-1:15 swim group. Denise then came down along the fencing right next to me for a bit until the race staff chased everyone away. Not sure why though.
The IM Boulder swim course is a one-lap, modified triangle that is swum in a counter-clockwise direction. The entry point and the exit point are about 100 yards from each other. The best thing about this course is that you never have the sun in your face the whole time. The water should usually be a wetsuit swim with the race being in early June, but with the amount of climate change these days, that is not a given.
The start is a rolling start where you seed yourself based on expected finish time. They have a very narrow entry gate that only allows one person through at a time, so every is well spread out. It is kind of nice.
The canon blasted and the Pros were off at around 6:10 am. A second blast went off at 6:15 AM for the Pro women. Then at 6:20 AM, the age groupers started heading into the water.
It took me several hundred meters to get in the groove of swimming since this was the first time in a wetsuit and in open water this year. Eventually, I settled into my normal stroke. Sighting was going pretty well, but the buoys never go by quick enough. The good thing was the altitude did not seem to affect me too much from what I could tell. Others I had spoken with who had done this race from lower elevations said that the swim would be the toughest part in regards to the altitude. I think my acclimatization plan had worked well for me.
I checked my watch a couple times during the swim and saw that I was pretty much on par with my typical Ironman swim pace. The last half mile or so seemed to get a little wavy. Although the waves were coming from the side and back of me, they still were throwing me off a bit. I don’t know what was causing them. The Wind or a safety boat…no idea? Before I knew I was touching the bottom and up and out of the water.
A volunteer had stuck his phone in my face as I came out of the water and I was wondering what the hell we was doing. I ran up the boat launch and almost ran right through the wetsuit strippers. They actually stopped me and I said “Oh yeah I guess I need to ditch the wetsuit?”
The first transition is pretty short from swim exit to when you get your bike. The point from getting your bike off the rack to the mount area is a different story. It is probably longer than the swim exit to the bike rack and it is also uphill. Seems especially long since you have your bike shoes on too.
I ran through the lines of bike bags and grabbed my bag from the volunteer. A quick change into my bike gear and I was off. Denise was standing right at the gate before going into the bike pickup area. I ran over to give her a smooch and was off. Once I got the bike it was a nice longer uphill trip, in bike shoes, to the mount area. Finally off on the bike.
On paper, the course is listed as having 4,436 ft elevation gain. For comparison, Lake Placid is listed as 6898 feet and Mont-Tremblant is 1800 meter or around 5906 feet. Both are well over 1000 feet elevation gain more than Boulder. Also, my Garmin 520 showed an elevation gain of 4944 feet and when corrected on Strava showed 4797 feet.
The course starts at the Boulder Reservoir drive above the bike rack area. It consists of 3 roughly 35-mile loops of the following:
Head South out the Boulder Reservoir gates and make a quick left turn and are immediately met with a short, but steep little hill. A nice welcome for your swim legs to bike legs for the start of the first loop. You then make a right turn onto Jay Road and eventually another right on Route 36. This is a gradual uphill for the next 7 miles until you reach the right onto Neva Road. You definitely want to keep things in check on this section.
From the exit onto Neva Road, left on 63rd Street until you reach the left on Nelson Road is about 7-8 miles of mostly downhill to flat. This section is where you can regain some speed lost from the previous section, so hammer it here.
Next, you will make a left onto Nelson Road and life will suck for the next 5 miles until you reach the St. Vrain Road exit. Especially, when you hit this section for the 3rd time. It is about 500-600 feet of elevation gain each time.
The sections on Route 36 are open to two lanes of traffic. So you basically have the shoulder which seems rather narrow and close to traffic. I also had to go around some cars when exiting the ramps off to Neva and St. Vrain, which was a bit too close for comfort.
The next 10 miles back to the Boulder Reservoir is mostly downhill or flat. Again, here is another place you want to hammer and make up for whatever you lost on Nelson Road.
As you enter the Boulder Reservoir you start to feel a sense of relief knowing you finished another loop, but that is quickly eradicated when you hit the little energy stealing incline reservoir drive. Eventually, you pass the band and fans with some downhill and re-energize a bit. Then, oh no another loop. Ugh.
After three of the above loops, you make a quick left and right instead of the right onto Jay Road again. Then you make a right onto the narrow Boulder Creek recreation trail for a mile and a half which is net uphill. Next, you make a left onto 26th Street and head South. The next 3 miles is a rather technical labyrinth of turns making your way back to the Boulder High School culminating in a total of 113.5 miles of fun. Not just 112, so you get your money’s worth here!
I headed out the gate of the Boulder Reservoir, made a left and immediately hit with a steep little incline. Nice start! What a way to wake your legs up from the hour plus swim where they were just along for the ride. As I showed above, the Ironman Boulder looked pretty tame compared to Lake Placid, Coeur d’Alene, and Mont-Tremblant. It was listed at over 1000′ less elevation gain than the others. The first uphill section on Jay Road and then left on 36 seemed like there was a pretty good headwind to add a little more resistance.
The first uphill section started on Jay Road, and then turned right on Route 36 until it exited onto Neva Road. It was not terribly steep, but just a constant uphill and false flat in some sections. It also seemed like there was a pretty good headwind to add a little more resistance.
The left onto Neva Road until you hit Nelson was a blast. I was hitting high-20’s and 30’s here pretty easily. Weee!!! I was definitely reclaiming some speed in this section that was lost on the previous. I remember seeing my average speed go from 17’s up to 18.5 or more.
Next up was Nelson Road. Ugh. Again, this didn’t seem too bad on paper, but this one really sucked the life out of my legs. Especially after the 3rd time! Nelson also leads to a right turn on Rt. 36, which has a short uphill.
The weather was pretty nice early on. A lot of cloud cover and a cool wind that seemed to always be hitting me head on. As the bike progressed the clouds burned off and the sun started to blast. I think the heat and the Nelson grind took its toll on my legs. I was feeling it towards the end.
My back was extremely stiff the entire bike. It was causing me to have to have to stretch everytime I hit a downhill. I had never had this stiffness before on any of my long training rides. I didn’t understand it. The only thing I can come up with is that I had not done any open water swims in my wetsuit at all this season and perhaps that had caused it.
Our friend Pat, who we were staying with while we were out there, rode her bike out on the course to cheer me on at different points. I wasn’t expecting to see anyone I knew and it surely was nice to see her out there. I went through 2.5 bottles of scratch in two loops and another two on the second loop. I also took on a couple bottles of water from the aid stations too. I had around 3-4 Amrita bars, a Honey Stinger Waffles Peanut Butter sandwich, and a bottle of Hammer Perpetuem. I don’t think I ever finished the perpetuem though. As the temperature rose, I had less and less of an appetite. This probably didn’t help things.
My Stages power meter actually worked this race since it was dry and it didn’t rain. I was able to watch my power numbers the whole bike ride. I was shooting to stay around or under 0.68 Intensity Factor, which would put me under 300 TSS for the whole ride. I was on track and actually dropped off a bit on the 3rd loop. That 3rd loop sucked. Not sure if it was the mental aspect of 3 loops, my screaming back or that the heat kicked up, but I kind of tanked on the last loop. And to top it off, I got stung by a bee that flew down my jersey on the 3rd loop.
If you couldn’t tell, I didn’t really like this course. The course being open to traffic was too close for comfort! There were a couple times where I was stuck behind or had to navigate around vehicles. One time I was actually stuck behind a box truck and was basically drafting it since I could not get around it. Since the course is 3 loops, you have access to your special needs bag 3 times. I guess you can only access it once and then you are done though.
It was such a relief to finally finish the 3rd loop and make the left onto Jay Road instead of a right. The section back to the high school kind of sucked. Riding on the recreation path feels rather odd after being on the road. For some reason it made me not want to go fast. Then it was a series of streets and turns making your way back to the high school which seemed to go on too long. I saw 112 miles come and go and thought “are we there yet?” What the hell?
I finally saw the high school and hit the dismount area. My wife and our friend Pat were standing there. I told them that that was harder than I thought it would be. My wife told me later that I didn’t look good there. Not sure if that was my bee sting or just that I was pretty exhausted.
The distance from the dismount to the high school track seemed really long. Again running in bike shoes on concrete. My feet were also partially numb which actually hurt when I stepped. I dished off my bike to a volunteer as I entered the stadium and then grabbed my run gear bag which was in rows in the track lanes. I stopped a took my bike shoes off since my feet killing me now. Much better.
I entered the tent and took a little longer to get changed into my run gear. It was kind of hot now and I was not sure what lay ahead for me in the run. I finally headed out the change tent, stopped to get re-lubed with sunscreen again and headed out onto the run.
The Ironman Boulder run course takes place entirely on the Boulder Creek Trail recreation path. The good thing about this is that it has a lot of shade and some coolness coming from the creek running right next to it. It also doesn’t have any major hills on it either.
The surface is concrete, which can be rather unforgiving. The course was also open to non-competitors, which could be pretty annoying if you are trying to get a PR. I am not sure if they were supposed to be on there, but no one was telling them to get off.
The course has two out-and-backs, or three, depending on how you look at it. They call it the “Flux Capacitor!” From the start at the high school football field to the first out-and-back is about three miles of slight downhill. Then, you have the first out-and-back which is about 3 miles total. It is a slight uphill, but very gradual.
The next out-and-back immediately follows. This one is about 4 miles total and no major hills here either. There is a little less shade on this stretch too. Then you head straight back to the start and then past for what I would call the third out-and-back. From the point that you turnaround on the second out-and-back to the turnaround on the third out-and-back is about five miles of gradual uphill the whole way.
I started out on the run and saw Denise and Pat standing there as I hopped on the path. My back seemed to be fine on the run and at first thought I might have some running legs. That didn’t last very long though before things started to cramp up. I took my handheld water bottle and filled it with ice and water at every aid station. The legs were obviously not working and I began a walk-run rather quickly.
Immediately, the negative thoughts started to flow. Another DNF? I battled with my head for a while and finally overcame it. I knew I could walk the whole thing, but then I thought about my wife having to stand around waiting for me all day. The first 13 miles was a battle of pushing myself to run, which didn’t last very long. I was so dejected. There were a lot of other people walking too, which made me feel a little better. But that’s not me.
I always feel so unworthy or almost patronized when people cheer for you and you are walking. It is so humiliating. I started playing games of trying to get ahead of some other people. Mostly we were just hopscotching each other all day. Another thing that took my mind off the pain.
Another thing that took my mind off the pain was that the run course was open to non-competitors. There were people whizzing through the athletes on cruiser bikes. Whole families pushing baby carriages. There was barely enough room for two-way runner traffic, let alone regular people lollygagging. I literally had to stop, during a one of those short bouts of actually running, to get around a family walking down the path. If I was actually having a good race and running I would have been pissed. But I wasn’t.
Eventually, I made it back to the start and saw Denise standing there. She had a slight look of panic on her face, wondering what was going on with me. I broke down a little bit thinking I wasn’t going to finish. Once she realized I was basically fine and could at least walk, she quickly said well at least you can walk and finish. I think that put me at ease cause I was more worried about her having to wait around that long. My whole attitude changed at that point. I told her go get some dinner and I would see her in a few hours.
The second loop was more of the same although this time I had a more positive outlook. Yeah no PR this year, but I was going to finish. There was a lot of people partying and having a good time along the trail, so I just took it in and enjoyed the experience. Maybe that sweet smell in the Colorado air had something to do with my change in attitude too, who knows. LOL!
Something went awry with the GPS on my Garmin(920xt) watch at about the 6 mile point that caused it to add a few miles. This really screwed me up cause I always thought I was farther than I was. I was making sure that each mile stayed under 15min/mi, so I would run as much as I could to keep it under that. I actually started to pick it up a bit and was fearing that Denise would miss my finish.
Finally, I passed the finish line for my last out-and-back section. It was just starting to get dark and they were putting the utility lights on. Fortunately, I still have not had to wear a glowstick to this day. The closer I got to the finish, the more I was running. I could feel it now. I ran the last mile straight through to the finish.Where did that come from? Mike Reilly finally got the full phrase out “Brian Schwind from Alburtis, PA…You are an Ironman!” Funny how he got it right on my worst finish to-date…LOL!
I slapped the hands of some random people as I came down the finish chute and shot up 4 fingers as I crossed the line, so someday I can remember my fourth Ironman finish. Not pretty, but got it done!
Overal Time: 14:08:33
The finish line was pretty unimpressive after Mont-Tremblant. What no massage? No Poutine? One thing that was nice was that they didn’t fence off the athlete food eating area, so you could sit with your family or wife to eat. The bad thing was there was no where to sit down and eat either. We had to sit on the grass, which is pretty difficult to get to and up from when you just went 140.6 miles. They also had Domino’s pizza which is so lame. What about giving a local pizza shop some business instead of some corporate slop pizza?
I waddled over to the football field to get my bike and gear bags, then dropped my bike off at TriBike Transport. I love TriBike Transport! We walked down the street to a local pizza shop and bought a couple slices to take home. The walk to the parking garage seemed like forever. I threw my stuff in the 4Runner and headed back to Louisville. Another Ironman down.
I am still mulling over what went wrong with this race. The only thing I can come up with is the heat got to me. Yeah it wasn’t 107 like Coeur d’Alene was, but I also really hadn’t trained much in temps over 80 degrees. In some of my recent training runs after the race where it has been in the high 80-90’s I was really feeling it. My pace was slow and my heart rather was high. The heat also makes you not want to eat much and that is never good.
Although I was not short of breath from the altitude at all, I wonder if it still has some other effects on your physiology that are not as physically apparent. The dryness at altitude can also play a factor too.
Regardless, I don’t seem to do well at early season races, races on the Western half of the US, and races in warmer temps. This was all of the above. Given that, I will take a finish even if it is 14 hours. It was also NOT my A race for the year. Ironman 70.3 Lake Placid in nice cool September is my A race and the last one for the season. I also still have Rev3 Pocono Half as well. Still a lot to look forward too. Thanks for reading!
Week 22 was the 2nd of two solid build weeks. At least it was supposed to be. The middle of the week a good blend of two-a-days mixing up some interval/tempo work with some easier Z2 workouts. I was feeling a little fatigued, but not too bad. Good enough to have some decent workouts with intensity.
We were heading down to Cape May, NJ for the weekend, so I was looking forward to some different scenery for a 4+ hour bike ride. When we arrived on Friday it was quite windy out. I did a easy hour run up and down the streets of Villas, NJ. It is really flat, but the wind provided a little challenge in lieu of the hills.
On Saturday I headed up to the Pine Barrens around Belleplain State Park for my long ride of the week. The roads in this area are either really nice or really bad. The size of the shoulders on the roads make for awesome riding. Some of the roads though are bit in need of repair. The wind showed up again to provide some decent resistance. I stil think that flat courses are not as easy as people think. There is no resting or coasting here. You are just hammering the pedals for 4.5 hours straight! Anyway it was a nice ride.
Sunday did not start off too well. We decided to skip going out for breakfast and I headed to the local Wawa to grab something. I made the mistake of getting this big-ass glazed coffee ring. This really put me down for the count. I decided to delay my long run until we got home since it was still really windy and I was kind of board with all the flat roads.
Unfortunately, I was still feeling crappy when I got home. I pushed myself out the door for my run, but I was struggling to hit 3 miles. I packed it in and decided give it another shot tomorrow. My legs were sore(yes from a flat 85 mile ride!) and my stomach was feeling really nauseated.
So my week ended up being only 12 hours instead of 16. Next week was supposed to be an easier week, so hopefully things will be turning around soon. I am starting wane in motivation here.
Week 21 of training for Ironman Boulder 2017 is on the books. I can’t believe it is only 6 more weeks until race day. 5 months of training are behind me already. Although February was a bit of a wash, due to a pretty bad case of Bronchitis for a solid two weeks. March and April have been mostly trying to get back to where I need to be.
The early part of the week was spent mostly recovering from the St. Luke’s Half Marathon. My run on Wednesday was still feeling a little soreness in the legs. Thursday was a really good day. I had a great swim and was able to get out with some work mates for a really nice 2-hour ride.
My 2nd run of the week on Friday was ok. It was bit warm out(~85F) so that never works well for me. I took it easy and just kept things in zone 2.
My long bike ride on Saturday morning was great. I followed most of the old DCT ride route making my way up to Kempton, PA, down to Werley’s Corners and back again, totally just under 75 miles. Not super fast, but it was breezy and my watts indicated I was working harder what my speed indicated. It was warm Saturday, but the sun was behind the clouds most of the time so that helped.
I was also playing around with a GoPro too. 🙂
I drank two bottles of Skratch Labs, one water only, one bottle of Hammer Perpetuem(3 scoops) with some Beet Elite powder. I also had an Amrita Bar and a Honey Stinger Waffle for some solids. Oh yeah I also got some free, sample vegan crackers from the Rodale Institute while I stopped for a “natural break”, Phil Ligget would say.
I finished things off with a 20-minute brick run and broke in a new pair of Saucony Freedom ISO’s. More on those later.
Sunday was a bit cooler and overcast. Perfect for a long run. I was a bit leery about how the legs would feel after the long bike the day before, but things were feeling pretty good. I got in a little over 16 miles in about 2.5 hours. Things were getting a little stiff towards the end though and my IT band was tightening up. While stretching at a stop sign a guy stopped to make sure I was ok. That was cool! 🙂
I also ran the entire run in my new Saucony’s. They did pretty well too. No brake-in required. 🙂 Not sure if they are marathon material though. They are soft and comfortable, but not quite as luxurious as the Hoka Cliftons. Of course, the Hoka’s would have covered my feet in blisters too and the Saucony’s didn’t.
One other note was that I got in two good core strength workouts in this week too. I have been slacking on that lately and I am starting to feel it. I am thinking that this was also why my workouts towards the end of the week were better.
All-in-all feeling good. Another pretty big training week this week and then a little rest the following week.
When I first heard that there were some companies coming out with power meters for running, I couldn’t wait. I love to be able to objectively quantify my workouts. Knowing how this works for cycling, being able to add this to running would be a bonus. Then I thought about it a bit and realized it would probably be best to hold out a bit. The technology was new and Still evolving. Also, none of the training watches or software would pick it up anyway without some hacking involved.
I had played around a little bit with running power by using my Cyclops PowerCal Heart Rate Monitor which was kind of interesting. The problem was I had to run with my Garmin in biking mode all the time. Not something I really wanted to do since I would miss out on the other running-specific data. Then Garmin came out with the HRM-Runs’ running analytics which I thought was better data than just having power.
The Stryd Running Power Meter
The Stryd unit seemed to be the one that was getting the most attention and it had gone through a few iterations of its product already. It started out as a little widget that you clip on your shorts, then it turned into a heart rate strap and now it is a little foot pod. It finally seemed like they were stabilized a bit, so I decided to “pull-the-trigger” and order one. It took a few months to arrive.
I am glad I waited because the HR strap looks like it sticks out a bit and would look very strange bulging out of your shirt. One advantage of the HR strap one was that it measured power in 3 planes, vertical, horizontal and lateral, whereas the footpod only measures the first two. I don’t think this is a big deal for me since I think I am a pretty efficient runner thanks to my Chirunning practice.
I have had the Stryd footpod now for a few months now and feel I have some initial impressions of it. I say few months because I had to send it back to be replaced already since the tab where it clips to its back clip broke off. It doesn’t seem like there is much really to grab onto there. While it still held in place on my laces, I was a little leery it was going to fall off sometime. The folks at Stryd quickly replaced the unit and got me back and running again. Pun intended.
Collecting the Data
I started reading Jim Vance’s “Running with Power” book while I was training with the unit. I had already read Vance’s previous book “Triathlon 2.0” which I really liked, but I felt the Running with Power book was not quite as good. Most of it was just a re-hashing of the other books’ concepts on Power for cycling. While there were a few new metrics, namely Efficiency Index or EI, that are different from cycling, I feel this book is a little premature at this point since the technology is still being figured out. Hopefully the “Running with Power 2.0” will be better.
One of the recommendations in Vance’s book was to just start running with the power meter and start collecting data. For the next couple of months, I just ran with it and checked in on the numbers post-mortem of my runs.
After finally collecting several months of data I decided it was now time to analyze it. Well despite the fact that Jim Vance’s book stressed how essential the Efficiency Index (EI) metric was, none of the training sites, except for SportTracks even implemented it! Not even Training Peaks or Stryd! This is even though they published blog posts(here and here are just a couple examples) about Vances’ book and the metric itself. WTH? Also, SportTracks implemented only for individual activities so there was no way to track this metric over time.
Analyzing the Data
So what is a data geek to do? Start tracking it myself I guess. I started by downloading my workout summary data from Training Peaks and then crunching the numbers in my favorite analysis tool, Qlikview. Below is the running results for the current training season in regard to Efficiency Index(EI). The formula is V(M/min)/rPwr(watts).
Efficiency Index EI by Month
Efficiency Index Components by Month
As you can see in the first graph, my EI has dropped a bit from December to February and then pretty much leveled out from there. Is that good or bad? Pretty hard to tell without looking at the components of it. Personally, I think EI, by itself, is pretty meaningless.
February was pretty much a wash month for me. I was pretty sick for a solid 2 weeks of it and spent the next couple weeks getting back to normal again. Looking at my average velocity for each month it has been increasing steadily, which I would say is good. My power numbers have also gone up too. April increased significantly due to having a 4-mile and a half-marathon race in there. So if both the components are increasing, then I am getting faster and stronger I guess. This leaves EI pretty much staying the same. See what I mean by EI being meaningless by itself now?
One other variable is that my weight has dropped a bit during the training months. I was surprised that this didn’t affect EI at all. I would think I would have gotten faster while using fewer watts and am not seeing that happening here either.
Looking my average heart rate versus the increase in speed and watts does show that hasn’t changed too much. This would indicate that despite those increases in output, my aerobic “engine” doesn’t appear to be increasing. So I guess I am getting more efficient.
Another running power metric has recently come onto the scene called Runner Effectiveness. This is outlined in a recent post by Steve Palladino on the Training Peaks Blog. This metric, while similar to Vance’s EI metric, uses Watts/kg in the denominator instead which brings the athletes weight into the mix. It also uses Meters/second for velocity in the numerator as opposed to Meters/minute in the EI metric.
Running Effectiveness = (m/s) / (w/kg)
Palladino shows how this metric can be calculated in Training Peaks’ WKO4 client software program as well. I actually have a copy of this program haven’t had a chance to really delve into it yet. Perhaps the EI metric can also be calculated here too.
For now, I calculated this one too in my Qlikview app. As you can see below it pretty much shows a similar trend, just not quite as drastic as EI above.
Running with power is still new territory and there is still some data gathering and analysis that needs to be done to get anything valuable out of it. One thing that is valuable now is that it is a good way to quantify your individual workouts for calculating TSS. Is it necessary though? I don’t think so. It is a lot of money for something that is just a “nice to have”. I think training with pace, heart rate and time is still just as good and will save you a couple hundred dollars. If you have one of the watches that track the new running dynamics metrics, I think that they are more worthwhile for those looking to improve their efficiency. High cadence, minimal ground contact time and vertical oscillation will help you track that.
Yesterday, I ran the St. Luke’s Half Marathon in Allentown, PA for the 4th time. Last year I had gotten a new personal best time of 1:45:10 since the first time I ran the race back in 2010 with a time of 1:46:41. 6 years older and over a minute faster.
This year my plan was to start out a little slower so that I had a little more energy for the last half of the race. The second half of the race runs through the Lehigh Parkway which has some crushed stone paths and this short, steep little hills that seem to suck the life out of my legs.
I also planned to down a caffeinated gel around the halfway aid station so I had a little extra energy too. Last year I didn’t eat anything and I thought that may have left me a little depleted at the end.
The race started out well. I was running in the 7:45-7:55/mi pace and was feeling quite comfortable. Heading into the Parkway I kept my cadence steady and slowed a bit on the uphills to try to save my legs a bit. The hills still took their toll on my quads but I managed to keep a little quicker pace than last year.
At around mile 9, I looked at my Garmin virtual race partner and it showed I was about a minute ahead of last year. Hold steady now! Next thing I hear someone say the 1:45 pace group was coming up behind me. WTH?
The pace group passed me on one of the final little inclines and it kind of took some wind out of my sails. I never looked back at my Garmin to see if I really was over 1:45 because I thought it would depress me more. Now I wish I would have.
So I crossed the finish line in 1:45:20. I didn’t realize until I got home, but I had finished 10 seconds slower than last year. It is a bit frustrating to think that a little extra effort and I could have beaten last years time. Well, one thing is for sure I am pretty consistent I guess. Next up, Ironman Boulder!
I have just returned from another fabulous Winter weekend in the Adirondacks to celebrate the New Year. While I was there I had gotten in some ample cross-training time skate-skiing, hiking and some photography. This outdoor time gave me a good amount of time to reflect upon the last year. I keep hearing others saying over-and-over how 2016 was such a horrible year, but for me, not so much.
You would think that as one gets closer to the big 5-0 that PR’s and things would become less frequent. But my 48th year was full of them. What is up with that? Perhaps the fact that I had well preserved myself well during my 20’s and 30’s may have something to do with that.
December(2015) was full of Winter cross-training in Banff National Park in Western Canada. They had gotten a good amount of early season snow there and Lake Placid had none. We hit the downhill slopes at Lake Louise and Sunshine Village, got some snowshoeing in on the Bow River and a ton of photographing the beautiful Winter scenery on the Icefields Parkway leading to Jasper.
In January, we had plans to spend a week in the warmth of Sedona, AZ but that was cut short due to a blizzard that delayed flights for several days. We still ended up with an amazing, activity packed long weekend there. We got out for some amazing hikes and photography some beautiful scenery. I replenished my vitamin D store with the clear skies and bright sunshine. It was a great reset before turning my attention back to the long Ironman training season that lies ahead.
In February I started up my official Ironman training season with Todd Wiley. I had gotten to know Todd over the last year or so through some of his workshops and Lake Placid training camp and really like his personality. He was a prior pro triathlete and has had a lot of success with some pretty high-level athletes over the years, so I thought I would see what he could do with this old, average dude. My goals for the season was to increase my IM run performance while maintaining my bike and swim and finalizing that with a sub-12 hour Ironman.
In March, I had my first official race of the season, The St. Pat’s Allentown 5k. While it is only a 5k, this would be the first test of my fitness to see what I had accomplished during the last two months. I would also use this as my Lactate Threshold(LT) test for my training. It did not disappoint. I finished with a 1 sec PR of 22:45(chip time) over my prior PR from 2013. 3 years older and getting faster.
In April, I took things up a notch and competed in the local St. Luke’s Half Marathon which I hadn’t run in since 2013 when I ran with my wife. I was planning to run it in 2015, but got a stomach bug the morning of and had to bail. My current PR for this race, and half marathons in general, was from back in 2010 when I finished with a 1:46:41(chip time). I also had challenged my co-worker Steve, who is what I would consider more of a “runner”, to a duel for this race. It was a bit of a stretch, but I thought the extra competition would bring out a little extra in motivation for me. Although I didn’t come close to beating him, I did manage to eke out another PR for myself finishing in 1:45:10 after 6 years. 2 races and two PRs…not too shabby a start to 2016.
Next up was my first triathlon of the season, the French Creek Olympic Triathlon. I had never done this race before, so I didn’t have anything to compare it to. I knew it was a pretty brutal race with a very hilly bike and run, so you could not even compare it to any other Olympic Distance race. I obviously did not PR this race, but I did end up on the podium by taking 3rd in my age group. This was the first podium since my very first multisport race, the Belleplain Duathlon, back in 2008 where I finished 1st in my age group. So now 3 races and 3 top outcomes.
In June I traveled up to Syracuse, NY for the Ironman 70.3 Syracuse triathlon. Another race I had never done before, but was hoping for a good finish here given the prior results so far this season. The race started off well with one of my best half-iron swims and a decent bike leg where I felt I hadn’t “burned too many matches.” The run leg was a different story. The sun came out and the heat turned up towards the end of the bike and my body turned to mush. Reminiscent of the Ironman Couer d’Alene run I fell into a walk-run for the very hilly run course. Ok, you can’t have them all! So with no PR to be had this time, I took my setbacks here and turned it into motivation for the true goal “A” race of the season at Ironman Mont-Tremblant.
July turned out to be a pretty hot month, so I gained some pretty good acclimatization to the heat while training. If Ironman Mont-Tremblant (IMMT) was going to cook me like Syracuse, I was now prepared. Well, as much as someone who does not like the heat can be.
August came around quickly and tapering was in full swing as we made our way up to Mont-Tremblant for the peak race of my year. When race day came I could not have asked for better weather conditions. It was very cloudy in the morning as I prepared to hit the water. A fighter jet buzzed us so close it brought tears to my eyes. Then the cannon blasted and we were off. The rain started during the swim and poured down all day! For me, that was perfect conditions. I was like a pig in the slop.
Due to some choppy lake conditions, my swim was not as fast as I thought it would be, but still one of my faster IM swims. My bike was one of my fastest so far but yet I still held back as I planned to save something for the run. The run was my best ever Ironman run. The rain came down and kept me cool while cranking out some 8:30-9:00 pace miles. I felt amazing the whole time. I blew away my sub-12 hour goal by about 14 minutes and coming away with an Ironman PR of around 50 minutes! I chopped off almost 30 minutes on my IM run time alone. Mission accomplished!
So now 5 races completed for this year and 3 of them were PR’s and 1 podium. What more could I ask for? A fabulous end to an epic season for sure. Proof that aging does not mean you get slower. At least not yet. Maybe by the time I am 50 I can qualify for Kona? 🙂
Usually with the last race of the season comes a little depression that it is all over for another year. I like to schedule something big for after my last race that keeps me on the up-and-up. Just when you think things can’t get any better we headed to Iceland for a two-week journey around the island in a camper.
I let my body recuperate a bit and broke out my camera for an incredible trip. It was the perfect diversion for someone who has only thought about training for the last year. The scenery was out-of-this-world and it was a great end to all the hard work that was put in over the last 8 months. I have been working on a full report blog post on this trip which I hope to be published very soon. Stay tuned for that.
While you would think that was all for this year, I had to do one more race. I signed up for the local South Mountain 10-miler run which was kind of a birthday run for me. I had never done this race before, but it looked to be quite challenging. It starts not too far from the Lehigh Univesity’s Goodwin Campus fields and a makes it was up to the very top of South Mountain, turns around and heads back down again. It is very steep and a big slog. I ended up 40th overall and 6th in my age group. Not a great result really, but I maintained a 8:12 pace which is just a bit off my half marathon pace. It was more for fun so I am not too worried about that.
I concentrated on my photography a bit for the remainder of the year, which tends to play 2nd fiddle to my training. I made a couple trips to Lake Placid and a short trip to Salt Springs State Park(PA) for some photography sessions. I came away with some keepers and also started getting more active with my Instagram feed. I dug back into my photo archives and found some great pictures I had taken in the past that never made it off my laptop.
So now as we head off into 2017 and I set my sights on Ironman Boulder and the inaugural Ironman 70.3 Lake Placid this year, I have great memories looking back on the amazing year that was 2016. Despite what many others have felt. I have so much to be thankful for. I can only hope that 2017 is even half as good as last year.
I can only hope that 2017 is even half as good as last year. Although, it is already shaping up to be a pretty full one. I have several races on the docket and plans are already being hashed out for an amazing trip to Croatia and Slovenia during post-race season. As for goals, Ironman Boulder should be a challenge in itself given the altitude so I am not putting any time goals on myself for that. Perhaps working on pacing myself would be enough. I think Ironman 70.3 Lake Placid may be my A race for the year and I would like to shoot for a half-iron distance PR there.
My other goal for 2017 is to get back to regular blogging here. I have fell off the wagon a bit over the past year so I hope to pick that up again. I have just “cut the cord” and cancelled my cable TV subscription, so besides saving money I plan on spending a little less time in front of the tube.
If you are reading this, I hope you had a great 2016 and a even better 2017 as well. Thanks for reading!
I decided to give one of those meal subscription plans a try as we start off the new year. With the uptick in training time, I find I have less and less time to cook a good healthy meals and frequently fall into the trap of leaning towards convenience and quickness rather than healthiness. I am hoping this will help thwart that. We’ll see.
I selected Hello Fresh since they offer a vegetarian option and had good reviews as well. Stay tuned for subsequent review of the plan in the upcoming months.
If you are interested in trying this out too, here is a $40 off coupon code on your first order.