July Is for Cycling

The Stats:
7/7: 12.45 mi; 47:07; 15.08 mph; KC course
7/11: 13.20 mi; 1:48:18; 10.66 mph; Mount Alpha course
7/17: 7.76 mi; 31:44; 14.67 mph; KC course
7/20: 10.74 mi; 51:41; 12.47 mph; Mount Alpha course
7/24: 12.50 mi;  58:33; 12.81 mph; Mount Alpha course
                      7/26: 11.88 mi; 50:46; 14.05 mph; KC course
                      7/30: 7.06 mi; 34:27; 12.29 mph; Job Corps course

It was Tour de France month. As such, July 2014 saw the most cycling action I have yet been able to produce. I tried to imagine Phil Ligget commentating on my rides while keeping the concentration of Vincenzo Nibali plowing through a clueless spectator. Being on the bike peddling through the pain, with my suitcase of courage really broke the sweat and burned the calories. I am hoping to continue cycling through August in preparation for the Capital City Challenge. Mixing running and cycling workouts effectively will be the challenge before that annual endeavour.
Mount Alpha got a lot of action last month. It is really the only hill I had tried, so I felt comfortable riding there from my house. It is challenging for me, and I have to drop to my easiest gear to get to the top, but my breathing is becoming less labored over time. The thigh burning never really stops on a climb though.
At the end of the month, I rode the Job Corps hill for the first time. It is over a mile long and at least a half mile longer than Mount Alpha. That incline really kicked my butt over the last one-third of a mile stretch. But it was a great workout, and I am sure I will be back for more of the same. Cyclists have to be gluttons for punishment.
August should see more runs thrown into the fray. However, I am happy with all this cycling action and my knees are very grateful for the respite they were given in July. Vive Le Tour!

Music City (Nashville) 10k Review

The Stats
6.5 mi; 53'12"; 8'10" avg. pace

It was hilly in Nashville that day, my friends. And it was a tad long for a "10k" course. The two lap course was read as 6.5 miles instead of 6.2 miles by most of our crew. About 1,500 runners (5k and 10k) lined up next to Public Square Park on July 4, 2014 morning. They too experienced the long, rolling race in summer sun. But local Nashvilleans assured us it was temperate weather for this time of year. The conditions kept our times in check, but we all finished and without injury. That is a win for the PTR.

One of our best looking pre-race pictures

The first mile crossed the Cumberland River and began to circle the Titans' stadium. I had a little shin pain in the beginning and moderated my pace even after the pack spaced itself out. That mile was still my third fastest of the race, probably due to fresh legs and the downhill section we were running. I ran behind a couple for a half mile only to see the girl trip and hit the pavement. To her credit, she bounced right back up and trailed me after that. Mile two finished our circling of the stadium and crossed us back over the river on Korean Veterans Blvd. This bridge was the longest incline section of the race and it gave the legs an early test. I grabbed a "water bag" and bit it numerous times before receiving any water. Then, I chucked it across the road away from other runners. Our whole group was a little baffled at these odd water bags as a substitute for your generic water cups. Maybe it makes clean-up easier for the organizers but they are a pain to handle when you're running.
Mile three was perhaps the trickiest and toughest part of the course. We ran 6th and 7th Avenue across Broadway, Church, and Commerce Streets. That section contained some steep hills and some longer, gently sloped hills. It was tough to pace myself as I only expected a hill on the Korean Vets Bridge and not on the downtown section. Despite my grumblings about the hills, that third mile was still my second fastest split at 8'05". We turned right onto Union Street and ended our first 5k. I had a 5k split of around 24'33".
Of course, the second loop was harder. I took advantage of the downhill section towards the stadium and ran my fastest mile, the race's fourth mile, at 8'01". I paid for it on the fifth mile, a long, slow, march that ended on the Veterans Bridge. Having set a goal of a sub-fifty minute 10k, I increased the tempo coming off of the bridge. But I burned out a little as we entered the 6th Avenue tunnel. I kept a steady pace, but ultimately cashed in a time a few minutes over my goal.

Loopy

As I crossed the finish line, I asked a volunteer if I should finish on the 10k lap 1 section. She motioned me that way, but I think she mistook it for my first lap. I finished on the side adjacent to the banner and awkwardly crossed the metal barriers to get my finisher's medal. That experience made me worried the race organizers would miss my time. But I had no time to dwell on that. I waited in a long line for refreshments before moving away from the crowd to a predetermined family meeting point. Mom joined me, having stopped at the 5k mark. We sat on the stone steps and had some protein bars to recover.
Ashley was the next to join me, happy with her time and, in general, with being finished. We took a medal selfie while catching our breath. Mary, Mike, and Emily found our meeting spot and seemed in good spirits. We talked about the race: the weird water bags, the hills, etc. as we walked back to the hotel. Nashville, nay, Tennessee has been conquered. Where to participate next?

Music City 10k Preview

It's time for our 2014 Fourth of July road race. This year PTR is taking on Nashville and checking Tennessee off of our 10k to do list. The race is called the Music City 10k and features our first course where we will complete two loops of a 5k course. While I can't say I support the less diverse range of sights offered by a loop course, maybe this will keep us in the heart of Nashville and help with pacing.
So, on to the course preview. The race starts at Public Square Park and 2nd Ave.

No one will be grumpy at the start

We proceed northeast over the Cumberland River on Woodland St. From there we will be able to see the Titans stadium and the river off to the sides.

Home of mediocre football

The course continues pass the stadium a couple blocks before hanging a right on Interstate Drive.

Don't take that left lane!

After a few paces on Interstate Drive we will turn right onto Shelby Drive, which has an Exxon on the corner if you need to stop for a Powerade. Continue following Shelby onto Korean Veterans Blvd. That becomes a bridge with a slight incline to test the leg strength.

A touch of climbing

The Gateway Bridge has a stunning view of downtown Nashville to keep runners entertained

We will come down off the bridge and continue on Korean Veterans Blvd. This road takes us from 1st Ave. through 6th Ave. There we will turn right underneath an awning of sorts.

Out of the tunnel we turn left on Demonbreun Street. A block later we hang right on 7th Ave. The race continues on 7th Ave. over Broadway and Commerce before turning right on Church St. Then, it's a quick left onto Capitol Blvd.

With the State Museum ahead of us the course turns right on Union St.

Next, comes a left on 6th Ave and a quick right onto Deaderick Street. Deaderick is the last street before the course starts its second loop. It bends right on 3rd Ave. around Public Square Park.
In general, this is a very flat course. We get to traverse two bridges over the Cumberland River and dodge our way through Nashville's downtown. It should be a fantastic race with hopefully some music and moderate temperatures. A tasty dinner and huge fireworks show will cap off our night.
Come on girls and boys, everyone make some noise!
Full course:

June Reflections, July Preparations

The Stats
6/3: 3.11 mi; 23'48"; 7'38" avg. pace
6/9: 3.11 mi; 24'00"; 7'42" avg. pace
6/18: 3.11 mi; 29'13"; 9'22" avg. pace

This year has not recovered the frequency of running I had in the glory days of my early 20s. Boo hoo. But recovering from May's half marathon took some time. Mix that in with harsh weather and aches and pains and you have plenty of excuses. But I am still a big optimist for this year. With half of it left, the family has the potential to run two more 10k races and rack up some respectable mileage. And without a pool membership I will need to run to get my summer sun.
June has been held to 5k runs after work and the occasional bike ride. The last run took place on vacation at the lovely Fripp Island resort. For a change of pace I kicked off the shoes and ran barefoot. Ashley looked at me strange and questioned the choice, not without reason. My feet took a bit of a beating, but it felt good on the legs. None of my recurring aches presented any problems when running sans shoes. I don't have any plans to head down the barefoot/minimalist path in the short term; it was interesting to test out though.

Barefoot beach running

My next post will feature a preview of the Nashville Music City 10k that we will be running over July 4th. It should feature relatively flat terrain, but with humid and hot weather. Good food and lots of music are sure to follow the race. Pictures and reviews will report on the excitement.

Reflection on my first half-marathon

Last weekend, I completed my first half marathon. I'm still feeling some minor effects of the race (and probably didn't let myself rest enough before getting back in the gym), but it was worth it.

Being the only one in the group racing this distance for the first time, I was definitely feeling the pressure as we lined up in our corrals. It was a little chilly at the start, and there was a light rain shower passing through as we crossed the start line.

Matt and Chad started first in Corral B. A few minutes later Jessica and I got our start. The first three miles were entirely dedicated to getting around other racers to try and get up to a comfortable race pace. Running with 30,000 other people means you have to stay alert the entire race.

We crossed the first bridge around mile 3. This was my first "pretty" view of Pittsburgh. The next couple miles were uneventful, though I was not prepared for the constant up and down the course provided.

Shortly after mile 6, Jess and I grabbed some water and ate our gels. There were fans cheering at almost every corner of the course, which helped me keep up my motivation.

Around mile 8 my body started getting fatigued. I tried to keep my mind occupied by reading the race signs. A couple favorites: "Bob couldn't be here today because he has pink eye...again." and "Welcome to mile 7. You only have...a s&*t ton of miles left."

I knew that mile 11 would be the most difficult feat of the race, since it was the most significant incline of the course, especially intimidating because of the inevitable fatigue I'd feel after running the previous 10 miles. As we crossed the bridge that led us to the bottom of Forbes St. I told Jess I was scared and she gave me a running side hug and reminded me that we were almost done (and that I could celebrate with a mimosa back at the hotel). As we came down the Boulevard of Allies I felt relief for the first time in the race. I knew success was around the corner.

My official time was 2:13:01. I would have liked to finish under 2:10, but now I'll have a record to beat in my next half marathon...which will not be for a while. This race was undoubtedly the most difficult thing I've ever put my body through, but the feeling of completing 13.1 miles without walking made it worth the pain.

Pittsburgh Half Review

The Stats
13.1 mi; 2:02:54 net time; 9:22/mi avg. pace

It was a cool, cloudy morning this past Sunday in downtown Pittsburgh. Four friends, and about 12,000 other half marathoners, toed the start line and completed one of the toughest races of a lifetime. Why, you might ask? For fun, health, food...and glory.
Okay, now for the prose section of my recap. I started the race with aching pain in my left knee. Through the first three miles I developed some shin pain in the right leg, probably due to overcompensating. It didn't feel good, but I kept pacing myself and tried not to overreact to the pain. If I could deal with this level of discomfort I knew my lungs and the rest of my body could keep going. We completed three beautiful bridge crossings in the first five miles. Plenty of cheering Pittsburghers were on hand to clap for us and encourage our feet to keep moving.

Crossing Clemente Bridge

The first 10k was over by the time we crossed the West End Bridge and entered the longest stretch of the race. I had some "bladder discomfort" and saw many a runner stop at a port-a-john (or go off into the trees), but toughing it out seemed like a better option. The quicker I finished, the quicker I could find relief. Before hitting Carson Street, a nice group of schoolkids was lined up cheering wildly and looking for high-fives. I appreciated the sentiment, but needed to chill out. To relax, I would close my eyes for a second or two at a time. I let my legs go almost independently from my brain; I pretended to be sleeping back at the hotel and dreaming of still running. But I made sure to dodge the occasional swerving runner who would cut across the street to grab a water cup. Miles eight to eleven were a long haul on Carson Street. There were some rolling hills that weren't featured prominently on the elevation chart that tested the legs.
It was a great feeling to reach the Birmingham Bridge without stopping and turning left away from the full marathon course. This was the first point at which I saw a significant amount of people walking the course. I slowed my pace a bit, but maintained a jog over the long bridge. I knew to conserve some energy for the hill on Forbes Ave. Once I hit the hill, I took my first gel pack and sucked down its calories. I needed anything to help me keep running on this hill following twelve long miles. It was disappointing to see the uphill section continue onto the first part of the Boulevard of the Allies. The crest of the hill seemed to continue to stretch out ahead of me.
Once I reached the peak of the hill on Boulevard of the Allies, I was sure for the first time in the race that I would finish without stopping. And Sweet Baby Rays how good that descent felt! The Monongahela River below and to the left, we rolled down the Boulevard feeling a release. I was passed by a bunch of other runners who felt it was time to sprint. With a mile still left, I was more cautious. The last mile was my third fastest for the course. A good finish for a long race. I crossed the finish mat and continued jogging until my fellow runners would let me go no further. Success!

I caved and bought some race photos

Participation medals!

We slowly piled into Point State Park where refreshments were waiting. Our group decided to meet under the S-Z banner (originally we had said 'W' for 'winning'). Chad was waiting once I stumbled over there. Ten to fifteen minutes later Ashley and Jessica joined us. They got a later start due to being in a separate start corral. Everyone was in good spirits and uninjured, a true success given the challenge we were up against.
Then, came time for the fun. We stacked the calories back on at Fatheads that afternoon. Sandwiches and wings all around! Afterwards we made the pilgrimage to PNC Park, where the Buccos took one on the chin and lost 2-7 to the Blue Jays. Oh well. We finished half marathon Sunday with a trip to the restaurant Eleven for some delicious dining.

Halibut, Jalapeno Bacon Burger, Primanti Cheesesteak

The next morning brought all the soreness you would expect. We groaned around the hotel room until everyone was ready to check out. Our last meal in Pittsburgh was from the infamous Primanti Bros. After sandwiches with fries and slaw we were ready to wave goodbye to a great weekend in the Steel City. Thanks Pittsburgh, it was one to remember.

Pittsburgh Half Marathon Preview

Assuming I'm healthy enough to endure the 13.1 miles scheduled for Pittsburgh this upcoming weekend, I thought I'd benefit from a detailed course preview. Using the handy map made available on their website and some Google Street View image captures, I can do just that.
Overall the course is relatively flat, which is a relief. It will traverse a bridge five times. We start downtown on Liberty Ave. and then criss-cross the Allegheny River three times. This will provide the best view as we will be able to see PNC Park in the distance. It will also give us motivation to keep digging because going to a Pirates game is our post-race treat. After running west through the North Side of town, we'll cross the Ohio River on Western Ave. Bridge. Then, we have a long straight stretch on W Carson St. This will make or break my race. That is mostly because this street contains miles 7 through 10. Carson Street takes us all through the South Side, and then we hop onto the Birmingham Bridge to cross the Monongahela River. Following this last bridge comes the most difficult section in terms of incline. Forbes Ave. is a nearly constant uphill stretch that will test the weary legs. We will bend left off of it and catch The Boulevard of the Allies. The Boulevard is mercifully downhill. It will guide us home to the finish at Stanwick Street. And we'll all cheer "Let's Go Bucks!"...or something like that.

Course Map - Make it to the purple section!

I really like that the course for we half marathoners still gets to cross all three rivers that connect through the city. Those of us old enough to have made pilgrimages to Three Rivers Stadium for Pirates games in the 1990s can get a little nostalgic while making those crossings and recalling days of Bobby Bonilla, Barry Bonds and Andy Van Slyke. Some areas look a little rough around the edges, but that's to be expected in a big city when you have to cover 13 miles of it.

 As you can see in the elevation graphic, there is little to nothing significant until mile eleven. Then, the course goes uphill for roughly 1.3 miles. The elevation changes from 750 feet to around 975 feet. That equates to an average of about a 3.3% gradient over 1.3 miles. But once we've crested that hill, it's a steeper decent that takes us one mile to the finish line. Ah, what a release that will be.
Now for some street view pictures. Here is Liberty Ave. where we will begin:

On your marks, get set, Pierogi!

Here is the first bridge crossing, the David McCullough Bridge. It has a slight incline that doesn't show up on the elevation map so much.

Let the bridge hopping begin

Next, we see the Roberto Clemente Bridge, our third bridge crossing. This provides the best view of PNC and will likely be the height of my racing experience.

PNC Park aka McCutchen's playground

Then, we take the West End Bridge to get to, strangely enough, the West End. Here's the beautiful view into the Ohio River.

West Side ya'll

After jogging through the crowded, building-lined South Side on Carson Street, we will cross the Birmingham Bridge. Here is the view from that bridge back towards downtown where we finish.

Still a way to go.

Now for the bad news. I give you the uphill shot of the rough looking Forbes Ave.

I'm gonna need some water and a gel pack

And the good news. A long downhill portion on the Boulevard of the Allies

Mile 13 will be a beauty

We finish on the flat land at Stanwick Street. I'll take some fluids and lie down in all likelihood. Here's hoping to see some smiling friends at the finish. Check out the Pittsburgh Marathon Twitter page for all important race info.