Sunday, May 31, 2015

2015 Comrades Marathon Race Report

2015 Comrades Marathon race report

Race date - Sunday 5/31/15, 5:30am start time. Race must be completed in under 12 hours. At 12 hours, they block the finish line with big dudes and if you are one second over 12 hours, you don't get to finish and don't receive a medal.  Devastating for those within an eye shot of the finish (and we saw many in this situation at the finish).




This was an "uphill" year from Durban to Pietermaritzburg, with over 6000 feet of elevation gain and only 4000 of elevation loss (downhill) per my garmin watch. The direction alternates each year.

Distance - ~87.72 kilometers (~55 miles).  Race started in 1921.  The course runs on roads (not trails) and this year they added an extra 0.5 miles due to road work on some of the course. This costs most people 5-15 minutes of extra race time. I was definitely thinking it when people super close to the finish line were not allowed to finish.

My result - 10 hours and 25 minutes, good for the top 31% overall (5.249/16,586). My marathon split was a 4:35 (10:30 pace) and I was at 9:22 at 50 miles. I ran the first 36 miles without walking. This included running the first 4 major hills without stopping. I felt great aerobically, I was not limited by my fitness at any point during the day.  My nemesis, as usual during hilly ultra marathons, was my shredded (extremely sore) quads starting around mile 28.  I was very happy with my race and time, particularly given  that I was limited in my training due to a sore knee from January - May this year.  

In February 2013 I had reconstructive foot/ankle surgery and was told by a doctor that I may not run again, or if I did, I wouldn't be the same runner.  I developed blood clots in my leg after this surgery that I battled with for about a year.  I had knee surgery in March 2014 to repair a torn meniscus, and broke my ankle on a very easy run in July 2014.  It was a tough 2 years.  I'm proud that I was able to complete these races given 2 years of injuries.  I listened to my body and significantly under-trained so I could get to the start line healthy.

Finishing Video (I was very happy to finish and felt strong at the end, but if you look at some of the other videos, you can see that I am having trouble running down hill due to my super sore quads).  Click on the "Youtube" word in the lower right hand corner to watch this video on youtube, where you can put the video on a full screen and see me much better




 
Garmin File - click here





Preparation - due to a bone bruise on my knee, my training was very limited.   I'm a big believer in training smart (and lean towards under training).  My longest run was 20 miles in early April in Miami. I rode my bike trainer and did a lot of elliptical when not running. I did Ironman Texas 2 weeks before Comrades as a training workout. I walked a lot of the Ironman marathon so don't consider it running 26.2 miles.  Despite not running much,  my fitness level was high coming into the race and I was healthy (my knee healed) with the exception of a sore (swollen) upper neck in my back, which has been bothering me on and off for years.  MRIs have shown that something isn't right in there.   It didn't hurt during my ironman but was swollen and painful during my 60k (37.2 mile) race in Central Park in November.


Training Summary (for Ironman on 5/16/15 and Comrades on 5/31/15) - I did not follow a training program, instead tried to do something most days but had to hold back on running due to my sore knee. As you can see below, my training wasn't even sufficient enough to run a marathon, let alone an Ironman followed by a 55 mile ultra marathon 2 weeks later.

January - worked out 24 of 31 days, took off 7 days, total duration ~21 hours (just less than an hour a day of exercise) .  13 runs (2.6 runs per week), longest 9 miles, shortest was 12 minutes as I didn't run from mid November - December.,Also did 7 swims (4 hours); 10 bike trainer workouts (8.6 hours), 2 erg workouts (16 minutes); 10 days of skiing

February - worked out 16 days, 12 off days (due to sore knee).  2 runs for the entire month (one for 10 minutes and one for 20 minutes); 9 bike trainer workouts (10 hours); 4 elliptical workouts (5 hours); skied 4 weekends

March -worked out 26 days, took off 5.  11 runs (2.8 runs per week, 60 miles in total).  Longest run 13.1 miles; 18 elliptical workouts (19 hours, longest 1 hour 36 minutes); 2 swims (70 minutes). Skiied 2 weekends.

April - worked out 28 of 31 days (3 days off).    11 runs (2.75 per week, total month 96 miles - longest run 20 miles, next longest run 12 miles); 7 bike trainer workouts (11 hours, longest ride 4 hours on trainer); 6 swims (4.6 hours); 4 elliptical workouts (4.3 hours)

May - worked out 21 days, took 10 days off.  12 runs, 16 hours 20 minutes.  Longest  - 26.2 miles, Ironman Texas (although walked a lot of this), next longest run 12 miles.  Also did 3 10 mile runs; 3 bike (8.3 hours, 2 trainer, 1 ironman texas bike); 1 elliptical (1 hour 45 minutes); 6 swims (longest 2.4 mile swim 96 minutes)

In summary, I kept fit by running when I could (rule, no pain and I could run.  Pain, no running) doing the bike trainer, elliptical, swimming, skiing.  From January  - May, I ran 49 times, or 2.3 times per week, with my longest run being 20 miles (I don't include Ironman Texas marathon because I walked at least half of this race).  After the 20 miler, the next closest was 13.1 miles, and few 12 mile runs, and around 6 ten mile runs.  My run under training is why my quads were so sore after the mid way point in the Comrades race.  I simply didn't have enough running training in.  Despite this, I felt like my aerobic fitness was high for the race and never felt tired aerobically.  




The Trip
I flew to South Africa on Thursday 5/29, arriving on Friday 5/30 around 1pm. Came with my friend and co-worker Sheba and two of her friends, Ingrid (South African and 1 time previous Comrades Finisher) and Katie. I coached Ingrid and Katie for this race (and had previously coached Sheba and helped her qualify for Boston earlier this year with a 3:40). Rachel, a friend of the 3 women traveling with me, met us at the expo and stayed with us on Saturday night. 

We went to the grocery store on Friday afternoon after flying into Johannesburg and then taking another flight to Durban. I was only able to sleep about 3 hours on the flight to Africa. We stayed at Ingrid's dad's (Peter's) bed in breakfast on the Indian Ocean. It was great. We made dinner and all crashed early, around 9pm. Picture from the patio of our hotel of the Indian Ocean.





On Saturday, Peter drove us to the expo in Durban, about an hour from where we were staying. While I didn't realize it at the time, this ride to the expo and then a lunch with Ingrid's in-laws, was invaluable to me, as we drove most of the first of the 26 miles of the course. I realized a few things:

1. There were non stop rolling hills (I expected it to essentially straight up hill). There were lots of downhills too
2. There were lots of big uphills, many more than the 5 major hills listed (and named)
3.  The roads were in good shape, far fewer potholes and rough roads than New York City
4. The incline "grade" seemed steep but runable. Many Comrades finishers talk about having walked every big hill, but these hills seemed runable to me (albeit slowly)
5. The sun was hot and a visor or hat was needed for sure and carrying a water bottle would be prudent.

The expo was awesome. We checked in a did some walking around. I bought a Comrades T-shirt with a rooster on it (when the race started in the 1920s, the call of a rooster served as the starting gun). The rooster sound was played when we started our race.  I learned a lot about the history of the race at the expo. The spirit of helping your fellow man and working together was my biggest takeaway. The rules allow competitors to help fellow runners cross the finish line. We watched many runners being assisted (often carried) by other runners across the finish line. Simply amazing and inspiring!




Over 20,000 people would be running the race. 20,000 people running 54+ miles. Amazing!  On our bibs, the number of completed comrades races is listed. 10 completed races gets you a green bib and you keep the race number forever. One of the coolest things about the race is seeing how many races people have run and talking to them about it. Sheba and I talked to a guy that was running his 43rd Comrades race!!!  He was 64 years old. Saw tons of people with 20+ races. Saw one guy running the entire race backwards!  Also heard one guy finished his 50th comrades!



Over the last month, I put together an awesome Spotify playlist of tunes for the race. The afternoon before the race, we learned that no music or portable devices are allowed. We did some research, and figured that we would get a warning before being disqualified, so 3 of us decided to bring our iPhones and music. I wore my iPhone in an armband, plugged in my headphones, and put the headphones in my race belt, thinking I would put them in my ears shortly after the start. But after the race started, I looked around and nobody had music on, plus I was really enjoying talking to other runners and listening to the crowd, so I ended up never listening to music.  The day after the race, my right arm was a little sore from carrying my iPhone on my arm for 10+ hours.

We made dinner at our hotel the night before the race, and I was hoping to get 7+ hours of sleep. My clock was clearly confused, and ended up getting about 3 hours.

I awoke at 215am, ate breakfast (oatmeal, 5 fruits, and flaxseed). Desiree, Peter's wife, a 12 time comrades finisher, made us oatmeal with salt. Peter arrived at 3:40am and we left for hour long drive to Durban at 3:45. The drive wasn't bad, and we got to downtown Durban around 4:45. It was crowded with runners as well as club goers, as one of the clubs was still open. As I got out or the car, I noticed a gang of African locals chasing after a guy, and they caught him right in front of our car (the guy being chased went down hard in front of (and then under) our car. They took something from him that looked like drugs and then scattered about. A little unsettling. We then walked about 10 minutes to the race start

Video of us walking to the start line about 5am - Ingrid, Sheba, Katie, and Rachel


We waited in the porta potty lines for quite a while, right up against the strict 5:15am cutoff to be in your cue or start all the way in the back of the race. Sheba and I were in the same corral ("D"), and we got to our corral at 5:14am, which was overflowing and we couldn't even get into our corral until people moved up.  Note for next year or future Comrades runners - while the line to the porta potties was super long, when we walked to our corral, there was NO LINE for the porta potties next to the entrance of our corral.  Next time (if there is one), we will use those porta potties.

The South Africa national anthem was played, then a local song was sung by all locals (there are less than 2,000 international runners (denoted by a blue bib) and less than 200 runners from the United States (less than 1% of the runners). Then they started playing the Chariots of Fire theme song, which pumped everybody up, the the rooster called, and we were on our way.

It was super crowded, much more than I expected, and it was impossible to run at my own pace for the first 10 miles or so, really most of the race.  During the second mile, I talked to a guy that was doing his 25th comrades and asked him "how long before the race opens up so we can move around", and he replied in about 87 kilometers" (which is the length of the entire run). So, at that moment, I accepted that I wouldn't be running my own pace for this race. As I say all the time, "you get what you get"

I was surprised by how many spectators were out on the course at 530am. Totally packed. Like a way of life for people. It was truly motivating. My favorite spectators were the African women doing their "Africa call".. Love that!  Throughout the race, I slapped countless number of kids' hand. Adorable little kids.

One of the coolest things in the race for me was how narrow some of the roads were, which were lined with spectators 3-5 people deep. Felt like we were running in a finishing coral for many parts of the race. I loved it. It motivated me to keep going. It reminded me of how close the Tour de France spectators get to the cyclists. It was that close.

The race started painfully slow for me, which in the end was probably a good thing as it held me back, but I wanted to run faster, even on the bigger hills and particularly on the downhills. I wasn't able to run downhills fast in the first 25 miles, which meant I found myself breaking downhill, which, by mile 25, made my quads painfully sore (shredded). So, by the time I had space to run downhill faster, I couldn't because it hurt (a lot) to run downhill.

My race plan was to keep running as long as possible before walking. I made it 36 miles before walking!!!  I ran all 4 of the hard (big) hills to this point, and felt great. I let my heart rate creep into the mid 150s (sometimes even high 150s). I knew that the longest of the 5 major hills was 3.2km (1.9 miles) and I knew I could sustain my heart rate anywhere in the 150s without much effort and that my heart rate would recover quickly on the downhills. Having ridden the first half of the course and researching the hills really helped.

My biggest health issue is my weak foot and ankle. There is no support left in the foot, so my ankle often just gives out and rolls over. I made a decision not to wear an ankle brace while running because it seems to alter my gait slightly, putting pressure on my right knee. Because I didn't wear a brace, I constantly had to look where I was stepping. At the 1 hour and 21 minute point (mile 6 or 7), my ankle rolled.  This was a 5/6 on a scale of 1-10 severity. It hurt, but it wasn't as bad as when I broke my ankle last year running or when I rolled my ankle during the 2011 New York City marathon and my ankle instantly swelled up to the size of a softball.  I kept running to keep the swelling down and after a few miles didn't think about (or feel if) the rest of the race. The ankle roll happened where I had the tendon replaced a few years ago, and it was sore to the touch and pink this day after the race (but not swollen), so I probably need to have if looked it to make sure I didn't tear the tendon again.

There was a lot of music on the course. Heard the Bruno Mars current song 3 times, Heroes, Megan Trainer, Calvin Harris, Lorde, and a few others. My favorite was listening to local Africans signing and chanting on the side of the road. Very authentic and inspiring.  Where I could, I sang along with them.

My half marathon split came in at 4:35 and aerobically I felt perfect. A few miles later, after about 5 hours of running, I overheard an experienced runner tell her friend "pretend like you have done nothing". I sill had 40 kilometers to run (over 24 miles). My quads were so sore I wasn't sure I could do it. My neck was super sore at this point and my left knee it band was yelling at me too (my right knee, the one that bothered me earlier in the year was fine). Clearly, my orthotics need to be adjusted a little to take the pressure off my left IT band. The longest run I did (20 miles) wasn't long enough to highlight this problem

So, I decided to slow down to avoid suffering the pain of my quads (and even then it was painful to run, particularly downhill).  At around mile 30, I slowed but set a goal of not walking until after 40 miles. By mile 36, I negotiated with myself to start walking the aid stations, which helped, and for the next 10 miles I was suffering with a sore body. Then a couple guys came up to me and asked me where I was from (I put a USA flag on my calf)



Turns out both of these guys (Brandon and Vladimir) were from NYC. They were around 30 years old and both doing their 1st comrades too. We ran together for a while with Brandon until he decided he wanted to go for a sub 10 hour race, something all 3 of us were in a position to do after 42.5 miles, but Vladimir and I didn't feel like suffering and decided to hold back. I ended up running the rest of the race with Vladimir and a pace group run by a 12 time comrades finisher named "Linda" (a common man's name in South Africa... Who knew?).  Linda is the guy holding the flag and a very talented runner.  I didn't realize until the next day when I watched the finish videos that he was suffering too.

They call the pace leaders "bus drivers" and the bus drivers are professional in their skill and know what they are doing. He said that this was a sub 10 hour 30 minute bus driver. So, I stuck with him the last 12-15 miles or so (as did many other runners, including many very experienced comrades runners). I expected the bus driver to run the flats and downhills hard and walk the uphills, but Linda sometimes did the opposite. He knew that the Downhills would hurt more and sometimes we walked downhill. I was having a hard time keeping up downhill so I would fall 100 feet or so behind the group and catch up on when they stopped. Frankly, it was amazing to not have to think about how to pace myself. Linda was doing the thinking and I was following. I had complete faith that he would meet his time (by the way, Linda was over 50 and looked like he was 30). My friend Steve K, who ran the race in the past, told me how reliable and professional the bus drivers were, so I had faith. I loved being told what to do. It saved me. I'm sure if I would have been running by myself, I would have run faster and suffered more, but suffering is no fun.

Over the last 8km (4.8 miles), a lot of which was downhill, I was having a really hard time running downhill and surprisingly found myself grunting in pain while running. I sounded like a professional tennis player every time they hit the ball. That is the first time I have ever grunted in pain in a race.

The last few miles were generally flat but running an 11 minute pace was challenging. The last 1km (0.6 miles) was extremely tough. It felt much longer. The race enters a stadium and there as tons of spectators in the crowd. I was so ready to be done that I didn't really hear them.

I crossed the line in 10 hours and 25 minutes and was super proud to have achieved my goal and had a huge smile on my face!!

Once again, had severe right calf Twitching after the race. Need to figure out why.  Couldn't sit down for over 4 hours after the race because I would get charlie horse cramps if I took the pressure off.



Tidbits
My mom asked if I saw any lions. No lions, although a cow (bull with horns) got on the course in a foul mood and was charging at people.

There was a large fire on the side of the road far into the race. An announcer told people to move their car if they want to keep it. Thick, black smoke bellowed into the sky. Many people were barbecuing and I wonder if that caused the fire.

Coming into one of the (~48) aid stations, I heard a super loud sound. My senses were heightened and I found this hard loud noise hard to bear. It turned out to be a police helicopter parked right next to the course with its propeller on.

Overall, an amazing experience I highly recommend. If you ever want to do an ultra marathon, this is the one to do.

What's Next?
The first thing every South African asks you once you finish is "are you going to do it next year?"  I'm not sure. I think I would only do it again if I could run the whole thing with a friend. So, let me know if you want to do it!

Recap
I was very proud of my clients that finished the race.

Ingrid (44) finished in 11 hours 22 minutes. This is simply an amazing achievement, as Ingrid had a torn meniscus and sprained knee for about 10 weeks prior to the race all the way up to race day. She was unable to run (and often walk) without pain. So, myself having been in a similar situation many times over the last few years (I had a torn meniscus fixed via surgery in March 2014), I explained to Ingrid that we can maintain your fitness without running.  So I prescribed a program of elliptical and spinning workouts and strength exercises that kept her fitness high (in fact, these workouts were harder than her running workouts on an effort level basis (of course based in heart rate targets)).  Ingrid only ran about 4 or 5 times in the 6 weeks before the race.  We were jumping up and down with joy together after the race. Ingrid was reluctant not to run during training because she thought she would lose her fitness and I told her she wouldn't, but after finishing her race, something she doubted but I was pretty sure of, she was super happy she maintained her fitness instead of running. Just goes to show you that sometimes less running is more. During the race, her knee didn't hurt much. Rest and mobic (anti-inflammatory 15mg once a day) was key also.  6 days before the race, her doctor was shocked that Ingrid was even going to try and do the race. Ingrid also has a mental toughness that must be mentioned here. She wanted to finish, and was willing to work hard for it (my job was to help keep her from permanently hurting herself).

Katie - Katie (43) is a gifted athlete.  Very fit, never gets hurt. Does something everyday and is focused on strength. Very knowledgeable, herself also a health and wellness coach. She finished in 11 hours 53 minutes with lots of time to spare under 12 hours. Prior to the race, Katie had never run farther than a marathon (26.2 miles), and in every race encountered crippling stomach issues and severe nausea. Even during her training she had these issues. So we did a couple things together. First, I recommended that she get a metabolic and lactate test to prove to herself that there was absolutely no doubt she had the fitness and natural ability to run 54+ miles. The test measures fat and carbohydrate burning at different levels (you wear a mask while running in a treadmill that measures your oxygen/burning levels and have your finger pricked every 3 minutes to measure your lactate levels). As I suspected, the woman administering the test said that Katie had the levels of an elite athlete. This gave Katie the confidence to know that from a fitness and science basis that she can finish Comrades. What we needed to work on (and practice) was nutrition. I explained to Katie that every ultra runner goes through multiple "deep, dark periods" during an ultra marathon and that she needs to prepare for these and have a plan of how to deal with these (e.g., keep moving forward by Power walking, have comfort foods handy, stay positive, believe that she will finish, visualize the finish, etc). Katie was able to do some of these things and managed her day to finish!  Amazing!

Sheba finished in 11:37.  She had a great day but dealt with IT band problems most of the day, which isn't fun on hills.

Sunday, May 17, 2015

Ironman Texas 2015 Race Report (Ironman #4)

Ironman Texas Race report (Ironman #4)

Race date: 5/16/15

Time: 13 hours and 11 minutes.
762 overall, top 38% of all race participants.
119 in my Age group (45-49) (top 38%)

FINISHING VIDEO Age Group stats
Swim - 1:36 (218 out of 318, well below the middle,   Did not wear a wetsuit)
Bike - 6:16 (158 out of 318, slightly above the middle)
Run - 4:53 (94 out of 318, top 29%, only 22 people out of 318 in my age group ran under 4 hours)


Other previous Ironman times

August 2011 (Canada) - 13:15 (95 degrees)
August 2012 (New York) - 12:48 (94 degrees/75 dew point)
August 2012 (Canada) - 13:12 (90+ degrees)

Weather:  94 degrees, 75 degree dew point, 15-20 mph wind. Weather was brutal. Marathons would be (and have been) cancelled with this type of weather


Goal: No time goal. Use this race as a training workout for the Comrades ultra marathon on 5/31/15 in South Africa. Finish the race with a smile on my face and uninjured. Be able to run the day after finishing. I achieved all these goals despite very challenging conditions.

Why IM Texas? Picked this race as a make up race for the cancelled IM Lake Tahoe (forest fires) on 9/21/14 (where I broke my ankle late in July 2014 and couldn't get a deferral of the race so was planning on walking the entire marathon. I got a break when it got cancelled).  Stayed with my friends Ben and Brent in a house 7 miles from the Texas race.


Training:  Materially undertrained for this race. I did not follow a training plan for this race, instead just tried to do some form of exercise everyday. I couldn't swim much due to my allergy to chlorine (and as my allergist says "other irritants in the pool"). Every time I went swimming, I got a cold for a week. So I swam 3 days a week for the 3 weeks before the race.  For the first 3 months of the year, I ran only a small amount due to a frustrating bone bruise on my right knee. I rode my bike trainer a lot and did elliptical. I only did one bike ride outside all year (60 minutes in Central Park). I did no long rides outside (longest was one 4 hour bike trainer ride followed by one 2 hour ride.  Nearly all other rides were 60-90 minutes). I ran 20 miles once in early April (Miami in heat), and no more than 13 miles a few times after that.

Pre-race
I ate well for the week leading up to the race. Lots of greens, beans, avocados, sweet potatoes, potatoes, red onions, fruit, chia, flaxseeds, etc.

Went to bed at 930pm and got up at 4am. Dew point was 73 when I got up. Huge bowl of oatmeal and fruit (2 bananas, pineapple, strawberries, blueberries, blackberries, raspberries) and 4 heaping tablespoons of ground flaxseed.

Left for race at 5am. Super crowded when we arrived at 515am.  Parking tough but we found a spot close to transition. Due to massive rain all week, the bike/run transition was SUPER muddy.  This made it tough and people had to carry their bikes out of transition.  I had to be super careful not to roll my ankle, which resulted in super slow transitions.

After making sure my bike was good to go and my bike and transition bags had everything I needed, we walked about 1 mile to the swim start.  We arrived about 6:20am, about 20 minutes or so before the rolling wave start (by swimming speed, like running corrals). I ate another banana and drank a bottle of powerbar perform.

I was unexpectedly emotional at the start. In February 2013 I had complete reconstructive surgery of my foot and ankle to repair a ruptured tendon (Brevis) in my right foot. Doctor said that it was caused by misaligned feet that I was born with. He also said that I may never run again, and if I do, it most likely wouldn't be at the same level. 2 blood clots in my leg came after this surgery too and I spent a year on blood thinners seeing all kinds of doctors telling me I would be on blood thinners for life (luckily I got off them). In March 2014, I had knee surgery to repair a torn meniscus. In July 2014 I broke my ankle on an easy Central Park bridle path run (I have zero stability left in my ankle and my ankle rolls frequently) and couldn't do any exercise for 6 weeks. A tough 2 years where I did zero triathlons. To be standing on the start line of my 4th ironman felt amazing.  I minimized my training to stay healthy, and I felt healthy. I thought about my dad and wished that he could have seen me finish an Ironman.  He would have loved it. He always said that I could do anything I put my mind to, and because he said it, I have always believed it.

Water temp was 81 degrees (the pool I train in is 81 degrees too), well over the 76.1 degrees wetsuit legal limit, so I went with no wetsuit (I could have worn a wetsuit and started all the way in the back, but I decided I wanted to experience a race without my wetsuit). When I started doing triathlons in 2010, I couldn't swim 8 lengths in a pool my swim form was so bad. So being without a wetsuit made it much harder for me. So, the race started, and I was ready to rock and roll except for one thing. We arrived so late that I didn't get a chance to get my goggles wet and spit in them to Defog them. So, when I got in the water, sure enough, my goggles instantly fogged up. The water was already over my head, so I had to stop, tread water, and spit in them. I get a lot of twitching in my calves these days, so treading water with my legs got my calves twitching right away, which meant my calves were tight and twitching the entire swim.  I had to repeat clearing out my goggles 3 other times during the swim as water got in my goggles (and also because the sun tan lotion burned my eyes).  I also forgot to take my wedding ring off before the race, so I had to hold it in place during the entire swim with my thumb. This didn't help my form. Near the 2 mile point of the swim, my calves were twitching and cramping, so I decided I could no longer stop and tread water due to the risk of Charlie horses. This meant that I swam the last 0.5 - 0.75 miles with some water in my goggles and my eyes burned).

Back to the swim start.....I started swimming and realized that there was zero visibility. Zero.  The water didn't seem dirty, but it was super murky amd green and therefore there would be no drafting today (I'd heard about this coming in, but it was worse than I expected). 2.4 miles, here we go.  Because nobody could see, the swim felt like a complete washing machine.  People bumping into each other everywhere.  I got grabbed, scratched, swam over, pulled, kicked, touched, etc.  I probably had contact with somebody over 150-200 times.  It was tough. I got hit in the jaw hard once. All this activity forced me to slow down and pull my head out of the water more to sight. This meant that I would get stuck behind people and have to wait for them (no room to go around them with 2500+ people in the water at one time). The water was also very VERY choppy, particularly in the narrow canal for the last 0.75 miles. My quads and calves also got tight as time went on, definitely because I didn't swim enough in training. However, I had practiced how to stretch my legs in the pool and was able to do so during the race (averting many Charlie horses).  So, the swim felt long to me and my Garmin watch said I swam 2.59 miles (vs 2.40 miles). I was ready to be done with the swim for most of it due to not being able to see. Otherwise, I would have really enjoyed it. I finally reached the swim end in 1 hour 36 minutes, which is about what I expected, good for xx in my age group (xx percentile) xxx overall (xx percentile). People helped us out of the water and it took me 4 seconds or so to get my balance, and I almost toppled right over when I got out of the water.  Rough swim. Proud to have done it. Glad to be done.

Transition 1 -
I walked the entire transition and took my time, being really careful with my right ankle. The transition tent was super muddy and hot!  I had to be careful not to get my feet and socks muddy. I put a water bottle and towel in my transition bag that helped me get off the mud and grass I accumulated coming into transition. Got my bike shoes on, put suntan lotion and aquaphor on, and headed out, stopping to urinate (I had to go during the swim but was unable to execute urination while swimming, which most people do). I noted that my urine was basically white, a great sign indicating that I was not dehydrated at this point. I walked to get my bike, being careful once again not to roll my ankle, and carried my bike out of transition.

Bike 1
I took my time walking to the bike mount point. I appreciated the large crowd and cheering. I wasn't expecting this many fans out. I had a hard time clipping in due to the large amount mud that was stuck in my clips on the bottom of my shoes. Finally, I clipped in and was on my way. I noticed that my heart rate was around 145, which was perfect and lower than the start of my other ironman races. Great, I thought. I started on my way and instantly starting passing people. Not one person passed me for at least an hour, and by the end of the second hour I was averaging ~20.0 mph. I felt good, drank Gatorade, and ate gels. It was hot, but I felt good, although after the 2 hour point (40 miles), the wind seemed more prevalent in my face and my fatigue started setting in. My power numbers started going down and by the time I hit the halfway point (56 miles), I was in decline. The wind (15-20 mph) was pretty much directly in our face for the remainder of the bike, which made things extremely tough. I started getting passed by people from 56-75 miles in.  I also was having problems with my front brake, which was rubbing against the tire. Frustrating because (1) it was probably slowing me down, (2) because while I reached down multiple times to open the brake up it would tighten back up whenever I had to break on turns, which wasn't infrequently, and (3) I was never able to totally fix.   I found it hard to sit in the aero position and my neck began to get sore. By the halfway point, I was sick of eating gels (probably had 5-6 gels at this point). So I started drinking a lot more Gatorade to get calories and more hydration into my body and I ate a half a banana at each aid station (every ~10 miles). This seemed to work. I completely stopped at the 80 and 90 mile aid stations to get extra water, Gatorade, a banana, and to refill my front water bottle with Gatorade. I also poured water on my head. It felt great to stop for a few minutes and as a result I was able to go faster and catch a group of people (men and women) that I had been riding near (passing and being passed by).  By 90 miles, I desperately wanted to be off my bike and wasn't sure that I would be able to run off the bike at all, let alone run a marathon. I kept pushing, working hard to maintain 17.4 mph for the last 20 miles. During this stretch of the course and other earlier places, there was not a lot of room for us cyclists on the road, as some of the roads were narrow. Occasionally, I would hear a large Texas pick up truck charging up behind me, which was a little unsettling. I finished the last 3 miles strong and came into transition 2 (T2) extremely happy to be done with the bike leg. During the bike, my right foot burned a little bit here and there on the side but having my orthotics in my bike shoes generally kept my feet feeling good (as opposed to my other 3 ironman races where my feet really hurt after a while).

Garmin File (Bike) - click

Bike nutrition
5 vega gels = 500 calories (last gel at mile 56 - was sick of them)
1 date = 25 calories
4 bananas = 300 calories (1/2 banana at most aid stations)
6 bottles of Gatorade  = 1050
Calories / 144 ounces
1 bottle of powerbar perform
= 210 calories / 30 ounces
40 ounces of water
2 salt tabs

Total calories = 2085 / 6.2 hours = 336 calories an hour.  214 ounces /6.2 = ~34 ounces per hour. Poured a lot of water over my head at aid stations at miles 80 and 90

Transition 2
A bike catcher grabbed my bike. yes!  I made my way through the now swamp like, muddy transition area carefully, walking so slowly that I might have well been crawling (I'm guessing less than 2.0 mph). It was a long walk from the bike entry to my run bag, and what should have taken me 2-3 minutes probably took 6. I grabbed my run bag, changed into my run clothes, put on new socks, suntan lotion, aquaphor, and my visor. It was super frustrating how muddy it was.  I ate a banana and debated whether or not to carry my hand held water bottle with me that had powerbar perform and chia seeds in it. I took a sip and the temperature of the liquid had to be over 100 degrees. Yuck!  Dump it, I thought. You can live off the run course. Luckily, as I found my way out of the super hot transition tent, my water bottle was affixed to my hand. I went to urinate again, but this time noticed that its color was yellow. Too yellow. Not dark yellow, but not light yellow enough. I was dehydrated. Not dangerously, but I needed fluids even though I thought I overconsumed liquids on the course. For a second, I wondered if the orange Gatorade I consumed on the bike course turned my urine yellow. I knew that this was not the case, but it's funny what comes into your mind after 8+ hours of exercise in sweltering heat. I ran out of the tent, asked the people applying suntan lotion to do my neck, and I was off.


Run
It felt great to be running!!!  I looked down at my watch and noticed that my pace was sub 8:30 and my heart rate was in the 130s and low 140s. MET rules!!!! I thought to myself. The first mile was downhill so that helped. The crowds were huge and very motivating. There was music playing all over and people were dancing. Some people were scantily dressed.

The run course is 3 loops so you see the same people 3 times.  Also ran along the lake we swam in and some beautiful neighborhoods in the Woodlands.

The run course had us running up a very steep, short, grass hill to get from the river to the lake. I was surprised by this hill and walked it gingerly to make sure I didn't roll my ankle. After this hill, things felt harder (mile 2). Generally, my ironman marathon race plan is to run the first 13 miles and then reevaluate how I feel. After mile 2 (~9:30), I knew that I wasn't going to be able to run 11 more miles without stopping (at any pace). I decided to change my strategy to walking all aid stations. I was hot and tired.  My heart rate was fine in the 130s, but my third mile (~11:00) was harder than it should have been (it felt as hard as running a 7 minute mile). So, I started walking all the aid stations. I filled up my water bottle with ice and water, drank 2-3 sips of coke, and ate some form of fruit at every aid station.  I was soaked the entire run, as I poured at least 1/2 of my water bottle on my head, arms, face, and legs a little bit during each mile.

At about mile 7 I saw Ben, which was awesome (and one other time after that). I never saw Brent on the run.

So, the run went on. Walking the aid stations, running in between, where I would run in the mid 9s to mid 10s, then walk the aid stations. I set a goal of finishing the marathon in under 5 hours, which quite frankly I wasn't sure I could achieve. After about 18 miles, I started to walk a little more, then run.  I walked most of miles 25 and 26. Normally, I would have run these miles, but with my upcoming Comrades 54+ mile race two weeks away, I decided to take the last few miles easy. My body felt good and my knee did not hurt at all.

After I passed the 26 mile mark, I entered the finishing chute. I was surprised that there was only 1 other person in the chute, and he was really struggling. I slapped the hand of every kid I could and had a huge smile on my face. It was downhill there, and my Garmin said I was running around a 6:58 pace at some points. I turned and noticed that the finish was uphill!   Only an ironman race would do that!  I passed the other guy in the chute and flew home with a huge smile, so happy to be done!  My first ironman finish that wasn't crowded with other people in my finishing picture. My 4th ironman in the books.

After the race I met Ben, who was waiting at the finish. We walked around a lot and didn't sit for a few hours, which helped our recovery. I wasn't sore at all, and the next day felt like I could run the full comrades race. I swam an easy 2600 yards 2 days after the race which also helped my legs recover. 5 days later I ran 10 miles in Central Park, followed by a second 10 miler the next morning (with a lot of hill repeats both days). My last longer runs before Comrades.

Overall race views

1. Woodland is a beautiful area, particularly the run course that runs through a neighborhood with beautiful houses.

2. Swim- I prefer a swim with clean water where I can draft. This was ok, but not great.

3. Bike - fine course, although prefer more streets to be closed, particularly given a triathlete was killed a few weeks ago on a sprint bike course in New Englnd

4. Run - great run, lots of crowd support, flat.


Prologue:
In the week after the race, it became even clearer that most people really struggled with the heat, humidity, and wind, and many people had to drop on the bike due to dehydration, cramps, light headedness, bacterial infections caused by the murky lake water, and for iv fluids.  Many people that finished had to back off their normal race pace by around 20% to finish (which equates to about 2 hours slower for a mid 10 hour ironman and longer for slower athletes)


Other:
1 week before the race, I stubbed my toe on my bike trainer, which I do frequently and usually never think anything of it. However, later that day my toe had swollen up so big that I couldn't walk!  I went to urgent care for an X-ray.  Luckily, it wasn't broken (he said there may have had a small hairline fracture). So I requested mobic (a strong anti inflammatory), thinking that maybe I would recover in time to do my race.  I ate really well too, as I believe food is medicine. The next day, however, the swelling was gone and I was fine.


Random:
Dave Matthews was playing in the outdoor theater next to the finish line. We could hear it perfectly. At first, I thought it was a cover band, but when I took a minute to listen, it was definitely him. Got to hear a few of his songs and he sounded great!

Pictures





















Thursday, August 28, 2014

5 mile race with a fractured ankle

On 7/27/14 I rolled my ankle on an easy run on the bridal path in Central Park. I heard a crack and it turns out that I fractured my ankle. Doctor ordered 6 weeks in a boot, 5 weeks no pressure and 1 week walking in a boot and then see the doctor again. 

8/10/14 -The nyrr cleared me to race on this scooter and I did an 8:30 per mile pace at an avg hr of 137. Most importantly I got some exercise!  After my injury, I had to go on blood thinners again to keep blood clots away (got 2 last year) and this plus no exercise caused a flare up of my Crohn's. Once I started exercising the flare up went away. 

The inury is devastating to me. I'm scheduled to do Ironman Lake Tahoe on 9/21/14. 

Here's a picture of me after the race. 

Wednesday, April 16, 2014

7 weeks post knee surgery

In January 2014, I was thinking about doing the Rocky raccoon 100. Then I had an annoying pain behind my knee (and on the side) come back, which had been on and off for years. An MRI later and the doctor said a had a meniscus tear about an inch long that "needs to be fixed at some point". We tried rehabbing it and that didn't work, so I had it repaired on 2/24. Before the surgery, he thought it would not be repairable because it was in a position with low blood flow. A clean up would have me out from running for 4-6 week. However, when he got in there, he was able to repair (stitch up) the tear, which is great for my long term prognosis, but a 3-4 month recovery of no running. I haven't run since 1/12/14 (my 44th birthday). I'm getting better and ahead of schedule, but agreed with my doctor and physical therapist not to run for 5 more weeks (I'm 7 weeks post surgery). I'm biking normally now and swimming with a pull buoy

Wednesday, March 12, 2014

2 weeks post medial right knee meniscus repair surgery (2/24/14)

Cleared to start swimming (2 weeks with a pull buoy) and biking on my bike (starting with 10 minutes and increasing by 5 minutes every other day or so. Still have to use 1 crutch to  walk because I'm still limping a bit because my right ankle and calf are still very bruised and a little sore). Been on crutches for 2.5 weeks. Took lovenox blood thinner (120) for 1 week post surgery to avoid another blood clot. 

Thursday, July 25, 2013

4 months post surgery - a 2 mile run today!

My foot has gotten much better over the last month. In fact, I've been ready to run for 3 weeks but holding back. Instead, I've been walking fast between 4-8 miles per day. Last week, I obtained my new orthotics from Soris Tribino. They move my foot to a neutral position and I noticed how comfortable they were immediately when I started walking.  These made me feel like I could run pain free. I knew when I got the orthotics last week how helpful they are to my surgically prepared foot and that it wouldn't be long before running.
Today, I ran 2.14 miles (the lower loop in Central Park plus a little more) at an 8:34 pace, avg heart rate 170 (but was 182 at the end when I was running in the low 7s). Felt awesome to be running again. Zero pain. I decided to run at a pace where I felt comfortable and it wasn't too hard. I was surprised that it was in the mid 8s.  I'm still getting over a cold and am on antibiotics and definitely felt it while running (felt fine before). My foot position felt different on every step but I got used to it. My last run (a half marathon), I had pain on every step. Today, after the surgery, no pain on any step (even the screws). I had my first runners high in 4 months (surgery was 4 months ago tomorrow). The doctor said it would take me a year to run, and even then I would have pain.
I plan on easing back into running slowly. My standing work station definitely has helped my recovery, as has my diet (plant based).
I am extremely encouraged by my run today. Plus the blood clot in my right calf didn't bother me at all during the run, so hopefully it is dissolving!

Saturday, June 29, 2013

3 months post surgery

June 27, 2013

Just saw my foot/ankle surgeon. He said I'm 6-8 months ahead of schedule (I had the surgery done 3 months ago yesterday and they originally said it would take me 1 year to recover). I'm going to have the 2 screws in my heel removed at the end of July. Recovery from that is 12 days in a boot. I've been walking to and from work everyday (1.7 miles each way) with minimal pain. He said my tendon strength is super high. He said "wow!!" when he tested me.  Now I need to get rid of this pesky blood clot in my right calf. He said I will likely run in 3 months, maybe a little earlier. Awesome!

Still have pain in my foot but it usually is a 1-2 in the morning and a 3-4 at the end of the day. Staying active to keep it from getting stiff is key. I have moved back to my standing workstation which has also helped my recovery and I get my new orthotics made by Soris on 7/18. Excited for that.