Category Archives: Triathlon and Health

Race Report: Ironman Boulder 2017

Last season was a banner race year for me. Heading into Ironman Boulder I wasn’t sure if this would be a continuing trend or become more of a “hangover” season. Training for this race started early in December 2016, but after a nasty bout of bronchitis in February I lost a few good weeks that set me back. Despite the loss, I was feeling pretty good heading into my taper for Ironman Boulder.

I decided to fly out to Colorado about a week prior to the race to acclimatize to the altitude. I spent about 4 days up near Breckenridge, CO and another 3 days just outside of Rocky Mountain National Park in Grand Lake. This gave me a full week at around 8500 to 10,000 feet elevation, which is a few thousand feet above the elevation of Boulder, which is around 5300. I usually don’t have too much issue with elevation, so I figured this could even make things go a little better than normal.

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SUP-ing on Grand Lake, CO – Rocky Mountain National Park

We got down to Boulder on Friday before the race and headed right to registration. Registration and the expo was all centered at Boulder High School, which is also where T2 was. Parking in Boulder was a bit messy. There isn’t much parking on the side streets near the high school, but if you head a few blocks over near Pearl Street there are some parking garages. I love how they make you walk so much at these Ironman events. Like 140.6 isn’t enough?! Downtown Boulder, or rather Pearl Street, is loaded with places to eat and shop. It is great for your support crew to spend time while you are taking care of business.

I shipped my bike via TriBike Transport again. I am still loving this service. I just wish that my local bike shop would become a pickup/drop off point so I didn’t have to drive down to Philly twice to drop off and get my bike. Still It is better than shipping it myself or trying to fly with it. I also shipped a bag of gear which slimmed down my checked bag a bit. I was able to pack some tools, bike bag, spare tires and tubes, etc. I picked that up at the expo on Friday, but left my bike for Saturday when I have to come back for run gear bag drop and then take the bike up to Boulder Reservoir.

Ironman Boulder swim takes place in the Boulder Reservoir which is a few miles Northeast of downtown. The reservoir has been both wetsuit and non-wetsuit legal for races in the past, but those were all in August. This season they moved the full Ironman to June and the 70.3 is now in August. Chances are that it would most likely be wetsuit legal for the full in June unless they had an abnormally hot May-June. I think this year it was around 73 F degrees.

Run Bags on the Track

On Saturday morning I dropped off my run bags at the high school and picked up my bike at TriBike Transport in the event expo area. I took it out for a ride along the Boulder Creek Trail which is where the run course would be. I was pretty stoked that there were no big hills on the course. The course was also well shaded and the creek provided some additional cooling as well.  The only downside was that I would be running 26.2 miles on concrete. Not sure what that would do.

Bike Racks at T2 – Boulder High School Football field.

We then headed up to Boulder Reservoir to drop off my bike and my bike gear bag. Again, Ironman doesn’t think 140.6 is enough so it was a long walk to the transition area to drop off my bike and bag. It was really hot Saturday, reaching upwards of 92 F degrees. Fortunately, it was supposed to be a bit cooler on race day.

There was apparently some practice swims at the reservoir earlier in the week and also one on Saturday too. Which I found out later. Ironman did a pretty crappy job communicating this since I only heard about it afterward. I would have really liked to get an open water swim in since I hadn’t done any this season yet,

Instead of cooking my traditional pre-race Sweet Potato Chick Pea Curry dish, I opted for a Massaman Curry(not very spicy) at Basaba Thai Restaurant in Louisville. It was pretty good and seemed to sit well with me. Later I put together my usual race nutrition of Skratch Labs Hydration, Hammer Perpetuem, Amrita Bars, and a couple Honey Stinger Waffles with Peanut Butter.

On Race morning I downed a quick smoothie and some coffee and we headed to the high school from Louisville around 4:30AM. We ended up parking in one of the Boulder Parking garages(free on Sundays) and hoofing it over to the high school. The Special Needs bag drop was, as usual, a additional hike past the high school and back again to get on one of the shuttle buses to go to the reservoir. The shuttles where pretty quick and free flowing. This was the only way to and from the swim start and back again. My wife had to pack accordingly since she would be there for the swim and most of the bike leg. The bike leg comes through the reservoir for each loop of the 3 loop course.

When we got to the reservoir, we stepped off the bus to an amazing sunrise over the water. It was pretty spectacular. Then it was off to get body-marked, drop off water bottles on my bike and then head to the swim start. I said my goodbyes to the wife and seeded myself at the back of the 1:00-1:15 swim group. Denise then came down along the fencing right next to me for a bit until the race staff chased everyone away. Not sure why though.

Boulder Reservoir Swim Start – This was the scene after stepping off the bus in the morning before the race.

SWIM

The Course

The IM Boulder swim course is a one-lap, modified triangle that is swum in a counter-clockwise direction. The entry point and the exit point are about 100 yards from each other. The best thing about this course is that you never have the sun in your face the whole time. The water should usually be a wetsuit swim with the race being in early June, but with the amount of climate change these days, that is not a given.

The start is a rolling start where you seed yourself based on expected finish time. They have a very narrow entry gate that only allows one person through at a time, so every is well spread out. It is kind of nice.

My Take…

The canon blasted and the Pros were off at around 6:10 am. A second blast went off at 6:15 AM  for the Pro women. Then at 6:20 AM, the age groupers started heading into the water.

It took me several hundred meters to get in the groove of swimming since this was the first time in a wetsuit and in open water this year. Eventually, I settled into my normal stroke. Sighting was going pretty well, but the buoys never go by quick enough. The good thing was the altitude did not seem to affect me too much from what I could tell. Others I had spoken with who had done this race from lower elevations said that the swim would be the toughest part in regards to the altitude. I think my acclimatization plan had worked well for me.

I checked my watch a couple times during the swim and saw that I was pretty much on par with my typical Ironman swim pace. The last half mile or so seemed to get a little wavy. Although the waves were coming from the side and back of me, they still were throwing me off a bit. I don’t know what was causing them. The Wind or a safety boat…no idea? Before I knew I was touching the bottom and up and out of the water.

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Huh??!

A volunteer had stuck his phone in my face as I came out of the water and I was wondering what the hell we was doing. I ran up the boat launch and almost ran right through the wetsuit strippers. They actually stopped me and I said “Oh yeah I guess I need to ditch the wetsuit?”

T1

The first transition is pretty short from swim exit to when you get your bike. The point from getting your bike off the rack to the mount area is a different story. It is probably longer than the swim exit to the bike rack and it is also uphill. Seems especially long since you have your bike shoes on too.

I ran through the lines of bike bags and grabbed my bag from the volunteer. A quick change into my bike gear and I was off. Denise was standing right at the gate before going into the bike pickup area. I ran over to give her a smooch and was off. Once I got the bike it was a nice longer uphill trip, in bike shoes, to the mount area. Finally off on the bike.

BIKE

The Course…

On paper, the course is listed as having 4,436 ft elevation gain. For comparison, Lake Placid is listed as 6898 feet and Mont-Tremblant is 1800 meter or around 5906 feet. Both are well over 1000 feet elevation gain more than Boulder. Also, my Garmin 520 showed an elevation gain of 4944 feet and when corrected on Strava showed 4797 feet.

Ironman Boulder 2017 – Bike Course Elevation

Ironman Lake Placid – Bike Course Elevation

Ironman Mont-Tremblant – Bike Course Elevation (1800m = 5906 ft)

The course starts at the Boulder Reservoir drive above the bike rack area. It consists of 3 roughly 35-mile loops of the following:

Head South out the Boulder Reservoir gates and make a quick left turn and are immediately met with a short, but steep little hill. A nice welcome for your swim legs to bike legs for the start of the first loop. You then make a right turn onto Jay Road and eventually another right on Route 36. This is a gradual uphill for the next 7 miles until you reach the right onto Neva Road. You definitely want to keep things in check on this section.

From the exit onto Neva Road, left on 63rd Street until you reach the left on Nelson Road is about 7-8 miles of mostly downhill to flat. This section is where you can regain some speed lost from the previous section, so hammer it here.

Next, you will make a left onto Nelson Road and life will suck for the next 5 miles until you reach the St. Vrain Road exit. Especially, when you hit this section for the 3rd time. It is about 500-600 feet of elevation gain each time.

The sections on Route 36 are open to two lanes of traffic. So you basically have the shoulder which seems rather narrow and close to traffic. I also had to go around some cars when exiting the ramps off to Neva and St. Vrain, which was a bit too close for comfort.

The next 10 miles back to the Boulder Reservoir is mostly downhill or flat. Again, here is another place you want to hammer and make up for whatever you lost on Nelson Road.

As you enter the Boulder Reservoir you start to feel a sense of relief knowing you finished another loop, but that is quickly eradicated when you hit the little energy stealing incline reservoir drive. Eventually, you pass the band and fans with some downhill and re-energize a bit. Then, oh no another loop. Ugh.

After three of the above loops, you make a quick left and right instead of the right onto Jay Road again. Then you make a right onto the narrow Boulder Creek recreation trail for a mile and a half which is net uphill. Next, you make a left onto 26th Street and head South. The next 3 miles is a rather technical labyrinth of turns making your way back to the Boulder High School culminating in a total of 113.5 miles of fun. Not just 112, so you get your money’s worth here!America, Colorado, Endurance Sports, FinisherPix, Full, Ironman, North America, Race, Sports, Triathlon, USA, United States, boulder, multisport, tri

My Take…

I headed out the gate of the Boulder Reservoir, made a left and immediately hit with a steep little incline. Nice start! What a way to wake your legs up from the hour plus swim where they were just along for the ride. As I showed above,  the Ironman Boulder looked pretty tame compared to Lake Placid, Coeur d’Alene, and Mont-Tremblant. It was listed at over 1000′ less elevation gain than the others. The first uphill section on Jay Road and then left on 36  seemed like there was a pretty good headwind to add a little more resistance.

The first uphill section started on Jay Road, and then turned right on Route 36 until it exited onto Neva Road. It was not terribly steep, but just a constant uphill and false flat in some sections. It also seemed like there was a pretty good headwind to add a little more resistance.

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The left onto Neva Road until you hit Nelson was a blast. I was hitting high-20’s and 30’s here pretty easily. Weee!!! I was definitely reclaiming some speed in this section that was lost on the previous. I remember seeing my average speed go from 17’s up to 18.5 or more.

Next up was Nelson Road. Ugh. Again, this didn’t seem too bad on paper, but this one really sucked the life out of my legs. Especially after the 3rd time! Nelson also leads to a right turn on Rt. 36, which has a short uphill.

The weather was pretty nice early on. A lot of cloud cover and a cool wind that seemed to always be hitting me head on. As the bike progressed the clouds burned off and the sun started to blast. I think the heat and the Nelson grind took its toll on my legs. I was feeling it towards the end.

My back was extremely stiff the entire bike. It was causing me to have to have to stretch everytime I hit a downhill. I had never had this stiffness before on any of my long training rides. I didn’t understand it. The only thing I can come up with is that I had not done any open water swims in my wetsuit at all this season and perhaps that had caused it.

Our friend Pat, who we were staying with while we were out there, rode her bike out on the course to cheer me on at different points. I wasn’t expecting to see anyone I knew and it surely was nice to see her out there. I went through 2.5 bottles of scratch in two loops and another two on the second loop. I also took on a couple bottles of water from the aid stations too. I had around 3-4 Amrita bars, a Honey Stinger Waffles Peanut Butter sandwich, and a bottle of Hammer Perpetuem. I don’t think I ever finished the perpetuem though. As the temperature rose, I had less and less of an appetite. This probably didn’t help things.

My Stages power meter actually worked this race since it was dry and it didn’t rain. I was able to watch my power numbers the whole bike ride. I was shooting to stay around or under 0.68 Intensity Factor, which would put me under 300 TSS for the whole ride. I was on track  and actually dropped off a bit on the 3rd loop. That 3rd loop sucked. Not sure if it was the mental aspect of 3 loops, my screaming back or that the heat kicked up, but I kind of tanked on the last loop. And to top it off, I got stung by a bee that flew down my jersey on the 3rd loop.

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If you couldn’t tell, I didn’t really like this course. The course being open to traffic was too close for comfort!  There were a couple times where I was stuck behind or had to navigate around vehicles. One time I was actually stuck behind a box truck and was basically drafting it since I could not get around it. Since the course is 3 loops, you have access to your special needs bag 3 times. I guess you can only access it once and then you are done though.

It was such a relief to finally finish the 3rd loop and make the left onto Jay Road instead of a right. The section back to the high school kind of sucked. Riding on the recreation path feels rather odd after being on the road. For some reason it made me not want to go fast. Then it was a series of streets and turns making your way back to the high school which seemed to go on too long. I saw 112 miles come and go and thought “are we there yet?” What the hell?

T2

I finally saw the high school and hit the dismount area. My wife and our friend Pat were standing there. I told them that that was harder than I thought it would be. My wife told me later that I didn’t look good there. Not sure if that was my bee sting or just that I was pretty exhausted.

The distance from the dismount to the high school track seemed really long. Again running in bike shoes on concrete. My feet were also partially numb which actually hurt when I stepped. I dished off my bike to a volunteer as I entered the stadium and then grabbed my run gear bag which was in rows in the track lanes. I stopped a took my bike shoes off since my feet killing me now. Much better.

I entered the tent and took a little longer to get changed into my run gear. It was kind of hot now and I was not sure what lay ahead for me in the run. I finally headed out the change tent, stopped to get re-lubed with sunscreen again and headed out onto the run.

RUN

The Course…

The Ironman Boulder run course takes place entirely on the Boulder Creek Trail recreation path. The good thing about this is that it has a lot of shade and some coolness coming from the creek running right next to it. It also doesn’t have any major hills on it either.

The surface is concrete, which can be rather unforgiving. The course was also open to non-competitors, which could be pretty annoying if you are trying to get a PR. I am not sure if they were supposed to be on there, but no one was telling them to get off.

The course has two out-and-backs, or three, depending on how you look at it. They call it the “Flux Capacitor!” From the start at the high school football field to the first out-and-back is about three miles of slight downhill.  Then, you have the first out-and-back which is about 3 miles total. It is a slight uphill, but very gradual.

The next out-and-back immediately follows. This one is about 4 miles total and no major hills here either. There is a little less shade on this stretch too. Then you head straight back to the start and then past for what I would call the third out-and-back. From the point that you turnaround on the second out-and-back to the turnaround on the third out-and-back is about five miles of gradual uphill the whole way.

And repeat.

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My Take…

I started out on the run and saw Denise and Pat standing there as I hopped on the path. My back seemed to be fine on the run and at first thought I might have some running legs. That didn’t last very long though before things started to cramp up. I took my handheld water bottle and filled it with ice and water at every aid station. The legs were obviously not working and I began a walk-run rather quickly.

Immediately, the negative thoughts started to flow. Another DNF? I battled with my head for a while and finally overcame it. I knew I could walk the whole thing, but then I thought about my wife having to stand around waiting for me all day. The first 13 miles was a battle of pushing myself to run, which didn’t last very long. I was so dejected. There were a lot of other people walking too, which made me feel a little better. But that’s not me.

I always feel so unworthy or almost patronized when people cheer for you and you are walking. It is so humiliating. I started playing games of trying to get ahead of some other people. Mostly we were just hopscotching each other all day. Another thing that took my mind off the pain.

Another thing that took my mind off the pain was that the run course was open to non-competitors. There were people whizzing through the athletes on cruiser bikes. Whole families pushing baby carriages.  There was barely enough room for two-way runner traffic, let alone regular people lollygagging. I literally had to stop, during a one of those short bouts of actually running, to get around a family walking down the path. If I was actually having a good race and running I would have been pissed. But I wasn’t.

Eventually, I made it back to the start and saw Denise standing there. She had a slight look of panic on her face, wondering what was going on with me. I broke down a little bit thinking I wasn’t going to finish. Once she realized I was basically fine and could at least walk, she quickly said well at least you can walk and finish. I think that put me at ease cause I was more worried about her having to wait around that long. My whole attitude changed at that point. I told her go get some dinner and I would see her in a few hours.

The second loop was more of the same although this time I had a more positive outlook. Yeah no PR this year, but I was going to finish. There was a lot of people partying and having a good time along the trail, so I just took it in and enjoyed the experience. Maybe that sweet smell in the Colorado air had something to do with my change in attitude too, who knows. LOL!

Something went awry with the GPS on my Garmin(920xt) watch at about the 6 mile point that caused it to add a few miles. This really screwed me up cause I always thought I was farther than I was. I was making sure that each mile stayed under 15min/mi, so I would run as much as I could to keep it under that. I actually started to pick it up a bit and was fearing that Denise would miss my finish.

Finally, I passed the finish line for my last out-and-back section. It was just starting to get dark and they were putting the utility lights on. Fortunately, I still have not had to wear a glowstick to this day. The closer I got to the finish, the more I was running. I could feel it now. I ran the last mile straight through to the finish.Where did that come from? Mike Reilly finally got the full phrase out “Brian Schwind from Alburtis, PA…You are an Ironman!” Funny how he got it right on my worst finish to-date…LOL!

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#4 in the books! Not pretty, but done!

I slapped the hands of some random people as I came down the finish chute and shot up 4 fingers as I crossed the line, so someday I can remember my fourth Ironman finish. Not pretty, but got it done!

Overal Time: 14:08:33

The Finish

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The finish line was pretty unimpressive after Mont-Tremblant. What no massage? No Poutine? One thing that was nice was that they didn’t fence off the athlete food eating area, so you could sit with your family or wife to eat. The bad thing was there was no where to sit down and eat either. We had to sit on the grass, which is pretty difficult to get to and up from when you just went 140.6 miles. They also had Domino’s pizza which is so lame. What about giving a local pizza shop some business instead of some corporate slop pizza?

I waddled over to the football field to get my bike and gear bags, then dropped my bike off at TriBike Transport. I love TriBike Transport! We walked down the street to a local pizza shop and bought a couple slices to take home. The walk to the parking garage seemed like forever. I threw my stuff in the 4Runner and headed back to Louisville. Another Ironman down.

After Thoughts…

I am still mulling over what went wrong with this race. The only thing I can come up with is the heat got to me. Yeah it wasn’t 107 like Coeur d’Alene was, but I also really hadn’t trained much in temps over 80 degrees. In some of my recent training runs after the race where it has been in the high 80-90’s I was really feeling it. My pace was slow and my heart rather was high. The heat also makes you not want to eat much and that is never good.

Although I was not short of breath from the altitude at all, I wonder if it still has some other effects on your physiology that are not as physically apparent. The dryness at altitude can also play a factor too.

Regardless, I don’t seem to do well at early season races, races on the Western half of the US, and races in warmer temps. This was all of the above. Given that, I will take a finish even if it is 14 hours. It was also NOT my A race for the year. Ironman 70.3 Lake Placid in nice cool September is my A race and the last one for the season. I also still have Rev3 Pocono Half as well. Still a lot to look forward too. Thanks for reading!

 

 

 

IM Boulder Week 22 Wrap-Up – Down the Shore

Week 22 was the 2nd of two solid build weeks. At least it was supposed to be. The middle of the week a good blend of two-a-days mixing up some interval/tempo work with some easier Z2 workouts. I was feeling a little fatigued, but not too bad. Good enough to have some decent workouts with intensity.

A Team of horses at an Amish Farm on one of my weeknight rides. Thought it was a cool scene and worthy of a stop. Shot with a GoPro Hero 5 in HDR mode. Not too bad.

Topton, PA. Train restoration.
GoPro Hero 5

We were heading down to Cape May, NJ for the weekend, so I was looking forward to some different scenery for a 4+ hour bike ride. When we arrived on Friday it was quite windy out. I did a easy hour run up and down the streets of Villas, NJ. It is really flat, but the wind provided a little challenge in lieu of the hills.

On Saturday I headed up to the Pine Barrens around Belleplain State Park for my long ride of the week. The roads in this area are either really nice or really bad. The size of the shoulders on the roads make for awesome riding. Some of the roads though are bit in need of repair. The wind showed up again to provide some decent resistance. I stil think that flat courses are not as easy as people think. There is no resting or coasting here. You are just hammering the pedals for 4.5 hours straight! Anyway it was a nice ride.

 

Bayside – Villas, NJ

Sunday did not start off too well. We decided to skip going out for breakfast and I headed to the local Wawa to grab something. I made the mistake of getting this big-ass glazed coffee ring. This really put me down for the count. I decided to delay my long run until we got home since it was still really windy and I was kind of board with all the flat roads.

Congress Hall – Cape May, NJ

Unfortunately, I was still feeling crappy when I got home. I pushed myself out the door for my run, but I was struggling to hit 3 miles. I packed it in and decided give it another shot tomorrow. My legs were sore(yes from a flat 85 mile ride!) and my stomach was feeling really nauseated.

So my week ended up being only 12 hours instead of 16. Next week was supposed to be an easier week, so hopefully things will be turning around soon. I am starting wane in motivation here.

IM Boulder Week 21 Wrap-Up

Week 21 of training for Ironman Boulder 2017 is on the books. I can’t believe it is only 6 more weeks until race day. 5 months of training are behind me already. Although February was a bit of a wash, due to a pretty bad case of Bronchitis for a solid two weeks. March and April have been mostly trying to get back to where I need to be.

The early part of the week was spent mostly recovering from the St. Luke’s Half Marathon. My run on Wednesday was still feeling a little soreness in the legs. Thursday was a really good day. I had a great swim and was able to get out with some work mates for a really nice 2-hour ride.

My 2nd run of the week on Friday was ok. It was bit warm out(~85F) so that never works well for me. I took it easy and just kept things in zone 2.

My long bike ride on Saturday morning was great. I followed most of the old DCT ride route making my way up to Kempton, PA, down to Werley’s Corners and back again, totally just under 75 miles. Not super fast, but it was breezy and my watts indicated I was working harder what my speed indicated. It was warm Saturday, but the sun was behind the clouds most of the time so that helped.

I was also playing around with a GoPro too. 🙂

I drank two bottles of Skratch Labs, one water only, one bottle of Hammer Perpetuem(3 scoops) with some Beet Elite powder. I also had an Amrita Bar and a Honey Stinger Waffle for some solids. Oh yeah I also got some free, sample vegan crackers from the Rodale Institute while I stopped for a “natural break”, Phil Ligget would say.

I finished things off with a 20-minute brick run and broke in a new pair of Saucony Freedom ISO’s. More on those later.

Sunday was a bit cooler and overcast. Perfect for a long run. I was a bit leery about how the legs would feel after the long bike the day before, but things were feeling pretty good. I got in a little over 16 miles in about 2.5 hours. Things were getting a little stiff towards the end though and my IT band was tightening up. While stretching at a stop sign a guy stopped to make sure I was ok. That was cool! 🙂

I also ran the entire run in my new Saucony’s. They did pretty well too. No brake-in required. 🙂 Not sure if they are marathon material though. They are soft and comfortable, but not quite as luxurious as the Hoka Cliftons. Of course, the Hoka’s would have covered my feet in blisters too and the Saucony’s didn’t.

One other note was that I got in two good core strength workouts in this week too. I have been slacking on that lately and I am starting to feel it. I am thinking that this was also why my workouts towards the end of the week were better.

All-in-all feeling good. Another pretty big training week this week and then a little rest the following week.

First Strides with the Stryd Running Power Meter

When I first heard that there were some companies coming out with power meters for running, I couldn’t wait. I love to be able to objectively quantify my workouts. Knowing how this works for cycling, being able to add this to running would be a bonus. Then I thought about it a bit and realized it would probably be best to hold out a bit. The technology was new and Still evolving. Also, none of the training watches or software would pick it up anyway without some hacking involved.

I had played around a little bit with running power by using my Cyclops PowerCal Heart Rate Monitor which was kind of interesting. The problem was I had to run with my Garmin in biking mode all the time. Not something I really wanted to do since I would miss out on the other running-specific data. Then Garmin came out with the HRM-Runs’ running analytics which I thought was better data than just having power.

The Stryd Running Power Meter

The Stryd unit seemed to be the one that was getting the most attention and it had gone through a few iterations of its product already. It started out as a little widget that you clip on your shorts, then it turned into a heart rate strap and now it is a little foot pod. It finally seemed like they were stabilized a bit, so I decided to “pull-the-trigger” and order one. It took a few months to arrive.

I am glad I waited because the HR strap looks like it sticks out a bit and would look very strange bulging out of your shirt. One advantage of the HR strap one was that it measured power in 3 planes, vertical, horizontal and lateral, whereas the footpod only measures the first two. I don’t think this is a big deal for me since I think I am a pretty efficient runner thanks to my Chirunning practice.

I have had the Stryd footpod now for a few months now and feel I have some initial impressions of it. I say few months because I had to send it back to be replaced already since the tab where it clips to its back clip broke off. It doesn’t seem like there is much really to grab onto there. While it still held in place on my laces, I was a little leery it was going to fall off sometime. The folks at Stryd quickly replaced the unit and got me back and running again. Pun intended.

Stryd Power Footpod broken 1

Stryd Power Footpod broken 1

Collecting the Data

I started reading Jim Vance’s “Running with Power” book while I was training with the unit. I had already read Vance’s previous book “Triathlon 2.0” which I really liked, but I felt the Running with Power book was not quite as good. Most of it was just a re-hashing of the other books’ concepts on Power for cycling. While there were a few new metrics, namely Efficiency Index or EI, that are different from cycling, I feel this book is a little premature at this point since the technology is still being figured out. Hopefully the “Running with Power 2.0” will be better.

One of the recommendations in Vance’s book was to just start running with the power meter and start collecting data. For the next couple of months,  I just ran with it and checked in on the numbers post-mortem of my runs.

After finally collecting several months of data I decided it was now time to analyze it. Well despite the fact that Jim Vance’s book stressed how essential the Efficiency Index (EI) metric was, none of the training sites, except for SportTracks even implemented it! Not even Training Peaks or Stryd! This is even though they published blog posts(here and here are just a couple examples) about Vances’ book and the metric itself. WTH? Also, SportTracks implemented only for individual activities so there was no way to track this metric over time.

Analyzing the Data

So what is a data geek to do? Start tracking it myself I guess. I started by downloading my workout summary data from Training Peaks and then crunching the numbers in my favorite analysis tool, Qlikview. Below is the running results for the current training season in regard to Efficiency Index(EI). The formula is V(M/min)/rPwr(watts).

Efficiency Index EI by Month

Efficiency Index Components by Month

As you can see in the first graph, my EI has dropped a bit from December to February and then pretty much leveled out from there. Is that good or bad? Pretty hard to tell without looking at the components of it. Personally, I think EI, by itself, is pretty meaningless.

February was pretty much a wash month for me. I was pretty sick for a solid 2 weeks of it and spent the next couple weeks getting back to normal again. Looking at my average velocity for each month it has been increasing steadily, which I would say is good. My power numbers have also gone up too. April increased significantly due to having a 4-mile and a half-marathon race in there. So if both the components are increasing, then I am getting faster and stronger I guess. This leaves EI pretty much staying the same. See what I mean by EI being meaningless by itself now?

One other variable is that my weight has dropped a bit during the training months. I was surprised that this didn’t affect EI at all. I would think I would have gotten faster while using fewer watts and am not seeing that happening here either.

Looking my average heart rate versus the increase in speed and watts does show that hasn’t changed too much. This would indicate that despite those increases in output, my aerobic “engine” doesn’t appear to be increasing. So I guess I am getting more efficient.

Runner Effectiveness

Another running power metric has recently come onto the scene called Runner Effectiveness. This is outlined in a recent post by Steve Palladino on the Training Peaks Blog. This metric, while similar to Vance’s EI metric, uses Watts/kg in the denominator instead which brings the athletes weight into the mix. It also uses Meters/second for velocity in the numerator as opposed to Meters/minute in the EI metric.

Running Effectiveness = (m/s) / (w/kg)

Palladino shows how this metric can be calculated in Training Peaks’ WKO4 client software program as well. I actually have a copy of this program haven’t had a chance to really delve into it yet. Perhaps the EI metric can also be calculated here too.

For now, I calculated this one too in my Qlikview app. As you can see below it pretty much shows a similar trend, just not quite as drastic as EI above.

Runner Effectiveness

Summary

Running with power is still new territory and there is still some data gathering and analysis that needs to be done to get anything valuable out of it. One thing that is valuable now is that it is a good way to quantify your individual workouts for calculating TSS. Is it necessary though? I don’t think so. It is a lot of money for something that is just a “nice to have”. I think training with pace, heart rate and time is still just as good and will save you a couple hundred dollars. If you have one of the watches that track the new running dynamics metrics, I think that they are more worthwhile for those looking to improve their efficiency. High cadence, minimal ground contact time and vertical oscillation will help you track that.

 

St. Lukes Half Marathon – 2017 – 10 Seconds?!

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!

Source: St. Lukes Half Marathon – 2017 | SportTracks

My 2016 Year in Review – Topping My Charts

I have just returned from another fabulous Winter weekend in the Adirondacks to celebrate the New Year. While I was there I had gotten in some ample cross-training time skate-skiing, hiking and some photography. This outdoor time gave me a good amount of time to reflect upon the last year. I keep hearing others saying over-and-over how 2016 was such a horrible year, but for me, not so much.

Cascade Moutain – Lake Placid, Adirondacks, New York

You would think that as one gets closer to the big 5-0 that PR’s and things would become less frequent. But my 48th year was full of them. What is up with that? Perhaps the fact that I had well preserved myself well during my 20’s and 30’s may have something to do with that.

December(2015) was full of Winter cross-training in Banff National Park in Western Canada. They had gotten a good amount of early season snow there and Lake Placid had none. We hit the downhill slopes at Lake Louise and Sunshine Village, got some snowshoeing in on the Bow River and a ton of photographing the beautiful Winter scenery on the Icefields Parkway leading to Jasper.

Business, Canada, Company, Corporation, SmugMug, banff, feature, lake louise, mountain, rockies

First Light on the Icefields Parkway

In January, we had plans to spend a week in the warmth of Sedona, AZ but that was cut short due to a blizzard that delayed flights for several days. We still ended up with an amazing, activity packed long weekend there. We got out for some amazing hikes and photography some beautiful scenery. I replenished my vitamin D store with the clear skies and bright sunshine. It was a great reset before turning my attention back to the long Ironman training season that lies ahead.

Chillin’ on the Bell Rock Vortex

In February I started up my official Ironman training season with Todd Wiley. I had gotten to know Todd over the last year or so through some of his workshops and Lake Placid training camp and really like his personality. He was a prior pro triathlete and has had a lot of success with some pretty high-level athletes over the years, so I thought I would see what he could do with this old, average dude. My goals for the season was to increase my IM run performance while maintaining my bike and swim and finalizing that with a sub-12 hour Ironman.

In March, I had my first official race of the season, The St. Pat’s Allentown 5k. While it is only a 5k, this would be the first test of my fitness to see what I had accomplished during the last two months. I would also use this as my Lactate Threshold(LT) test for my training. It did not disappoint. I finished with a 1 sec PR of 22:45(chip time) over my prior PR from 2013. 3 years older and getting faster.

St. Pat's West End 5k 2016

St. Pat’s West End 5k 2016

In April, I took things up a notch and competed in the local St. Luke’s Half Marathon which I hadn’t run in since 2013 when I ran with my wife. I was planning to run it in 2015, but got a stomach bug the morning of and had to bail. My current PR for this race, and half marathons in general, was from back in 2010 when I finished with a 1:46:41(chip time). I also had challenged my co-worker Steve, who is what I would consider more of a “runner”, to a duel for this race. It was a bit of a stretch, but I thought the extra competition would bring out a little extra in motivation for me. Although I didn’t come close to beating him, I did manage to eke out another PR for myself finishing in 1:45:10 after 6 years. 2 races and two PRs…not too shabby a start to 2016.

Next up was my first triathlon of the season, the French Creek Olympic Triathlon. I had never done this race before, so I didn’t have anything to compare it to. I knew it was a pretty brutal race with a very hilly bike and run, so you could not even compare it to any other Olympic Distance race. I obviously did not PR this race, but I did end up on the podium by taking 3rd in my age group. This was the first podium since my very first multisport race, the Belleplain Duathlon, back in 2008 where I finished 1st in my age group. So now 3 races and 3 top outcomes.

French Creek Tri Podium

French Creek Tri Podium

In June I traveled up to Syracuse, NY for the Ironman 70.3 Syracuse triathlon. Another race I had never done before, but was hoping for a good finish here given the prior results so far this season. The race started off well with one of my best half-iron swims and a decent bike leg where I felt I hadn’t “burned too many matches.” The run leg was a different story. The sun came out and the heat turned up towards the end of the bike and my body turned to mush. Reminiscent of the Ironman Couer d’Alene run I fell into a walk-run for the very hilly run course. Ok, you can’t have them all! So with no PR to be had this time, I took my setbacks here and turned it into motivation for the true goal “A” race of the season at Ironman Mont-Tremblant.

Finish Run Ironman 70.3 Syracuse 2016

Hurtin’ for Certain – Ironman 70.3 Syracuse 2016 – High Temps on the run left a little to be desired for this race.

July turned out to be a pretty hot month, so I gained some pretty good acclimatization to the heat while training. If Ironman Mont-Tremblant (IMMT) was going to cook me like Syracuse, I was now prepared. Well, as much as someone who does not like the heat can be.

August came around quickly and tapering was in full swing as we made our way up to Mont-Tremblant for the peak race of my year. When race day came I could not have asked for better weather conditions. It was very cloudy in the morning as I prepared to hit the water. A fighter jet buzzed us so close it brought tears to my eyes. Then the cannon blasted and we were off. The rain started during the swim and poured down all day! For me, that was perfect conditions. I was like a pig in the slop.

Ironman Mont-Tremblant 2016 Bike Rain

Terrential Downpours on the bike leg of Ironman Mont-Tremblant 2016

Due to some choppy lake conditions, my swim was not as fast as I thought it would be, but still one of my faster IM swims. My bike was one of my fastest so far but yet I still held back as I planned to save something for the run. The run was my best ever Ironman run. The rain came down and kept me cool while cranking out some 8:30-9:00 pace miles. I felt amazing the whole time. I blew away my sub-12 hour goal by about 14 minutes and coming away with an Ironman PR of around 50 minutes! I chopped off almost 30 minutes on my IM run time alone. Mission accomplished!

Ironman Mont-Tremblant 2016 – Finish

So now 5 races completed for this year and 3 of them were PR’s and 1 podium. What more could I ask for? A fabulous end to an epic season for sure. Proof that aging does not mean you get slower. At least not yet. Maybe by the time I am 50 I can qualify for Kona? 🙂

Usually with the last race of the season comes a little depression that it is all over for another year. I like to schedule something big for after my last race that keeps me on the up-and-up. Just when you think things can’t get any better we headed to Iceland for a two-week journey around the island in a camper.

Kirkjufellfoss – Iceland 2016

I let my body recuperate a bit and broke out my camera for an incredible trip. It was the perfect diversion for someone who has only thought about training for the last year. The scenery was out-of-this-world and it was a great end to all the hard work that was put in over the last 8 months. I have been working on a full report blog post on this trip which I hope to be published very soon. Stay tuned for that.

While you would think that was all for this year, I had to do one more race. I signed up for the local South Mountain 10-miler run which was kind of a birthday run for me. I had never done this race before, but it looked to be quite challenging. It starts not too far from the Lehigh Univesity’s Goodwin Campus fields and a makes it was up to the very top of South Mountain, turns around and heads back down again. It is very steep and a big slog. I ended up 40th overall and 6th in my age group. Not a great result really, but I maintained a 8:12 pace which is just a bit off my half marathon pace. It was more for fun so I am not too worried about that.

I concentrated on my photography a bit for the remainder of the year, which tends to play 2nd fiddle to my training. I made a couple trips to Lake Placid and a short trip to Salt Springs State Park(PA) for some photography sessions. I came away with some keepers and also started getting more active with my Instagram feed. I dug back into my photo archives and found some great pictures I had taken in the past that never made it off my laptop.

So now as we head off into 2017 and I set my sights on Ironman Boulder and the inaugural Ironman 70.3 Lake Placid this year, I have great memories looking back on the amazing year that was 2016. Despite what many others have felt. I have so much to be thankful for. I can only hope that 2017 is even half as good as last year.

I can only hope that 2017 is even half as good as last year. Although, it is already shaping up to be a pretty full one. I have several races on the docket and plans are already being hashed out for an amazing trip to Croatia and Slovenia during post-race season. As for goals, Ironman Boulder should be a challenge in itself given the altitude so I am not putting any time goals on myself for that. Perhaps working on pacing myself would be enough. I think Ironman 70.3 Lake Placid may be my A race for the year and I would like to shoot for a half-iron distance PR there.

My other goal for 2017 is to get back to regular blogging here. I have fell off the wagon a bit over the past year so I hope to pick that up again. I have just “cut the cord” and cancelled my cable TV subscription, so besides saving money I plan on spending a little less time in front of the tube.

If you are reading this, I hope you had a great 2016 and a even better 2017 as well. Thanks for reading!

Ironman Mont-Tremblant 2016 – Feeling pretty relaxed after finishing and just coming back from my post-race massage.

Trying Out Hello Fresh Meal Subscription – $40 Off Coupon Code

I decided to give one of those meal subscription plans a try as we start off the new year. With the uptick in training time, I find I have less and less time to cook a good healthy meals and frequently fall into the trap of leaning towards convenience and quickness rather than healthiness. I am hoping this will help thwart that. We’ll see.
I selected Hello Fresh since they offer a vegetarian option and had good reviews as well. Stay tuned for subsequent review of the plan in the upcoming months.

HelloFresh

$40 Off Coupon Code

If you are interested in trying this out too, here is a $40 off coupon code on your first order.