2012 CrossFit Akron Duathlon Race Report

The sweet t-shirt we got. 

This was my first race since completing the Twinsburg Duathlon.  I learned a lot during that race and I had been looking forward to applying it in this race.  I didn't race as well in Twinsburg as I had hoped.  My legs were still sluggish from the marathon that was 2 weeks prior and I didn't have the power on the bike I typically have.  It felt like I was a gear short.  So, I spent the past 3 weeks in one of my favorite training spots.  The high hills of CVNP.  I live near the southern tip of CVNP on the edge of a large valley.  There are a plethora of 4 and 5 mile long hills.  It was torture for 2 weeks, but I regained the power in my legs.  During the 3rd week, I focused more on speed and running.

Post race with Colleen and Laurie

I went into this race with a lot of excitement.  It was a 1.5 mile run, 12 mile bike, and then a 5K.  With a shorter run to start, followed by a longer bike.  I felt like it suited my abilities fairly well.  My legs were feeling pretty good as I spent the prior 3 days recovering.  Most exciting of all?  I had a new secret weapon.  My new Cervelo P3!!  I'd been contemplating the purchase of a TRI bike for about a year now and finally made my decision on Thursday.

This was an early race with no pre-race packet pick up.  It worked well as they had our corral assignments listed and our packets below our rack.  It was nice having everything in one spot, so you didn't have to worry about forgetting anything.  After getting everything set, I met up with Heather.  She was doing her first TRI.  Next, I warmed up and made my way to the start.

Run 1
Going into the first run, my goal was to run harder than usual as it was short and to get out on the bike without being in too big of a hole.  The route started up a slight climb and I was initially in 4th place.  Through the 2nd half of the route, I dialed it back a bit to conserve energy.  The leader was off like a rocket and I wanted to be a little fresher on the bike to catch up.  I hit another climb and was descending the final part as the Women's TRI was already heading onto the bike route.

1.29 miles in 9:49 for an average pace of 7:34

Transition 1
I entered the transition and got stuck in a lot of TRI traffic.  I arrived at my rack after doing my best juke and jives.  CRAP!!!!! While taking off my 2nd shoe the laces went into the not!  I fumbled and fumbled with it and finally got it out.  Taking a swig of Gatorade, I headed out.

Time:  1:50

Bike
Going into this race, my intent all along was to ride my road bike.  I have no clue what I am doing on my TRI bike yet and I'm not really comfortable riding in the aero bars for long periods of time.  After riding it the past couple days, plus some encouragement from Bike Authority.  It was clear that I am faster on the Cervelo, even without being in the aero bars full time.

I mounted my trusty bike and took off.  The bike route started with a climb as well.  It helped as it gave me some time to get my legs used to the bike.  After cresting the hill, I took off and was munching on riders like pac man.  This wasn't a USAT race, so rules were a little more relaxed.  It helped as I just wound up the big diesel engine and stayed a little to the right.  After a few miles I dropped into the aero bars while hammering away.  Rider after rider were no match as I repeatedly yelled passing...passing...passing.  I made it through the first five miles in 14:11.  I began to fatigue from the aero bars and there were no flats on this course.  You were either up hill or downhill.  I decided to climb out of the aeros and coast the hills fully tucked to save energy.  This strategy worked as there wasn't anyone faster on my portion of the course.   I did leave a lot of speed on the bike as I probably spent 70% of the route in a non-aero position.

No flat roads on this route. 

12 miles in 35:16 for an average speed of 22.4 mph

Transition 2
The end of the bike was down a descent and I think I came in a little too hot.  The look on the race volunteer's face was priceless when I slammed on the breaks and my Zipps squealed to a stop.  It was really cool as there was quite the crowd cheering me on.  I tried to act cool and that I new what I was doing as I was one of the first off the bike.

Time: 1:25

The run-in to the finish

Run 2
One of the biggest mistakes I made this race was not taking any liquid out on the bike.  Normally I would never do anything so stupid, but I don't have any aero bottles for my new bike.  I had my road bike set up to train on, but I didn't want it as I thought it would hurt the aerodynamics of the bike.  Boy, I was dying for fluids 7 miles into the bike.  As a result, I decided to start my run carrying my bottle of Gatorade.  It cost me a lot of time.  I ran mile 1 in 9:00 and felt terrible.  My shoes came untied again!!!  After chucking the bottle, and getting fluids.  My legs came to life and I ran as hard as I could.  Doing miles 2 and 3 in the low 8's.  The finish was along the lake and I kicked while trying to not twist an ankle as the ground was not even.

My finish time was 1:12 and was good enough for first in my age group!!!!!!  I've never placed in an event before, so I was beyond excited.  I had a blast at this race.  It was a challenging course and there was no let down.  I've been enjoying this Duathlons, but its time to step up and do my first Triathlon *gasp*

First place bling and celebratory Christmas Ales. 

Meet the Widowmaker

One of the great joys of purchasing a bike.  Every cyclist approaches naming their new ride differently. Typically, I just come up with a name after riding it.  It just kinda comes to me.

My current ride is named Doomsday Jesus.  I named it after a song I heard while driving home with it for the first time.

Doomsday Jesus, my Specialized S-Works Tarmac SL3

I don't have an elaborate story on how I came up with my new bikes name.  Other than it just came too me and I thought it sounded cool and a little evil.  Let me say this thing is CRAZY fast.  Without aero wheels I hit 25 mph into a headwind hardly any effort.  So, I think this bike will destroy the competition.  Thus, earning its name:  The Widowmaker.

My new2012  Cervelo P3 TT/TRI bike

Carbon 3T bars

Front view

No room for air on that rear wheel = speed. 

Went with the Ultegra drivetrain

Side view

Fizik Arione saddle

Rear view.  

My road weapons....Doomsday Jesus and The Widowmaker

2012 Twinsburg Duathlon Race Report

Logo from the shirt event shirt.

This is the first time I have done this event and my first Duathlon since 2010.  I decided to do this race over the winter and I am really glad I did.  The race is comprised of a 2 mile run followed by a 10 mile bike race and then another 2 mile run.  Technically this is a sprint distance, which really didn't play to my strengths as I have been endurance training the past 4 months.  Plus, I was only 2 weeks recovered from running a marathon.  Regardless, I decided to have some fun and use it as a learning experience as I plan on focusing more on multi-sport races the rest of the year. 

Me with fellow #dirtyrunners Chris Cole and Christian Heller

Run 1

Prior to the race, we received instructions from the USA-T representative as this was a sanctioned event.  I quickly became paranoid as there were a lot of rules and I didn't want to make a mistakes as a result of my lack of knowledge.  After the rules briefing, we were ready to start.  They were playing some house music and I had to be "that guy" who was fist pumping seconds before the race.  I was there to have fun right?  

We were off and it turned in to a fast race immediately.  I really had no idea what to expect from myself as I am currently at odds with running.  I'm still so disgusted with how that marathon went that if I didn't run again this year, I wouldn't care.  I think I've ran a total of 3 miles since 5/20.  My plan was to run in the 8:30 range.  As usual I got caught up in the moment and ran mile 1 in 7:36.  The second mile was mostly uphill so it helped slow me down.  

First 2 mile time:  16:09, which was the 69th fastest.  

My transition spot. 

Transition 1

Holy train wreck batman!  Yep, that bad.  My bib number for this race was #8 and I was jacked to have this number as it was Dale Earnhardt Jr's old number.  Plus, the bike racks are sorted by number.  Wouldn't you think 8 would be up front?  Nope, I was all the way in the back and had to run across a whole parking lot to change gear.  Now, this isn't two bad in shoes, but I am not good enough yet to leave my cycling shoes pre-clipped.  So, I have to clomp through a parking lot in carbon fiber cycling shoes.  Not fun.  

Transition 1 time:  2:00

Bike 1

I rode the bike course the week before and I had it all planned out.  I would be fairly aggressive on hill 1 then hammer the flats to the second hill at mile 8 and hammer the final mile into the transition.  Unfortunately, this strategy did not work out too well.  As my ride began, it started to drizzle and it made things a little tricky.  Initially, I was excited as I am confident in my bike handling and figured I could be more aggressive and make up some time.  I hit the first false flat and into the first hill with great speed as I passing one rider after another.  Once I crested the first hill.  I was greeted with a nice headwind and I continued to hammer and passed rider after rider.  By this point the drizzle became a light rain.  Just enough to slick up the road.  While attacking the next corner.  I could feel my rear wheel slip and it quickly brought me back to reality.  I was hear to have fun and was not competing with anyone other than myself.  So, it wasn't worth wrecking ten grand in race equipment being stupid.  So, I dropped it back to about 80% and took it easy on the corners.  Sadly, I was passed by a rider.  This is the first time in over a year that this has happened.  Its something I will need to get used to as I do more of these as there was some serious riders at this race.  

Fail, I do not have my bike split as I messed up my Garmin.  I had the race programed into it, but double clicked the button by mistake out of transition one.  The race time grouped both transition times in with the bike time.  Official time was 35:50 with 2 minutes being transition 1 and atleast another 2 minutes being the 2nd transition.  My best guess is 10 miles in 31:20-31:50 range.  Even with my terrible transition times.  I post the 35th fastest bike and transition times.  

Run 2

Anybody who has done a multi-sport knows this.  There is no hell quite like bike to run.  It's really an odd feeling for the first quarter of a mile.  I went as hard as I could and ran fairly well.  It was kind of odd as there wasn't much traffic.  I kept thinking...am I that close to the front?  am I that far behind?  It ended up being neither as the race had just sorted out that way.  

Run 2 time 17:18, which was the 79th fastest 2nd run time. 

Conclusion

I finished 7th in my age group and 54th overall.  I had a bast a this race and will be back next year.  It was very organized and worth every penny.  Northcoast Multisports and USAT did a great job.  I am pleased with how things went given the conditions of the weather and my lack of sprint training.  I finished 2 minutes better than my goal time, I learned a lot, and I had a blast.  What else can you ask for from a race?  Not much, maybe a Clydesdale division next year.  

I look forward to applying what I learned over the next 3 weeks and see how I can improve for my next race at Cross Fit Akron Duathlon.  

Things I learned/will be working on: 

1) Speed - need to implement for intervals and brick workouts into my training.

2) Transitions - I felt like a 3 legged dog trying to hump a football.  Lots of practice is needed. 

3) Ride to my strengths

4) Work on shorter/faster runs.

5) Lighten up. 

Congrats to everyone in this race.  It was insanely fast and some of those times were amazing for this course.  Especially in that weather.  

BEAL

Not only did we get an event shirt, but we also go a water bottle.  Thanks Bike Authority!

2012 Rite Aid Cleveland Marathon Race Report

There is so much I want to say about yesterday.  I don't even know where to start.  First off, I want to thank the Rite Aid Cleveland Marathon staff for holding another great race this year.  I also want to thank them again for allowing me to be a Official Marathon Blogger.

As the week approached, I began to grow more worried.  As each day passed, the forecasted temps increased.  Thankfully, the race started at 7am when the temps were in the high 60's.  Unfortunately, the temps would be building to the mid 80's during the race.  To battle the temps, I increased my electrolyte consumption throughout the week.  I was still worried as i'm a bigger runner and the heat effects me greatly during runs.  

Race weekend arrived and I had a great time meeting new people and visiting with friends who are very inspirational.  I know the race is getting beat up pretty bad over the $8.00 parking at the IX Center.  Seriously people?  Last year's expo had free parking, but people complained it was too far away.  This year it was much closer, but runners wanted free parking.  Unfortunately, there isn't the space downtown for an expo right now.  Even if there was.  You'd be paying more for parking than at the IX Center.  Please keep in mind the situation the marathon directors have before complaining about something as petty as $8 dollar parking.  

I woke up Sunday morning fresh and was ready to go.  My training and race preparation had gone flawlessly.  Probably one of the dumbest things I did was still run in my all black run outfit.  I agonized over the decision all weekend.  I knew the black would be hot, but I didn't want to break the "nothing new on raceday" rule.  Even though it was forecasted to be hot.  I was sticking to my goal of breaking under the 4 hour mark and if it got too hot.  I would try an PR under my best time of 4:37.  

When I arrived at the start line.  I was quickly able to find my friends and posed for these pictures.  Big thanks again this year to the Cleveland Browns for allowing us access to the stadium.  

I made my way to the corral about 15 minutes prior to the start.  They lengthened the starting area this year and it seemed to help a lot.  I bumped into a few more friends at the start and it was nice visiting with them prior to the start.  As the clock struck 7 and the start began.  You could already feel it getting warmer.  

The first 5K

I made the first climb up 3rd street and a quick right up the shore way bridge.  The runners were much better this year and I only bumped into a few people who were already walking.  I was able to establish my early goal pace of 9:00 through the first few miles.  As I approached the first water stop, worry began to set in.  My legs felt like lead and it felt like my feet were striking the ground harder than they should.  Hoping it was just taper rust I forged on. 

Through the 10K

Winding around some flat roads, I arrived at the 10K point.  At this point you could see the effects of the new corral system.  The roads were crowded, but not to the point where you were blocked by any runners.  The crowds were great and people were lined on both sides of the road.  I didn't pay much attention to them as my full attention was on my pace, heat and legs of lead.  I was through the first 10K at 57:57 with a pace of 9:20.  I was a little off on time from my goal pace as took it easy through the water stops.  My plan was that the extra fluid would pay off later in the race.  

Through mile 13.1

From the 10K mark through the half way point, the wheels began to fall off.  We made our way through the westside including Tremont, Ohio City, and made our way back downtown.  The temps were still rising and it was probably in the mid 70's at this point.  Mile 9.8 is where I first noticed a course change.  It was a steep decline followed by a steep incline at mile 10.  The hill itself wasn't anything that I would describe as a killer.  It was just well placed for hurt and with the heat, it felt like a mountain.  I was due for a GU so I walked the first half and took in my GU.  At this point I started to realize I didn't have the legs for sub 4 hours and began to calculate out what I needed to do to achieve a PR.

After the hill I made it to the mile 11 water stop.  I slowed down and as I grabbed my water.  I looked down and began to feel dizzy.  I nearly fell over.  Quickly recovering, I went to into panic.  Did I almost pass out?  What is wrong?  What the hell is going on?  I'm at mile 11 this can't be happening!!!!  My mind began to race.  I made my way up the bridge back to town and you could begin to see the casualties of the race as the bridge was littered with firetrucks and ambulances.  

I made my way back to town realizing I was in for a long day.  I started harboring thoughts of dropping out.  I could save my legs and quickly register for a marathon next week in Buffalo or later in Canton.  I decided to just finish what I started and devised a run/walk plan.  I did see fellow marathon blogger and good friend Jessica Bagwell at mile 12.  I made it to the halfway point in 2:07, which was 12 minutes off my goal pace. 

Halfway through 20

As I approached East 9th Street I began to feel worse.  My cramps were getting more frequent and I was still fighting bouts of dizziness.  It was an odd time for me as I had never been faced with this decision before.   Should I stop?  Can I run/walk this out?  My heart rate is at 185 and I have not seen it below 160 since mile 5.  Can I die from this?  These were all things that were all running through my head.  I honestly wanted to quit.  It was when I reached Euclid, that I decided to go for it.  My reward? A death march done Euclid to the MLK.  The temps at this point had to be well into the 80's.  I couldn't run more than a 1/4 mile before I cramped up.  I ran into Matt who is a Ironman and TNT coach for this event.  He walked with me for a bit at mile 14 and provided me with the inspiration I needed to keep going.  The death march continued done Euclid as there was no shade and I was frying in the sun.  My cramps continued to get worse and my walks got longer.  My feet began to swell really bad and felt like they were about to burst out of my shoes.  Once I reached the MLK, there was more shade and I was able to run a little more.

Still fighting cramps and dizziness I continued on.  I was taking on massive amounts of water and power ade at every stop.  I couldn't keep hydrated as my mouth was completely dry minutes later.  I began to worry if I was going to make it.  I began to struggle to keep my emotions in check and was fighting back tears.  I couldn't believe all my hard work training was for nothing.  The heat and miles were breaking me down.  I found myself questioning what I did to deserve this.

Mile 20 through 25

I made a left and hit the bike path.  Hoping the breeze off the lake would help, I tried to run it.  I made it half way and boom, cramps.  This time the wouldn't go away.  I could barely walk.  Somehow I forged on.  As I climbed off the path into the road portion.  I heard the race had gone from yellow to red.  At this point I just wanted to try and finish without suffering a heat stroke.  Even if it meant walking the remaining 4 miles.  I ran into Matt Oravec again at mile 24.  A special thanks to him for walking with me and sharing some of your salt tabs and water.  I helped a ton.  At this point of the race the heat index was at 100.  I don't even want to know what the road temp was.  I am sure it was something sticky on the road, but it could literally hear the bottoms of my shoes sticking to the ground.  If I didn't know any better.  I would have thought they were melting to the ground.

Coming towards the end, the volunteers were counting down the blocks to the next water stop.  It was nice as it helped gauge your effort.  I had been waiting all day to reach the mile 25 water stop.  The water stop at mile 25 was the Autism stop created by Christian Heller and his wife Kelly.  Also waiting for me were my good friends Jill and Rikki.  I know they didn't believe me, but seeing everyone at mile 25 is the ONLY reason I continued.  They work so hard in their efforts that day and with their work with Autism.  Their inspiration kept me going.  I was so happy to seem them that I immediately began to fight back the tears when I saw the Go BEAL signs.  Some quick hugs and a chugging of a Summer Shandy and I was on my way again.

Christian aka Richard Simmons at the mile 25 water stop.

The finish.

The motivation and hopefully the beer I got at mile 25 gave me the energy to jog out the last mile.  I was so thankful to see the Galleria and I made the right turn and down the hill I went.  I reached the finish line and it was very emotional.  I was happy to survive without injury, but I was also sad.  You could hear ambulance sirens constantly for the past 2 hours and I felt bad for all those who didn't make it.  I also struggled with disappointment and shame.  I invested 143 hours this year into training and it was all ripped away by my cramps.  I do hope someday I look back at this as more of an accomplishment in the fact that I fought through a mountain of adversity versus the disappointment of not reaching a goal.


Thank you again to all the Rite Aid Cleveland Marathon staff and all the volunteers.  No event is perfect for everyone, but keep in mind that they are trying to give over 20,000 runners a perfect experience and they do a great job.  I would recommend this race to anyone.

I also want to thank everyone for their support through my training and via this blog.  You guys have been a great help and I greatly appreciate it.

My favorite post race tradition.

All black Nike Running cookies from Kristy Hill

Show me the baby

This year I feel like I have failed as an Official Marathon Blogger.  I really haven't posted any informational or inspirational posts.  I'm not sure exactly why, but I just wasn't able to come up with anything good.  Hopefully I haven't disappointed too many people.  I did think of something today and I thought I would share it with everyone.

Ever since the weather forecast posted.  It seemed like you could divide the runners into two groups.  Those that are freaking out and those who say the race is early and it won't be that bad.  Regardless, its gonna be hot and its not going to be easy.  At first I was in the freaking out group, but now I am a new third group i'm calling the:  Bring it on group.  

Atleast it won't rain like this.

Why the change?  Well, I decided I can't change the weather.  It is what it is.  What I can change is my attitude is and my preparation.  The heat may slow me down on Sunday, but you can bet I will fight the conditions with every stride.  Its going to be a battle on Sunday and I am ready for that battle.  

For those of you who didn't know.  I was fortunate enough to play baseball in college.  When my coach thought you were mentally week.  He would always yell....

DON'T GIVE ME THE LABOR PAINS.....SHOW ME THE BABY

What he meant by this is don't stress about the effort.  Just get the job done.  This is the attitude I will have on Sunday.  I'm not going to spend time stressing about the adversity.  I going out there Sunday morning and I'm gonna run my ass off for 26.2 miles.

IMPROVISE AND OVERCOME

Half marathon last year in the low 90's.

Rite Aid Cleveland Marathon Training Recap

I thought I would write a quick training recap as I'm basically finished with marathon training as of today.  I'll do a quick jog on Saturday to take the legs out of recovery mode and knock the rust off.

Overall, I couldn't be happier with how training went.  Sure, I had my moments and pains like everyone else, but I was basically injury free for the past 18 weeks.  Last year when I first started training for my first marathon, this is how I pictured it would be.  This year has gone much better.  The weather for the most part was good.  Though, I think March and Aprils weather patterns were switched.  I did get a total of three 20 mile runs in and each one I improved my time and this has helped my confidence a lot.  Even though I've lost 18 pounds already this year, I had hoped to be lighter on race day.  Regardless, I feel much more prepared for Sunday than I was last year.

Below are my 18 week training totals:

Total miles:  1,326

Running:  646 miles at a 9:16 average pace.

Cycling:  678 miles at 17.6 mph

Swimming:  1 mile

Time invested in training:  140 hours 43 minutes and 27 seconds.

Cals burned 132,347.

Music Monday

Trance is one of my favorite genres of music and i'm surprised it has taken this long to share one of my favorites.  It is a great uplifting song and a blast to run too.  The song is called, Black is the new Yellow and it is by Super8 & Tab.  Enjoy

Rite Aid Cleveland Marathon - Week 16 training

Week 16 was another good week for me.  This was my first taper week as I begin to heel up for the big race in 2 weeks.  After last weeks 20 miler and 8 miler in a 24 hour period.  I decided to place more focus on cycling this week.  By doing this, I am able to keep my fitness level up while giving my joints a break. As a clydesdale, my joints take a beating on 20 mile runs and I like to give them a break after that long of an effort.  On Wednesday, my workout turned into quit the rage run/ride.  It turned out to be good though, as I have a few duathlons planned in the near future and was able to gauge where I am at with my multi-sport fitness.  The rest of the week was spent resting and preparing for the Indy Mini Marathon.  I won't go into that now and should have my race report up within the next week or so.

This week will be a continuation of my taper.  I have some ideas in place for what I want to do.  Some of which are a little unconventional.  I haven't finalized my decision yet, so you will have to tune in next week to see what I decide.

I am a massive race fan and couldn't pass up the chance to pose next to an Indy car at the race expo.

Monday

20.26 mile ride at 16.8 mph

Tuesday

21.64 mile ride at 18.1 mph

Wednesday

Brick

31 mile ride at 22.5 mph

2 mile run at 7:30 pace

Thursday

Rest day

Friday

Rest day - travel to Indianapolis

Saturday

Indy Mini Marathon

Sunday

Rest day - travel back to home

Miles:  88.02 miles

Calories burned:  5,205

Time:  6:08:11

BEAL

Music Monday

Since I will be racing this weekend.  I thought I would share two songs with you since they are related.  I like to make a new mix for every race I do and I start them all off the same.  The first song is always Ecstasy of Gold.  It is the intro music for Metallica.  The song is a classic instrumental that I think is perfect for the start of any race.  My next suggestion is my all time favorite song.  It has been my favorite since the first time I heard it and I doubt I'll find a song I enjoy more.  That song is Blackened by Metallica.  I include it in most of my run mixes, but I put it closer to the end.  This video is the live version with the Ecstasy of Gold at the beginning.

Rite Aid Cleveland Marathon - Week 15 training

Week 15 is now complete.  The hard work is done.  It is time to taper, rest, and prepare for the big day in 3 weeks.  First off, this has been another great week.  I couldn't be happier with how my training has gone in 2012.  Last year was a struggle and I learned a lot.  I was excited this year to not only apply what I learned through training, but also through the marathon.  This week was my 3rd and final 20 mile run.  I continued my improvement with each one.  My first was 3:12, the second was 3:09, and Saturday I busted out 3:00!!!  I couldn't believe it.  It was a full 1:36 per mile pace better than what I raced.  This race was a huge confidence booster for me.  I know all runners pick up time from their long runs to the race, but I always worried I would not be able to run 9 minute miles on race day.  On Saturday, that is exactly what I did.  So, I am ready to rock.

This next week will be the start of dialing it back.  The temps here are going to jump this week to the high 70's.   We haven't had temps like that since early March.  I had planned on riding a lot this week as I wanted to not only get work in, but give my joints a break from the pounding from running.  Part of me thinks I may be better off running as it will help me get used to the heat.  Not sure what I will do yet.  I'll see how the legs and make a decision then.  This weekend I will be heading to Indianapolis Indiana for the Indy Mini Marathon.  It is the largest half marathon in the United Sates.  It is a race from downtown Indianapolis to the Indianapolis speedway.  Once you make a loop around the track, you head back to downtown.  I am not worried about a PR as I will not be passing up the opportunity to kiss the bricks!!



Monday
Rest day

Tuesday
5.00 run at 8:51 pace

Wednesday
26 mile run at 17.6 mph

Thursday
5.01 run at 8:44 pace

Friday
Rest day

Saturday
20 mile run at 9:01 pace

Sunday
7.75 mile recovery run with @clecraftbeerrun

Miles:  70.78
Time:  7 hours 37 minutes
Cals burned:  7,053

BEAL

Music Monday

Sometimes when building a run mix you need a power song.  A song that really lights a fire and gets you going.  This song has been a favorite of mine and I place it at the end of all my playlists.  Its a banger for sure.  The song is Poison by Vagabond.

Rite Aid Cleveland Marathon - Week 14 training

This turned out to be another great week of training.  I am really satisfied with how things have gone lately.  The weather warmed up a little this week and I took advantage by getting some quality miles in on the bike.  The good news of the week is that my favorite bike/hike path re-opened.  I mainly use it for my long runs and it had been closed for the past 5 weeks while new bridges were installed.  I also had my last swim lesson this past Thursday.  Having private lessons helped a lot.  I still have a lot of work to do and i'm looking forward to focusing more on swimming while I taper for the marathon.

This past Friday, the Cleveland Marathon announced a partnership with Coca-Cola.  They also announced that they electrolyte to be provided would be Mountain Berry Blue Powerade.  My first thought was, thank goodness for no more lemon lime.  Lemon Lime flavoring has always made me sick to my stomach while exercising.  My next thought was Mountain Blue Berry??  What an odd choice.  I went to the store on Friday and stocked up on it and began training with it on Saturday.  Immediately, I could see why it was chosen.  It is a real light flavor and is actually nice while running.  I think this flavor will be appreciated on race day.  The best news is that it does not give me any stomach issues.  It will be nice to finally be at a race that I can take in more electrolytes.  In the past, I've taken in more GU and water to compensate.  

Saturday was a lighter long run for me.  My plan called for a 15 miler to help recover from last weeks 20 miler.  I was excited to get back on my long run route, but not excited about the weather forecast.  Rain and cold temps had been forecasted all week.  I ended up getting lucky as the hard rain had stopped by the time I started and was only misting through the morning.  I felt really good through the first 7.5 miles and even ran in too fellow #Dirtyrunner Christian.  He is currently training for the Indy Mini Marathon and Cleveland Half Marathon.  At the half way point my average pace was 9:08 per mile and decided to push the pace a little as I felt good and wanted to work on running my race pace.  I continued to run well and picked up on speed as the miles went by.  I finished with an average pace of 8:56!!!  I've done half marathons under 9 minutes per mile, but I've never done a long training run that fast before.  I couldn't be more excited with how it went.

This week is the beginning of the end as my miles during the week start to taper off and I have my last 20 miler this Saturday.  The weather is looking pretty cool again and they are focusing for 2-4 inches of snow tomorrow.  So, I doubt I will be able to get in a lot of bike miles this week.  My plan does call for 2 off days this week.  I can't remember the last time I had 2 days off in a week.  It will be nice to rest up the legs a little before Saturday.  

Monday

Rest day

Tuesday

6.10 mile run at 8:52 pace

4 mile recovery ride at 16 mph average

Wednesday

26 mile ride at 17.6 mph

Thursday

Swim lesson

5.00 mile run at 8:52 pace

Friday

25 mile ride at 17.4 mph

Saturday

15 mile run at 8:56 pace

10 mile recovery ride at 17.2 mph

Sunday

8 mile run at 9:22 pace

Miles:  99.50

Calories burned:  7,982

Time:  9:23:29

The marathon shoes.  I began breaking them in this week. 

Music Monday

Another Monday can only mean one thing....more music!!!  I have a pretty odd taste in music as I am not only a huge fan of uptempo dance music, but I am also a big metal fan.  I  really enjoy listening to both while I run.  The past 2 weeks I have recommend some new house music I've found and I thought it was time to make a metal recommendation.  This song is old school and one of my favorites from the 90's.  I love listening to it while I run and place it towards the end of my race mixes as it always gives me a boost when I am struggling.  The song is called In My World and it is by Anthrax.  Enjoy!

Rite Aid Cleveland Marathon - Week 13 training

Who knew how aero tomato wheels could be.

Lucky number 13!!  This week got off with a rough start.  My legs felt dead on Tuesday and were not much better on Wednesday.  Finally, by Saturday they were feeling somewhat back to normal.  Besides the fatigue, I had been fighting a tight achilles all week.  I switched brands of shoes 2 weeks ago and when I switched back on Saturday.  The tightness went away.  Good news is that I have spare pair that is brand new and I can break them in for the marathon.  Overall, I am pretty happy with how the week went.  I did my 2nd 20 mile run this weekend 3 minutes faster than 2 weeks ago.  I even ran my marathon pace from miles 10 through 15.  I was feeling so good that I got stupid and skipped my GU at mile 15.  I ran out of gas on the next climb and lost pace the rest of the way.  Thursday was my 3rd swim lesson.  I'm now working on getting my shoulders properly rotated when getting air.  Its really challenging getting everything straight.  There is so much to remember while trying not to drown.  

Week 14 will be much more of the same.  Lots of running, cycling, and swimming.  My long run this week is 15 miles.

Monday

Rest day

Tuesday

6.00 mile run at 9:19 pace

Wednesday

8 mile run at 9:14 pace

Thursday

Private swim lesson

5 mile run at 8:57 pace

Friday

21 mile ride at 14.9 MPH average

Saturday

20 mile run at 9:31 pace

Sunday

8.00 mile run at 9:14 pace

20 mile ride at 17.9 mph

Totals

Miles:  94.35

Time:  10 hours 43 minutes

Cals burned:  9,324

Weight loss:  1 lbs lost.  YTD loss is 18 lbs.

Proof I have the best fans in the world.

Music Monday

Don't have a case of the Mondays cause its Music Monday!!  This week I am gonna recommend another house track.  The song is called Together and it is by Dj Chuckie.  I've been running to this one for 2 weeks now and it is a good one.  Enjoy!!

Rite Aid Cleveland Marathon - Week 12 training

Happy Easter everyone!!  I hope everyone is enjoying some quality time with their families.  This was another good week of training for me.  It was one of my shorter long run weeks and I was off Friday.  I took advantage of it by doing some hard bricks.  Our weather has continued to be really good.  You know you are having a mild Spring in Ohio when it is 50 degrees and it seems chilly.  We've really been spoiled this year.  It was a fun week as I got out for runs and rides.  I also spent some quality in the pool.  I am currently working on the breast stroke.  My trainer feels it will be necessary if when I get off course in open water.  Now, I will be able to pop up and see where I am at without losing momentum.  So, I am working on that as well as my freestyle breathing.  My breathing is getting much better, but now I am getting water in my ear at times.  So, trying to figure that out.

This week will be a big week.  Next up is my second 20 miler.  I was thinking to myself while running this past weekend and realized this week begins a critical 3 week period.  My training plan calls for 20 this week, then a 15 miler, and then a final 22 miler.  So, I've got 3 weeks before its time to start dialing it back.  I really really want to run well and do something special on 5/20.  So far I think I have put myself in position to potentially do that, but I need to take it to another level the next 3 weeks to really finish strong.  I can be my own worst enemy sometimes, especially when it comes to 20 mile runs.  I am not going to let myself dwell on it and focus on the positives.

Wore the BMC kit on Saturday's ride.  Good thing my ride when better than Thor's did today. 

Monday

Rest day

Tuesday

6.13 mile run at 8:56 pace

Wednesday

6 mile run at 9:02 pace

12 mile ride at 19.2 MPH average

Thursday

Rest day

Friday

13.1 miles at 9:05 pace

11 mile ride at 16.3 MPH average

Saturday

8 mile run at 9:01 pace

16 mile ride at 17.5 MPH average

600 yard swim

Sunday

6.13 mile run at 9:13 pace

600 yard swim

Totals

Miles:  78.51

Time:  8 hours 21 minutes

Cals burned:  7,809

Weight loss:  1 lbs lost.  YTD loss is 17 lbs.

Rite Aid Cleveland Marathon - Week 11 training

Wow, what a week this was.  My plan going into this week was to focus on running.  On my long during week 10.  I was not happy with the amount of effort it took to run the pace I was at.  Most likely it was the humidity, but I was heavy on the cycling that week and I didn't want to leave anything to chance for that being the reason.  So, I primarily just ran this week.  It also was my first 20 miler of my training.  Each day the weekend grew closer, the more I began to worry about it.  My training this year has been going much better than last year, but I was still worrying.  I started out my run at an easy pace running the first 16 in the 9:40-9:45 range and decided to run the last 3 hard.  The last 3 miles I managed 9:24, 9:11, and 8:35.  The best news is that I finished the 20 miles with an average pace at a full minute faster than my pace during last year's marathon.  Needless to say, I've been floating on cloud 9 ever since.  

This week I will be mixing it up with running, riding, and swimming.  I have a light long run of 13 miles this week and will probably add in a few 8 milers.  

Monday

5.01 mile run at 9:23 pace

Tuesday

6 mile run at 8:55 pace

Wednesday

8 mile run at 9:25 pace

Thursday

30 minute private swim lesson

Friday

3 mile run at 9:12 pace

Saturday

20 mile run at a 9:38 pace

Sunday

25 mile ride with an average speed of 17.6 mph

Totals

Miles:  67.31

Time:  8 hours 1 minutes

Cals burned:  6,544

Weight loss:  0 lbs lost.  YTD loss is 16 lbs.

BEAL

Music Monday

As the marathon grows closer and I begin building a playlist for that race.  I decided to started sharing some new/favorite running songs of mine.  So, check back every Monday to see what I'm running too now.