2013 Capital City Challenge Recap

Stats: 64th place; 2:32:10; 6:03/mile avg. pace (across all activities)

It was another successful year of running, rowing, and riding along Kanawha Boulevard. This was by far my best time in the Challenge. I did not have to deal with an inferior inflatable raft (2010) and my bike did not spring a flat tire (2011). Basically, my equipment held up and I had an enjoyable, if exhausting race.
I started the run a little faster than my average running pace. It was a cool morning and I wanted to get the limbs moving and warm up. After two miles, I started drag a bit. The cool air stung my lungs a touch and I wanted to save my legs a bit for the bike. I wish I kept track of split times, but not wanting to wear the iPhone in the kayak prevented me from doing that. I estimate the run took me about 32 minutes (a little under an 8 minute mile pace four a little over 4 miles).
The kayak transition went well except for having to lug it from next to a tree down to the boat ramp. I was shaking, trying to put on my cycling gloves before settling into the kayak. A volunteer gave me a great, hearty push out into the river, and it was on to the most dreaded of events. I felt my right shoulder blade aching less than a half mile into the row. I mixed in some five second breaks to ease the pain in my arms. The stretch between the capital and the South Side Bridge felt like it took ages. There are few points of reference there and the river seemed to be endless. Eventually, I started incorporating the abs more into my technique and found a rhythm. My breaks became fewer and shorter as I passed Haddad Riverfront Park and scooted towards the interstate bridge. Once within earshot of yelling onlookers, all rooting for their family and friends, I got excited. Getting on to the last leg of the event is always appealing. Another awesome volunteer dragged my kayak a solid ten feet onto shore. I disembarked, hastily threw my life jacket in the kayak, and jogged through Magic Island to the Boulevard.
The kayak to bike transition is always the hardest for me. First, you have to move your stiff legs to get you to the bike. Then, I always like to change out of my wet socks before donning the cycling cleats. I also put on padded cycling shorts over my compression shorts (which proved to cause some undesired chaffing). Helmet on, I walked to the start and hopped on my bike. After a few missed pedals, I clipped in and started zooming up the hill to the bridge. I felt good to be moving so fast after the glacial speed of the kayak. But I almost instantly realized how tired my legs were. Still, I shifted into a lower gear and tried to pick up speed. I settled into what I thought was an appropriate gear to be able to pedal without feeling a constant weariness. The first four miles was disheartening because I could tell I wouldn't get a second wind. I had to keep pushing with what I had left. I popped some Hammer gel in my mouth, slurped some water. The calories and hydration may have given some momentary burst, but it faded quickly. I developed a weird cramping sensation in the muscles around my left elbow. Taking a hand off the handle didn't appear to relieve it. Oh well.
When I completed the first lap at Magic Island, the volunteer said, "Stay right to finish." I appreciated that he thought I looked like I would finish that early. But no sir, I had another eight miles to endure. Mike passed on his way to finishing the first lap and gave a head nod of encouragement. We were both too tired to insult each other at this point. At times I got so tired that I drifted a little on the road. The worst moments were when I drifted and slowed down considerably. But turning around at Daniel Boone Park for the last time lifted the spirits. I was pleasantly surprised at how the one lane between the Capital and Daniel Boone did not produce any close calls or traffic jams around me. All the cyclists handled themselves really well. Once I passed Haddad on the way back, I was able to push past the pain that hampered my ride. I dug with whatever I had up over the short bridge hill. That got me sucking wind and send me sprinting downhill to the finish. I crossed the line breathless, but in possession of my wits. Always a good way to finish.
I took a long time slowing down and un-clipping. Then, I stood, bent over the handlebars of the bike for a good minute, catching my breath. I started to walk back to the bike rack. A lady passed me and said, "Well I don't feel the need to do that again...ever." Without thinking I chuckled and offered a "Yeah." Shortly afterwards I thought, "Wait, I promote this event. I should have told her it gets better every year." Maybe she'll reconsider when the pain wears off. Who knows.
Ashley was kind enough to be at the event for three hours. She got me a Powerade and we waited on Mike to finish. He wasn't far behind, surely making up time on me during the bike. We slowly packed up and got ready to head home for a well deserved rest. One woman passed out from exhaustion at the finish and fell over on her bike. We were later informed that she broke her wrist but is otherwise alright. She even requested footage of her fall on Facebook (what a trooper!).
That was my viewpoint of another year's Capital City Challenge. Race planning for next year begins...now.

Yeah, about to do some work

2013 Capital City Challenge Preview

The Stats: 8/25 - 9/9
8/26: 3.11 mi; 23'07"; 7'25" avg. pace
8/30: 3.11 mi; 23'30"; 7'32" avg. pace
9/2: 2.51 mi; 18'34"; 7'23" avg. pace
9/9: 2.14 mi; 15'48"; 7'21" avg. pace

It is time again for the Capital City Challenge. After being hurt last year, I am excited to try to complete the event once more. Ideally, I can do it without feeling completely battered and bruised. The running training over the last two weeks has been light, as evidenced by the above stats. I did two 5k distances to end August. Both of those runs posted respectable times with paces around 7'30" per mile. If the temperatures cool down ten degrees from summer highs, I can probably keep that pace over four miles in the CCC. The heat on Labor Day and thereafter shortened my last two runs to under three miles. But every bit of training counts. I also hit up Kanawha State Forest for a solid climb last Saturday, Sept. 7th. The bike training has not been coming along and I fear how my legs will feel on the last leg of the Challenge when they are already struggling without completing two events before peddling. And the kayak preparation has amounted to little more than push ups in my spare time around the house.
But the Challenge should be great regardless of my performance. We expect to see about 200 people lined up around Magic Island come race morning. The forecast for Saturday is clear and sunny with a high of 71 degrees! That will make for perfect running weather, probably in the upper 50s to lower 60s, when the gun fires. The clear skies mean we won't have to worry about rain on the kayak portion. The river will be perfectly safe for rowing. And cyclists won't get overheated on the flats with that high of 71 degrees. I must double check my bike for tire pressure and quality; I can't chance being dusted by Mike on the last leg due to a 'mechanical' this year. We will finish and have trophy presentations and door prize giveaways on Magic Island. I hope to be able to sit through them and not pass out from exhaustion!

Wet, Hot Summer

The Stats: 8/18 - 8/24
8/19: 2.71 mi; 19'50"; 7'18" avg. pace
8/20: 3.05 mi; 28'53"; 9'27" avg. pace
8/24: 2.71 mi; 19'34"; 7'12" avg. pace

It has been one very rainy summer. August has blessedly been drier than July and allowed for more outdoor activity. Last week was ideal for lacing up the running shoes and hitting the road. My distances remained conservative; I didn't attempt another 10k although running bridge to bridge last week went fine. On Monday I cut the run shy of three miles. I may have been experiencing minor side stitches and decided it wasn't worth pushing for an extra 0.3 miles. Tuesday saw my defeat to Ashley in our "first to 30 miles" challenge for August. We lapped around KC in 90 degree heat and got considerably dehydrated. I followed that up with a volleyball game to cap off a busy evening. The weather turned sour late in the week and kept me off the roads until Saturday. Knowing there was a full day of pool chilling and partying, I was compelled to burn some early morning calories. Strangely, I pulled up short of 5k again, logging the same distance that I ran on Monday. Both of those runs featured an increased pace that was draining under the August sun. Still, the legs are holding up well as the summer winds down.
The Capital City Challenge is firmly fixed on the calendar's horizon. I got out for a bike ride yesterday in order to train a bit for that portion of the race. Kayaking is unlikely before then, so I'll have to strengthen the upper body with some assortment of push-ups and lifting. Whether that actually happens is yet to be seen. In other race news, Mike decided to sign up for the Marshall Half Marathon. This basically necessitates that I tag along. But echos of the Parkersburg injury still linger in my head. I'll hold off on registering for now, but it is certainly an intriguing proposition.

Fall Race Prep

The Stats: 8/11 - 8/17
8/12: 3.12 mi; 23'04"; 7'23" avg. pace
8/14: 6.22 mi; 49'20"; 7'55" avg. pace

It was a quiet, but encouraging week in running. I only made it out on the roads on two days; however, I made the second one count by running 10k. That was the first 10k of the month and I managed to clock-in under 50 minutes. This continues to spell good news for the fall racing schedule. The first run of the week was a customary 5k around the neighborhood. I feel like I've done that route in excess of 300 times since moving to Charleston. Still, it feels good to run it in about 23 minutes. The 10k went bridge to bridge (35th street and South Side). Crossing the Kanawha at sunset is the highlight of that run. It was also good to see so many runners packing the boulevard on a cool evening in August. Those are pretty rare if memory serves correctly.

River hoping

Unfortunately, Ashley is well on pace to reaching 30 miles before me this month. I couldn't manage a run over the weekend, which hurt my odds. Her churning out 7 miles on Saturday really put me behind. So it appears she has won this round.
In race news, The Capital City Challenge is right around the corner. I have not paddled or peddled much in the past few weeks. I may have to step up the bike training in particular. The weather forecast looks promising, so I have no reason to sit on the couch. Let's get cracking!

Le Challenge

The Stats: 8/1 - 8/8
8/3: 3.12 mi; 24'57"; 8'00" avg. pace
8/5: 3.12 mi; 24'08"; 7'42" avg. pace
8/7: 2.22 mi; 16'39"; 7'29" avg. pace
8/8: 2.61 mi; 21'03"; 8'04" avg. pace

Hoping to breakout of a summer lull, I challenged Ashley to see who could run 30 miles in the least amount of days in August. As of today, August 9th, I trail by 4.1 miles (Ashley: 15.2 vs. Matt: 11.1). She is at the halfway mark, so I better get motivated. This training is also part of gearing up for another 10k race. Not too many races of that distance are available in our area. Huntington is holding one the week before the Capital City Challenge. That would be my last chance at a 10k prior to the Atlantic City race in mid-October. I have no ambitions for the Distance Run this year; for once, I can be one of the dudes cheering from the side of the road with a cold drink in hand. Maybe one day I will feel crazy enough to try the CDR again, but not in 2013.

Dog Days, Sirius-ly

The Stats 6/23 - 7/20
6/29: 3.11 mi; 23'21"; 7'30" avg. pace
7/6: 2.60 mi; 19'30"; 7'30" avg. pace
7/8: 2.24 mi; 17'11"; 7'39" avg. pace
7/12: 2.27 mi; 16'32"; 7'17" avg. pace
7/20: 3.00 mi; 30'01"; 9'53" avg. pace

Apologies for the astronomy pun title. As you can see from the short distances above, the heat is conspiring in its annual fury to drain running energy from good folk far and wide. And if the sticky hot doesn't keep my mileage down, the thunderstorms have kept me indoors. The Run for Your Life was a great run to kick off the summer, but I have not quite followed it up with the same intensity of previous years. I keep having to remember that 27 is not that old and I shouldn't be running out of steam/complaining about too many aches and pains. A few good weeks of 3 or more runs should break me out of that funk.
There isn't a lot to write about on my July runs. They show a consistent and good pace. Of course, that 7'30" pace is easier to maintain over distances less than 5 kilometers. The run on 7/20 was my first run at Snowshoe this year. Ashley kept me company and got some good hill training for herself. We had to wait until 11 am for the fog to lift off the mountain top. Once it did, we enjoyed some comfortable 70 degree air and a slight breeze. We paced by the village and headed up towards the Camp 4 area. That was the turn around point, as we had no ambition at climbing the hill back from the Silver Creek entrance. Jogging back across the parking lot at Soaring Eagle put us right at 3 miles for the workout. After that we kicked back and enjoyed the festivities of the chili cook-off weekend. Mike made a daring and long bike ride through the rain earlier that morning. Hopefully we can make it back to the cabin for more training before the winter.
On the 10k planning front, we are in talks concerning the Shore Medical Center Atlantic City 10k in October. However, travel arrangements are proving difficult. Who knew getting a flight to Atlantic City would be so difficult? A state other than New Jersey might have to be crossed out this fall.

Mountain air feels good

Run for Your Life 2013 Review

The Run
6/22: 5.0 miles; 39'43"; 7;57" avg. pace

This year's installment of the Run for Your Life was my best yet. A personal best for the course was a pleasant surprise. The only explanation I can find is that well rested legs are more important for hill running than intensive training. That, and the possibility cross training (volleyball, strength training) compliments running more than I thought.
The splits show that I took a cautious, but still determined, pace on the flats behind Laidley Field. Turning the corner on Farnsworth and up the hill, I immediately slowed down my pace. I ran over a ten minute mile pace for the steepest parts of the hill. Still, I managed to pass a few runners that either started too aggressively or made a strategy out of walking some of the hill. I also kept my mile two split below ten minutes. Past the gates of Spring Hill Cemetery and nearing the top, I felt good. I was winded but not wheezing. I knew from that point onward it would be a good race. The path around the cemetery is hilly, but having survived the main hurdle I paced them okay. My third mile dipped back below eight minutes and put me near the descent. Some quick encouragement from Ashley helped me speed down the hill, and I managed to not fall on my face. A few runners flew by, managing to ignore the intense pounding to their knee joints. I turned a tad more measured descent, but still had a respectable 7'41" split on mile four. A couple other guys paced me back towards the finish line. With energy left to spend, the final mile turned into my best at around 7'20". Shew, glad that turned okay.

Hill goes up, pace goes down & vice versa

It was an amazingly beautiful day. The volunteers and race staff did a great job of setup, as always. The change of race location from a starting point at Haddad to the Capitol turned out to be okay and may have drawn a bigger race crowd. All in all, this is one of my favorite runs and I hope to be able to do it again next year.

Gonna need some chicken to refuel after that one

Results, Jason Pyles is the man