Development

On one of my run loops the sidewalk abruptly dead ends into a small undeveloped grassy field. The sidewalk picks back up on the other side of the field, so for about 200 yards I have to run in the street, praying that the throngs of under-caffeinated drivers notice me in time to avoid running me over. It's a very stressful 200 yards. On days when the traffic is really bad I bite the bullet and run through the field.

Over time myself and others have worn a thin path between the sidewalks. Not much more than trampled grass with an occasional glimpse of the ground underneath. It's still uneven and lumpy enough that you have to be extremely careful to avoid twisting an ankle.

This morning I noticed that the trampled grass path has been replaced by a much wider, dark, muddy path. Overnight the sidewalk fairies visited and cut a wide groove across the field that will eventually connect the two sidewalks. Soon there will be a gravel base, boundary stakes, and other evidence of construction. Eventually will come fresh, virgin concrete. At last the two sides of my route will become seamlessly united. No more dodging the under-caffeinated. No more stressed looks over my shoulder.

It occurred to me that we all start off with a big, empty, undeveloped field. Then we make a commitment. We decide to become triathletes, doctors, husbands, fathers. At first it's just a wish - starting out as a thin uneven grass covered path across our field. If we fail to work on the path it will become overgrown and reclaimed by the field. If instead we commit ourselves the path will become wider, more worn, more established. Eventually the path will pass from transience to permanence. From wish to reality. From trampled grass to concrete.

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Workout Summary

45 minute swim - S&D

45 minute spin class - hills

4 mile run - LSD

30 minutes circuit/core/stretching

Despite the fact that it makes me feel like a total slacker, I'm really loving the S&D swim sessions. The obvious benefit is that it's helping to improve my stroke mechanics, but it's also affecting my mental state as well. When I get out of the pool it feels mentally like I've just completed a yoga class; I'm calm, energized, and mindful. This mental state carries over into my other workouts making them more enjoyable and productive.

Did a lot of high tension seated climbing in spin class today - great for reinforcing all the little muscles that are needed to produce a smooth spin. During recoveries I did one legged drills to further improve my spin.

Had a great run despite another day of totally crappy weather. About 10 minutes into the run it started raining and sleeting. My turnover and rhythm were spot on. At many points I had this really odd sensation of having a giant hand pushing me from behind - likely due to style adjustments I've made based on the Pose Technique.

Felt strong once again during circuit and core. Finished up with about 10 minutes of yoga.

Persistence

Cat sat on mat. Bad cat. Sad mat.

The expression on her face was priceless. She kicked her feet and wiggled - desperately trying to restrain herself. Only one more page to go.

Down cat. Good mat. Good cat.

As she finished her first book she threw her hands up in the air and jumped up and down on the bed. Daddy, daddy - I did it!!!!! I finished the whole thing!!!!! For a moment I thought she was going to pass the book through her legs and then spike it the way football players on TV do. She was excited and beaming with pride. She leaped into my arms and gave me a "Pip hug". The kind of hug you need an aspirin after.

Pip struggled with her book for a long time. I lost count of the times she mastered the word "and", only to turn the page, see it again, and be completely baffled by it. My wife was patient and positive - reviewing the words again and again until Pip could recognize them. Pip was also patient and determined. She wrinkled her nose and frowned. She squinted and tried again and again and again to make sense of the gibberish on the page. And in the end she did what anyone who is patient and determined does. She succeeded.

She probably doesn't realize the lesson she really learned through this process. That throughout her life there will be many challenges and difficulties. But if she is patient and determined, she will get through them. She will succeed.

I should go buy more aspirin now.

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Workout Summary

2700 yd swim - LSD (Friday)

40 mile bike ride - LSD/tempo (Saturday)

10 mile run - LSD (Sunday)

1800 yd swim - LSD

45 minute spin class - endurance

3 mile run - LSD

45 minutes circuit/core/stretching

Had to do a bit of catchup there - haven't posted since last week!

Long swim on Friday was a bit of a struggle because I forced myself to to alternate side breathing throughout. In addition the health club felt it necessary to boost the chlorine levels in the pool by about a billion percent. I spent the remainder of the day smelling like I had chlorine tablets in my pockets.

Took advantage of the phenomenal weather Saturday and got out on the road bike. Originally I was planning an LSD ride but then I hooked up with another guy from the Spin Doctor club and we rode together for about 25 miles. Went a bit harder then I'd planned but it was a good social ride none the less.

10 mile run on Sunday felt surprisingly good - finally fully recovered from the NYC marathon I think. I was also able to keep my heart rate down for a change and my rhythm and form were solid throughout. Once again the weather was fantastic - just a matter of time before we pay the price though.

Playtime

Pip eyes the net and carefully considers where she will strike. She slowly winds up and then quickly releases - converting potential energy to kinetic energy in an instant. The ball rockets toward the net. I almost cover my ears in anticipation of the sonic boom. Nothing could possibly move fast enough to stop it. Super-D springs into action, going from static to blurred in an instant. I make a mental note to have him checked for spider venom. Despite his spider man super powers he's unable to react quick enough. The shot goes in. Pip howls with delight - hands raised, hair flying. Super-D runs out and high-fives her, and then returns to the net and kicks the ball back out to Pip. The whole scene repeats......

This went on for most of the evening. Neither of them got frustrated. There were no shouts of "Hey I wasn't ready!" or "Do over!" There was no competition. There was no quest for a personal best. There were no winners or losers. And because of that they both won. They played a sport for the sheer fun and joy of it. And they were happy because of it.

Sometimes we get too competitive - both with others and with ourselves. Competition is good because it forces us to raise the bar - becoming more than we'd be otherwise. It's important though not to get caught up in the competition part and overlook the fun part. Competition is a tool for self development but it can also become a tool for self defeat. True joy in what you do will only come if you take the time to make it fun.

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Workout Summary

2520 yd swim - LSD (Friday)

1800 yd swim - LSD

45 minute spin class - hills

3.25 mile run - LSD

45 minutes circuit/core/stretching

For some reason after Friday's long swim I was completely exhausted. The swim went well but my overall energy was low and I was feeling off so I decided to blow the rest of my workouts for the weekend. Turns out that was a good idea because today I felt great!

During my swim today I decided to man up and start alternate side breathing for all workouts. I've been doing this in my S&D swims and decided it was time to make it the norm instead of the exception. Breathing on my left side remains a bit awkward but I'm making solid progress and my overall stroke is getting smoother and much more symmetric.

In spin class my legs felt stronger than they have in weeks (finally getting over the marathon apparently!). It also helped that we had a sub with great music. Spent a lot of time doing one-leg drills in an effort to improve my spin and keep my heart rate down.

Still having a lot of trouble keeping my heart rate down on the run. I've been playing with my form a bit (trying Pose technique) which is messing up my efficiency. Once my body adapts I'm hoping the heart rate will drop a bit. If not I may have to start walking a bit to keep it in check.

For the stretching part of CCS I did yoga instead of my usual static stretch routine. After attending a proper yoga class last week I'm well on my way to becoming rehooked on yoga.

The Perfect Stroke

It happened when I wasn't paying attention. Perhaps it happened because of the fact that I wasn't paying attention. The perfect swim stroke. It lasted for exactly one length - 18 yards of the little pool. Smooth without trying to be smooth. Fast without trying to be fast. My balance and rotation were perfect. The reach, catch, and pull merged into a single sensation. I sliced through the water effortlessly. And then I was at the wall.

I turned for another lap and it was gone. It never came back. The fact that it happened at all though tells me that I'm on the right path. That emphasis on form, on doing things mindfully and correctly, is getting me where I want to go. I've had a taste of the carrot at the end of the stick. It tasted really really good.

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Workout Summary

Yoga - 90 minutes (Tuesday night)

5 mile run - LSD (Wednesday)

45 minute swim - S&D

45 minute spin class - speedplay

3.5 mile run - LSD

45 minutes circuit/core/stretching

One of the women in the local tri club I recently joined (Multisport Madness) started up a Yoga class on Tuesday nights so I gave it a shot. I arrived tired, uptight, and apprehensive, and left relaxed and invigorated. I'll definitely be going back.

I decided to try to squeeze in another LSD run to my schedule on Wednesdays as I really want to focus on my run for next year. I wasn't able to do this in preparation for the NYC Marathon due to work pressures but things are easing now so I'm able to carve out the time. Hopefully it lasts. Still having trouble keeping my pacing and heart rate down but it will come as long as I continue to focus on it.

Brick today went well (especially the swim!) though it was ridiculously windy on my run (30 mph gusty winds). I'm also playing with my form a bit - trying to strike with flat feet instead of heel first. Still a bit awkward but it'll come in time.

Foundation

Today was my first workout of the "off-season". For me, starting off-season workouts is like hitting the reset button. It's an opportunity for a fresh start. Volumes are reduced. Intensity is shelved. Back to basics.

It's not easy. It's an abrupt transition - going from high intensity tempo, interval, and speed work to lots of LSD workouts in low heart rate zones. To keep my heart rates on target I have to go in what now feels like slow motion. It feels like I'm slacking. Dennis, my left side shoulder angel - the evil one, whispers in my ear that I should be going harder or I'll lose all I've built over the last year.

My right side shoulder angel, the nameless one - the good one, assures me that this isn't the case. I've learned over time that my body and mind both need this time to slow down. To rebuild the foundation. I've learned that if I go slow now I'll be able to go fast in the spring. In many respects it's like adding a floor to a skyscraper. In order to go higher you need to go back and reinforce the foundation. If you don't reinforce the foundation the whole thing will come crashing down.

Be patient and take the time in your off-season to build a strong, solid foundation. If you do this now then come spring you'll be able to soar into the clouds. Don't do it and you may have to settle for watching those who did from the sidelines.

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Workout Summary

1440 yd swim - LSD

45 minute spin class - hills (hit the saddle anytime my HR climbed above Z 3.5)

3 mile run - LSD

45 minute circuit/core/stretching (CCS)

Aside from my swim mask fogging up mercilessly my swim was still smooth after taking more than two weeks off. Need to get some wax plugs for my ears - I get more water in my left ear when doing left side breathing which is irritating.

The spin instructor asked if I was ok after spin class! I guess she's used to me going all out for the entire class. After explaining myself she said "that's a great idea - I should do that.".

Had a tough time reigning in the run. My legs are still a bit flat after the marathon but much to my surprise they still wanted to go at a fairly quick pace. Unfortunately the pace they wanted brought my heart rate into Z4, so I bit the bullet and slowed to a 9 mpm pace which brought my heart rate down where I wanted it.

Increased my C/C/S time by doing three sets of circuit instead of my normal two. Will throw in some Yoga later tonight.

Sandbagging

I've received this in the past and thought it was hysterical - I'm sure you'll see a bit of yourself somewhere in here!

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Cyclists are the biggest sandbaggers and secret trainers around - they'll say anything to soften you up for the kill. Don't let this happen you. Study this handy rider's phrasebook to find out what they really mean when they say:

"I'm out of shape"
Translation: I ride 400 miles a week and haven't missed a day since the Ford Administration. I replace my 11-tooth cog more often than you wash your shorts. My body fat percentage is lower than your mortgage rate.

"I'm not that into competition. I'm just riding to stay in shape"
Translation: I will attack until you collapse in the gutter, babbling and whimpering. I will win the line sprint if I have to force you into oncoming traffic. I will crest this hill first if I have to grab your seat post, and spray energy drink into your eyes.

"I'm on my beater bike"
Translation: I had this baby custom-made in Tuscany using titanium blessed by the Pope. I took it to a wind tunnel and it disappeared. It weighs less than a fart and costs more than a divorce.

"Its not that hilly"
Translation: This climb lasts longer than a presidential campaign. Be careful on the steep sections or you'll fall over--backward. You have a 39x23 low gear? Here's the name of my knee surgeon.

"You're doing great, honey."
Translation: Yo, lard ass, I'd like to get home before midnight. This is what you get for spending the winter decorating and eating chocolate. I shoulda married that cute Cat 1 racer when I had the chance.

"This is a no-drop ride"
Translation: I'll need an article of your clothing for the search-and-rescue dogs.

"It's not that far"
Translation: Bring your passport

NYC Marathon Trip Report

Short version: 3:51 - my 2nd fastest time for a marathon!

NYC Arrival
My first view of the city was from the window of the plane as we descended into LaGuardia airport. I quickly identified the Empire State building and watched as the skyline rolled out before me. I saw the bridges connecting the rest of the world to Manhattan Island like arteries to a gigantic pulsing heart. I could already feel the energy that surrounded the place and I hadn't even stepped foot onto it yet. My nervousness and apprehension switched to excitement and anticipation as the energy of the city washed over me.

I arrived at the Kitano Hotel after an uneventful cab ride. The staff at the hotel was extremely friendly and helpful. I'd definitely stay here again. The rooms were small but clean. The price for the location was reasonable. The clerk informed me that my room wouldn't be ready until later (3) so I dropped off my bags and hit the streets.

I quickly found the New York Public Library which is where the buses would pick me up the following morning and transport me to the start of the marathon on Staten Island. The library was only three blocks away from the hotel - perfect! After a quick lunch at Chipotle's I wandered the streets for a while, making my way to the Marriott Hotel which was one of the stops for the shuttle buses that would take me to the Javits Center for packet pickup and a bit of pre-race shopping. On the way I stumbled upon Times Square - what an absolutely amazing place. Images from television really don't capture the feeling of the place - the lights, the crowds, the energy, it was intoxicating.

I grabbed the shuttle to the Javits Center and picked up my packet. While looking at jackets I looked up and saw someone I recognized! One of the Moms from my son's hockey team was on the other side of the rack looking as shocked as I was!! Neither of us had any idea that we were both doing the marathon - what are the odds of that?!? After chatting for a bit we said our good lucks and I headed back to the hotel to get checked in, find something to eat, and then get to bed early in preparation for the following day.

Staging Area
Getting to the staging area was remarkably easy. Bus after bus lined up, loaded up, and headed towards Staten Island from the library. Getting on was simple and uneventful, as was the ride out to the starting point at Staten Island which lasted about a 1/2 hour.

Then came the waiting. The logistics of starting the race at Staten Island require shuttling runners to the island well in advance of the starting time. I had taken one of the later buses and still arrived 3 hours before the 10 o'clock start. The temperature was in the low forties and I was freezing within minutes of getting off the bus. After what seemed to be an endless wait we were finally told to head for the corrals and line up according to our bib numbers. The wait was finally over!

The Start
We made our way up onto the Staten Island bridge. Somehow I got lumped in to a huge group of Italians who spontaneously broke into song, shifting the whole feeling from a nervous anticipation to an enthusiastic festival like atmosphere. You just gotta love the Italians.

Suddenly the canon went off and the classic Sinatra version of New York, New York was blasting through the load speakers. We were off!

The First Half
I had a great first half. I slowly and methodically threaded my way through piles of people. The crowd support as we moved through Brooklyn was absolutely amazing. I wished a hundred times over that I had worn something with my name on it. The crowd seemed to pick out everyone with a name and cheered them on enthusiastically. Little kids lined up to receive high fives, grinning from ear to ear as runners complied. At the eight mile mark I had reeled in the 3:40 pace team. By eleven I had the 3:30 pace team in my sights. I was on pace for a 3:30 finish. I let my excitement get the best of me. Dumb, dumb, dumb.

The Third Quarter
It was the Queensboro Bridge at mile 15 that finally kicked my ass and put me back in my place. That was where the real pain and suffering began. Driving in a car you don't realize how tall these damn bridges are. You notice every single inch of them when you're running up them. Running down them is equally as bad as your quads are pounded into mush. By the time I passed over the Queensboro and hit the streets of the Upper East Side I was toast. I had long since watched the 3:30 pace team go and the 3:40 pace team blew by as I walked the aid station at mile 18. My legs were beginning to hurt at this point - not a good sign.

Through the Bronx some well meaning and spirited spectators were handing out Orange slices to the runners. I found out the hard way that Orange peels are just as slippery as Banana peels. I went from upright to on my butt in seconds. Oh man that sucked. I picked myself up, dusted my self off, and continued slogging my way to Manhattan.

The Fourth Quarter
After watching the 3:50 pace team cruise by at mile 21 I was beginning to get a bit down on myself. I had allowed myself to get taken in by the race and was now beginning to pay the price. My quads burned and felt like they were being punched with each step. I had developed a sharp pain in my lower right calf that seemed to rip through me with every step I took. The bottoms of my feet were sore. My big toes were sore. I got passed by a guy wearing a pink tutu and pink shoes.

Crossing the bridge back to Manhattan Island I looked up and saw a guy sitting down and resting on the side of the bridge, his prosthetic leg propped up next to him. He looked tired but determined. As hard as things were for me I can't even begin to imagine what him and all the other disabled runners went through that day. I set aside my feelings of self pity and doubt. This wasn't about finishing fast or finishing good. This was simply about finishing. Period.

The route took us up 5th Avenue past Central Park North where Central Park begins. The crowds began to get more dense and cheering got more loud. As we ran through Central Park my legs continued to scream but I had long since shut them out. I was going to finish and that was the end of it. A sign ahead said 400 yds. Then 300 yds. That quick? Why does it take football players so long to run 100 yds? 200 yds. I could see the finish line. 100 yds. 0. I could barely hear the squeal of my chip passing over the timing mat - the crowds were deafening. I made it. A volunteer hung the finisher medal around my neck and it was all I could do to stop from bursting into tears.

Aftermath
Getting a cab was impossible. The entire area was a sea of people. I consigned myself to the two and a half mile walk back to my hotel. Probably not a bad idea to keep moving - my legs were extremely sore and I knew that if I sat in a cab I wouldn't be able to get up.

I literally ate my way back to the hotel. After exiting the park I saw a hot dog stand and got a chicken shishkabob and continued walking down Broadway. I stopped at another two blocks away and got a pretzel and a hot dog across from the Ed Sullivan Theater - where the David Letterman show is aired. At the next stand I got a bag of roasted almonds. Three blocks from the hotel I had a bagel and another hot dog.

I arrived at my hotel, soaked in the tub for an hour, ordered room service (the food at the Kitano was awesome!), and watched the Rangers game on TV. Then at last came sleep. What a day.

NYC Marathon Preview

Wow - more than a week since my last post! Let's see, hockey (five practices and a game tonight), Halloween, Super-D's birthday party, and a derailed project at work that needed a lot of attention. It's been a pretty busy week.

And the cherry on top? The NYC Marathon is this weekend.

This will be my first time in New York so I'm pretty excited. Unfortunately I won't be able to spend a whole lot of time there - flying in on Saturday and out on Monday. Originally I was going to fly out Sunday but it turned out to be almost $400 dollars cheaper to stay an extra night (even with hotel costs factored in)!

Truthfully the only thing that I'm nervous about is the logistics and stress of getting to the starting line. Knowing where to go to get picked up, when to be there, what to expect. I've heard horror stories of people wetting themselves because they were stuck on buses trying to get to the starting point. Staging 37000+ people on Staten Island is bound to result in a lot of delay as well as a lot of "hurry up and wait". Given my absolute requirement of coffee first thing in the morning I'll have to be pretty careful with my pre-Marathon hydration.

Once I hit the line though I know I'll be good. The buzz. The energy. The anticipation. The work part is done. It's play time!

I'm expecting to finish somewhere around 3:45 and 4 hours depending on how crowded things are and how I'm feeling. Definitely not planning a PR here - my game plan is to have fun and really enjoy the atmosphere. For those who might be keeping track of me my bib number is 11887.

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Workout Summaries

9 mile run - LSD (Sunday)

5 mile run - Tempo (Thursday)

2.5 mile run - Tempo (Friday)

The 9 mile run on Sunday left me surprisingly wrecked. I think this was due to nutrition - I had about 10 minutes to shower, change, and get Super-D to hockey so I didn't get a chance to eat until a couple of hours later. Bad move.

I was very sore on Monday so I pitched Tuesday's planned 5 mile run to recover a bit more. Instead I ended up doing some Yoga on Monday and Tuesday to stretch things out a bit. I decided to pitch all my other workouts (swimming, spinning, circuit, etc.) to not aggravate the situation - no good arriving in New York overtrained and wrecked. Needed to keep my remaining taper runs in order to make sure that my new shoes are broken in for the Marathon.

My Thursday and Friday runs went well, although I still have a little tightness in my glute that causes my back to get a little sore after a while. Couple of extra Ibuprofen pills will be coming along for the ride on Sunday.