Tag Archives: Rillito River path

The Great Pumpkin Race at Buckelew Farms 2011

It’s been four weeks since my injury and three weeks since I’ve posted anything new. In the meantime, I’ve still been training and “racing”. To recap the last month, I was registered for four races:

  • Omaha Half Marathon – September 25, 2011
  • Jim Click’s Run n’ Roll 8k – October 2, 2011
  • TMC Get Moving Tucson Half Marathon – October 9, 2011
  • The Great Pumpkin Race at Buckelew Farms 5k – October 16, 2011

On Saturday September 24 I was supposed to board a flight from Tucson to Omaha for my half marathon. Like usual, I woke up early, around 5 A.M. My flight wasn’t until noon and I was already packed, so I had nothing to do. Being slightly crazy, I decided to do some hill repeats on the bike. I wasn’t too worried about my legs since the Omaha Half was only a “C” race; I was planning on just pacing my sister in her first half. (She finished without me. And she wants to do another one! I’m so proud of her.)

Near me there are only weak hills. There’s one on 1st Ave that will work in a pinch, but I had plenty of time so I decided to head out to the northeast side where there are some decent hills. To get out there I forsake the roads and used the multi-use path (MUP). About 5 miles from home I crashed. The last thing I remember before the crash was reaching down for a water bottle near Brandi Fenton Park and noticing someone behind me. When I awoke in the ambulance, I was told that they found me near Brandi Fenton Park so it made sense. It wasn’t until I looked at my GPS data did I discover that I crashed near George Mehl Park about a mile down the path. So I’m not sure exactly what caused the crash or how my bike ended up making its way back home. I ended up with some road rash and a concussion.

But enough crash talk! Let’s talk racing! How did this affect my running you ask? You didn’t ask? Well, I’m going to tell you anyway. While in the hospital, I was under the deluded impression that I would be able to at least fly to Omaha and see my sister and mom while they raced. Uh, no. I was in the Emergency Room until after my flight left, but I was in no shape to fly. So I did not start (DNS) that race.

The first week after the crash I had a hard time walking. I had the Jim Clicks 8k on Sunday; would I be able to participate? On Sunday morning I got up, picked up my packet at the race and lined up at the back of the line. I tried jogging right at the start but was unable to even maintain a 12 min/mi pace. So I walked. And I was getting passed by people walking the 3k fun run that started immediately after the 8k. As it turns out, I finished last. Dead Fucking Last. (DFL) Hopefully that’s the last time that happens.

Two weeks after the crash I was supposed to run a half marathon. I was contemplating trying for a personal record (PR) in this race. I would have been lucky to even finish. A good race day decision on my part saw me change to walking the 5k instead of the half. I didn’t finish last, but close.

That brings us to two days ago, October 16. I had registered for The Great Pumpkin Race at Buckelew Farms. It’s an off-road race through a pumpkin field and corn maze! I got to the race, pinned on my bib, and started a short jog. The pain in my hip was intense and I thought I might just walk the course like the last 2 weeks. As race time approached, I positioned myself near the back of the pack. Then I thought, “what the hell, I’ll go for it”. I snaked my way up to mid-pack before the starting horn went off.

As we started off on the dirt road, the pain in my hip wound was intense and I thought about stopping and walking. But then I remembered Jens Voigt and said “shut up wound“. After about 3 minutes, the pain became bearable and I started running faster; passing people. Then we turned into the rows of the pumpkin field. I’m not sure how many of you have run in a pumpkin field before, but it’s not easy. It’s less easy to pass people. So I ended up slowly picking people off, one by one until we hit the corn maze.

The corn maze part came at the 3 mile mark, and as it turned out we had a half mile to go. Someone messed up the course distance. Anyway, there was no room to pass in the corn field so I bid by time and “drafted” off the runner in front of me while my heart rate came down a bit and I waited for the final sprint to the finish.

As we came out of the corn maze, there were four of us bunched together and we all started to sprint toward the finish about 200 meters away. I came out the winner of the sprint, but finished 66th overall and 7th in my age group at a time of just under 25 minutes. It’s not that impressive of a time, but considering the course, my injury, and the extra distance I think it was pretty good.

The post-race schwag was non-existent. There was some Go Girl Energy Drinks and then the usual bananas and bagels. I guess no one else wanted to drive out to Three Points, Arizona to give away their product. I took advantage of the Go Girl drinks and taste tested each flavor along with plenty of bagels. I can’t say I was impressed with the energy drinks. Just 2 days later and I can’t remember anything about them. They probably were OK, but when I saw the price of them in the store yesterday, I didn’t even think about buying any.

After the race, I came home, changed into my cycling kit and headed off to O2 Modern Fitness for my usual Sunday morning spin class. It was good. 60 minutes of zone 4 intervals keeping the heart rate in zone 2 during recoveries. The day earlier saw me ride the famous Shootout Ride and then a 90 minute yoga session. It was a good weekend. Then on Monday I ran 21 miles. It’s Tuesday now and I’m feeling it. And it feels good. 🙂

Next weekend I have two races scheduled. And I can’t wait! I love race season.

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Filed under 5k, cross country, race reports, running

Force reps

force reps map

Doing some force reps along the multi-use path.

Today the training plan called for something I haven’t seen before: force reps. The description that came along with the plan said to find a straight-and-level surface to do them on. Then, select a gear where you can only manage 50-60 revolutions per minute (RPM) while seated and mash for up to 20 revolutions. The training plan didn’t say mash, but that’s what it would be. Repeat up to 10 times. Sounds easy, no? See my Garmin Connect activity profile.

The first step was finding a suitable flat spot in Tucson. The Rillito River park is about as flat as you can get. The path along the Santa Cruz River park may be flatter, at least it seems so to me, and it always seems to have less walkers and runners, but it’s a long way from my house and wasn’t prepared to do the commute first, then the workout. So the Rillito it was. I took Campbell over the river made a 270-degree turn westbound on the path and I was off to start my warm-up. Looking at the metrics below, you may be thinking, “where’s the warm-up?” It wasn’t a very good warm-up, but it was actually better than usual. I got the legs spinning at pre-dawn hours and the blood flowing a little. Heart rate only got up to 130 beats per minute (BPM) but I was feeling a bit warm. Not sweaty, but ready to start the reps.

After 20 minutes my watch beeps at me. I can set it to do intervals, which is basically what this training session was. It was time to do the first rep. I start changing to harder gears while simultaneously slowing my cadence. I wish I had a cadence meter so that I could show that data in the metrics. As long as I’m wishing, I wish I had a power meter too. C’est la vie. I quickly find that I’m in the 50×12 (my hardest gear) and standing. Doh! I wasn’t supposed to be standing. Even so, after a minute I started to get really tired. You see, I had set the intervals on the watch for 2 minutes. How did I come to that number? I have no idea. At the most, the intervals should have been 20 seconds. 20 revolutions divided by 60 RPM equals 1/3 of a minute or 20 seconds. I think I got confused and just put the 2 in the wrong slot in the watch. I actually didn’t realize that while riding, so these were actually about 1 minute intervals.

force reps metrics

Speed (blue), elevation (green), and heart rate (red) during the reps.

If you count the spikes in the heart rate in the metrics, you’ll see that there are eleven. I can’t even get that right. In my defense, the beep that starts the cool-down sounds very similar to the beep that starts an interval. It was only after that 11th one that I looked at the watch and it said I was supposed to be in cool-down mode. Jeez, I can’t get anything right with this workout.

So it turns out that 50×12 at 60 RPM isn’t that hard to do on a flat surface. As an aside, 50×12 for those that don’t know the lingo means that I had the chain in a 50 tooth front chainring and a 12 tooth rear cog. Why is the front called a chainring and the back a cog? I have no idea.

If my hardest gear wasn’t hard enough, what was I doing wrong? I had already quickly dismissed the idea that I was already at the top 1% of 1% of all athletes in this particular drill. A little searching on the web turned up this blog post by none other than Joe Friel of TrainingBible fame. It turns out that I was doing them wrong. Friel explains that they work best when done on a hill with a 5-8% grade. Hmm. Why not just call them hill repeats then? I think because the gear is specified to be such that RPM is maximized at 60 instead of sitting and spinning all the way to the top. And not standing too. But “sitting low-cadence hill repeats” would have been a clearer name for what I was supposed to be doing.

He also explains why he calls them reps and not intervals. See, his intervals always have a set time between each set. So an example would be 10 1-minute intervals with 1 minute rest. With reps, there is no set rest period between sets. So you get to rest until you feel you can complete the next rep. He also explains that this exercise is for more advanced cyclists who should ideally have several years of racing under their belt. Actually, he doesn’t say that in the blog post. I remember that from the TrainingBible. Why would I, a new cyclist with less than a year experience and no racing experience, be doing this workout? Because I don’t have a coach; or more accurately, I’m trying to self-coach myself, and I screwed up.

What I’m finding is that coaching yourself is more difficult that I ever imagined it would be. It was really nice having someone tell me what to do everyday and all I had to do was go do it. Sitting down, making a plan, and executing that plan is hard work. But I’m determined to stick with it until at least the end of the year. I have the Tucson Marathon coming up and before that a whole lot of other shorter races. After that, I will re-assess my goals and see if I need (and can afford) a coach.

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Filed under cycling, daily report, training, tucson

Mid week running

Last Saturday was a long run. I don’t have the data uploaded from my Garmin yet, but it said it was 23.55 miles in a little over 3 hours 30 minutes. I got up early (pre-dawn) and headed out to the Rillito River path. Being southern Arizona, there is no water in the river. It’s just a dried riverbed. Oh well. There’s a nice path along both sides for quite a ways. I ended up running from one end of the path to the other and back. So using my super-duper division skillz, I conclude that the path is roughtly 11.775 miles long. Not much of note during the run. There were very few cyclists, probably because of the Old Pueblo Grand Prix being held at the same time. I had my trusty Garmin set a pace for a 4 hour marathon and I stuck to it. I think I could have ran the last few miles to make 26.2, but since the plan was for 24 I decided not to.

Sunday was a day off. I actually felt pretty good. Monday was a lifting day with no running. By the end of the day, my legs were itching to get moving again, but I had to wait until Tuesday morning. Ah, when Tuesday came it was still dark. But I was getting up anyway to hit the road before work. As the Sun came above the horizon, I was out the door on the beginnings of a 4 mile run. I was trying a new strategy: try to keep the heart rate between 151 and 156 beats per minute. This was a lot harder that it would seem, and much harder than keeping an average pace. I think that was because I was running in the foothills and not on a flat path. Still, the run felt good.

This morning was a different story. When I woke up my body was so stiff. I was supposed to lift and run before work today, but ended up doing neither. I guess tonight will see me on the treadmill again. I hate the treadmill. I’ll also probably bump lifting until tomorrow morning. I don’t really like lifting at night for some reason. 8 miles tonight, easy pace. But the news is where I decided to run on Sunday.

That’s right, long run on Sunday this week. I need the extra day of rest because I’m running up Mount Lemmon. Actually, I’m only running up part of it, from Windy point to Summerhaven. 21.51 miles with 2060 ft of elevation gain. Which seems like a lot until I looked at the Whiskey Row Marathon elevation map. Race starts at 5280 ft, climbes to 7000 ft, decends to 5600 ft, climbs back to 7000 ft and then back to 5280 ft for a total elevation gain of 3120 ft. This is my only planned run on the mountain before I start tapering for the race. I hope I’ve done enough hills. I guess we’ll see mid-May!

Until next time.

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