Winter Training, Indoors and Out

Last winter, while training for my first triathlon, I found myself riding the stationary trainer many times on the deck.

As in outside.

As in Central Oregon.

As in 25F on a warm morning.

Before a 90 minute spin, I told myself that the feet should be ok; since I'm not moving forward, the lack of relative wind should keep the toes warm.

Bad, bad assumption.

After 45 minutes, I had to stop and put on the neoprene booties. But cold feet don't become warm that easily. I grunted through the last 45 minutes and got 'er done. No frostbite, just wooden feet for about an hour afterward.

Fast forward 8 months. Sold the condo and bought a house with a monster garage. Paradise!

First order of business was to get a set of rollers. Actually, that was the second order of business. First was my wife's request for a kegerator. Found a mint condition Subzero for a hundred bucks (from a friend for whom I had done a favor), then bought the dual tap kit and borrowed a hole saw.

Tip: when cutting thru a fridge wall, be reasonably sure you know where the refrigerant lines are. I'm just sayin'.   And, no, I didn't puncture anything that didn't need to be punctured. Now we have two of Deschutes Brewery's finest on tap.

Life is good.

Anyhow, back to the rollers...

I've been told that my cycling stroke appears very uniform, as in a perfect square. That's not a good thing when trying to pedal in circles. All my power is at 2 o'clock, and I'm wasting a lot of energy by being inefficient. Hence the rollers. Conventional wisdom says that I'll achieve balance and a smooth stroke within a month.

It actually happened sooner than that. The trick was to let go of the ladder next to the bike. And that's a hard, hard thing to do.

Rollers are the best simulation for riding a bike on a frozen pond. Insanely slippery. I probably pedaled for 15 or 20 minutes before I got up the nerve to put both hands on the bars. You achieve better balance with time and by pedaling faster. Problem is, when you start wobbling, the inclination is to stop pedaling and coast.

Resist the temptation.

Put your rollers in between two objects that you can easily grab. Some people use a doorway. I used the back of my car on one side and a ladder on the other.

Goethe: "Be bold, and mighty forces will come to your aid." So true.

Now I'm doing intervals on the rollers, and loving it. Cautionary note: either fold up the rollers when not in use, or leave the bike on them. While spackling the garage walls, and walking backwards, and not seeing where I was stepping...Suffice to say, I'm better on the rollers with a bike than with feet. Slapped the melon off the floor really nice and hurt like hell.

Reporter (after the first fight with Apollo Creed): "Hey Rocky (Balboa), do you think you have brain damage?"
Rocky: "I don't see any."

Yo, Adrian.

As for running, here's a surefire way to fight bad weather boredom on the treadmill; don't use one. Go outside. Dress so you're a little cold for the first 10 minutes, then you'll heat up nicely. Keep the feet, hands, and ears covered, and everything else will be fine. Some people talk about cold air burning their lungs; I've never had a problem, and I've run in -20F darkness.

Git after it.

Incidentally, a former cycling racer friend told me to buy a small TV and set it up in the garage. Priceless! No better time or place to watch 20 year old Tour de France races or NASA Apollo videos. Mindless fun while getting better technique.

And it's easier than cross country skiing.

Moving (finally!)

At long last, we found a buyer for our condo, and immediately signed a contract for a house. It's been a long 42 months....

Anyhow, we're now in town. 3 houses to Zoe's school, 2.5 miles to work. Plenty close for commuting by bike or by running.

The relocation, all of 15 miles, was harder than the marathon.

A buddy agreed to help me load the U-haul; we had a tiny, TINY two bedroom condo to move. When we moved from the East Coast, we brutally downsized ourselves from a 4 BR house and basement into a 2/1 condo which the vacuum could cover without unplugging. Literally.

So the morning of the move, I had packed about 15% of the truck starting at the crack of dawn, when I realized I'm still alone.

Me: "Hey man, where are you?"
Him: "I'm about to take down a buck." As in hunting, as in 200 miles away.

Pause: "I thought it was NEXT weekend."

Hmmm.

A couple of friends in town said they can help unload if need be. Yes, I need be.

Okay, our neighbor is here on vacation. He helps me move the big stuff. 7 hours later, it's packed full. We'll have another trip to finish up, but we can do that with the Subaru. Drive 15 miles, meet the guys, and an hour later the truck is empty. Sweet.

Return the truck, then drive the car and a borrowed pickup back. And back. Last trip ends at midnite in a freezing downpour, and we're still not done.

6am next morning, it's up and off for a McMuffin and what I hope is the last load. More rain, and I'm exhausted, so the last bit of stuff just gets thrown under a tarp.

Done. My feet are toast.

Fast forward a couple of weeks. All unpacked, finally able to breathe, and it's time to do what I've wanted to do for 12 years; organize a garage.

And the first project was the most important one:

Then it was time to build storage. 

That green thing is a tandem kayak, something every family should have. Unless you don't want one. The skis are slid below the cabinets and above the bikes; life in the Navy gets one accustomed to creative storage.

More shelves, and everything is finally put away.

First carpentry project in 12+ years, and all fingers are still attached. Score!

Portland Party 10/10/2010 (first 26.2)

2010 Portland Marathon.

Some party  J

Complete downpour during the 20 minute wait for the gun. I was in a singlet, started shivering a bit.

Then we get going.

Plan for sub-4 was to start slower, then go past the pace group and build up a cushion. Trouble was, I couldn’t catch up to the pace group without my heart rate skyrocketing. Then I started cramping at 8 miles.

What?  I did two 17-milers here on the trails at altitude, a great HM PR, and I’m hurting at 8 and at sea level?

Backtrack one day; we went out for dinner, and I ordered the most benign thing on the menu, chicken and mashed potatoes. Then I spent the next 3 hrs with major GI issues. Forgot to tell them no milk in the potatoes, I’m lactose intolerant. Uh oh.

Drank a little water before bed, got a good night’s sleep. Next time, I’ll forgo sleep in favor of staying up and drinking all night.

Major, major dehydration.

Flexors were nagging from the beginning, but didn’t feel like they were the problem. No, the legs started quitting at 13 miles on the climb toward the St John’s Bridge. That leaves a long way to ‘run’ on no legs Was still hopeful that I could recover on the bridge downhill and slowly get time back, as I was about 500 yds behind pace at this point.

No dice.

At the bottom of the bridge, it’s a sharp right, then another incline. Game over.

I stopped to stretch, hoping to loosen the flexor by pulling my knee toward my butt. Instant hamstring-lock and hopping around like on coals.

BTW, it was still pouring. The whole way. But every step past the bridge was a distance PR for me.

Hammys and calves were hitting me indiscriminately and without prejudice. At one point, I put my toes on a curb, then bent down to pull the toes up some more. A very painful and all-inclusive cramp started at my calf, went through the hammy, continued up my right pec at lightning speed, and terminated in my tricep. My tricep!

What moron gets arm injuries running a marathon????? Same moron who passes on the French dip in favor of lactose-laden potatoes.

At this point, I’m just laughing. And there’s still 7 miles to go.

But I start getting glimpses of downtown.

Now it’s just one foot in front of the other. Bummed that I couldn’t take advantage of a long downhill and just freewheel.

Head down, punching the time clock, just grinding it out. At mile 25, ready for this thing to end, I see a 6’4” guy in drag on the street corner in a Marilyn Monroe pose. Nice diversion.

No bonking in the low-energy sense, just had to deal with someone disconnecting the wheels. Head stayed clear, didn’t get crazy or emotional or pissed. This race wasn’t on my radar until just before the triathlon in June; after that, it took me a month to get motivated again, which basically left me 6 wks. I’m very glad that I didn’t get injured by ramping up the mileage too quickly.

Back at the in-laws, I iced down, then had a hell of a time standing up. Also didn’t think to bring my overnight bag upstairs from the basement bedroom before I left for the race. That meant I had to go down the stairs and come back up. Hurt worse than the race.

Very, VERY cool tech shirt. Actually two of them. But the prize is the one that says ‘Finisher’.

Funny thing is, I don’t hate running right now. Don’t feel like selling all my gear and taking up needlepoint. But, for the next week, I perfected a whole new style of walking.

If you could call it that.

The Next American Miler

Ok, this is getting ridiculous.

Wheating just ran a 1500m in 3:30.9  in Monaco, beating Lagat and Lomong. He was third in the race.

4^th fastest American of all time behind Lagat, Sydney Maree, and Webb.

My friend Skip, a guy who ran for Brutus Hamilton at Cal, flattered me by asking my prediction for Mr. Wheating at the London Olympics.

Prediction for Wheating? That’s a tough one. I’d say silver.

Justification:

• He’s made tremendous improvement since the beginning of 2008.
• He’s still growing into his running legs
• He’ll be 24 or so in 2012, still 4 yrs away from his peak as a middle distance runner

 

He evidently has no fear: in 3 major international meets this yr, he hasn’t been intimidated. There’s a postrace interview on Flotrack after his 3:30 1500m; he’s just giddy. He’s like an overgrown kid who just hit his first home run in t-ball. It’s still new to him, and I suspect he’s got much improvement to go.

Compare to German Fernandez; major national records while in HS, running huge mileage/intensity, then he goes to Okla State and is injured all year.

Wheating hadn’t run competitively at all until something like his senior yr in HS, so burnout isn’t a factor. He’s relatively new to competition. And given his natural ability and the fact that he had great success virtually as soon as he started a structured program, he didn’t have the emotional grind that so many runners have had (years and years of toil before seeing results).

Back to the burnout issue: a friend’s son has a running buddy who just set the mile WR for 14 yr olds at 4:19. I looked at the list of age group WRs; the only names I recognize are the 3 oldest groups, 17-18-19; it’s Cram, Webb, Ryun. The rest of the record holders are unknown to me, not that I am the end-all for all running knowledge. My point is that younger record setters rarely become older record setters; their bodies and minds break down too soon. Hence the comparison of Fernandez to Wheating. Disclaimer: I may be cherry-picking here, but Fernandez got MUCH press coming out of HS, and no one had heard of AW.

Wheating is mature enough (or goofy enough) not to take it all too seriously. It helps that his home state of Vermont is not exactly a hotbed of running talent.

Then he goes to London for his last 800m of the year. He's right up there with 200 to go, on the outside of lane 1, and he has the second place guy boxed. The guy starts throwing elbows, trying to make room. AW is planted on the lane line like a block of granite, absolutely cemented in position and not afraid to hold his ground. He keeps the guy on the rail, then busts out and drops a half second off his PR while taking the runner-up slot. Huge, huge race, and not just because of the time. Tactically, he hit a home run by getting into position and staying there. The previous race, he ran a perfect first 600 and was ready to strike when one of the pacesetters stopped right in front of him. AW had to completely break stride and by the time he recovered it was over. But it was great to see the guy setting himself up to win.

This guy is scary good.

Oh yeah; he didn’t race until May or so this year (mono or something). Lananna didn’t rush him back onto the track. Results from his slow start? 800/1500 NCAA double (first since Cruz in 1985), sub-1:45 800, sub-3:31 1500m. I imagine Vin will back him off at some point very soon and start building strength in preparation for 2011 Nationals and Worlds.

Remember that Kenny Moore wrote a RW article about AW not long ago, wondering if Wheating is the next great American miler. I think that question has been answered.

Pacific Crest Long Course Triathlon

Race Report: Pacific Crest Half Ironman Triathlon 6/26/2010

Common sense says that if you’ve never done a triathlon before, you don’t start with a long one at altitude. Or one that climbs around a mountain.

I’ve never had much common sense.

Last year, I finally figured out my knee problems. Once resolved, I decided on two goals for this year. The PPP was first; the last goal was the Half Iron. In deference to my recent orthopedic history, I was woefully undertrained for the running leg, on purpose. I didn’t want history to repeat itself.

What, I’m finally learning?

So, starting last November, I could be found at one of three places. Home, work, workout (swim, bike, run). Okay, that’s five places. Shoot me.

Note to anyone raising a child; start them on swimming lessons at a young age. I had  never drowned (would’ve been hard to write this), but I could never get anywhere quickly if water was involved. Time to remedy that.

Mid-December here in the Cascades brought us a -20F degree morning. Yeah, I ran in it. Toasty except for feet; 2 pairs of socks wasn’t enough. And I forgot to wear contacts; with a scarf covering my face, every exhaled breath landed right on my glasses. Disfunctionally blind. But at 0500 on this ridiculous day, I had no competition for the road, so I just ran right down the yellow line on Wall Street. Or where I imagined the yellow line would be.

Biking was tough this year, with the extended winter and chilly spring that lasted through May. Tough to ride when it’s 35F and blowing sideways, but I did what I could. Rode to work from Sunriver down the highway one day, then took the long way home toward Mt. Bachelor. Awfully lonely up there, especially the 4 times it sleeted on me. I didn’t see another person, car, anything for 15 miles. On an uphill climb, that’s over an hour.

My last big workout was scheduled for the day I returned to town from Eugene (I officiated at the NCAA Track and Field championships). The plan was for a swim in South Twin Lake, a bike ride up to the top of Bachelor and back, then a 4 mile run. Trouble was, I strained something in my lower shin while running on soft bark trails in Eugene. But once more, I showed my newfound intelligence by stopping the workout and skipping the final tuneup. They always say it’s better to be undertrained than overtrained. We’ll see.

Race week; slept in each morning until 4am, no alarm clock. Nah, not nervous at all.

Plan for each segment:

1.2 mile swim: 45 minutes

Transition #1: 5 minutes

58 mile bike ride: 4 hours

Transition #2: 5 minutes

13.1 mile run: 2:20

Total: 7:15

Weather forecast: mid-80s. I was hoping for rain. Really. It’s cooler that way, though the on-bike food gets a bit soggy.

In order to feel more like a triathlete, I shaved my legs down. Made me look the part at least. Nice calves, too, especially with my race number on one and my age on the other. Race organizers mark each athlete so they can identify you when you pass out face down.

Race morning; actually slept until the alarm at 0500, felt like a vacation. Final check of gear. PB&J on a bagel for the last meal. Don’t condemned people get lobster?

Took an early morning jog down the last ½ mile of the run course and stared at the finish banner. I hope I get to see this thing again, but it’s going to be late afternoon if at all.

Lost track of time, and the shuttle bus for the lake leaves in 10 minutes. Hustle over there in a near panic. No need, buses are running continuously. Time for a half hour ride and the Walkman, I mean Ipod. Zoe, my 7-year-old, asked me what a Walkman is. Oy vey.

She let me borrow hers, so I’m enjoying the pink earphones while listening to Queen’s Stone Cold Crazy, Maynard Ferguson’s Birdland, and anything else to get me going. As if I needed help. Next time, choose mellow music. Adrenaline is not lacking today.

At the reservoir. All these athletic studs and me. One of these things is not like the others.

My blast off time is 20 minutes after the pros. I guess they want enough of a head start so I don’t run them down. They take off, toward the first of three red floats arranged in a diamond shape. Time to get ready.

Ever try to pull on a wetsuit? Ain’t easy. Lots of tugging and grabbing. Finally it’s in place. 10 minutes to go. I get in and enjoy the balmy 58 degree water. Then I walk out.

I don’t know what happens at this point, but somehow my nerves completely evaporate. Gone. All of a sudden, I’ve been doing this my entire life. My wave starts in 2 minutes and I’m standing on the boat ramp trading barbs with spectators. They tell me I’m going to be late. How? It’s 30 yards away. I stroll into the water as the horn blows, cool as a cuke.

This lack of tension completely throws me off. I’m supposed to be a jittery wreck, yet I’m 180 degrees the other way. Surreal. It helped that my friend Donna brought me out here this week and paddled her kayak so I could swim and get a little more comfortable while looking for gators, sharks, Loch Ness Monster, etc…

General game plan is to hold back on each segment of the race so I don’t go into oxygen debt. That would make for a very long day. Several times during the swim, I remember a favorite poem:

‘When the tide of life goes against you,

And the current upsets your boat,

Don’t waste your tears on what might have been,

Just lie on your back and float.’

So I do.

Not a cloud up there. Nice.

Halfway around, my shoulders are feeling it, but second wind arrives. Time to pick up the pace a bit. Andy (Donna’s husband) gave me great pointers on how to stay on course. I’m taking a straight line between buoys, dead nuts on. There are people 50 yards to my left as we swim clockwise. Those folks are going a lot farther than they need to.

God, I feel superior.

Up the ramp, swim cap and goggles off. Walk to my bike, peel off the rest of the wetsuit. Grab the race belt and put it on; an elastic belt which the race number snaps into. You have the number on your back during the ride, then simply spin the belt around so you run with the number in front. Anyhow, a spectator starts laughing at my belt, and I know why. Loss of electrolytes will be a big issue, so I decided to carry 10 Dutch pretzels by stringing them onto the race belt. They dangle like a candy necklace, but it works. Once an engineer…

Out of T1, clip into my pedals and get going. Problem is, a guy in front of me decides to stop in the middle of the road, and a low-speed crash ensues. He took the brunt of it. Sorry, dude, but I’ve got places to go.

To the Cascade Lakes Highway, the road around Mt. Bachelor. It also parallels the Pacific Coast Trail. Yep, it’s way out in the boonies, all right. A volunteer points up the highway as if I need directions. He laughs and says ‘there’s a little ways to go.’ Like 50 miles and a monster climb.

The world must be short of comedians.

I’ll see the mountain from the south, west, north, and east before the day is out.

Time to start eating, half a turkey sandwich down the pipe. I realized this morning that it wasn’t really turkey I bought, but turkey by-products. Whatever was left on the turkey after the good stuff was gone. Great.

People are flying by me, and I simply wave. Remember the plan; save it for the end of the run, and everything until then is just biding time. When the 1980 Olympic hockey team scored to lead the Russians, the coach implored his guys to ‘play your game, play your game.’ Forget the noise, forget the excitement, and stick to the game plan.

The other thing I notice is that people are grinding the pedals in hard gears, probably so they can go faster. Hard gears mean more wear and tear on the legs, not good when you have a major climb, then 20 more miles, then a half marathon. I’m spinning away, laughing to myself.

Up near Elk Lake, I see a stick in the road ahead. No need to risk a flat, but I don’t want to swerve into traffic.

Hey, it’s not a stick. It’s a snake, but it’s dead, right?

Uh.

Sucker pops his head up, looking for some flesh. Fortunately, he misses.

I really don’t like snakes.

Next up is Devil’s Lake, with the most amazing colors. Then it’s Sparks Lake, a huge meadow, and the mountain. Gorgeous panorama.

The only problem is, now it’s time for the bastard climb. About five miles, twisty, and up like an elevator shaft. I was smart enough to put some easy gears on the bike so I can save some juice for later. Everyone else is straining. Bunch of dumb-asses.

A young-ish looking woman inches past on the flats before the climb. She’s 24. I yell at her, “I’m twice as old as you. Get your ass up the mountain!”  She laughs in between gasps.

Then I drop her like a bad habit.

Then I come up to a 61-year-old woman. She has the good grace not to say a word to me. I am humbled.

Up what I hope is the final hill. Curving road with a caution sign that shows a 50 mph speed limit. I look down at my GPS; I’m doing 5. Thinking the sign is a bit unnecessary.

A guy wearing a Hawaiian shirt pedals by. Are you kidding me?

Finally up at the snow gates and passing the top of the climb. On my pocket recorder, I say, “passing the (gasp) Nordic Center … (gasp), I got this f***er.”

At the summit, grab another two bottles, then it’s 45 miles an hour downhill. Reach for the bagel in my shirt pocket; why is it toasted? Oh yeah, it’s been back there for 3 hrs.

My expensive heart rate monitor is having a stroke. It says I’m hitting 220 beats per minute. I’m barely pedaling on this descent, and 220 is a physical impossibility for an 18-yr old Olympian, much less a broken down guy almost 3 decades older.

Okay, now this is bothersome. I’m looking down at my front wheel hub, and I see something coming out of the side. A month ago, I repacked the hubs and bearings with grease; did I somehow screw it up? I’m still flying downhill and I would prefer that my front wheel stay intact awhile longer. At least until I hit the brakes. But I also don’t like the possibility of having to walk 7 miles in bike shoes. There’s nobody, I mean nobody, out here.

I pull over and stop. Again with the intelligent thinking? No waiting until disaster to check it out? Wow, I AM getting smarter.

Stick a finger down into the hub. It’s not a bearing coming out, it’s just excess grease that has spun out like clay on a pottery wheel. No harm, no foul.

But dammit, I must have lost a whole 30 seconds. Out of 7 hours. Tragedy.

20 more minutes and the bike leg is done. Onto the school’s playing field, park the rig, and put on the running shoes. The plan was to walk the first 200 uphill yards; no need to blow up so soon. Then it’s downhill.

Got 4 pretzels left, but am feeling fine. I snap them off my belt and leave them for a hungry bird. Must be doing ok if I willingly give up Dutch pretzels.

Now I’m running slowly. There’s Kristen and Zoe, standing by with much love and cowbell. And our friend Bretagne, who volunteered to run alongside for the half marathon. Sure, it’s against race rules to have a pacesetter. What are they going to do, make me start over?

Bretagne knows I don’t have much air to spare, so she does all the talking. Her husband Corey ran the half marathon as a single event that morning and won his age group. He’s on cloud nine, rightfully so. 1:24 for a half is ‘faster than a hot dog,’ as my daughter would say. 

Slow trot around the north end of Sunriver, it’s over 80 degrees now. Get ice every mile and stuff it under my cap. A brain freeze headache from the outside. But some major, MAJOR mugging for the cameras.

Two miles to go. We see 3 or 4 people ahead of us. Time to slowly squeeze it down and pick them off. The last guy is wearing bright orange; he sees us coming, but he can’t hide. I want to tear his legs off. Near the Sunriver Lodge, I sneak up behind him as quietly as I can after 7 hours, then I hit the burners. Why the quick pass? I don’t want him trying to hang on. I don’t want him to even think about it. I want to humiliate him. There’s pride, and then there’s racing.

A guy named Kenny Moore ran for UO, twice an Olympian, and became the best writer on running we’ve ever had. He called it, ‘the full savagery of my competitive heart.’

Wow. And apropos.

By the way, the macho crap ends at the finish line. Once it’s over, everyone has won.

Bretagne moves out ahead for the last quarter mile. She puts a finger up and points ahead. Yet one more victim to be devoured. Same deal, I pound past him, and he doesn’t look up. Surrender or die.  

Now I’m at the point where I counted on tears streaming down my face. My love of running since age what? Five? Right around a divorce and my personal train coming off the tracks. The lack of goals, the lack of direction. Never knowing where to go, but always taking the hardest path available. Getting rejected 3x by Annapolis but still making it through, then into nuclear power. Then the back surgeries, the missed opportunities. And now, after refusing to be defined as something I’m not, the (somewhat) triumphant comeback to the fitness world.

I imagined the first triathlon to be a religious experience. A revelation, the clouds parting. I joked that I’d be talking to Jesus on the climb up the mountain, but we must have missed that conversation.  

Nah, no tears, no lump in the throat. But with 200 yards left, it’s time to finish this bastard.

My friend Jay, a fellow track umpire, was at one of the cross walks. He demanded a final sprint worthy of an Olympian. Aye aye, sir. Whatever is left in the tank goes right into the shoes. Pick ‘em up, put ‘em down. Fast.

Crowds line the final turn, and no other runners in sight. Now it’s big strides, quick strides. As I hit whatever top gear I have left, there’s a growl coming from deep in my gut. What it means, I don’t know. But I’m moving, and people are pointing.

I want to jump across the line with my fist in the air. A statement of triumph, of awakening, of a second chance. But the idea of landing hard and dislocating something isn’t appealing. I’m still thinking clearly. Go figure.

There’s Kristen and Zoe, both yelling. It’s been a long eight months of training, and I tried like hell not to make it too hard on them. That’s why the 0500 runs in -20F snow, 0415 wakeup calls to go swimming, and bike rides from hell.

Across the line.

Done.

The next morning? People told me I’d be sick of the sport at least temporarily and possibly permanently. It burns people out. Strains relationships. Makes you one-dimensional. And it hurts a lot.

Reality? Very little soreness. Feels like it was simply a long workout. 2^nd to last in my age group; the last guy was 4 minutes back. I think it was the man in orange. Thanks, Bretagne.

Results:

Swim 44 minutes (1 minute faster than goal, and with many short relaxation breaks)

Bike 3:55 (5 minutes fast, easy pedaling)

Run 2:35 (15 minutes slow, lack of adequate mileage in training, but I knew this going in)

Transitions: 12 minutes total (2 minutes slow)

Total: 7:30-ish.

And a good sprint.

Noon the next day, walking through the finish line area, wondering what to do next. The race numbers on my calves are already fading, so no more badge of honor. I feel cheated.

Almost a letdown. One of the astronauts returning from the moon said, “Is that all there is?” It’s barely been 24 hours, but I really want to go for a run right now.

It’s good to be back.

Pole Pedal Paddle

author's note: the Pole Pedal Paddle is a multi-sport event in Bend, Oregon. The race consists of the following:

• short sprint uphill in ski boots
• downhill ski run
• 5 mile cross-country ski loop
• 22 mile road bike ride
• 5 mile run
• 1.25 mile kayak loop
• 600 yd sprint

Most normal people do this race on a team. Not being normal, I went solo like the certifiable 5%. The following is the summary I sent to a friend.

Gail,

Thanks for the note. Race recap follows:

Friday night: kayak is staged, gear is inventoried, numbers are pinned to shirts. I'm ready.

I think.

Race organizer states that we'll have to pick up bikes by a certain time after the race. Looking at my expected (slow) splits and late start time, I'll be cutting it close. I email the head honcho and ask for an extension past the 2pm deadline, "because I probably won't be done throwing up by then." She laughs. 

At 0700 Saturday (race morning), one of my aero bar pads pop off the handlebars, and I can’t get the damned thing to stay on. I figure I can duct-tape the pad to my forearm if need be (seriously). The bike mechanic from Sunnyside grabs my tape and does a 30-second NASCAR pit-stop fix that would impress MacGyver. It works.

Sunnyside rocks.

Did you see me in my racing shorts up at Pine Marten (the lodge halfway up the mountain where the race starts, it was 50F)? Revelation: downhill skiing in thin shorts means a lot of snow on the legs and down the socks. Woke me up, all right.

I use two sets of boots for the ski legs; wasn’t concerned about time in my debut. I saw one of the elites jump straight up out of his DH boots (XC boots inside to save time), clip into the XC skis in about 5 seconds, and do an immediate face-plant. Nice!

You’re so right about the run uphill in boots. My quads actually got a little tired, even though I took my time. I did no alpine this year except for the single practice run, and was a little concerned about that. No need; most of the people were stuck in snowplow mode, so I go straight for the fall line. Doing fine until I hit a pile of slush and go airborne.

Warren Miller (of acrobatic ski movie fame) won’t be calling anytime soon. But maybe Wide World of Sports will (‘the agony of defeat’ ski jumper).

 

Someone told me about the year with all the snow on the road. Something like 22 degrees up top? Yeah, I’d still be there. Maybe. But not in shorts.

It's only been 3 months since I first clipped into a Nordic binding, and I really need some skate ski lessons; I went classic style just so I wouldn’t burn out. Good choice, but people with walkers and orthopedic shoes are passing me. I get ‘em back on the last hill, though.

 

Almost forgot about the telescoping poles I rented. Yeah, they telescope all right. Even when I don’t want them to. By the time I finish, I have an 18” difference between them. Ever see Marty Feldman (Igor) in Young Frankenstein? This is me schlepping up the last hill.

Another lesson learned: it’s surprisingly hard to eat a PB&J sandwich on the bike after XC skiing. No moisture at all in my mouth and I’m trying to eat/breathe/pedal all at the same time; it takes me a mile to get it down. Then it’s off to the races; I hit 44+ on my aero bars, with bugs in my teeth and a smile on my face.

I pass a bike chain laying on the shoulder. Someone had a bad day.

Get to the Century/Colorado traffic circle and encounter a huge wall of very silent spectators, so I yell, “Wake up, people, I’m workin’ here!”  Got a rise out of them.

Throw on my running shoes, start off feeling good at 8 minute mile pace. That lasts about a hundred yards. Then it just hurts. Gets a little better after the turnaround, but I’m pretty much blown by now.

Kayak? I’ll be fine. After all, my arms haven’t really worked hard yet.

Yeah, right.

At Riverbend Park, I swear there's about 3 boats left. Wasn’t hard to find mine, not with Kristen, Zoe, and Barbara standing behind it. I get in, take a couple of strokes, and realize I left my shoulders somewhere on Century Drive. Brutal. I was wishing your man Brian and his big arms would jump in and paddle for me.

Right about now, I really need more cowbell.

Halfway thru the boat leg, I realize my legs feel fine, although a little tired. They had a good 35 minute rest in the kayak, so I’ll salvage the day with a violent kick to the line after I beach this sucker. I get pulled out of the boat, take two steps, and realize it’s going to be another half-hour to cover the final 600m sprint.  The wheels are gone, completely gone, kaput.

Note to Molly, race director: ‘Sprint’ is not an appropriate term for that final segment.

In the last 200 yards, I pick off a few more people and somehow find another gear to finish fast. On the beverage table, I grab a Muscle Milk and it tastes pretty damned good. Right now, a frosty glass of bacon fat would taste pretty damned good. My 7-year-old daughter gets a Nathan's hot dog; I nearly chew off her fingers in pursuit.

My first PPP is in the books. Tomorrow, I’m joining the circus.

Eugene Half Marathon

The race is done.

Goals:

Start slow, 10 min pace for 1^st  9 miles

Accelerate for last 4 miles

Sprint final 200m (finish was on Hayward Field track)

Wanted to keep this strictly as a strength builder for the upcoming 70.3 triathlon and couldn’t afford to blow myself out.

Actuals:

First 9 miles in 9:45

Last 4 miles in 8:15

Sprint 200m in 32s (no typo)

Hadn’t run more than 6 miles in training (favoring the knee that gave me trouble last yr), so I was a little apprehensive going in.

It was a little tough being patient early. Surprisingly, I didn’t feel great at the slow pace (but not horrible either). Had to empty my head a few times to focus better, and I kept my stride low with hamstrings engaged (I blew both flexors last year on much more training volume ). Breathing was fine, no real effort. Flexors started to make noise around 6 miles (like last year) without getting too loud.

At 9 miles, I started squeezing it down. Stepped over my threshold at that point but kept it in check. OMG, I must have passed 400 people in the last miles. Talk about a motivator! Last year, I struggled to finish with 11-12 min miles and I was the one getting passed.

God loves negative splitters.

The final part was somewhat tough but my stride stayed light. Never felt sluggish or weak throughout the run. I hit every other aid station for water or Gator and walked about 50 yds each time. Big help.

We hit the track and I just exploded. We could only use the outer four lanes and it was crowded; could have cut another second or two if it was clear. Didn’t feel any lactic at that point, just my first time on that gorgeous track in a competitive situation. Was somehow able to keep cranking the turnover with bigbig strides

Gotta believe I’ll be showing a great ugly face in the race pix. Absolutely worth it! I’m hoping Runner’s Space recorded a full streaming video ‘cause I want to see that sprint. (post-script: Runner's Space rocks. I'm the guy at about 4:45 in the white shirt. haven't run that fast since high school).

Came home and sat in a cold tub 2 hrs later then stretched and hit the roller. Feeling fine now, but will reserve all judgment until Tuesday to ensure no collateral damage. If good, I’ll sign up for the tri (had been waiting to see how this run went).

Obviously, my down week and pre-race cold didn’t hurt me too much. I had also been eating lots more raw veggies consistently.

Oh yeah; race-day breakfast was a PBJ. Manna from heaven. Even more: the previous two days I had been officiating a meet at Hayward, so I was on my feet a lot. I grabbed every opportunity to get down and stretch.

Next up: a multi in two weeks (XC ski, bike, run, kayak). Can’t wait to get in the big ring and fly down the mountain.