Yesterday, I ran the St. Luke’s Half Marathon in Allentown, PA for the 4th time. Last year I had gotten a new personal best time of 1:45:10 since the first time I ran the race back in 2010 with a time of 1:46:41. 6 years older and over a minute faster.
This year my plan was to start out a little slower so that I had a little more energy for the last half of the race. The second half of the race runs through the Lehigh Parkway which has some crushed stone paths and this short, steep little hills that seem to suck the life out of my legs.
I also planned to down a caffeinated gel around the halfway aid station so I had a little extra energy too. Last year I didn’t eat anything and I thought that may have left me a little depleted at the end.
The race started out well. I was running in the 7:45-7:55/mi pace and was feeling quite comfortable. Heading into the Parkway I kept my cadence steady and slowed a bit on the uphills to try to save my legs a bit. The hills still took their toll on my quads but I managed to keep a little quicker pace than last year.
At around mile 9, I looked at my Garmin virtual race partner and it showed I was about a minute ahead of last year. Hold steady now! Next thing I hear someone say the 1:45 pace group was coming up behind me. WTH?
The pace group passed me on one of the final little inclines and it kind of took some wind out of my sails. I never looked back at my Garmin to see if I really was over 1:45 because I thought it would depress me more. Now I wish I would have.
So I crossed the finish line in 1:45:20. I didn’t realize until I got home, but I had finished 10 seconds slower than last year. It is a bit frustrating to think that a little extra effort and I could have beaten last years time. Well, one thing is for sure I am pretty consistent I guess. Next up, Ironman Boulder!
The French Creek Triathlon was my first triathlon event of the year. I didn’t know a whole lot about the race, but the timing of it fit well into my schedule. After checking out the race course and past results on their website, I knew I was up for a challenging event. Most of the prior years’ Olympic distance finish times in my age group were hovering around the 3-hour mark. A bit long for typical Olympic distance events. Usually, I am around the 2:30 time frame for Olympic distance tris. Having mountain biked at French Creek in the past, I knew it was hilly and the bike and run course solidified this.
I drove an hour up to French Creek State Park on Saturday, via the beautiful back roads of the Oley Valley, to pick up my race packet and do a little bike/run brick workout to preview the course a bit. The bike route was definitely hilly and most of the roads were in nice shape except for a partial stretch of Rt 345 that is in dire need of repaving.
I had to delay my course recon ride a bit while the French Creek”Tough Kids” triathlon was finishing up. It was pretty cool seeing all these little kids out there giving it their all. While I was waiting a minivan pulled up and the guy driving rolled the window down and introduced himself. It was Todd Hydock, another Amrita Ambassador that lives in the Philadelphia area. I had known of Todd but had never met him in person. We chatted for a while until the kids race had finished. Todd was doing the sprint race on Sunday, so we would talk more on Sunday.
Race swag was pretty nice for a small event. They had a nice white race tech shirt and a Clean Bottle water bottle. I had always wanted to get a Clean Bottle but never got around to getting one. There was also a reusable cloth tote bag and some other items from Brandywine Valley tourism too.
It was pretty dark for the ride up and it was just barely cracking light when I arrived at the race venue. It had rained heavily overnight and was still overcast which kept things dark until I got to transition.
I found an empty space on the rack right at the swim-in/run-out end of transition. Everyone else seemed to be congregating towards the other end. I preferred having space. It was still quite damp out, so I was happy to suit up early with my wetsuit.
I gingerly made my down to the swim start in bare feet to get in a little warm-up swim before the race. I was the first one in the water. Water wasn’t too bad. A little cool but perfect for a wetsuit swim. The water was a light, muddy color but not so dark you couldn’t see at all.
I had a lot of time before my wave start since it was the 2nd to last wave. My toes were pretty much numb by the time the race started. I really need to remember to bring some old flips or socks or something. I chatted a bit with a lady named, Jennifer from NJ, who was also outfitted in full Amrita Kit. She was not an Ambassador but knew Arshad and was a loyal Amrita customer.
I also ran into Amy & Bill Kline who are good friends with my old tri-blogger-buddy Shanna. I have run into them a lot over the last couple years and they are really nice to talk too. I didn’t know it after the race, but it was their 17th wedding anniversary that day. Pretty cool to be doing a triathlon for your anniversary!
Finally, my wave was up. I sauntered into the water and was trying to stay back a little and to the left. The problem was everyone was staying back from the starting line. I was not about to stay back that far, so I ended up moving past everyone to the start line which was about waist deep. Not exactly where I like to be, but if they are going to lag back I might as well take the head start.
The first 200 yards kind of sucked like it usually does. It is just full of anxiety and nervous energy that it makes it hard to breathe. There was a little bit of bumping since some of the faster guys were going past or over me. Eventually, things settled out and got into my pace.
I had mostly clear water from there on out. Although I could have used some drafting help, not having to deal with others is nice too. I maintained a pretty steady swim and held steady for the rest of the two loop course. I never looked at my Garmin until I actually got out of the water.
I never looked at my Garmin until I actually got out of the water. It ready somewhere around 27 minutes, which is ok for me. I was hoping for faster but whatever. The worst thing is that the timing mats are the entrance/exit to transition, not at the swim exit. And it was at least tenth of a mile run to transition over little rocks. So my swim time ended up being around 28 minutes. I hate that!
The 1st transition went rather smoothly. Ditched the wetsuit and popped on my bike shoes, helmet and off I went. Ba-da-bing…ba-da-boom!
There were practically no flat sections on this entire bike course! You are either going up or going down. Nothing in between.
The road conditions are mostly good, except for one smaller section on Rt 345 that is in SEVERE need of paving. It also would appear to be a well-shaded course, but hard to tell when it was so overcast. The road was also pretty wet
from the rain the night before.
My goal on this leg was to not overcook my legs on the hills and save something for the run. I would also try to bomb the downhills as much as possible and use “gravity” to my advantage.
I feel I executed that plan fairly well. It was surely not the fastest of rides, but my legs were still pretty fresh at the end. I ate one and a half Amrita Bars and 2 bottles of Skratch Labs during the ride. It is pretty easy to eat when you are climbing hills all morning.
T2 was a bit of a blunder. I left my running shoes tied in a double know…duh!! So I was there fumbling around with that for far too long. It was such a rookie mistake. I also put socks on, which cost me some more time. Despite that, I still got out in 2 minutes and looking at the results probably would not have made much difference in the end anyway.
The run started out flat for about a 1/4 mile and then it was up…and up…and up…for the first 4 miles. As soon as my legs were getting accustomed to running, the hills started. There was one section along a small lake that flattened out for a little bit, but then it was up again. The Olympic course also took a left, when the Sprint athletes went right back to the finish, to enjoy another larger hill climb. By the time I reached the top my legs were screaming. I even walked about 10 yards or so just to get my HR down a little bit.
After the 2nd turnaround at the top of the last hill, it was all downhill for 2 miles to the finish. Ihave to say that last two miles were actually pretty fun. You knew you could just coast it in at that point. I felt bad for all the other athletes who were coming up those hills and was trying to give them some encouragement as I cruised past them.
I crossed the finish line feeling pretty good. The last 2 miles actually refreshed me a bit. Finish time was 3:01 and a few seconds. Not the best time for a Olympic distance event, but this was not your ordinary Olympic distance race.
After the race, I met up Amy & Bill, My Amrita-buddy Todd, and also Terry & Sean Fenoff who I had met at my a strength training workshop that my strength coach had a couple years ago.
I stopped by the timing booth and looked at the posted race results. I saw that I came in 4th in my age group, which left me a little disappointed that I missed the podium by one place! Ugh…so close!
I decided that it wasn’t worth sticking around at that point and started packing up my bike and things in transition. I was also texting my wife telling her I got 4th in AG. While I was doing that Bill had stopped by and congratulated me on getting 3rd Place in my AG???!!! What??!! He informed me that the 1st place guy in my age group won the overall 1st place for the race, so that got me into 3rd! SWEET!!
I immediately text my wife back and said “scratch that…I actually got 3rd!” She was a little bummed that she wasn’t there now. So back I went and hung out for the post-race awards. It was pretty cool since Bill & Amy both won their Age Groups and they announced that it was their 17th wedding anniversary too! Also, Terry, Sean and Todd all podiumed too. So it was pretty cool to see everyone up there.
I was pretty happy to finally get a podium finish in triathlon. I have been doing this for over 8 years and have yet to get a podium in a triathlon. I got one for running races and duathlons, but never a triathlon. I think the build up of experience over the years with good coaches and my focus on strength training this year is making a difference.
Last season I had to bail out on the St. Luke’s Half Marathon on the morning of due to a nasty stomach bug. I was looking forward to putting that behind me and getting another result here under my belt.
To make things a little more interesting, I also challenged a friend from work, who we’ll call “Stéphane” to protect his anonymity, to this race. Stéphane is a much younger, lighter and naturally faster runner than I am, but I hoped that the longer distance may help level the playing field a bit. Also, the added competition may help motivate me to a new personal best time.
This race had given me my current standing half marathon PR back in 2010 with a time of 1:46:47 at a 8:06min/mi pace. I was also about 20 lbs lighter(165lbs) and 6 years younger(41) back then. Could I really beat this 6-year-old PR carrying another 20lbs and being over a half a decade older? I felt like I could, but who knows.
The weather turned out to be perfect running weather. Sunny, clear and in the mid-50’s. I made it to the starting line without issue and with plenty of time. Stéphane and I chatted a bit as the 5k-ers took off. We were lined up pretty close to the front, so not to get caught up in the herd. I had got caught up in this the first time I did this race and suffered 2 of my slowest miles until I got past this group.
The gun went off and we were on our way. Stéphane was off and quickly out of site into the leading pack. I stayed back and tried to settle into a somewhat comfortable pace without getting caught up in the start of the race over-eagerness. I looked down at my Garmin and saw my pace was in the low 7 min/mi. Whoa…nelly!
My first mile was a 7:15 which is more like my 5k pace. I toned it down a bit and settled into around 7:30min/mi pace. While this seemed a bit fast for me, it was feeling right. I pretty much maintained this pace for the first half of the race, which runs along Martin Luther King Blvd and is mostly flat.
As I approached the first turnaround near South 4th St., I saw my coach, Todd Wiley, flying by very close to the leaders of the race. He would end up finishing 6th overall!
I soon saw Stéphane, heading back as I went by the Parkettes Gymnastics gym. He was about a quarter mile ahead of me, but still not out of reach if he had issues later on. But could I keep up this pace and catch him.
I hit the 10k split timer just past the 15th street bridge which read 46:57! This would be a 10k PR time for me??? WTH?!
I made the left turn over the steep little bridge into the Lehigh Parkway. As I hit the gravel path things started to slow down a bit. Was the loose gravel stealing my energy or was it the steep incline of the bridge and the little hill that followed taking the wind out of my sails? My legs were starting to rebel a bit.
As I reached the next two steep hills before the red covered bridge turnaround my pace was slowing to a 8:30 min/mi pace. I could feel the fatigue really starting to hurt now. I was starting to question whether I could sustain the personal best time I had started with.
I tried to hit most every water stop and get at least a mouthful of water in at each without stopping. I know that I don’t need much hydration a race of this duration. Getting a swig every 15 mins or so is good for me. I stuffed down an Amrita Bar right before the start and had another one broken up into pieces in my Spibelt if I needed more. The problem is getting the bar out of the Spibelt seemed like it would take more time to get out than it would be worth, so I pressed on.
After a couple slower miles in the parkway, I was able to pick things up a little during the 11th mile. Miles 12 and 13 were a little slow again as my legs were really hurting. I knew there was no catching up with Stéphane unless he was having a really bad day. The thought that that may be a possibility kept me pushing on.
I finally made the last turn down along Cedar Beach and up into J. Birney Crum Stadium. I was so glad to be almost done. My Garmin was reading 1:44 and some change so I was pretty sure I had a new PR, but not sure where my speed co-worker was.
As I crossed the line, I grabbed my medal and saw Stéphane standing there already finished. Ahhh! I got so caught up in trying to catch him that my PR seemed to be of no significance to me. I was also a bit disappointed that I slowed as the race went on. A sign that I probably went out too fast.
Ok, I just PR’d my Half-Marathon time by over 2 freakin’ minutes??!!! What the hell is wrong with me? It wasn’t until a little later when I met up with my coach who asked how I did. My initial reaction was that of disappointment but then followed up with I PR’d by over two minutes. He was like what? He was then like “that’s awesome!” I thought huh, yeah what am I disappointed about? I guess sometimes you can’t see the forest for the trees.
Last week I was talking about it with my strength coach, Fernando, and explaining how I was able to PR that race being 6 years older and 20 lbs heavier. Fernando said you are “older and faster” and I added “and fatter too”. Hence the title Older, Fatter, and Faster! Pretty funny.
I have actually dropped about 15 lbs so far since the beginning of this season and am on track to lose at least another 15 by Ironman Mont-Tremblant in August. Getting down another 15 lbs will only serve to make me that much faster. I have PR’d both races I have done this season, so I am off to a good start and the sky is the limit here.
Next up is the French Creek Olympic Distance Triathlon in late May. This will be a good indicator of where my triathlon fitness lies by putting together all the disciplines. I am anticipating some improvement in the swim with some of the changes in technique I have made that have improved my times in the pool. Running off the bike will be interesting to see if I can sustain my improved pace with some bike legs. 2016 is proving to be off to a good start to a hopeful season.
Six weeks ago I had this compulsive idea to sign up for the Blues Cruise 50k Ultra Trail run. I found out about the race through a friend who had done it a few years ago and it has always been floating around in my mind. I really didn’t have any real intentions to do another race after finishing the Steelman Olympic Tri in August. I always wanted to try doing an ultra-running event and something finally jarred me to sign up for this one. I had already fallen pretty deeply into off-season mode at this point and had already gained about 13 lbs, so getting into greater-than-marathon shape would be a bit of a stretch. I changed my goal to basically building up some longer than marathon endurance and not really focus on speed. Instead, I would just enjoy the being out on the trail for the day.
My weekly training for the race consisted of more difficult hour trail run, a bit slower less technical run, then one longer LSD run on Saturday, followed by another hour run the Sunday to shake out the previous days run. Rest days would be sprinkled in between. The long Saturday runs started out at 2.5 hours and worked up to around 4.5 hours before tapering a week out from the event. I have to say I really enjoyed getting off the road and into the woods for my training runs. I am fortunate to have a ski area a couple miles from my home that has some pretty technical mountain biking trails that make for serious trail running. Along with a few face plants and turned ankles. Trail running will quickly teach you to lift your feet.
I also had a week of vacation in Asheville, NC thrown in there which was a help. If you are not familiar with Asheville, it is a very outdoorsy and active place. There are vast amount excellent mountain biking trails in the Bent Creek Experimental Forest just outside of the city which make for fabulous trail running. So I was able to log some good miles down there trail running and mountain biking. We had planned this trip before I signed up for the race, but it could not have worked out better. I would also recommend picking up Trish Browns’ book “Asheville Trail Running: Taking Bent Creek and the Mountains-to-sea Stride” which is a great resource for the trails down there.
On Sunday, October 4th I headed down to Blue Marsh Lake near Reading, PA for my first trail ultramarathon. I hadn’t overly advertised that I was doing this event since I didn’t have any great expectations about my performance. I just wanted to complete it in whatever time it took. It is the off-season and this was to just be something fun and different to do. I heard that the ultra running scene is a bit more laid back and fun compared to the typical road running scene where people are obsessed with times and pace. That sounded a bit more my style and I was looking forward to it. Also, the thought of running in the woods all day sounded like a lot of fun. Wow…running just for the fun of it? What a concept?!
When I arrived at the lake, I followed another car into the Dry Brooks Day Use area where the race start was located. I followed him down to a parking lot where people were setting up some tables and tents. I was surprised to see that we were the first runners there. This was really odd given I was only an hour earlier than the start of the race. I thought “Wow…this really is laid back!” After I made a trip to the port-O-john, the guy from the other car asked if I was running in the race. I said “Yes.” He said, “I don’t think this is for the race.” Just after the words left his mouth a lady below yelled “Are you guys here for the race?” She then followed up with “it is down below closer to the lake.” Doh! So we drove around the other parking lots and finally found the one with the race start on the other side of the hill. There was a race sign down the road with an arrow on it, but it was past the point where we had made a left turn. Not a great placement.
Despite being a little later now, there still was not a large amount of racers in the parking lot. I headed over to the bib pickup table to get my race number(#295) and some swag. We got a really nice, soft long-sleeved tech shirt and a running hat plus some race flyers and RoadId coupons in the bag. We would also get a long sleeve 3/4-zip pullover for finishing the event. A pretty good deal considering it was only a $70 race. I have done tri’s costing double that and got much less.
It was a relatively cool & cloudy morning ranging in the low 50’s(F) which was perfect for a run. We had recently gotten a ton of rain in the last week, so I had no idea how muddy the trails were going to be. Fortunately, it stopped the day before and was holding off for the day. The forecast actually showed a high of 60 and partly cloudy with a bit of wind. I hung out in the car and just chilled while more people rolled into the venue. I told my wife Denise not to come because I didn’t want her to have to sit around there for what would probably be about 6 hours or so and it was silly to drive two cars there. I told her I would post updates on my Instagram and also turn on the Live Tracking feature on my Garmin 920xt so she could watch my progress in real time. That is if it worked this time and I had cell coverage.
At 8:10 I started getting ready. I was carrying my running Camelbak which was stocked with a few Amrita Bars and some Osmos Hydration mix packets which I was trying out. I also had a drop bag that I would pickup at the 18-mile aid station. I packed a PB&J, some rice chips, Skratch hydration mix and a fresh pair of socks. I had purchased a pair of CEP compression socks a couple days before the race, which I got more for the protection from the elements than the compression. I packed the other pair of socks in case I didn’t like the high compression socks.
And We’re Off…
I headed over to the race start, dropped off my drop-bag along the way, and lined up at the back of the start line. I snapped a quick selfie to let my wife know it was starting. It wasn’t long before they were calling out the last few seconds countdown to the start and then we were off.
The herd of around 400 runners gently ambled up the road and then broke off onto the trail. We then were down on “all fours” as we maneuvered under a gate that kept motor vehicles off the trail. It was starting to feel more like a steeplechase run than an ultra. I quickly regretted lining up so far back in the pack as I got stuck in a long line of slower runners as we made our way through the singletrack trails. I kept trying to spot some passing area ahead while still maintaining some view of the immediate trail coming underfoot. In hindsight, getting behind some slower runners may have been a good thing since it kept me from going out too fast.
Trail running is a whole different animal compared to road running. Not only do you have to pay attention to the typical personal things while running but you also have roots, rocks and hills to deal with. Not to mention other runners in front of you, which only gives you a split second to make decisions or else you are doing a face plant in the dirt. If you are not focused and in-the-moment while trail running, you will be done pretty quickly. And not in a good way. In addition, you most likely have a few pounds of water strapped to you and anything else you need to carry along. The aid stations are usually a bit more spread out due to the inaccessibility to the trails.
The First 10 Miles
The first 10 miles were pretty easy. The terrain was fairly flat and once I got past the slower folks I was able to pick up my pace a bit. My mile splits decreased down to a 10min/mi pace by my 10th mile. I did get slowed down by a bee sting on the back of my right calf and I turned my ankle about 3 times. I thought my new socks had a tag or pin poking in the leg, but I eventually realized I had been stung. The socks did a good job of protecting me from the weeds hanging over the trail, but they don’t do much against bees.
I also have a bad left ankle that frequently rolls on my for no apparent reason. This usually happens on flat terrain too, so I can never blame it on something when it happens and I just have to look stupid. Well, it didn’t fail to happen 3 times on the flattest part of the race. The last one really hurt too and I wasn’t sure if I would recover from it. Of course, it happened when I was in the middle of a long line of runners and everyone was asking if I was ok. It did eventually shake out and I continued on.
I took in extra water at each aid station along with some pieces of boiled potatoes with salt on them. In between aid stops I would nibble on an Amrita Bar that I neatly stashed into the little pocket on my Camelbak strap. I would slurp some water from the hydration pack routinely as I ran along. I was eager to drain it to get some weight off my hips, but I guess that would require taking a pee which I only did once.
Things Start to Get More Difficult
So much for the easy stuff. At mile 10 I finally encountered the much-anticipated hill known by mountain bikers as “The Judge.” On Strava it is known as the Stump Ln Climb. I have ridden it, or should I say walked my bike up it before, so I knew what I was in for. It averages a 14% grade of 3/10’s of a mile but has sections that are almost up to 30% grade. Going down the other side was no treat either. It was a little more of a switchback trail which helped level out the steepness.
Things started to get a bit tougher from the “The Judge” on. We climbed about 1000 feet in elevation gain over the next 6 miles, where we only about 800 in the first 10 miles. My pace started to creep back into the 11-12 min/mile range. My plan was to walk fast up the hills, bomb the downhills and steady on the flats. I started getting some tightness in my hip flexors which was fighting for my attention. I tried to ignore it and figured it would go away eventually or just be replaced by something else that hurt more.
I hit the mile 18 aid station and they retrieved my drop bag for me. I was really that hungry for my PB&J but could feel some hydration setting in. I was starting to accumulate some salt which was quite visible on my black Amrita tech shirt. I poured a Skratch Labs Lemon-Lime Matcha pack into my hydration bladder and topped it off with some water. I crushed my bag of rice chips and funneled it down my throat. I also snagged some more potatoes which taste so good during an endurance event. The mile 18 aid station is the one with the ladies in the German Lederhosen outfits, so I was in no rush to leave.
Eventually, I left mile 18 aid station and pushed on. After mile 20, things started really tightening up and hurt a bit. The 1300 additional feet of climbing we did over the next 10 miles surely didn’t help at all. I was also starting to cramp up in my inner thigh/groin area which I thought was odd for running. This would be more expected playing hockey or something with a skating motion, but not running. I finally had to give in and stop to stretch it out. I watched a handful of people that I had passed earlier trot by me. One guy who I had been running with most of the day went by and held his hands up saying “what’s going on?” That was a bit heart-breaking.
In Familiar Territory
I finally reached the dam spillway that feeds the Tulpehocken Creek which is familiar territory. I knew I was only a couple miles from the finish at that point and I was relieved. I also realized that the sun had come out and it was a particularly nice day. The nice breeze kept the temperature in the perfect running temperature zone. We spilled out onto the road that leads into the parking lot for the dam but it was mostly uphill. Everyone in front of me was walking and I succumbed to the peer pressure and joined them. The pavement just hurt. My feet hurt with every step. I could have really used a pair of Hoka’s right now. I was now looking forward to getting back on the trail again. Never happy!
We came to a sign that marked the entry back to the trail and made a sharp left which led to another steep climb up a grassy hill. Ugh! I started to run again as I reached the top of the hill. It was a good thing too. As I made my way around the hill I saw a trucker hat with the Wyoming bucking horse symbol on it. My foggy mind even recognized that hat! Under it emerged my wife Denise who decided to surprise me by driving out and meeting me on the trail. It was the push I needed to get me through the last mile or two. We ran together back to the parking lot that she parked at and then I continued on.
As I crossed the driveway a few equestrians were coming up the drive as well. One tried to shortcut me to the trail but I managed to beat them to it. I pushed on and back into a more wooded section again. The equestrians caught up to me again and were running up my back. I decided to let them pass since it seemed like they were going faster than I. They were not very friendly when they passed me and they slowed down again after they passed me. I was coming right up the back of them and it was looking as if I would have to pass them. At the last minute, they sped up and then I never had to deal with them again.
We crossed another driveway and Denise was standing there snapping a couple more pictures as I slowly ambled by. I knew this was the drive that I rode in on the morning to get to the race start so I knew I was almost there. We ran along a farm field and I saw a couple guys standing along the trail with finishers shirts on cheering us on. We made a quick left after that and then I recognized the start/finsh line area. I passed one other guy before the finish who looked like he was struggling a bit.
I finally reached the grassy area before the finish line and there quite a few people there cheering the finishers on. Right before I got to the finish line, a little girl came running across in front of me(see her in pic below) oblivious that I was coming. I had to slow down and grab her by the shoulder so she didn’t run into me. Everyone got a laugh out of it though. I crossed the line in 6:29:25, which was a tad bit slower than I had hoped, but I can’t ask for much since I only started training for it 6 weeks before. I was happy just to have completed the distance and was able to enjoy the day. I am hoping my legs will keep that endurance in their muscle memory so the next time I do an Ironman Marathon it will seem short.
Given this was my first “ultra” distance running event, one of the first questions I thought to myself and my wife asked was “Will you do another one?” I think probably will. I already started searching on UltraSignup.com. I don’t know if I will do the same race or even the same distance, but I have to say I really enjoyed it. I like being off-road and in the woods and I like the more laid back culture of the people that participate in these events. I would like to do something in a place that is a bit more rugged and deeper forest. I would probably want to try a little longer distance such as a 40 or 50 miler. Even a 100k may not be out of the question.
How am I feeling? A bit fatigued actually . Not terrible but I can feel the stress of heavy load. The weather has also been unseasonably warm for Spring which is kind of taking its toll on me. I do not do well in warmer temperatures. Usually I am even worse in the beginning until I acclimatize a bit.
Despite feeling a bit fatigued, I am still having some good workouts. I even skipped a few workouts last week and still ended up with more volume than I had planned. On Monday, I took the day off of training and just mowed my lawn instead. I wore my HR monitor and Garmin so I counted it as a workout. We’ll just call that active recovery. 🙂 I needed that day after not having a long run the Sunday before.
There was a couple cooler days during the week that I ended up going longer just because it felt good. I am trying to listen to my body and go with the flow a bit. My HRV continued to decline a bit earlier in the week, but gradually improved as the weekend approached. I then saw a slight drop again after my long run on Saturday, but held steady after a long bike on Sunday.
There is still a bunch of data points lying on the left of the iThlete Training Guide below. Big indicator of lower energy levels.
I had planned on riding a local 64 mile charity ride, called the Dream Come True(DCT) ride on Sunday so I moved my long run to Saturday this week. I was a bit nervous about my run on Saturday since I self-destructed on the run the week before. During the week I ordered a new Camelbak Octane LR Hydration Pack to help alleviate running out of water on my long runs again. My FuelBelt was not cutting it. I was glad I did, because it was really hot again and I drank every bit of it. I actually emptied the bladder as I was on my cooldown walking up my street.
I also played it a bit conservatively too and kept my pace around 10:00/mi just to make sure i got the volume in that I wanted. I also had several extra pounds of water strapped to my back which must have slowed me down a bit. I was happy to have a good long and successful run and I was able to put the previous week behind me.
On Sunday I woke up early, for me on weekend anyway, to do the DCT ride. The ride was only 64 miles and I wanted to get about 5 hours in. Usually 5 hours for an LSD ride would be about 80 miles for me, so I tacked on a few extra miles getting to and from the ride start at the Trexlertown Velodrome.
The ride was pretty flat for the first half and was along many of the roads I typically ride. I rode along with a girl from work and a couple of her friends for the first half. I eventually latched on to a couple guys with orange helmets around the Kempton area that were going my typical pace. A few other guys joined them and a pace line was formed. I stayed behind them about 10m or so and avoided most of their draft. I don’t want to get used to that. Also the stretch of road from Kempton to Werley’s Corners is awesome for getting down into the aerobars and just cruising.
I ended up bagging the final rest stop and just heading for the finish. It was getting kind of hot and humid out too, so I was eager get home. My legs were a bit stiff early in the day too since I had run long the day before. I don’t typically do that, so it was a bit different riding on tired legs. I did seem to get a second wind though on the last half of the DCT ride which worked out well since that half had all the climbs in it.
I ended up with around 80 miles in just under 5 hours. Not a too bad for a pretty mellow ride. It was a good end to another build week.
My fatigue level(pink) in the Training Peaks PMC chart below is peaking out a bit at the end of the week. My plan is to do a few easier days early in the week before I head up to Lake Placid for a training camp over the holiday weekend. I want to go into that fresh in order to take advantage a that big training block.