Scott Adcox

Doing More With Less Since 1972

Category: Running (Page 6 of 9)

Ironman 70.3 Haines City Course Preview

April 30, 2012 / / 0 Comments


I ended up riding long on Friday night because I had a schedule conflict on Sunday (Disney Princesses eat breakfast on a very tight schedule), but I went over on Saturday and checked out some of the course by car and on foot. Here’s what I’ve got…

Swim

The lake level is down…we’re in a drought here. I guess that’s the reason for the recent swim course change. I read on the site that it’s clear water, but it didn’t look especially clear to me. I didn’t get in, but I’d guess visibility of a few feet at the most. I’ve done a bunch of lake swim races in TN, so it’s about what I’d expect for a shallow lake swim. The beach for entry/exit looks pretty nice.

I didn’t see a single alligator if you’re someone who’s concerned about that. 🙂

Oh, and swim wave times are posted now.

Bike

My original plan was to go ride the course alone, but I’m glad I didn’t do that. I’d definitely recommend going with a group if you’re planning on getting a ride in before the race. It’s not the condition of the roads that is a problem, but the sections I saw were relatively narrow and in rural areas, so I’m not sure how safe I’d feel riding them alone. Admittedly, I’m a lot more cautious about when and where I’ll ride my bike than most people are.

The worst road conditions are on Masterpiece stretch, but I read that they are patching it before the race and repaving for next year. As long as the holes are patched and it’s clean, shouldn’t be a problem. Still, flat changing skills are never a bad thing to have.

There’s a really quick downhill and uphill right out of transition, which is something to be prepared for if you transition barefoot with with your shoes already in the pedals since that will probably be a higher traffic area. I’m a little torn between rushing to get my feet strapped in while in traffic to get up the hill quickly or waiting until I’m on a straight flat section with less traffic and dealing with it then. Right now, I’m thinking better safe than sorry, so I’ll probably just mash up the hill and wait until N. 30th street to deal with my feet where the course looks like it may open up a little.

The turn from Ledwidth onto 14th street at the beginning of the course is a little rough too…again, only really matters because it’s a higher traffic area and right in a turn. I’m not really expecting to get up to speed until after this section.

One concern I’ve had is winds. Here on the coast they are relentless, but the air in Haines City was pretty calm, at least on this day–small sample set.

Run

I didn’t check out the whole run course either, but the section that is in the park is a really nice, wide path. It’s concrete, not asphalt. Not a lot of shade, and it was pretty hot already at ~11:00 am, as expected. If you are expecting a “Florida flat” course, this isn’t it. But, again, by East TN standards it is far from hilly.

Transition

It looks like the Library parking lot is the transition area, and it’s set up with wide and easy to find entry and exits naturally. It is a terraced lot, and I’m not sure if they’ll only use the top, bottom, or both. If you’re on the bottom terrace I’d think it’s a little disadvantage because there’s slightly more hill to deal with and a longer course to cover.

Misc

For folks with kids, this is a great location. There’s a very nice park with a couple of playgrounds, splash pad, etc. They’ve marketed it that way, but it lives up to advertising. My kids had a blast playing while I was checking things out. Parking may be a bit of an issue for your supporters unless they get there early. This was a very happening spot with the locals…parking lots were pretty full. Also, I’m not sure how they’ll handle access to the majority of the parking spots at the park itself since the course cuts off access to that. More than likely, athletes arriving for the race will take those spots pretty early. With three kids under 5, the Missus is going to have a helper come with her to transport them around because there may be some hiking involved for them.

Feel free to post any questions in the comments and I’ll answer them if I can!

Tweeking 70.3 Training Three Weeks Out

April 27, 2012 / / 0 Comments

I’m three weeks away from my big (for me) race, and am having to make some pretty major training changes. Realistically, I know anything that happens from here out is going to have very little affect on what happens race day, provided I’m rested. “10% under trained is better than 1% over trained”.

Oh, and injuries could make a difference too. That’s the reason for the training tweek.

I pulled up with a cramp in my calf at the end of my brick on Sunday. I’d dug a nutrition/hydration hole I couldn’t get out of, and I thought that was the main cause. It was still a little tender on Tuesday, so I bailed on the run scheduled for that day and gave it a shot again for a quality run on Thursday. Pain was almost instantaneous, so I guess it wasn’t just a cramp. I’m self-diagnosing as a Grade 1.5 strain. And I’m self-treating it by taking a solid week off of running. That means I’ll miss one long run. No biggie. I still will have one more. If I have problems on that run I’m not going to push it…I’ll stop running entirely until a day or two before the race, just to test it out.

That means last night’s swim, which is one I usually take very easy, was a hard one. I really pushed to see what I could handle for a race pace, and the good news is I’ll probably be about three minutes faster than I was last time I did this distance. Shooting for 35:45.

It also means I’ll be spending a lot more time on the bike. I think I can bike enough that I won’t lose any run fitness, even if I don’t get another long one in before the race.

If all goes well, I’ll be pain free going into the race and can just manage my pace on the run to keep this from cropping back up again. Even if it becomes an issue, once I’m in the race I’ll be able to fight through it.

If this persists, well, that’s when it will get fun. If I’m going to the start line with any kind of pain at all, the race strategy will change completely for me. I will push the swim a little harder, and I will bike like the race is 57.2 miles long. Drop the hammer. Empty the tank. I’ll assume my run is already bonked and go for broke on the bike, getting every second out of it I can.

Why Some Twitter Threats Can’t Be Taken Seriously

April 24, 2012 / / 0 Comments

Lots of the threats documented here seem to come from people who think when a defendant makes bail means a case is closed. I’d bet the majority of these folks fall into one of the following categories.

  1. They’ve never been charged in the criminal justice system. If they had, they’d have a lot better understanding of how it works. So they probably aren’t the “violent criminal” type, despite what they try to portray themselves as on Twitter. Eazy E said it best, “I never met an OG who never did shit wrong”.
  2. They were too lazy to get a free education when it was placed in front of them on a silver platter. If you’re too lazy to do that, you’re probably too lazy to get off the computer long enough to engage in any sort of physical altercation with someone. This is in line with my theory that you are perfectly safe running in the dark in the early mornings, when criminals who are too lazy to work for a living probably aren’t awake.

Carry on.

Trusting the Training Plan

April 5, 2012 / / 0 Comments

Right now I’m about 6 weeks out from Haines City 70.3, and almost everything is pointing to a much better performance than the last time I did this distance. I credit this to sticking to the training plan much more strictly and actually listening to people who get paid to spout information about endurance training. I’m not saying I haven’t missed workouts…I have. Two separate sinus infections hurt me pretty bad. But I haven’t missed a single long workout, and I’ve done a much better job prioritizing workouts. For instance, most of what I’ve missed have been swims. If I’m going to miss something, I want it to be a swim.

I’ve also been reviewing my logged workouts from my last 70.3 as I go, and I’ve noticed a few differences. First of all, I never trained on heart rate before…I just did the distances. Also, it looks like my training was much more sporadic than I remember. This hurt me pretty badly last time around. In fact, I distinctly remember treading water right before the gun went off hoping the race would be cancelled because of lightning and wondering if I could really pull off that distance. I ended up having a pretty good race and hitting my goals, but I had no confidence going in. This time around, I know covering the distance isn’t a problem, even if I had to do it tomorrow.

So I’m expecting a PR this time. I do have a couple of doubts, but I’ve done my best to rationalize them away.

1.2 Mile Swim

This is no problem. An afterthought. I did a 40 minute swim last time, and I expect to go no slower than that this time. There’s a good chance I’ll go faster, but if I do it will only be by a couple of minutes…no real difference. I’ve done enough 1500+ meter open water swims since 2006 that I won’t be intimidated looking at the course itself. Just keep swimming. Just keep swimming.

T1

I’m not sure I’ll be any faster here, but I doubt I’ll be much slower. No wetsuit to remove like last time, so that should save me 3 or 4 seconds. I will have to apply some sunscreen, so it’s probably a wash.

56 Mile Bike

Here’s where I feel confident in gaining the most time. Last time around I trained at around 18 mph on hilly courses and raced at 19 mph on a hilly course. These days, I’m training at ~ 20 mph in windy conditions on flat courses and will be racing on a flat (hopefully less windy) course; being 50 miles inland should help with the winds a little, right? Also, looking at my logs from 2006, it’s safe to say I was reasonably rested every time I went out on my bike, which wasn’t often. This time I’m already tired before I even get on the bike. My weight will be about 18 pounds below what it was last time as well.

I’m hoping for 21.5 mph. I have some test data here to back up my projection. Two years ago I did an Olympic distance race where I trained at just below 20 mph and raced at 22 mph. And this was on the coast, so winds were a factor. My weight was about where it will be on race day in May, but conditions weren’t as hot as I expect they will be then. Heat will be the big X factor here. If all goes well, I hope to pick up ~20 minutes here.

T2

I can guarantee an improvement here. I don’t plan on actually sitting down and eating a sandwich this time. I’m going to go ahead and get back out on the course. I should pick up at least 2 minutes here.

13.1 Mile Run

I really have no idea what’s going to happen on the run, but I’m trying to convince myself it will go great. And this is where I have to trust the program. Last time around, my training paces were waaaaaaay faster–sub 9:00 miles. I expected to go under 2 hours, but I ended up running a 2:14. That tells me that, again, I was running rested during training and was not really prepared to run 13.1 tired. This time around I’m training on heart rate, much slower pace, but I’m hurting pretty bad at the end of my long runs. Last week I did 100 minutes (10.25 miles) and was really struggling at the end.

The difference is that, just like on the bike, I’m running tired all the time now. The paces I’m running at are much closer to my training paces for my first marathon. That’s encouraging, because I raced at a pace 45 seconds faster than I trained for that race. If I can even get 35 seconds faster per mile on race day, I’ll be at 9:10/mile, and that will bring me home at 2 hours.

I’m working on a strategy to handle all possible situations for this run. I’m breaking it down into two five milers and a 5k.

  • First five miles at 9:30/mile
  • Second five miles at 9:15/mile
  • 5k at 8:30/mile

Starting off at 9:30 shouldn’t be a problem. If I don’t have 9:15 in me for the second 5 miles, it will take some pressure off because there’s no way I’d be able to accelerate to 8:30s for the final 5k. I can back it down to the 9;30 pace and still make it under 2:05. That’s still a 9 minute improvement. Not optimal, but not bad either.

If I can make it through the second 5 miles according to the plan, I’m pretty sure I will be able to mentally push myself for that last 5k.

Goals–Good, Better, Best

I don’t see any way I’ll be over 5:44:59 if I actually finish. Anything can happen on race day (flat tires, temps over 95), and a DNF isn’t ever out of the realm of possibility for anything over 10k. But I can’t plan on things like that. If I beat 5:45:00 I’ll consider that to be “Good”. It’s still a PR.

I’d really like to hit 5:29:59. If I can pull a 2hr run and 20 mph on the bike it will come down to those couple of minutes on the swim and fast transitions. I’ll even give myself some buffer here….I’d be really happy with anything under 5:35:00. This is my “Better” goal.

If everything goes perfectly equipment wise, I have no serious injuries between now and then, weather cooperates, and my run really pans out, I think I have 5:14:59 in me. This would be “Best”.

Pretty cool photo of a “plus-sized” swimmer  George Blagden courtesy of UIC Digital Collections

February 7, 2012 / / 0 Comments

I skipped this morning’s swim, and I’m not even going to think about making it up. It’s a recovery week anyway, and I definitely needed the rest. If I have to choose between making a swim and making a run, I’ll choose the run every time. I’m considering even waiting until late tonight to do that, just to soak up more rest.

On Missed Swim Sessions

January 19, 2012 / / 0 Comments

I know the general rule for missed short workouts is to just move on without worrying about picking them up. I usually follow this to a fault.

I’m rethinking this a little right now though, at least for the swim. I usually don’t place a huge amount of importance on the swim anyway…those are definitely workouts I don’t stress about missing since it’s the shortest leg of the race by far. This time around though, I’d planned on concentrating more on the swim for no other reason that it provides low-impact time training. I’m thinking of them as heart workouts as much as they are swim workouts.

But due to my inability to buy tickets for weekend youth hockey games in advance, I’m one week into a training plan with no access to a pool.

Long story.

What I’ve been doing instead is jumping on the spin bike and knocking out very light and short rides in place of the swims. My logic here is based on three ideas:

  1. Swim workouts are short periods at low heart rate, so I can ride the bike for 20-30 minutes at this low work rate without burning myself up and still get the heart benefits I’d have gotten from swimming, even if I’m not getting the swim technique benefits.
  2. The spin bike is available to me 24/7 and I don’t have to drive to it. It’s no problem to get on it at 2 am for 30 minutes if I have to.
  3. I’ve never (Ever!, EVER!!!) reviewed my performance in a race and concluded I spent too much time on the bike in training. Ever.

I still plan on abandoning scheduled short rides I miss, and definitely short runs. Missed runs are usually the result of being so whooped and beat up that I legitimately need the rest.

Image Credit

 

Another Daggum Link Dump!

December 7, 2011 / / 0 Comments

‘Blue Christmas’ drug bust targets illegal prescription drug sales in Brevard – Big day tomorrow for mugshots!

Tools vs insight – I am Jack’s complete astonishment that Seth Godin can come up with these amazing posts for his blog on a daily basis. I would read it in a box, and I would read it with a fox.

Does Beer Affect Your Training? – I was warned not to read this, but I did anyway. Dammit.

Rethinking the Value of the Brick Run for Long Course Triathlon – And here I was thinking I was bucking the system by doing “rested bricks” on the weekends. Sounds like I may have been on to something.

How to Make a Citizen’s Arrest – Yes!

If Everyone Else is Such an Idiot, How Come You’re Not Rich? – Atlantic Mobile – Great article from someone who is NOT an idiot.

Stop Trying to Coach People Who Shouldn’t Be Coached! – This applies to so many people in so many situations. And I’ve been all four of these people at one time or another as well. I try my best to be coachable though.

Proper Pacing for Your Best Run – I’ve always just used HR control on the bike and tried to build a good run with negative splits with whatever I had left. There are some good ideas here I could definitely use to improve at different distances.

Cuba Libre! – Check out @hungrymother featured in this article!

A Food Label That Actually Teaches You About Food – There should be a “nom nom” graph on there somewhere too.

All Hallows Link Dump

October 31, 2011 / / 0 Comments

Apple to Make Remote Obsolete? – Because sitting on your ass staring at a screen just isn’t easy enough yet. For some people, the only exercise they get is lifting sofa cushions to look for the remote.

How to Get a Personalized Financial Plan Without Spending a Fortune – Awesome idea, but not sure if I like the idea of giving up the personal attention. Then again, I don’t like the idea of giving up $100 an hour for personal attention.

Signs Of A Slowdown Are Obvious (In China) – They should probably borrow some money to work on that wall thing. You know, infrastructure and all.

7 Steps for Building A Mobile Future In Your Enterprise

Gmail to Unveil New Interface – Unlike FB, I think something Google can really leverage is becoming a place you live, not a site you visit. This looks much more like G+.

100-Year-Old Man Completes Marathon – How old are you?

On Getting “Chicked”

September 28, 2011 / / 0 Comments

Emily has a pretty funny post about mixed-gender running and talks about guys who lie about planning on an easy run only to come out and try to race their female running partners.

Most of the time I’ve spent training has been with women, so I guess I have something to say on this. I’ve trained with all sorts of girls. A couple have been a little slower than me, but they were very experienced runners. I learned a lot from them when I let them control the pace. The Missus is much slower than me, but all I have to do is grab the parachute double stroller and count her miles as a warmup, and I’m happy to run her pace.

A couple of my female running partners have been much faster than me. I remember doing some 1m intervals as part of a longish run with one girl who absolutely took me to the brink on every rep until the last one; that’s when she really opened it up and buried me.

So yeah, I’ve been chicked more times than I can count. And I don’t care. In a training run, it just helps make you faster. In a race, well…there are so many girls who finish so far ahead of me that the one or two who sneak by me at the end are negligible in number.

Most of the girls I’ve run with have had a comparable pace to mine. This can bring out the best and worst of everyone. The upside is that you are in a good position to push each other. The downside is that once the pushing has started, I’ve noticed girls are much more likely than guys are to get mad when you beat them…as if they weren’t participating in the pushing all along.

Of course, their fury (“no…nothing’s wrong…what makes you say that?”) is ultimately expressed in terms like “you drug me into that pace”, not because they got beat.

Bull butter. It’s obvious when you are running with other people exactly who is participating in pushing the pace and who, if anyone, is trying to slow it down. You want to claim after the race that you didn’t want to race? Please.

Personally, I don’t think it has anything to do with the fact that they got beat by a guy, at least from my experience. I have a different theory about what’s really going on:

If there’s one thing worse than getting “chicked” , it’s getting “fat-guyed”.

I love fat-guying people.

Investing for Triathletes

August 9, 2011 / / 0 Comments

During yesterday’s market tumble, I saw this tweet from @lokibeat…

[blackbirdpie url=”http://twitter.com/#!/lokibeat/statuses/100660260204843008″]

It made me chuckle, but it also made me think of a couple of things triathletes and runners can hopefully relate to. First of all, the practical…

I prefer to think of dips in the market the same way I do water stops. At first glance, water stops cost me time in races because I walk them. But the truth is, water stops gain me time because I walk them. Walking the water stops gives me a chance to take in a lot more fluid than I could if I tried to run through them. That fluid is an investment in my total race. So I think of dips in the market as a chance to buy more of the same thing I was buying a couple of weeks ago at a discount. We’re talking about investing, not trading, right? It’s a ironman/marathon, and I’m not selling next week whether the market is up or down.

Secondly, @lokibeat is right…it is more about the trip than it is the destination. I think a lot of us enjoy the day-in-day-out training more than we do crossing the finish line at a race. Even on race day, when we say we “had fun”, we’re talking about the entire race…not just the finish line.

So chill out, walk the water stops, and take in as much fluid as you can while someone’s there to hand it to you.

And you might as well go ahead and make friends with the pain for now. You’ll feel better in a few miles.

July 20, 2011 / / 0 Comments

Stress fractures suck. And they don’t always heal as quickly as you’d think they would either.

Yeah, that’s more of a Twitter-length thing to say, but it just seems more permanent to post it here.

Stupid stress fracture.

July 12, 2011 / / 0 Comments

I definitely didn’t set any land speed records. No distance records either. Luckily I didn’t feel any pain in my foot. Of course, I was definitely distracted by the pain in my lungs and knees. Baby steps…two weeks without pain and times will start dropping again.

Running, Drinking and Nerding Out Link Dump

June 26, 2011 / / 0 Comments

Long Distance Half-Steppers –

“Self-knowledge is a bitch.”

I have been all of these people at one point or another, and I’ve definitely run with all of them. There are more I could add to the list too!

Desmos Graphing Calculator – I am in nerd heaven. I can’t wait to play with this gadget. I can’t wait until my kids are learning higher math and we can do this together!!!

Get Drunk Not Fat – My knees wish my brain had been supplied this information at an earlier date.

‘Til debt do us part :

Leverage is leverage, and leverage always brings with it increased risk.

True, but what scares me most is the amount of this “leverage” that represents items of depreciating value or Super Value Meals. And that’s just on the consumer debt.

HTC EVO 3D Review – Hope to get mine before it’s obsolete.

iDoneThis – Very cool, very simple service. Every day it sends you an email, and you respond with that you did. Makes TPS reports a snap.

The 5 Switches of Manliness: Provide – Haven’t even read this one yet, but if it’s half as good as the others, it’s a must read.

India’s $35 Android Tablet Finally Ready Ship – Would be hard not to buy at least one of these. HT @_Neville

High-Pressure Tactics Culture At Groupon – More dumping on Groupon. The more details I read about this company, the more I am wary of it.

Forget Student Loans, And Maybe Even College – Can’t say it enough times–student loans are horrible. The whole industry is basically pay day lending that you can’t bankrupt.

Short Groupon – “Groupon is essentially holding a portfolio of loans backed by the receivables of small businesses. If a business goes under, consumers will come back to Groupon for their money back. Unless Groupon is actually doing credit assessments on businesses that it chooses to feature, this is a big risk for Groupon.”

Perfect Iced Coffee – A couple of weeks ago, I decided to give up coffee for 30 days. This post is the first time I’ve regretted that decision.

I’m reading– May 24th through June 9th

June 13, 2011 / / 2 Comments

Make your secondary Google Voice number permanent – Perfect solution for a a reasonable price. I don’t want to give up my old number for old contacts, but only give out my Google Voice number for new contacts.

The 5 Switches of Manliness: Challenge – Part II of this series. Dead on so far.

Texas movie theater makes an example (and a PSA) of a texter – Awsum. This should be rinsed and repeated for pretty much every venue except for phone booths.

Millionaires versus The Aspirationals – I’ll see your $10 wine and raise you a light beer in a can.

TN columnist: No athletics for home-schooled kids – Public school services (classes, athletics, etc.) should be a la carte.

Desmos Interactive Education – Saw this from TechCruch Disrupt. Coupled with Kahn Academy…strong!

The 5 Switches of Manliness: Physicality – Hells yeah.

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