It’s been a while since I’ve posted so I figured maybe a quick post to update my 3 readers on what’s going on would be good…

Run Forrest Run!

December 13th is Honolulu Marathon and to answer the question a surprising number of people have been asking me…yes, I am doing it this year.  I’ll be running it with my group.

To answer the next question: it’ll be the 5th time I’ve done Honolulu and my 12th marathon overall.

And to answer the final question: I’ll be running with my group, at their pace, and I’ll probably end up running in with the folks who are having a tough day (the ones who are strong don’t need my help) so that means I expect to finish in maybe 6.5 hours or so.

After that the next Marathon I have on my calendar isn’t until next September 19th and that’s the Maui Marathon.  Before that I’ll be doing Hawaii Ironman 70.3 again, though.

Speaking of Racing…

I’ve come out of the transition period and have just finished the first week of Base period.  Unfortunately I have to admit that it didn’t go very well.  Base period is the time for long slow miles in each of the disciplines to build your endurance and stamina before moving into Build period were you focus more on speed.

So how bad was it?

• SWIM: Not a stroke.  The weather wasn’t favorable for swimming and the jellyfish were here for 2-3 days right in the middle of the week.
• BIKE: Never even got on.  Again, bad weather and poor organization on my part.  Missed the few opportunities I had to get out there.
• RUN: O.K., I did get out for a few runs.  Most of them awkward and painful.  Worth doing, I’m sure, but far from a good week in this area either.
• Core Strength: Two workouts.  Had planned to do six.  Only did two.

So, now we’re entering base week 2.  Won’t have the bikes until Wednesday, most likely (more on that in a moment), but will redouble my efforts to get in quality core strength workouts and will definitely try to get in the water for swimming at least twice.

Glad I’ve got a lot of time before my next “A” race.

Here Today, Gone To Maui

I’ve settled into a sort of nice lull in travel for a while.  Since returning from New York at the beginning of the month I’ve actually managed to get a few weeks of consecutive nights in our bed!  And I’m happy to report that streak should continue for quite some time.  That said, Carrie and I have decided to enjoy a neighbor-island weekend in December.  The week after Honolulu Marathon we’re going to head over to Maui, stay at the Kaanapali Shores (same place I stayed when I did Maui Marathon back in 2008) and just enjoy the Valley Isle.

Looking forward to a relaxing weekend on my favorite island with my sweetheart.

Keira Gets a Little Nasty

I took Keira and my white GT (both bikes, for those of you who don’t know) down to Island Triathlon and Bike get them tuned up today.  As it turns out the GT (which I haven’t ridden in a while) has frozen shifters and they needed to be replaced.  Ooh, just the excuse I was looking for!  I asked Frank to have his guys take the group set off of Keira, which was the standard Shimano 105 set that she came with, and put that on the GT which I plan to use increasingly as a commuter bike.  And give Keira a new SRAM group set.  Shifters, cassette, brakes…the whole works.  Light, stiff, fast…should be really ready to ride when we do the Metric Century ride and next year’s full triathlon schedule.

I can almost hear her growling now…

Dinner Party

Last week, after FAR too long (my fault!) we finally had the Steffeys and the Geigers over to the house for dinner.  John, Kim and Justin Steffey, Eric, Kathleen and Aiden Geiger.  Aiden had a wonderful time running around the house, Justin (who has just started to walk) had a wonderful time giving slow and unsteady pursuit to Aiden.  And the rest of us had a wonderful time eating pork chops, pasta salad and apple slices with caramel while we marveled at how quickly the little ones were growing up.

We were having SUCH a good time, in fact, that I forgot to take any pictures.  Ack!

This and That

• Carrie and I were noticing today that Hawaii drivers *LOVE* to back into parking spaces for some reason.  Especially the ones who drive pickup trucks.  Even in spaces that would apparently be easier to just drive forward into.  All well and good, I suppose, except some of them aren’t very good at it.  Watched a guy today take THREE attempts to get his mid-sized pickup in a nice wide space, all the while blocking traffic as he tried.
• Happy Birthday Ashley!  Today is my “sister” Ashley’s birthday!  Hoping that she, Gabe and Auden enjoyed a wonderful day.
• While I’m sending messages to family – here’s a more somber one for my uncle Paul, who is recovering from cancer surgery.  Hope he’s comfortable and making a speedy recovery.
• How about them San Diego Chargers!?!  For the second straight year they got hot…just as the Denver Broncos collapsed like a flan in a cupboard.  And now the Bolts have gone from hopeless to hot stuff and in the undisputed lead of the AFC West.
• Thanks to Tom and Eva for having us over for Julia’s return party the other night.  We had a great time!
• I had breakfast at Koa Pancake House in Kaneohe on Saturday.  Must say I was a bit disappointed.  The blueberry pancakes were tasty, but sort of tough.  I had to work at it to cut them with the standard table knife provided.  The ham that I ordered was tasty too…but razor thin.  Seriously, breakfast ham is usually a ham steak, at least a little bit thick.  This looked like somebody grilled up a couple of pieces of luncheon meat – it was THAT thin.  The potatoes were o.k. 
• Saw “The Boy in the Striped Pajamas” the other night.  Powerful film, a little unexpected.  As Carrie commented it was the first time I’ve seen a movie about the Holocaust from the point of view of an 8 year old boy from a Nazi family.
• Wow, had a terrific burger at Burgers on the Edge today while Keira and the other bikes were getting tuned up.  Mine was a 1/2 pound beef with Cheddar cheese, apple wood smoked bacon, grilled ham, dill pickle chips and lettuce.  Yummm. 
• Deep Thoughts by Carrie: “Legs are very useful, but so are arms.”  :-)

-B-

In the periodization plan advocated by folks like Joe Friel the week or two (or three maybe) after a big race is called “Transition”.  It’s a rest and recovery period where I prioritize stretching, recovery nutrition, and very easy movement.  The purpose of it is to get your body rested and ready to start another training period – it’s NOT to train.

During this period my usual, and too infrequent, core strength workouts become far more focused around stretching and simple movement – more like Yoga or Tai Chi and I try to spend as much time as possible doing what I call “gentle movement”.  The intent is entirely to facilitate recovery and get ready for next week’s base period, where long slow miles become the norm.

At present my next “A” race isn’t until June 5th – that’s the Ironman 70.3 Hawaii in Kona, so I should have a nice long base period to ramp up to it.  In between now and then I do have the Honolulu Marathon on December 13th which will serve as a convenient long catered training run.

So…for this week I’m taking it easy, but tomorrow that ends – a 16+ mile run with my crew awaits.

Question of the Week

Recently I’ve been asked a couple of times about the shifters on the end of aerobars on a tri bike and the question was: Do they put brakes on the aerobars too? 

Answer:  No.  You wouldn’t want to brake from that forward position anyhow, you’re so far forward it wouldn’t be very stable.  Plus the aero position is all about speed, efficiency and comfort over long distances. If you’re braking you don’t want to be fast or go a long distance – it’s better and safer to come out of the aero position anyhow at that point.

-B-

NYC Marathon – A Few Last Thoughts

* Race Expo – The race is the biggest marathon in the world and I sort of expected the Expo to be on the same scale.  But…it just sort of wasn’t.  It was dominated by huge booths from the big shoe companies, and there weren’t as many of the smaller, and to me more interesting, booths.  Don’t get me wrong, it wasn’t a bad expo.  It was way better than Honolulu.  But I just somehow expected it to be bigger and grander on the scale with the race itself.  Instead I thought it was sort of comparable to the San Diego or Seattle marathon expos and maybe not even as big as the one for L.A.

I will say this – they had one of the most efficient packet pickup routine’s I’ve seen and their staff were very helpful and well-organized.

* My splits on race day – almost dead even.  By that I mean that I ran a 2:38 thru the first half, and a 2:39 thru the second half.  I’m pretty pleased with that, shows that I paced well and stayed strong throughout.  I still think I have a faster marathon in me, but I’m satisfied with the PR (Personal Record, for those who asked) and the overall performance.

* I’ve pretty much decided that I’m going to do the Maui Marathon next September.  And I think Carrie’s going to do the Half!  :-)

Camping Weekend

Back on Oahu, Carrie and I spent part of this weekend camping on the north shore with some friends.

We made S’mores, sat around the campfire, cracked each other up, cooked on the BBQ and dodged the occasional little rain squall.  We learned that hammocks aren’t great for sleeping in, especially when there are two of you (right, Norm and Alexis?) and that Europeans need to watch out for overly-aggressive marshmallows.  Oh, and that Tom has one of the coolest sleeping bags known to man.

After we broke camp on Sunday Carrie and I drove down to Dole Plantation for pineapple and Dole Whip (pineapple ice cream) and while we were there took a trip through their famous maze.

All in all, a really fun weekend.

Miscellaneous

• Headline seen today: “Police: Fla. shooting suspect angry at firm.”  Really Sherlock? 
• How clever is the State of Hawaii?  They’re “furloughing” personnel to save money – well, they furloughed state parking workers but left the courthouse open. Unfortunately without the parking workers the parking lots FOR the courthouse are closed.  As David Shapiro observed, while you’re paying your parking ticket the cops can be writing your next one.

-B-

1. 70.3 Ironman Finish: GOT IT at Hawaii 70.3 in Kona in May.
2. Half-Marathon PR: GOT IT at Chicago Half-Marathon on August 2nd.
3. Marathon PR;  Today was the goal race to accomplish that.

• In past races I've struggled in the late miles and I attributed that to not doing a good enough job with my race nutrition.  Today I tried to address that in two ways:
  1.  Take in more nutrition, earlier in the race.  My new plan called for me to take in about 15g of Carbs every 20 minutes either from PowerGel or Gel Blasts
  2.  Work to keep my heart rate down in the middle miles so that I can better take up those calories and save a little more for the end.  Today from miles 6 to 16 I barely looked at my pace and instead just tried to keep my heart rate at or below 145.  It slowed me down a bit, to be sure, but I think it definitely helped me feel stronger in the last 10 miles.
• I changed my stride a bit in the summer and I run more mid-foot now.  I think that has me more efficient and faster.
• My weight is down to 207. That's the lightest I've ever run a marathon at, I think.
• I knew it would be cold at the start and we'd have a lot of waiting around so I brought some sweats and a t-shirt and a windbreaker that I didn't care about and wore them while I waited.  Also a blanket I...umm...obtained turned out to be well worth it.
• Going back to the Dyad's to run this race.  They're a little heavier than the Defiance but the extra cushioning paid off, I think.  My feet felt pretty good throughout.  Maybe as I continue to get lighter/faster I'll give the Defiance another try and I'd definitely wear them in shorter races.  But marathon is a long day and I still need the extra padding.
• The usual suspects; laying my gear out the night before, sticking with my regular day-before eating plan, arriving in NYC 48 hours before the race, the hotel was terrific for getting bussed to/from the Expo and to the start line.
• My pacing plan got me to mile 16 and then made it a 10 mile race for me.  That's a very manageable distance and my pace over that 10 miles felt pretty strong, though the second half of this race seemed hillier than the first half.
• All of the hill training I've been doing at home.  I feel stronger on the hills and I can see it in my times.
• Three forced visits to the bathroom before I left the hotel at about 4 porta-potty stops before the race ever began.  I didn't have a single bathroom stop during the race today; a problem which has plagued me a bit in the past.
• TREMENDOUS support from my friends.  I am truly humbled and overwhelmed at how many of you sent along messages of support via text, e-mail, Facebook, Twitter and more.  THANK YOU!

What Didn't Go Well

• I didn't set up my Garmin well ahead of time.  The screen that shows my heart rate doesn't show pace or total time.  I can change that, but didn't before the race started and didn't want to futz with it on the course.  As a result for those 10 miles where I was focused on heart rate I had only a vague notion of my time or pace.  Would have been nice to know it more often.
• It was a tad colder today than I like, especially in the first 5 miles.  It took me a LONG time to warm up and I was often so numb that I didn't have a good sense of where my legs were at (in terms of fitness).  Just a few degrees warmer earlier in the race and I think I might have taken a few more minutes off.  I should have kept the windbreaker on at least until we got across the first bridge and discarded it there.
• More knee problems.  Both knees were aching by the halfway point today.  I ended up taking 3 Aleve during the day (at miles 14, 18 and 22).
• All that sitting around at the start line didn't help me.  It was cold and sort of dull.  I did make several new friends chatting with other runners in the "Green Village" but still all that sitting around really sapped some of the adrenaline I had when I got on the bus.
• Speaking of sitting around - next time I'll bring a trash bag or something to sit on so that I don't have to just plop down on the wet grass or concrete.  And maybe a second blanket.
• Even though I was focused on trying to set myself up for a good last 5K and a great last mile ("Last mile best mile") I was surprised at how hilly the last 3 miles or so was (almost all up) and I used too much energy trying to set an aggressive pace in that segment so that when I finally did get to the last mile (and mile 24 seemed to take FOR-EV-ER) I just didn't have it in me to go sub-10 as I hoped.  I haven't analyze my Garmin data yet so I can't say for sure - I do think the last mile still might have been my fastest mile, but I think it was about a 10:35 instead of the 9:50 or so I was hoping for.

Seen and Heard

• At mile 14 - a guy dressed as Jesus holding a sign that said "Water Turns to Wine Just 12 Miles Ahead."
• A very empassioned man around mile 8 who yelled to the runners as I passed "YOU PEOPLE ARE ALL WINNERS!"
• NYPD and FDNY officers out along the course cheering us on.  I paused to thank them whenever I could.
• Kevin.  A "disabled runner".  I put that in quotes because today was his 95th marathon and he was really out there gettin' it, his escorts had a hard time keeping up some times!  I don't mean to mislead, Kevin clearly does have some sort of disability and he runs very awkwardly, but he beat a lot of "able-bodied" runners today and one of his escorts told me that today was Kevin's 6th marathon in 6 weeks.  Wow!

General Comments

From start to finish New York Marathon is one of the best I've ever run.  Great course, great organizaton, the aid stations are plentiful and well-stocked, the volunteers are great, the Corrals work pretty well, the crowd support is FAN-TAS-TIC.  However it falls down somewhat AT the start and finish.

• Start.  Three+ hours of sitting around is a drag, especially in cold weather.  They do provide a couple of tents, but most of the runners just end up trying to find an empty square foot of concrete or curb to settle onto for the cold and uncomforable wait.  One runner even had the foresight to bring an old sleeping bag.  Another had a tent!  And though we did hear music wafting from one of the other "villages" our village merely played the same announcements about where to find the UPS trucks and the porta-potties (both of which were rather obvious) in several different languages on an endless loop.  After three hours of that...well....
• Finish.  Cross the finish line and they give you a medal.  Then they take your picture.  Then you walk a ways and eventually somebody hands you a bag of something without any explanation.  And you're still looking for some water or something when you realize the bag you were handed 2 minutes ago has a bottle of Gatorade and some other stuff  in it.  I got back to my hotel before I realized there was also a bottle of water in there.
  
  After that you get stuck in this massive traffic jam of humanity as they file you past the UPS trucks to claim you post-race bag that you checked prerace.  The crowd comes to a total stop and sore, tired, sweaty runners add "grouchy" to their list of symptoms.  It may have taken the better part of 40 minutes or so just to negotiate that quagmire and get to an exit where you could finally find a place to sit and reunite with your family.  Worse yet...there was no detour - so even if you didn't check a bag (I did this time) you were stuck standing in that queue with sore feet and muscles for what seemed like forever.
  
  Finally - if your hotel isn't close by you'd better hope you arranged some transport.  It must've taken me the better part of an hour to finally flag down a cab for the ride back the hotel.  Cold, tired, grouchy, hungry and standing in the middle of Columbus Ave. for 45 minutes waving at every cab that went by was not my idea of fun.  Seemed like every cab in the city was "Off Duty" at that time.  Very frustrating.  Luckily I eventually got a nice cabbie from Ghana and had a reasonably pleasant ride back to the hotel.
• The LaGuardia Airport Marriott is pretty good EXCEPT that the only thing around it is...LaGuardia Airport.  If you want to walk down the street for dinner you can forget it.  As often as not I had to settle for the hotel restaurant which is...well, so-so.  If I knew the city better or had my girl travelling with me (which always sparks my more adventurous side) I might have done more venturing out into the city.  But since I didn't rent a car (and driving in NYC sucks anyhow) it would have all have been by cab and...we've seen what a headache that can be.  The Marriott served it's purpose fairly well - I came here to PR a race and I did that.  Took care of business and now I'm heading home.  But for any extra-curriculars it's really not ideal.

Next Race for me....

Honolulu Marathon on December 13th.  Not really a race, though, as I'm just escorting my group through THEIR race.  It'll be a fun experience though, as it always is, even if it's basically just a catered workout.  Leading up to that, and especially after that, I'll be slowly ramping up my triathlon training with an eye towards a PR at next year's Hawaii Ironman 70.3 and a debut at next year's Ironman 140.6 Western Australia.

-B-