Tri to Endure

This blog has moved

2010-03-07T12:31:00.001-08:00

This blog is now located at http://triwrig.blogspot.com/.
You will be automatically redirected in 30 seconds, or you may click here.

For feed subscribers, please update your feed subscriptions to
http://triwrig.blogspot.com/atom.xml.

Kids on the Run - 10k

2010-03-02T14:26:00.000-08:00

The Kids on the Run 10k charity event was last Sunday, February 28th.

The 5k and 10k events both started at the same time and ran on the same course. The 5k runners did one loop, while the 10k runners did two loops. The race started right around 9:15am with roughly 500 runners - most of them (around 375) in the 5k event.

I knew it was a fast course. It's the same course where I set my 44:01 PR in 2007.

When the gun went off, I started out a little fast to stay ahead of the masses. I counted 13 runners in front of me, and then tried to settle in at a 7min mile pace.

Here are the splits

Mile 1: 6:56

Mile 2: 6:55

Mile 3: 6:47

Mile 4: 7:08

Mile 5: 7:21 (this one was a struggle)

Mile 6: 7:01

Final .3 miles: 1:59

(per my GPS reading, the course was a little longer than 6.2 miles)

I took 2nd place in my age group with a finishing time of 44:07 - just 6 seconds slower than my fastest 10k. I also placed 8th overall.

It's still early, so there's plenty of time for new running PRs before this year is over. And of course, I'm guaranteed a new PR at Ironman Arizona this year as long as I can finish the race.

Motivational Movie Monday

2010-03-01T07:11:00.000-08:00

"You think you can give the same effort day in and day out for the next five months?"

"Sir, I have no doubt"

http://www.youtube.com/watch?v=gnPxOttpVdI

Kid's on the Run - a new PR

2010-02-28T20:16:00.000-08:00

There was a new Personal Record set at the Kids on the Run charity 5k/10k event today in Pasadena - but it wasn't me. It was the youngest Wrigley - my daughter, Katelyn, with her very first 1K Run.

My son Kyle also ran the kids K run in the 6-10yr old division.

I ran the 10k event. But this post is about the kids, so check back in a day or two for my race report.

Motivational Movie Monday

2010-02-22T09:29:00.000-08:00

Jon Blais - The Blazeman. Watch this video about the ALS warrior poet and get inspired.

After being diagnosed with ALS, Jon Blais finished the Hawaii Ironman Triathlon with a total time of 16:28:56 in 2005. He died from Lou Gehrig's disease on May 27, 2007

http://www.youtube.com/watch?v=9Vrjp2P0GlE

T Minus 9

2010-02-21T14:58:00.000-08:00

February 21st - Nine months until race day! tick-tock tick-tock...

February was a good month with two organized races - The Rose Bowl Half Marathon, and the Tour de Palm Springs Century. I might also run the Kids on the Run 10k next Sunday, but it will probably be a race morning decision.

My long ride was rained out yesterday morning, so I did a high intensity 10k run instead. Today I did interval work on the bike for about an hour. I'll be doing intervals at least once a week to try and increase my functional threshold power (FTP) which is currently at 210 watts.

March has a couple of possible running events, and one that I'm already signed up for:

3/7 - Ventura Half Marathon
3/20 - Pasadena 5k (there's also a sprint reverse tri, but the tri distance is so short that I can't justify the $85 entry)
3/27 - Chesebro Half Marathon (already signed up)

Tour de Palm Springs - Results

2010-02-15T20:54:00.000-08:00

Right after the finish of the Tour de Palm Springs

I have a new PR for an organized Century ride. My previous best was 6:04 for the 2005 Solvang's Finest Century. My new record, from the Tour de Palm Springs, is 5:58.

Now, the reality is, it's hard to compare the Solvang ride and the Palm Springs ride since they are completely different rides. Unlike a running race, Century rides are not typically an exact distance. In fact they can vary by as much as 10 or 20 miles and still be considered a Century. If I recall correctly, the Solvang Century was actually a 100 mile ride, whereas the Palm Springs Century was 102 miles. 2 miles might not seem like a big difference, and it's really not, but even at a fairly quick 20 miles per hour pace, that extra 2 miles adds an additional 6 minutes. The Palm Springs ride also seemed to have a lot more stop lights than any other Century ride I've ever finished. At one point, around mile 65, I thought I might finish as early as 5:45 - 5:50, but I struggled a bit towards the end, and I also hit a string of lights in the last 10 miles that not only added a lot of "stopped" time, but also lowered my average speed because I had to slow down, stop, then speed back up at each light. On the other hand, the Solvang ride had more climbing, so that probably evens things out a bit.

The total time of 5:58 breaks down to roughly 20 minutes of 'stopped' time, and 5 hours and 38 minutes of riding time. The 'stopped' time includes refilling water bottles, picking up food, a restroom stop, and traffic related stops for red lights and stop signs.

There were a total of 5 SAG (Support And Gear) stations along the course. I rolled through the first SAG station at mile 15 without stopping - but there was so much congestion, that I still had to get off the bike and walk it through. Since I didn't actually stop, the timer on my computer kept ticking away, so the congestion here just lowered my average speed, but didn't count towards the 'stopped' time.

The second station was at mile 27. I stopped at the second station for less than 3 minutes just to fill up a water bottle and roll out.

The third station was at the 51 mile mark. I finished the first half in 2hrs 50min. The first half of the course contained most of the climbing, so it was good to be half-done in under 3hrs. SAG #3 was at the mid-point of the course and it seemed like everyone was off the bike and relaxing - sort of taking a lunch break, so it took a while to get through it. By the time I got back on the road, I had spent almost 6 minutes at station #3. I didn't really need that long of a break, but it was impossible to move through there any faster than I did.

SAG # 4 was at mile 71. This one had very little congestion and was easy to get in and out of. I'm sure I spent less than 3 minutes at this one.

The last SAG station was at mile 90. I rolled in to station #5 after 5hrs and 12 min of total elapsed time, for a very brief stop to tighten the bolts on my water bottle cage which had somehow loosened up. I had 48 minutes left finish the ride in under 6hrs, and 51 minutes left to finish and still PR the ride. It actually seemed easily doable since I could average just 16mph and still make it, but because of the number of stop lights in the last part of the ride, it proved to be more challenging than I thought it would, and I barely made it under 6hrs.

Although the final results and a new PR were good, the execution of my plan was not. I wanted to take the first third of the course pretty easy, but after analyzing the ride data after the race, I can see I actually did the opposite. The most accurate way to measure effort on a bicycle is to measure watts. That tells me how much work I was doing, regardless of weather, incline, speed, or other conditions. Speed is not a good indicator of effort on a bike, because riding downhill or with a tailwind can increase speed by quite a bit even though it requires little to no effort.

During the first two hours of the ride, my average power was 191 watts with large sections that averaged over 200 watts. During the next two hours, my average watts dropped to 165. And during the final 2 hours it bumped up a little to 171 watts. During the Ironman, I'd much rather have average watt splits that are much less varied, and I need to start out easy, and pump up the effort later IF I know I can spare the effort without hurting the run.

My power graph (smoothed for easier reading)
from the Tour de Palm Springs

I'm fairly new to riding with Power, and this was my first Century ride with a PowerTap, so it was a good learning experience. I'll keep working on increasing my available power during my training rides, and regulating my effort during Centuries and races leading up to IMAZ. My mission is to make sure I'm fully dialed in and have my power strategy completely figured out by November 21.

Motivational Movie Monday

2010-02-15T07:18:00.000-08:00

Any Given Sunday - Half time speech

Tour de Palm Springs

2010-02-12T11:00:00.000-08:00

The Tour de Palm Springs is tomorrow morning at 7am.

My plan for the 102 mile ride is similar to my strategy for the Rose Bowl Half Marathon. Basically I will break the ride into thirds. The first 34 miles will be at a relatively easy pace. The second block of 34 will be a bit faster, and the final 34 miles will be at a more aggressive pace.

My current PR for a century ride is 6:04 from back in 2005 in Solvang. Century rides can be a bit tricky because the streets are not closed down to vehicle traffic, and cyclists have to obey traffic lights and stop signs. So it's not exactly like running in foot-race or most triathlons where we don't have to deal with traffic laws. But even with traffic lights and rest stops, my goal is to finish the ride tomorrow in under 6hrs for a new PR.

The Rose Bowl Half Marathon - Results

2010-02-08T20:04:00.000-08:00

Clear blue skies on race morning

The Rose Bowl Half Marathon was on Sunday, February 7, 2010.

My race plan called for an easy start - running 10 minute miles for the first four miles, then bumping the pace to 9 minute miles for the next four miles, 8 min/miles for miles 9,10,11 & 12, and a full speed run for the final 1.1 miles. Done exactly right, my finish time would have been 01:55:00.

My actual finish time was 01:51:23.7

I arrived and parked my truck at 6:30am. I figured out where the start line was and used the restroom, then quickly got back in the car and ran the heater until 7:30am because it was too cold to walk around (apologies to anyone living where it actually gets really cold).

The race started on time at 8am sharp. I love it when race directors are organized and start on time!

I lined up about four rows back from the start, and when the gun went off I tried to jog at my 10 min/mile pace. Dozens of people were passing me, and it was hard not to speed up, but I tried to stick to the plan and jog. The first mile was on paved road, and slightly down hill. I got to the first mile marker and checked my watch - 8:10.50. Whoa! Too fast. Gotta slow down.

Mile 2 - 8:27. Still too fast. Gotta slow down.
Mile 3 - 8:43. Better, but still need to slow down.
Mile 4 - 9:13. Still not anywhere near 10 minute miles, but the effort on the first four felt really easy, so I let it go and prepared to run the next set of 4 miles at a 9 min pace.

Mile 5 - 8:54.14. Pretty close.
Mile 6 - 9:01.41. Nailed it!
Mile 7 - 9:17.54. A little slow, but this was actually the hardest mile on the course. There was a very steep trail climb right at the beginning of mile 7, and once I crested the top I had to really pick it up to get the mile done in 9 minutes.
Mile 8 - 9:08.06. Not bad. Mostly downhill now for the remaining 5.1 miles

Mile 9 - 8:09.48. A little slow.
Mile 10 - 8:00.56. Perfect!
Mile 11 - 8:15.49. Close
Mile 12 - 7:42.82. By now I'm passing people left and right, but there's a heavy breather right on my tail. I've got just over 1 mile to drop him, but he's sticking to me like a shadow.

Mile 13 - 7:32.13. I tried to pull away from the heavy breather, but he's still right behind me.
Last 0.1 mile into the Rose Bowl - 0:48.42.

It came down to a sprint between me and the heavy breather as we entered the Rose Bowl and ran onto the grass. I ran fast as I could, but he was able to edge me out and cross the finish line a split second before me. It made for a really fun finish.

I'm sure without him pushing me (and vice-versa) we both would have been several seconds slower. Right after we crossed the finish, he turned around and shook my hand and thanked me for pushing him the final 2 miles of the course.

Here's my Garmin GPS info for the race. I accidentally started my watch again for a few seconds after the race was over, so ignore lap 15. That's just me standing by my truck.

In the men's 35-39 age group I was 16th out of 54

Out of all men, I was 87th out of 355

And overall I was 109th out of 635

Overall I think it was a great run. I sort of blew my plan for the first 4 miles, but stuck to the plan the rest of the way. Since I was able to hit my pace goals, even after a fast start, I was obviously too conservative on the plan in the first place. My main goal was to negative split the run and I did. The first half took roughly 58 minutes, and the second half took 53.

Effort wise, it's exactly how I want to run the marathon portion of Ironman Arizona. The only difference is I don't actually expect to speed up in the Ironman marathon. I just expect the effort to ramp up as I get into the later parts of the marathon, while I try to hang on and maintain my speed.

Next up, Tour de Palm Springs this coming Saturday.

Motivational Movie Monday

2010-02-08T07:41:00.000-08:00

Ironman - You Will Do This

The race plan

2010-02-03T10:50:00.000-08:00

The Rose Bowl Half is coming up this Sunday, so here's the plan.

First of all, the Pasadena weather report shows a 50/50 chance of rain on Friday and Saturday, but perfect running weather for Sunday with 0% chance of rain. I hope the report is right.

I plan to break the race down into 4 segments:

Mile 0 - 4 at a 10min/mile, easy pace
Mile 5 - 8 at a 9min/mile pace
Mile 9 - 12 at an 8 min/mile pace
Mile 13 at sub-8 min/mile

That should get me to the finish line in less than 2hrs, but there's a bit of hill climbing and trail running to contend with, so I don't know how well the plan will work in real life. My PR for the Half Marathon distance is 1:45:48. I don't really have my eyes on a new PR, but I always like to know the number just in case things are going really well and I want to push it.

According to the official elevation chart, I'll be climbing pretty steady from mile 2 to mile 8.5. Luckily those miles correspond with my slower pace miles, but the climb could be tougher than I anticipate and might hurt my pace later in the run. The good news is I should be able to lean forward and get some extra free speed after mile 8.5 on the downhill. Downhill running tends to be tough on the quads, so I suspect I'll feel a little bit of the burn on Monday morning!

Motivational Movie Monday

2010-02-01T10:59:00.001-08:00

Don't say you can't

Fear of getting sick

2010-01-29T16:57:00.000-08:00

I caught a cold this week. It's not really that bad, but every time I get sick, I worry that it could happen during the critical training period right before Ironman, or even worse, I could be sick on race day.

But with two school age kids, I'm not sure I can really do anything to guarantee I don't get sick. I guess I'll just continue to make sure I'm getting enough rest between training sessions, wash my hands often, keep eating right, and keep my fingers crossed.

Motivational Movie Monday

2010-01-25T09:21:00.000-08:00

These guys are so unbelievably fast!

T Minus Ten

2010-01-21T12:43:00.000-08:00

Thanks to a reminder from my friend Don, I realized two months have already gone by and it's ONLY Ten months until Ironman Arizona. Time keeps ticking away.

On a more current and pressing note, there's only two weeks until the Rosebowl 1/2 Marathon, and three weeks until my first Century of 2010.

The 1/2 marathon will be more like a training day, not a race for me. My plan is to take it out slow and try to negative split the run. The century on the other hand has PR potential with relatively little climbing, and a large number of participants to draft behind. So I plan to push it a little bit on the ride and see how it goes.

Motivational Movie Monday

2010-01-18T07:56:00.000-08:00

Fast before Long

2010-01-15T09:19:00.001-08:00

I spent quite a bit of time researching and studying different Ironman training methods and training plans in 2009 to prepare for the training I'd have to do this year. After a lot of reading, listening, and watching, I settled on a 20 week training plan from Endurance Nation.

There are several things I like about EN, but there are two main reasons I selected the plan from EN:

1. I agreed with and liked the way the coaches at EN break down their "Four Keys" to Ironman

Success on race day is about Execution, not Fitness
A successful race = a good run. Nothing on race day really mattters until you reach The Line which is normally around mile 18 on the run
Race within a Box defined by what you CAN control
At some point your body will want to quit. Be ready to convince your body to keep going with The One Thing that brought you to Ironman - whatever that might be.

2. I also like their idea of going Fast before going Long. The typical outseason guidance is to go long and slow during the off season so you can build a bigger engine—then make that engine faster when it matters: closer to the race. The coaches at EN turn that upside down and suggest spending the winter working on speed, so when you slow down, that "slow" pace is not as slow as it was last year. I like this idea since it's hard for me to do long training during the winter when it's colder and it gets dark so early. But it's pretty easy to make time for interval workouts and shorter, high-intensity work.

So here's how my year is broken down at a very high level:

Nov 23 - March 14 - 16 weeks of Fast training

March 15 - July 4 - 16 weeks of Long training

July 5 - November 20 - 20 week Training plan/General Race Prep

November 21 - Ironman Arizona!

Motivational Movie Monday

2010-01-11T10:24:00.000-08:00

Updated Events

2010-01-06T13:25:00.000-08:00

I decided NOT to sign up for the 13.1 Los Angeles half marathon, instead I'm signed up to do the Rose Bowl Half Marathon on February 7th.

I'm also confirmed for the Tour de Palm Springs on February 13th and the San Diego Century on May 22.

I am also seriously considering Student run LA 18-mile Friendship run on February 21, and a return to the Cruisin' the Conejo century again this year on May 8, 2010 and the

Motivational Movie Monday

2010-01-04T07:55:00.000-08:00

Motivational Movie Monday

2009-12-28T06:23:00.000-08:00

Merry Christmas

2009-12-25T05:25:00.000-08:00

Merry Christmas from the Wrigleys

Motivational Movie Monday

2009-12-21T07:33:00.000-08:00

Enjoy the Art of Cycling

Hawaii Ironman World Championship

2009-12-19T11:21:00.000-08:00

NBC will be showing the 2010 Ironman World Championships at 1:30 Pacific Time today.