Game On

As usual, my blog posting during the winter months has been somewhat frozen (ha!). But, as of last Monday I am 20 weeks out from my 2nd attempt at the half-iron distance. My first attempt - Muskoka 70.3 - was a complete and utter disaster. It was a lesson in pain management, actually.

This time around I am a trying to be a little more low-key. Last time I was seemingly talking about it to as many people as possible. Which, of course, led to having to answer the "how did it go" questions that followed when I eventually ran into them at a later date. It was a lot of fun telling them how much I sucked. So, if someone specifically asks me what I am doing on Sunday, July 4th, then I will tell them about attempt #2. Otherwise, I am keeping this one mostly to myself.

I am (hopefully) a little better off this time, with a more solid fitness base, and I think I have a better understanding of pacing and nutrition in longer distance events. Also, I've now owned my tri bike for almost two years, instead of almost two months. I like to think we have been able to get to know each other during that time.

I will do at least one race before the half, maybe two. The June 6th Milton Tri will be a good fitness test one month out, with a tough bike course to test me. The Guelph Olympic is a "maybe" since it is only 2 weeks before the big one. But, like that half, it is a mass swim start and would be really good practice, since I've never done one of those. They do have a Swim/Bike option, so I'm thinking about that. The only possible problem is that my training for that week includes a 3+ hour bike session that I don't want to miss, so I'll have to do some schedule changes if I want to participate.

So, bring on the work, bring on the distance. I'm looking forward to the challenge.

Treadmill Blues

The roads and sidewalks around here are, for the most part, snow-covered. It can easily turn a run into a shuffle or a trudge. I still like to do my long runs outside whenever I can, and it takes a really extreme windchill or brutal storm to keep me from running outside. It's fine for the long, slow days.

But when it comes to more precise work, like speed intervals or even a fast tempo run, I find it necessary to head inside to the gym to use the treadmill. The fast starts of the intervals and the quick pace and high turnover of the tempo just make it too hard to run outside. It's very difficult to get a good grip on the road, and it can get quite dangerous. Obviously I prefer it outside, but sometimes you have to throw the macho attitude aside and think of safety (especially when your wife worries about you running in the snow with cars, trucks, plows, and so on, chasing you around).

My problem is this: when I calculate out the treadmill speed required for an interval set or tempo run, it seems almost impossible to stick to it. For example, I can run a 5-mile tempo outside at 7:45-8:00/mile (my tempo pace for marathon training - yes, I know it's probably slower than yours). The equivalent on the treadmill is roughly 7.5 to 7.8mph -- and I find it VERY hard to keep that pace for the full five miles on the treadmill. It almost seems impossibly fast.

I know the math is right, but I don't know if 8-minute miles outside is really "equal" to 7.5mph on the treadmill. Maybe it's all in my head, and I just need to suck it up, I don't know.

The marathon is April 25th - and I'm very much looking forward to when I can do all my run sessions outside.

We're supposed to get a few days above freezing this week coming up... maybe the sidewalks will clear a little. As usual, time will tell.

Haunting Halloween 10k Race Report

As previously mentioned in another post somewhere, Runner's Choice here in town puts on a summer series of racing. This was the sixth and final instalment -- a 2-loop 10k affair on a slightly chilly (but sunny) Sunday morning in late October.

Coming into this race I was sitting 5th in points. This, as also mentioned before, is funny, since up to this point I've never been anywhere near a top-5 finish in any individual race. But, not everyone does every race, so here in 5th I sit. There are prizes for the top 5 in each age group at the end of the season, with cash prizes for the top 3.

As usual I got there later than I wanted to... something about getting caught up watching Sportscenter for the 8th time in a row as they run in on a continuous 30-minute loop, and realizing I have to get the hell in the car. I finally arrive and quickly make a game-time decision regarding race-wear: long-sleeved tech shirt & shorts, no gloves. Five minutes of light jogging and stretching, and I'm good to go.

So there I am, a few rows back from the start line, thinking, "Man, I wish I went with the gloves." But suddenly the horn sounds and we're off. My plan for this race was to go with no plan. I found I was getting too caught up in trying to figure out a pace for every mile, when to pick it up, when to ease off a little. So instead, other than not overdoing the first Km, I thought I would just take what my legs gave me... and then pound the crap out of them if my brain thought I should be going faster. Brilliant.

I successfully navigated the first km without any side to side jumping and fast accelerating around people that started too close to the front. It finally started to thin out. I decided I was feeling good and I would push it slightly up some of the hills. I also paid attention to the terrain, and when there was even the slightest upward or downward slope I would adjust my pace... usually by trying to increase it. In my own head my logic was foolproof: other people will slightly slow down on the inclines, gaining me valuable time, and my HR will slightly decrease on the declines, allowing me to push it again up the next hill without blowing up. Fiendishly clever, yes?

Actually, the plan was working. Last year at this race I ran a 49:47. This year I hit the half in just over 23 minutes. As the miles went by, I found myself under last year's pace by quite a bit... the fact that I was holding this quicker pace was like a fresh surprise at every marker I passed. The last race I ran this year was a half-marathon, where I was hoping to go 1:45 but went 1:50 -- I think I was just expecting to be disappointed again.

At the 9k mark I told myself not to look at my watch, but did anyway, of course. I knew if I didn't let up to the end I could crush last year's time. I pushed up a final, cruel hill and turned right to a 200m surge to the finish. I crossed the line in 46:49 -- almost 3 minutes faster than last year, and good for 5th in my AG. And here's the best part -- the guys in 3rd and 4th ahead of me in the standings didn't race (although they had signed up), and with my effort I got past both of them. So I should claim 3rd in my AG for this year's overall series points -- good for a $50 prize! Of course, I realize my 3rd place is simply because faster guys didn't attend all the races... but who cares? THIRD PLACE, BABY!

I will pick up my cash at the end-of-season awards night tonight. As a special prize for the series' dedicated participants, they are giving away a trip for 2 to Vegas, which includes entry into the Las Vegas Marathon (or half marathon). Based on my performance this year, I've earned the maximum 10 ballots in the draw. Winning that would be sweet, to say the least.

Am I off to Vegas in a month? I sincerely doubt it. But, as usual, time will tell.

Lakeside 2 Race Report

My first 2009 triathlon without rain... how crazy is that?? Actually, I don't know about crazy, but it sure was nice for a change. And it wasn't just rain-free, it was sunny. I mean, not-a-cloud-in-the-sky sunny. Temps were cool and it was not humid at all, which made it an absolutely perfect day for a race.

Lakeside is a small community less than half an hour from my house, so it was nice not to have to get up at some insane hour to get there on time. The campgrounds there host two triathlon weekends a year, June and September -- both are a full weekend of racing, with sprint triathlons and duathlons both Saturday and Sunday, plus a "Give it a Try" event and kids of steel racing. I was registered in the Saturday sprint tri, a relatively short 600m swim, 20k bike, and 4k run -- I was looking forward to testing my end-of-season fitness. I arrived with plenty of time before the start and got busy getting my race number and setting up my transition space. My wife opted to sleep in on this fine Saturday, so I pretty much kept to myself, briefly chatting with a few other competitors here and there. Then the wetsuit went on and I hit the water for a bit of a warm-up.

The lake is quite small, so the water was very calm. It was also very shallow, however, so we had to walk out quite a way to the start. The shallow water also made for some serious weed-swimming. It was quite creepy, actually -- it felt as though hands were constantly grabbing at my arms, legs, and face as I swam. Eventually it got a little deeper and we could swim without any problem. We were all forced to stop swimming once we returned to the shallows, though, and when I stood up I realized I was still quite a long way out from shore. The shin-deep water made dolphin diving impossible, so I ran/shuffled toward the beach. Then without warning the water suddenly went waist-deep, and the bottom got very soft -- running became difficult, and even an attempted dolphin dive or two didn't really go that well, since it was hard to propel myself up into the air with the soft sand. Then shallow again, and close enough to shore that I could tell that it didn't go deep again. Up onto the beach, through some rather deep sand, and into T1.

Total swim time was 11:19, or about 1:53/100m pace... this smashes the old dan-world record of 2:03/100m, so I was happy about that. Of course as usual, I will wonder if the course was actually 600m, or a little shorter, which would make the pace not a true 1:53/100m.

T1 was actually quite good for me, with a total time of 1:20, which included a bit of a run and wetsuit removal. It also included putting on my bike shoes, since I'm still too chicken to try a running, shoes-in-pedals mount during a race. Maybe next year.

The bike course is an out and back on mostly rolling hills, overall downhill on the way out and uphill on the way back. No crazy hills, but a couple that made me sit and spin. The bike has been a weakness for me this year... mostly because I don't work at it often enough. I've been trying to change that, and I felt pretty good out there. My only real complaint had nothing to do with the course... my feet were frozen! It's a good thing my shoes were locked into the pedals, because I couldn't feel anything below my ankles.

During the bike I traded and re-traded spots with the same 3 or 4 riders, including racer #57 on a yellow Giant, and a fast-looking chick. I managed to stay aero for most of it, with the exception of the occasional drink of eLoad and a hill or two. I really paid attention to my cadence, and shifted whenever I needed to spin a little faster... sometimes I get caught up in a macho game of mashing big gears when some dudes go past me. Not today, though -- I totally rode my own race. Upon turning the final corner and heading back to transition (about 1k to go), racer #57 on the yellow Giant and the fast-looking chick left me in their dust. I probably could have gone with them, but I was already thinking about T2 and the upcoming dismount. I got my feet out of my shoes and cruised into T2.

Total bike time was 39:00, or about a 30.8 km/h (~19.1mph) average. I would like to have been faster, but it's still not bad for me. Looking back, I know I could have pushed it more, but I felt like I was on the cusp of pushing too much... as though it would have a negative effect on the run. I realize that 30.8 km/h isn't exactly kicking it out there, but I look forward to improving that this winter with some serious trainer time.

T2... let's see, how can I put this... T2 sucked ass. It took me longer than T1, at 1:34, which is entirely ridiculous. It was mainly because my feet felt like frozen balls of skin. When I put my running shoes on I was certain something big was jammed in there, so I took the time to remove my shoe and pull it out... except nothing was in there. Cursing at myself, I pulled my shoe back on, grabbed my hat, and hit the ground running -- literally.

The run course is also an out and back deal -- the first (and last) half-mile are paved, the rest is on gravel roads. It wasn't until I hit the gravel portion that I could feel my feet hitting the ground. But at least they didn't hurt, so I tried to take that as a positive and put T2 behind me. I went out way too fast, realized I was going too fast, but then said screw it, and tried to pick up the pace. Not my smartest plan ever. I didn't really succeed in picking up the pace, but I managed to move along not too badly. I was running along, picking people off, and who am I approaching from behind? My old friend, racer #57. As I passed him I was going to say that I almost didn't recognize him without the yellow Giant. Instead I just smoked him. The rest of the run was uneventful until the final quarter mile or so. During that time I passed at least 3 guys in my age group, which felt good. I was also approaching a fast-looking chick -- it was the same fast-looking chick from the bike! But, I ran out of real estate and she held me off by a few seconds. Turns out she won the W30-34 age group, which is more than I can say for me.

Total run time 19:51, or 4:58/km (just under 8:00/mile). I really thought I'd be faster than that... I certainly felt faster. This run course does have the reputation of being a little long, so who knows. I felt good out there and finished strong, so I'll take it.

My overall time was 1:13:01 -- good for 41/265 overall and 6/22 in M35-39. Definitely my best placing ever, although this race tends to be a little less competitive than most of the others I've been in. But, numbers aside, I can only race the way I race, and the times and positions will take care of themselves.

That's it for the triathlons this year. I have a road race or two I'll run in October, then hopefully crush it this off-season. Next year I'll either tackle two half IM's, or possibly one half and one full. It's kind of a wait-and-see game as to what the summer brings next year. Either way, my winter plan is to focus on the bike, where I think I stand to show the most gains.

As usual, time will tell.

Barrie Triathlon Rain Report...,um, Race Report

Another tri, another day of totally crappy weather. I hate to bitch, but yeah, I'm going to bitch. Of the 4 tris I have done so far this year, all 4 of them have had sucky weather.

Milton Sprint - I know what you're thinking... it didn't rain in Milton. You're right, it didn't. But the temp climbed all the way up to a non-balmy 6C (that's ~43F for you U.S. folks). I like it cold - I run in the snow every winter - but I couldn't feel my toes after the bike. When I put my running shoes on it felt like something was jammed in there... but nothing was. My feet were just f--ked up from being so cold.

Then we had Guelph Sprint - rain. Sarnia Olympic - rain. Barrie Sprint - rain.

Feel a pattern? In fact, if we include the final race of last year - Muskoka 70.3 - rain. The all day, never let up, single-digit temp, throw some hail in there for emphasis type of rain. Bad times. There's just something really, really shitty about getting to your running shoes in T2 and having to pour the water out before you can put them on. And that's when they're inside a plastic bag. I know I sound like a spoiled princess, here. But hey, this is the sport I chose, right? We just grin and bear it, and hope the blisters aren't too painful from running on wet, soft, mushy feet. There, that feels better.

Now then... Barrie race report. The rain didn't actually start until early on the bike. Not that it would have made a difference during the swim, but at least it held off for a little bit... my wife was still totally soaked by the time I finished. I guess that's the thing... whether it rains for 10 minutes or 2 hours, when you're wet, you're wet. At least it was somewhat warm out. Moving on...

Pre-race: I managed to cut my finger during swim warm-ups. I was on my way back to shore because the first wave was almost ready to go, and as I got to shore my hand brushed the bottom and I got a bit of a slice on the tip of my middle finger. Don't know if it was a rock, or a piece of glass, or what. It was the smallest cut ever, but it would not stop bleeding. So I stood there on the shore waiting for my wave in fear that some blood-phobic person would see my finger and throw a fit about me competing with a bloody hand. Sometimes I get a little worked up over nothing, apparently (my wife would happily confirm this, I'm sure).

Swim - 700m: The course angled out to the left to the first buoy, hung a sharp right, and then had a long out and back parallel to shore. I lost some time at the end of the "out" and the start of the "back" portion. I've never had to make a 180 degree turn like that during a race before, and I ended up taking it very wide. Big mental error - I definitely didn't swim the shortest distance possible. During the swim I tried to sight as little as possible - I noticed in Sarnia that I would swim behind someone, and when I sighted a couple of times they would pull away. I'm a slow swimmer to begin with, but my sighting technique must really take my head and shoulders out of the water to slow me down as much as it does. In the past, I've sighted waaay too often for fear of getting a kick to the face if I was too close to someone else. More work to do, but this race was a definite improvement. I must have been running damn fast out of the water... the guy couldn't even get the camera focused! It's hard to see with it out of focus, but my wetsuit is really too big for me. When I picked it up a couple years back, I was 20-25lbs heavier... so there's a few more folds and wrinkles in it these days. Total time, including run to T1 = 14:22, pace = 2:04/100m (just off my PR of 2:03/100m).

Bike - 20km: The course was 4 loops of a 5k out and back. That's two 180 degree turns per lap, times four laps. Having to slow down that much that often, I knew there would be no PR on this course. The roads were quite slick from the rain, and the volunteers did a great job at each end with the warnings. I didn't see it, but I guess someone from an earlier wave went down pretty hard at one of the turn-arounds. As for me... I'll give up 5 or 10 seconds a lap if it means keeping it tire-side down. With the wave starts and the loop course there were lots of people to pass all over the place. Also, after the first loop it was easy to remember where all the cracks and bumps were in the road... and it was basically flat, with just a slight incline (and decline) as we approached (and rode away from) an intersection. I noticed on the first loop that my cadence dropped ever so slightly at that point. So for the remaining laps I would knock it back a gear as I approached and spin hard, which gave me momentum as I would hit the other side and click it down a couple on the rear to take advantage of the very slight "downhill." I passed a lot of people in that section, which always feels good! Total time, including T1 & T2 = 39:05, avg 30.7 km/h (~19.1 mph). With both transitions in there and so many turnaround points to slow down for (plus the rain!), I'm happy with that average.

Run - 5km: The run was mostly along paved pathways inside a park - basically an out and back with a little loop at the far end that went into a wooded area and circled around a residential street before hooking back up with the path. They had no markers along the course (and I don't own a GPS unit) so I really had no idea what my pace was. No problem - I just ran at a pace I felt was just beyond comfortable, but nowhere near painful. At some point just after the turnaround (maybe 2km to go?) I was passed by a guy in my age group. I thought as a little "self-test" I would see if I could match his pace the rest of the way in. I didn't want to stick right on his shoulder, because I didn't want it to turn into some kind of macho pissing contest. So I let him pass, and picked it up when he was 5 steps in front of me. I was able to match him the rest of the way, and my legs felt good all the way in. I decided to just finish where I was (after a quick glance over the shoulder) and resisted the urge to smoke him at the end... just thought, hey - not exactly going for a Kona spot (or even a podium spot, for that matter) - just testing the body a little. The course felt short, so after I got home I went on Map My Run and did a little GPSing... it looks to measure ~4.8k, not the full 5. Oh well - still a good result for me. Total time = 22:39, pace on Sportstats = 4:32/km (7:18/mile)... pace as a 4.8k race = 4:43/km (7:36/mile). Regardless which is the accurate distance, a big PR for me... first time under 5:00/km in a tri, so I'm quite happy about that. I know this picture looks like I'm pissed off, but I think I'm concentrating on not getting too close to the dude in front of me. I'm also reminded how unflattering it can look when you wear a loose-fitting shirt and have it get soaked by the rain... ugh.

Overall: 1:16:05; OA: 79/244; AG: 20/50

The AG placing is weird, because on Sportstats under my individual results they have me as 10th place for the swim, bike, and run, but 20th at the end. The AG used was 35-44, not my usual 35-39. I also noticed that there was another 10th place swimmer, biker, and runner in my AG. Something isn't right - I'm thinking maybe I was 10th for 35-39, and 20th for 35-44... not sure.

Oh, well... still a great result for me. Now, I think it will be a half marathon on September 6, and maybe a short tri to finish the season on the 19th.

As usual, time will tell.

The Bluewater "Olympic" Triathlon

Yes - the word "Olympic" gets the quotes... the actual distance of the swim is unknown, but it sure wasn't 1500m. My 22-minute swim time is a guarantee of that. I just don't swim in the 1:30/100m family of paces... trust me. But, the bike and run seemed accurate, so here we go...

The swim was basically point-to-point - we had to walk from transition down to the start. They must have moved it up the beach towards transition from where they originally measured the distance. I'm guessing the swim was roughly 1000m, based on both my time and a conversation I overheard between two of the duathletes -- they said that run #1 was to be 2.3km, instead of the posted 2.8km... the 500m difference certainly jives with my swim time -- and yes, I'm a slow swimmer. The race was a chase format, with the women getting a 16 minute head start over the men, first across the line takes the prize money. My first mass start! Ok, my first start that didn't involve age-group waves. There was probably only about 50 of us... don't know if that qualifies for a "mass" start. It was uneventful, other than not really being able to pass anyone... it seemed like every time I came up behind another swimmer, there would be two more on either side, boxing me in... but when no one was in front of me, no one was beside me, either. Weird. Out of the water and up a very steep embankment along Lake Huron... the stairs weren't really stairs, they were huge slabs of stone... I usually see them being used in fancy landscaped yards. I think my HR was about 560bpm when I finally reached the top.

T1 was horrible -- I somehow managed to get my shirt caught in the zipper of my wetsuit. This has happened before, but it always came out with a little extra effort on the tug, but not this time. The ripping sound I heard was a chunk of my Zoot tri top that remained in the zipper after the wetsuit was finally off. Bad times.

I finally made it out onto the bike course, which was advertised as "flat and fast." It was definitely flat. Fast for me doesn't seem to exist right now on the bike. My running has come a long way, but my biking lags behind. No one to blame but myself, though -- after focusing on a May half marathon, I've continued to knock off great running workouts... speed intervals, tempos, long runs... but my bike rides have been slightly less enthusiastic, and quite unorganized from a training standpoint. So I have to say I'm not surprised that my bike times have been rather pedestrian this year. That is something I look forward to changing this coming off-season -- I'd really like to see some improvement on the bike next year.

Anyway, the 40k came and went... some rain here, some wind there... some more wind there (and there, and there). It wasn't a straight out and back -- it was several smaller sections, so we never really got to take advantage of when the wind was at our backs. But on the good side, we never really had the wind in our face for too long, either. I managed about 30km/h average on the bike, and the second half was definitely faster than the first -- two years ago I would have been thrilled... not so much now. But, I think it's a great starting point for some major improvements later this year and early next.

One other thing about the bike... I think I'm a little timid when it comes to pushing or spinning hard during a race. It's not like I'm soft-pedalling out there, but I'm not exactly mashing it, either. After experiencing some very painful cramping last year at Muskoka 70.3, I seem to be living in fear of a killer cramp that hasn't yet surfaced. It seems that the possibility of cramping on the bike (or later on the run) really has me racing on the conservative side of things from an intensity standpoint. Something else to work on, I guess!

The run was pretty good for me, overall. The rain was pretty steady by that point... nothing hard, though. I was holding about 5:00/km for the first 3-4k, but didn't feel like I was pushing too much. The middle 4k or so actually saw me pick up the pace a little -- certainly not a lot, but it still felt good. The final couple km were the most difficult based on what the clock was saying, but they still actually felt not bad. It was strange -- I tried to pick up the pace at the 8k mark and again at the 9k mark... but they turned out to be the 2 slowest of the race for me. I managed to average about 5:11/km on the run. I was really hoping to be faster, but in my only other Olympic race (Aug/08), I fell apart on the run and it took me an hour to finish the 10k -- so I'm happy with the improvement.

Overall, not a bad way to spend a Saturday morning. I seem to have hit a plateau with my swimming... I'm not getting any faster. Something in my favour -- a local coach I know (who did my FIST bike fit for me) just opened a multi-sport store here in town... they have an endless pool with cameras for training & coaching. Might have to go in for some technique analysis. I know the swim is a very small percentage of the race... but if I could improve my technique, I don't think there would be an easier way of shaving minutes off my overall time while not expending any more energy. Makes sense, right? I'm hoping to get in there soon.

Next up is the Barrie Triathlon on August 9th. This is a last-minute addition to the schedule -- I'll be at a cottage 45 minutes away that weekend, so I figured, why not? My wife, on the other hand, figured, we're on vacation, so... why? (ooops) It's a short course (700m, 20k, 5k) with lots of loops, making it good for spectators and won't take too long to complete -- so I can get back to my vacation quickly. Should be good. As usual, time will tell.

The Barking Frog 5k Race Report

Friday was race 4 of 6 in a summer series put on by the Runner's Choice store here in town. The previous three had been 5k, 10k, and 8k -- the final two will be a half marathon and a 10k. Right now I'm sitting 5th in points... which is hilarious because I've never been anywhere close to 5th place in a race. But, not everyone does every race, so that has allowed me to sneak up on an end-of-season prize of some kind - likely a T-shirt - my wife will be so proud. The top 4 are pretty much established, and they are fast... like Kenya-fast (quite literally in one case... no, seriously, the guy is from Kenya). Anyway, unless they miss the final two races, I'm not advancing higher than 5th. I'm just trying to stay ahead of some fast guys further down the list.

My best 5k time coming in was 22:07, set last fall. I've been questioning the length of that race, thinking that it might have been a little short - especially after running a disappointing 22:53 in the first race of the year, which was Easter weekend. But who knows... when I set the 5k PR I was right at the end of my training for Muskoka 70.3, so maybe I was fit enough to go 22:07 - I don't know.

For this race I really wanted to go under 22 minutes. I'd only have to drop 8 seconds from last fall, but I'd have to drop almost a minute compared to earlier this year. I was feeling confident after my solid mile repeats earlier in the week.

Ok, rant time -- ever since I've regularly been running these races, I try to defer at the starting line to anyone who is faster... which is usually at least 25% of the racers (I do the same thing at the start of a tri). I do this out of respect of their ability, and the fact that it can be tough to pass a bunch of slow runners on a narrow roadway if you're racing for a podium spot (which I am not). I also don't want to get steamrolled by a Kenyan, but that's just me. So why, why, WHY do first-time racers and the rest of the over 40-minute 5k club feel the need to have their toes right on the starting line? I mean, seriously - we've got 450 bodies crammed into one lane on the street, ready for a furious sprint to get position at the first corner... and when the gun goes off you settle right into your 11 minute per mile pace. Bad times. Listen, I know how exciting it can be to do your first race - it is a great accomplishment, and I hope you remain in the sport. I also know that even though you will take 40 minutes to complete it, you paid your entry fee just like I did... I have no special standing in life or in 5k races. But think of it from a safety perspective - it's akin to merging your car onto a 4-lane highway while still doing city speeds... the chance of getting run over from behind is huge. And even if the person directly behind you avoids your rear (and your heels), the danger still remains behind that person, and the next, and so on. It's literally a chain-reaction pile-up behind you, even though you trot away from it chatting with your running partner. Bottom line: get your ass further back in the crowd for the start. Just think of how many more people there will be to chat with. Ok - rant complete.

The gun goes off, and so do I... right into a crowd of 11 minute per mile joggers. I spend the first 30 or 40 seconds avoiding the heels of those in front of me while trying to be polite, smile, nod, and not bump into anyone and get around them as quickly as possible. After what seems like an eternity, I'm finally in some open space and I try to pick it up a little. The first km goes by in about 4:10 - beauty, although likely a little hard to maintain for me. Screw it, only 5k. Push on!

Things thin out a little, and suddenly we're at the 2k marker - about 8:30... slowed a little, but I didn't expect to be able to hold the starting pace. Coming up on the turn-around point, I get a look at the leaders. I always love watching these dudes (and chicks) run. Sooo fast, such perfect form. Dig it! And then they are gone. Ok, this is where the report takes a bit of a sucky turn... I don't know my time at the 3k mark. I can only say it was "12-something." I think. Really close to 13 minutes. Could it have been in the 13's? Sure, I guess. Lame, I know. I don't have a Garmin or any other GPS watch, and the Polar HR monitor I wear doesn't have a lap button to push... I have to go my memory, and I really thought I'd remember.

Things slowed a little between the 3rd and 4th km - due in part to a pair of steepish (but very short) hills, and due in part to me getting damn tired. I hit the 4k marker at about 17:50, and using my highly polished math skills I knew that getting under 22 minutes would be tough... and that really pissed me off. So I started picking it up... I mean really picking it up. I knew from the run out that at least half of the final km would be uphill. Nothing steep... just a very gradual climb that can slow you a little if you're not paying attention. So I planned on pushing through that with pretty much everything I had left... which wasn't much by that point.

But it was enough... I ran the final km in under 4 minutes to cross the line in 21:48 - a new Dan-world record! And then I had a free ice cream bar. Good times.

Next up for me is an Olympic tri this weekend... supposedly a very flat course. But sometimes the swim is cancelled because of high waves. I would think that would make the bike course a little windy, wouldn't you? Wind... my nemesis, at least until the turn-around point... as usual, time will tell.