Optimizing Your Marathon - Using Math
The Harvard-MIT scientist, Benjamin Rapoport, was inspired by his experience in the 2005 New York Marathon. As he entered Manhattan for the last several miles of the race, his legs just didn't want to keep up the pace. He was experiencing a common phenomenon among marathoners, known as "hitting the wall." Essentially, the body runs out of fuel, forcing the runner to slow down dramatically.
September 25, 2010 - Downtown Indianapolis. Results
A perfect day to run. The corporate challenge starts off every year with a 7:45 am start of the five mile run. This year I was hoping for a good run with the training base I carried over from the Ironman. Ran the fastest average pace (6:23/mi) since running the event (2004-06 was a 10K) and since Athlinks has tracked my results. Good or Bad, my garmin was still out of commission and the heart rate monitor I choose for the day didn't sync at the start line. Had to go old school on the run and JUST RUN. Probably why I was able to push harder than usual.
A Training Day With Mirinda Carfrae
Triathlete.com’s Liz Hichens took a trip to Boulder, Colo. to learn what it’s like to train for a day with Ironman World Championship run course record holder Mirinda Carfrae of Australia. Carfrae provides insight on what it takes to be a top triathlete and exactly what she’s done differently from 2009 to give her the best chance at the 2010 Ironman World Championship title.
13:41was my finishing time at the 2010 Ford Ironman Louisville. This is different than the photo due to the time trial swim start. Felt great about finishing. I think 50% of the pros DNF’d as well as 25% of the age group field. It was a tough day out there. I either had allergies or a sinus infection set in on Wednesday and woke up race day with stomach cramps. Just to cross the line was an accomplishment. I’ve never seen so many people vomiting, ambulances (counted 9 passing me on the bike alone), people sitting in the shade on the side of the road and being carted off at the finish line. They ran out of bottled water at the last two sag stops on the bike and it was HOT.
Woke up at 4 am to eat breakfast and head to transition. Pumped up the tires and walked the 3/4 mile to the swim start only to find out that we had to walk another 3/4 mile to the end of the time trial start line as many athletes started lining up early in the morning. Took 30 min to reach the water once the gun went off. Swim (2.4 miles) was average and I felt good coming out. Bad news was that my Garmin did not survive the swim. No GPS for the day and that meant no speed, pace or mile checks. Made for a long day.
Took my time transitioning and at the start of the bike (112 miles). One suggestion for the bike route would be to have more mile markers. The two loop coursehad rolling hills. Started out drinking water early and had a foot cramps by mile 60. That was a problem and started to think my day would be soon over. Started with electrolytes immediately, reducing speed and pressure on foot. By mile 80 it seemed a little better. I kept my HR at around 121 on the bike all day because of my stomach cramps. Anything over 130 and it was trouble. It was getting really hot (~95 deg and humid) and I had more salt caked on my clothes than any other event or training.
Once off the bike walked through transition again taking time to adjust and recovery preparing for marathon (26.2 miles). Foot had recovered with only minor cramp now. Started the run with the goal to take short strides and keep a constant pace. By this time of day it was really hot and I walked through each mile aid station. This went on for most of the day until I was forced to walk between mile 18-20. Stomach could not take any more running. Lots of sponges, oranges, ice water and sport drink at each station. Mentally the day was difficult. Not only the heat but low carb levels often took a toll cognitively. The fact that we had to turn around at the finish line to complete the second half of the marathon was also daunting.
Ran the last mile into the finish and crossed the line in good shape. Overall a great day and thanks for the support from my wife and her sister who were at many spots on the course to keep me going and cheer me on. We spent the last hour of the race (11 to midnight) at the finish line cheering in the remaining participants, all able to call themselves an Ironman.Full Results.
July 10, 2010 - The Muncie Endurathon half ironman distance (1.2 mile swim, 56 mile bike, 13.1 mile run) event had great weather and a wonderful course. It was nice to take the family along the day before to pick up race registration and eat at the pasta dinner. Having to drive back home and then up at 4 am to drive back was not so much fun. The swim is longer than it looks. Orange swim hats and orange buoys made for a longer swim and sun was blinding after the first turn. One person was hanging onto one of the buoys.
The bike was fast and flat. Bonked half way though because I didn't eat enough early on the bike. Good lesson for Louisville. I also need to drink less lake water to avoid the hoards of bikes passing me by while attending to the call of nature in the spacious confines of a roadside portalet. I was glad when the bike was complete as I had some sort of sciatic pain down my leg after the swim for the whole ride. Another good lesson to get in the pool more but time is running out.
The run was Hot, Hot, Hot. There was a little shade running out but the return trip sucked the energy out of the legs. Lots of volunteers and aid stations which was great and timely. I can't believe i have to double this in 6 weeks. Should be interesting. Results.
June 26, 2010 - Very little training occurred during the week leading up to this modified sprint distance tri (600 M * 14.2 M * 3 M). Travel schedule made it difficult to get in quality workouts. Lesson learned at Morse was to come prepare with the wet suit. The water ended up at 76.5 degrees and the benefits of a suit would have helped my tangent attempt to cross to the opposite yellow buoy prior to navigating the first. So much for line of sight. A gradual run in with the friendly safety patrol in the kayak and i was spending much more time in the water than needed. The bike loop was flat and fast. An interesting note is that I was the same race number as the Terre Haute Tri (198). Wonder if that will hold up for other events. I like to start the first half of the run slowly and finish strong which has worked well so far this year. Next up - Munice Endurathon. Results
May 22, 2010 - A cold start in 64 degree water and the first time wearing a wet suit was successful. Starting the year off with an Olympic distance was ambitious and the field was certainly not like the sprint tri's. Everyone was eager to show how their high end gear and long hours of spring training would pay off. Once out of the water and a short run to transition it was off on the bike. Another first. Rode the new tri bike for the first time in an event. A little timid over the 25 miles since I wasn't sure how my legs would react on the run. Seemed a couple of pace lines passed by in the non-draft event but I guess you will have that from time to time. Out onto the run all toes were numb and could barely get moving. Ended with a nice pace and felt like the on and off again training schedule could use some tweaking. Singed up for the half ironman distance in Muncie to keep on track. Results
Ran the Dino Trail Run at Eagle Creek on Sat. 15K of 3 loops with lots of mud, standing water, roots and some cold rain. Lots of fun. A number of people lost shoes in the mud pits. Twisted my ankle in first mile but still managed a good result. An 8:32 pace was quite a surprise for the first event of the year. That ironman training is paying off.
Saturday, June 19, 2010 Indianapolis Sprint Triathlon #1 Indianapolis, Indiana Eagle Creek Park Swim 500 meters, Bike 10 miles, Run 3 miles
Saturday, June 26, 2010 Morse Summer Triathlon Cicero, Indiana Morse Reservior Swim 600 yards, Bike 14 miles, Run 3 miles
Saturday, July 10, 2010 Muncie Endurathon Muncie, Indiana Prairie Creek Reservoir Muncie Endurathon Triathlon Swim 1.2 miles, Bike 56 miles, Run 13.1 miles Aquabike : Swim 1.2 miles, Bike 56 miles Sprint Triathlon : Swim 400 yards, Bike 12.3 miles, Run 3.1 miles
Saturday, July 17, 2010 Indianapolis Sprint Triathlon #2 Indianapolis, Indiana Eagle Creek Park Swim 500 meters, Bike 10 miles, Run 3 miles
Saturday, August 21, 2010 Indianapolis Sprint Triathlon #3 Indianapolis, Indiana Eagle Creek Park Swim 500 meters, Bike 10 miles, Run 3 miles
Sunday, August 29, 2010 Ford Ironman Louisville Swim 2.4 miles, Bike 112 miles, Run 26.2 miles.
Sunday, September 19, 2010 FAST Triathlon Fishers, Indiana Fishers High School Swim 500 meters, Bike 10 miles, Run 3.1 miles
Sunday, September 26th Boilerman Triathlon. Purdue University. Olympic Distance: 1.5k swim, 40k bike, 10k run
I did some recon at the 2009 Louisville Ironman to scope out the site and the transition area. The swim start is 1/2 mile away from the transitions. Bag drops and bike set up are at least all in one place. I wonder if I will be able to find my bike is a sea of 2000 others. Here are some pictures.
Exit the Water and run up the ramp
Turn left, cross bridge and run down another ramp to get the transition bag
Take bag from rows of bags into change Tent, exit to bike.
Might need a quick pit stop.
Grab the bike off the rack. 2000 bikes, so remember which lane it is in.
Exit under banner and interstate out to course and back. Run through same transition as the swim, over the bridge and out.
Woke up at 4 am to eat breakfast and head to transition. Pumped up the tires and walked the 3/4 mile to the swim start only to find out that we had to walk another 3/4 mile to the end of the time trial start line as many athletes started lining up early in the morning. Took 30 min to reach the water once the gun went off. Swim (2.4 miles) was average and I felt good coming out. Bad news was that my Garmin did not survive the swim. No GPS for the day and that meant no speed, pace or mile checks. Made for a long day. 
Once off the bike walked through transition again taking time to adjust and recovery preparing for marathon (26.2 miles). Foot had recovered with only minor cramp now. Started the run with the goal to take short strides and keep a constant pace. By this time of day it was really hot and I walked through each mile aid station. This went on for most of the day until I was forced to walk between mile 18-20. Stomach could not take any more running. Lots of sponges, oranges, ice water and sport drink at each station. Mentally the day was difficult. Not only the heat but low carb levels often took a toll cognitively. The fact that we had to turn around at the finish line to complete the second half of the marathon was also daunting. 
Turn left, cross bridge and run down another ramp to get the transition bag
