Archive for September, 2011

Work takes me out to California this week, to visit our new clients a the University of Southern California in LA and our old friends at Pepperdine in Malibu.

Life could be worse.

Being out on the West Coast and training for a marathon can be challenging as at this point in the training cycle the mileage is high, the runs take a long time and you have to find a place to “run long” without getting lost.

I’m an “out and back” runner, not a “loop” runner, meaning I don’t like to pass the same place on a run more than twice if I can help it.

My favorite runs are squares or circle routes where I run one big loop from start to finish where every step is different than the last.

Easy to do at home where I have a lot of tried and true routes that regardless of having my GPS watch with me or not, I know exactly where I am and how much farther I have to go to get in my target mileage.

Traveling makes it much tougher.

Today’s run of 11 miles started in Marina Del Rey. I knew an out and back to the Santa Monica Pier would get me about 6 or 7 of the miles I needed, so I would have to get a little creative at the start and do some early morning exploring.

Instead of heading directly to the beach, I headed North from the hotel out into the streets of Venice California. A very cool, quirky little town with low close quartered bungalows and narrow streets.

After a quick mile and a half I ended up on a narrow street that took me up and over three small bridges that crossed three small tributaries or canals.

Is this why it is called Venice, CA? Never occurred to me before.

As I started making more and more turns to keep heading North I was starting to get to the point where I would have a hard time remembering how to get back.

I have been lost on runs while I was traveling before, a nice way to turn an 11-miler into a 15 miler, and I wasn’t up for that this morning.

I decided to turn around, double back and then hit the long stretch along the beach to the Santa Monica Pier.

I took a few more streets through town, taking in all the shops, restaurants, bars and store fronts and finally hit the beach a little bit south of Venice Beach.

I could see the Ferris Wheel lit up off in the distance on the Santa Monica Pier and started to head straight for it. I would run out to the pier and then loop back. That should bring me in right at my target of 11 miles.

Winding around the path that bisects the beach like so many do out in California I had to dodge the large trucks that are fast at work at 5:00 a.m. local time.

They look like narrow street cleaners sweeping up the sand that has blown across the path overnight, then go down towards the water and drop a device from the rear of the truck to smooth out the sand.

I was thankful for their headlights as the sun had still not risen over Santa Monica when I made the turn around at the pier.

I ran back through Venice Beach, past the famous Venice Beach Basketball courts and then the body building area with bleachers for spectators to watch – seriously – and then made my way back through the streets of Venice to Marina Del Rey and my hotel.

11 miles – 1:16:35 – 6:57 pace.

An awesome run this morning after Sunday’s 21 miler. My legs are a little tired right now and will appreciate tomorrow’s relaxed pace 8 miler.

I couldn’t help dream a little bit this morning before the sun came up about our race 3,000 miles away in 8 weeks. How many people out along my route that I passed this morning will be racing in the NYC Marathon on Nov. 6th?

One? Two? None?

New York is a long way away from me right now, but it’s also just around the corner.

3,000 miles and 56 days.

Boom goes the dynamite.

It was shortly before 8:45 a.m. As I prepared for a final report meeting with our clients at Boston College. As I flipped through some notes that I prepared, our client Beth came down the hall with tears in her eyes and said to me, “They got the twin towers ….”

I had no idea what Beth was talking about, but I felt something in the pit of my stomach that told me that things would never be the same again.

About 30 of us would crowd around a television set in Chestnut Hill, MA and watch along with the rest of the world as horrible turned to horrific.

I would be stranded in Boston for a couple of days, wondering when I would be able to make my way back home to Dawn in Austin.

I drove a rental car to Pittsburgh to stay with Dawn’s family, then flew home on Saturday morning.  There were less than 10 of us on the jet that morning, the first flight out of Pittsburgh since the attack.  It was a surreal moment, one that I thought about over the course of my 21 miles on Sunday morning, preparing for the New York City marathon – 10 years after the tragedy.

For the long distance runner there are days when you are able to keep your mind free of heavy thoughts and just log mile after mile.  Those runs are very enjoyable and seem to go by in the blink of an eye.

But runs like Sundays tend to stay with me.

A 21 mile run, capping off a 65.5 mile run week.  Our most mileage ever in a single week.

Monday – 6.2 Miles racing at the Austin Triathlon – 6:15 pace.

Tuesday – 8.3 recovery miles – 7:30 pace.

Wednesday – 10 Miles at Marathon Race Pace – 7:09

Thursday – 10.2 Miles of Hill Repeats

Friday – 1.4 mile swim

Saturday – 10 Miles Marathon Race Pace – 7:02

Sunday – 21 Miles – 7:27 pace

Not all long runs are the same.  Some are steady state where you try to run even splits mile after mile.  Some are progressive runs, where you run slow at first and gradually increase your pace.  There are negative split long runs, where you cut the run distance in half, running the second half faster than the first.  Then there is the fast finish long run.

The goal in the fast finish long run is to run the first 75-80% of the run at a comfortable pace.  Not too fast, not too slow, just nice and steady.  Then over the final 4 – 5 miles you drop the pace to goal pace, then faster to close out strong.

This is a tough workout physically and mentally as you are starting to tire you know that you have your hardest running ahead of you.  In my view it more closely mimics the marathon than any other workout.

As I passed the house at mile 12 I stopped at the cooler I had placed on the driveway before my run, dropped in my two empty water bottles and reloaded with a fresh water bottle for my left hip and Gatorade on my right.  I shut the lid, glanced at the American Flag blowing on the pole above my garage and sped off for my final 8 miles.

Shortly afterwards as I crested the next hill I decided to run an extra mile today.  My 20-miler would be 21 and I would close out the final 5 miles in Finish fashion.

I thought about all of the families effected by the events 10 years ago.  The 343 New York City Firefighters that lost their lives that day, along with all of the other first responders who while others were running out of burning buildings, they were running in.

True heroes, each and every one of them.

I thought about the race 8 weeks from today, where I along with 43,000 other marathoners from around the world will descend on NYC for one of the greatest footraces on earth.  I thought about Dom and what he would make of all this NYC marathon craziness.  What kind of time would he think I would be capable of in NY?

I have a feeling he would be telling me the same thing he told me before Austin last year.

Leave no doubt.  Go out there and absolutely kill it.

As I hit the start of mile 17 it was time to push.

7:07, 7:17, 7:13, 7:05, 6:46.

As I hit the driveway and punched my GPS watch:  2:36:39.  21 miles at 7:27 pace.

Just :01/mile slower than our PR at the Austin Marathon in February.

Heavy training shoes.  Carrying my own water.  600 feet of hills.  No taper.  65 miles of running and racing.

:01/mile slower than the best we have ever been.

NYC.  8 Weeks.  We’re ready.

The NYC Marathon is now just 59 days away and the miles are starting to pile up.

It’s funny how during the marathon itself I never really pause to ask myself why I am out there doing it.

All of those questions and doubts seem to come during preparing for the marathon.  Never while racing it.

The individual marathon training days are a lot like the individual miles of the race itself.  There are good ones and bad ones, tough ones and easy ones.  There are days when you can’t wait to hop out of bed and take on your workout, followed sometimes only 24 hours later by mornings when all you want to do is hit that snooze button on the alarm and roll back over.

But every square on that marathon training schedule is a building block for all of the squares or runs that follow.  To skip a workout would be like leaving a brick out of a wall.  Sure you may be able to get by missing a brick here or there.  But miss too many of them and that wall is going to collapse under its own weight.

Such is training for the marathon.

Well this week is our “highest mileage week” of the entire training cycle.  64.80 miles.

I have never ran as many miles in a single week.  After four tough workouts Monday through Thursday I still have a 10-mile run on Saturday and a 20-miler on deck for Sunday.  I feel like I’ve put in some solid work after this morning’s hill repeat session.

The reality is I’ve only done 54%of the work so far.

Preparing for the Austin Marathon last winter I ran only one week over 60 miles (62.40).

This cycle I will do it four times.

Prior to Austin I logged three runs of 20 miles or more.

This cycle I will do it five times.

In preparing for the hilly Austin course I raced six events in the lead up to the marathon.

For NYC I will cross 10 finish lines including our first triathlon.

So what does all this mean?  I’m really not sure.

I am being very careful to monitor my quality workouts and races to make sure I get plenty of recovery time.  A training injury right now would be devastating.  I would have no time left to recover in time for race day.

I am trying my best to get my rest, take care of my body, but still bring my best to every workout, every day.  Even if that workout is an easy recovery run, bringing my best means sticking to that plan and not turning it into a tempo run just because I feel like it.

Plan the work, work the plan and hopefully put this now 44 year-old marathoner in a position to run their best ever race 4 years and 50 weeks after our first run through the 26.2 mile gauntlet.

After 20 and 21 mile long runs the next two weeks we will have three weekends of racing:

Silicon Labs Austin Marathon Relay – September 25

IBM Uptown Classic – October 2

Denver Rock N’ Roll Half Marathon – October 9

Upon returning from Denver we’ll have a final 21 mile long run and then the taper will begin for NYC.

Amazing how fast race day is approaching.

524.55 Miles down, 376.30 to go.

All summer here in Austin we saw on the television news and weather forecasts of record temperatures being surpassed.

Hottest day on record in Austin since 1942, since 1928, since, well, ever.

Most 100 degree days in a calendar year since 2009, 1999, 1982, 1948 then, ever.

Lake Travis is 10 feet below normal, 20 feet, 30 feet, 40 feet.  When will it stop?

But like most things in life whether it is hot weather, gas prices or sickness and disease like cancer – we eventually get desensitized by it.   It just become part of our everyday life.  It is right then where karma becomes a real bitch, and when somebody out there thinks you aren’t paying enough attention to it – life has a way of dropping it right on your front porch.

Screaming out, “Are you worried about it now?”

Well here in Austin and the surrounding areas – we’re worried now.

All we can do in Bastrop is pray

Texas wildfires continue to rage in and around Austin.  Our record drought, dry fields and high winds this weekend created a perfect storm of events and after days several days of fighting the blazes in Bastrop, Steiner Ranch and along the Perdenales River area in Spicewood – the fires are still raging and a thick cloud of smoke hangs over Austin.

Fire Burning in Bastrop - Downtown Austin in the foreground

The fire in Bastrop is by far the largest and least under control.

As of this morning the fire had burned 34,000 acres and destroyed over 1,386 homes.  The Texas Forest Service reported that the fire right now is approximately 30% contained.

Photo courtesy of Holly B. Photography

The second largest fire in the area continues to burn in Steiner Ranch off of Highway 620.  A community where several of our good friends live, this fire has burned close to 162 acres, destroyed 24 houses and damaged 30 others as of last night.

Today it is 40% contained.

As I walked outside this morning to stretch against the garage for my 10-mile Marathon Pace workout I could smell the fires from our neighborhood on a dead calm windless morning.

That same feeling of helplessness came over me – very much like I felt when Dom was first diagnosed with cancer.

You know you want to do something, anything to make a difference, but the problem seems so huge, you just don’t know where to start.

Bastrop Fire

My heart goes out to all of the families who have been effected – and will continue to be effected for a long, long time.

The thought of Dawn and I losing everything we have built together over the past 12 years in a single night makes the hair stand up on the back of my neck.

Please keep Austin in your thoughts and prayers, and send well-wishes to the families and the firefighters who are putting themselves in harm’s way to help others.  Talk about your true heroes.  I have nothing but respect for those men and women who have been out there around the clock doing anything they can to make a difference.

A 10-mile run at 7:09 pace this morning?  Doesn’t seem like such a big deal in the grand scheme of things.

It is going to be a long, long time until Austin is whole again.

Could we ever use some rain.

Monday was only my second opportunity to see a triathlon up close and personal.

I remain somewhat in awe of the event.  Just the sheer magnitude of the transition area, the number of athletes and their bikes is amazing to me.  The swim start, all of the logistics involved keeping the athletes on schedule and of course safe.

Transition Area

Oh, and by the way, there is a footrace at the end.

Just a tremendous event.

For the Austin Triathlon – 2,034 athletes in total would be competing.  I was partnered up with two good friends, Jay Tedder (swimmer) and Ed Cortez (Cyclist) to form the Men’s Relay entry – “How does my back look?”

Perhaps a little on the cocky side for a team name, but we were out to have a good time more than anything else and hopefully each of us would throw down a performance in our individual event that we would be proud of.

If all three of us did that, no matter who else was racing in the Men’s relay, we would have a great shot at a podium finish (top three).

Pre-Race:  Due to the size of the event, check-in and racking of the athletes bikes in the transition area occurred on Sunday, one day before the race.  There is just no way to get all of that accomplished prior to a 7:00 a.m. race start for the Open Wave of professional triathletes who would be going out in the first group.

Ed, Jay and I drove down to the Hyatt Hotel in Austin to pick up our race packets which included the timing chip and strap that we would share for the race, Jay’s silver swim cap, Ed’s bike and helmet numbers and the bib number that I would wear for the run portion.

We left the hotel, racked Ed’s bike in the secure transition area where it would sleep for the night alongside 2,000 other bikes belonging to Athletes from all over the state of TX and the rest of the country.

Race Morning:  Even though I would not be running until close to 9:45 a.m., I wanted to spend the morning with Jay and Ed.  So at 5:00 a.m., almost 5 hours before my first strides onto the course, my alarm clock chirped me wide awake.

I got a great night sleep for some reason.  Not sure if it was the lack of pressure from just having to compete in my own “specialized” event, or if I was just tuckered out from Landry’s birthday weekend, but I slept through the night and felt very rested getting out of bed.

I took care of the normal morning activities, packed my cooler with Gatorade, two bagels, water a coke zero for a little caffeine and grabbed my transition bag that held my race flats, a towel to lay on waiting for my event and some odds and ends to change into post-race.

I picked up Jay and Ed and at 5:45 a.m. we made our way downtown to get parked and walk over to the race.

Body Marking:  As we arrived on-site we stopped to get body marked.  Our team race number of 100 was drawn on all six of our arms, above our knees and a large “R” placed on our right calf to denote our relay status.

Normally our age would be placed on our calves so that competitors coming up behind us on the bike or run course would know if they were racing against us in our age group or not.

I would be looking to hunt down some “R”s when it came to the run in a few hours.

The Swim:  Jay was due to start his wave at 8:00 a.m.  Ed and I hung out down at the swim start area until 7:45 when it was time for Jay to get into position.  We wished him good luck and headed back up to the transition area for Ed to stretch and get ready for the bike.  We were hoping to see Jay at 8:30 a.m. plus or minus a minute or two.

Jay would be swimming 1,500 meters, then exiting Lady Bird Lake and running back up into the transition area where Ed’s bike was racked.

I would transfer the timing chip from Jay’s ankle on to Ed’s and he would take off running out onto the bike course.  Mount up and be gone.  Piece of cake right?

At 8:25 or so Ed had completed his warm-up and we started looking for Jay to come barreling down the middle aisle of the transition area.  Ed’s spot was on the rack closest to the bike in/bike out gate, which was great.

It was however the furthest point from the swim exit, run exit on the opposite end of transition.  Easier to run in bare feet (Jay) or race flats (Joe) than in bike shoes (Ed) – so our spot was perfect, but it did mean that after that long swim, Jay had quite a way to run.

At 8:27 the first swimmer ran into transition.  It wasn’t Jay.  I started my clock to see just how much time Ed and I would have to make up on the leaders.

Another few swimmers came running into transition.  3,4,5,6 ….

8:30 came and went.

8:31

8:32

8:33

8:34

8:35

8:36

There he was.  Jay was coming down the aisle.  We got Ed’s bike into position and I quickly tore the Velcro strap open off of Jay’s ankle.  Strapped the timing chip on to Ed’s left ankle to keep it away from the chain stay and crank of his bike and off Ed went.

What Ed and I didn’t know was that Jay’s wave went off 5 minutes late.  We were worried for nothing, Jay swim time was 30:46.  Our T1 or transition 1 time was 2:06.  Marking the moment Jay crossed the timing mat coming out of the water, to when Ed crossed the timing mat entering the bike course.

Pretty solid.

Jay threw down the 12th fastest swim time among the men’s relay teams.  The fastest swim was 19:58, by a professional triathlete.  We had some folks to catch.

The Bike:  Ed powered up and out onto the 40 Kilometer bike course.  Three loops around 8.26 mile route and Ed would be making his way back to the transition area to hand off the timing chip to me for the run.

On a day with calm winds we thought Ed would cover the bike course somewhere in the 1:05:00 to 1:07:00 range.  But the winds were anything but calm.  A cold front brought cooler temperatures into Austin just in time for the event, but with it, 15-18 mph winds.  They would be gaining strength throughout the morning, not great for Jay swimming, but certainly much worse for Ed cycling and for me running.

While Ed was off on the bike I started to do some light stretching.  I drank a Gatorade, changed into my race flats and went for a short warm-up.  As I looked around a lot of the other relay runners were starting their pre-race rituals.

Stretches, strides and nervous chatter.

I spoke to a couple other runners, but pretty much kept to myself.  It was just about go-time and what had been a relaxing morning to that point was starting to get a little more serious.

6.2 miles at race pace loomed for me.  I was coming off of a 56 mile run week and a 20 mile long run just last Sunday.  I was not tapered properly for the event.  Heck, I wasn’t tapered at all with a 14 mile run on Friday and a 9-miler with my sister-in-law Kim on Saturday.  I basically took Sunday off and hoped my race legs would show up.

To complicate matters, the 10K course was in reality a 5K course that I would circle twice.  Because the organizers try to keep the footprint of a triathlon as small as possible for logistical reasons, there would be 24 turns on the course including four separate 180 degree cone turn arounds.

Not the type of course that makes for a fast time.

Oh, and I also had no idea where the course went, so I would be following the runners up ahead of me.

Because the relay was the final wave to go for the Olympic Distance athletes, I would have every single age group in front of me.  Dodging traffic would be as critical to a good time as my running well.

I ran over to the bathroom right at the 1:05 mark and made a quick return to wait for Ed.

After a few minutes we saw Ed dismount and run his way up from the dismount line to the transition area.  Ed’s bike time was 1:09:59 – 21.3 mph pace over the 24.8 mile route.  In the windy conditions, Ed put down the 3rd fastest bike time.

It was time to run.

Jay grabbed Ed’s bike, I peeled the timing chip from Ed’s ankle and transferred it onto my own.

Because gaining the right tightness for the chip on the run was critical – not too tight to be bothersome, but not too lose to slide around on each stride, I fastened the chip myself.

I said a quick goodbye to my teammates and ran out of the transition area.

Our T2 (transition 2) time – :53 seconds.  Fast.

The Run:  I came across the timing mat and glanced down at my watch.  5:50 pace.  Ouch.

Way too fast.  I wanted to settle in right around 6:15-6:18 and just stay right there for the race.  I knew with all of the traffic and turns it was going to be challenging to run smooth and even.  I decided I would lock in on even effort and just let the course fall away from me.

Stay even, don’t worry about what mile you are on and how far you have to go and just pass the runner in front of you I told myself. 

Pass that one, then the next one, then the next one, then the next one – and don’t let a single runner get by you.  I set out to run the next 6.2 miles without being passed.  Not once.

The first mile led the runners out of transition and onto the trail system around auditorium shores.  There were no mile markers on the run course which was strange, so the only way I knew when I had reached another milestone on the course was listening for the beeps on my watch.

I had my Garmin set to record ½ mile splits.  So in 12 beeps I would start my kick to the finish.  Pretty easy strategy to follow.

I made it to the first of the two turnaround cones on Lee Barton Drive and decided against taking in any fluids at the water stop.   There were simply too many runners trying to navigate the turnaround point and it was incredibly congested.

I could not take more than 10 or 12 strides unimpeded, which made racing the course like one long game of frogger.  I was having to think two or three moves up ahead to see where I could pass best on the left, when on the right and when going in between two runners was the safest and easiest move.

It actually made the time go by quickly; when I came back past the circle along Riverside Drive I saw Ed and Jay for the first time.  Ed told me that I was now running in 3rd place.

I made the left turn onto South 1st street and powered over the bridge I had not run on since mile 5 of the Austin Marathon last February.  Running over the bridge at 6:15 pace instead of 6:53 pace felt a whole lot different with the sun beating down on my back.

In February the temperature was 20 degrees cooler.  I had my Brooks Singlet on and I was just settling into the race.  On this day I could feel the sweat starting to run off my shoulders and down my chest settling into the waistband of my race shorts.

It was getting hot and I was pushing a lot harder.  Same bridge, but it the incline felt a lot steeper this go round.

I navigated the turn and started to reel in more runners up ahead.  Made the turn back towards the transition area to start my second loop of the course, at least now I knew where I was going.

I heard my swim coach Claudia Spooner yell out a “Go Joe!” as I went past and made the turn back into the park.  My pace felt smooth and steady and I knew I wasn’t slowing down.  It was just a matter of how much time we could make up on the athletes ahead of us.

I climbed back up the hill on Lee Barton Drive for the second time and got ready to make the cone turnaround.

There was a female athlete on my right, three runner lengths ahead and two to the right.  No danger there as I would be able to slide past her then make the turn around.

As I approached a volunteer yelled out “Gatorade” and without looking the runner on my right moving at 9:00 min./mile pace made a 90 degree turn right in front of me to try to grab the cup.

Danger.

She would have run straight into me and sent us both toppling over but I quickly was able to push her left shoulder with a straight right arm and hold her off of me while I slid past.  My most narrow escape of a fall on any race I have ever run.

I made the turn at the cone and decided again to go without water.  Just then my good friend Tom who was working the aide station came running out to me and handed me a cup of Gatorade.  He apologized for it not being a Bud Light as I had joked with him before the race as to what I would be hoping for at that point in the race and gave him a hearty thank you.

Tom you are the greatest.

I head my watch beep and there were 1.5 miles to go.  Another mile and it would be time to push.

I made my way back past the circle again and Jay and Ed were there to give me an update.  Ed told me we were 4 minutes behind the leader.

Not enough miles left to race.

I could feel myself deflate a little bit at the news.  One and a half miles was just not enough time to make up that amount of a deficit.  :30 seconds?  :45?  Maybe …. But even if I threw down a final mile at 5:55 pace – there was literally no way of catching the leader.

I shook my arms out and kept on going at the same effort.  I had run well to that point, nothing for any of us to be ashamed of.  I know Jay swam his fastest and Ed biked his hardest, I owed it to those guys to keep on pushing.

I powered up the South 1st street Bridge for a final time and headed back toward the finish.

As I passed two athletes on my right one of them yelled, “You are a beast!”.  I shouted back, “I’m just running the relay leg ….”

He returned a hearty, “I don’t care …. You are still a beast!”

It gave me a great opportunity to smile and power down toward the finish.  I heard my coach one more time yell out for me when I started my kick and I flashed her a quick wink of the eye when I went by.

Made the 90 degree turn toward the line and sprinted to the tape.

38:50

6:15 pace.

Just :42 seconds off of my 10K PR set last fall at the IBM uptown classic where we will be racing in about a month.  Pretty darn solid given the conditions and course.

Post-Race:  Like Jack’s Generic Triathlon, the post-race area was one big festival.  Food, drinks a Beer Garden held by the New Belgium Brewery and a lot of tents for giveaways and training information.  We hung out quite a while at the IRunITri booth that my coach sponsored for the athletes.

We made our way over to check on the results after they were posted and our team put up a total time of 2:22:37 – 2nd place Male Relay.

My run time of 38:50 was the 33rd best time by any athlete in the event – including the Pros – so not too much to be unhappy about there.

The most fun for me however was was getting to see Jay and Ed enjoy a podium finish at a major triathlon.  They had both worked incredibly hard training and preparing for the event.  They were even kind enough to allow a rookie triathlete like me handle their anchor leg, which was quite an honor.

Next year we’ll be back at the event, only I will be competing as an individual in the 45-49 Male age group. 

There will be a lot of training swims, bike miles and run miles between now and then.

It’s going to take a lot if we’re going to get back up on that podium.

Avia Austin Triathlon

Monday is Labor Day, the de-facto end of summer.  Usually I am a little bit melancholy over the transition from summer to fall, but to be completely honest, this summer has been absolutely brutal.

On August 28th we set a new record with our 77th calendar day this year above 100 degrees.  We also tied the record for the highest temperature recorded of 112 degrees.  It seems like every week has been hotter than the last, record temperature after record temperature.

The pundits are predicting a slight shift in the weather pattern this week with temperatures dropping into the high 90’s and “gasp” actually a chance of rain this weekend.  Don’t even get me started on the drought and our water restrictions that went into effect on September 1st.

But this weekend we are celebrating Landry’s 1st birthday on Saturday with friends and family coming into town for the big event and on Monday we race.

Earlier this spring two of my friends here in Austin, Jay and Ed asked me to team up with them as part of a relay entry in Monday’s Austin Olympic Distance Triathlon.  Jay who is a tremendous swimmer has been encouraging me ever since I took my first swim lesson this spring.  Ed is a very talented cyclist, who I have relied on for countless tips and training advice when it comes to that part of the triathlon.

Me?  I’m just a runner on Monday, nothing more, nothing less.

Austin Triathlon Swim Start

 After Jay throws down his opening 1,500 Meter swim, we will quickly switch the timing chip onto Ed’s leg and he will power through a 40 Kilometer (24.8 mile) bike ride.  When Ed hits the dismount line, Jay will transfer the timing chip and race number belt from Ed to me and I will be off to make two loops of the run course covering 10 Kilometers (6.2 miles) – hoping to bring the run in under 39 minutes.

As much as I would like to set my sights on my 10K PR of 38:06 set last October at the IBM Uptown classic I know that the course, the weather and the much later run time will conspire against me being able to hit that pace.  Not to mention that I am now in the middle of marathon training and my legs do not have the usual snap, crackle and pop that they would have had I tapered properly for this race over the past two weeks.

Nonetheless, we have a tremendous opportunity ahead of us on Monday.  You can never control who is going to show up on race day.  Racing against the clock is all that you can do.  But should we all bring our “A” game on Monday, we have a great chance at a podium finish (Top 3). 

My expectations for this event are pretty straightforward, I am going to lock in around 6:15 pace and see how that feels over the opening mile.  The Olympic distance run course is basically two 5 Kilometer loops.

I am not normally a fan of “loop courses” which require you to retrace your steps a second time.  They can be challenging mentally as each mile that you travel the second time feels so much longer and more difficult than it did the first time.  It can be very tough mentally as well as physically.

But for this event it will allow me to pass by my teammates at the half-way point and have them encourage me on to drop the hammer a bit and hopefully run a second half of the race faster than the first or negative split.  That kind of racing takes a lot of discipline, making sure that you do not go out too quickly and expend too much energy over the opening mile or two.

It will be great practice not only for the IBM Uptown Classic in October, but also the Rock ‘N’ Roll Half Marathon in Denver a week later and of course the NYC Marathon in November.  I am a believer that practice makes perfect, the more you race the better you become at racing.  Pure and simple.

Monday morning – boom goes the dynamite.