Triathlon 101

With a lacklustre Giro wrapped up for another year, and the Canucks in the Stanley Cup Finals I’m now living vicariously through an entirely different breed of athletes. That is not to suggest that I haven’t been able to whet my own appetite in the athletic arena.

A few weeks ago I had the distinct pleasure of swimming my way through the Oak Bay Half Marathon. Now, as I live on the edge of the Pacific I’ve become accustomed to precipitation in all its forms. But despite this experience, I can’t recall ever being that drenched in a race. Ever.

I knew heading into the event that my fitness was building and consequently didn’t have high expectations. Based on my recent 10k, and with minimal tempo/long runs I envisioned a drawn-out 1h21. Considering I had to walk at 14k, I’m quite pleased with my 1h22, albeit my slowest half since 1999.

3:44, 3:50, 3:50, 3:57, 3:44 (19:05)
4:00, 3:57. 3:43, 3:58, 4:04 (19:42)
3:57, 3:59, 4:03, 4:29, 4:00 (20:28)
3:58, 4:00, 3:57, 3:56, 3:55 (19:46)
3:37

With Oak Bay wrapped up and my flats dry, my focus for the next two months has significantly shifted as I attempt my first triathlon in 12 years. I’ve been batting the idea around for a couple years but with Ally pregnant in ‘09, and the birth of child #2 in ‘10 the timing wasn’t ideal. It wasn’t until nattering with Rumon a few months back that I realized waiting on the sideline isn’t nearly as fun as participation, regardless of one’s conditioning. A few weeks later, with a program taped to the fridge and my commuting mule tuned-up ($500), all that was left was to jump back into the pool.

And so it was, last Thursday I tentatively slipped into the shallow end, ducked under the surface and pushed off the wall taking that opening stroke with nothing but possibility and 25m of water in front of me. I managed to dogpaddle through my first w/o in over a decade, and as my 50s gradually ebbed from 40” toward 50”, I exited the pool, twilight overhead and a smile on my face. Everything hurt.

Training:
May 15: Oak Bay Half 1:22:38, 12OA, 1 AG.

May 16: day off
May 17: bike 75’ w/ 1xhill
May 18: run 54:41
May 19: bike 60’ w/ 2x(5' 80%, 5' 85%)
May 20: 56:22 w/ 2x8x30” (30”/3’)
May 21: day off
May 22: bike 1h30 steady

May 23: run 47:18 w/ 6x1’ hills
May 24: A.M. bike 75’ w/ 4xhills, P.M. bike 60’
May 25: A.M. run 26:27, P.M. run 1:22:54 w/ 8x30”
May 26: A.M. bike 75’ w/ 3x(5' 80%, 5' 85%), P.M. swim 1,600m
May 27: run 55:48 w/ 3x3x30” hills (10”/2’)
May 28: run VTS 3,000m 10:12, 6 OA, 2 AG
May 29: bike 2h20 mountainous

GoodLife Fitness Half Marathon

Game on. Those were the words that echoed in my head as I passed over the 10k timing mat. With dark clouds hanging precariously low and a blustery wind at my back, I knew the ensuing 11k was going to be tough. I wasn’t disappointed.

Up until that point, I had been running in the company of a friend. Jen had hoped to hold 3:47s, me 3:45s which would’ve seen both of us sneak under 1h20. However, having completed 4 of the last 5 (albeit rolling) kilometres in the neighbourhood of 3:50, I knew we were in for a challenge. And so, with washed out Olympic Mountains to my right and an eerie Ross Bay Cemetery on my left my perceived effort slowly edged beyond comfortable, and settled well into the red.

The subsequent kilometres passed with the same eagerness as do telephone poles on a dreary autumn morning.

After eventually reaching the turn-around, I noticed a small group of runners dangling 200m in front of me. But try as I might, as we weaved our respective paths through Fairfield’s twisted streets, each corner presented an image a tad lonelier and disconnected than the last. My splits as follows:

3:35, 3:41, 3:47, 3:42, 3:45 (18:30)
3:50, 3:51, 3:40, 3:51, 3:50 (19:02)
3:49, 3:53, 3:51, 3:51, 3:52 (19:16)
3:56, 4:04, 4:09, 3:57, 3:59 (20:05)
4:02

Two days later, I founded myself sitting outside Habit enjoying much appreciated coffee as Carter and I traded tales from the weekend. His stories were much more exciting. However, I remember recounting how I’d hoped to run faster. How, despite being marginally older, enjoying marginally more responsibility, and wanting to run within the confines of a healthy, well-balanced family life... I still hoped for more. I think I’ve been deluding myself.

His response brought a smile to my face, “train with me”, he said. Much like throwing down a gauntlet, he penned a 10k time we’d both be happy with. Achieving it before well before spring arrives, arguably a bit challenging. Game on.

Training: 38/5717 OA, 2/242 AG, 1:21:04, 3:51km/pace

Royal Victoria Marathon (4-weeks out)

I’m extremely glad that I started to re-read Running with the Buffalo’s last night, and I quote “All that remains is thirty minutes to ‘man-up’ and take the pain, one last time. They are not afraid…” I had about half an hour left to race and I told myself to ignore the hurt; it was comforting to know that I wasn’t alone.

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Today was the last significant tempo piece in my preparation for the RVM. Under clear blue skies, the girls and I drove out to Sidney this morning as I had planned to run the Lands End Half Marathon. I wanted to use this race as a dry run for the marathon and so wore my (planned) race clothes and shoes.

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After my usual 20’ warm-up, which always includes 3’-4’ at near race pace, I changed into my kit including my new shoes and made my way over to the start line. It wasn’t long before the countdown started, and within seconds of the gun sounding I was out front and leading. Now this wasn’t planned. I turned around to look for Hicham and couldn’t see him anywhere, and it was what felt like an eternality before the only Kenyan in the field pulled up beside me and then proceeded to drop the hammer which sent ripples through the field.

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After splitting 1k in (3:23, way too fast) I was running comfortably in second place and it wasn’t until the mile marker that I could hear Hicham pulling up beside me. He’d planned to start alongside Phil but seeing me up the road l had left him wanting. We ran quietly together for about another 400m before I told him to drop in behind me so that we could work together. We continued to alternate positions for the first 5k (all slightly downhill) before I was rudely spat out the back on the first of many, many climbs. 3:23, 3:30, 3:40, 3:35, 3:53 (18:02)

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It briefly flattened out around 7k and I used the opportunity (and subsequent downhill) to reel Hicham back in, help in part by his slowing. We continued to run together through 10k at which point he could see 4^th place gaining and ventured out on his own. I had no response. I also didn’t see the 4^th place runner. 3:52, 3:33, 3:34, 3:55, 3:44 (18:40)

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The following 5k was relentless series of climbs, which despite a strong effort, saw me log a 4:12 kilometer closing out 15k. 3:36, 3:48, 3:49, 3:45, 4:12 (19:12)

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The closing 5k had the runners circle back onto the opening stretch, and as much as I willed it to be flat, the slight grade felt mountainous. It was with 3k remaining that Phil passed me, after which I ran scared through to the finish. Despite wanting to run 1:17:XX, I’m pleased with the result. I had no idea the course was so hilly, and on a flatter route I know I could’ve met my goal, if not 1:16:XX high. 3:39, 3:33, 3:44, 3:46, 3:52 (18:36) 4:05

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Lessons learned: 1) I sweat a lot, I must remember to drink more come race day, 2) it’d be nice to find shorts that don’t chaff, 3) the shoes worked, Fastwitch it is, and 4) I’m not sold on the compression socks, they’ll be a game time decision.

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Full results here

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Training:

Friday: A.M. steady 37:43, P.M. easy 38:00

Saturday: easy 26:28 with 6xstrides

Sunday: 1:48:36 w/ 1:18:37 Lands End Half Marathon 4^th OA, 1^st AG (winning time 1:12:18)

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Weekly mileage: 7h15’47”, +/- 102k or 64 miles