Sunday, March 24, 2013

We Run 5k Race Report


I don’t normally do race reports for 5k races, but this was a special one.  A few months ago I started running with 9-year-old girl, Kiersten.  We started out doing 2 mile runs and built up to almost 3 miles.  None of our runs have been during ideal running weather.  Most days were in the 20’s, and our only “warm” day was barely above freezing with rain.  Ugh!  So, today’s temps of 40 with little wind was as good as we have had it, yet still 10 degrees below average for this time of year.  Oh, the fun of living in Iowa!

During our runs we mostly did 10min/mile pace with some short intervals thrown in at 9min/mile.  I choose the interval pace based on her time last fall at this race.  We had hoped to run about twice per week, but due to very crappy weather and her busy 9-year-old social life, most weeks we were happy to get in one run. 

One of our many cold morning runs

I decided to do my weekend run workout prior to the race, and tack the race on to the end of it to extend the workout a little.  I was anticipating a nice 9min/mile cool down.  

Kiersten’s previous 5k PR was over 27minutes.  Her goal was sub-26 minutes.  Based on our runs together, I thought that may be a stretch. 

Last fall there were about 150 people that signed up for the inaugural race.  That number greatly increased to over 600 for today’s race.  We lined up near the start line.  I pulled her back a little, as I believe we would have been on the starting line if I had let her.  No need to get trampled over!

For the first mile there were several kids around us.  I was surprised they were able to hold that pace, but I believe some of them peeled off to do the 1 mile turn instead of continuing on the 5k option.  There was a guy yelling out times at the 1 mile mark, but I knew he was off.  There was no way we were going 7 min/mile pace.  I checked my watch and he was a minute off.  I was still shocked to see we were just under 8 minutes.  Definitely on track for a sub 26.

Shortly after this, the race rounds a pond where you can see who is where ahead of you.  We were slowly creeping up on another girl, and from what I could see, she was the only kid ahead of us.  For the next half mile we were a few steps behind.  A volunteer told the girl ahead of us that she was the first young girl he had seen.  Sweet!  We were in the hunt for first place.  Soon after was a water stop.  They both grabbed waters, but Kiersten was quicker with hers.  Then I was amazed as the other girl sprinted past to catch up with her dad.  Her gait was amazing.  Probably better than mine.  I commented to her dad that she had great form.  He said her sister is just as good.  

Our second mile was right at 8 min/mile pace.  Kiersten was pacing very well.  We were on about a half-mile, slight downhill straightaway.  It seems Kiersten thought this was a good chance to take the lead, but with each push the other girl pushed back and Kiersten dropped back.  After three or four tries, she settled back in.  I was partially relieved, as my legs were not the happiest with me at this point.  We continued running along just a few steps behind.  And then things turned bad.  Kiersten started to get side cramps.  Taking deep breaths was not helping, so we walked for about a minute and watched first place run away, and Kiersten’s sadness quickly set in.   I know that feeling all too well and it sucks.

Feeling better, we got back to a jog, turned the corner to the finish line, then she took off in a full-out sprint.  I tried, but couldn’t catch her.  Where did this burst of energy come from?!?!  Oh, to be young again! 

Out sprinted at the finish line

Our final times were 25:09 and 25:10.  Just under a 2 minute personal best for Kiersten and a second place finish in her age group (19 and under)!  

Awesome award for 2nd place!

I didn’t realize until today the competitiveness she has in her.  I knew it was somewhat there, but not to the extent it is.  Hopefully she uses it to continue running, as she is going to be one amazing athlete!  Well, she actually already is.  Now if I can get her swimming and biking she can rock the tri world, too!

Post race high 5 for a great race!

Time to Move On


I’m selling my old bike.  It’s been a great few years, but I recently purchased the new version so this one is ready for a new home.

2009 Specialized Transition Comp
Size Small (51cm)
$1,500

Rode for 3 years.  Most miles were indoors on the trainer. 

Stock components with the exception of the crankset and wheels.  The crankset is a Simano Ultegra 50/34 with a 165mm crank arm.  Will sell original crankset with bike as well.   Wheels are Alex ALX 330.

Does not come with pedals.

Freshly cleaned and tuned by Geoff’s Bike and Ski with new arm rest pads.

Would work best for someone a few inches taller than me (I’m 5’2” on a good day).

Full set of specs here:
http://www.specialized.com/us/en/bikes/archive/2009/transition/transcomp






TECHNICAL SPECIFICATIONS

FRAME Specialized FACT 7r N'Aero tube shaping, triple monocoque construction, compact aero geometry, vertical seat adjustment
FORK Specialized FACT N'Aero carbon, monocoque construction, 1" steerer
HEADSET Specialized Mindset Plus, 1" integrated threadless, sealed cartridge bearings w/ two 10mm and two 5mm carbon spacers
STEM Specialized Comp-Set, 3D forged alloy, 4-bolt 31.8mm bar clamp, 4- position adjustable
HANDLEBARS Vision Tech aluminum Transition aero bar
BRAKES Specialized integrated brake system
BRAKE LEVERS Vision Tech aero levers
FRONT DERAILLEUR Shimano 105, braze-on clamp
REAR DERAILLEUR Shimano Ultegra SL, short cage
SHIFT LEVERS Shimano Dura-Ace, 10-speed bar end shifters
CASSETTE Shimano 105, 10-speed 11-25t
CRANKSET Shimano 105
CHAINRINGS 53 x 39t
BOTTOM BRACKET Shimano 105, Hollowtech II
SADDLE Body Geometry TriTip, super light foam, carbon reinforced base, Cr-Mo rails, microfiber cover, 50mm nose width
SEATPOST Specialized Transition carbon, 2 position
SEAT BINDER Transition alloy

Size
SM
Seat-Tube Length, B-B Center to Top vertical
72mm
BB to top of Head-Tube, Horizontal
395mm
BB to top of Head-Tube, Vertical
-100mm
BB Drop
50mm
Chain-Stay Length
71.5mm
Saddle Setback (Min)
43mm
Saddle Setback (Max)
68mm
Head-Tube Angle
575°
Fork Rake
961mm
Trail
761mm
Front-Center
100mm
Wheelbase
400mm
Stand-Over Height
75mm
Head-Tube Length
170mm
Handle-Bar Width
350mm


Sunday, February 3, 2013

My First Sponsorship!




I’m excited and honored to announce my sponsorship with We Run in North Liberty! 




One of the many reasons for joining up with We Run is because of why the owners started into running.  Their stories resemble mine in some ways.  I had become unhealthy after college and needed to get back into shape.  I wasn’t much of a runner growing up and didn’t understand why anyone would want to run.  I still remember my first "runs" of not being able to run more than a block at a time.  In the whole scheme of things, it wasn’t all that long ago.  Since then I have enjoyed watching other people grow in their running abilities and helping them along the way.  

We Run is the perfect place to pick up shoes, clothes, or a variety of other running gear for the advance runner or the person starting out.  I'm happy to be a part of the We Run team!

Saturday, November 24, 2012

Long Overdue, Part 2…The Hy-Vee Triathlon 5150 Championships


The end of the racing season came earlier this year than any other year, on Labor Day weekend.  Last year was the first year that I didn’t race the Hy-Vee race.  Last year was also the first year it was a WTC 5150 event.  There are two sets of waves, the 5150 Championship waves and the age group waves.  The Championship waves raced for cash and prizes.  To get into these waves I had to qualify at another 5150 event, which is why we did the Kansas City 5150 race in May.  Not only did I place high enough in my age group at the Kansas City race, but I also earned a free entry (worth $100) into the Hy-vee Championship race. The Hy-Vee championship race gave awards to the top 3 and prizes to the top 5.  In KC I placed 2nd in my age group, and was really hoping for top 3 in Des Moines, but wasn’t sure if that was possible.

Friday night we drove the camper to Des Moines.  Our home away from home for the weekend was Walnut Woods State Park.  If the race hadn’t moved back to the Downtown area, we would have been very close to transition.  Instead we had about a 20min drive to Gray’s Lake.  Not too bad, and the route to and from Gray’s Lake was a lot of the bike course so I was able to easily check that out as well.

Saturday was packet pickup and bike check in.  It was also the first U of I football game for the season.  After sitting through the mandatory half hour, non-informative information meeting (a heart-felt video followed by course information that didn’t include the things that I would have liked to have known as I was racing the course…like how to navigate the swim buoys as they weren’t set up as the picture showed during the course talk) we bellied up for the pre-race beer at Buzzard Billy's just down the street.  A few other friends and teammates joined us as we were there for several hours.  The rest of the day was uneventful and relaxing.  I set up my bike in transition, and had just about the best location possible...first rack inside of transition from the bike in/out, and just a few bikes down from center.  The way transition was set up was about as unfair of a setup as you can have, especially with assigned racks, and I was very lucky with my spot.

Race morning was super early as usual.  My mom and step-dad were on site to watch the race, so after setting up transition I worked my way over to the swim start (unfortunately they do not allow a swim warm-up, so no warm-up at all for me that morning) and looked for them.  It was a cluster, and I was extremely surprised to hook up with them. 

My mom and I pre-race

I usually wear two swim caps.  If I can get an extra race cap I use that, otherwise I bring one with me.  That morning I forgot my spare and hoped to get another one at the race site. No luck.  I put my cap on, then my goggles.  I wish I would have done it the other way around, but was afraid of yanking out my hair getting my goggles off.  As I was swimming I could feel my goggle strap working it’s way off my head. Thankfully it never came off.  Other than that, the swim was pretty relaxing up until the finish.  At the start it’s really hard to see the full course.  At the course talk I was pretty sure they said to keep the buoys on your left the entire time.  Sounded easy enough until I saw the last buoy.  If I kept it on my left, I could easily cut the course to the finish line, as I saw several people doing.  To make sure I wouldn’t get a penalty, I went around the far side of it before heading to shore. 

As I was running through the VERY long T1 I noticed Wes’ bike was still there (his wave started before mine) and my rack looked full of bikes.  The first leg of the bike goes through Waterworks park.  It wasn’t too long before I closed the gap with one of my teammates, Jami.  She’s an ex-U of I swimmer, and I knew she would exit the water ahead of me.  I wondered if there were others ahead, too. 

The bike course is a little rolling.  Nothing too steep, and a good amount of flat road.  I only had two issues on the bike, which were both similar.   Twice I had a Clydesdale pass me, and just after getting ahead of me one sat up and took a swig of drink and the other grabbed a gu.  This slowed each of them down enough that I quickly caught back up and passed them.  I was not a happy camper, especially because the second guy that did it sat up RIGHT after he passed me so I wasn’t sure if I had even dropped back enough before passing him back and it was just as a course marshal road by.  Thankfully no penalty was given.

Coming back in to T2 was a bit of cluster.  There were still waves heading out on their bikes, which led to not much room on the bike trail.  I heard there were a good amount of crashes from spectators walking across the bike trail without noticing bikes were coming and going.  I was glad to not have witnessed any of that.

I was in and out of T2 quickly and headed out for the run.  There is a short out and back section along one of the parking lots before winding back to downtown.  I hadn’t seen my mom and step-dad since before the swim, and wasn’t sure if I’d get another chance before the finish line.  But, as I was coming back from the turnaround they were headed to their car.  Yeah! 

I spent almost the entire run with a Clydesdale who was very nice to talk to…as much as we could talk during the 10k.  I just hoped he wasn’t one that I was pissed at earlier.  I few women passed me, but were not in my age group.  Then, finally, a 36-year-old calf went flying by.  My Clydesdale friend knew her from his triathlon club.  She was a runner!  Her run time ended up being over 5 minutes faster than mine!  I wondered how many women in my age were already ahead, and how many more would also catch me by the end.  I concentrated on picking off the women (all younger) that were ahead of me and staying with my Clydesdale friend (he seemed to be just a bit faster than me).  In downtown there is another short out and back section.  This is where I pulled ahead of Mr. Clydesdale.  I also noticed that it seemed to be a good distance between me and the next women.  Yeah!  All that was left was a few more blocks, the only hill on the course, and the long finish line stretch.  Heading up the hill I caught up with another teammate, Steve.  I turned the corner and could hear my cousin, her husband, and daughter cheering me on from the bleachers. 

On the blue carpet we (more Steve than me) decided to try to catch the one last guy ahead of us.  Steve had a little bit more push left in him and crossed just ahead of me, after we both passed the random guy.  Yeah! 

The chase is on!

Steve L and I catching and passing random guy on the big screen

I had thought a 2:18 time was about what I would finish in, but after doing some quick math, I knew it was a bit faster.  A few minutes later I picked up my post-race printout and found out my time was 2:15:53 (a PR) and I came in second place.  Sweet! 

It was going to be a bit before Wes crossed, so I spent some time in the athlete area with a few other Iowa HEAT members.  Great food there as usual, including the Blue Bunny truck, but my stomach wasn’t ready for much yet.  I also enjoyed a bit of time in the ice baths that were set up.  I wandered over to find my family just as Wes was crossing, so back to find him.  Once he had a bit of energy back in him we headed back over to thank my family for coming out to watch.  They rock! 

The finish line and transition areas were pretty far apart.  I had hoped to get our stuff out of transition, shower back at camp, then make it to the finish line area for awards, but there was no way that was going to happen.  Instead Wes, my mom, and I walked down to the expo.  In years past it was very family friendly with tons of stands and stuff to do.  I heard last year (my first year not doing this race) it was a bit underwhelming.  This year’s was better, but it still lacked greatly compared to the previous years.  We did pick up a few things, including a crappy, but free, beer. 

It was getting close to the awards ceremony, so we wandered back to the finish area.  The heat was starting to kick in, and I’m glad we didn’t have to deal with that in the morning.  It was not going to be pleasant for the for the professional’s race.

The overall awards were given first.  Dang they are fast women!  The winner received a mini cooper car.  There were several of them around the finish line area, and they are cute!  For the age group winners, we received gift certificates to Orca/Orbea.  A nice prize, just not sure what I want to spend it on.  Maybe a new wetsuit…?

I'm on the #2 box!

The line for the bus to take us back to transition was soooo long, and my mom and step-dad offered us a ride.  We weren’t going to refuse.  Hopefully our sweatiness didn’t stink up their car too much... 

After grabbing our gear, we headed back to camp to eat, shower up, and let the dog out, then to the finish line area to watch the pros.  By this time the Women were finishing up, but we caught the entire men’s race.  They are amazing to watch.  Their route is different than ours in that they do multiple loops.  The big TV screen allowed for us to see the action while waiting for them to loop back in to the grandstand area. 

For dinner we walked over to Zombie Burger and filled up with burgers and chili fries.  A great post-race reward.  Yum!

Unless I get a free entry or they change the course to be less of a cluster, I don’t plan on racing it again.  I miss having it at Raccoon River Park.  The start, finish, and festivities were all in one location.  Two years ago would have been perfect if it hadn’t stormed and cut the race short.

It’s been a few months since my last race.  I took a week off from working out, then month off of structured workouts…just running with friends and biking to work.  I needed this summer to get my mind back ready to race long again.  Next year I will do at least one half-ironman, but still not sure if I’m ready to go even longer again.  First, we’ll see how next summer goes.