2015 Atlas Race Obstacle Course Race Report - 4/25/15

What endurance season would be complete without at least one Obstacle Course Race (OCR) mixed in?

I found the Atlas Race OCR series on Facebook, and the timing, distance offered and early bird pricing was just right.  The race offers the "Boss" (3 to 5 miles) or the "Ranger" at 7 to 9 miles.  I was looking for something a little longer than the Warrior Dash or Ruckus Run to make the time to drive out to Lawrence worth the effort (named Atlas Race Kansas City, but actually held in Clinton Lake State Park).

 

So, Atlas Race KC it was for 2015 racing the Ranger course.

 

 

 

This will be a more about my experience racing the course, if you're interested in more of an event review, check out my Examiner article for the Event Review.

 

IT WAS AN ENDURANCE EVENT JUST TO GET TO THE START

Previewing my event review, I expended a lot of energy trying to track down check in, race bib pickup and event logistics in general.  Had a been a lesser driven person, I might have just chucked it.  The short of it was, the Altas organizers ran a loser ship than I'm used to with endurance events and organization.  It was a process just to track everything down and find a parking spot when I got there.

 

AND THEN IT RAINED 40 DAYS AND 40 NIGHTS

Not really... but we had some significant rain the days before the event and mist off and on race day.  It made for some sweet mud at the event, of which we would have had none without the rain.

 

WE'RE OFF

After figuring out what the order of events were, I made my way to the start at the 10am wave after some well timed port-a-potty stops.  All you endurance people know how key that can be when not swimming first off...  It was also disappointing to learn I could have raced an earlier wave and got back home sooner to miss less on the home front since I didn't see the need to drag the Mrs and the kids to this event.  But hey, it's all a part of the experience, right?

 

After racing 4 or so OCR events, I have learned it pays off to start in front and at east get out ahead of the large groups.  After you get 6 to 7 people waiting at an obstacle that only allows 2 at a time, you spend a lot of time standing around.  I wasn't interested in that.  I'd rather race unencumbered at my own pace.  So, I sprinted my ass off for the first 100 yards to get over the wood walls in the few first guys and pretty much stayed at the front for the entire heat.

 

THINGS WERE GOING SWIMMINGLY

I was doing well only trailing to one guy after the first mile.  Was I an OCR rock star?  No.  This race lended itself to cross country endurance runners more than OCR warriors.  There were only maybe 15ish real obstacles with only the end really involving any upper body effort.  Again, reference my event review and you'll see how most of the course was about trail running, which favors a long course runner more than an OCR meat head (no disrespect, maybe).

 

I took the lead after two miles and eventually got passed on the second loop.  What's ironic is that I passed the same guy because of confusion at the second lap entry and I think he did some obstacles he shouldn't have... or the volunteer told me to go the wrong way.  Either way, I was back in front and eventually he caught me again at the finish line.  Good competition.

 

IN THE END

I ended up coming in under an hour.  Pretty sweet for a 7-9 mile OCR event!  Too bad it was only 6 miles on the 910XT GPS.  So, I either skipped some course or someone got a little lazy making the course.  Even if I went around some extra obstacles, there's no way I would have added another mile.

 

 

BY THE NUMBERS

Here's how I stacked up vs the competition.

 

59 : 24 official time

17 / 186 Ranger Course Racers

3 / 28 Age Group

 

I kind of wished I would have signed up for Elite waves.  They were racing for money and I was pretty competitive with their results.  It was also key that attendance was probably throttled due to a first time event, questionable marketing outreach and the race was the same day as Warrior Dash.

 

FINAL THOUGHTS

I enjoyed getting out and doing some endurance outside of the normal swim, bike and run.  Trail running is good cross training, and OCR makes it even better.  I wished I would have gotten more course in.  9 miles for a 50 minute drive to the race would have been a fair trade, but at least I got in early bird and avoided paying an outrageous price for a short long course.  My review and this recap would have taken a different tone had I paid over $100 at race day reg.

 

I'm happy with my "performance".  As I mentioned with Rock the Parkway, my focus is Ironman Boulder and getting the work done for that.  I did not come into Atlas with any real goals other than a hard run and wasn't tapering or resting for a race effort.  Something to mix it up.  I wanted to get the heart rate up and not get hurt.  Those goals were met, no problem.  I do wish I would have looked at Elite a little harder, but since this was the first time racing Atlas, I wasn't sure what to expect.

 

Stay tuned for more recaps and previews as race season is in full force!

 

 

2015 Rock the Parkway Half Marathon Recap - 4/11/15

A few weeks ago was the first official race event for me of the 2015 season... Rock the Parkway Half Marathon in Kansas City, MO.

I posted my preview thoughts a few days before the race, and to recap, the race just kind of snuck up on me with life going on.  I'm to the point where completing the race wouldn't be an issue, but I was not really focused on improving performance, setting a PR or anything resembling being competitive with myself or anyone else.

Mostly I just like the event, been in it one form or another since inception and they have a nice early bird pricing deal.  ;)

OFF TO THE RACES...

So, decided I would brave the race myself and leave the fam behind so the Mrs and the kiddos wouldn't have to sit around to see me at the start and umpteen minutes later at the end.  Kind of anti-climatic at this point for spectators.

As I have dialed in my eating habits, which translate into eating smart and not being a pig, I allow myself a day of the week to pretty much stuff whatever I want into my face.  This was that day and I delighted in trail mix with extra Reece's pieces mixed in.  Delicious.  So there I was munching mutant mix on the way to the start, not really paying attention to the fact I ended up eating too much that close to a race.  I had an hour to let it settle, but I didn't pay attention and ended up with too much to digest that quick.

So, I cut off the food after parking and sipped some gatorade while milling about the pre-race port-a-potty routine.  Hydrate, dehydrate, re-hydrate with some #2 mixed in.  Glorious.

Too bad I ate too much and didn't time my last pee break good enough before the race.

AND WE'RE OFF

Mile 1, feeling good.

AND WE'RE NOT FEELING IT

Mile 2, had to pee and trail mix was giving me problems.

AND WE'RE STOPPING

Mile 3, pee break at the first aid station port-a-potties.  Break for the tummy as well to stop sloshing at 165bpm heart rate.

AND WE'RE RUNNING AGAIN

Break neck speeds and 165bpm, just holding on for as long as possible.  I actually did not stop running again for entire race, opting to jog and sip at pit stops for hydration.  That's pretty rare for me.

It was a balancing act of aggressive running and gurgling trail mix in the gut.  Around mile 11, on the final stretch, I let it all hang out and drove for the finish line.  I've been more taxed after an event than I was at RTP 2015, but I've never been more happy to stop running with a stomach of half digested food.  I didn't barf, either, so there's a winner right there.

AND WE'RE DONE

So, my PR at the half marathon distance was 1:35:53 last year at the same race, same course.

2015 results were : 1:35:34 - a 19 second PR.  Not bad for not really paying attention to a training plan and overeating before the race.  I'll take it.

In all seriousness, I do believe the more attention I have paid to eating a better diet and eating to live instead of living and working out to eat has helped in my running.  I've permanently dropped a few LBS and that's made me feel a little quicker and lighter on my feet.  My philosophy is the less weight I have on me, the less punishment my joints take with workouts in general over the years.  I'm going for longevity, not the short term.

So, if I can come out and consistently stay close to my PR's in races, I'm pretty satisfied.

Glorious.

Q&A with Atlas Race OCR in Kansas City this weekend!

I've got a busy weekend coming up...

Atlas Race OCR on Saturday and Trolley Run on Sunday.

I raced Rock the Parkway a few weeks ago, and still owe a race report.  It turned out good and bad... more to come.

I really have no expectations for the OCR.  I've raced Warrior Dash and Ruckus Run, but they were only 3ish miles.  I signed up for the Ranger which is 7-9 miles.  The distance won't be an issue, but the obstacles will be a challenge with my limited strength work.

I recently had a Q and A session with Atlas Race, so read on for what's to come this weekend.

As you may know, obstacle racing is one of the fastest growing sports on the planet. Participants of all ages and skill level are invited to become a part of the obstacle course race movement in any number of experience categories including individual competitor, team or family entry in an event that inspires everyone’s “inner athlete.” It is a great way for the community to come together, build confidence, and have a positive attitude about health and fitness.

Course types are as follows for the Atlas Race series: “The Ranger”: A course ranging between 7-9 miles with 25+ obstacles “The Boss”: A course ranging between 3-5 miles with 20+ obstacles

Further information, as well as complete schedule of upcoming Atlas races can be found at http://www.atlasrace.com/.

Atlas Race is also part of the OCR warrior competition. OCR Warrior is a head-to-head obstacle race reality challenge show, developed by the founders of Mud Run Guide. Every episode, two OCR athletes battle through the knockout rounds to reach the finals, in each venue, only one male and female will be crowned OCR Warrior, and Kansas City will be a part of the series.

On to the Q and A.

Provided By Scott Gephart, Atlas Race

Q: What’s the attendance been like for the first races?
A: Attendance has been good, and nearly what we expected for our first few races. We've been happy, especially going into first year markets, and markets that don't normally get these types of events. The reviews of Atlas have been amazing!

Q: What's Atlas' plan to be sustainable and keep coming back year after year?
A: This is a tough industry. A lot of people think that they are going to come in and do amazingly well right out of the gate. It takes work. Our main road to success is to put on great events, give the race community something that leaves them feeling good about their accomplishment, and establish solid relationships with the towns and communities where we stage our events. By establishing those relationships we are able to create long term partnerships with those communities and increase attendance year over year when we return. We want to continue producing quality events, which means we aren’t looking to produce 40 to 50 races a year. We are planning our growth carefully for longevity.

Q: What made them choose Clinton Lake for the KC race since technically it's 30 miles west of KC?
A: Obstacle races require a certain type of terrain in order to build a course. Most metropolitan areas and cities don't have the type of land needed in order to properly build out a good obstacle race. Clinton Lake was the location that matched our needs to create the best possible event and experience for our race participants. To meet that criteria, many of our event locations are approximately 30 minutes outside of the race city, but naming the race by its closest city helps people to recognize its approximate location.

Q. What is 24 Hour Fitness’s involvement in Atlas Race?
A. Obstacle racing is one of the fastest growing sports. No matter what your athletic level, there is a way to participate. Atlas Race and 24 Hour Fitness have partnered to present the Atlas Race series because we provide programs that are available and accessible to everyone.. 24 Hour Fitness is the perfect partner to inspire new fans that can grow an individual’s fitness experience to the next level. And, as our exclusive partner, 24 Hour Fitness is offering a special 30% race entry discount to members. (The link to the Atlas Race discount offer can be found at 24HourFitness.com - CHECK THIS OUT WHILE THERE IS STILL TIME TO REGISTER ONLINE TO SAVE SOME CASH!)

Q. Course layout map to see what obstacles were placed, where, etc.
A. There is not currently a map online that indicates the obstacles. There will likely be a map available on site the day of the race.

Q. How do we check in? Morning of? Pre-race packet pickup?
A. There are two ways to check in: 1. Packet pick up will be held at the 24 Hour Fitness location in Kansas City. This is the recommended course of action so that members can take advantage of getting a pre-race workout in as well! 2. The day of the event (though this can be chaotic and is not recommended)

Q. Do we have to pay to get in to Clinton Lake State Park? We have raced several events out there and if it’s like the others, they require cash and the lines to get in the park can be LONG and frustrating.
A. Parking is usually a site/park requirement. Atlas Race will make sure to expedite the process in order to insure people aren’t waiting in lengthy lines Editor’s note - Clinton Lake State Park usually has a parking fee and only takes cash. Bring at least $10 in cash or they will not let you in and you will have to go 10 minutes back to Lawrence to the nearest ATM.

Q. When we check out the event info section on the site, the links go to generic parts about teams and non-site specific details. Will an email be coming out soon?
A. Yes, race participants will receive an email in the next 24 hours indicating your start times. We hope the rain comes in during the night as a muddy course is something that people should be excited about and look forward to in the world of obstacle course racing!

Atlas Race Stats/Facts:

• Number of days it takes to set up the course: It takes 5-7 days to build a course
• Number of volunteers it takes to set up the course, man the course on days-of-event, etc.: Approximately 10 volunteers to set up and approximately 50 volunteers to handle various responsibilities on the day of the race itself
• Pounds of weighted items that participants carry/lift: It varies based on the obstacle, however the average weight for men is approximately 40 lbs., women is 20 lbs.
• Height of the 24HF course obstacle: 10 -12 ft.
• Bottles of water consumed on race day: 500-750
• Bottles of other beverages consumed (non-alcoholic, energy drinks, alcohol): 1,000
• Number of 24HF towels handed out at finish line: 500-1,000
• Number of participants: Kids: 100 -200, Adults: Event average is 1,000, Teams: 10-15 teams per event
• Miles of smiles at the finish line: 3,600 miles Average amount of weight in mud that each participant crosses the finish line with: 10 lbs.

Running the first race of 2015! Rock the Parkway Half Marathon!

Holy cow has the time flown by and very little time to write on the old blog...

Case in point : I'm racing my first 2015 half marathon tomorrow and I never even wrote a recap for Ironman Chattanooga!  Yes, I finished.  Does that count?

But a few fleeting thoughts before running tomorrow.

1. I'm not really all geeked up trying to PR for a half.  Traditionally this has been my target race to PR the half, but this year had been hectic and I'm just happy to be trained up enough to run it.  I don't even remember what my current PR is, and I'd rather be in bed relaxing asap than looking it up.  Maybe I'll check back post race.

2. My plan is to just run like hell and see what happens... and avoid injuries.  I really have no idea what I have in me and this year I'm driving in instead of riding my bike to and from.  I didn't really taper since workout time is hard to come by, so I kept my regular workout routine and did probably too much the day before a hard race.  Oh well.

3. It's odd how my goals have morphed.  I'm not razor sharp focused on race dates, being tapered and ready.  I'm just more focused on being fit and ready for what the weekend brings.  Ya, I'll pay more attention to Ironman Boulder, Legends 100, but other than that, I plan on keeping a strong baseline throughout the summer to handle Olympic triathlons, half marathons and maybe a marathon.  Oh ya, the Atlas OC Race in a few weeks as well.  Endurance, check.  Strength work, not so much.

4. What I am focused on is my trail mix!  I'm jonesing for it lately and tomorrow I'm letting loose!

Check back and maybe I'll write a recap before the next race... maybe.  ;)

Updates / Races / DNS / Ride to Give / Prayers for Triston / Ironman Chattanooga - #‎TeamRTG‬ ‪#‎IMChattanooga‬ ‪#‎raceday

So, posts are few and far between, so I will try and bring you up to speed.

After Ironman Kansas 70.3, the only race I had signed up for was a local fun race, Shawnee Mission Triathlon.  It's a nice park that is totally closed off for the race.  No traffic.  Raced many times.  Problem was that this race seems to get cancelled or cut short for weather every other year.  This year we were about to swim over to the swim start area to line up and bam, started raining and some lightening.  Nothing wild, but enough to delay and they eventaully cancelled the race.  I headed to the gym to race an indoor triathlon instead of waiting around until 9am to see if they called it off.  Glad I did since they did can the race.

SM Tri was the only other triathlon I was signed up for until Chattanooga.  I eyed a few local events and even volunteered with my mini-me at one, but opted not to stress out the homefront with a race and save the entry fee for travel for IM Chattanooga.

No pressure on IM Chattnooga since I only had 4 triathlons on the schedule.  Texas = DNF.  KS = finished with PR. SM Tri = Cancelled.  IM Choo = ????

Speaking of IM Choo, as you may notice, I teamed up with Ride to Give to raise funds for racing IM Choo and orginally selected Mended Little Hearts as my charity partner.  Well, we did some recon and decided it would work out better to select a child with a need rather than a broad organization.  That's when we switched to Prayers for Triston.  Trison is a sweet little boy that lives south of St Louis, MO, with his family that was born with a severe congenital heart defect (CHD).  By the grace of god, he made it through some tough times, but his family is barely keeping ahead of his medical needs.  We're hoping to help pick up a little slack by raising funds to help offset their financial needs.  Read on for my journey thus far and think about donating!

The journey has begun...

So Wednesday was the start of Ironman Triathlon attempt 3 journey. First completed was Lake Tahoe in 2013 (2014 was cancelled last week from smoke from an arson fire). Second attempted was Texas 2014 in May which saw me unable to continue at mile 14 on the run (after completing the 2.4 mile swim and 112 mile bike ride) due to severe cramps and dehydration. IM Tahoe was nice with a less hectic work situation and I was able to focus on attempt 1 and feel pretty confident I could finish it. Texas I wondered what winter training would get me and I thought I was going to get it done without many problems. I spent 3 days before at a work deal in Tulsa and then drove until like 5am to get to Texas and it was shoe-horned in and not that great of a journey.

The Chattanooga journey this year has been complicated with a new job for me and Emily and both kids in school and growing up. It's been a balancing act and I believe I'm ready, but took some time off this week so it wasn't crammed in. I'm in Paducah, KY, tonight and then driving the last 4 hours tomorrow morning straight to packet pickup and then hopefully some light workouts and enjoying the experience. Unfortunately it will only be me as Emily had to work and it just didn't work out to bring an entourage.

But, along the way was a good omen, the Little Debbie trailer on a truck headed the same way. Since Little Debbie is the sponsor for Ironman Chattanooga, I figured I was in good hands on the drive in.

I also made a stop in Ste. Genevieve, MO, and drove through Cairo, IL. What’s interesting about each of those? One was to meet a special bud and the other was like the town that withered and blew away.

When I drove through Ste. Genevieve (an hour south of St Louis, MO), it struck me as an odd place to have a large little town. I didn’t really see any good reason why someone would settle in that area and then have the town grow around it. I actually went to google to find out more, cause as we all know, the internet is always right. Founded by French Canadian colonists, it was the first organized European settlement west of the Mississippi River in present-day Missouri. It was founded for farming mainly and later moved inland a little to avoid flooding. Why am I going on about this? I found it interesting to find someplace so steeped in colonial heritage. You could see it in the buildings and town layout and was refreshing to see a place rich with heritage being kept alive. Even better than the history lesson was the chance to meet the little guy I dedicated my fundraising to with Ride to Give. Triston and his family live in Ste. Genevieve, MO, which was pretty much right on the way to Paducah. Emily had met them all before and participated in many CHD awareness events and events specifically to help with Triston’s medical and financial needs. It was the first time I met him in person and he is quite the cuddler. He’d make a great snuggle buddy in the fall for football watching on the couch, or Mickey Mouse, which is his preference. He seemed to be fascinated with facial hair and checks out everyone’s hair versus is curly locks by running his fingers through them. He’s definitely a lover, and a CHD fighter.

Don’t forget about the fundraiser for Triston! We are $2920 away from our $5000 goal, with half going to Triston and his family to help with expenses to keep Triston moving in the right direction. https://fundrazr.com/campaigns/6b2s7 - I really need any help I can get to get to the goal and all donations are tax deductable.

A small side note was driving through Cairo, IL. It was basically an abandoned city that looked like it had flourished at one point, but now on its way to being completely uninhabited. Cairo is the southernmost city in the U.S. state of Illinois. Cairo has the lowest elevation of any location within Illinois and is the only city in the state surrounded by levees. This part of Illinois is known as Little Egypt. Several blocks in the town comprise the Cairo Historic District, listed on the National Register of Historic Places (NRHP). The Old Customs House is also on the NRHP. The city is part of the Cape Girardeau−Jackson, MO-IL Metropolitan Statistical Area. The population at the 2010 census was 2,831, a significant decline from its peak population of 15,203 in 1920. At its peak it had a huge ferry, train and trade industry. It had no bridges to cross the river so the town was basically built to support getting people and supplies across the river. Once they built several bridges, the town basically dried up. It was just kind of sad to drive through and see the history and see its active fading into oblivion. It was a unique look into American history and how the impact of progress actually made a 15,000 person city obsolete.

I'm here!  I'm actually in Chattnooga finally!

I got in Thursday and headed straight to athlete check-in to get that out of the way. I’ve been on the second day and it’s a zoo, so I wanted to make sure to check that off the list asap. So far I’ve checked in, set up in the hotel, ran a quick 3 miler and chilled. Well, I did a little work too… bleh.

CARB LOADING!

Today I’m scoping out areas to get a quick bike ride in to make sure the setup is all good and then hit the athlete dinner. The main goal is to not spend too much time on my feet and make sure everything is ready.

Being the 3rd full Ironman race I’m getting ready for, it’s a mix of “I kind of know what’s going on” and “it’s going to be great at the finish line, but it’s a long day to get there”. 112 miles (actually 116 since they had to modify the course for traffic issues) is no joke. I’ve heard it’s a “fast” course which hopefully translates into “not killing myself to get it done”. Forecasts have us starting around 65 degrees in the morning with a high barely getting to 80 degrees. They also are slipping in some rain towards the late afternoon / evening. As long as I’m dry on the bike, whatever works.

It’s odd being here and going through the experience while life continues as always for everyone back home. Emily, my Mom and my Aunt have it a little more difficult without me at home and juggling kid patrol. I am experiencing the “Fear of Missing Out”, but trying to stay focused on what I came here to do.

Speaking of my to-do list, we are getting “closer” to the $5000 goal for Ride to Give and Triston. How about that transition? We have surpassed the $2000 mark at $2080, $2920 to go. I know that it will take a miracle to get it all by the end of Sunday, but consider any donation amount, nothing is too small. Check it out at https://fundrazr.com/campaigns/6b2s7.

Maybe every time you check out my status during the race Sunday (bib 1679), you donate $1? That would be cool.

Regardless of donations, thank you to all that have supported me and worked around my travel to help with my family while I’m gone.

IRONMAN KANSAS 70.3 RACE RECAP - 6/8/14

So, it's been a while... I'll pick up where I left off.

Ironman Kansas 70.3 was the last race preview I left you all hanging with.

Here's what happened when I hit the swim start, condensed version.  ;)

It was half Ironman distance triathlon 7 for me, and it ended up being one of the best overall half yet.  If you read the preview, maybe you wondered if I ran a 5k Friday night, half marathon Saturday morning and then a half ironman Sunday.  To end the suspense, I ran the 5k on Friday night with the kids in the running stroller, opted to ditch the half marathon as it was raining and the kids were sound asleep and raced Kansas on Sunday.

After running a 28ish minute 5k pushing 150 pounds of kids and stroller, I was a little sore, but ok to hit it hard Sunday morning.  I was hoping for a half PR and getting under 5:30.

 

SWIM : 34:15

The swim was perfect.  Calm waters.  Calm winds.  Temperatures allowing wetsuit legal race, but not too cold.  No rain.  Perfect conditions for a swim PR by a few seconds, literally.

It felt great compared to where I came from with my swimming skills.  I used to be back of the pack getting caught by all the other waves... now I'm the one trying to swim through the back of waves ahead of me.  Nice change.

 

BIKE : 3:01:33

Not a PR, but I like the 18.5 mph average over a tough course.  There were minor winds to deal with, but nothing near what we have had to deal with in the past.

I also made an effort to get more speed out of my workouts after IM Texas.  It's time to hammer the rides and the way I have to structure rides, I have to get the most work out of less time.  It paid off.

I also made it a point to get at least half and half with water and sports drinks.  I ate some bananas and Cliff bars on the ride, but after Texas, water was the key even if the temps were not extreme.

I wanted to leave the bike with something left, but a little less than I have had in the past.  Push the edge to see how close I can get.

RUN : 1:47:58

The run could not have been better for that race on that day.  PR by around 2 minutes from last year.  The run was a little warm, but staying on top of water, hydration and nutrition left me with enough to push a consistent pace until 3 miles to go to let it all go to see what I could do.

I was running along flirting with a sub 5:30, but I was in the space of pushing too much too early to get ahead of the mark and risk melting down, or laying off too much and missing my window to get there at the end.

With 3 to go, I opened it up and made a push for sub 5:30.

FINAL : 5:30:40

SO CLOSE!  I was one port-a-potty stop in T2 from getting sub 5:30.  I was tempted to let it go on the bike, but didn't realize it would be the difference between 5:30 and sub.  Oh well.  One way or another, I needed the bio-break or it would have been a painful 13.1 miles.

THOUGHTS

Race day was perfect.  The only hiccup was the race was to be converted to a 1 transition area race, and they changed it the day before to the traditional 2 transition race it had always been.  It's not a deal breaker, but I'm not sure why not just stay with what works?  Why tease us with changes.  Oh well.

I played this race pretty close to the chest.  I didn't go all out, but I was careful to keep the PR in site.  Always want to do better than the year before and doing this race as many times as I have, I know the course well.

I like how each year I have done better at the swim.  This year was a PR in the swim and run.  I have yet to beat the first year's bike time, but I'm almost 30 minutes faster in the run than my first HIM.  Not a bad trade off going up by 6 minutes on the bike and down 30 minutes on the run.

It was also awesome to race with my athlete, Tim, that I trained and mentored remote since he lived in Illinois and I'm in Kansas.  It was his first HIM and he did great!  He definitely gained an appreciation for what race day would take and word on the street is he's looking at a full IM.  Good luck!

More to come as I hopefully get more time to dribble my thoughts onto blogger to keep you posted about triathlon, endurance sports, gear, family and life.

Ironman Texas pre-game thoughts

So, it's here...  Ironman #2 at Texas.

And I'm sort of ready.  I wish I had more time on the bike, but it's too late now.  I do get a reprieve as of right now that the may may be westsuit legal for everyone and the temps may max out around 85 degrees.

I went on a test ride to make sure the bike made the trip ok with fellow Ride to Give'r Melissa.  She's racing Ironman Texas for Ride to Give and Team Mallorie.  Check out her Facebook page and check out what's going on.

It was great weather and rolling hills, I'm eager to get on the course without 8000 feet of climbing, above 60 degree weather, no freezing temps at swim start and exit.

But, I'm pretty sure I've done everything wrong training for this Ironman.

• I've shorted some long rides.
• I spent way too much time on treadmills and trainers - barf.
• I drove through the night to get to Texas after a work conference in Oklahoma.  I crashed for a few hours before check-in Thursday.  But, lets just say I'm not going to be totally rested.
• I have been traveling a lot for work and it's put a kink in training.
• Stress has been on large supply.

But, I have:

• Kept 95% of my planned runs and a lot of long runs have been outdoors.
• Have the LA Marathon training in my endurance bucket to reley on for lack of bike training.
• Will rest well Thursday and Friday night.
• Devised an agressive stragidy to stay hydrated without getting a bloated gut as it will still be pretty warm on race day.

So, I feel confident in finishing barring random mechanical issues or logostics foul up on my part.  I would think as long as I play it smart, I can beat my 14:30ish time from Lake Tahoe.  I would hope so anyways... hopefully I can average more than 14mph on a rolling course.

One thing I have learned is not to focus on a time.  I'm going to finish, and I'm going to run my race the best way for myself.  Focus on the details of having everything fall into place and see what happens with the time.

Wish me luck, and oh ya, feel free to contribute to my fundraising for IM Texas at http://www.active.com/donate/kickstartyourheart/T4AHUIMTX.  I'm $715 to my $1500 goal.  Thanks to all that have contributed thus far!  Maybe donate $14.22 or $1.42 for my bib number, 1422!

May 2014 Kansas City Running Races

Turkey Creek Festival 5K

Saturday, May 17 @ 8 am

Irene B. French Community Center, Merriam, KS

This fun 5K run/walk is part of the Merriam Turkey Creek Festival. The race starts at the Irene B. French Community Center. Participants will receive finisher's medals, a dri-fit shirt, and swag bag. The event benefits the Merriam Parks, Recreation & Community Center Foundation Youth Scholarship Fund. Learn more about the event and register here.

Girls on the Run 5K            Sunday, May 18 @ 8 am Corporate Woods, Overland Park, KS Participate in the Girls on the Run 5K in Corporate Woods to support Girls on the Run whose mission is to educate and prepare girls for a lifetime of self-respect and healthy living. This positive youth development program inspires third through eighth grade girls to stay true to themselves and learn to boldly pursue their dreams. Learn more about the event and register here.

Kevin Gray Father's Day 5K   Saturday, June 14 @ 8 am Sporting Park, Kansas City, KS Celebrate Father's Day at the Kevin Gray 5K! This annual event celebrates the life of Kevin Gray, former President of the Greater Kansas City Sports Commission and Foundation. Kevin was a father, husband, son and leader! The 5K course will take you past the CommunityAmerica Ballpark, Sporting Park, and the Kansas Speedway. Learn more about the event and register here.

Midnight Run for Special Olympics Kansas   Saturday, June 20 @ 11 pm Leawood Justice Center, Leawood, KS Come out for a fun night run and support the Special Olympics Kansas which is dedicated to empowering individuals with intellectual disabilities to become physically fit, productive and respected members of society through sports competitions, health and nutrition programs and leadership development. The race starts at 11 pm and participants will be given glow bands, Zumba fun, and treats! Learn more about the event and register here.

Jazz in the Woods 5K   Saturday, June 21 @ 8 am Corporate Woods, Overland Park, KS As part of the Jazz in the Woods Festival, the Jazz in the Woods Run includes a 5K and kids' fun run. The event will run through Corporate Woods in Overland Park and your participation will help support four area children's charities - Sunflower House, Operation Breakthrough, Lee Ann Britain Infant Development Center, and Future of Hope - Overland Park South Rotary Club Foundation. Learn more about the event and register here.

Spirit Race 5K   Saturday, June 21 @ 8 am CommunityAmerica Ballpark, Kansas City, KS The SAF-K Spirit Race 5K is a benefit for the Student Athlete Foundation of Kansas (SAF-K), which provides athletic training and medical supervision services for high schools and community leagues and events. The run/walk starts and finishes at the CommunityAmerica Ballpark. Learn more about the event and register here.

Heroes for Hospice 5K   Sunday, June 22 @ 7:30 am REI, Overland Park, KS Join us at the Heroes for Hospice 5K which benefits Kansas City Hospice and Midland Care Hospice of Topeka and Lawrence. Participate to support this cause! Participants will receive an event shirt and awards will be given to the top 3 males and females in each age group. Learn more about the event and register here.

CASA SuperHero 5K   Sunday, June 29 @ 8 am Town Center Plaza, Leawood, KS With the combined efforts of Jackson County CASA and CASA of Johnson & Wyandotte Counties, the inaugural CASA SuperHero 5K will include the 5K run/walk, kids-caped fun run, family-friendly activities, vendors, costume contests and much more! The CASA SuperHero Run will support both Kansas City-area CASA programs. Learn more about the event and register here.

May 2014 Running Races around Kansas City

May 3 @ 8 am Independence Park Trot 5K Waterfall Park, Independence, MO Participate in the free third annual Independence Park Trot. The free Park Trot is brought to you by the City of Independence Health Department and the Centerpoint Medical Center to promote increased use and access of the city's parks and trails. Event t-shirts can be purchased online. May 3 @ 8:30 am Purple Stride 5K Theis Park, Kansas City, MO The Purple Stride 5K benefits the Pancreatic Cancer Action Network - a nationwide network of people dedicated to working together to advance research, support patients and create hope for those affected by pancreatic cancer. The 5K race starts and finishes in Theis Park and in addition to the race there will be music, refreshments, and children's activities. May 4 @ 8 am LAKC Run for Justice 5K Theis Park, Kansas City, MO The 10th annual LAKC Run for Justice 5K starts in Theis Park and runs along Brush Creek toward the Plaza. The 5K will be followed by a free kids run. Awards will be given to top overall finishers, top three in each age group, the largest team including participants and volunteers, and best team costumes. Proceeds from the Run/Walk benefit Legal Aid of Western Missouri. May 4 @ 8 am Outpacing Melanoma 5K Corporate Woods, Overland Park, KS Outpacing Melanoma is a non-profit organization dedicated to funding research and increasing public awareness of melanoma, the most deadly form of skin cancer. Participate in the event to help this cause. The run/walk will take you through Corporate Woods in Overland Park and is followed by a kids fun run. May 4 @ 8 am Triumph Over Tragedy 5K Garmin World Headquarters, Olathe, KS The KLL Memorial Foundation offers scholarships to young adults who have lost a parent to cancer. These scholarships are primarily funded by proceeds from the Triumph Over Tragedy 5K. Participants will receive an event shirt and can enjoy post-race food and beverages. May 9 @ 6 pm Neon Rush 5K Oakhill Day School, Gladstone, MO As a participant of the Neon Rush 5K, you will receive an event shirt, a large finishers medal, age group finisher awards and overall gender finisher trophies, fun giveaways at each of our three Neon Zones along the course, and post race food and beverages. All Fun Dash participants will receive t-shirt, goodie bag and a neon ribbon. Each participant will be entered in a drawing to win a Garmin Forerunner 210! May 10 @ 7:30 am, 8 am Running with the Cows Half Marathon, 5K Queen of the Holy Rosary School, Bucyrus, KS Enjoy the rural scenery at Running with the Cows half marathon and 5K. The race benefits the Holy Rosary School and Catholic Relief Services. Half marathon participants will receive a tech shirt, cowbell, and finisher's medal; 5K participants, a cotton event shirt and commemorative cowbell. Plenty of refreshments will be provided after the race. May 17 @ 9 am Leopard 5K Lucy Franklin Elementary, Blue Springs, MO The inaugural Leopard 5K Run/Walk will take place at Lucy Franklin Elementary. The race will be chip-timed and participants will receive an event shirt. Proceeds from the event will be used to upgrade technology at Lucy Franklin Elementary. Bring your family, friends and neighbors out to support the community. May 17 @ 8 am Turkey Creek Festival 5K Irene B. French Community Center, Merriam, KS This fun 5K run/walk is part of the Merriam Turkey Creek Festival. The race starts at the Irene B. French Community Center. Participants will receive finisher's medals, a dri-fit shirt, and swag bag. The event benefits the Merriam Parks, Recreation & Community Center Foundation Youth Scholarship Fund. May 18 @ 8 am Girls on the Run 5K Corporate Woods, Overland Park, KS Participate in the Girls on the Run 5K in Corporate Woods to support Girls on the Run whose mission is to educate and prepare girls for a lifetime of self-respect and healthy living. This positive youth development program inspires third through eighth grade girls to stay true to themselves and learn to boldly pursue their dreams. May 26 @ 8 am Amy Thompson Run 8K, 5K Loose Park, Kansas City, MO The Amy Thompson Run is celebrating its 27th annual event! Offering an 8K, 5K, a one-mile walk, and kid's run, the Amy Thompson Run is a great event for participants of all levels of physical activity. The course starts and finishes in Loose Park and will take you along Ward Parkway. The event benefits the Brain Injury Association of Kansas and Greater Kansas City. May 31 @ 8:30 am Heart & Stroke 5K Run/Walk Theis Park, Kansas City, MO As the signature fund-raising event for the American Heart Association since 1995, the Heart Walk promotes physical activity and heart-healthy living in a fun family environment. The Heart Walk is an opportunity for people to improve their health and simultaneously raise funds to help fight cardiovascular disease and stroke. The event starts and finishes in Theis Park near the Country Club Plaza. May 31 @ 8 am Miles Against Melanoma 5K Blue Springs South High School, Blue Springs, MO The Miles Against Melanoma 5K will raise money to support melanoma research, education and advocacy. The organization also assists families who are in financial need of help. Participate to help raise funds for research and awareness of Melanoma and other forms of skin cancer. The race starts and finishes at Blue Springs South High School.

2014 ROCK THE PARKWAY HALF MARATHON RECAP - 4/12/14

So here I am, traveling for work relishing the past weekend of racing...

...where yours truly pulled a miracle out of my rear and posted a new half marathon PR at the 2014 Rock the Parkway Half Marathon in Kansas City.  With everything going on with traveling for work, home, family, family medical emergencies, Ironman Texas training and no taper whatsoever and riding my bike to the race to get a bike ride outside for once, how did I pull this off?

Well, it wasn't a walk in the park.  I wish I could say with all of my LA Marathon training and Ironman training that posting a new half marathon PR was cake, but it wasn't.  Everything past mile 1 sucked and hurt.  Going out I had a tailwind, but hills.  Coming back was more downhill with a headwind, well, more like a breeze.

So I worked going out to build a comfortable pace cushion and used it up dealing with headwinds coming back.  I would not recommend my training regimine at this point to anyone.

From jamming dinner in for me and the kids and family over to watch the kids the night before to getting all the bike and running gear together AND getting it to fit in my Camalbak, there wasn't really any rest involved with this race.  That's life now these days.

I woke up earlier than I usually would to get food and enough time to ride to the race.  I ate as standard as I could but packed a PB packet to scarf an hour before the race since it would be about 2.5 hours from when I ate to race start.  It was just an akward expereince making this happen, but I did it to myself.  Remember, the goal is Ironman Texas, it wasn't a Rock the Parkway PR unless conditions allowed it.

So there I was, after running a mile warmup and getting elbowed at the start line with people trying to wedge into the start chute, hoping I had enough nutrition and reminding myself to drink up on gatorade on the course.  It was actually one of the warmest days in KC yet this year, topping out near 80.  I knew running hard I would sweat like a pig and I needed electrolytes and fluids.

Off we went and I was trucking to keep 7:15 min/mile pace as long as I could.  I ran the aid stations chugging as much gatorade as I could keep in the cup and only taking an extended break at mile 6 and 10ish.  I knew I needed more fluids than was sloshing out of my cup running.

Luckily I found a tallish dude to draft from the headwind at miles 10 to 12.  Thanks.  Hopefully you didn't mind my clodding feet and out of breathe breathing.

Mile 12 started the downhill into the finish and I knew if I hauled butt, I could have a new PR.  Mile 12 was 6:35, my best mile by 18 seconds.  I was leaving it all out there.  Thanks to that effort I have a new half PR by around 2 minutes at 1:35:53.  Rock the Parkway has proven to be my A-game race for half marathon PR's.  I don't know how I keep pulling it out... maybe I'm so excited to finally run a race outside in KC after a cold winter?

Who knows, I'll take it.  Then I took a 5 mile run to finish my mileage for the day and THEN preceeded to ride my bike home taking what I thought was a direct trail to my house.  Turns out I missed a turn, found a trail that worked and rode into a headwind all the way home.  It's been a while since I have seen a 13 mph average over 20 miles on the bike.  Barf.

At any rate, the race was successfull.  The training day was successfull... but I took Sunday off as I felt ran over and sore.  I missed having a peak week of training volume wise, but as I sit in my hotel room writing this, I'm eyeing my running gear and 60 degree weather for tonight's run on the traveling road.

There are no excused to not getting it done.  Before the kids get up, after they go to bed, pack your workout gear, find a hotel with a treadmill... make it happen.  ;)

2014 Rock the Parkway half marathon preview

Races are just popping up all over the place now!

Saturday is Rock the Parkway half marathon.  It's quickly becoming one of the biggest half marathons around Kansas City.  I have been racing in the event since its start in 2010.  The first year I ran the 10k (when they had it) and every year after it's been my PR race for the half marathon distance.  Well, except for last year when I missed my PR by 43 seconds... oh the agony.  Not really.  I didn't think I could come close to matching my PR last year, but 43 seconds off isn't half bad.

Expectations

Would I like a new PR?  Sure.  Would I like a sub 1:30 half marathon?  Sure.  Do I think I can pull it off with the LA Marathon training under my belt and the added training from Ironman Texas coming up in May?  Maybe.

I have not tapered at all for this race.  I'll take it easy Friday and maybe just swim, but IM Texas is the focus and I'm going to make sure I get that in before I drop workouts to get a PR at Rock the Parkway.

My goal is to get a warm up run in, run the race hard, and then get the rest of my miles in for my scheduled 21 miles for the day.  It'll be interesting, but I did set my current half PR of 1:37:13 after I rode my bike to the race 17 miles from my house and then rode back home.  Contemplating riding to and from this year as well.  Nice long brick training day.

Weather?

76 for a high?  58 for a low?  Yes please!  There is a chance of rain and some breeze, but that's a heck of a lot better than 40's and rain.  Makes riding to the event much more tempting.

Why am I racing it?

At this point it's become tradition.  I used to work where the race started and it was sweet to park at the building and stay inside until it started.  Now, I've ran it every year and I figure I should keep running until I've been in it for like 30 years, right?  Be one of those legacy people that could say they ran it every year.  That would be cool, eh?

That and it's a fast course.  It gives me a reason to stay on my running game in the winter to be ready to pound the pavement come April.

Happy running this weekend!