America’s best 10K, check!

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When my sister told me that BolderBoulder is like a big, long party, she wasn’t kidding. Sure, the elites take it seriously. But a ton of the participants seem to go for the crazy antics. A few were dressed in costumes. Spotted a banana, grapes, gorilla head, and plenty of tutus. More impressive were the spectators along the route path. Tons of hoses to cool us off (did I mention it was in the 80s?) plus others daring runners to partake in “performance enhancement drugs” such as otter pops, Doritos, pancake syrup (wha?), and, my favorite, cupcakes. Plus, a slip ‘n’ slide.

But, lets get on with it. The race. Lets preface this with I didn’t train as well as I could have. I had my concerns with the altitude (sea level is for sissies, they say) and I was recovering from both the stomach flu and a cold/bad rattle kind of coughing thing (which I still have, btw). I also shouldn’t discount the fact that this was my first out-of-state race. While my sis’ home, where I stayed, is pretty much as welcoming and comfortable as i can get without being at home, stocked with everything you could ask for, it was a little bit different than my notmal routine, and to rely on someone else who organized the trip just took me out of my element. Not to say i wasnt soo grateful for that (thanks, sis!) Ultimately what affected me most was something I could control and something I couldn’t. One, my prerace eating plan was not well thought out. I did have the eggs, toast w/PB that is normal for me, but the timing was off, and then I forgot to pack a GU with me at the start line. Two, it was hot. Like, Africa hot. Or, just Boulder hot, and there was no way I could have trained for that. As a result, by mile 3 I had a side stitch and at the4K marker I had to stop and walk. I proceeded to stop at least 2 more times (not including water stops, which I took miles 2 -5) to walk a few meters.

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Something I was prepared for … The hills. For some reason I had envisioned a very hilly course, but in reality there were just a few smallish hills. The course summit, which came at the start of mile 5, actually motivated me and I ran my fastest mile at that point. The final hill, on the way to the stadium that leads to the finish, was the most annoying, but not anything I couldn’t handle, even if it was at a slow pace. Nothing will ever beat the hill at the Seattle Rock and Roll Half turning the corner at mile 5 or so and seeing a giant “real” hill in front of you.

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At any rate, I had a great time. So glad that I could do this race with my sis. “Who won?”, the husband asked when I called him after the race. Well, it’s not like we were competing or anything, but if you must know. I beat my sis. Or, as the kiddo would say, “Haha, I win! You lose.” (We’re trying to teach her sportsmanship, really we are). The first time i went running with my sister i was probably in 7th grade. I was chunky and unathletic, and she ran cross country and did track. I couldn’t make it more than a few blocks before heading home. That maybe was the last time i ran with her, too. Of course that was 25 years ago and I finally figured some stuff out. And, these days Sis is recovering from injuries and all … But, you know, just thought I’d point that out. I was faster than her, just this once. 🙂

Final details: time: 1:11.20
Pace: 11:28
Fastest: 10:44, mile 5
Slowest: 12:25, mile 4
Overall place: 21,845
Woot!

2 girls, a WOD and a box 5.23 #soundcrossfit

 

Chelsea, cindy

And by girls I mean Chelsea and/or Cindy. I was one of the few that couldn’t maintain the EMOM rhythm that Chelsea demands… Ah well.

If you can’t read the workout, the unreadable, scaled workout is the AMRAP version (5 pull ups, 10 pushups, 15 air squats). What slowed me down is trying to maintain full pushups for as long as I could.

Wendler was tough, too. Deadlift, with my last set completing just 1 rep.

Getting sick and rundown…

Run 5.22 hill repeats with w/ Lea #soundcrossfit

Time: early! 5:50am
Where: the ‘hood
Workout: warm up, then Hill repeats. 3 x the hills between 38th & 35th
Notes: thought it a good idea to get in some hills before Boulder. Fortunately Lea said yes when I asked if she wanted to join in on the fun. Which came in handy knowing she would be there on a rainy morning.
Not much more I can do to prepare, I guess.

WOD 5.20 more running, + #mobility #soundcrossfit

Nothing remarkable, other than I’ve done a lot of running lately.

Wendler was good. My last set (of Press) I did 5 @ 62.5#

Rounding out the evening with some lacrosse ball mobility.

Allow me to diverge from the topic of WODs for a moment. At the cafeteria earlier today I noticed that one of the rotating food stations was Pasta Ya Gotcha. It brought me back to the days of RedWest, working on MS Campus in Redmond. The cafeteria there had this pasta station permanently. This was back in the day when I actually ate pasta for lunch. When I really didn’t give a damn what I ate at any time. Starbucks Maple Oat Scone and Tall Mocha for breakfast? Sure! Texas Tijuana Taco  Penne for lunch? You betcha! Chicken Parmesan for dinner? Why not? This is the description, from the web site, of the Penne (wanted to steal a pic but they had none): Our #1 selling sauce!  A secret blend of our Southwestern spiced ground chicken breast in a creamy sauce.  Topped with cheddar cheese, green onion and fresh tomatoes. 

It was just like eating a taco but better, because there was pasta! I ate that stuff more than I’d like to admit. I blame my old workmates for introducing me to that crap. Man, that stuff was GOOD. But you always ended up feeling so dang bad. Shocking how long it took for me to connect those dots.

Today (and nearly everyday) I had a salad. It is the same salad, the big difference today was that i chose romaine over spring mix. The guy ahead of me in the pay line did get the Taco Penne though. Lucky bastard.

For the record, the web site claims the Taco Penne “only” has 540 calories. I say “only” because it looks more like 800.

 

Sunday, run day 5.19 #soundcrossfit

Time: 3:00pm
Where: Burke Gilman trail, to the Wall of Death and back.
Workout: 6 miles steady state
Notes: one of my favorites. A reasonable mid length distance, very familiar route, nice and flat, and who doesn’t like to say, “I’m going to the Wall of Death”?

via yelahneb on Flickr

My last long run before BolderBoulder. Purposely slowed my pace down the last mile to get the feeling of what 10:00 or slower feels like. My goal is to finish without passing out, so ill be taking it easy. If I feel great and run great, it will be a nice surprise.

Times include traffic light stops in miles 2, 3, 4 & 5:
1) 9.24
2) 9.59
3) 9.41
4) 10:07
5) 9:49
6) 10:14
Time: 59.17.41

Many sick days last week. Missed crossfit on Wed & Fri, plus and extra running workout. Hope/glad that’s over with. Now I just need to stay well hydrated for the week.

Music: Foo Fighters. I find it hard to listen to anything else for runs longer than 30 minutes.

WOD 5.18 #soundcrossfit

(2) relay runs to blue wall
30 bent over row / handstand hold
30 push press / overhead plate
30 front squat / bottom squat hold
30 Russian twists / plank
(2) relay lunge walks

In this workout we alternated with our partner for each set.

Not bad … Looks like my sick week is over

wod 5.13 not a favorite #soundcrossfit

2500m of no-fun

Skill: Wendler Cycle 2 Week 2 (Press). Press is a favorite. I like these.

WOD: 5 x 500m, 2 minutes rest in between intervals

Not a favorite. “Doesn’t this bring back good memories?” asked Coach Liz. “No, it brings back some bad ones,” I replied in a gasping-for-breath kind of way. It’s one thing to know you are going to wake up the next morning and do 500m pieces on the erg. You can mentally prepare. But to walk in and not know. It’s the worst!

During one of my rest periods I began playing the mind game of “would you rather”, as in:

Would you rather … 500M pieces or 500M sprints (running)? Probably both painful except that I have greater expectations on the row.

Would you rather … 5 x 500M row or 100 Burpees for time? Burpees.

Would you rather … 5 x 500m or Timed 2K? No brainer. 500m pieces!

Mother’s Day run 5.12 #soundcrossfit

Time: 7:40 am
Where: Burke Gilman Trail
Workout: 5 miles steady state. Right now my goal is to keep a 9:50ish-min mile

  • 1: 9.06
  • 2: 9.41
  • 3: 10.00
  • 4: 9:54
  • 5: 9.40
  • Time – 48.23

Mile 4 included a :20 traffic light stop which puts all but one mile in a very good place. Trying to recall what happened in mile 3 that caused the slowdown. Nothing comes to mind other I had to refocus for the last part. Overall I felt good, and at the end of 5 miles, felt like i could have easily continued on for another mile. Next week I’ll fit in one 6-mile run and should be good to go for Memorial Day.
Music: Foo Fighters. Kicking off the morning with ‘Walk’ was a great move. Thanks, shuffle mode.