FELIZ NOCHE BUENA!

Happy Holidays!

We kick off the great season with Noche Buena (Christmas Eve) and keep it going through New Year's.

Wishing everyone the best for this season and the upcoming year.

Hopefully you're ready to read because there will be many more blogs to come.

HAPPY BIRTHDAY!!

To me!  Turning 30 today, and as they say, "30 is the new 20."

Celebrating with Natsuko cooking some of my favorite foods and planning for my sand and sun holiday in April!

On a separate note, I will post more on MDS and training in the coming weeks.  It's been manic.  Apologies.

Best Wishes

Hard to believe, but Chrissie Wellington has decided to retire.  You can read more from her blog, HERE.  Saddened that we won't see her race professionally again,  but at the same time, she continues to inspire by not settling for what's comfortable, but taking a step back, re-evaluating and taking on new challenges.  Best wishes to her for the future.

 “You gain strength, courage and confidence by every experience in which you really stop to look fear in the face. You must do the thing you think you cannot do.” 

50 Greatest Endurance Races

Yak Attack, pic from CNN

Need an ideal Christmas gift for the endurance athlete in your life?  Try a book called 'The World's Toughest Endurance Challenges' by Paul Moore and Richard Hoad.  It features 50 of the toughest challenges in the world.

Click HERE for a summary from CNN.

Quickie

Hey all - Running's been going great and slowly building back fitness.  I owe you a full update, and it's coming soon.  For now, a quickie: saw a physiotherapist who said there's no reason I shouldn't run (though a few months until full recovery.).  That's what I wanted to hear!

In case you need more, the 2012 Ironman World Champs from YouTube should tide you over.

Or, try this article on the Ultra-Man Worlds.  It's a dream race!

photo from TravTri.blogspot.com

HAPPY THANKSGIVING!

from The Daily Pennsylvanian blog

Hope you all have a wonderful Thanksgiving!

I'd like to say thank you to the most wonderful girlfriend, family and friends!

Decision Time

So, I ran 10min easy yesterday.  Afterward, leg felt fine.  Good news!

Bad news, this morning, a 'funny feeling' in a different part of the same hamstring.  AHH!

With 21 weeks to MDS, it's decision time: (1) start running and treat the leg while training or (2) risk not being ready for the challenge.

Bet you can guess which ONE I'm going for!  I'll carry on.  Ice, stretch and run 15min easy on Saturday.  We'll see  from there.

Talk to you Sat or Sun.

Radio Silence

Apologies for lack of posting, it's been hectic.

Quick update, I'm finalizing a tentative training plan, leg seems better, back is acting up and first run is tomorrow!

No more 'weird feeling' in my leg but haven't run on it yet, 10min easy tomorrow.

Back is really tight/ sore.  Not too worried because I've had this before, just more stretch and more foam roller.

Training plan to come.

Good News

Leg is on the mend.  Yesterday was barely any weird feeling and today only once or twice.  Tomorrow, let's hope not at all.

What I've been doing: no cardio, no leg weights, icing once or twice a day, floor stretching (limited standing stretch), foam roller and short 5-15min walks as often as possible.  I've even been talking to my hamstring, 'morning hamstring, you're getting better today, feeling better everyday.'  Weird? Yes.  Worked?  Maybe it helped.

'Ok, let's get running!'  Not so fast.  I'm sticking to the plan.  Now, introduce some cycling and light weights.  First run planned for two weeks.  Can't wait!

Some Time Off

One month on from Tango Ultra, and I'm still not doing much.  Not by choice.

Two weeks after the race, I joined a gym, Konami Sports in Sannomiya, and started lifting and swimming but no running.  The lifting was focused on the legs to add power/ strength for MDS.

Then, at the end of last week, I went for the first run.  Guess who was there to greet me?  My friend the 'funny hamstring feeling'!  Yay, welcome back!

This funny feeling started at the end of August after a 3hr 45min run which finished with a 30min hard effort.  After that, I could feel it (not painful) every morning, but it always loosened up after a few minutes of running,  so I didn't think it was major and didn't treat properly.  Well, I'm paying for it now.

Scouring the internet has led me to a small tear or strain in my hamstring (self diagnosis).  This calls for rest, icing and a recovery strategy.
- 2wks no leg weights and no cardio (no run, no bike, no swim)
- wk 3, introduce light weights and short cycle and swim
- wk 5 (mid-Nov), introduce short run and run/ cycle sessions

Some helpful articles and a video on injuries.
- Heat vs. Ice
- Triathlete Injuries
- Hamstring Strains (Video)

2012 Ironman World Championship

photos by Paul Phillips/ Compatitive Image

Ironman has two new world champions!  Pete Jacobs made it 6yrs in a row for Australia while Leanda Cave became the first woman ever to win the double 70.3 and full Ironman world titles in the same year!  Fantastic races!

Lots of videos on Triathlon Competitor.com, Interview with the champions and a few videos of Pete.  Enjoy!

Tango 100km Ultra: Part 3

Related posts: Tango 100km Target, Tango 100km: Part 1, Tango 100km: Part 2


Give or Take, 45-60
As I neared the 45km sign, a spectator was approaching the opposite way, beer in hand, 'uh, nice offer, but I'll turn him down if he asks.'  He passed me without a word and quickly snapped open the can.  I looked back to see a runner slow to a walk, then grab the beer and chug.  'I'll never understand.'

I was now hitting my stride, feeling really good and running 5.20kms.  I thought of slowing down, but the pace was coming easily.  Quick stop for bathroom and back at it.  On settling back in, I realized I was running alone, no one behind and no one in front, 'ok, keep it rolling, stay strong, my race starts at 50km.'

To make it all even better, I came to the one point I would see Natsuko!  A quick hello, and I was back at it feeling great.

How quickly the tables turn.

Hit the 56km station and looking for the special needs bags.  'Uh, don't see them anywhere?!?  No time, grab some drinks and keep going.'  I rushed off without thinking and more importantly with no water.  My brain began to spiral, 'ahh, what will I do without the extra gels and water from the bag?  Toughest part coming, and I'm not ready.  My race starts at 50km, yeah, starts to unravel!!'  Dramatic much?

not looking happy

Sticking to the plan, I tried a caffeine gel.  Nothing doing.  A couple drops went down before my stomach said no more.  Then some salts.  Stomach, no thanks.  'Ok, no water + no carbs + no salts + 420m climb = disaster!'  

I pushed on, through the self-imposed darkness waiting for the mountain.


Separation Hill, 60-70

Finally it came.  Step after step after step, 'short, efficient, keep going.'  I continued up and up, no end in sight.  Passing a few people provided a boost.  Then the devil popped up, 'the other guys are walking, just walk a few steps.'  'No way, not one step of walking.  That first step will be the end of 10hrs.'

Back and forth, back and forth, this continued through the first 200m climb when the road turned down again, 'wow, first half down, ran okay.'

Short reprieve and back up.  2km later, jogging past more walkers, sun boiling my skin, heart pounding out of my chest, mind racing from negative to positive, I relented.  'Alternate walk/ run 100 steps each.'  This didn't last.  Full on walk.

I strolled into the 69km aid station and set up camp, right in front of the drink table.  Now I get it.

What Goes Up..., 70-80

Passing the 70km sign, the course was still climbing.  'When will this climb end!'  Walking, walking, walking, no runners, no aid stations, no spectators, no passers-by, no cars, no houses, no shops.  Nothing but trees and upward slanting asphalt.  It felt remote and very alone.

71k, still going up and still nothing in site, 'ok, if I walk the rest, I'll finish around 12hrs.'  A feeling worse than awful.  Then it went lower.

'What would it be like to hitch a ride?  Give up?  Throw in the towel?'

72, no better.

73, cresting the mountain, engine cooling down, heart calm, 'ok, maybe try a jog?'  It was a struggle, but I was moving again.  I decided to stop beating myself up, 'you gave it a go, underestimated the distance and climb but can still enjoy the scenery and a fantastic day.'

Aid station and another rest.  Water, sports drink, Coca-Cola, anpan, candy, raisins and a quick rub down. As I walked back onto the course, I noticed the sun, not how it was melting my flesh, more how it was brightening up the day.

The Box, 80-100

Before hitting 80, I was in the hurt box and way off target.  But, surprisingly, things were looking up.

With food and coke in me, I was running again and employing the dedication strategy.  Each of the last 20km was dedicated to a family member, friend or inspirational figure.  The thought is simple, they give up a lot to help me pursue endurance sport and for me to give up or walking in someone's km is like throwing it back in their face.

The aid stations were now my best friend!  Coke and raisins were my nutrition of choice.  During these stops I was using my broken Japanese to chat with racers and volunteers.  Most of my comments were about how fun the day was, hot and tough but enjoyable and a great experience.  

As I continued, I repeated, 'each step brings me one step closer to the finish.'  My mind drifted between this statement used so often in training and the personal dedications.  Other than this, I don't remember a whole lot from the last 20km.

96k and the race signs starting counting down instead of counting up.  This clicked, and I began to push.   

Back around 5.30kms and feeling good.

2km left and the streets began to fill up.

Rushing through the town, I recognized where I was.  Right turn, left turn, one more right and into the finish chute.  Final steps and feeling triumphant, I threw my arms in the air!

After wandering aimlessly for a few minutes, I spotted a baby pool, shoes off and feet in.  Not sure if this really helped, but it felt so good at the time.

 15mins to gain my composure, and it was time to eat!

she brought me anpan!

karaage (fried chicken) and udon

protein bar and green tea

Official Result - 10.39.37 and 76 out of about 2,200

Then back to the ryokan for a shower and an epic dinner.

not pictured: more fish, rice, soup, beers and sorbet dessert

What a day, what an experience.  I've been highly self-critical for every other race, and while I thought through a laundry list of improvements (part 4 to come), the most overwhelming feeling was pride.

Part 4: Race Assessment and Takeaways to come

Tango 100km Ultra: Part 2

Related posts: Tango 100km Target, Tango 100km: Part 1, Tango 100km: Part 3

1:45am, salsa-ish music playing from my alarm, up in a flash, not a second of hesitation, 'finally, let's get going!'  Contacts in and downstairs for breakfast.  A nice spread, but I only at a few things: egg, fish and rice.  Coupled with green tea, miso soup and sports drink, I was ready.

morning grillin

Back upstairs, finishing touches on race kit and out front to catch a ride with two other runners also staying at the ryokan.  The ride was eerily quiet.  I guess everyone was saving their energy.

A few minutes later we were at the start, checked my emergency bags and post-race bag, bathroom and outside to tie shoes and warm-up.  Shoes tied, I headed off for a 10min warm-up jog and (surprise!) another bathroom break.  Line up with the others, 15min to go, 'uh, bathroom line is super-short.  ok, one more time!'  OCD much?!?

Back in line and finally the countdown (in Japanese for nostalgia sake): kyu, hachi, nana, roku, go, yon, san, ni, ichi, BANG!  

Finally, we were off, only 100km to go!

Slow & Steady, 0-10km

Major focus to start was keep short, quick strides.  Then, I hit 1km and panicked when my watch read 6.13, 'uhh, I'm already falling behind.  Dude, really?  99 to go, relax and keep an easy rhythm, pace will come.'

I knew the race started at 4.30am, but one think I hadn't considered is that it started at 4.30am!  'Wow, it's awfully dark at 4.30am.  Amazing how much darker the country-side is than the city.  Almost dangerously dark.'  Thankfully, there were enough runners who thought ahead and had head lamps or hand torches to light the way.  

A few km's in, first climb began.  Easy as pie and my pace was quickening, 'ah, right on.'  Shortly into the hill, I'm getting passed left and right by people huffing and puffing, 'uh, guys, really?!? We've got 95+ to go, and you're already anaerobic?'

At the top and let the legs go a bit, but not too much.  Hit 10km just ahead of my 60min target time, 'note to self, I'm not banking time, that's what happened in NYC and I blew up.  Run as you like, but try to stick to targets.'

Solid Pace, 10-35

Sometime just before the sun came up, I was running easy, nutrition good and slightly ahead of pace.  On the flat and excited to just go for a while.

Now started the numerous aid stations (29 over the whole course, again, impeccable organization).  The aid stations, for me at least, were stressful.  Everyone was stopping and standing in front of the drink and food tables meaning I couldn't breeze through, grab a cup and go like other races.  'What are these people doing?  We've barely started and they're taking breaks already?"  Have no fear, I would later find my own answers to these questions.

beautiful scenery

Holding the per km target for about 90mins, the field was thinning out.  I was going back and forth with a few guys but was no longer running in a group, 'ok, don't want to do 70km+ on my own, find some and latch on.'  I wasn't about to slow down, so I went with the only other option, speed up.  I attached myself to a group of 5, 'run a km with them and see what the pace is.'  About a km later, my watch rang out below 5.15km, 'way too fast at this point.  Let them go.'

Marathon 1, 35-45
Heading back over the 120m climb and feeling good.  Part-way up the climb and passing a lot of walkers, 'good luck all, my race doesn't begin until about 50k.'  Strides still short and quick.

First bathroom break, 'wow, almost 4hrs in and only now taking the first one.  Today is going to be a good day!'

Hit the top and let the legs go a bit dropping below 5min for a couple km's.

Still blowing through aid stations including the massive massage and other random stuff station near 45k.  'Sorry gents, no time, I'm going sub 10hrs today!'  as I breezed past the folks ushering me to their areas.

Continue with Part 3.

More Ali'i Drive

Kind of a funny one because they all start the video saying they don't have routines and then start listing different routines they have?!?  Enjoy.

Random Update

Working on Tango race post part 2, but in the meantime, here's a few treats.

First, absolutely great article on mental strength from Chris McCormack for Triathlon Competitor. 

photo by Nils Nilssen

It’s an age-old saying, but without question, in the sport of triathlon nothing can be as close to the truth as “It’s all in your head.” Sure, as athletes we can get ourselves into amazing physical shape, but at the end of the day, the single limiting factor for racing well always comes down to how well an individual can deal with those tough times in a race—when things just hurt. It is what happens in those moments when your body starts to rebel, your mind wanders and things start to get really uncomfortable that ultimately determines just how fast or how well your race goes.

READ ON...

Advice from Macca never gets old, so check out the latest edition of Ali'i Drive dealing with mental strength.

Tango 100km Ultra: Part 1

Related posts:  Tango 100km Target, Tango 100km: Part 2, Tango 100km: Part 3

Saturday, Sep 15th, up at 8am and 20min run.  'Last run before the big one.  Hard to believe it's here!'  Leg speed naturally picking up, 'uh, no, not today, cool it.'  Long stretch and breakfast: yogurt, oats, banana and raisins.  Shower, double check the bags, and we're off!

essentials (clockwise from top left):
nutrition, camelback, sunglasses, shirt,
shorts, ticket, socks, Garmin, belt and hat
(shoes, obviously, already packed!)

Train from 11am for a 4hr ride.  Kyotango, marked by A in the pic, is almost directly north from Kobe which is in the middle.

thanks to Google for the pics!

birds eye view of Japan for context

A couple transfers and an hour sitting on the floor later, and we arrive with a train full of endurance athletes.  Everyone donning technical t's from other 100k+ races covering long, lean structures with skin darkened from hours training under the sun.  Intimidating for sure.

near Kyotango, 'not bad scenery for 100k'

As I've come to expect in Japan, the logistics were faultless.  The organizers had several buses waiting to take us to registration.  This is where the excitement begins.  I've missed race atmosphere, and this was just what I needed.  The positive energy and excitement, the anticipation, it's all great!

start and finish

runner 1515

cheeky pic
only in Japan have I seen runners prepping
with beer and even cigarettes!

Registered and armed with my race pack, off to the ryokan (Japanese style inn).  Again, the race organizers had buses taking runners to their hotels.  First rate organization.

Welcome to Lakeside Kotobiki.  A little more pricey than other places, but offered a marathon package with 2am breakfast on race day, 3am ride to the start line, and free beer post-race.  Sign me up!

lobby

our room, no bed
in ryokan, you sleep on futon on the floor

Stiff back from the train, so stretching and onsen (natural hot spring bath in the ryokan!) to loosen up.  Next, goodies from the run bag (clockwise, top left): Tango t-shirt, bag of California raisins, bag of rice, VAAM sports drink, 2 different electrolyte pills, Phiten bag, run number and some kind of muscle relaxing stickers.

Finally, dinner time!  And what a dinner it was.   A boat, literally, of sashimi, sushi, prawn and seaweed salad, crab and cooked fish, chawanmushi, accompanied by the non-captured two bowls of rice, grilled fish, Tajima beef and final plate of fruit.  A meal fit for a team of runners!

Post dinner sloth followed by another onsen and prepping my kit for race day.  Set 4 alarms (1.45am, 1.50, 1.55 and 2.00, 'maybe a fifth is overkill?!?') and in bed by 9.30.  Short visualization and surprisingly not too anxious, z'ing in no time.

Continue with Part 2

Ali'i Drive: Dreams

Episode 2, less than 3 weeks!

Recovering

Four days on, I'm back to normal sized meals, soreness going, chaffing done, swelling almost gone, blisters healing, walking normal and ready to get moving again!  First run post ultra is targeted for Mon, Oct 1st (can't wait!).  Until then, I'll be cycling, yoga-ing and maybe joining a gym.

Mentally, I'm still wrapping my brain around the race.  That plus a full-on week at work, race post won't come until Mon.


In the meantime, here's some Ironman fun!  With just over three weeks to Kona, Ironman begins Ali'i Drive, a new web series.  Enjoy!

100km in 100 Words

too tired to lift my head?

The race was awesome!  10:39:37, way off any target time, but a fantastic experience.

Just home, so not much energy to type, but it's safe to say I underestimated 100km of running and overestimated my preparation.  But no worries, a wonderful weekend and lots of takeaways to improve for the future.

Full report coming soon.  Cheers.

Tie Your Runners

pic from Runner's World.com

Early mornings, intervals, long runs, cycling, yoga, compression gear, stretching, cold spray, body comp, gels, electrolytes, proteins, etc, etc.  With all this going on, it's no wonder the little things get lost in the mix.

Stopping into Yano Sports (Sannomiya, Kobe), I picked up a small but useful tip on tying my shoes (also learned why there are two eye-wholes at the top!).  Click here for a 2007 article from Runner's World that shows 5 different lacing techniques to relieve foot pain and better secure your foot: shoe rubs top of your foot, big toenail goes black, shoe too tight at top of foot, cramped toes or heel slips.

I don't have these problems, but I was also told my foot is too narrow for standard shoes, so the fifth technique in RW's article should secure my foot better.

I've been lacing my shoes this way for the last couple week and it's working well.  Glad I stopped in.  As they say, it's the little things that count.

Here We Go!

30 hours to go, but who's counting!

Today has been relaxing, just hanging out at home.  Took the day off from work, and tomorrow we head for Kyotango and registration.

H&N - weight at about 61.5kg/ 135.5lb and bf just below 10%, I'm dead on target.  Feels good.  This week has been clean diet, gradually building carb intake and cutting out nuts and veg since dinner on Wed (to limit stomach problems).  I've also been conscious not to overeat in an attempt to avoid my 7+ pitstop performance in Ironman last year.

Race day, I'll start at 2am with a couple rice balls, a banana and some sports drink.  Then back to sleep and up an hour later to head out for 4.30am start.  Race nutrition will be as follows:
- Energy gel: one gel every hour
- Salts: a bit of salts with water every 30min
- Water: taking the camel back, will sip a bit every km and take from aid stations
- Sports drink: try to take some from each aid station
- Other: fruit from the aid stations, and in the late stages, anything I'm craving (but in moderation)

R&R - It'll start with a buffet of anything in sight!  Then hopefully a massage and a long stretch before heading back to the hotel for relaxing in natural hot springs (Japanese onsen!).


A few motivational quotes.
- "You have not predetermined limits.  Your limit is where you say it is.  We don't even scratch the surface of what we're capable of."  -- Craig Alexander
- "Now is where the mind takes over."  -- Chrissie Wellington


Thanks to you for listening and supporting me along this journey.  It's much appreciated, and it'll give me a boost come race day.  Cheers.

Tango 100km Ultra Marathon - 9:19:59

See it larger by clicking

Here it is.  Less than one week, and I've finally nailed down Target A time, 9:19:59.  Based on previous years' results, this will put me top 30-ish out of 2,200 (almost top 1%, not bad!).

I've broken the race into 7 sections.  Enjoy.

4:30am start!

1) Slow & Steady (0-10km, 6min/km or 9.40/mi) - As always, but more so given this is my first ultra, I'll set a good base and not get to ahead of myself.  With two weeks of tapering and the excitement of race day, I'll be holding the legs back.   

The first section has a climb to 150m at 2-4% gradient, not dissimilar to a couple marathons I've done.  One example is NYC, where the initial climb isn't so high, but I took it for granted and blew up around 20mi as a result.  'Uh, can't afford to blow at 20mi this time, it's not even a third of the way!'

2) Solid Pace (10-35km, 5.24/km or 8.42/mi) - Relatively flat section, I'll use the down hill from Slow & Steady to roll into a relaxed but focused pace for the 25km.  I may find myself holding back still, but want to wait closer to 50km to push the pace if it's there.

3) Marathon 1 (35-45km, 6/km or 9.40/mi) - Looping back around, so running Slow&Steady in reverse.  Also, crossing the marathon threshold, so officially the farthest I've run in one go.  6min/km is an average for the climb and descent, so I figure I'll be moving well at the bottom of 45km and can use the momentum again to pace well in the next section.

4) Give or Take (45-60km, 5.30/km or 8.51/mi) - Another relatively flat section.  If I'm feeling good, I may pick up the pace a bit (5.30/km Give or Take a few secs), but only a bit, barely half-way at this point.

5) Separation Hill (60-70km, 7.15/km or 11.40/mi) - 420m of climbing over 10km (i.e. 4% grade), separating the men from the boys.  Keys to a successful climb: a) caffeine gel 20min before, b) forward lean, c) short efficient strides, d) head up and e) POSITIVE attitude!

I'm a solid climber and have put in a lot of hills on my long runs, so I'll be using that for a mental boost.  

Just realized why so many people sign up for the 60km run!

6) What Goes Up... (70-80km, 4.45/km or 7.40/mi) - must come down.  So, 420m down over 10km.  I'm planning to let rip a bit here; but given the late stage of the race and the grade, I'll have to be careful to avoid cramps.

7) The Box (80-100km, 5/km or 8/mi) - If the race has not already put me in the hurt box, I'll put myself there.  I'll play it by ear but knowing my tendency for the conservative, the plan is to go past the point where my mind wants to stop.  Easier said than done.

Stretch and B Targets - Always good to have back-up plans and pacing.  So, here we go. 

Stretch Target - In case I'm feeling extra-special, my stretch target is 9:09:59 which includes speeding up Give or Take and The Box.  

Target B - 9:50 which slows down most sections especially at the end assuming the race punches me in the face before shoving me in the hurt box!  The key, the race pack includes the name of all runners that ever ran sub-10hrs, so Target B still gets me into the annals of the Tango Ultra-marathon.  

Now, I just want to run!

Ironman 70.3 World Championship 2012

photos by Nils Nilsen/ taken from Triathlon competitor.com

In case you're not following, the Ironman 70.3 World Championship is today, Sunday Sep 9th.  Not much time to type, but you can check out the men's and women's field by clicking on the photos above.

There's a lot of contenders, but I'm excited to see Crowie and Michael Raelert go head-to-head.