Chicago Marathon 2012

Only a few more days until I run the 2012 Bank of America Chicago Marathon. This will be my overall eleventh marathon and the second time I’ve ran the Chicago Marathon. The last time I ran was in 2006 and it was my first experience with Team In Training.  I’m very excited. Originally I was supposed to pace a visually impaired runner, but she had to drop due to health reasons. So now I’ve decided to pace all runners in corral E who want in for a  9:00 minute per mile pace. I’m bib number 18679 so don’t forget to set up text messaging to get race updates at http://www.chicagomarathon.com/rt.

My buddy Kevin Wick had been training me silly. I feel ready. I’m hoping for 50’s with a overcast.

TriRock Lake Geneva 2012

Today I participated in the 2012 TriRock Lake Geneva Olympic Distance. I finished the race in 2 hours and 54 minutes and 29 seconds. Technically it was a personal record for an Olympic distance (Like 5 seconds better because Lake Geneva has a 28 mile course not a s 25 mile course like Chicago’s). Looking back at my first Triathlon back in 2007 I’ve improved so much. My transitions are under 2:10 (My first transition was almost six minutes!), I have a better bike, and I’m a stronger cyclist.

Training was not going so well this time and I wasn’t expecting to PR. My plan was to have a good race, to be consistent, and treat it as my 20 mile training run for the Chicago Marathon.

Below are the Nitty Gritty Details

• Swim: 32:05 (2:09 yds)
• Trans 1: 2:24
• Bike: 1:24:14 (19.9 miles per hour)
• Trans 2: 2:01
• Run: 53:47 (8:41 minutes per mile)
• 145/474 in the 31-35 Men’s Age Division

This was the first year Competitor Magazine ran the Lake Geneva Tri. Speaking with athletes that have done this event before they said it was a quite improvement. I do agree the the race was handled quite well. There were some snags along the way, but I would think all those little things will get fixed by next year.

Here is what went really well with the race:

• Nice Shirt
• Good Swim and bike Layout
• Good Run Support
• Good Medical Support
• Lifeguards that were smart enough to hold off the race for 30 minutes for the lake fog to clear up.
• Breakfast for the finishers
• nice medal
• Wood bike racks in transition instead of the metal poles that had a space for tri bags and forced everyone into the correct bike position. (This was a great idea)
• The race was not priced bad.

Here is what could be improved upon for next year.

• Better directions to the parking lot. If I had an address My GPS would of gotten me to the race faster.
• More buoys in the water.
• The run got cramped at times runners were using the same sidewalk going up and down it.  The run needs to be redesigned.
• Better communication on where packet pick-up is.
• The timing chips were bulky and got my ankle chaffed up good. The use of disposable chips would be nice. I would have preferred to used my own strap.
• There was no mention that you pick up your tracking chip on race day. I was freaking out the night before that I thought I lost my chip.
• For something that was called the TriRock, There was only one band the entire time.

That’s it overall TriRock Lake Geneva was a great race. I would consider doing it again and recommending it to my friends.

Marathon Number 10…ready for the 2012 Pittsburgh Marathon

I’m now getting ready the 2012 Dick’s Sporting Goods Pittsburgh Marathon. I have my orthotics, my Team shirt, my New balance shoes, and my Nathan water bottle. I’m ready to go. The course is going to be hilly and hot, but it’s ok I’m ready. If the Force is with me I get under 4 hours. If it gets too hot and the hills are more of a challenge then I thought then I’ll finish closer to 5 hours. But it’s okay. A marathon is not just about the day of the race it’s about the journey getting to the start line.

A lot of things have happened which training for Pittsburgh has put in perspective. I’m a little less of month a way from starting my own camp which is a marathon in it’s self. Breaking into a new area is not as easy as I thought it was going to be. It’s a lot of hours of hard work. Training for my tenth marathon has reminded me that every challenge his it’s rough spots and anything worth having doesn’t come easy. When things don’t happen exactly the way you want them, you need to stay positive and keep moving forward. The medal will be waiting for you at the end.

Wish me luck.

Running Update…#9 Here I come!

I just signed up for the May 6th Pittsburgh Marathon. Pennsylvania  will be my 9th state and my 10th overall marathon. I’m very excited. The podiatrist in Glenview gave me the clear to go running and fitted me for fancy running orthatics. I’m waiting on my new orthatics to come in so I can get some new running shoes. (If you’re brave, take a look here of a cast of my size 15 feet!) I don’t know what size, type, or brand I need until I have my orthatic. Just like Madison last year I’ll follow Hal Higdon’s Intermediate 2 Training schedule. It let’s me train hard but not too hard. I like the idea of two twenty mile runs. If the first one goes bad, I get a second try.

On a side note I’ll be coaching again for the Leukemia & Lymphoma Society’s Team In Training Program in the Northern Chicago Suburbs. Kick Off Starts this Saturday in Skokie so I’m excited to start another season and help a new batch of runners and walkers train for their first half or full marathon.

Running Update

Today I have a day off. I rarely take a day off but today I have one. Among all the things I have to do, I’m going to the podiatrist. Since the end of summer my feet have been acting weird. It felt I was on the verge of a stress fracture, so for the past few months I’ve done some light running and done more spin classes, swimming and strength training.

I’m hoping all I need is a new pair of orthotics and a new pair of shoes. If I’m going to be put in a boot I’m going to be bummed. I want to start sign up and start training for the Pittsburgh Marathon. 

I will let you know if I have good news or bad news.

Funny thing happened while running on the Lakefront yesterday

If you know me personally or know me as a Team in Training Coach you know I have a tendency to stand out. That is by far an understatement.  I bring this up because last week I was Coaching the Chicago Half Marathon at mile 3-4 and mile 11-12. When I coach Half and Full Marathoners I believe that the coach should have most energy and be the most positive. As a leader you need to lead by example. I preach that a big part of running is mental game and you need to stay positive even when it’s tough. As Keegan Grant said, a little boy who fought cancer, once said, “Happiness is a choice. You can be happy or miserable either way the distance is the same.” If a little boy with cancer going though hellish chemo and radiation therapies can say that, we as runners and walkers can stay positive when we hit the wall for a few more miles. I believe a coach’s attitude and energy will rub on to others throughout the race. 

To this day, I yell Keegan’s quote to every runner and walker I come in contact with. When a participant sees a 6′ 3″ tall coach wearing a bright green wig and obnoxious colored short running shorts you’ll have a tendency to notice him or run away. You’ll be surprised how many people give me a smile and then high five me. Last week during the Chicago Half Marathon was no different. I coached my heart out helping everyone get to the finish. 

Yesterday, I was watching out for Team In Training participants doing their 20 mile training run for the Chicago Marathon by the North Ave. Beach house. As I was coaching, I was doing my “coaching thing” cheering on all the other people running and walking by me. I must have had 15 random people come up to me and say something like, “Hey I saw you last week at the Chicago Half last week and I’m happy!” 

Having random people come up to me and say that gives me a great deal of satisfaction that my energy and positive attitude rubbed off on them. 

It’s been a slow summer

Since the end of the Madison Marathon, I’ve been in a training rut. I’ve had foot issues, bike issues, personal issues, obligations, and work issues that kept me from training for anything this summer. I know if something is really important you make the time. This summer I did not have enough time. When I look back at last summer I think, “Wow how the hell did I survive training for Steelhead 70.3 and working 12 hours a day?”
Things are starting to look better. I got new pedals (Shimano Ultegra PD 6700), all the personal stuff is out of the way, my feet are feeling better & summer is over. Only question now is what do I train for?
I want to a bike event, since I now have my bike back. On top of that, I want to train to race walk a marathon, but I don’t know which one. Any suggestions friends? I’m thinking about Apple Cider century or Northshore Century? Anyone doing those? I wonder if Rock and Roll Las Vegas is still open? I would love to take my girlfriend there for a few days. Of course all the fun stuff would be after the marathon.

Stuff That Excites me about this Sunday’s Madison Marathon

The Madison Marathon, my 9th marathon, is less then 3 days away! I love race day. I love the anticipation, the excitement, the thrill. I love being packed in to the start line with thousands of people then talking to veteran runners and giving advice to novice ones.  I love the thrill of some stranger calling out my name when I pass by. I love passing by that one band that is doing a cover of my favorite song that keeps you going. I love the sight of every mile marker telling me I’m little closer to my goal every time. I love the sound of my name being called out when I cross that finish line. I love the feel of stretched out muscles after that long run and the feel of that new shirt and medal you just earned.  Finally, I love the taste of a cold beer after that long day.

All the none runners call us crazy, but you marathoners you know what I’m talking about. You soon to be marathoners…just wait because your going to experience something that is wonderful, crazy, thrilling, exciting, terrifying, fulfilling packed into 26.2 miles.  

Two Weeks until Marathon number 9…I feel ready for Madison

Wow only two weeks away until I run the Madison Marathon. The training for this one was a little different from my past ones. For example, I tried a little bit more advanced training schedule. In the past I did a 16,18, and a 20 miler. This winter I did a 16 miler on a treadmill, a 17 miler, a 18 miler, and two 20 milers. I chose a harder plan because I wanted to feel prepared. When I did Steelhead 70.3 last summer, that was the hardest I ever worked. I ran 8 miles every Wednesday and 12 miles every Sunday. I had a strong finish. I think that was a combination of good nutrition and my body being prepared. Something I’m trying to duplicate for this race.

If you follow me on Twitter or Facebook you know that my first 20 miler didn’t go to well. I tried a different nutrition plan. I had a PowerBar gel every 4 miles and chewed on cliff bars. I think I drank too much Gatorade too. Suffice to say my stomach told me to never to do that again. I could not do anything for a good 3 hours. My second 20 miler, went a lot better. I controlled my hydration, snacked on peanut butter pretzels every 5 minutes, and had a PowerBar gel every 5 miles or 48 minutes. Afterwards I was able to enjoy a tall glass of chocolate milk, a Portillo’s Italian beef sandwich, and take my mom to a movie for Mothers Day. If you must know we saw Thor.
I also been working more on my core and upper body.

About 2 months ago I joined Lifetime Fitness. There I was able to take core and yoga classes to help improve my form. I also worked with a trainer who helped me work on a upper body strength regimen. It also helped out that I was able to work out really early or really late on days I was busy with work.

Finally, since Madison is really hilly I really tried to run on hills or use the hill mode on the treadmills at LifeTime. On the cut back weeks I ran with my buddy Mike throughout Highland Park. For most of my long runs I’ve been running in and near Buffalo Creek Forest Presrve and Nikol Knoll Park where there are some pretty big hills.

My goal for this marathon is not to hit the wall and have that marathon experience where I still feel strong throughout the race. I never had that feeling yet, and still strive for that marathon. I don’t think I’ll hit a Personal record. Only way that is going to happen is if all the stars are in perfect alignment and the Force is with me. I’ll be happy with a time between 4:15 and 4:30. If I can meet my consistent marathon goal, I’ll move on to my next marathon goal, either race walk an entire marathon or try to get fast enough to qualify for the Boston Marathon.

Team in Training needs Volunteers at the Water Stops for our 18 & 20 miler

Team in Training needs people to man Water Stations for the 18 & 20 miler!

We need help one last time this season for our biggest and longest training yet. If you’re not training right now come on out and support your fellow TEAM mates. If you are training, wouldn’t you love to have your family and friends out there supporting you? Do you know any kids who need community service hours? We need help to support our Team in Training Athletes training for the Chicago and Nike Marathons! Helping them helps to save lives as they are raising funds to find a cure! We are looking for volunteers to man our waterstops for our longest trainings of the fall marathon season, not only to pass out water and gatorade but to cheer our participants on and make these trainings extra fun and special and to show everyone on these paths training that day thatTEAM in TRAINING Rocks! When and Where: Saturday, September 4 & Saturday, September 18 on the Chicago Lakefront Specific waterstops will be assigned when you sign up! Who: Anyone who would like to come out and support the TEAM! *We will sign letters for anyone who uses this opportunity to get community for service hours. *If you are training these days this is a great way for your friends and family to show their support for YOU! Time: Training starts at 7:00 am. Not everyone will have to begin at 7:00 am and no one will have to stay the entire training unless they want to. Shifts will be assigned when you sign up. What do volunteers have to bring and what do they have to do? We will provide coolers with water and gatorade, cups and sports nutrition (power gels and bars). We will also provide directions to water stop locations. Volunteers need to bring their enthusiasm and support and anything else they would like to bring to support our athletes (snacks, fruit, signs, cowbells). They will pass out water and gatorade to our athletes and cheer them on. They can set up whatever kind of fun cheer station they want! Interested? Contact Marie Jarrell at 708-359-1989 ormysunbow@yahoo.com