March 2012-15 Totals

Month in Review
March 2015 has been all about monitoring (my hamstring) and adjusting to keep training as much as possible.

Here are what the March 2015 totals looked like along with the three previous years as context. As a reminder, goal events for each year:
2012 - Summer - Ironman Mont Tremblant
2013 - Spring - Lansing Marathon to BQ, Summer - IM Muncie 70.3
2014 - Spring - Boston,  Summer - IM Steelhead 70.3, Fall - Detroit Half
2015 - Spring - Boston, Summer - IM Boulder, Fall - heal from IM and then 5K/10K Focus

Line 1: Hours worked out this month...despite hamstring, doing fine.

Line 2: Swim...had hoped to do more, but lots of family obligations kept me from swim practice. Downward trend in swim yardage from January and February. No matter...all of those distances are meager.  This will clearly need to change after Boston.  

Line 3: Bike...Lots of good miles as a way compensate for the lack of run miles.

Line 4: Run...Low mileage, but I'm hoping it all be OK.  Hammy seems to be on the mend. :-)

20 days until go.

Let's Do This ... Three Weeks To Go

Today's 18-mile training run had an average pace 10 seconds slower than my average pace at Boston last year.  And today's run was not all that taxing (other than the hamstring issues).

Crushing Boston may still be possible.....all is not lost! :-)

Let's do this!

Still Hanging In - 18 Miles Down, On Pace

As I started today’s run, I asked Dave if he had ever tried to run through an injury in preparation for a goal race.  He replied, “I’ve been doing it my whole life. You’ll know if you have to stop because it will hurt that bad."

Oddly, this response gave me a bit of comfort during today’s 18 miler.

While I made the decision to (mostly) not let up on my training regimen a few weeks back when I realized the hamstring strain was not going away, I’ve been neurotically questioning the decision every day since.  Is this a bad idea…maybe I should rest for a week and then try to train?  Will I jeopardize Ironman Boulder?  Will I blow out my whole hamstring?  I guess this is what happens when you have a goal you don’t want to give up on, the plan does not go as expected, and you are having to adjust.  

I’ve been adjusting here and there.  I’m keeping my intensity and long runs but am substituting one or two runs each week with a bike ride instead.  This seems to be helping…there is no perceived hamstring pain on the bike.  But 18 today was a big test.  I decided I was going to keep my targeted pace and see what happened.  Went out a little bit slow, but inched it back up close to 7:30 average by the end of the run.  Hamstring felt pretty good the whole way, but I do feel it EVERY step I take.  Given today’s result, I still think I’m in an OK place.  Hamstring is pretty sore tonight though.

Current hamstring treatment:

- Compression - almost all of the time, even wear it to work every day

- Icing

- Kinesio tape (today for the first time)

- Foam rolling

- A little ibuprofen ….I’ve been mostly off of this.

Thanks to Dave for the company.  Lots of school talk today …. because there is a lot to say and discuss.

Here’s the scene at the end of today’s run:

Other updates:

- Jon publicly addresses me as his “rival” but says I threw down the gauntlet:  

Read this first:  http://gobears-natsandbeyond.blogspot.com/2015/03/morning-track.html 

and then this: http://gobears-natsandbeyond.blogspot.com/2015/03/just-to-clear-air.html

- Today I noticed Dave’s Garmin measured the run longer than mine.  I think this is how Dave appears to be so fast.

- I continue to like coffee, but I enjoy other beverages too. :-)

Ryan - Looking Ready for Collegiate Triathlon Nationals

The M Tri team got their new unis in….they look awesome.  Really excited for Ryan as he takes on USA Triathlon Collegiate Nationals coming up.  Should be an amazing experience.

Note: Keep your grades up son. :-)

Mission Accomplished + Hamstring Is Intact!

Thanks Comet for coming along today!

Legal Update: Dave Returns Chuck's Garmin - Now Must Wear His 1st Generation Running Watch

While there are limited GPS functions on this model, it is +/- 1 minute per mile.

Not sure if Dave with receive a Lance-like lifetime ban by USA Track and Field yet. More on that later.

You should read this....First Post About My New Garmin

I was happy to read an article this evening entitled Alberto Salazar's 10 Golden Rules of Running: CLICK HERE to check it out.  Good stuff for runners and you tri-wannabes to read.

Take particular note of #10.  Or if you don't have time to click above, let me quote it for you:  

"10. EMBRACE TECHNOLOGY"

Note: This is not my hand.

I've been pretty quiet about the Xmas Garmin . . . gotta say it is all of what I expected and more.  In particular the automatic uploading via iPhone or home WiFi is the best new feature.  It is a great time saver....no more plugging the watch into the computer or transferring via USB dongle.  Haha.  

I've also been happily surprised by the features of Garmin Connect, the place your data shows up once it is uploaded. Everything is right there for viewing and analysis, and it is easy to connect with others to share workout data.

@ryankarr23, @jmmuncie, @cm0nay: the chart here is from this afternoon's bike intervals on Garmin Connect.  I was riding those intervals at ~260 watts.  You get in early on the bike at the local tri when you ride 260 watts ;-).  Just sayin...youth is not everything boys. #smack

I'm also interested in the segments part of Garmin Connect where how fast others have run or biked predetermined sections of road or trail can be seen and compared.  Could be fun with friends.

Once your data is uploaded to Garmin Connect it is pretty easy to set up an automated transfer to other training websites including my go to TrainingPeaks.com.

Lots to talk about related to the new Garmin but gotta get back to the school work tonight...big things to finish up on this fun Friday.

Happy weekend running!  Have fun :-)

#boston2boulder2015

This is Chuck's long lost Garmin that Dave stole.

PS While we've previously made it clear this is not a blog about Dave, I do want to show a picture of Dave's Garmin which was manufactured just before WWII, maybe in the early 30s.  

Actually it belongs to Dave's Dad, Chuck.  Dave stole it from Chuck. I feel bad to Chuck. His son steals from him.

Chuck is my second best Facebook friend.  I'm going to post this on FB for Chuck to see.

Everyone:  Watch out when you are around Dave. He might steal your Garmin next!

New Kicks ... Maybe Will Wear at Boston

Last of four pair of Nike Structures came out of the closet yesterday and went for a treadmill run with me. Felt great on the feet, just like the others. Leaning towards wearing these at Boston instead of flats.

Hamstring Update:
Still there but I'm getting through my workouts for the most part. Switched yesterday's work out with the one planned for Sunday as a way to spread out the intensity. Ten miles at 6:50 pace on Sunday will tell a lot. My fitness is there but knowing how the hamstring reacts will be the important part.

Didn't get out of bed this morning to workout...looking forward to a run or ride this afternoon.

Boston is in 32 days.

16 Mile Long Run - Made it. 70% sure I'll race Boston

The Hansons Marathon plan does not prescribe 20 mile long runs…..16 is the highest you go.  The plan does, however, prescribe some serious Tuesday and Thursday intensity, at least from a soon to be 47-year old perspective.

I made it through the 16 miles this morning with only a slight hamstring tightness. I'm happy about this - very.  I had begun to think about training contingencies in case I couldn't race Boston and have even wondered if maybe I should not go to Boston.  Suffice it to say I'd be disappointed to just go and run/walk just to finish. I want to re-qualify for next year.  My plan is to run Boston every year for the next ten by re-qualifying each year while running Boston…in case you didn't know.  In any case, given today's result, Im still relatively on track for a good Boston.  I think I'll be on the starting line.  

I'll need to be very careful over the next few weeks before doing any intensity workouts.  While today was not intense from a speed point of view, it was intense in terms of distance.  Beforehand, I did a few miles on the bike to get my legs moving and feeling OK.  I think it helped.  I'm thinking of doing the same later tonight to see if I can loosen things up before bed.  I'm going to do more biking warm ups.

Loved being outside today on Hines.  LOVED IT.  So glad we are not iced over like March was last year.  

Thanks to Dave and Paul for running today.  Enjoyed the company.

Also loved Rebecca's omelette after the run today.  It is almost like we are in the Cheers bar now…they know my name.   Is that a good thing? 

Hope everyone is healing up/healed up and running out there.  :-)  Appreciated Dave's comment today that sometimes the biggest hurdle in marathon training is just getting through the training as opposed to the race itself.

Why I love my training plan

From Twitter:

Is having a coach important, asks Tim Heming of @chrissiesmiles @33Shake event. "I ceased worrying, just followed orders. Liberating."

I know a plan is not the same as a coach, but I like the progression someone else prescribes. Then I just play with intensity with out thinking about the rest. 

Now about to get up and see what 8 easy feels like before a mess of events 

Gotta figure out the hamstring solution....

The ongoing hamstring issues I'm having is beginning to raise more concern.  Looking for solutions and found the info below:

Here are some tips for prevention and/or treatment issues related to runners who have hamstring pain (from http://www.runnersworld.com/stretching/10-tips-to-relieve-hamstring-tightness): 

1. Stretch and/or roll your quadriceps and hip flexors with this quad stretch. 
2. Stretch your hamstrings by lying on your back, NOT by standing up and trying to touch your toes. 
3. Use the low back stretch and pelvic tilt exercise to stretch your low back muscles 
4. Strengthen core muscles, especially abdominal muscles. Try incorporating planks into your routine.
5. Strengthen hamstring muscles with leg curls. Use no weight or a very light weight at first. Focus on moving the muscle through its full range of motion, hold it briefly at the top of the action, and then return slowly. Recommended twice a week.
6. Ice the attachment site immediately after any exercise for 15 to 20 minutes. Try wearing compression shorts to help support the affected muscles.
7. Cross-train with the stair climber or swimming to keep cardio up. Stair climbing uses a smaller stride, so this action may not bother your hamstring.
8. Massage Therapy can help by relaxing tight muscles, improving flexibility, facilitating circulation and healing, and restoring joint range of motion. 
9. Visit your physician if the pain is persistent, if you are limping or altering your gait in any way, and especially if you notice any bruising. 
10. Physical Therapy can help healing and work on correcting any muscle weaknesses or imbalances.

All the best to you!

Putting the brakes on AND 2015 Boston Marathon bib numbers and waves are posted

Feeling complete drained since yesterday morning.  Just tired and achey but no fever or nauseousness.  I rarely stay home from work…but have been on the couch for 24 hours and I'm still drained!  I hate being sick. I prefer to go.  However, maybe there is a silver lining: letting my hamstring rest and hopefully heal. That said forced myself to do part of a workout just a bit ago after convincing myself I was feeling better.  In retrospect, that made no sense….#whatwasIthinking.  Now, after waking up from sleeping two hours, I'm more drained than before.  UGH.  We'll see what happens…need to do an 18-mile long run in this weekend!  Hope everyone else is healed up and staying strong.

In case you missed it, 2015 Boston Marathon bib numbers and wave assignments have been posted. Given my qualifying time and the previous corral cut off times, I am a little surprised to be in wave 2 again this year.  Steve, we are, as predicted in the same wave, same corral.  Scott is in wave 1, corral 1!  Great job!  Shashy is in wave 1, corral 7.  

Also noticed former UM athlete Zach Ornelas is wearing bib 37 this year…..he's the same guy that was having a discussion with Stephanie a couple years ago while he was running a 14:40 5K…..Steph was the lead biker :-).  It went something like, "Hey, is your last name Karr? I room with your nephew Nathan, and I was a student teacher in your school. How have you been?"  Amazing.

Sunday Run Aftermath

Running outside is not the treadmill. My legs are telling me this....a little sore -especially the right leg which is not the leg with the hamstring issue (compensation?).

Feeling good overall on this first week of peak training. Looking to do 18 on Sunday from Northville on Hines. Hoping for some joiners.

Gotta get to Hopkinton healthy. #boston2boulder2015

Kevin Karr (@tri_4ever) shared a conversation with you!

Dave - I know we were joking, but the app mentioned below can go onto my Garmin too....and open my garage door!!! HA! Ray Maker @dcrainmakerblog A DCR reader made an app for the Fenix3 to open up his garage door. Impressive. Video here: ow.ly/K4pME

Step Back Weekend Update AND Dave = Liar

I was looking forward to this weekend mostly because it required a bit less intensity than the past couple weeks.  Mostly all is going well. Mission accomplished on all run workout fronts.

Here are the specifics of my run life now:
1.  Hamstring is tight.....I'm making it through workouts, but I'm hoping for a loosening up soon.  A bit worried.  Intervals and tempo run this past week aggravated things, but riding the bike the day after helps.  Today was fine.  Current treatment:  foam roller, some strengthening exercises, vitamin I.  I should likely begin icing all the time.

2.  Was AWESOME to get outside today for 12 today.  Worked the last 2.5 miles at marathon pace on hills, Cass Benton included.  Pretty good and hammie felt fine at the end.  Bill Courtney was entertaining during the run for sure, however, I think might believe Dave's lies.

3.  Speaking of Dave's lies, let's be clear about this once and for all:  At the 1986 Class B State XC meet at Tyrone Hills in Linden, I was 50th overall and Dave came in 51st.  There is no doubt about this even if Dave wishes it different.  Said a different way:  28 years ago, a Saline XC runner named me beat Dave "the Comet" Chomet.  True.  Period.  It was likely the last time I beat Dave.

4. Moving on, here is my favorite picture of Dave..... it is from today at Rebecca's in Northville during breakfast (Rebecca's omelette is the best by the way and beats Leo's spinach omelette by a 6 minute mile...I am so funny).

So you know, I don't really care that Dave is in the picture though.  Don't get me wrong, Dave is a great guy, and he bought me breakfast today. I really like Dave for these reasons and many more despite his lying ways.

My favorite picture of Dave is really all about the shirt.  It is from the 2009 Boston Marathon. I know this because I studied the shirt today....bright yellow, two color logo in blue and silver.  Sweet combo.

This is another example of what all Boston Marathon jackets should look like relative to colors, but we already know this is not going to happen this year.  However, the official marathon shirt is another story.  Dear BAA, This is the shirt I want when I check-in at the Boston Marathon forty-one days from today.  Please take note. There are only so many ways you can make up for orange cremesicle and Barney purple jackets.  This is one of them.

That's it for now.....

Got a Mention on a UCal Tri Blog!

Super excited to get a mention on a budding triathlete's training blog today.  It is fun for the older crowd to feel like they can still keep up . . . or at least be noticed :-)

http://gobears-natsandbeyond.blogspot.com/2015/03/race-recap-uc-davis-aggieathlon.html

I'm wondering if you would text me your bike numbers?  What did you Garmin show for your average mph, average HR as well as gain/descent?

Your run looks very strong....what was your average HR?  I'm wondering what might happen if you open it up on the bike and go for it ... and then hold on during the run.

I'm just curious.  Love playing with those #s to see what might be....

Thanks again for the shout out, Jon.  Great job! Keep up the good tri work, and don't forget to do that bio-organic chemical engineering Phd work you are out there for ....

Go Bears!

February 2012-15 Totals and More

Month in Review
February 2015 in Michigan was apparently the fifth coldest month in the history of the state, but that didn't slow down Boston runners or Ironman triathletes.

Here's how things worked out for me including totals from the three previous years....I should also mention the top line refers to the number of hours working out for the month:

- 2012 was the Ironman year, so lots of balance between the three disciplines.
- 2013 was the Boston qualifying year.  The goal was to run the Lansing marathon at 7:30 pace.
- 2014 was the first year I ran Boston and was similar to 2013 in terms of workout focus.
- 2015, on the other hand, continues to show a run focus but also keeps in eye on the need to be tri-focused later this year.  February wasn't quite as balanced as the totals from January, but it is still on the right track.  I'm pleased to see the extra effort in keeping this balance is showing up on the top line.


And More
- Today I met William Benton who has run EVERY DAY since April 23, 1977.  That's almost 38 years of running every single day.  More at:  http://www.runeveryday.com/lists/USRSA-Active-List.html.  I started running when I was ten....Mr. Benton had been running every day for almost a year at that point and has not missed a day since. Wow!
- Congrats to Jon Muncie, 13th fastest collegiate triathlete at today's UC Davis Aggieathlon!  I can only hope to stay close this year.
- Comet has NOTHING on his race calendar this year, but he managed to run 16 miles yesterday and 12 today.  Not sure how yet but this is clearly connected to the Code of the Elite Runner.
- Hamstring injury from December 2014 is flaring back up.  Hmmm.....
- Hope your training is coming along well!  Boston is in 50 days!

Brainstorm for Future Post

About to run sixteen miles but am thinking about writing a post about the similarities:differences between swimming and golf.....and why I hate swimming a little bit less than golf.