Sunday, 28 October 2012

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!

Wednesday, 17 October 2012

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)

Sunday, 14 October 2012

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!




Thursday, 11 October 2012

Tango 100km Ultra: Part 3

Related posts: Tango 100km TargetTango 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

Saturday, 6 October 2012

Tango 100km Ultra: Part 2


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.

Thursday, 4 October 2012

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.