Tag Archives: running

Training Tuesday: Reykjavik Midnight Sun 10K race report

I just came back from presenting at Office 365 Engage, where I had a terrific time. More on the conference in another post. As a new conference, the organizers’ budget was somewhat limited, so they gave me a 1500 EUR limit on airfare, which meant I could only afford a convoluted itinerary on JetBlue and Icelandair. However, Icelandair offers free stopovers, so I decided to take a couple of days after my trip to sightsee.

As is my habit, I spent some time looking for interesting places to run before my trip. The folks in /r/visitingIceland were very helpful, and I found https://runninginiceland.com, which led me to the Suzuki Midnight Sun run: 5K, 10K, and half-marathon distances, all starting at or just after 9pm. I immediately signed up online for the half.

Logistics

The race website was clear and easy to follow, and I got multiple mails in the days leading up to the race recapping the race routes, where to park, and so on. The race organizers sell race medals and shirts separately, so you don’t have to pay for them if you don’t want them. Packet pickup was on race day only, from 4p-845p, at the Laugardalshöll sports hall; it was well organized and smooth. I got in, grabbed my race number, bought a race shirt, and was out again all within 10 minutes. I made a game-day decision to move down from the half distance to the 10K because of a lingering hamstring problem, aggravated by the 9.5 miles I had already walked while sightseeing Friday; the race staff easily handled the changeover. In addition to the booth selling race shirts, the expo had a small table selling various Adidas goodies. One thing I particularly appreciated is that Laugardalshöll has plenty of bathrooms.

Men’s room? Right this way

The Airbnb I stayed in also hosted two Americans who were running the race, although I didn’t meet them until maybe 2 hours before the race start. We drove over 45min or so before start time, easily found a place to park, and joined the large crowd avoiding the wind inside the hall.

The hall before the race

 

Weather

Friday’s weather was pretty good for running: it was about 10ºC and mostly overcast, but a bit windy: a steady 30km/h wind from the north, with occasional higher gusts. I was sightseeing all day and got rained on and fairly wind-blasted during the day, but the rain had thankfully stopped by 9pm. I wore shorts, a long-sleeve tech shirt, and a light rain shell, which I took off about halfway through the race.

Race start

The RD started with a brief announcement that there were nearly 3000 registered runners, 1200 from outside Iceland, from a total of 52 countries, making this by far the most international event I’ve run in. The half marathon and 10K groups started together. As you can see from the race maps, the two courses follow a common path for the first few km, then the longer distance runners split off. The corral had pace signs and runners were encouraged to group according to their projected pace but there were no pacers.

The race start. Big crowd!

The course

Scenic, mostly on paved paths and some on residential streets. The course runs through a pretty valley and along a stream with a couple of waterfalls, like this one.

Oh, just an Icelandic waterfall

I saw two mother geese with goslings and a few rabbits along the stream, which was cool.

Not shown: large quantities of goose poop on trail

The first 3km has a few small rollers, with a larger and longer climb (maybe 30m elevation change?) from 4km-6km. There was one water stop, which had water, Powerade (a race sponsor), and 2 portajohns. The course was well-marked, with each km indicated and plenty of volunteers to keep runners from going off course. I didn’t see any split timers on the course and there were no on-course timing mats.

My performance

Because my hamstring had been hurting, and my right IT band had joined the party after my warmup run in Haarlem, I planned to take it easy and treat this like a training run. My 10K PR is 54:37 and I didn’t have any ambition of setting a new one on this run. The first 5km or so were fine; the hamstring was quiet and I held a good pace (modulo the time I spent in the portapotty at the rest stop– that cost me 2min or so). About 7km in, my left calf started to tighten, and this progressed into a numbness in my left forefoot. This has happened occasionally around the same distance in both my right and left feet since I switched to my current Brooks Adrenalines, which means pretty clearly I need different shoes. Anyway, it’s damn hard to maintain a good pace when you can’t feel one of your feet, so I slowed down and even walked a few stretches. About 9km it had loosened a bit and I was able to run more normally.

I ended up running a 1:02, well off my PR for the 10K distance. Strava data.

The finish

The finish line featured a traditional chute, right after which volunteers handed out race medals for those who’d bought them in advance. The recovery area had free water, Powerade, and half-bananas. There were a couple of booths set up where you could buy (delicious) Icelandic hotdogs and other snacks. The race also includes admission to the pool complex nearby at Laugardalslaug, so we headed over there. The logistics of using Icelandic public pools are worth a separate post. Suffice to say that you must be fully comfortable with locker-room nudity, large crowds, and crowding in the hot tub… but it was lovely to be able to have a good thermal soak after a long run.

Wrapup

My race experience was a 9/10: a high-energy fun crowd, beautiful course, and the unique aspect of running a race at a time when it would normally be pitch dark all combined to make a great memory. I’d love to go back and run the half, or (better yet), the Reykjavik marathon. Highly recommended.

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Training Tuesday: running with Stryd PowerRace

Engines are generally most efficient when they run at a constant speed within their design range. That’s why you get better mileage on the highway than in town; it’s why gasoline-powered generators don’t typically have multiple power settings, and and it’s why airplane engines are designed to run for very long periods of time at a steady constant power output. It turns out the fact holds for endurance athletes.

It’s well documented that one of the most effective ways to train for cycling events is to monitor your power output using a power meter. The idea is simple: when you’re riding outdoors, your speed and heart rate will vary widely due to factors you can’t control. On a flat road with no wind and cool weather, you might go 25mh at a certain heart rate. Into a headwind, or uphill, or in an Alabama summer, you might be working just as hard but only going 10mph. So trying to control your workout by pace or heart rate is needlessly difficult and may not give you the results you want. A power meter measures how hard you work, not how fast you’re going or how hard your heart alone is working. Without going too deeply into the complexities of training with power (see this free e-book if you want to know more), the basic idea is that you build your training plan so that you try to put out a certain amount of power, no matter what the road and weather conditions are. I started doing this a little while ago and it’s really useful– my coach will say “make X watts” or “your race target for the 70.3 distance is Y watts” and I just pedal hard enough to hit that number. My speed may go up or down depending on wind and hills, but my effort stays constant so I don’t accidentally work too hard trying to go fast into the wind (for instance) and leave myself unable to sustain my pace later in the race.

That’s the theory, anyway.

The folks at Stryd have built a similar tool for runners: the Stryd power meter is a little pod that clips on to your shoe and measures the amount of force you produce when you run. Since running uphill or into a headwind is harder than running on level ground, or in still air, they intend their product to be used by people who want to control their pace through power management. The problem is that the cycling world is much further along in embracing power, so it’s hard to actually see what your running power is, much less pace to it. Garmin watches can display power data from Stryd pods, and Stryd has a nifty web app called PowerCenter that gives you a bunch of analytics.. but what I wanted was a real-time, on-the-wrist alert that would tell me when I was making too much power, or not enough. Garmin (and many other manufacturers) allow you to set alerts that will buzz or beep when you go outside the predefined pace, speed, heart rate, or distance targets. I wanted one for power… and now I’ve got one.

Stryd recently started beta testing a new app called PowerRace. It’s very simple: you plug in your race distance and your power target, then start the app. It will beep and turn red if you go outside that range. It purposely doesn’t show your pace or elapsed time.. the whole idea is that you only look at your run power and adjust your pace to keep it where it’s supposed to be. Here’s what it looks like in action (“AP” stands for average power, and “HR” is heart rate):

PowerRace in action

I played around with the app a bit and couldn’t get it to work reliably but Gus Nelson of Stryd was kind enough to do some live troubleshooting with me via Google Hangouts and we got the problem sorted out, so I used it for this week’s Cotton Row 10K.

Executive summary: it worked flawlessly and gave me useful cues when I was going too fast, or too slow. I got a 45-second PR, which would have been more if I’d set my power target higher. I hadn’t done the recommended power test, so I was guesstimating what my power level should be; I could have gone a bit harder.

Cotton Row is a tricky course: it’s got a big hill about mile 3 and many a runner has come to grief by blasting across the start line and burning up too much energy.

The Cotton Row course

You may also want to check out the live version, where you can see more clearly the ridge that we run along between miles 3 and 4.

When I compare last year to this year, here’s what my mile times looked like:

2016: 8:55, 8:53, 9:35, 10:20, 9:23, 9:19, 7:18

2017: 9:00, 9:21, 9:55, 10:04 8:42, 8:37, 7:08

So I went out 53 seconds slower this year on the first 3 miles but then finished 46 seconds faster, with an average power of 289W. I targeted 285W, so I did a good job of holding my average. The times aren’t what I would have expected. My perceived effort was about the same, but it was more consistent. For proof, check out the power curve:

Cotton Row data

The red line is my heart rate; the purple line is power. You can clearly see where I walked aid stations or where I took a break to regulate my power output; you can also see my finishing kick.

So what’s the bottom line? I really like the idea of training and running with power. It’s a proven technique for the bike. I did a good job of holding in my power target range, and did get a (small) PR, but I probably could have done just as well by running by feel alone. I think the missing ingredient is that I don’t really know what my target run power is. Once I have that dialed in I will be better able to fine-tune my pacing. I’ll keep using PowerRace and see how it goes.

 

 

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Training Tuesday: 2017 35.1 Challenge

The second weekend in April here in Huntsville features two marquee races: the Heel & Crank duathlon (run by Team Rocket, our local triathlon club) and the Bridge Street Half Marathon, sponsored by our local Fleet Feet. Two years ago, the sponsors joined forces to offer a “35.1 challenge”– do both races back-to-back and you get some kind of swag, plus bragging rights.

In 2015, I completed the challenge,  barely: the duathlon was fine but the 13.1 was a bit of a grind, and I was super sore for the following week. Last year, I signed up for the duathlon and the challenge, but stupidly forgot to register for Bridge Street. One thing you should know: Suzanne Taylor, the RD for Bridge Street, absolutely does not allow transfers, deferrals, or late registrations. Period, full stop. So I didn’t complete the challenge.

This year I made sure to register for all 3 events. Dana had planned to return to the 13.1 world after a long layoff by running with our friend Teri… who managed to catch a stress fracture to her femur (how do you even do that?) just in time to be sidelined for the race. I told Dana I’d run with her instead, at whatever pace she wanted– like a really slow and not especially scenic date. Therefore, my plan ended up being to treat Heel & Crank as a legitimate race, then run the 13.1 more like an LSR. I ran that plan past my coach, who gave me a big thumbs up, so I was all set.

I also planned to volunteer for both races– for Heel & Crank, it was race-morning packet pickup, and for Bridge Street it was day-before packet pickup.

Prerace

Duathlons are easy to prepare for– it’s basically a bike ride (so you need bike gear) plus running shoes, with none of that pesky swimming stuff. I packed everything up Friday afternoon, made sure the ELEMNT was charged, and so on. I didn’t eat anything special for dinner; in the morning, I had a protein shake and a poptart, plus a dose of BeetElite, and headed out to the race. This was the first year for a new RD, and he did such a good job lining up volunteers that they didn’t need me; that gave me a chance to enjoy visiting with friends instead of working. I got transition set up, walked around chatting with people, and waited for the race to start– it was really nice to have plenty of extra chill time, instead of my usual MO of screeching into the parking lot at the last minute and then being harried. My friend Coop was kind enough to buy me a hot chocolate at JaVa.Mooresville, a really good coffee shop that coincidentally happens to be the only one anywhere nearby. It was about 55 degrees and clear just before race start.

Run 1

The run course at Heel & Crank starts on a paved street, which after 0.3mi or so turns into a hard-packed dirt trail. It’s an out-and-back; some of the trail is shaded, some isn’t. It’s almost completely flat. As you can see from the map below, a good portion of the course runs alongside farm fields, which add a lovely pastoral feel– you can literally see the grass (or whatever) waving in the breeze, when there is one, which there was. I settled in early on and tried to hold a steady pace, finishing with an 8:41/mi average in 24:37.

Heel and Crank run course

T1
Transition was completely unexceptional– I dropped my headphones, swapped my hat for a helmet, changed shoes, powered up the bike computer, and choked down a pack of Gu chews. Out the gate in under 2min, which for me is lightning-quick.
The bike
The course overlaps some of the familiar Jetplex course, so my plan was to ride it at a steady pace, in aero as much as possible. This doesn’t sound like a terribly complex plan, but I am still getting used to my tri bike, so I figured anything more complex would be pointless. I made a weighted average of 177W, certainly nothing to write home about, but overall good enough for a 6-minute CR and a PR on one Strava segment.
T2
T2 was even faster– helmet-to-hat, headphones in, shoes on, and out the gate.
Run 2
I was really leery of blowing up by going out too hard on the first half of the run, so I tried to keep my HR caged around 150. I actually ended up averaging 151 for the run; I possibly could have pushed a little harder on the outbound leg, but I was feeling good on the return and was able to hold right around 7:05/mi for the last half mile or so. For reference, my mile PR time is 7:11, so I was well pleased with this. Run 2 was done in 27:26.

Wraup and post-race
Overall, my times were good enough for a 1:52 finish, a 15-minute PR for this race. To say I was pleased would have been a massive understatement. I celebrated with a big plate of the post-race pancakes for which this race is famous, plus a glass of Rocket Republic Scotch Rocket served by my fellow cubano Warren. It was a pretty successful day for the Cubans, in fact: the relay team of Tony, Craig, and Warren placed second, and Lance won the Clydesdale division. I’m sure if Julio had been there he would have won something too. Hats off to first-time race director Paul Erickson and his staff of volunteers for putting on a fun, safe race with excellent post-race food and drink.

I headed home, showered, and went over to Dana’s. Dinner was a giant bowl of Nothing but Noodles‘ finest mac-and-cheese, always a solid pre-race choice.

Race day
We woke up about 530a, with a goal of getting to the race site about 630a. This turned out to be easy. One of the nice things about Bridge Street is that it’s held at an outdoor mall. There is plenty of parking and tons of porta-potties, as well as some nice indoor bathrooms. We wandered around to chat with people for a while, then queued up near the 2:30 pace group for the gun start.

Pre-race

After a rousing rendition of the National Anthem, the cannon went off and so did we.

I wish I had kept better notes on the race itself. The Bridge Street course winds through Research Park, which is pretty flat and not all that scenic for the most part. The course starts in front of Barnes and Noble, runs west for a bit along Old Madison Pike, runs north on Jan Davis and then on Explorer, loops around West Park, and then turns south again. Perhaps the most interesting part is the Double Helix path near HudsonAlpha, which is marked with educational signs about the human genome. It’s also interesting to note the incredible funk we smelled while running past one of Adtran’s buildings; it smelled like someone had bred a skunk the size of a VW Beetle, wrapped it in shrink wrap, and then boiled it in 10W40 motor oil. Truly a scent I will remember for a long time.

The Bridge Street course

It was cool at the start, and we made good time through the course. Dana had planned to do 4/1 run/walk intervals, running for 4 minutes and then walking for 1, but she pretty much ignored these intervals and ran most of it, holding right around a 10:44 pace. I just stuck with her (well, except for once when I let her go ahead while I hit the porta-potty, but let’s not get into that). We crossed the finish line in 2:23:50, quite a respectable performance for Dana’s return to the 13.1 world. We collected our medals and breakfast coupons, then found our friends to hang out and visit a bit.

race posse unite!

The race organizers had thoughtfully arranged for a free breakfast sandwich (which was about the size of a Clementine) at Bar Louie, which we supplemented with a genuine brunch (and, in my case, a couple of ice cream sandwiches). I also grabbed my 35.1 award, which now occupies a prize position on my dining room table until I can figure out what wall to hang it on. Kudos to Suzanne Taylor, the folks at Fleet Feet Huntsville, and the zillions of volunteers who chipped in to put on the race– Bridge Street is one of my favorite races because it’s so well organized, supplied, and staffed.

swag life

All in all, it was a weekend well spent, and I felt fine the next day, at least until I started doing squats… but that’s a story for another time.

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Setting up run intervals on Garmin watches

(Disclaimer: I am not a coach or even especially knowledgeable; in fact everything I say in this post could be completely wrong. Don’t blame me if you create an interval that causes you to inadvertently run an ultramarathon.)

If you want to be a faster runner, you have to run faster. Unlike many other areas of endeavor, though, the best way to get faster is to train in intervals. Instead of going out every day and knocking out the same distance on the road, almost every runner can benefit from mixing those steady-state runs in with shorter-distance, higher-intensity work. For example, my coach might give me this: “2 mi WU, 6 x (2:00 @ 10K, 2:00 slow), 1mi CD.” Translated, that means “2 mile warmup at an easy pace, 6 intervals where each interval starts with 2 minutes at your 10K pace and then a 2 minute slow run, followed by a 1 mile cooldown.”  Tracking intervals is a pain in the butt, though, which is why many runners use a track– then they know to run 440, or 880, or whatever. Distance-based intervals are OK but I find track running to be even more boring than treadmill runs; I’d much rather do my intervals outside. Luckily, Garmin has my back: you can build a structured workout, then send it to your watch. When you’re running, the watch will tell you what to do. It’s magic! Because I am a nerd, I was excited when I found this feature a couple of years ago, but I find that lots of my running friends don’t know that it exists.

Garmin lets you build structured bike, run, or swim workouts that include an optional warmup, zero or more individual steps, zero or more repeats (which is the actual interval– you do X, then you do Y, repeated Z times), and an optional cooldown. Once you create the workout, you can send it to your device and it will guide you through the workout. Note that there are a lot of differences between run, bike, and swim intervals and how they are presented on various devices; for now I want to focus on the simplest case, setting up a simple run interval.

Let’s say that you want to do a simple interval workout: a 10-minute warmup, then 6 intervals at 5K race pace, then a 10-minute cooldown. I’ll pretend that you want 2 minutes at race pace and a 2 minute cooldown in each interval. Here’s how you’d set that up.

Start by logging into the Garmin Connect website. Once you’re there, click on the hamburger menu (3 parallel lines in the upper left corner), then and scroll down until you see “Workouts,” then click it. That will bring up the workouts page.

the workouts list in Garmin Connect

Click the “Select a workout type…” menu and choose “Run,” then click “Create a Workout.” You’ll see the workout creation page. Garmin helpfully assumes that you’ll have a warmup, a single run step, and a cooldown. Each of these items is color-coded.

A new blank workout for you to customize

Delete the single run step by clicking the “X” at its right edge, then edit the warmup and cooldown to include the times you want. You can also specify distance– wherever you see “select a duration”, you can choose to base the length of that item on distance, time, speed, pace, or just pressing the lap button. Use the pull-down menus in each section to fill out the workout you want.

Start with the warmup and cooldown

Now for the magic: click the “Add a Repeat” button and a new section will appear.

Oh noes, this is all jacked up

There are several things wrong with this, though: the repeat is in the wrong place, it’s for the wrong number of reps, and the intervals we want aren’t there. Luckily, this is easy to fix:

  1. Use the + and – icons at the top of the repeat block to set the correct number of reps.
  2. Use the “Select a duration…” pulldowns in the “run” and “recover” sections to set the right durations.
  3. Use “Add More…” in the “run” section to add the correct pace:
    1. Click “Add More…”
    2. The “Select an intensity target” pulldown will appear.
    3. Click it and select “Pace”, then fill in the target pace range you want. (Note that you can also set intervals based on heart rate zone and a bunch of other metrics).
  4. Repeat step 3, but this time for the “recover” section.
  5. Click and drag the little grabby thing (next to where you see “Repeat N Times” in the repeat block) to drag it into the correct position.

When you’re finished, here’s what your workout will look like:

All done! (Bonus points if you notice the one other change I made)

Now you can save the workout.. but before you do, use the pencil icon next to the “Run Workout” title to change the name of the workout so you’ll be able to identify it. Once that’s done, click “Save Workout.” At this point, absolutely nothing useful will happen when you look at your watch, because there’s another required step: you have to transfer the workout to the watch. The easiest way to do this is with the Garmin Connect mobile app, although you can plug your watch in with a cable if you prefer. As I write this, you can’t create interval workouts in the app, which is too bad. Here’s how to perform the sync: (These instructions are for the app on iOS; I don’t have an Android device so I have no idea if the UI is the same or not.)

Start the app, then click on the “More” icon (the three little dots) in the bottom navigation bar and tap “Workouts”. You should see the new workout you just created in the list:

The new workout is available to sync

Tap the new workout, and you should see the workout itself. In the upper-right corner of the screen, there’s a little icon showing an arrow pointing into a phone. That means “sync,” although why it shows a phone and not a watch is a mystery. Click it, then you’ll see a page showing all the devices your app knows about.

Here’s your workout, nearly ready to go

Select the device you want and tap “Send”.

Select the target device

Wait a minute, then check to see if the workout’s on your watch. On the Fenix3 HR, you do this from Training > My Workouts > Running. Scroll through the list until you see your workout, then hit the “start” button and you’re all set.. happy running!

Ta da

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Havana, day 2

Day 1 of our trip was about getting settled in. Day 2 was all about race prep.

Lance and I got up early-ish and went for a short run along the Malécon. We started from our apartment (the little red pin on the map), so you can sort of see where we were situated compared to the rest of Old Havana. This was just a short shakeout run, so we made a couple of stops for picture-taking along the eastern leg. You can’t see it in the map, but there’s a really interesting old fort across the strait to the east.

Running along the Malécon

Running along the Malécon

Called Castillo de la Punta, its construction started in 1590. It offers a great landmark from anywhere along the shoreline to the west because its promontory is further to the north than the rest of Havana. It makes a great scenic backdrop, too.

Castillo de la Punta

Castillo de la Punta

Further to the south along our run route, we saw a couple of cruise ships jockeying for entrance into the port. Non-US-flagged cruise lines have been stopping at some other Cuban resorts for a few years now but having them come into, or just offshore, Havana is fairly new.

Paul and Lance on the run

Paul and Lance on the run

After our run, we met up with the rest of the posse and finished getting our gear and bikes together. This was quite a production, as Julio, the 6th member of our group, was staying one block away. We’d arranged for Eric to bring a friend with a truck, so we set out on the half-hour drive from our apartment to Marina Hemingway, named after Papa himself. The drive took us through a row of embassies (not including the US embassy; more on that later) and some scenic residential neighborhoods. The marina itself was pretty well representative of Cuba: dilapidated in spots but still functional. The marina has two hotels: Hotel Acuario and El Viejo y La Mar (“The Old Man and the Sea”), which is being renovated.

The Old Man and the Sea-themed fountain

The Old Man and the Sea-themed fountain

The registration events were all held at Acuario, more or less. We were told the workflow would go like this:

  1. Get a race number and athlete wristband
  2. Drop off our bikes and bike bags in T1
  3. Drop off our run bags at T2

In my race report, I alluded to a certain degree of disorganization at registration, so it may not surprise you to know that things didn’t exactly work this way. We stood in line for a solid two hours to get in and register– registration opened at 10 and we were in line about 1015. The registration process itself was a maelstrom of people milling around trying to do 4 simple things: sign a waiver, sign up for race photos, get a race packet with numbers and so on, and get the coveted wristband. The volunteers seemed overwhelmed, and the layout was such that the crowd was funneled to the photo station first.. where you couldn’t sign up without your race number, which you wouldn’t have at that point. You get the idea.

Eventually we survived that process and walked back over to where we’d parked to get our bikes and bags. Each of us had to take all of our stuff and pack it into the event-provided T1 and T2 bags, so that took a few minutes. Then it was back to standing in another line to drop off our bikes and bags. This process was more smoothly organized: each of us had to find our numbered slot in the bike racks, park our bike, and hang our bike bags on the corresponding numbered hook. Run bags? Oh, yeah, we had to leave those too. At various times we were told that we could set up normal transition areas near our bikes, that we must set them up, and that we could not set them up (also that we could and/or could not leave helmets and shoes with the bikes). Oh, and also that we would and/or would not have access to our run bags before the race. You get the idea here too.

After another hour or so of fumbling around in the heat, everyone had their gear staged and we wandered off to find lunch. This was a bit of a challenge; our drivers had left, and the marina only featured one restaurant. Lonely Planet characterizes by saying that you can eat there, if you have no better options, which you won’t if you’re at the marina. They were right. Nothing was bad but it was, at best, mediocre. I had shrimp pasta; the shrimp and pasta were perfectly all right but they were served in an odd not-Italian tomato sauce.

Cuban pizza

Cuban pizza; note the skeptical looks of Tony and Julio

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The Cuban national tourism agency had offered a tour package for triathletes that included airport transfers, rooms at the Hotel Naciónal, and some other goodies. We found a bus going to the hotel and got on it; no one asked if we were supposed to be there, so we enjoyed the air conditioning and ended up at one of Havana’s most venerable institutions.

The imposing Hotel Naciónal

The imposing Hotel Naciónal

The hotel is set on a hill, and it has a commanding view of the water from its back terrace. Naturally, we immediately went there, whereupon I met a new friend… because of course he’d be there.

No word on whether he supports Fidel

No word on whether he supports Fidel

We hung out at the hotel using their wifi for an hour or so, then Lance and I took a classic-car taxi back to the marina while the others went home.

Riding dirty

Riding dirty

The idea was that we didn’t need to all go to the race briefing, so Lance and I volunteered to go find out two important factoids: whether the swim would be wetsuit-legal and whether ITU rules allowed swimming bare-chested. The answers turned out to be “maybe” and “yes”, and we were able to avoid having to wait until 7pm or later to find that out. We left the marina on foot and walked around the area a bit, including crossing the small and sluggish Rio Jaimanitas, before we caught a taxi back– a late-model British MG sedan that had seat belts and air conditioning– the only vehicle I rode in the whole trip that had either, much less both. On the other hand, I’d just as soon have no seat belts and no AC if it means I could roll around in this beauty all day:

What a beauty

What a beauty

We got back to the apartment and back-briefed everyone on what we’d learned. They’d already had dinner, so Lance and I walked a block over to the Malécon to look for dinner, where we found Castropol. Named after the town in Spain, and not You Know Who, this was a lovely surprise. It was easily on a par with the best meals I’ve had anywhere else; I had a grilled chicken breast with arroz moro, some fried plantains with garlic and salt, and a no-kidding-really-delicious bottle of mineral water (usually that stuff tastes awful but this was great). Portions were generous, service was friendly and quick, there was great live music, and the sidewalk-level people watching opportunities were excellent. They also have a second level of the restaurant where they specialize in Italian food, but we never made it back there to try it.

Grilled chicken? Why, yes, thank you

Grilled chicken? Why, yes, thank you

Full and sleepy after the 10 or so miles I’d walked/run that day, I headed back to the apartment and was in bed by about 830p. Now might be a good time to mention that I’d been getting steadily more and more congested– going through a pack or so of Kleenex and 2 12-hour pseudoephedrines per day, yet still continually honking like a foghorn. I was feeling a bit run down but was optimistic that a good night’s sleep would set me right. If you’ve read my race report, you already know how that turned out.

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Training Tuesday: Havana Triathlon race report (25 Feb 2017)

(The Garmin Connect app doesn’t work on Cuban government wifi, so I can’t post course maps, etc. The final race results aren’t up, and since I didn’t have my phone I don’t have any pictures from the race itself, so this report is all you get for right now.)
Summary: great experience, awful performance. 8:12 for a 70.3 is nothing to get excited about. I guess I was not as well prepared as I thought, but there were a couple of other external factors. First is the fact I was sick. I didn’t realize how sick until today (Tuesday), 3 days post-race, when I’m feeling normal and comparing it to how I felt the day before and the day of the race. I had been sniffling and snuffling all week, since maybe 2 days before we left, and was regularly taking 12hr pseudoephedrine for a solid week before race day… not a great setup for the race. I was short on sleep ( people here don’t really get their nights started until midnight or so, so we’ve had significant traffic noise and street noise each night), averaging about 5hrs of real sleep each night for the 4 days pre-race day. I also ate poorly, out of necessity, the day and a half before the race. Those aren’t excuses, but they were definitely factors.

Prep

We spent the entire day before the race getting registered, dropping off our bikes and transition stuff, and so on. I logged about 10 miles of walking. This was not a good idea. Race registration was at the marina; it took about 2 hours to get through packet pickup, then we had to drop off our bikes. The best word to describe the race was “disorganized.” There was a lot of mis-information and non-information, and the whole experience really made me appreciate how hard RDs have to work to put on a smoothly running race. This is only the 3rd year for this race so I am confident that they will improve.

This was a point-to-point race: all our bike stuff went in 1 bag, and all our run stuff in another. We dropped the bike bag off with the bike and gave the run bag to the organizers, who staged it at T2 for us. This put a very high premium on making sure the right stuff was in the right bag, which for the most part I got right. However, that process adds some mental stress, even if you’re a heavy checklist user, as I am.

I had a small lunch (shrimp pasta in an interesting but odd not-tomato sauce) and a good but small dinner (grilled chicken, rice, black beans, a few slices of fried plantain) and got to bed about 830p, where I slept for maybe 5 hours total.

Pregame

I got up at 410a, had breakfast (small pack of honey roasted peanuts, a protein bar, plenty of water), and met the others downstairs for our van ride to the marina. The organizers had told us that we’d have access to our bikes so we could fill bottles, etc, and this turned out to be true. They had also said we’d have access to our run bags, which was not, so I started the run with no water… more on that later. There were nearly 800 participants in the race, for which the organizers thoughtfully provided two (2) portapotties. With no toilet paper. That was awesome. Luckily I had some Kleenex with me.

There was a great deal of confusion over where the swim was supposed to start. Nothing was marked, and none of the volunteers seemed to know what was what. Once the sprint swim started, the RD eventually herded everyone to the right area and collected our after-race bags. Before the swim, I put my glasses, street clothes, etc. into that bag for access later.

Weather and conditions

It was mid-70s at swim start, with a water temperature of about 76. The wind was calm until later in the day– it started to pick up about 11a and reached its peak when during the run leg on the Malécon. The forecast high temperature was 85. I don’t know how hot it got, except that the temperature sensor on my watch registered a max of 105. When it’s on my arm, it reads about 15 degrees higher than ambient FWIW.

Swim

The RD said wetsuits were optional, so I swam with my sim shorts. The plan was to jump in the water at the land side of one of the marina’s berthing lanes, swim down that lane, across the mouth of the adjacent lane, and back down the next lane, for a total of 2100 yards or so. I don’t have good data from the swim– my watch showed I swam 1375 yards in 48:08, but the other guys with me all had correct distances, and the race results aren’t posted online so I can’t cross-check. I felt pretty good on the swim overall, at least until last night when Lance told me he saw two of the yachts in the lane we were in pumping gray water overboard as we swam past. One interesting note: when I jumped in, I forgot to hold my nose and so pumped my sinuses full of marina water. My nose was fine for the rest of the race, go figure.

T1

T1 took 11:08. FAR TOO LONG. This consisted of a 1/4mi or so run from the swim exit to the bike area. Our bike bags were hung on numbered hooks, and volunteers were checking numbers so that by the time each athlete got to the hook, they’d pulled the correct bag. ITU rules don’t allow setting up transitions in advance, so I had to dig through my bag to get socks, shoes, chamois cream, a shirt, sunglasses, bike computer, and nutrition, then get it all put on or tucked in pockets, then run out to the bike and set it up the rest of the way.

Bike

The bike course started with a couple of short climbs that I wasn’t expecting. I’ll put the route map on my blog later when I have Internet again (or you can look it up if you follow me on Strava), but basically we rode around a residential district, then up Linea (one of the main drags) and through El Tunel Linea, then turned around and reversed the route and diverted onto the main east-west autopista. There were tons of volunteers and cops managing both vehicular and pedestrian traffic; they had shut down our side of Linea for racing, so all the traffic was squeezed into the opposite side of the boulevard. I give the race organizers full points for this.

Havana is not what I’d call a polluted city but there is much more vehicle exhaust than Americans are used to– lots of poorly tuned 2-stroke gas engines and big diesels. Riding through that was not my favorite. In addition, there are tons of road hazards. I would describe the overall road conditions as fair– the worst of the roads we rode are no worse than some of the hot spots on Redstone Arsenal or the area near my house (I’m looking at you, Burgreen Road). There are lots of potholes, sunken manhole covers, and so on, and none of them were marked, but they were easy to see.

On the autopista, the course was a series of very long 1-3%climbs and short, quick descents out to about 35mi, then a turn back into the city. As the day wore on it got hotter and windier, with a moderate cross headwind on the way back in.

There were 5 or 6 aid stations with bottled water on the bike course. I drank probably 6 bottles of water on the bike, had a Honey Stinger waffle each hour, and had a small banana (maybe 5″ long) at the turnaround rest area. At the first rest stop (maybe 20mi in) I stopped, put on my arm sleeves, and soaked them, my head, and my jersey with water. That helped a bit. At the turnaround rest stop I stopped again and drank an incredibly tasty can of the local equivalent of orange Gatorade– muchas gracias to the volunteers who thought to have that on hand.

After the highway the route took us back up Linea and through the tunnel again. (I did shout “TUNNELLLLLLLLL” each time I rode through it, like the kids and I used to do when driving through tunnels, so that was fun). There were several groups of uniformed schoolchildren along the route who went nuts whenever they saw a cyclist, so that was really fun.

I tried to stay in the prescribed power range but on the back half of the bike course was trying to make up time and started pushing harder. This was a critical mistake. 3:41 on the bike, when I was hoping for 3:15 or better, was rough.

T2

T2 was set up right near the US embassy and Monte de las Banderas, a local monument with some Fidel-era slogans. Racers biked in and handed their bikes to a handler, who racked it, then ran down the chute to get their run bags. I did that, found a changing tent, and started trying to change, but I was in a fog– I put my belt on backwards, couldn’t get my shoes on the right feet, and went the wrong way leaving the chute. There was no water in T2, so I started the run with empty bottles. 8:05 in T2, most of which was spent sitting trying to catch my breath. I was so hot I actually had goosebumps. I’m lucky it wasn’t longer.

Run

I ran for, maybe, half a mile and then my legs just gave out and I walked. Occasionally I burst into a dispirited sort of trot but I was having trouble moving my legs. Eventually I shuffled through the first aid station and got some water in my bottles, on my arm sleeves, over my head, and down my back. I wish I could say that I magically revived but no. I nearly quit about a dozen times but kept shuffling to a 3:20 finish. That is by far the worst half marathon I’ve ever run, both in terms of time and of quality. There is no way to dress it up or make it look better.

Oh, did I mention that there were no bathrooms on the bike or run courses? No? Because there weren’t. I barged into a restaurant on the Malécon for my run potty break. Twice. Hope they didn’t mind.

The finish

All my friends finished before me, so I had a great welcoming committee as I crossed the finish line and got my medal and finisher’s shirt. I plopped down and collected myself for a few minutes, then Craig and I took a cocotaxi back, which was like riding inside the Devil’s lawnmower, with lots of exhaust and swerving. Warren was kind enough to ride my bike back for me and put it away. 

Post game

Literally all I could do when I got back to the apartment was sit in a chair, stretched out. I couldn’t really turn my head because my shoulders and neck were so tight, and I didn’t even have the energy to banter. I have never felt so sick or tired after a race. I eventually straggled upstairs for a shower and a half-hour nap, which helped. The thought of food was absolutely repulsive, so when the posse went out for dinner I went to bed instead about 830p and slept for maybe 7 hours total. The next morning, I got up and picked my way listlessly through the excellent breakfast buffet at the Parque Central hotel and then shuffled through the Museum of the Revolution (more details on both of those in a later post), then went back to the apartment for a big long nap. I didn’t really start feeling normal until Monday afternoon but am now fully recovered. Lots to learn from the overall experience, including a) don’t race when you’re sick and b) make sure your race prep is strong. Onwards!

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Training Tuesday: What I learned from my gait analysis

Like most runners, I’ve gradually accumulated a catalog of minor aches and pains as I run. Distance, pace, and terrain all influence how you feel during and after a run, and so do accumulated injuries– once you sustain an injury, you’re generally going to be more susceptible to re-injuring the same part. One solution: quit running. HAHAHAHAHAHAH I know, right? Not gonna happen. Another solution: see a professional to figure out what’s causing my issues, then fix them. I liked that plan better, so I embarked on a two-pronged strategy.

First, I visited Andrew Walker at PhysioWorks HSV to address a problem I’ve been having with my left Achilles tendon. Andrew put me through a battery of static and range-of-motion tests and told me, in summary, that I am a hot mess: poor left ankle mobility (which explains the foot cramps I get on long swims), excessive external rotation of my right foot, and some muscular imbalances in my glutes and hamstrings. Now I’ve got a set of targeted exercises to address the muscle imbalance (more on that in a future post). He also said “you know, your running cadence is low”. He then explained that increasing your running cadence significantly decreases the dynamic load on the ankle and knee joints by reducing impact forces– I was sold.

The following week, I took advantage of my coaching team at CHP to have Nickademus Hollon do a video gait analysis. Matt shot video of me running towards and away from the camera as well as left- and right-facing lateral views. Nickademus sent me back a 20-minute annotated video pointing out several issues with my running:

  • Too much external rotation of my right foot. this is caused by the same issues Andrew spotted with my right hip and glutes.  The excess rotation is putting extra stress on my right knee and IT band, which explains the soreness I often have after long runs.
  • My cadence is low (but I knew that already). Apart from the impact-force increase caused by the slower cadence, this also causes me to “overstride”, or take steps that are too long. The longer your stride, the more you’re in the air, which means the harder you land and the more energy it requires for you to push off again. Because I’m pushing off so hard, I’m putting too much energy bouncing up instead of forward– so write down “excessive vertical oscillation” on my list.
  • I’m crossing my arms over the midline of my body. When my arms swing, my hands are crossing close to my bellybutton, which causes my torso to twist. This both wastes energy and imparts extra torque to my hips, which is contributing to the right-foot rotation.
  • I’m heel striking.

While this seems like a long list of problems… well, actually, it is. The good news is that there are really only two things I need to work on to improve my form. First, I need to raise my cadence. The standard value that most runners aim for is 180 steps/minute. I normally run at about 150, which explains the overstriding problem quite nicely. I’ve started running with the iSmoothRun app, which includes an audio metronome that will warn me when my cadence drops below my target of 160. After a week or two at 160, I’ll move to 170, thence 180. Second, I need to concentrate on keeping my arms from crossing over the midline. This just requires mindful attention; there’s no real technique involved other than “don’t do that.”

Once I start to ingrain those two changes in muscle memory, and after a few weeks of PT exercises to strengthen the underprivileged, I’ll do another gait analysis to see if anything’s changed. I am betting that these changes will pay off, though, and I look forward to seeing the results. Ne

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