Decisions and Goals

Now that I am 41 I have decided to make some decisions. That totally makes it sound like up to this point in my life I haven't made any decisions. While it may seem to many like that is true - I have realized I have no idea where I am going with this whole train of thought. So anyway. Decisions made, right.

I have decided to buy a big boy tri bike. Next year I will be riding a Cannondale Slice - I found a deal on a special build of their top end hi-mod carbon frame with some not quite as high end components. I opted for the kick ass frame with components I can upgrade as I need or want to. Payment is made, we are locked in.

I have also found a new coach. I had a different "coach" for a short while, but the program was kind of cookie cutter and I was having a difficult time staying motivated and staying with it. This new coach is totally going to kick my ass - at my request. Especially on the bike. We are getting started right away. I am running a 5K tomorrow so we can assess my fitness and get my heart rates dialed in and everything. Again, payment made, locked in.

Now, 2010 is going to be a huge year. It will culminate with IronMan Wisconsin (IronMoo or IMoo) in September, but between now and then I have a lot of work and some races to do. Without getting into specific races, as that schedule will require more thought, here are my initial goals. I will revise these periodically throughout the year as "things change" but, this is what I think right now.

• Half-marathon - sub 1:30 - there should be a few opportunities to make a run at this. I ran a 1:33 in spring 2009 without training specifically for that kind of speed, so I am pretty sure I can do this.
  
• Marathon - 3:20 or faster - this may not be on the schedule this year. With only a spring marathon and possibly no desire to train that hard at that time, we may just let this one go until 2011. (Or I could just run a 3:20 or faster in the Ironman marathon, use it as a two-fer. I am SO kidding about that - I just want to finish with clean shorts.)
  
• Sprint Tri - the definition and distance varies too much for a goal. This will probably depend on the actual race.
• Olympic Distance Tri - sub 2:15 - this is based on 2009's Lifetime Fitness Tri at which I took the world's longest pee break. Followed after the finish by the worst GI issues I have had to date. I think this goal is probably a little light and with a good nutrition plan should be able to smoke it.
  
• HIM Distance Tri - 4:45 - 5:00 - This goal also might be a little light as I bonked on the run and still came in at 5:02, but with better training and nutrition I should be able to smoke it.

All these goals depend on level of fitness and where I am in my training schedule. I will probably be doing some races that I have never done before, because of timing, cost and location so that might affect results. As you can probably tell, I am already excited to get moving. Patience, self. Patience.

First Day of 41

Since we all had so much fun looking back at year 40. Here are some of the goals I have for year 41.

• Get out of bed every morning (maybe not looking forward to this, but it's a goal)
• Stay married
• Keep the kids alive and unmaimed (you know, relatively speaking)
• Train for an Ironman (this is directly related to item two and three on the list)
• Finish an Ironman
• Bustin' well under 5:00 for a HIM
• Two weeks in Italy (this is also directly related to item two and three on the list)
• Make sure the dog still has three legs
• Get another article published (Penthouse Forum is not an option, Ian)
• Another marathon, maybe a BQ
• More blogging (or less, maybe I should put that to a vote)
• Less Facebook/Twitter (highly doubtful)
• More coffee
• More bacon
• Less big, hairy gut
• Improve my personality so that it isn't so off-putting and churlish (highly doubtful and up yours for agreeing with me)
• Fewer skirts, more pants
• Not die from stupidity (I've made it this far, but stupidity has a cumulative effect)

I chose these because they are mostly in my control. Finding a job, winning the lottery, stop losing my hair - kind of out of my control at this time.

The Unknown

I am fearing it now - "The Unknown." What is "unknown," you ask? Whether or not I can run the Twin Cities Marathon at the pace I want to. The problem is, I have had nothing to test my training with, other than training runs.

When I figured my training plan I based it on a 1:33 half-marathon I ran in the spring. In case you don't want to go back to that post, I basically started out too fast and figured, "what the hell, let's see how long I can hold this pace," and I held it pretty much the whole distance.

The thing is, the pace that I have been training for and actually training above (faster than) on tempo runs seems so daunting to me only because I have never tried to run that pace for over three hours.

So here is why I can run this pace.

When I ran that half-marathon in the spring I was training for a marathon but at a considerably slower pace than I am now (I was preparing to pace MS & LF in the Minneapolis Marathon.)

I finished a successful and fast triathlon season this summer and rolled right into this marathon training, so I am more fit than I would have been in the spring.

No illness or injuries up to this point, no missed training.

I have been running fast. Faster than I have in the past.

The only reason I can't run this pace is that I am having a hard time getting my head around the fact that I actually can do it. And that it might hurt doing it.

Here is the dumbest part of this - I am having doubts while I am in the middle of hard training and right before taper. This is the worst time to be evaluating anything regarding race day.

I will just have to trust in my training and continue to work the plan for now. Race day will come soon enough and all questions will be answered then. Any encouragement is appreciated.

Sometimes It Just Works Out

Mondays can be difficult for me. I could swim, but A likes to run or walk on Monday mornings, so I don't count on it. I could bike, but it's on the trainer and although I was doing well for a while there, I am back to avoidance. I could lift, lower body, since I did upper body yesterday, but that would make my legs tired (more avoidance.) I could just sit on the couch and call walking the dog my workout for today - I'll take that.

Then I reviewed my calendar for the week and Tuesday is jam packed (shocking for an unemployed guy, but true.) 7:30 I have the father/daughter mass and breakfast with E - running tomorrow morning is OUT. Then I have meetings in the morning and prep in the afternoon for meetings at night (Cub Scouts - helping set up the Pinewood Derby) and Twin Cities Marathon (first time on a committee should be fun.) Then I check the weather and it is supposed to be miserable tomorrow, so a run tomorrow should be avoided anyway. What to do? What to do? Sit on the couch some more. Take a 20 minute snooze (I am still catching up from the whole "spring forward" thing after all.) Wake up and it is still the cloudy day it was 20 minutes ago. It is above freezing and it isn't raining or snowing. I really should run. No, I bet I could fit it in tomorrow. Nope. Can't fit it in and wouldn't want to anyway. THAT'S IT! GET OFF THE FRICKING COUCH AND RUN! Alright already.

Tomorrow's scheduled run is a 10 miler at marathon pace. I am pacing a couple of women for a spring marathon to qualify for Boston so if I was running tomorrow, I would run that pace. Today I decided to try to run the pace for my goal time (Boston qualifying) since I was running alone. I thought it would be tough. Turns out it wasn't that tough.

It's about two miles to Lake Harriet from my house and a little under three around the lake. We have a little "extra-credit loop" that adds enough to make it over three miles. So the plan was to warm up with the two miles to the lake, run the lake twice plus two extra credits at my marathon pace and then easy home. Well, the "warm up" was quicker than expected, so I thought the two loops at marathon pace would be a stretch. I got into it right away and was clipping right along feeling good, if not a bit overdressed (typical for me - I like to feel like I am in Tahiti at all times.) I was watching my pace on my watch and it was a little faster than I wanted but I kept holding it and holding it and holding it. For the whole six plus miles. I was shocked. I walked a block and then started my warm down run home. This was also quicker than anticipated.

For some reason I dropped off a little at mile six, probably because of the hilly extra credit loop, but got back at it for the last two miles around the lake. (If I could get the Garmin Connect Player to work I could figure out were I dropped off.) Got it figured out - pace slowed after the second extra-credit loop. Here is the chart:

After all that waffling and excuse making and paralysis by analysis it worked out pretty well. I certainly am feeling stronger and faster than last year at this time. Like I said, sometimes it just works out.

Now I Don't Know What To Think

I am conflicted about my race yesterday. Here are the details:

It was cold but sunny.  They made it a reported 10K but my Garmin said 6.45 miles.  
From Anderson Race Management:
Place: 122, Time: 46:38, Pace: 7:32

From my watch:
Distance: 6.45 miles, Time: 47:03, Pace: 7:17
Splits:
Mile 1: 7:30 
Mile 2: 7:20 
Mile 3: 7:20 
Mile 4: 7:13 
Mile 5: 6:58 
Miles 6: 7:08 
Fraction: 3:32 

I guess that is pretty good considering the conditions, but I don't know, I wanted to go faster, I guess. I did bike for a hard 45 minutes and lift weights (including four big leg sets) the day before so, should I really complain? I went on the Runner's World website and they have a tool that allows you to extrapolate one race distance time from another. Here is what they came up with when I put in the information from yesterday's race:

Notice the marathon time. That is damn near exactly the time I ran Twin Cities Marathon in. So, if I am to believe that, I am in the same shape I was at the end of last season - that is pretty good. Especially considering I am about ten pounds heavier right now. Let's hope that this is fairly accurate and I am starting where I left off, because, hey, could you ask for a better place to start? Let's also remember that this is my second season. It's not like I have been doing this for years. I should probably give myself a huge break and just get back to work and build from where I am. It is a long time until the snow melts and an even longer time until I am swimming in Cedar Lake. I have to remind myself to do what I can now and be patient and the rest will come.

Revised 2009 Race Schedule (Rev. #1)

Happy New Year!  2009 has finally arrived and there are revisions to the race schedule I posted months ago.  Changes are in italics.

January 24, 2009 - Securian Winter Carnival Frozen Half Marathon - Goal time: @1:45 - This will be a fun race with not much serious training.  I may be running this alone as training for the rest of the group has not been up to their expectations.

May 2, 2009 - Wells Fargo Lake Minnetonka Half Marathon - Goal time: 1:35 - This is the warm up for The Minneapolis Marathon and would like to be running about ten minutes faster than last year at this point.

May 31, 2009 - Inaugural Minneapolis Marathon - Goal time 3:45 (I will be pacing the ladies to a Boston qualifying time.)  This replaces Grandma's Marathon and will be easier to get to and train for as it is in town.

June 20, 2009 - Lake Minnetonka Triathlon - Goal time 1:00 - 1:05 - We will have to see since this is my first time for this race.

July 11, 2009 - Lifetime Fitness Triathlon - Goal time 2:20:00 - Great news!  I was thinking that this race was on July 19th.  Turns out it is the 11th, the week before Door County.

July 19, 2009 - Door County HIM Triathlon - Goal time: 5:00 - Shooting for a faster swim, much faster bike and another good run.  

July 25, 2009 - Chisago Lakes HIM Triathlon - Goal time: 5:15 - This will be my first time doing this race and my second HIM in a week and three races in a week. A daunting task to be sure, but I am a glutton for punishment. (I did DCT a week after Lifetime in 2008.) Figure I will tack on 15 minutes to account for tiredness from DCT and unfamiliar course.  This one may not happen as I would have to get home from Door County much earlier than usual.

September 6, 2009 - City of Lakes 25K - Goal time: @1:45 - Another warm-up race. This one for TCM.

October 2009 - Twin Cities Marathon - Goal time: 3:25 (maybe 3:20) - This race could also be the Chicago Marathon or even New York (if I am gainfully employed.)

CS and I will be trying to road trip to IM Wisconsin (September 13th) to both see part of the race and register for the race in 2010.  I also have one big "maybe" hanging out there.  With some birthday money I threw my name into the lottery for a slot at the IM World Championships in Kona - October 2009.  Names are announced April 15th, but I am not getting my hopes up.  It is a VERY long shot to get a slot.  If that happens - TCM will be out as Kona is the following weekend.  Right now, I fully expect to be running the Twin Cities Marathon.

(All races and times subject to change based on financial constraints, training, health, etc.)

Just give it time

So my last post had me concerned that I had a stress fracture and that I would never get enough time on the bike.  Well, I had that X-ray and I have a perfect tibia - no break , good news.  It must be a little bit of shin splints - bad news.  Stretching, Aleve and ice will have to do the trick.

I got on the bike for half an hour today.  I tucked the computer in the seat bag and strapped my old watch on the handlebar just to keep track of time.  A nice easy ride to get me started.  If I can do that at least a couple times a week and build up the time in the saddle, I should be good.

I just need to keep reminding myself to give it time.

Mid-November, already a little frustrated

Too much time on my hands (no job - rainy, crummy day - home with sick kid) makes me think too much.  I tried to get on the bike trainer yesterday - I have it set up in the basement in front of the TV instead of in the laundry room like last year - but it didn't go well.  The batteries were dead on the remote and then the sensor on my computer wasn't picking up.  Once I got in the saddle, I lasted all of about 20 minutes total.  I was too bored!  I hate a treadmill (haven't been on one in years and not even close since I started running last year) so I am not sure what would make me think a bike trainer is much different.  It's not!  Way boring! But I have to figure out how to get some time in the saddle.  The bike is easily the weak part of my races and if I want to make the gains I have projected, improvement on the bike - even a little - will get me there.  

To complicate matters I have decided it is time to get an x-ray of my right shin.  I have had on and off pain for months now.  Nothing excruciating or persistent, but recurring and localized.  I want to make sure it's not a stress fracture or something that could put me out for a long time if I don't get it taken care of.  The thing of it is that it doesn't hurt after I warm up during a run.  It is most uncomfortable after I been sitting for awhile.  Strange, but I figure better safe than sorry.

So my mind has decided to be frustrated - "I will never get enough time on my bike because attempt one was rather dismal."  "I have a broken leg!" "I am going to be 40."

One thing I can't do anything about, the other one probably won't come to pass (and if it does, I am one tough mo fo) and the third one I just need to keep getting on no matter how long or short a time.

I have to just take it all one day at a time.  

Faster

I was just reading some blogs I follow (while I take a break from grading papers) and recognized a thread in all of them today - a loose thread, kind of frayed and fuzzy perhaps.  It has to do with goal setting and training especially when it comes to long distance events - marathons and half or full Ironman distance triathlons.  What I have taken from this thread is that very specific goal times are kind of ridiculous for these events (maybe any events).  There are way too many variables in training over such a long period of time and on the actual day of the race, that a very specific goal seems like a lot of pressure to put on yourself - or in this case, myself.  

In an earlier post I listed a bunch of goal times for the events I am planning on doing in 2009 and that is fine, but I think that realistically I should have three goal times for every race - faster than I have gone before, about as fast as I have gone before, finish in one piece.  That means that my training for an event falls roughly in the same categories.  If I want to run a race faster, I have to train faster/harder.  If I want run a race about the same as I have in the past, I have to train like have in the past.  If I want to simply finish a race, I have to train enough to make it through while remaining (or getting) healthy.  Some of the performance comes from experience and learning new tricks.  I consider those improvements a freebee - to be considered but no necessarily banked on. This way the pressure is off, I continue to enjoy the journey and the times will come.  

Overall goal for this year - faster.