Jailbreak 5k - Race Report

This was the 2nd straight year I will have done this race. Not only by choice, but I also kind of had to do this race again this year. Last year I was fortunate enough to have off this weekend to do the race with Sarah and the girls. This year, I was not so lucky. The race was right in the middle of my rotation. The race is put on by the Waushara County Crime Stoppers and all proceeds go towards their program. Waushara county is the direct neighbor to the West of Winnebago County. It is run in Wautoma which is where the Waushara County Sheriff's Office is housed. Along with a 5k they also host a half marathon, full marathon, and a kids fun run. As part of the 5k they also do what's called the Bloodhound Challenge. This is considered a "race within a race," as they call it. This is a separate race for any law enforcement officer, either as patrol or corrections. As part of this separate category, they offer a traveling plaque. I was fortunate enough to win this award in 2012 with a time of 18:07. The trophy has been displayed for the past year right outside the Sergeant's Office at our department. After winning the award last year, it pretty much meant I had to do this race this year, no matter what to defend the title. The race is hosted in a small rural city in central Wisconsin. All the routes from the 5k up to the full marathon are on back country roads. It's definitely unique. The post race spread is one of the best for a 5k. They not only offer the usual bagels, bananas, oranges, apples, and water, but they also offer a full meal consisting of hot beef or turkey sandwiches, potato salad, muffins for dessert and a choice of soda. Above all, the race organizers and volunteers are some of the best around. There is definitely a small town feel to the race that you really don't get at other races. I would recommend adding this race to your schedule in 2014.

Training Plan

I probably sound like a broken record when I say this, but I have not had any specific training to peak for this race. The ideology behind it, is the fact that I am in the thick of training for the Green Bay Marathon in a few weeks, not to mention a full Ironman triathlon in September. In the grand scheme of things, a 5k is just another opportunity to get a high intensity workout done, instead of doing intervals or a tempo run at home by myself. Even as I say that, I must admit, I did make minor adjustment to my training plan leading up to the race. The race was run on a Saturday morning and with using this race as another workout, there is no taper or rest considerations when structuring my training plan. The 4-5 days leading up to the race included a few intense and long workouts due to my off days falling in the middle of the week leading up to the race. Tuesday I was stuck at court literally all day which forced me to do an intense 40 mile bike ride late into the evening concluding right before sunset. The very next morning, I did my longest run of my training schedule of 22 miles. Not only was it a 22 mile long run, but the final 12 miles were done at my goal pace which made the run very demanding. On Thursday, I had a long swim followed by a 20 mile bike. I had little time to fully recover from the 40 mile bike and 22 mile long run, so on Friday (the day before the race) I did my 20 mile bike ride in my basement on the trainer. I also did this because of the forecast of light rain in the morning. So instead of riding 20 miles outside in the cool rain, I did a steady ride for an hour on the trainer at a light to moderate resistance. On Sunday, the day after the race I have a 4 mile run followed by a strength session on the schedule. The run will be a light recovery run, with no intentions of running hard. I also adjusted my original plan and moved my Monday afternoon bike to Sunday afternoon for child care reasons. There is also a good chance of rain throughout the day on Monday, so it just happened to workout and fit into our family's schedule. My hope is that I am not too sore from the 5k that the soreness compounds itself on top of my run and strength session on Sunday, that my 15 mile easy bike ride is just a disaster waiting to happen.

Day/Night Before the Race

As I mentioned before, I was scheduled to work the night before the race. I actually had to work both Thursday and Friday night before the race. The 5k race didn't start until 9:00am which is kind of late, but it worked out since I worked until 6:00 and it's a 45 minute drive from my work. I knew it would be a LONG day with the race not starting until 9 and then waiting for the awards ceremony after and then needing to drive back home which is at least an hour drive back to my home. I was planning on being up until at least noon on Saturday. To help prepare for this odd schedule, I stayed up late on Friday morning after working Thursday night. I went to bed shortly after 11am on Friday morning and slept until 7pm. I worked a normal schedule of 10pm-6am and then changed right at work. I ate my regular snack at 4:30am of a yogurt with berries, Lara Bar, and a baked sweet potato. I eat that same combination every morning to top off my glycogen stores before my usual morning workout. My buddy from work was also running the 5k with me so I had to swing up by his house to pick him up and we were on the road shortly after 7am. We got to the race venue shortly before 8am and picked up our race packets, which included a nice long sleeve technical t-shirt and a nice water bottle. I had a water bottle with sport drink that I sipped on throughout the drive to the race. At 8am, 1 hour prior to the race, I had a 170 calorie Luna Bar, just to finally top off my fuel stores.

Getting to the Start Line

At 8:30am I started my warm up. I ran a portion of the course at an easy pace. Honestly, it was tough to get moving after sitting in a car for almost an hour and half and I was starting to get pretty tired and part of me wished I was in bed. But, either way, I started my warm up and slowly woke up and started feeling good. After the first mile, I stopped to do some dynamic stretching (leg swings and lunges), after my dynamic stretching I finished my warm up with some easy jogging with some short sprint pick ups mixed in. My warm up ended up lasting just over 2 miles. After my warm up I headed to the start line and I immediately got an adrenaline boost and I was no longer tired, but excited and ready to race.

Miles 0-3.1

As I was standing around waiting for the race to start I was looking around for any potential competition. I knew right were the other law enforcement racers were and knew right were the one of the guy was who took second place in the Bloodhound Challenge last year. My other observation was I didn't immediately pick out anybody who APPEARED to be a threat. Now, don't get me wrong, appearances can be deceiving. But, I thought maybe, just maybe I would have a chance to win this race outright, or at least place in the top 3 overall. As soon as the gun went off, I was out at a good pace. I was running stride for stride with another female, who I must say, surprised me and had me questioning if she would win the race and beat me. She was ahead of me by a step and I stayed right on her heels for the first tenth of a mile before her initial pace fell back and I continued strong with my initial pace. The route was more or less a large square. There was a slight Southwest wind, but since the route was pretty circular, the wind was not a huge issue other than being a mental struggle. After passing the girl who started out ahead of me, I was in the lead and immediately made it my goal to not give it up. I continued to push my pace and not allow myself to fade. There is one section of the race where you run Southwest for about a third of a mile and turn around to head back to the finish line. It was at this point where I was first able to see exactly what type of lead I had over 2nd place. I had a lead I guessed of 20-30 seconds over 2nd place. In 2nd place was a corrections officer from Waushara County. He was the guy that won the Bloodhound Challenge in 2011 and took 2nd in the race for the title in 2012. Seeing him on my tail, really made me push in the final mile. I was able to dig deep and really push down the home stretch. According to my Garmin watch, I was running at a sub 5:00/mile pace during the final tenth of a mile. I crossed the finish line in 17:49, a new PR (Personal Record). My previous PR was 18:00, which means I took 11 seconds off my previous PR, or about 4 seconds per mile faster. It has been a goal of mine for the past couple years to run a sub 18 minute 5k. I was ecstatic not only to place 1st overall for the first time ever in any race but to also crush my previous 5k PR. Below is a link to my GPS Watch Data.

Jailbreak 5k by brewcrew0031 at Garmin Connect - Details

Post Race

After the race I was able to hang out near the finish line and wait for Bob to come across the finish line. He came across 4th overall. We hung around and snacked on the post race goodies, including the post race meal. We were both absolutely exhausted from working the night before, but stuck around for the awards ceremony. They did not separate the overall race winners from the age group winner, so I walked away from the race with 3 awards. I took home a 1st Male Overall Plaque, 1st Place 20-29 Age Group, and the Bloodhound Challenge Winner. Bob placed 1st in the 30-39 Age Group as well.

Bob and I with our awards.

Other Notes

It was a great morning and had beautiful weather for a change. I believe this was the 5th anniversary of this race and in the previous 4 years of the race they have not had good weather, or so I've been told. I know last year it was cold with sleet and rain. The weather just leading up to race day was not so cooperative either. It has been a cold, wet, and just generally miserable spring. So when I first saw the forecast for the weekend showing temperatures in the 60's with sun, it made me both happy and excited to race in nice weather. Race time temperatures were near 60* with a light breeze. It was so nice to race in shorts and a t-shirt and be able to hang out in the same clothes without freezing.

Lessons for Future Events

I don't know what I will exactly take away from this race to be honest, other than the fact that I now know I can run a sub 18 minute 5k. I realize that I probably won't go out and place 1st overall in many other races, but it did give me a new level of confidence knowing I do have the ability to. I again did a longer than normal warm up. I did not run the full 5k course as I did in my last 5k, but probably would have had I not be tired from working the entire night before.

Looking Forward

I guess I can consider this to be my official start to my race season.  Next week I have my first multi-sport event with the Paper Discovery Duathlon on Sunday, May 5th.  After that race, my taper immediately begin following that race.  Then the Cellcom Green Bay Marathon is 2 weeks later on Sunday, May 19th.  But, as for now the rest of the week following the Jailbreak 5k I have a couple of key workouts.  First, I have my final Yasso 800 repeats (Article about Yasso 800's).  I have a 10 mile run consisting of 10, half mile repeats.   Then on my off days I have a 50 mile bike and a 12 mile run.  Yet again, its right back to the grind after the race!

Rounding the corner just before mile 2.

Bob rounding the corner just before mile 2.

Another picture just before mile 2.

My 1st Overall Male Plaque.

A photo op receiving the Bloodhound Challenge Award.

The Truth Behind The Training - Cycle 15

When I signed up to do the Ironman in September, I made a set of "rules" for myself to follow throughout my training schedule.  "Rules" might not be the right word to use, guidelines might be better suited.  As soon as I had finished my training plan, I created a binder.  I spent some time putting together this binder, which utilized page protectors for all the pages and I even used up all our color printer ink printing every page in full color.  Inside this binder, I have my daily training plan, swim workouts, strength workouts, motivational quotes, and various articles I have found throughout the years regarding training and racing Iron distance races.  But the very first page is my set of rules/guidelines.  Some of the rules on this page include, "Expect hard days and work through them.  Don't give up and don't give in."  "Know that you are beginning a very long journey that will test your mental and physical toughness.  Expect it to be hard as hell and don't think for one second that it's going to be easy."  "Train and live the life of a truly devoted triathlete and leave no room for regrets or excuses come September 8th, 2013."  But right near the top of this list reads, "Enjoy time with your kids and wife and make time with them."  It seems that I have lost sight of this bullet point.  Or I should have written it, "Enjoy time with your kids and wife and make time with them around your training."  It's sad, but that's how it's been, and more times than not, that's how it has to be.

I am starting to think I had a false sense of reality back when I signed up for this endeavor.  But, I am just as new to this level of training as my family is to having a dad train for an Ironman.  So, honestly, I had no idea what to expect going in other than my training volume would increase.    I had trained hard in the past, I have done years with 2 marathons, one in May and the second in September; all with a half Ironman sandwiched between in June.  I have been racing when I can for the past 6.5 years.  Along with racing comes the inevitable hours of training.  You simply cannot walk into a marathon or triathlon without some level of training.  My educational background in exercise and sports science has given me a good grasp on training and building a successful program to obtain my goals.  As I have said countless times on this blog, an Ironman has always been at the pinnacle of my goals.  But, I never wanted to simply jump into an Ironman, I wanted to build up to one.  I wanted to build on my previous race experiences and build on my annual training.  Ultimately, it was as though I have been training for this years Ironman for the past 5-6 years.  So, it's not like my family isn't used to me training.  But, maybe that's not the issue...

I have just completed my 15th cycle of training.  I'm Officially half way through my training plan.  In everyone of my previous posts, I have talked strictly about the joys and positives of my training and my life.  However, it would be deceptive and misleading for me not to talk about the truth in the struggles that this endeavor has taken on my family life.  And truthfully, it extends way past my family, but to my extended family, friends, and even to some extent work.  Truth be told, and this may come as no surprise to others, but signing up for this Ironman is the single most selfish thing I have ever done.  I knew that I would have to make sacrifices.  I was 100% willing to make those sacrifices.  In fact, in an odd way, I was kind of looking forward to making those sacrifices.  In my eyes, I knew that the sacrifices I would be making would better me in the long run and make me a stronger triathlete.  I knew that I had to make a ton of sacrifices when I signed up.  But the truth of the matter is I am not the only one making sacrifices.  My wife and kids are also making sacrifices.  Unfortunately for them, the sacrifices that they are making, are not only to benefit solely me, but there is no reward for their sacrifices in the end.  I make the personal decision to sign up for this race and in the end I am the one who gets to reward of running in the 2013 Ironman Wisconsin and hopefully gets to be called an Ironman Finisher.  My wife and kids however get to be rewarded that day by getting their dad/husband back.

The difficultly with training for an event like this compared to a marathon or other shorter distances is the inflexibility in the training schedule.  For instance, in this cycle alone my off days consisted of a 2600m swim followed by a 3 mile run, the next day was a 40 mile bike ride, and on the final day was a 22 mile long run.  In the past, my off days would consist of one long run, a shorter bike or swim, and typically and off day for recovery.  There was a ton of flexibility in the scheduling.  I could move my run on any of my three off days.  It was relatively easy to take a weekend camping trip or go visit friends in Minnesota if we wanted.  There was even a time or two where I did my long run immediately after a night of work, just to get it in and have some extra time on my off days.  But with Ironman training, everything builds on what was previously done, so there can't (or shouldn't) be a lot, if any, skipping, or cutting workouts short.  Hypothetically, if I were to do my long run a day early, I would have to find a way to schedule in a 40 mile bike ride on another day.  It's the ultimate domino effect, only the more rescheduling and skipping that's done, the bigger the hole you dig yourself into.  This is the exact dilemma I have put both myself and my family in.  Every single weekend of mine is booked with training this summer.  The tougher aspect of my training is that I only get one and a half weekends off a month with my job.  So when I have a Friday, Saturday, Sunday off, its booked with training.  When my weekends fall on weekdays, it's a complete other issue.  My wife works a typical job, Monday through Friday.  So, when I'm off from work on a weekday, she's at work and I am at home with our two daughters.  I need to try to find additional help with child care simply for my training.  If I opt to bring them to my aunt's house (their day care) it's costs us more money.

In the past my wife's family try's to book a weekend camping trip at some state park or other campground throughout the state.  In the past I have had no problems going and have always been able to do some sort of impromptu training while we were camping.  Whether it be a moderately long trail run or a bike ride, I usually never had an issue working some type of training into the trip.  This year, of my only weekend "weekends" I have key training sessions scheduled.  I am unable to work it out to be able to go along with my family to the camping trip.  My unwillingness to go, leaves Sarah with two choices, first, she can go and be a single parent bringing 2 kids under 3 to a weekend camping trip, or to simply not go.  Sadly, this isn't the only instance of my training directly having a negative impact on our life as a family.  It is just as difficult to schedule small day trips that we have always done in the past that have never been an issue.  Simple things such as going to a Brewer's game, going to the Milwaukee County Zoo, or spending the weekend at an indoor water park.  These are all things that have become just that much more difficult, or are being put on the back burner for the year.  It's hard, it really is.  I love my wife and kids to death.  They know how important this race is to me.  But they have been making sacrifices for me and my racing for the past 6 years.  It seems as though this is the race that just became too much for us to handle.  They say hind sight is 20-20 and looking back, maybe I shouldn't have signed up for this race at this point of my life.  Maybe I should have waited until the girls were older.....

And it's not just my family, but it directly effects my friends, and all for the same reasons.  But along with the schedule conflicts of my training schedule, now it seems that any free time I do have, I would much rather spend it with my daughters and Sarah.  I shouldn't sound as though I am defending my decision, because I will place my family over work or friends no matter what and will continue to do so.  The truth is, this training consumes you, it consumes your time, your efforts, your thoughts, and in the end, after the race has come and gone, I can't and wont forget the sacrifices my daughters and my wife have made to make my dream come true.  I'm not 100% certain what 2014 will bring, but I know one thing, my racing and training will be cut dramatically.

Brief Recap

This past cycle was a scheduled recover cycle.  There was only one two-a-day training day and my volume saw a decent cut.  My big workouts throughout this cycle included a 9x800m interval run which lasted a full 9.25 miles, a hard 40 mile bike ride, and my final long run leading up to the Cellcom Green Bay Marathon of 22 miles.  During this cycle I also added one additional workout; a 3.1 mile run, or a 5k.  This was not an organized event per se, but a fundraiser I chose to partake in to benefit those impacted by the bombings at last week's Boston Marathon.  All things considered, it was one of my proudest moments as a runner/endurance athlete.  I stumbled upon this opportunity on the Runner's World Magazine website, where they had a list of various activities, events, and fundraisers to support those impacted at the Marathon.  I found a link for a "Virtual 5k" organized by New York City Runs (www.nycruns.com).  The cost was $25 and 100% of the proceeds went directly to The One Fund.  I signed up that day.  The procedures were simple.  You simple go out and time yourself on your own 3.1 mile route on your own time.  You had to complete your 5k by the end of the day on Monday April 22nd.  Then you electronically submit your race time.  Obviously, there is an element of honesty to this event, but the overall purpose was not to promote competition, but to raise funds for the Boston Community.  They did not post any race times, but randomly drew a male and female winner to receive free entry to a years' worth of races that were put on by New York City Runs.  The prize in itself would be fantastic, if I lived in the NY area.  But, it didn't matter, I did it for the City of Boston.  I was able to recruit a couple others to join me in supporting this cause and run with me; my father (2 time Boston Finisher), and my co-worker Bob Zill (aspiring Boston Qualifier).  I organized a run on Monday April 22nd at 1:50pm CST, exactly one week since the first bomb went off at the finish line.  I all met at Stone Cellar Brew Pub, which is a local brewery/restaurant in Appleton.  It also happens to be my favorite bar, restaurant, and have some of the best craft beer I've tried.  Below is a link to my Garmin website with our run route.  We did not go out shooting to set a record pace by any means.  It was more of an opportunity to enjoy each other's company and just get out and run for the sake of running.  My dad and I both wore our 2011 Boston Finisher shirts, and I borrowed a Boston technical t-shirt I bought will out in Boston for Bob to wear.  I also dug out my race bib from the 2011 race and wore it during our run.  After the run we went to Stone Cellar for a few beers to remember those who lost their lives in the bombings.  It was a really neat experience I won't soon forget!

Runners for Relief Virtual 5k by brewcrew0031 at Garmin Connect - Details

Just finished our Virtual 5k!

My dad and I after our run.

Inside Stone Cellar, from the left; my dad, me, and Bob.

Favorite Workout

My favorite workout from this cycle would have to be my final long run before the marathon.  It was a race pace specific run and it was long.  I planned on running 22 miles, which is the longest I have ever run in training before.  12 of that 22 were to be done at or near my goal race pace of 6:50/mile.  My plan was to run 9 miles at a comfortable pace, then pick it up for 12, and finish with a slow mile for a cool down.  In the past I have always been able to wear my race day outfit at least once before the race.  This is just a little reassurance that I will remain comfortable in that outfit and I won't be susceptible to chaffing, scraping, or other nasty stuff that comes with repeating the same motion over and over again for hours.  My plan is to wear my tri suit from TheTriShop.com.  First, because they are my sponsor and I am partially obligated to wear their equipment at races.  Secondly, is because I am treating this marathon as a training run for my Ironman, so I want to know that I will be comfortable running a full 26.2 miles in a tri suit.  I do not foresee any issues coming up, but, hey, you just never know.  The weather was a cool 42* when I started my run, and I was not completely happy as I had full intentions of getting pretty cold, because I went out in my spandex shorts.  I still wore long sleeves up top though.  I did not take music, as I normally do not on my long runs, to help mentally prepare me for running without music during marathons, as I just prefer to not do. My run went flawless, difficult, but flawless.  I had no issues, no pains, no cramps, nada.  It was, however, one of the most difficult workouts I have ever done to date.  It was physically exhausting and mentally draining.  I finished the run with a final distance of 22.29 miles in a time of 2:42:29 or an average pace of 7:17/mile.  I would say my average pace during the 12 mile goal race pace portion was in the range of 6:50-7:00 which was right in the range of times I wanted to be in.  The session was had an extra challenge in that I had a hard 40 mile bike effort late in the evening the day before, leaving little recovery time between a long, hard bike effort and a very though race simulation training run.  I don't know if I will say that I am confident that I can run a sub 3 hour marathon yet, but realistically, I probably won't be until I do.  But, I will say that I am confident in my training leading up to the Cellcom Green Bay Marathon.

Moving Forward

My volume jumps right back to were it should be this week.  Now, the difference is my run volume will start to take hits and my bike and swim volumes will start to increase.  This is all done by design.  My intentions when I put this plan together was to focus on my run training early in the season, when biking and swimming outside are just not possible and then switching gears and putting running on the back burner after the marathon.  I do have a race schedule in the middle of my work week though.  The Jailbreak 5k is a small 5k race in central Wisconsin that is put on by the Waushara County Crimestoppers.  Waushara County is the county directly West/Southwest of Winnebago county.  The unique thing about this race is they have what is called the Bloodhound Challenge, which is a "race within a race."  It is a seperate race for any law enforcement professional, either in corrections or patrol.  They even have a separate traveling trophy they send to the winner to display within the winners department.  I was fortunate enough to win this award last year and now have to go back to defend my title.  Rumor has it Wauhara hired a new corrections officer that can put up some really strong 5k times, so we'll see if I can be lucky to win it back-to-back!  You can check out their website HERE, where you will even find a picture of yours truly!  :)

As always, thanks for reading and there is still time to donate to The One Fund or groups to support the victims of the Boston Marathon Bombings!

Be fast, be strong, and carry on!

Just before heading out on my 22 mile long run!

The "after" picture - elevating my legs to drain the blood after my long run.

Putting Life Into Perspective - Cycle 14

As I sit here and write this week's blog post, I have the national news on in the background.  Shortly after 2:00pm I got a call from one of my close friends from the Twin Cities.  She was concerned because she thought I was in Boston at the Marathon.  She first tried calling my wife, who didn't answer because she was busy at work.  That was when I first heard the news about the explosions.  I have been following it with an extremely heavy heart ever since.  I received about a dozen other phone calls or text messages from friends, family, and coworkers either concerned for my welfare thinking there was a possibility I was in Boston for the Marathon, or just wanted to make me aware of the situation and get my feelings on what was taking place.

Qualifying and running the Boston Marathon became my biggest goal when I first started running.  I held that race on a pedestal, above all other marathon races.  It was first run in 1897 and has been run every year since.  It is the worlds oldest annual marathon.  This year marked the 117th running of the Boston Marathon.  Not anyone can run in the Boston Marathon.  In order to run in the race, you must qualify by running a separate marathon under a preset time standard which is predetermined based on your age and sex.  You can see the qualifying time requirements HERE.  The marathon is run on the same day every year, Patriot's Day, or the third Monday of every April.  It's the only marathon or major race I can think of that is run on a weekday.  In the Boston area, Patriot's Day is treated as an important holiday.  Granted, this could be (and probably is) due to the Boston Marathon.  The entire city and area shut down.  All students from grade school on up to college students are given the day off from class.  Most businesses are closed for the day.  The Boston Red Sox always play in early day game at home.  And the city celebrates the marathon.  Over 500,000 spectators line the streets of the marathon to cheer on the nearly 25,000 plus runners.

Crossing the finish line.

My favorite race medal.

In May of 2010 I reached my goal and qualified for the Boston Marathon.  I was fortunate enough that my dad also qualified in the same race.  My father and I ran the 2011 Boston Marathon and I have not been the same person since.  It showed me exactly what hard work and determination can do.  I was never a runner, in fact I hated it.  I never ran throughout high school and started running for something to do my junior year of college.  The fact that I transformed myself from a nearly 200 pound aspiring baseball player who was built of solid muscle into a 165 pound efficient runner is quite an achievement.  In 2011 Sarah, Maya, and I went out to Boston with my parents, Sarah's parents, and Sarah's sister and her to-be husband.  That trip, although short, is one my favorite memories.  Since then, I have held the City of Boston close to my heart and still dream of going back to run another Boston Marathon.

My father and I at the finish line.

My Boston tattoo, to remind me of my journey and accomplishment.

So, obviously, when I heard about the explosions, it hit close to home.  I was watching the news coverage from about 2pm until 5pm.  Watching the footage of the finish line on Boylston Street struck a nerve.  It left me with a heavy heart.  I couldn't help but remember crossing the same finish line 2 years ago and sharing that joy with my family.  It made me think about the families that were there sharing the same joy we shared that day, two years ago.  It really put life in perspective.  You never know what God has in store for you.  I am by no means a religious man, but I do have faith and believe in a greater good.  I believe firmly that everything happens for a reason, am I'm struggling to put a link to this event.  It's not fair to those innocent spectators, fans, supporters, and runners.  I even read that one of the confirmed dead was an 8 year old, which is absolutely terrible to think.  What's worse is that these events were premeditated.  Some cruel, cruel, heartless human did this to these people.  As a fellow runner and a Boston Finisher, I can say this goes way beyond the endurance population.  Sadly, this will get filed along with the rest of the terrible tragedies we as Americans have experienced recently.  My only hope is that we never forget the lives lost and families effected by this, or any of the past tragedies.  Personally, I ask that you simply just take a moment to reflect on what you have in your life, things that you may find yourself taking for granted.  Take a moment and be thankful for where you are and what you have.  Tell your significant other that you love them and appreciate them, tell your kids you love them, tell a friend you love them, say thank you, or just say hello to a stranger you pass in the street.  Also, take a moment to think about the families dealing with a loss of a loved one or were directly effected by the bombings today.

Sarah, Maya, and I at the finish line.

Brief Recap

There is no real good way to transition from that, to something as truly meaningless as my training, but in short, I will.  The previous cycle saw quite a few adjustments to my plan.  On this past Sunday I was up early for a long run with 12 miles of goal race pace work.  After my run, we left for Milton to spend the day with my brother-in-law and his family for my nephew's first birthday party.  The next day I had SWAT training from 0700-1500 and then came straight home for a quick nap and then had to go right back to work for 3rd shift.  In short - double back days SUCK!  The weather was absolutely miserable this past week.  We hadn't seen the sun all week and it either rained, sleeted, snowed, or ice pelleted (if that's even a word).  One night we even had a straight ice storm.  Bad weather makes for long nights at work and was held over to assist with the needs of the community due to the weather.  On top of the cruddy weather, I picked up day shift overtime from 0600-1000 on Friday morning.  On Saturday, I did another indoor triathlon.  You can read the race report HERE.  Sunday, I had a short and easy run.  The morning before I ran, Sarah and I brought the girls to the Splash Pad at the Appleton YMCA.  I ran Sunday shortly after noon.  When I first left, it was snowing heavy.  After the first couple miles, the snow turned into a sleet/slush and shortly after turned into ice pellets.  It then turned into a steady rain.  The rain stopped after about 10 miles and then it was windy.  At that point, I was honestly concerned about hypothermia, due to the fact that I was soaked and now running straight into a head wind.  It actually warmed up, believe it or not and then the sun even came out before my run ended.  It felt as though I ran through 3 seasons...all in one 2 hour run!  That evening Sarah and I brought the girls on an eagle hunt to 1000 Islands Nature Center.  We didn't see any eagles there, but when we went to another well known eagle hang out, we found one perched on a tree.  Monday morning I was up early for a 50 mile bike followed by a 3 mile brick run.  When I left, the roads were still wet from the overnight rain.  The entire ride was done with a pretty heavy fog.  I pushed hard and beat my best time on my 50 mile route by a minute.  I got right out from my bike and finished my 3 mile run at a 6:54/mile pace.  I didn't intend to push that hard, but was really pleased with my time.

Favorite Workout

My favorite workout has to be my long brick workout on Monday.  The weather was not ideal and could have easily had a negative impact mentally.  It was cool, windy, foggy, and damp.  The temperature when I left was 41* with wind chills near 31*.  I pushed through and was determined to beat my best time on that route.  The route is hilly with a couple hard climbs.  I finished the 50 mile route in 2:36:12 and averaged 19.2 mph and then came in to change out of my rain jacket and into a long sleeve shirt and was right out the door.  I pushed hard on the run and finished my 3 mile run portion in about 21 minutes.  I ran at an average pace of 6:54/mile.  I was a bit sore from my long run when I started, but was determined to stay mentally focused and it payed off.  I was especially pleased with how focused I remained and never let the wind or weather conditions get to me.

Moving Forward

This upcoming cycle is another recovery cycle.  The biggest workout of the cycle is my final long run leading up to the Green Bay Marathon on May 19th.  I have a 22 mile run with another 12 miles done at or near my goal race pace of 6:50/mile.  The volume of the week is down, about 3 hours less than the previous cycle.  I only have one day with 2 workouts.  My long workouts on my off days are minimal (other than the long run).  I have a simple, stand alone 40 mile bike ride.  I also have a court trial scheduled on that day, so assuming it goes, I may have to adjust my training plan or do that ride in the afternoon.  So, as usual, it will be "playing it by ear" as the training cycle plays itself out.

Again, please keep those directly effected by today's bombings in Boston in your thoughts.  And as always, below are some pictures from this previous week.

Be fast, be strong, and carry on!

The girls and I at 1000 Islands

The river at 1000 Islands.

Hmmm....Sounds like a perfect brew for me!

The river at 1000 Islands.

One of our dispatches made me a jar of Kombucha - SO GOOD!

Sarah and the girls at 1000 Islands.

The eagle we found, after I scared it out of its tree.

Maya on her new scooter!

Appleton YMCA Indoor Triathlon - Race Report

Finally get to wear my TheTriShop.com gear!

I realize that I said I would probably never do another indoor triathlon after the Oshkosh Indoor Triathlon this past February...but I lied.  When I heard about the Appleton YMCA Indoor Triathlon, I figured I would sign up for it.  First, it was just down the street from my house.  Second, it fell onto my first day off and worked into my training plan well.  Third, all proceeds went to the Strong Kids Campaign.  Lastly, I kind of wanted to redeem my performance from the last indoor triathlon I did in February.

Being in the middle of April, one would think that the weather would have already made the turn for spring.  However, that couldn't be further from the truth.  Here in Wisconsin, we have been dealing with one of the longest winter/springs I can recall.  Most recently, the weather has been dreary, wet, and cold.  We have been getting overnight snowfalls turned daytime rain showers.  Overnight, the water turns ice on the roads, making travel treacherous.  It's depressing, to be honest.  This winter has been absolutely frustrating.  This time last year, we were in shorts and t-shirts regularly.  So, now that I want to get outside to train more than ever, it's extra frustrating that I have been stuck inside.  Either way, doing an indoor triathlon worked perfect.  The weather today was overcast skies with highs in the low 40's, a good day for a triathlon...indoors.

The format of this triathlon was exactly the same as my previous race.  It started with a 10 minute swim in a meter pool (25 meters in length).  After the swim, we were given a 10 minute "transition" period to get to the group cycling studio for a 20 minute bike.  After the bike we were given a 5 minute "transition" period to get to the track for the final leg of the race, a 15 minute run on a 100 meter track.  The key difference in this triathlon, compared to the Oshkosh Indoor Triathlon was the scoring system that was put in place.  The Appleton Indoor Triathlon awarded 100 points to the athlete who recorded the furthest distance in each discipline. The second best athlete was given 99 points and so on down the line.  After the competition the point totals are added up and overall seeding based on who ever has the highest total points.

This format was my ideal format for an indoor triathlon as the bike leg doesn't outweigh the other two disciplines and consistency in all three disciplines is rewarded.  The only negative is that the bike portion is still a "RPM race" - meaning, the one who can spin the fastest with the least resistance will log the most "miles."  In most cases this is not necessarily the strongest road cyclist.  I'm not saying the one's ahead of me in the bike standings are not as good of a road cyclist as I am, because, I honestly have no idea who they are.  But, without ruffling any feathers or offending anyone, my guess would be that majority of those who can free wheel a spin bike are not as strong of a road cyclist.  Just my opinion and for all I know, it may just be my bitterness due to my weakness in my ability to free wheel a spin bike well.

I went into this triathlon with only one general goal, to potentially take 1st place overall.  I knew going into the race that there were not many entrants; only 36.  I also was going in the philosophy of, "if you can't beat 'em, join 'em."  By this I am referring to my experience from the last indoor triathlon, were I rode the bike segment with a moderate resistance as opposed to no resistance.  My plan was to only use enough resistance to keep the bike pedals from "throwing" me off the bike.

Training Plan

Even though my goal was to race each individual segment at or near 100%, I was still treating this race as a higher intensity workout.  The race feel on my first day off.  I worked 3rd shift 10pm on Friday night into Saturday morning 6am.  After work on Saturday morning, I still did my regularly scheduled workout, only with a minor adjustment in distance.  I originally had a 2700 meter swim scheduled for Saturday morning, but knowing that I would swim between 500-650 meters during the event plus an additional 100-300 for a warm up I cut the total distance of my morning swim down to 200 meters.  I swam 4x500 meters with 30 seconds rest between the sets.  It was a simple swim set without any bells and whistles, such as a pull buoy or fins, which was nice.  The total swim took 38 minutes afterward I headed back home and was in bed by 9.  Originally when I signed up for the race, my first choice for my start time was 3pm, which would have allowed getting a little extra sleep, but due to a limited number of entrants, I was slated to start at 1:15pm.  So, I was up after 3 hours of sleep at noon and got dressed and headed out the door.  Sunday, assuming I am not sore at all from the race, it's right back into the training plan with a 16 mile long run.  I really do not have any intentions of being sore as the duration of the individual events are minimal.

Day/Night Before the Race

Tired, but excited to race!

On Friday after working Thursday night 3rd shift my scheduled workout was an easy 4 mile run.  I worked 4 hours of overtime from 6am-10am on Friday morning in addition to my regular 10pm-6am Thursday night shift.  --Ahhh, yes, the joys of 3rd shift!  So, I was physically exhausted after working 10pm-10am which made the 4 mile run seem all that much more difficult.  I slept Friday from 12:30pm until 8pm and then left for work for the night.  Like I explained above, I still did an abbreviated swim workout Saturday morning prior to taking my "turn-around nap," since this indoor triathlon was being considered a "C" race at best.

Getting to the Start Line

I had to be at the Appleton YMCA by 12:45 to sign in and then to the pool deck by 1:00 for a pre-race briefing.  After the short race briefing, we were allowed the remaining time to warm up.  I swam a total of 150 meters for a warm up, just to loosen up the shoulders that were already beginning to tighten up from my morning swim.

10:00 Swim

At the Oshkosh Indoor Triathlon I covered a total distance of 650 yards or 0.371 miles, so my goal was to swim at least 600 meters or 0.375 miles.  I was a little tight from swimming 1.24 miles in the morning just hours before the race, but not enough to effect my race.  I covered a total distance of 600 meters during the 10:00 and actually finished my last pool length with a couple seconds to spare.

20:00 Bike

The bike portion was my nemesis at the Oshkosh Indoor Triathlon, so, I was really hoping for redemption at this race.  I got my bike set up to my liking and adjusted the resistance to where I could just start to feel a resistance on the pedals.  I rode the 20 minutes between 110-120 RPM's.  Which, if your not familiar with cycling, most road cyclist will ride their bikes at a cadence of 85-95 RPM's.  After the 20 minutes, I covered a total distance of 9.0 miles.

15:00 Run

The run segment was run on the indoor track.  The indoor track was SHORT.  It was about the same size as the track at the Oshkosh YMCA.  Each lap was 1/18th of a mile, meaning it was roughly a 100 yard track.  It was also pretty narrow; it was only wide enough to allow 2 people across.  Having 12 people on a 100 yard circular track that is only wide enough for 2 people across made it feel extremely congested.  It is was it is, but some of the people doing to race were doing it as a family event with no real vested interest in their results.  There was a mother/daughter combination that wanted to jog side-by-side during the 15 minute run/walk segment.  As I said the track was only wide enough to allow 2 people across.  So, when anyone wanted to pass the mother/daughter combination - you couldn't or you would literally brush up against them.  I fully understand the family aspect of the event and also understand they are more interested in the overall health benefits of the competition as opposed to the competitive aspect of the event.  I am all for building interest in the sport of triathlon through events such as this and having new prospective triathletes experience a triathlon at a controlled race such as this indoor triathlon, I just ask for a little courtesy and either do not run with headphones or do not run side-by-side on such a narrow track.  There were times when I assumed they knew I was passing them and they didn't because we brushed shoulders.  In the end, I ran a total of 42.5 laps or roughly 2.5 miles.

Post Race

Yes, it's small, but stings like a SOB!

Due to the somewhat complex nature of scoring the race, results were emailed out to participants following the event and were not immediately available after the race.  After the race, I showered right at the Y and headed home.  I opted to not wear socks throughout the race since my Zoot shoes were designed to have the allow the wearer the option to wear socks or not.  That was mistake, after the run, I noticed my left heel felt like I rubbed it raw.  Sure enough, when I took my shoes off, my left heel was bleeding slightly.  Thankfully, it was only a 15 minute run and not any longer.

Other Notes

The bike portion ended up being my downfall yet again.  I placed 4th overall and 2nd in a "double age group" of 20-29 year olds.  I placed 5th in the swim, 7th (actually tied for 6th) in the bike, and 1st in the run.  I still feel the same in regards to indoor triathlons, they are a separate event compared to a traditional triathlon.  I think they are a great way for beginners to experience a triathlon before racing a traditional triathlon.  I also think they are a great way to get a feel for a triathlon in the winter/spring when traditional triathlons are just out of the question.  It still bothers me that the bike portion is done the way it is, but without a power meter, there is no other way to do it.

Lessons for Future Events

I will continue to use indoor triathlons as a secondary option for training sessions in the early stages of my training plans.  I enjoy the atmosphere of the races even if they are done inside when its cold and cruddy outside.  I just need to realize my weakness of spinning, but in hind sight, I'm quite alright with that weakness.

What's Next

It's right back to the regularly scheduled training plan on Sunday.  This will also be the last indoor race event on my 2013 schedule, thank God!  Coming up on April 27th is the Jailbreak 5k and then on May 5th I have my first outdoor multisport event with the Paper Discovery Duathlon.  The duathlon consists of a 2 mile run, 18 mile bike, and a 2 mile run.  In the past I have done pretty well at this event and hope to continue that tradition and maybe improve on my past years times.

Physically and mentally exhausted, I need a nap!

1st opportunity to wear my TheTriShop.com gear!