(Edited by Brad Minus) The Decision My 3 years of running experience started with multiple injuries including a couple of ankle fractures. However, I still managed to complete a marathon, a 50K and...
How to Run Faster by Running Slower
I can hear it now….”Know wonder they call you a Goof…you are crazy.”, “So, if I run slower I will get faster? You are out of your mind.” It was not to long ago I used to think the same thing, but as with everything I post, there are reasons and science to back it up.
Let’s face it, logic would dictate that pushing the pace of your easy days, as close to race pace as possible, would help you get fit faster and help you speed up, right? A lot of coaches, including myself, will tell you to run slow on your easy days, and easy days should be making up anywhere from 50-75% of your weekly mileage.
I have clients continuously asking me, “why are my easy days so slow?” The latest is my famous sit downs with my runners telling them to slow down after examining their data and finding them running tempo speeds during an easy day.
The answer to the question is what Arthur Lydiard and most other coaches would call the aerobic system. The aerobic system, or aerobic development, is the one of the most important fundamentals into unlocking your true potential.
Let us first check the stats on the energy contribution the aerobic system provides for races. As you can in the chart below, even the shorter events like the mile, over 80% of the energy required to run the race is produced via the aerobic system.
Aerobic System? What is it?
Aerobic training is the scientific fact that to move your body at higher intensities, the body needs to break down sugar and convert it to glycogen so it can be used as energy.
The aerobic system plus oxygen starts a chemical reaction known as Aerobic Glycolysis which continuously powers continuous endurance activities. In the aerobic system energy ATP is produced through Pyruvic Acid and Lipid/Protein fragments entering the Kreb Cycle and the Electron Transport Cycle.
During aerobic respiration (yeah, that’s breathing) the body uses all the oxygen it needs to power the muscles. When you are running in your “aerobic zones” (easy runs), your muscles have enough oxygen to produce all the energy they need to perform.
See? Improving your capacity to transport and efficiently use all the available oxygen to produce energy will enable you to race faster since this makes up 85-99% of the energy needed to race.
Since running easy is aerobic development, what better way is there to train the aerobic system? There is none.
What goes on in the body during aerobic development?
Capillary development – capillaries are the smallest of the body’s blood vessels and they help deliver oxygen and nutrients to the muscle tissues while exporting waste products out. The larger the number of capillaries you have surrounding each muscle fiber, the faster you can transport oxygen and carbohydrates to your muscles.
Aerobic training (easy running) increases the number of capillaries per muscle fiber, thus improving how efficiently you can deliver oxygen and fuel to your working muscles and how quickly they can clear waste products.
Myoglobin is a protein in the muscles that binds the oxygen that enters the muscle fiber. When oxygen becomes limited during intense exercise, myoglobin releases oxygen to the mitochondria to produce more energy.
The more myoglobin you have in the fibers of your muscles, the more oxygen is transported under aerobic stress. Like, uh, during a race. Aerobic training increases the amount of myoglobin you have in your muscle fibers.
Mitochondria are microscopic organelle found in your muscles cells that contribute to the production of ATP (energy). In the presence of oxygen, mitochondria breakdown carbohydrate, fat, and protein into usable energy.
Therefore, the more mitochondria you have, and the greater their density, the more energy you can generate during exercise, which will enable you to run faster and longer.
Aerobic training increases both the number and the size of the mitochondria in your muscle fibers.
Suffice it to say that aerobic development is the single most important factor to long-term development.
Of course, track workouts, VO2 max sessions, tempo runs and cross training will increase your fitness and are still incredibly important to racing faster. However, nothing will help improve continuously like developing the aerobic system.
Aerobic development is dependent upon running in your aerobic zones (for my runners Zones 1-3). This is why running faster on your easy days develop the aerobic system. Once you step out of those aerobic zones, on easy runs you diminish development of your aerobic system, but you also increase the chance for injury. Nope, two negatives do not make a positive in running.
This is one of the single biggest mistakes runners of all experiences make in their training.
As a coach and trainer I have always distinguished myself because I am always able to give my clients and readers the “why”. (Sometimes my clients end up telling me to just shut my mouth. when I am training with them because I am continuously telling them why they are doing each movement of an exercise or workout. I guess it may not be an advantage all the time. Go figure.)
Optimal Aerobic Development
Scientific research has been able to identify how the aerobic system adapts and responds to certain training paces. Physiologically we know:
- Capillary development appears to peak at between 60 and 75 percent of 5k pace.
- Maximum stimulation of myoglobin in Type I muscle fiber (Endurance Muscles) occurs at about 63-77 percent of VO2max. 63-77 percent of VO2max is about 55-75 percent of 5k pace.
- Two researchers, Holloszy (1967) and Dudley (1982) published some of the defining research on optimal distance and pace for mitochondrial development. In short, Holloszy found that maximum mitochondrial development when running at 50-75 percent of V02 max. Likewise, Dudley found that the best strategy for slow-twitch, mitochondria enhancement was running for 90 minutes per outing at 70 to 75 per cent V02 max.
It is pretty clear now right? Your optimal easy run pace for aerobic development is between 55 and 75 percent of your 5k pace, with the average pace being about 65 percent.
It’s also evident that running faster than 75% of your 5k pace on your long run has very little additional physiological benefit.
In fact, the research indicates that it would be just as advantageous to run slower as it would be to run faster. Running around half of your 5k pace is pretty easy right? Wouldn’t you know it, the evidence is clear that it still provides near optimal aerobic development.
Feel free to let me hear your feedback. I welcome any other case studies, personal experiences and other research as I am always learning. I provide you with the best content I can, but I have an open-mind and know that there may be other research out there that may negate information I post.
The Goof’s Guide to Common Injuries and Prevention
I believe I have started to write this post on injuries, a number of times, trying to be as clear as possible without seeming conceited or that the information I am giving is absolute. That being said I am giving this disclaimer:
The information in this post comes from experience, my personal research and conversations with Physical Therapists, Bio-mechanical experts, Orthopedists and other athletes. I am not a physician or medical expert, so please take this information as opinion based on cognitive research. Also, there is an exception to every rule and another explanation. I do welcome comments that give constructive criticism, but I make mention to this disclaimer first.
What causes injuries?
You might be surprised to hear that there are only two reasons runners (and other athletes) get injured; accidents and imbalance. Accidents are obvious right? For example; rolling the ankle stepping off a curb, falling, being hit by a bicycle, etc.
Imbalance will cover the why’s of the rest of the injuries. The human body is designed for every system to work in synergy, therefore when one piece of the puzzle is not operating a full capacity or efficiently, the other systems have to do more work. This is when the imbalance occurs.
When talking with Physical Therapists and Bio-mechanical experts I was shocked at some of the stories I heard. One story I heard was of a football player who was training, running 100s up and down the field carrying a ball. He had extended his shoulder just barely beyond its usual range of motion, and he ended up with severe pain in his opposite quadricep. “What?!!!!” was my initial reaction, however, I was then educated on the connective tissue (ligaments, tendons etc) which can be traced from the very top of our skull, down through our torso and into the extremities. Everything is connected.
As another example, one of the most popular injuries for newer runners are the dreaded shin splints or medial tibial stress syndrome (MTSS).
Scientifically it is caused tiny micro tears of the fibers connecting the medial soleus fascia through the periosteum of the tibia where it inserts into the bone. Due to the soleus becoming so week that the constriction starts to bow the tibia. In more layman’s terms, the calf becomes so tight due to weakness and inflexibility, that the connective tissue pulls on the bone. (There is some physiological proof and complaints that more runners are getting shin splints and other injuries due to training in calf sleeves and other compression gear, but I will address this in another post.)
This same weakness, fatigue in the calf muscle can also cause another popular injury. Plantar Faciitis. In this case, instead of the connective tissue weakening through to the soleus is pulls on the plantar fascia causing inflammation which can be debilitating.
An injury can be traced either by the athlete themselves or by a professional to a point of imbalance. Most likely somewhere within the full spectrum of the athletes, body, behavior and, do I dear say it, attitude.
How can injuries be prevented?
As a coach and trainer, my first rule, and one that I increasingly live by, is “Do no harm.” Therefore, I am always asking questions starting at a high level and continuing to get more specific. (The examples below are catered more toward running, but can be used in any sport.)
- Is the effort balanced through each week? (So, no high intensity days back to back)
- Is the volume balanced? (No consecutive high mileage days)
- Is the duration balancing?
- Is there enough recovery?
- Does the periodization allow for peaking at race time, but still allow for enough rest prior to the race?
- At what time in the plan does strength training make sense?
- This can be critical. If the strength routines are not designed to not only strengthen the muscles used for the sport, but strengthen them for the way they will be utilized, it can be detrimental. For example: Heavy squats for a runner. What is targeted? The glutes, and hamstrings. How are they being utilized in a downward and upward motion causing the hamstrings and glutes to gain size in that direction. How do we run? In a forward motion right? Well if there is more pull on the glutes in the sitting position gravity will work to pull backwards. That is working against what we want. It would be better to do air squats or light dumbbell squats where the motion is more forward which would be utilizing the muscle the right way.
- Are the exercises within the workouts specifically designed to strengthen a muscle, or group of muscles, in the same way they are utilized within the sport?
- Are the intensities, duration, reps and sets balanceing within the weeks of that period in the plan?
- At what time in the plan does strength training make sense?
Form and Technique
- Does the plan take into account work on form and technique either as a full workout or within workouts?
- Is it enough? Or Is it too much? (This is obviously specific to the athlete)
- When looking at the athlete do they look symmetrical? Are there any imbalances to the eye? (over-pronator, supinator, flares,)
- Is the athlete in the right shoes and equipment?
- Is the nutrition in strategic balance, fueling the muscles properly for the sport?
- Is there enough calories? Are there too many calories? Are the calories nutritional dense?
- Is this the right time in the athletes life for this race?
- Do they have a support system?
- is the plan fitting in the athletes life with minimal impact, or is there planning for the impacts ahead of time?
- What kind of attitude does the athlete have towards training and does the plan fit that attitude? Or should there be an adjusting of attitude?
There are definitely more questions I ask, however, I think these examples give a good idea of why balance is so important.
The term “overuse” is being used quite a bit, but what is it? It’s an imbalance of planning or lacking thereof. Tracing Injuries is completed from the highest level which would be the training plan, all the way down to the balance of strength and flexibility within the connective tissue of the body. Personally, I think it is amazing that on one hand our bodies can endure a lot, but if we don’t notice those little weaknesses, it will create an imbalance that could cause and injury that may or may not keep us from doing what we love most.
Balanced Plan -> Period -> Weeks -> Workouts -> Balanced Form -> Body -> Mind
Better late than never – Ironman Augusta 70.3 Recap
Obviously, Ironman Augusta 70.3 is one of my favorite races, since this is the third year in a row I competed in it. Why?
- The 1.2 mile swim heads downstream giving those of us that are not great swimmers a little push.
- There are two main sporting events in Augusta. The little golf tournament called “The Masters”, and the Ironman, so the whole city seems to show up to support it. The Ironman doesn’t have near the amount athletes or the out-of-town spectators, but it doesn’t seem like that when you are competing.
- The 56 mile bike course is beautifully scenic with rolling hills which makes it somewhat challenging and a lot of fun.
- The run course is two-loops around the center of town which is loaded with spectators that are cheering and holding signs with sayings like “If Triathlon was easy they would call it football.” It gives the competitors continuous motivation through a the 13.1 mile completion to the challenge which depending on the temperature could be grueling.
- The volunteers, all three years I have competed, have always been amazing. There are aid stations every 10 miles on the bike and every mile on the run, so there are a huge amount of volunteers that are there for a very long time.
- The expo and check-in have always been run very professionally and smooth. It is probably one of the best run expos I have took part in.
The weekend started off with a caravan of amazing people up to Augusta including my buddy Pete, Kari, Jaime, Kat, Chris, Kate, Matt, Jeff & Miranda. All of them great people and athletes.
The ride up was uneventful with one stop at Cracker Barrel to fuel up and a couple of minute stops for gas and essentials. We went right to check-in and surprise, surprise, the Marriott opened their new convention center so there was so much more space for check-in and the expo than last year. In the past everything was in a series of rooms, now it was in one great big room that allowed for more vendors and more space to move around. There had to be at least 50% more vendors than last year. It was amazing. Of course my favorite part, as always, is the atmosphere. Super charged with excitement and enthusiasm.
After getting settled in are hotels, Chris, Jaime, Kat and I had dinner at this little restaurant of an old hotel called the Partridge Inn. The meal was incredible, and for the first time I got to try Shrimp & Grits, which of course Jaime was astounded I had never tried. It was really amazing. Paleo? Not in the least, but it was delicious. We ended up splitting our dinners, of which mine was a 16oz prime rib that was cooked to perfection. It was an amazing choice, indeed. (Patrons of the hotel had much less to say of the hotel though.)
The next day consisted of quick workouts, bike check-in, race prep and another awesome dinner at Charlie-O’s Steak House. We had a much larger crowd for dinner which not only included the caravan gang, but some members of Tri-Psych as well. It was the perfect crowd to spend the evening before the race. Everybody was calm, cool and collected on the outside, but some pre-race anxiety seemed to be looming over all of us.
I was surprised at how well I slept that night. I usually never sleep the night before a race. Of course I still didn’t get eight hours, but the 6 I did was a very hard sleep. I woke up even more refreshed than I thought. I had the opportunity to dress, eat and be ready with time to chill out and motivate myself.
The transition area was crowding fast as usual, and since last year I had a very early start, this year I ended up more in the middle waves, so there was plenty of time, to relax and get my bike and gear ready, without feeling rushed. As always there were plenty of people who caught up with me either from, home, past races, social media, or my blog. It was awesome. Race morning has to be one of my favorite times of the race, just because of the excitement and the convening with friends and acquaintances. Those of you podium placers probably are in your own little world at this point, and it makes sense, but to a lot of us just trying to beat our past times and finish comfortably, this is a great time of the morning.
The shuttle took us to the host hotel, and as it was in the lower 50s at the time, we decided to grab some coffee and hangout in the lobby. Finally, it was time to head over to the start, drop my “morning clothes” bag in the truck and enter my corral for the start. I found Jaime, which calmed my nerves a bit. He races with Team RWB of whom I am honored to call myself a part of as well, but he is much faster than I. Usually about 20-30 minutes faster. He is an amazing athlete, motivator and all-around person. We only catch each other at races, but he always is able to motivate just that little bit extra.
The time came and they moved us to the dock, the
gun went off and we jumped in and started swimming. I have been working on my swimming so I adopted my rhythm as soon as possible, and found myself right with the majority of the pack the first 800m but then I fell short. They swam past and I ended up, as usual, in the back. Around the 1200m mark the pack behind me caught me and by time I finished, the fast women, two waves behind me, caught me. I still ended up beating my swim time from the year before by a minute, but it was still slow.
I ran up the ramp to transition and without any incidents I grabbed my bike and headed out and just as I was about to leave transition, mother nature called and I made a quick decision to use the portlets. I still ended up with a four-minute transition, but I was a little disappointed. Around the three-mile mark I started to feel something new; quad burn. I was astounded I was feeling this so soon. Usually, it took 40 to 50 miles of hills before I felt it this bad. I must have over-used them in the swim. After another fifteen minutes I took a Honey Stinger Gel prematurely and the burn subsided meaning that I must have depleted my glycogen levels just enough to feel it. My cadence kicked up and I started passing people, and while I was still getting passed by the elite cyclists in the waves behind me, I was doing more passing than getting passed. The hills were as I remembered and I didn’t have any issues with them until mother nature threw me a curve ball. She added the wind. I was thinking the whole time, I just wanted to average 20mph. That would get me into T2 under 3 hours. I did make it to T2 with that goal, but I fell short of my 20mph average at 19.44 mph.
Unfortunately, because I wanted that 20 mph so bad and I had not accounted for the wind, I spent a little more energy than I wanted and I felt in on the run. At first I felt a little tight, but I was used to that. In my training it took till mile three to get my legs back, so I pushed through and bided my time until then, but at mile three, the tightness didn’t go away. As a matter of fact, the tightness never went away. I ended up doing a run/walk of 1 mile on and sixty seconds off. It worked but I faltered on even doing as well as I did the year before. I was under two hours in 2012, but this year I ended up 2:05 which is the exact amount I was off my over-all time: 5:42 off from 5:36. I cared for a while, but I assessed what I learned and what I needed to take away in order to be successful at Ironman Florida which is the ultimate goal for the year.
I caught up with Pete around mile 11 and we ran into the finish chute together. Of course we were passed by Master’s champion runner, Jeff Lessie who was doing the bike and run as part of a relay. What made it really embarrassing, was that Jeff started an hour behind us and he still caught us. He is an amazing athlete, and when he ran passed us we thought for sure he was just on his first loop, but when we saw him in the finish area, both of us looked at each other and then down at the ground. After a couple of nanoseconds we lifted our heads, found him and gave him a hearty congrats. We both still did pretty well and we knew it.
On to the next challenge, for me, the Chicago Marathon, and for both of of us Ironman Florida, Panama City Beach.
The Importance of Nutrition In Fitness
~This is a guest post by a friend of mine, Dr. Karen Danish, LAP ~Enjoy!~
It’s difficult to talk about nutrition without fitness, and fitness without nutrition. They go hand-in-hand, and help balance each other out, creating a healthy body and mind. Proper nutrition fuels the muscles to help us power through not only tough workouts but our day-to-day activities. Nutrition, by definition, is a process the body uses to digest food and use it for energy, growth and development. Fitness describes our body’s ability to process energy in the most efficient way possible. It covers a wide range of topics including endurance, body composition, strength and flexibility. Without proper nutrition, our bodies have the inability to work on fitness levels. See? You just can’t talk about one without the other. Here, we’ll talk a little bit more about how nutrition helps your fitness, how a lack of nutrition hurts it, and why exercise alone isn’t enough.
Have you ever heard, “You are what you eat?” It’s true, especially when discussing nutrition and fitness. And it’s pretty simple. Eating bad food makes you feel bad, and eating lots of good food makes you feel really good. Foods that are packed with vitamins, nutrients and are more natural are better for you and your body. Higher calorie, processed foods take a toll on your body and daily routine. Foods higher in nutrients give you energy, keep you focused on work or chores, and a healthy diet can promote good health habits in all areas of your life. When you eat right, your body works more efficiently, giving you the energy to exercise and keep up your fitness routine.
You know that good foods make you feel and look good, so why do bad foods hurt your fitness? Things on the outside might look ok with a poor diet, but on the inside, blood sugar levels are adversely affected, cholesterol levels can skyrocket, major damage can be done to the heart, and your digestive tract will not work as efficiently. Your motivation to keep up a healthy exercise routine will take a hit as well. You won’t have enough energy to make it a priority. It’s just a fact: you cannot out-exercise a bad diet.
Many people think that even if we don’t maintain a perfect – or even great – diet, we can hit the gym and still maintain a healthy body. This is not only wrong, but dangerous. If you load up on unhealthy, sugar-laden foods then head to the gym for an intense workout, it spells trouble. Eating foods that are packed with nutrients are better for powering a workout and helping you sustain your fitness level. The wrong kind of fuel will cause an inevitable breakdown at some point. Your body needs and deserves the right kind of energy, which is important to an active lifestyle.
It’s simple: nutrition and fitness go together. Always. Your body needs a healthy diet in order for it to what you want it to do efficiently. Consult a doctor or dietitian with specific questions about what you should be taking in to support your fitness routine.
This post was written for IronGoof, by Karen Danish, LAP. Karen is a licensed acupuncture physician and a valued staff member at Anne Hermann MD, PA, St. Petersburg Weight Loss Clinic.
Gasparilla Goof: A Recap
Since I have been an endurance athlete in the Tampa Bay Area for a few years, I have always felt a pull toward the Gasparilla Distance Classic. This last weekend was no different. I had the intention of possibly hanging out on the sidelines this year, but the attraction of the race and the fact that all of my racing “peeps” would be there, lured me to enter the Becks Light Challenge which consisted of the 15K, the 5k and the ever loved Half Marathon. There is another level to the challenges named the Michelob Ultra Challenge which includes all of the races in Becks Light Challenge plus the 8k, but I know myself well enough that after a half marathon the last thing I was going to want to do was run another 5 miles so I decided against it this year. Maybe next year.
The expo was pretty much the same as it always is. I enjoy being around it, and seeing my fellow running buddies, getting some samples, seeing the new shoes that are out and tasting the new products. Unfortunately, I was a little late this year, so I didn’t have the allotted time I would usually, but I did spend some time with Pearl Izumi rep, Kyle, and tried on their new product, The E:Motion Tri. Kyle mentioned it had only been available for five days at that point and after a little schmoozing I think I may have finagled a pair, of which I will review at a different time.
The race included over 27,000 entries this year, and with muli-race entries the estimates stated there were about 23,000 unique entries, which I consider to be an amazing turnout. I was pretty excited to be participating the next day, however I let the energy of the social part of running get the better of me and I did not eat very well that day or that night. I ended up paying for it the next day.
I woke up at 4:30a and took care of morning routines and ate a banana with almond butter which is usually all I need for a workout that is only 9.3 miles. Jumped in the car and headed off to the race. I found a nice spot, behind Publix and since they were sponsoring the event I didn’t think they would mind. It was a nice little hike to the start line from there, so it was perfect to warm-up and get the blood moving. I had plenty of time, so I hung with Dawn Peters, and saw a few others in the corrals while I was continuing to warm up a more thoroughly. Peculiar thing I didn’t mention earlier. In Tampa, there was a power outage in the water treatment plant because a squirrel chewed through the lines. This caused a water distress warning for all of the areas that received their water from the City of Tampa for 72 hours. We were told to drink bottled water or boil our water before drinking it. The announcer was assuring us, the water served was bottled from Zepherhills and the mixed Gatorade also used the bottled water. I caught myself wondering how much of the water, I used to brush my teeth with, made it into my system.
There was a great rendition of our national anthem sung acapella followed by the blast of the start horn.
I started feeling really good and I was charging hard at about 7:31 pace as I hit miles 1, 2 and 3. My legs were fine, my breath was under control and I just kept saying to myself; “Self, you know you have another 5k you have to do today followed by a half-marathon tomorrow don’t you?”, but the energy of the race ran away with me (pardon the pun).
At mile 4 I started to slow down and at mile 5 my whole race fell apart. Here I was, on my own training ground, turning the corner and heading for home, and I felt dizzy, my legs were not feeling great, and I was slowing to a crawl. I walked for a bit, trying to clear the toxins the lactic acid was ridding my muscles of, and motivate myself to finish this thing. I couldn’t believe I was falling apart this early. Just two weeks prior I slowed but at the 9 mile mark, so I thought I would at least be able to get through this race and shuffle through the 5k, but here I was at mile 5 and completely crashing. I kept saying to myself “The mind will quit 10 times before the body does. This is not your body, you goof, this is your mind.” I started again, with the expectation to keep running no matter how slow and just finish. Athletes, that I run with at track that are in groups below me started to pass. My friend Rich, whom has been just lifting and bulking up past me with a motivational pat on the shoulder. I couldn’t believe this was happening. I checked my posture, looked at my placement, leaned into a comfortable position and picked up my cadence, allowing for maximum efficiency and pushed on with everything I had left. At the 9 mile mark, as is tradition, I put everything I had in the last third-of-a-mile and sprinted across the line. I literally felt like I had nothing left.
I took pictures with the pretty pirates and was lucky enough to see a few of my clients whom were running the 5k about an hour later. I was so drained I was seriously contemplating just cutting out of the 5k altogether, but that little jingle went off in my head. It actually used to be an old Hefty Bag commercial that started with a little squeaky infantile voice; “Wimpy, Wimpy Wimpy.” Of course the actual commercial continues with a loud, strong, low and bold voice; “Hefty Hefty Hefty!”, but that part was missing in my head. I decided that 3 miles was not a big deal as long as I can get some fuel up a little, so I journeyed on to find some food.
This was the only disappointing portion of the Gasparilla Distance Weekend. Every other year I have participated in this race the vendors are lined up in the tunnel with fruit, beverages, smoothies, rice and beans, sandwiches bagels the works, but this year it was cut to bananas, fruit cups, granola bars and sample smoothies. I was a little disappointed, but I ate a couple of bananas, gulped a couple of smoothies, headed back to the start line.
As my readers know, I am not the fastest runner by any means, but usually fast enough to be in the front corral. This year because I really wasn’t feeling it, I put myself in the middle of the front corral. What I didn’t realize, was because there were only two corrals, the 9am and the 9:45a, there were a lot more people. After another rendition of our national anthem, which was just as good as earlier, the horn blew and we were off. Again. Or, so it seemed because even though I crossed over the start mat I was still walking. 19,000 runners in-between the two corrals, and here I was in the middle of the first one. After 400 meters I heard the announcer mention that five minutes had gone by since the start. I heard my own voice cry out, “What? Five minutes? Already?” Embarrassingly enough, I was talking to myself. I started weaving through the crowd the best I could and finally around the half way point it opened up enough to get some speed going. I was still spent, but the food I consumed filled my glycogen levels enough to finish the race. My time was a dismal 26 minutes and change, but I was happy I did it.
After the race- Saturday
After completing the ritualistic medal photos, walking, stretching, and chatting I caught up with Rich O’Dea and we headed to Four Green Fields for a couple of beers. Everyone I knew was there, so the place was hoppin’. The Tues-Thursday Starbucks run peeps were there, Progressive Run, Four Green Fields, A-Train, Shark runners, and of course Mrs. Jessica Glover behind the bar on deck. She was incredibly busy but smiling and gabbing away. I chatted for a while, met some new runners, saw some old friends like Malynn Nguyen who I haven’t seen since the 2011 Ironman, and just basically hung out and had a great time. It was a nice ending to a couple of difficult races for me.
I realized that I in no way was I talking myself out of running the Half Marathon the next day, so I devised a strategy on the way home. I needed a way to fuel and feel as fresh as possible, so I stopped on the way home and grabbed a couple of bags of ice. What for? An ice bath. I never actually indulged in an ice bath, but I have read over and over the advantages to them, one of them being rapid recovery and that, is what I needed in order to get through the next day. When I arrived home I grabbed a Coke, which would help top off my glycogen levels, ate some chicken breast and broccoli, and headed for my ice bath. Since I never actually took one of these before I knew that it would be torture if I just filled the tub with ice and water and jumped in, so I ran some barely luke warm water and got in. Slowly, I moved the water to cold and it rose above my legs and found myself getting used to the temperature. I then slowly started adding ice, and the temperature started to drop a little more rapidly, but not so much where it became too uncomfortable. I dropped the last bag of ice in and waited my 20 minutes. I have to say, it wasn’t that bad, since I allowed my body to acclimate. I am not saying it was comfortable, the ice remained frozen after all, and it was touching my skin, but I could handle it. After 20 minutes I jumped out and into a hot shower which was absolute heaven. I assessed how I felt and noticed that my legs felt somewhat rejuvenated but the test would be the next day, both waking up and running the half marathon.
The Half Marathon
I woke up the next morning and was feeling pretty good. My legs were a little tight, but not bad. I cleaned up a bit, donned my new IronGoof racing singlet and headed out to Jet City to meet up with Jessica, Cheryl, Carol and Tara Lee. That was a nice way to start the morning. Jessica, made us triple espressos and we headed to the start line, for the last time. We made a quick stop at the Team RWB tent to pick up some more runners and take some pictures.
Team RWB is one of my favorite Veteran charities. Being a Veteran myself and an ambassador, I am connected with their cause to help veterans with “invisible” injuries incorporate themselves back into civilian life through athletic endeavors. Invisible injuries would be, Post Traumatic Stress Disorder(PTSD), biological-chemical treated injuries, Combat Stress, and other psychological and physiological issues and disorders. As I was there, I understand more than the average person how critical this cause is, because for every injury and casualty of war there are over 25 invisible injuries affecting Soldiers, Sailors, Airmen, Marines, Coast Guard, and DOD contractors.
We lined up with the rest of the pack for the Half Marathon, listened to a repeated acapella version of the Star Spangled Banner, and after the horn went off for the last time for me, we started shuffling to the start line. As with the 5k, there were a huge amount of runners for this race, so it took a while to find a way to break free. The first mile was around eleven minutes, because we had to stop twice due to the foot traffic moving towards Davis Island. The second mile was not much better at around 10 minutes, but the third is where it started to spread out a little at the end which ended up pacing around a 9:30 minute per mile. I was already way way behind schedule to even come close to the time I completed a couple of weeks earlier at the Rock n’ Roll half marathon. Once I was able to move, I did so, and sped through miles 4 – 8 between 7:30 and 8 minute miles. I felt absurdly confident and noticed the difference in my energy level since I made sure to fuel the night before, more adequately. Unfortunately, the tole I took on my body the prior day, decided to rare it’s ugly head as I passed the mile 9 marker.
All of the sudden my legs felt heavy, my breathing became more labored and even though I was adamant about my nutrition during the course, I slowed to a pace just above a 10 minute mile. I couldn’t believe it as my watch started alerting me after each of the last few miles. When i finally reached the finish line with nothing left, I was just hopeful that I was under two hours or my ego was going to take a huge blow. As I stumbled through the medal line, grabbed some water and Gatorade, I checked my Garmin’s history for my unofficial time. 1:59:17. My slowest non-triathlon half marathon in two years.
The after race activities included pictures in the VIP tent with members of the Brandon Running Association to include lovelies; Beth “B.o.B.” Shaw, Fallon “News Channel 8 Morning Anchor Hottie” Siilcox and Patricia ” Bring my own changing tent” Rossi, good friends; Ben “The Lazy Runner” Mena, Nick “Best Damn Race” Zivolich, Tim “You will never look this good” Schubert, and Chris “You can’t touch this” Wiegner. Of course there were others I cannot remember due to the fact the blood was not pooling in my brain at the time. After I chatted, drank and posed, I left for Jet City where I continued my socializing over fresh Mimosa’s made with love by Jessica.
As I drove home I reviewed the race and what the heck happened to make it so rough. I do not like excuses, so the fact that I am a little older, it was humid or the course was boring are not ideas I choose to partake in, but problems I personally created I can learn from.
- I did not fuel properly Friday night. I know better.
- I had not been putting any real distance in my recent workouts. I had been doing less distance and more interval training.
- I know I have been losing a lot of weight without trying and not feeling as energetic as usual lately and refused to address it.
My intentions to address these mistakes are:
- Revert back to being more responsible the night before race day.
- Obviously, put my longer distance runs back in while keeping a couple of interval workouts. – Lesson Learned: There is no substitute for distance.
- I am incorporating a couple of whole, wheat free, grains back into my diet. Specifically, Gluten Free Organic Oatmeal and Quinoa, to see if I can get my energy and weight back up.
How were your races and/or workouts this weekend?