Tuesday, April 28, 2015
Ironman Time
Thanks to RCK for the birthday socks. Love them. So far 47 is awesome.
Saturday, April 25, 2015
Ryan - USA Triathlon Collegiate Nationals
Marriott just got posted
Boston 2016 Hotels
Michigan runners like the Hyatt Regency.
Salazar Quote
"If you want to achieve a high goal, you're going to have to take some chances."
-Alberto Salazar
Like some of you, I took my chances and went for it this year. I got a hammy for it.
#Boston2016 #myyear
Friday, April 24, 2015
The 2015 Boston Marathon Race Report
- Time:
- 3:13:56 (new PR by 35 seconds)
- Heartrate:
- Average HR: 155 (right in the middle of the sub-threshold zone), same HR as 2012 Lansing Marathon (flat, flat, flat), which yielded a 3:19 time.
- First 30 mins average HR: 155
- Last 30 mins average HR: 157
- Upshot: Good, even, reasonable….probably could push it harder
- Cadence:
- Average cadence: 176
- First 30 mins average cadence: 174
- Last 30 mins average cadence: 178
- Upshot: Good, but I do have a sense that focusing more on form might make sense. Need to investigate this more.
- Nutrition:
- Ate about 1000 calories before the start: two bottle Ensure, bagel, almond butter, Gatorade, Red Bull…my typical pre marathon/Ironman nutrition
- Clif Bloks (100 calories) every five miles
- Saltsticks every five miles
- On course Gatorade and/or water often (75% of aid stations)
- Upshot: worked well on this event
Success and Race Day Decisions
- Start the race slower and establish the hamstring was going to be OK. On race day, I went out at 7:24 and the hammy felt good.
- Work my way into a 7 minute pace if it felt OK…but most of all, listen to my body even if it meant going slower than 7 minute pace. Turns out that on race day this pace came in at 7:15.
- Arrive at mile 16 (start of Newton Hills) and don’t push too hard through the next five miles with hopes of a strong finish. I averaged 7:36s through these five miles with an average HR of 157……this is a strong data point, I think.
- Hope to be strong at the top of Heartbreak and fly into the finish. I averaged 7:35s in this five mile section with and average HR of 157. Given that average HR I could have pushed harder. Five beats higher is easily within range for me. However, just like last year, my quads were hurting so much that running even a slight downhill was painful. I ran a 7:24 at mile 22 and had some thoughts of it continuing, but mile 23 to 24.5 (all downhill) wasn’t going to have it. Painful. A slight uphill and I could have gone faster. It is what it is. I just dug in the best I could and got through it.
- More downhill running at race pace. I did much better on this than in 2014, but more is needed.
- Gotta build muscle. I’ll be 27 this weekend, I mean 47. It makes sense to maintain and/or increase muscle mass.
- Keep the Hansons plan.
Oral Surgery Update
Doc says no exercise for a week. What? Do you think he was serious?!! He didn't even ask if that would be OK. #rudedog
Tuesday, April 21, 2015
The Morning After ... First Thoughts
Did I Mention Nothing Was Going To Stop Me Yesterday?
Monday, April 20, 2015
Great Day!
Also thankful to be a part of the running community and be around so many really good runners. Super impressed with those who dug deep today. Wow. One word: GUTS.
Full race report later. Until then, I will just say I ran a smart race given the situation.
About to go to bed after not leaving the hotel restaurant since getting here at 2:30. Fun times with fun friends.
Sunday, April 19, 2015
Final Thoughts
- This training plan started in the middle of December.
- 573 miles running
- 300 miles on the bike (due to that hammy issue)
- Almost every Tuesday, Thursday and Sunday have been tough workout days since then the start.
- On a few of those Thursdays I was on the treadmill by 5:30 AM.
Upshot:
Tomorrow is going to be a great day. :-)
Great Day / In For The Night
The course tour was well worth it for a Boston novice like me. Even though I ran last year, it was helpful to be on course today and remember what I experienced last year. It was fun to be on the course with S too, so she can see what I'll see tomorrow.
Towards the end of the day we hoofed it to Faneuil Hall and picked us some necessities :-)
Last, on this eve of the 2015 BM, I want to give thanks. As I think about the last six years of working to be more fit and healthy, it is marked with encouragement, happiness and lots of friends/family. I'm so fortunate.
I'm in for the night. I hope everyone who is racing has a great experience tomorrow. I may post a pic of the race kit in a bit.
Victors Melanoma Research Team Photo and Boston Marathon Weather Update
In case anyone was wondering, the weather looks perfect. Going to be a great day.
If you'd like to know more about melanoma research, click the link below:
http://medicine.umich.edu/dept/otolaryngology/victors-melanoma-research-team
Good Morning!
- Shook out the body riding a bike and doing a very short run
- Just ate a massive carb and protein laden breakfast (three eggs, four pancakes with maple syrup, two pieces French toast, OJ and coffee).
- Found beet juice in Boston! #secretweapon
- Feeling good despite the taper craziness
- Now headed to Boston Marathon course tour...because while I'm running tomorrow during the impending typhoon I might be better able to stay on course
Saturday, April 18, 2015
Made It To Boston
We landed at 9 and by 11 we were at the race finish areas and Expo to pick up my race number. It is a really great atmosphere. Lots of "runnahs", sun, and festive feelings.
It was particularly great to run into Sam Adams....welcoming in just the right way!
Boston Marathon Secret Weapon
Other thoughts for the day:
- Feeling confident the hamstring won't slow me down too much on Monday.
- Got on scale for first time in months yesterday....whoa! Lowest in three years. Had no idea.
- Ate a mess of Pad Thai last night. Fuel.
- Glad to have Steph along for support on the adventure.
Thursday, April 16, 2015
Race Day Shirt - Victors Melanoma Research Team
Thanks to Scott McLean for his invitation and support.
Please consider joining me in making a donation to support Scott's research at the University of Michigan.
http://medicine.umich.edu/dept/otolaryngology/victors-melanoma-research-team
Quick Thoughts of the Day
Six on the dirt is the workout of the day. Thinking three tomorrow with some pickups to get the legs moving and three in Saturday as well. But we will see. I might change my mind.
Need to get some light stretching and icing in later today also.
I heard I need to do some yard work tonight also....I think BQ'ers should be exempt. ;-)
Packing tonight. Can't find half of my stuff. Hmmmm.
Wednesday, April 15, 2015
KG's Guide to Boston
Tuesday, April 14, 2015
Another Data Look - Training Stress and Tapering
Blue line - Fitness
Pink line - Fatigue
Yellow line - Rest
Red dots - Training Stress Scores (based on pace and HR data) with the highest red dot being the recent 18 miler
Blue dots - I forgot
Almost all of this data is paced on pace, not HR since I didn't actually track HR for most of my workouts. There were also workouts on the bike where I didn't record TSS, so that messes things up just a bit. However, the overall trends are still evident.
What we want in taper:
- Pink line dropping - it is definitely on the way down
- Yellow line rising - it is currently at its highest point in months
So things are looking good here. Should be in a good place for Monday coming up. Cautiously optimistic.
Monday, April 13, 2015
Previous Marathon Data - Let's Check That Out
Unfortunately I was convinced to not wear my HR monitor during Boston last year. Mistake. Wish I had more information about that day to look over now.
I do, however, have data from the 2013 Lansing Marathon. For that event, I trained using the Higdon Advanced 1 plan to run 7:30 pace on the flat Lansing course which yielded a time of approximately 3:19.
Here's some of the rest of the data I'm looking at:
From this, I surmise the following:
- I can hold an average HR of at least 155 for at least 3 hours, 20 minutes. If my fitness has increased (which I think it has since 2013), I can likely go faster while averaging a similar HR provided I'm properly rested and nourished.
- While manipulating the HR data, my HR averaged 159 for the last six miles....not too much of an increase
- Max HR was 174 at the very end of the race while running about 6:15 pace. I was cooking at the end, so maybe too much left in the tank.
I don't really have any other HR marathon data to look over that is relevant as other events were run considerably slower because of different goals.
That's it for now.....time to sleep.
Sunday, April 12, 2015
Going Back To See Louise - Boston 2015
More about Louise from the words of Mark Wright, my second best Facebook friend: "I wanted to share (the picture below) to help illustrate why Boston is such a special place to me. Before the race each year, several of us meet up at the house of Louise, a lifelong Hopkinton resident who lives near the starting line. She is 86 years young, and regularly opens her house to us each year, sometimes telling us to just come in the back door and make ourselves at home, even if she is upstairs sleeping! She not only provides us with a warm, dry place (with indoor plumbing!) to rest before the race, she also shares with us her love for the marathon, and passion for the cities of Boston and Hopkinton. She even once treated a marathon runner who had severe cuts from an accident before the race by simply spotting him walking down the street and inviting him into her house! Louise, and thousands more like her from Hopkinton to Boston make the Boston Marathon a truly unique experience. We all would like to thank her so much for her generosity, warmth and spirit!"
I'm looking forward to seeing Louise again this year. After emailing her not too long ago, she emailed me back this past week (using her iPad) saying "everyone is welcome!" Wow. Just amazing.
The scene at Louise's house before the 2014 Boston Marathon in Hopkinton |
Saturday, April 11, 2015
Single Digits To Go
- Loving the phrase "the hay is in the barn"! Feels just like that...and what happens on Marathon Monday is mostly determined at this point. Still gotta attend to the details of race day of course.
- Feeling good to be done with the marathon training. I mostly survived while revealing some middle aged muscle deficiencies. Gotta get on a strength program that will work for me. Hmmm...maybe after Ironman? Ha!
- Being at the end of this training program, feeling really fortunate to have had Comet along for so many runs. More than a little helpful, always good for some levity. Thanks, bro.
- To my wonderful and beautiful wife....thank you for your support and cheering of my running and triathlon. You are the best. I'm a very lucky guy.
- Race day forecast: high of 53, low of 46
- Loving the advice from Dave McGillivray....I will try to use it!
Wednesday, April 8, 2015
Victors Melanoma Research Team | University of Michigan
Please consider making a small donation in support of Dr. Scott A McLean's research and work.
http://medicine.umich.edu/dept/otolaryngology/victors-melanoma-research-team
Saturday, April 4, 2015
Taper Time Looks Like This
Thanks to those who are sending updates about the M Spring game. Go Blue!
Friday, April 3, 2015
SeekingBostonMarathon: Top 12 Signs You're Ready for the Boston Marathon
1. After Sunday real taper begins.
2. Going off the grid for a few days for super secret Boston taper strategy, just before I start consuming gallons of beet juice.
3. Enjoyed the linked post below. Def relate to many of the twelve.
http://www.seekingbostonmarathon.com/2015/04/top-12-signs-youre-ready-for-boston.html?m=1
Nice work. Keep it going.
#boston2boulder2015