Starting Over ... Again - Part III

I apologize for the gap since Part II but I had to get through a bout of the Sonoma County head cold and sinus infection and a busy couple weeks!

Now the run ...

Tackling the run was going to be a whole new test of patience and hope. Considering I hadn't run in 3+ years it was hard to plan out the running like I might have been able to do with the cycling and swimming. I simply didn't know how the body or knee would hold up after such a long lay off.

I started "running" again in OCT of 2007 and it was pitiful from what the old Dave could handle ... BUT, I was running. I hit my first road bump in December when I started having some hip flexor issues that stopped me from running until mid January. The problems came from strength im-balances that I was able to address and start thinking long term. For the long term I planned to run 3-4 days per week and simply, slowly increase the volume, mostly within the long run. Structure was pretty simple from winter all the way thru early September:

Tuesday - Easy to steady aerobic run - finish with some accelerations

Wednesday - Occasionally run off the bike for 30 minutes easy to steady

Friday - Steady aerobic run

Sunday - Gradually building a long run, hopefully to 2:00 in July

* When I hit mid-June, and training time was limited so I attempted to be consistent at running four days a week (backe doff the cycling) with hopes of toughening up the legs. This started to well until I hit road bump #2 ... this time it was some calf problems that stuck with me until after Big Kahuna in early September. I managed to successfully address the calf problems through functional strengthening and it was now 10 weeks to IM Arizona.

In mid September the run training needed to take a different shape if I expected any tangible change. Going forward I started to add some structured, faster running for the first time within my training ... as opposed to "just running". It looked something like this:

- Tuesday - Steady run with ... 1k repeats OR a series of 1min fast fartlek style OR a high end aerobic tempo segment
-Wednesday - Steady off the bike
-Friday - Steady Aerobic often with a hill component
-Saturday - Variety of runs off the bike
-Sunday - Long Run that built to 22 miles (in slightly under 3:00)

The best part about the progression is, other than normal fatigue, my running economy increased and I felt really balanced and strong ... not fast, strong AND strong is what I think anyone needs in an Ironman to run a steady 26.2

Some Details:

-AVG Run hrs per week JAN 1 - Race Day = 2.9

-AVG Run hrs per week last 10 weeks Inc. Race day = 4.7

-Biggest Run Week = 6hr's (week ending 4 weeks to race day)
- Longest Run = 22 miles

... rolling out of the tent i was surprised that my legs felt pretty supple and I felt light ... phew, a good sign! Things changed quick when I took a little water at the first aid station!

When I wrapped up Part II I referenced potential problems with not taking enough clear water with my bike nutrition. It was in that first aid station I realized I was backed up and my body needed to absorb what was in the belly and small intestines before i could add anything to the tank. Experience tells me I have two choices:

1) Walk a bunch OR "stand down" to drop the HR and help with absorption

2) Hope that I can "get rid of" all the stuff in my belly so that I can re-start the fueling while the stuff in my intestines absorbs.

I went with option 2! To do this I spent the entire first lap of the run taking just enough water to trigger myself to promote getting rid of the excess fluid in my belly. (OK, throwing up) Plus I also slowed way down from what my legs were ready to run by backing off the pace slightly AND walking 30-60sec at the backside of every aid station. BUT, the big problem was going to be how low on fuel I was from not taking ANY for that first lap. A risk I chose to take!

At about the 8 mile mark I could feel something change as my upper intestines were less tight and my stomach stopped revolting. The next step was adjusting the nutrition strategy a bit. The original plan was Carbo Pro 1200 / water / coke / and salt for the run, but I had gotten to the point where I needed sugar ... FAST! ;) Therefore the remainder of the race was Coke, water, ice and a little bit of the 1200. It seemed that Coke was the most tolerable as my stomach was still slightly upset.

I finally settled into the routine about mile 9 and felt like I was back on my original plan. Steady running between aid stations, grab fluids thru the station and consume them while walking for 20 seconds AFTER the aid station. I practiced the walk breaks during training and they really allowed me to stay steady with no pace fade. Although it was mentally hard to do on race day it made the most sense, especially with my run background going in to the race.

Lap 2 felt really steady and was faster than lap 1, but I periodically ran into some energy fades from the lack of fuel in the system. As I rolled in to lap 3 I started to feel the effects of the race, the lack of fuel, all the cement surfaces and the years without running. At mile 18 I really had to lock on mentally and just stay the course. I tell ya, no matter what, it's somewhere between 18-20 that you make your choices! Slow down and just finish, or keep pressing on thru the dis-comfort, blisters and soreness all in the name of, (in this go around for me) pride! I had one more real rough patch coming up to the 23 mile mark but blew myself home from there. My last lap was my fastest, definitely built on the last 5k's! Satisfying way to finish ;)

The overall process AND result at the end of the day made for the most satisfying (not the fastest) Ironman I have done to date.

When the dust settled I took some pride in running through so many folks on the run, not being passed by anyone (except by a couple male pros) and simply holding it together for 26.2 when I had no idea if I could. BUT, I would be hiding something if I didn't say there is a part me that wonders what it would have been like If I didn't make the mistake of not taking enough clear water on the bike! I realized after the race that my legs had a nice spring starting the run and honestly were good enough for 10+ minutes better on the day. Not like the days of running 3:11 but it gives me belief. Belief I can't explore until next time :) YUP, next time ... I just don't know when that will be yet.

-

A Few Lessons - Things Seen?

1) Running is still raw and pure. You have to do the training, you can't hide AND your weaknesses show up here!

2) The run game hasn't changed. Running isn't about technology ... it's about doing the training, knowing your body, pacing and racing correctly for 5.5+ hours before you ever start the run, and having the ability to tolerate discomfort at some point.

3) Have a game plan, be present where you are AND where your body is at, be flexible, trust that you can turn things around by making smart choices!

It was nice to be in the game again, I missed the competition, I missed the process!

My Best ... DL