Swim. Bike. Run. 3NDURANCE.

Living to train or training to Live. I'll have to get back to you on that one.

Category: Races

NYRR 60K

Where: Central Park, New York City

When: Saturday, November 16, 2013

What: 9 loops + some,  around the Central Park inner loop (about 4 miles)

NYRR 60K - central park

Race HQ in Central Park

NYRR 60K - finish

Photo finish!

NYRR 60K - Helena

my biggest fan 🙂

NYRR 60K - central park medical NYRR 60K - finish time

Split
Time
Distance
Avg Pace
Summary 5:56:33.7 38.17 9:20
1 9:45.6 1.00 9:46
2 9:44.1 1.00 9:44
3 9:30.9 1.00 9:31
4 9:41.8 1.00 9:42
5 9:26.8 1.00 9:27
6 9:39.8 1.00 9:40
7 9:10.9 1.00 9:11
8 10:13.8 1.00 10:14
9 9:15.6 1.00 9:16
10 10:03.3 1.00 10:03
11 9:16.2 1.00 9:16
12 9:46.0 1.00 9:46
13 9:00.8 1.00 9:01
14 9:03.1 1.00 9:03
15 8:58.2 1.00 8:58
16 10:01.8 1.00 10:02
17 8:57.3 1.00 8:57
18 8:58.5 1.00 8:58
19 8:58.4 1.00 8:58
20 9:02.1 1.00 9:02
21 9:03.5 1.00 9:04
22 9:26.8 1.00 9:27
23 8:51.2 1.00 8:51
24 10:16.5 1.00 10:16
25 8:53.7 1.00 8:54
26 9:18.9 1.00 9:19
27 8:45.5 1.00 8:45
28 9:08.7 1.00 9:09
29 9:19.2 1.00 9:19
30 9:46.6 1.00 9:47
31 8:39.9 1.00 8:40
32 8:52.5 1.00 8:52
33 9:48.4 1.00 9:48
34 9:22.1 1.00 9:22
35 9:13.1 1.00 9:13
36 10:38.6 1.00 10:39
37 8:29.8 1.00 8:30
38 8:10.3 1.00 8:10
39 1:53.3 0.17 10:49

Logistics: First off, I decided to do this race the Monday of race-week. I was searching around runningintheusa.com for an ultra that coming weekend or the one after that. I found the NYRR 60K and decided that would be the race. It worked out well since Helena still has an apartment in NYC and it’s a road ultramarathon, much like the Tallahassee Ultra Distance Classic, which is what I was getting ready for. So, I booked a flight for Friday after work. Well, our plane to NYC was delayed and I don’t think I laid down for bed until about 1 AM. Luckily, Helena had already ordered my pre-race breakfast and some groceries, which were waiting for us at her building when we arrived. Needless to say though, I slept very little and woke up around 5 AM to have breakfast and get ready for the race.

Race: The race went very well and was not all that eventful. The weather turned out AMAZING. It was raining before the race started but cleared up almost immediately as we began running. It was in the mid-50’s for the entire race. I felt really good through about 30 miles and started to get a little tired on the last few loops. I credit my pacing and fueling for a great race. I held back a little to make sure I finish and wanted to save some in the tank for my 50 miler next month at the Tallahassee Ultra Distance Classic. This one was a great success in my book for a first ultra.

OFFICIAL FINISHING TIME: 5:55:38

Chicago Marathon

When: Sunday, October 13, 2013 @ 7:30 AM

Where: Grant Park, Chicago, Illinois

DISTANCE

TIME

5K

10K

47:51

15K

1:11:01

20K

1:34:13

HALF

1:39:27

25K

1:57:56

30K

2:21:11

35K

2:44:55

40K

3:09:29

FINISH

3:19:57

I am very late to the game here with this update! I got so wrapped up in extending my training for an ultramarathon that I didn’t come here to write about my experience at Chicago. I will tell you what I remember of the day and my take-aways from my first stand-alone marathon. I say first “stand-alone marathon”  because I had actually run two marathons prior to Chicago…but they came after a 2.4 mile swim and 112 mile bike. Needless to say, my legs were tired before I even started those marathons.

  • Really happy with my time

I really was not sure heading in to the race whether my  goal of a sub 3:30 marathon was even warranted. My best marathon out of the two iron-distance marathons was 4:12:xx (9:38 mins/mile). Even then, it was my first 140.6 and I certainly held back a little to ensure a finish. The second marathon, I consciously decided to take it down a notch and simply enjoy the run after surviving a brutal bike course at the 2012 Great Floridian iron distance triathlon. I finished that one in 4:35:xx (10:31 mins/mile). So based on my iron distance marathons and my PR at the half marathon distance in 2011 of 1:37:48 (7:27 min/mile), I believed I was capable of the sub 3.5 hour finish. At Chicago, I was able to beat that by 10 minutes.

  •  Nutrition

Pre-race nutrition was fine as I had no issues before or during the race. Had around 500 calories of food about three hours before the race. Had some coffee as well. Pretty sure I did not eat enough during the race though. I hit a wall around mile 22 and was just holding on for dear life. I knew I could break the 3:20 mark and fought every step to do so. Toughest 4 miles of my life.

  • The race itself

I felt really good the first few miles after starting out at the pace needed to run a 3:30 marathon (8 mins/mile). After the third or maybe fourth mile, I just decided to go for it. I probably picked up my pace to around 7:30 mins/mile and tried to stay there until the end.  Through it all, the race and the 18 weeks of structured training, I couldn’t have been more pleased with my finishing time!

I could easily break the race into three different sections. My nutrition may have been a factor but perhaps that is just how the race went down:

  1. Miles 0 – 12: Damn, I feel good. It’s like I am running on a cloud.
  2. Miles 12 – 22: Reality – progressively feeling the fatigue set in.
  3. Miles 22 – Finish: Hold on for dear life if you want that sub 3:20.

Key Biscayne Tri Trilogy

When: July 21, 2013

Where: Virginia Key, Key Biscayne, FL

What: Key Biscayne Triathlon Trilogy #2

  • .5 Mile Swim – 21:04
  • T1 – 1:44
  • 20 Mile Bike –  1:01:12
  • T2 – 1:04
  • 6 Mile Run – 51:13 – 8:34 mins/mile
  • TOTAL – 2:16:16

Morning Play by Play

5 – 5:15 AM wakeup, roll outta bad, and make my patented almond milk, banana, and peanut butter shake (~ 400 calories). Packed my bike and gear into the car.

5:15 – 5:45 Drink said almond milk shake on the way to Key Biscayne.

5:45  Park, set up transition, porta potty

6:20 1.5 mile warm-up Run – 15 mins

6:45 drink some water, walk to swim start

6:50 GO TIME. Swim: there was a current against us but I felt surprisingly good in the swim. Especially considering I have only swam about a .25 mile in the past two months.

7:13 Bike: Ridiculous course. 12 U-turns and 4 sharp right turns in total. As I said, ridiculous. I had a gel with caffeine about 20 mins into the bike and another one at 55 mins. Drank about 24 ounces of water on the bike.

8:26 Run: I came off the bike running a little too fast. I think my mile splits make that pretty clear.

Split
Time
Distance
Avg Pace
Summary 51:14.7 5.98 8:34
1 7:42.5 1.00 7:42
2 8:18.7 1.00 8:19
3 8:38.8 1.00 8:39
4 8:43.0 1.00 8:43
5 8:39.6 1.00 8:40
6 9:12.1 0.98 9:21

9:06 FINISH

9:15 banana and croissant