Fall Harvest Race Report

Due to my intention to run a half marathon, I though it prudent to get some experience pounding pavement on a race longer than a 5k. Late in the week I found a 10k a half an hour away. One of the awards for this race was best costume, late Friday night I decided I should go to wal-mart and find a costume. On second thought, since this is my first 10k how about a try the costume thing next year.



36 degrees at race time.



Out of the house at 6 to make the drive to the venue, but not without having my customary peanut butter and honey toast. When I arrived I was going to do same day registration. This was a sore spot for me due to attempting to pre-register. I waited until pay day to register. I went to active.com to register and the registration was closed, yet the race website said registration was through Friday. I called to see if I could register over the phone or get some assistance and they told me not to worry just register tomorrow. I didn't like that answer (because that costs more) so the attendant went to find someone else. She put me on hold and while she was away I found something on the website that would be confirmed by her momentarily. When she returned she told me the manager said that it said on the website that on-line registration ended the Wednesday. That was the same thing I noticed on the website while I was holding. Except, the sentence I found about when online registration closed was listed under packet pick, not under registration. How much sense does that make?!?!?!?

 

Too early!

   I could not take their tip about just swinging by to register since the race was over an hour away from where I work. I registered when I got there for the race. As I registered they made fun of me, that's always great. I went to the restroom and started to outside warm up when I realized they never gave  me a chip. I went back inside to address this. Time to warm up, eat a packet of gu, and head to the starting line.

Race Time 7:45 AM
Goal: As this was my first 10k, the goal was to run as hard as I could and do my best. I plan to use this race as my reference point from here on. Ideally, my plan was to finish under an hour meaning I needed a 9:39 pace.

Mile 1- 8:28 I asked myself why I was doing this during this mile. Turned out to be a new PR mile.
Mile 2- 8:31 Then end of this mile was the last time I had water. From here the stations were not ready.
Mile 3- 8:45
Mile 4- 8:51 The end of this mile is when it started hurting.
Mile 5- 8:59 After this mile my abs hurt like never before.
Mile 6- 8:48

OVERALL- 54:44         That's an 8:50 pace!!!!
AG 8 of 10
111 of 207 (oddly, I was 107 at the race and 111 after)


Post Race: Walked for a minute to warm down my muscles and then went to the post race table. They had water and orange slices. This is my first race ever with no bananas! Took the picture, ate a Gu, stretches and got ready for my cool down............




5K Race 9:00 AM
Goal: Feel entirely too exhausted to attempt a go hard and try for a new PR. I decided to go out hard and and try for a new mile PR. If I can do it this tired then I know a mile time trial in the future should be even better.

Mile 1- 7:55 NEW FASTEST MILE
Mile 2- 9:32

Mile 3- 9:09   Tried my best to sprint it in while letting out a war cry!

Overall- 27:30      8:52 pace
AG 6 of 9
114 of 330

Post Race- I had a bottle of water, sucked the juice from an orange and hit the road. I knew that my time would not lead to an AG podium spot, but that's ok because I ran my first ever 10k prior. MUCH BIGGER VICTORY!!!

On the way home I stopped at a local Fleet Feet Sports (more on it later) and finally gave in to the viral social media pressure and bought a pair of 2XU Compression Calf Sleeves. Actually, I have been trying my best to win a pair online, but finally gave in and bought a pair. 

I wore the calf sleeves out of the store and then put them back on after my post race cold shower (no ice for bath). These are my reward for reaching 205 pounds.

Pros- After wearing them until bed time I could really feel a difference in terms of recovery. There is not doubt in my mind that my legs felt better when compared to the last 5k I ran. I felt like I could run again sooner. Also, I like the calf sleeves because I can wear my own socks with them and I change my type of run depending on my distance.

Cons- at $55 they are more expensive than comparable brands. Also calf sleeves do nothing for my upper legs, but that is obvious.

I look forward to wearing these for my Half Marathon since my calves are the first muscle to get sore on long runs.

5 KILOMETERS IS MY COOL DOWN!

102810

Goal: weights, run, low carbs

Results: run

Diet: I don't remember a diet.

Morning weight: 205

Thoughts: today was another one of my " interesting" days. I had to be at the prison for some secret squirrel business at 0430. No hopes in a pre-work workout when I only get 7 hours to be home and need to fit in eating and sleeping. The most positive part about this was I got to go home early since at 1pm I had worked over 8 hours. I had big plans for my off earlyness. I planned to grab a salad, take a 30 minute nap, lift weights, turn my 3 mile run into a 5 or 6 miler to amp up the fat burning, and finish a job application.

Reality played out a little different. I got home and bypassed the salad for my nap. Instead of 30 minutes, I woke up at 5:45. Although I missed out on prime time for my workouts I am not upset, if I spent that long asleep, then my body needed it. Waking up at 5:45 gave me just enough time to wipe the sleep from my eyes (and drool from my face), get the dogs outside, and make treats for dog training. After training, I helped make dinner and then it was time for OUR show and to eat said dinner. This left only 30 minutes left to workout before bed. I had to pick. I went with running. THE PLAN called for a 3 mile run, being that it was cold and I had limited time, I made it two miler but went to one of my favorite hills for a terrain challenge. I AM COMMITTED TO MAKING IT TO THE GYM TO LIFT IN FRIDAY MORNING!!!

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Growing up I often use music to escape from my life. Every part of my life has had a soundtrack and I have listened to a wide variety of music over the years. I have had brief periods of country, rock, punk, swing, oldies, and others. The two longest stretches may have been punk and rap. I still listen to rap the majority of the time. Growing up when tough times were around me and I was very angry I listened to angry music. For some reason  if I wanted to confront someone, listening to aggressive music got me over it, just by listening to someone else being angry helped. I listened to the music that you would probably never want your kids listening to, not the rap you here on the radio.

Today I still use music as a release and mix my music with my mood or my activity. Yard work often is paired with Sublime. Hanging out on the back porch with reggae. Mountain biking with either Pink Floyd or some of my favorite punk bands doing cover songs (for some reason I have a deep love of hearing punk variations of songs that were never intended to be arranged that way).

I also use music as motivation. Case and point, this weekend when my 15 mile run started to lag in the third hour I started my idevil ipod. The first song to play was "Go Hard" by Kanye West. Listening to this song made me feel renewed and my pace improved my a minute per mile.

This morning I heard a song I had never heard before or at least never remembering hearing before. I was listening to Stan's mixtape which is a limited edition bonus disk that came with an Eminem CD years ago. The song was Eminem featuring Jay-Z and entitled "Renegade". A certain set of lines stuck out to me. I do not think that rap today is as artistic and as much like poetry like it was in it's early state, however due to it's context it still gives many people something to relate to by discussing poverty, drugs, violence, etc. The lines I heard today were two-fold. The big picture of the lines is something I related to, but there were a few words that really stuck out to me and I think myself and others can use every day. At the bottom of this post is the exert that has been motivating me today; my favorite parts don't make much sense out of context so I included the entire section but the bold is what I find the most powerful.  (I have edited the song slightly to use less slang).

What is your favorite song you have heard today?

What music has motivated you on a recent workout or through a part of your life recently?

"My pops left me an orphan, my momma wasn't home

(You) could not tell me that I wasn't grown;

'specially on nights I brought something home to quiet the stomach rumblings

My demeanor - thirty years my senior

My childhood didn't mean much, only raisin green (money) up

Raising my fingers to critics; raising my head to the sky

......

Just know I chose my own fate

I drove to the fork in the road and I went straight"

102710

Goal: Speedwork, low carbs

Results: 5x400, 12 minutes rowing, 20 minutes stationary bike

Morning Weight: 204

Thoughts: Today has been a decent day. I didn't have a chance to log carbs but I do not think I hit my goal, but I think they were still low. No bad foods to report. This morning before work I was able to get in my speedwork run 4x500. Per my plan they were supposed to be 5k speed. That would make them about 2:00 a piece. I actually got each one in 1:40. I tried to slow down several times but I was naturally moving the pace. It was nice because it didn't feel like I was working hard. These are fastest 400's I have pulled and I wasn't even trying. Nice.

After work I had a little time before criminal minds so I jogged over to the gym to pay some extra penance for my bad foods yesterday. I rowed on the concept 2 for 12 minutes and then rode the stationary bike for 20 minutes. I stayed in an easy ?gear? on the bike so that I could spin 100 rpms. I know I have had an increase in fitness level when this didn't even make me sweat and barely made my heart rate rise. It wouldn't have been that easy prior to this summer.

During our long ride home this weekend CB was discussing my bike purchase. She suggested I find a cheaper hobby like fishing and then she asked me why I haven't taken her fishing lately. Ironically, taking her fishing doesn't involve me getting to fish at all. It involves me baiting hooks and retrieving my favorite tackle out of trees.

Today I got to thinking about my hobbies. I have been on and off with fitness since my first weight bench was given to me before seventh grade. I have also had a variety of other hobbies including martial arts, fishing, sound recording, backpacking, kayaking, mountain biking, search and rescue, painting, rock climbing, diving, and probably others. This leads to a lot of stuff stored around here.

Half of my closet is dedicated to search and rescue. Since I can be called at any time and am a technician in various rescue disciplines I have various bags. If I get called I can go to my closet grab the deployment bag and the bag that corresponds to the search. This is all in addition to the basic extrication, medical, and short range search bag that stays in my truck.

My attic is a similar story, a collection of hobbies past. Not pictured is the 14 ft touring kayak in my back yard or my sound gear.The sound gear hasn't been touched since the last play I worked on with my college theatre company in 2004. At one time I had a mobile recording studio with my lap top and box of gear. I have been rock climbing since I was in high school. I have several ropes for both climbing and rappelling, as well as lead climbing gear and enough harnesses to track my weight changes and spares to take friends with me. Although I now live in a location where I could possibly use them again, I haven't used them since 2005 and that was after a lay off from climbing for 3 years. I have had the backpacking and climbing gear (it has changed over time) for over 10 years. I constantly have a desire to walk away from life and thru hike the AT, but I haven't backpacked since 2006 (I do hike several times per year). I have had the kayak for two years and only put it in the water twice. I have collected the martial arts equipment since 2000. I haven't trained since losing my instructor in 2005. I have done a few presentation and clinics since but no serious teaching or training. Around 2004 I went through an artistic streak where I purchased a bunch of painting stuff. Except for one time last year I hadn't touched any of it since 2008.


It seems like I have been collecting hobbies. I guess CB may be worried that triathlon is just another of these hobbies. I did a lot of thinking this today and emailing with cb trying to get feedback on how many hobbies are acceptable. I have resolve to remedy my collection of hobbies, I have also gone through some debate and rationalizing.

I am committed to sell the sound equipment. No problem, maybe I can get enough for some aero bars.

I am giving the paint stuff to lil sis-in law., She will LOVE it, almost as much as beef jerky.

I want to keep all of the outdoor gear under the assumption that as a guide I need it. Sad truth is that I haven't guided a trip in 10 months.

I am going to downsize the backpacking gear. I think much may make the trash or maybe posted on here as a give away.

I am keeping the kayak for at least one more year. Before I had to store it at a friends 45 minutes away. Now I live 15 minutes form the largest lake in the state. I will revisit this topic if I haven't gotten any use of the boat by this time next year.

I want to keep all the karate stuff because if it were up to me I would be teaching for a living. That was the plan when I moved here last year. If nothing else I plan to downsize it and sell my weapons. CB actually SAYS she thinks they are cool and wants me to keep them.

Search and rescue is a no brainer. It will remain. I will continue to collect rescue gear. I will retain my diving gear as I am a rescue and recovery diver.

The last thing is the climbing gear. Again, I want to keep it so I can guide but I haven't used it in some time. I could always down size just to what I would need to go climbing with other people.

With my desk being covered in all the stuff  I use for training frequently, I see a need to down size everything else. Can anyone even see my desk under this?

CB also thinks I am collecting water bottles. Sadly, their are others in our dish drying rack and a few in the attic, and one on my desk.










Do you or have you had any other hobbies in the past?

Has anyone ever collected hobbies?

What do you have a stock pile of us hiding in your house, garage, etc.?

102410, 102510, 102610

Goal: long run, weights, recovery run

Results: Sunday- 15 mile run, Monday- Weights, Tuesday- 3 mile recovery run.

Morning weights: 208, 204, 206

Diet: Since being back in town my diet has been very well in the day time. It has gotten rough at night. With muffins, brownies, and Oreo blizzards placed in my way I have not fared very well.

Thoughts: With the last three workouts I have had a chance to learn a good deal.

Sunday was a 15 mile run, not a 10% increase in distance but a 10% increase in my total weeks training volume since the week before me taper. I completed the run in 2:50 and my goal was under 3:00.  I am still my 11 mile lolipop and then over to my 3 mile loop and back home.

Since I have never had a run this long I tried some . When running 10 miles I take my go lite pack hydrosprint. I usually run out of water in mile 9. For this run I took my rei waist pack with me with about 40oz's of drink. One bottle of water and one of half Gu drink. I also took 5oz's of hammer gel in a flask. Since I did not have a second flask I took 4 more Gu singles and some cliff shot blocks to try. In addition was my ipod, cell phone, and a flashing red light in case it got dark.

I took one drink every 15 minutes. After an hour I have an ounce of gel every 15 minutes and a drink. I start the gu drink after my second hour. I typically mix 3/4 an ounce of water in a 5oz gel flask. I have gotten so used to it that I was disgusted by the gu singles. I will have to get a second flask. I tried the cliff shot blocks and they were good but I had a hard time chewing them while running. They take longer to get down than gel from the flask. All of the nutrition seemed to work fine, no stomach problems and no bonk (other than just being tired). I was able to make it until the end of mile 12 without the ipod. After this the run was so incredibly lonely that I had to put it on. Oddly, my next two miles were a minute faster per mile.

As all ways, stopping was rough. My knees hurt a little while I cooled down.. Followed the run with a cold shower and tights. No pain after that, just a little sore like any long run.

Monday, per my training plan was rest/weights. For weights I am following a Mark Allen Strength Training Plan. The first phase was adaptation and I was a week and half into it. The plan says stay in the phase 2-4 weeks or until I no soreness the day after. I have not had soreness since I started so I was considering changing before the two week mark. I got to the gym ready to do the phase 1 and when I opened my book it said to change to phase II. Apparently I had already planned to change phases early. This phase, the endurance phase, keeps the same exercises and weight, but just adds one sets. Finally REAL soreness in my legs and every leg exercise made me break out in sweat (leg curls, lunges, squats, calf raises, etc).

Today I woke up and was finally sore. Every muscle I worked yesterday was sore. Odd how all it took was an extra set. This evening was my 3 mile recovery. This was one of the most labored runs of my life. When I started it felt like I was having to force my leg around on every stride. I FORCED myself to keep it slow and I think it will be worth it in the long run. In the end it was the hardest slow run of my career this far.

In three days I learned about nutrition, mental toughness, physical soreness, and recovery.

Lastly, on a random note tonight's junk food was sponsored by my lil' sis'-in-laws Grace's 11 Birthday party. What a neat little girls is exited to get baseball card and beef jerky got her birthday. Don't worry she also got a Miley Cyrus CD and book and was almost as happy to get those too.

One Year in Retrospect- Part 1

As I ran last night I thought of the significance of the day and of the past 12 months. I decided there are three major date of significance that I will review one year from that date. As per the title this is part one.

On September 9th, 2009 I quit my job as a North Carolina Parole Officer and the next day moved from our state's capitol to the rural city of Statesville, NC. A city that for the most part would be void of any major activity if it weren't for the intersection of two major roads US-40 and US-77.

On October 17th, 2009 after dating each other exclusively since 2002, CB and I married. The next morning we left for a cruise from Miami to the Bahamas. We could only afford the cruise itself and no airfare so we made the 13 hours drive in my Dodge Ram. That was a long drive.

We returned October 22st and on October 23 I spent the day moving all of CB's stuff from her parents house to our rental. After things slowed down, on October 25th 2009 I stepped on the scale and it read 250 pounds. This was the most it has ever read and this begins where I start reflecting.

It was shortly after this that I decided to make a change. Actually, two time previously the same year I had made "changes" that did not stick. Unemployed, I figured other than searching for a job I could also start working out. I do not know where my little notebook from the gym is so I do not know when I started working out, I vaguely remember going to the gym on Halloween and then going to a friends house for some plinking. My first daily log on http://www.mapmyfitness.com/ is dated November 2nd. I recorded my weight as 248 pounds. My first workout I recorded on the same website was November 15th, 2009. I ran for 15 minutes at 6 mph and noted my weight as 240 pounds.

This morning October 25th, 2010, I weighed in at 204 pounds. My all time low for the year was Saturday at 202 pounds. I ate nothing but crap totaling 6,000 calories in 2 days this weekend.

A sample of things I have learned this year, in no particular order:

1. Rewards help.
2. Eating healthy is hard if you are the only one in the house doing it. 
3. Moderation!
4. I can meet goals.
5. I can run 15 miles.
6. Running is cheap, triathlon is not.
7. I can revel in the cause of my own vomitting.
8. Motivition can come in many forms.
9. Support is essential (thank you everyone)! 
10. Change is good!

I still have many fitness, professional, and personal goals that are not met yet. I am hoping to meet most of them, but I realize that many of them will not be completed this year. Staying grounded is very important and not expecting instant gratification is even more important. It has not been a year full of work yet, just a year since I realized I needed to start working. I look forward to being able to write about year of work soon (or at least most of the year).

CEP Socks Giveaway Link

http://enduranceisntonlyphysical.blogspot.com/2010/10/cep-compression-leg-sleeves-giveaway.html

102210

Goals: Run, 35 carbs

Results: 3 mile run

Diet setbacks- NONE- 32 carbs, 1400 calories

Morning Weight: 204 lbs

Thoughts:

Like yesterday, this was another uneventful day and the post is for my later reflection.

Today, I woke up with a sore throat and by the end of my work day I had a full blown nose leak and headache.

I at well and skipped all comfort foods. Today's diet consisted of apples, atkin's bars, apples, lean ground beef, salmon, and a potato.

After dinner I took some tylenol, decongestant, and a sigulair. I waited 30 minutes and went for my run. Due to yesterdays missed workout I needed to pick between speedwork and an easy run. I decided since I felt under the weather to go with the easy run and I just won't worry about speedwork this week. Once I got outside I decided to just turn all the pace alerts off and run. Once I got to 1.5 miles I needed to decide where to go next. Checking the distance to make a course adjustment was the only time I looked at it while I was running. I just ran. I moved a comfortable pace that pushed me slightly. After 2 miles I slowed down, and then once I could see my house I slowed down again. Once I got home and checked my garmin again my average pace fell in the faster end of tempo run range. It turns out I got 3 miles and kind of got speedwork too.

This weekend shall be interesting. My anniversery gift from CB was a trip out of town to see my college team, Western Carolina University, play thier long time rival, Appalachian State University. I am not really a football fan and the fairness in the rivalry has been gone since 2006 when ASU won thier first of three consecutive national championships. I do however enjoy live sporting events and am really looking forward to a stay in a hotel, soak in a hot tub, and eating at Hard Rock Cafe. I feel I can eat a little more than usual considering the 15 mile run on sunday. I had planned to run while we were in the mountains (Gatlinburg, TN) but decided to enjoy my time out with CB and take my run when I get home.