Quicksilver UltraRunner

So for two days in a row I was out in the open for at least two hours each.  This would be early morning to noon.  Temps around 90+.

Normally I don’t mind the heat when I’m inside.  But since I’m out there, I really feel it.  I drink plenty of fluids and the ocean breeze does help a little.  I think it’s just a hot day when even the SPF 45 sunblock can’t keep the skin from becoming fried.

As of today, I’m on vacation mode.  That means, all training-related tasks are set aside so the final plans are set in motion for the trip.  Yuck–I feel like I’m going back to a flabby state already.  I should be headed out to Asia on Tuesday and be talking a different language by Thursday.   Hope I can find ways to maintain my fitness while I’m away.

Don’t know if I’m packing my GPS watch.  There is a power conversion issue, and I’d rather not pack anything I might mind losing.  It would be cool to post some data from my running over there though.  I’m sure I’ll be using my older running shoes to get around; in case I get a chance to, I’ll just get out of the hotel and start running!

Yup, only in small marathons.

Okay, I asked for it.  Hepatitis A and B shots.  I also have follow-up shots.  For Hep B, then next one is July 18th, and then Jan 18th.  For Hep A, next one is Dec 18th.

The nurse got me in both arms–ouch!  My friend who just happens to be a doctor said that I should try not to engage in risky activities.  Ha ha.  I got my sports to worry about.  Crazy!

Attended a group swim/run.  Thought it would be short, but the coach said a mile swim and a 40 minute run.  Didn’t think much about it–completed the swim in slow time due to leaky goggles (new) and also helped out a new swimmer reach the mile mark.  She’s only done half-milers before.  The run was great.

I decided to watch a movie since I haven’t done it in months.  Watched Indiana Jones.  It was fun but the SciFi angle kinda pushed the story to the edge.  Would have liked the son and the psycho girl to have fallen for each other; it might have been a fun side-story.

After I got back, I did a long run of 21 miles.  Long slow distance that is.  After I got done, I was truly spent.  No energy at all.  I slept good last night!

Fourth outing, and we completed a mile swim! Basically going to the La Jolla Shores buoy (#2) after the cove buoy (#1). The goal was to try to swim with few stops.

The sky was cloudy, and the water temp was around 64 C. There was no thermocline, so it was just cold all around. There were no swells or occasional waves, but the current did make itself felt near the second buoy.

Lifeguard boats were all around–I guess they were installing more upright buoys for summer season. The area around La Jolla Cove to Scripps Pier is a no-boat zone, so those special buoys are probably for the kayakers.

Plenty of swimmers–I saw two different groups at the buoy #1 (out and then back) which was almost too funny. The second group was a bit annoyed to be interrupted from talking gossip! We ran into two groups of swimmers in the swimming lanes, but no bonking at all.

So on the way out, the moving stops were mainly for going around plants (more like forests if you ask me). We either did free stroke or breast stroke to get around these slimy things. We somehow had to wade across two croppings on the way to the buoy #1.

After a short rest at the buoy #1, we pushed on to the buoy #2. The coach made me decide whether we will do two-quarter mile out-and-backs, or just do the whole mile in one swim. I of course opted for the 1/2 mile buoy #2 option. Much easier not having to deal with getting out of the beach a second time.

So the whole session looked like this:

1 ) shore instruction, then swim to buoy #1
2 ) wade across plants at 200 meters
3 ) arrive at buoy #1, saw group of swimmers there
4 ) 2 min rest at buoy #1, then swim to buoy #2
5 ) wade around plants at 500 meters
6 ) arrive at buoy #2 and a celebration tap at the buoy!
7 ) 2 min rest at buoy #2, then swim to buoy #1
8 ) arrive at buoy #1, saw second group of swimmers there
9 ) rest at buoy #1, then swim for shore
10 ) wade across plants at 200 meters
11 ) arrive at shore and short discussion about the swim

This was a good solid outing lasting almost an hour. The coach at one point had me follow him through the plant maze, but I had to get him to slow down since his pace was fast. After that, we stayed side-to-side pretty much.

Here are a few observations I made:

1 ) I couldn’t get a comfortable rhythm going until after the first half. The water was colder and my TRI suit was bunching up in the back
2 ) I ate at least an hour before the swim. Big NO NO. Two hours minimum next time. Have you ever tried swimming with stomach full?
3 ) I swallow AIR. So I was automatically using the rest stops to burp off the air from my tummy. I guess I tend to slow down when my tummy gets big!
4 ) I found myself daydreaming between buoy #2 and #1. I thought about doing scuba diving again, because I know the topography of the land underneath the water I was swimming in. It made my swim for that segment leisurely and the coach noticed how relaxed I got.
5 ) During the wading at the last two hundred meters before the shore, my body couldn’t decide whether to rest (it didn’t want to) or to move on (just weird). I decided that the only logical solution was to keep moving. Within 10 strokes, the body felt normal again.

The coach mentioned that he didn’t doubt my ability to swim 3 miles and keep up an even effort. I guess he knew this from just knowing my solid endurance base. He did say that the whole thing about open water swimming is finding a comfort zone. Being out in the elements is different from swimming laps in the pool. I knew that instinctively.

We’ll do a few more accompanied swims until I can do 3 miles! That’s what the coach said. This is the distance from the cove to Scripps Pier and back. The coach said that in the near future, this swim will be nothing for me.

Saw a seal before we entered the water. There was no tall silver fin following so that was a good sign. (We had a shark attack that killed a triathlete only a month ago).  After the half-way point, I almost ran into a jellyfish; that would have been painful. Plenty of fish to see near the shore–just schools of multi-coloured fish without a care in the world! Some big ones showed up too!

Workout:
10 min easy
10 min drill

4 X 400 Z3 @ :30 sec rest
2 X 200 Z4 @ :20 sec rest
4 X 800 Z3 @ :30 sec rest
2 X 200 Z4 @ :20 sec rest

10 min cool down

Comment:
Since the coach said Z3 should be 5K pace and I never ran a Z3 at a perceived 5K pace, I decided it should be around 6:30 since I can manage a 7:15 pace for a half-marathon.

So I maintained a 6:30 for each Z3 and then a 5:15 for each Z4. The 5:15 is just the number I spotted in the middle of the 200; that segment is too fast and you really only get to see your watch once. Parts of the 200 may show a lower figure, but around 5-ish is what I was going for.

This was a true track workout since it was challenging and it asked me to run at my current fitness level. I’m sure the coach would have wanted me to slow down, but my perceived 5K is spot on and I really would have felt like a slacker at anything slower than a 6:30.

I don’t know–scheduled this visit to my old hometown way before I knew what was in store for me this year. So it will take some discipline to keep training while visiting the Philippines. Looking forward to it, but at the same time I dread having to slow down on my training.

My question for you is:

1) Are there day-use gyms that I can use in Cebu?

2) Are early-morning runs of short to moderate duration okay health-wise? What time does the smog build up when running becomes uncomfortable?

3) Does anyone know of a tri-coach I might be able to work with in Cebu? My visit is two weeks long.

I can see it now–I get so fat and come back losing at least half of my gains in the last 6 weeks. Don’t think I’d lose any of my running base because I got years of it. More concerned about the bike and the swim aspects.

So if you know some answers to my burning questions, please drop me a line. I’d really appreciate it.

I like South Dakota. Reminds me of Texas-felt at home almost immediately.  Their regional airport is small but adequate.  I kinda like it.  The ramp was hot and humid, and the floor had bits of hay on it.  Thought it was a nice touch.

After renting a car from Enterprise, I headed to check in at the Comfort Suites 5 miles away. I was pleasantly surprised that Viborg was only 35 minutes from the hotel. Decided to take advantage of late checkout rather than use the facilities at Swan Lake.  I found a pasta kitchen at the Empire mall; bought a spaghetti meal which was my last meal as the time difference had me eating lunch at 5PM!

Headed out to Viborg at 4:15AM. Would get there at 5:05 courtesy of a rented GPS. After getting my bib, I found refuge at the clubhouse to get away from the huge mosquitos and bugs.

At 5:50, the runners congregated at the camp’s main sign. The camp is a Menonite fellowship center so they actually said a prayer. Two minutes later the race started.

It had rained some overnight, and the gravel roads were muddy near the softer shoulders. So newer shoes looked raggedy by race end.

I would end up keeping pace with a super-disciplined woman half-marathoner (#1) who was maintaining a 7:30 pace. The eventual first woman (#2) in the marathon also stayed in the same group but she was struggling after mile 10. After getting passed the sleepy town of Viborg, I decided to continue on my own. That might have been the wrong decision.

At the turnoff for the HM and Full at mile 12.5, the volunteers did not flag me.  Or rather, I didn’t study the course ahead of time.  I ended up running into the entrance of the Swan Lake camp, where the bewildered volunteer took about a minute or two to figure out what to do with me.  He finally directed me back to the turnoff where I would join runners who were a solid mile behind me.  They were surprised to see me, but chuckled when I said I just missed the turnoff.  One guy said I was running the long course.

I soon overheated since I had my windbreaker on.  After tying it to my waist, my speed would return somewhat.  I didn’t feed normally since I only had one packet of GU, so my energy flagged after mile 15.  But I found my second wind and kept those guys in my sights since they were keeping a good pace.  They were never more than a quarter mile in front of me.

The course is relatively flat, with some undulation just because.  The road designers probably didn’t anticipate that runners would use it, so flatness wasn’t necessary.  Bales of hay, cows hanging out, combines parked in huge garages, silos, what look like storage sheds destroyed by tornados, barking dogs, dogs who could care less and were sleeping on the street, water-logged fields, the lake full of happy fish, the smell of manure in places.  Can’t get more country than that.  In a way, that is it’s charm.

At mile 22, I caught up with woman #2 who was run-walking at this point.  She would finish a good 10 minutes behind me eventually.  At mile 24, I was passed by a guy who was part of a bigger group behind me.  I guess he sped up.  He would finish in between the two guys at the turnoff and me.  Another runner who was running almost with us (with runners #1 and #2), ended up finishing ahead of me, but was hunched over when I crossed the finish.  An ambulance soon showed up to pick him up.

I came in at 3:47:40.  Not bad for a long course of 26.97 miles.  And as it is tradition, I went up to the bell and rang it once with authority.

I would rush out soon after so that I could check out of my hotel room.  I made it in before 11, which gave me an hour to clean up and check out.  Not bad.  Had lunch over at the Empire Mall, and enjoyed a good cup of coffee until it was time to go to the airport.

The trip back was fun.  I got upgraded to first class from Sioux Falls to Denver because they needed my seat for the gobs of people wanting to travel out to Denver.  Got treated royally on the plane by a super-nice flight attendant.  The wait over in Denver was a little long, but in some strange way worth it.

I had an OMG moment on the flight back to San Diego.  Somehow this cute flight attendant decided to adjust the center seat by herself, reaching over me as I was in the aisle seat.  She could have asked me to do it, but she insisted.  Anyway, she lost her footing and ended up ON me.  (This is the G-version of  the story).  Did I mention she was cute?  Did I mind the accidental contact?  Well she didn’t look like she minded so I just smiled at my good fortune.  I think with all the fun stuff on my trip back to San Diego, I must have won the long course marathon at Swan Lake! I would see her one more time with her colleagues waiting for a hotel pickup, and with her eyes she smiled.  Nice!

This was a fun trip!

I do my ocean swims over at La Jolla Cove, a 4-mile route one way.  The problem with the cove is that it is a  must-see tourist location, so finding parking is always a premium.  I used to wince every time the coach says to meet at a time when you know everyone is out there.  Not anymore!

I got myself a cheap touring bike, the kind with soft seats and the usual gears.  I installed a seatpost-mounted shelf to carry gear on.  Also installed lights (front and back) but don’t have batteries in these yet.

So today, I took the bike out to the cove and back.  The way back has a big hill, a good 700 ft climb.  Not too bad if the gears are worked properly.  But it does give you a good burn anyway.  After I got home, I decided to visit the post office.  Before heading back home, visited Robek’s juice and enjoyed the late afternoon sipping a fruit smoothie.

So for an 11 mile route, my gas bill was ZERO.  The only thing to watch out for is drivers not seeing you.  There are plenty of bike routes in my town, but you’ll never know so you have to ride defensively.  Anyway, I might be starting a trend.  My coach is thinking he should do the same thing too.

I think about this all the time.  We all have the potential of achieving great things.  Let’s say the fastest marathoner can do a 2:05 and the usual competitive or elite marathoner does a 2:30.  The semi-competitive bunch would easily fall within the 2:30 - 3:00 range.  I’ll probably get arrows at me for saying 3:01-3:30 isn’t competitive, but that is not the point. I’m saying that to compete in the top 100 for any race, you have to get pass 3:00.  I’m not talking about the small races, but the well-attended ones where cross-country runners or collegiate runners regularly run their first marathons.

So I’m built like a truck.  Short stature, the legs almost just a bit longer than my trunk.  Strong muscular legs, wide chest, semi-muscular shoulders.  Now, before you start agreeing with me I have this to say.  I met the guy who won the Mardi Gras marathon this year.  He was shorter than I was by an inch, and built similarly.  But he ran a 2:30 marathon!

So what do I mean by talent?  First off, a competitive running background in high school is the one constant as far as most competitive marathoners.  Fewer who start late can muster enough motivation to reach the competitive ranks.  And there are those genetic freaks that can run like gazelles without any prior training.  Some people are just made that way.

I recently started doing serious track work.  What I’m noticing is that I have a better appreciation of top-end effort, and the ability to keep consistent pacing at 70, 80, and 90 percent of that.  Nowadays, I can comfortably run 8-min miles for 26.2.  Granted, I still have to watch my pace because of the usual tendency to be lazy but my GPS history is starting to surprise me a bit.

So what are some characteristics common to elite runners?  One, talent; Two, motivation; Three, goal-setting; Four, great coaching; Five: injury-prevention; Six, serious time management; Seven, train all the time; Eight, picking your races; Nine, knowing your body; Ten, managing nutrition.  So you ask how many of these I have–would you be surprised if I said zero?  My present coach may get me to 3:00 or sub-3:00, but not beyond that.  I don’t know if I have the time to pursue a faster time.

So in a perfect situation–having the talent and the cards in my favor, would I ever try to be an elite runner?  I still can’t see it given my mental makeup.  What makes a runner competitive is the ability to compete.  I just don’t see any reason to compete against others.  Therein lies the fatal flaw.

My story will have a great ending I suppose.  Much later on and then having time and relative agelessness on my side, I’ll make it to the outskirts of my potential as a runner.  That will be alright, since goal-wise I just can’t make it out of the gate.