(Year 2, Day 490) - RACE REVIEW - Black Bear Half Ironman

Year 2?  Day 476?  

Its been a YEAR since I posted my IT band recovery?

I doubt I'll find the time (or more importantly the desire) to recap the recovery...or the past 9 months of training for my first half ironman event.  But in short:

swim, bike, run, repeat...hours and hours...day after day

...after day.

on with the race review.

Why Black Bear?

It may sound strange, but I went looking for the toughest half course I could possibly find in the late-May to early-June timeframe.  And this was it baby!

The plan that was put into place about a year ago:  two half ironmans during the 2013 season (late spring & early fall).  Full ironman during the 2014 season.  

I knew my first half would be more of a learning experience (how to pace, take in nutrition, etc).  Finishing time/place would be last on the priority list.  But knowing me, no matter how I lined up my priorities, I'd be disappointed with a less-than-stellar time.  So why not find a super challenging course;  that way I do not EXPECT a great time and I can concentrate on what's really important for my first race:

1. in-race nutrition
2. simply conquering the distance

Pre-Race

Typically I would mark the start of "Pre-Race" as the morning we leave home for the race city.  It was essential to be on the road at the crack of dawn Saturday morning.  

What does that mean?  It means early to bed Friday night.

Wrong.  It means spend Friday evening at the big screen out front of Consol Energy Center because of the extreme playoff superstition that has engulfed our home.  It payed off...

You're welcome.

We were on the road bright and early Saturday morning.  Mandy and I rotated behind the wheel for the 5 hour drive to Lehighton, PA.  We arrived to a cold and misty race site.  My initial impressions:

• Weather kinda sucks.  Hope the rain stops before tomorrow.
• The swim looks awesome. One direction, with the current, spectator friendly
• Mandy and I drove the bike course.  Jesus.
• Don't EVER expect a good expo at a triathlon event

Mandy could tell I was feeling nervous about the next day's swim, and convinced me to get in the water while we were on site.  I threw on the wetsuit, swam 50 meters, got hypothermia, and lost my left ear to frost bite.  

But seriously, I wish I could describe in words the air/water temperature combination.  Its that 'cold' that leaves you gasping for breath.  Yikes.

It sucked, but I'm SOO glad I got the initial shock of the water temperature on Saturday (as compared to race morning).  Thanks Babe:)

So now that I had picked up my race packet, driven the bike course, and tested the swim waters, there was only one more goal for Saturday evening...

convince Mandy that our hotel room was not a piece of shit.

...it was :-p 

But to our pleasant surprise, the hotel was located right beside a Performance Bicycles & Panera Bread.  The Knights Inn is scoring points with me!!!  

Still no points with mandy...  

So we went for a walk.  Picked up a pair of arm warmers @ PB (I had no idea how vital of a move this was) and downed Panera's new Strawberry Poppyseed Salad (chicken, strawberries, pineapple, blueberries, oranges, pecans...ahhh!!!!).  Thanks again babe:)

We finished off the night with some ice cream, leg shaving, and seinfeld. 

<wait did he say leg shaving?>

Rise & Shine

3:30a.m. came around too quickly after struggling to fall asleep all night.  I am not sure what kept me up (the bed was surprisingly comfortable).  Maybe nerves? 

As Mandy caught an extra half hour of sleep, I ate breakfast (breakdown with calorie intake later in this post) and prepped my bike.  We were out the door by 5:00 and at the race site by 5:45.

Still cold.  Still raining.  Still miserable.

In reality, I did a great job of not allowing the sub-ideal weather to bother me.  I kept a positive attitude about it all morning.  I just kept thinking, "at least I won't be dehydrated."

Hit the first potty break, set up my transition, went for a short warm-up followed by my shoulder/back mobility routine, put on the wetsuit, and headed for the beach.  

The Swim (48:07)

For those of you who are weak swimmers (like myself) and tend to be a bit apprehensive in the water, this is not a bad swim course.  Although the map below looks about half-and-half...in reality I would say the first 75% of the swim was down stream followed by 25% against-the-current after the turn.

If not for the cold, I would have loved the swim.  I got in the water during the second of three Olympic Distance Wave Starts.  I knew how frigid the water was, and I wanted to get acclimated before my wave.  However, I did not want to get in too early and risk possible hypothermia (not a joke...it was that cold). 

I felt like I timed this warm-up PERFECTLY...  that is until I walked to the race start (teeth unable to stop chattering) and the race official announces, "we will be waiting 15 minutes to allow distance between the olympic and half ironman competitors." 

Seriously?

Fortunately, Mandy was near the start line and offered to exchange body heat for a few minutes!  What a gal :)  

The half ironman competitors were finally called to the start, and we were soon under way.  It was the start to a long day for me ... and my race day helper :)  (thanks for all the pictures!)

The Bike (4:00:25)

Have you ever stubbed your toe on the leg of the coffee table, and it hurt so bad it almost makes you laugh?  

I giggle every time I think of the Black Bear bike course.  

My GPS tallied 4,269 feet of climbing...

giggle.

This guy is NOT laughing.

haha priceless

My goal for this ride:  steady pace, concentrate on nutrition, attempt my first on-bike pee break.

I accomplished all three with varying levels of success.

My bike split was pretty terrible, but I'm over it.  Gonna PR big in the next race. 

Oh yes, and I ran the heavy cross bike set up, disc breaks, no aero bars lol.  Here's my promise to myself:  I WILL have the Cervelo ready for race #2.

The Run (2:02:22)

It hurts to type that number beside "the run."  

Hopped off the bike.  Feeling fresh.  Set off for my strongest of the three disciplines.  

I planned on taking the first 2-3 miles to get my legs under me, but MAN did I feel great right away.  And what an AWESOME run course.  Seriously.  Mostly a trail run.  Not a flat rails-to-trails style run, but a badass rocky trail run.  

Feeling great, lovin life, and planning some killer splits. 

Then goes the IT band!!??!

That's right.  The ol' IT band.  The same IT band that has been so tame over the past 9 months.  

My right leg got so bad I had to seriously consider the option of dropping out at the turnaround.

I decided against dropping out, and ran like a 90 year old crippled man for about seven miles (3-10 mile markers).  

With 2.5-3 miles remaining, I tried opening my stride a little (which took some pressure off of my leg) and got a pretty solid pace going for the final miles.  But it was too little.  Too late.

If it were not for the unfortunate event of my IT band going to shit, this is definitely the 'coolest' tri run course I have ever competed on.  Thumbs up here.

Nutrition Breakdown

Breakfast

3 hard-boiled eggs:  230cal

1 banana:  121cal

1/2 cup black coffee:  115cal

1 Power Bar (in car):  240cal

Total Breakfast:  706 calories

1:00 before Swim:  1 Gu - 100cal

On Bike (plan was 300cal per hour)
0:20 - 1 Gu - 100cal
0:40 - 1 Gu - 100cal
1:00 - 1 Gu - 100cal
1:20 - nothing
1:40 - 3/4 PowerBar - 180cal
2:00 - nothing
2:20 - 1 Gu - 100cal
2:40 - 1 Gu - 100cal
3:00 - nothing - stomach does not want it
3:20 - nothing - stomach does not want it
3:40 - 1 Gu - 100 cal
20oz Gatorade (watered down) - 130cal
Total On Bike:  910 calories

Run
Nothing!!! Never moving fast enough to need anything.
Total Run:  0 calories 

(Year 1, Day 113) - Keep on 'Rollin'

Sometimes it's easier to go into hiding than to write discouraging blog updates.  But after sitting around for approximately 5 weeks, being a little baby about my injured leg, I proactively started exercises my injury and getting back on track.  Three days ago I put in my first full mile without any pain!  Whoo hoo!  So how did I get here?


How do you know if you have IT band syndrome (ITBS)?
You will most likely feel pain on the outside of your knee and some tightness in your butt/hip/glute.  The IT band begins in your hip, stretches down the outside of the leg, and inserts into the outside of the knee.







How did I injure my IT band?
For those of you who have suffered this injury, are currently suffering this injury, or may experience it in the future...there are many factors that could play a debilitating part.  The most frustrating thing for me to deal with is the fact that most of the reasons for my injury are 100% avoidable and 100% MY FAULT!  Here's what I believe caused mine:

• Quick transition to Minimal Shoes:  I still believe that running minimal can be a very good thing, and can help runners (in the long run) to avoid common injuries.  HOWEVER, if you have been running in support shoes for many years, as i have, you must be very cautious to not overdue the minimal mileage right off the bat.  I attempted an 11 mile run in brand new minimal shoes almost immediately after purchasing them.  What was i thinking?!?!?!?!?!?!?!?!?!?  It was half way through this run that I suffered the injury.

• Unflexable/Weak Hips & Glutes:  weak hip abductors will cause your IT band to be overworked.  During my recovery plan, which is outlined below, I began some hip/glute strengthening exercises.  It was at this time that I realized just how weak and unflexable my hips really are.

• Sudden ramp-up in mileage:  for any runner/endurance athlete, this is by far the hardest to admit.  Simply put...I did too much to handle.  My base mileage was just not where it needed to be before I began training for the Pittsburgh Half.  I basically went straight from zero mileage to an advanced training schedule with no build-up what so ever.  This is a classic recipe for injury.  As a promise to myself...I will NOT do this again!

MY RECOVERY PLAN (see below for explanation)

Weeks 1-5:        Piss and Moan

Weeks 6-7:        Foam Roll - 3x day (lunch, dinner, before bed)
                        Static Stretches
                        The Stick (keep @ my desk.  use throughout the day)

Weeks 8-9:        Foam Roll
                        Stretch
                        Run / Walk
                        Foam Roll
                        Stretch

Weeks 10-12:    Lunge Warmup
                        Foam Roll + IT Stretches
                        Run / Walk
                        Myrtle Routine
                        Foam Roll + Stretch



Piss & Moan: 
Sit on couch.  Watch TV.  Think about how much you want to run.  In all honesty, I believe this is actually an important step in the recovery process.  If you are not a member of a running team that requires you to stay in season, suspend your running!  Even if you have your heart set on an upcoming race...just remember that there will be plenty more opportunities to race in the future.  Our bodies are very fragile...dont screw it up forever.


Foam Roll: 

The single greatest piece of equipment I have ever bought!  They come in many different types and sizes.  I purchased a simple roller, like the one shown on the left, for about $35 at Dick's Sporting Goods.  Apparently these will wear out eventually.  My plan is to purchase "The Grid" roller shown right.  This has a hard plastic internal tube that keeps it from wearing out.  Also the grid pattern helps to get a little deeper in the muscle. 

This was suggested to me by one of my former running coaches and one of his former runners.  I use it every single day of my life now.  The basic idea:  knots are forming in your muscles (you will quickly learn this when you start using a roller), and these knots are causing tension in your IT band.  When using the roller properly, you can break up these knots and release your muscles.  Rolling down the IT band will also help to lengthen the band and help to relieve pain.  There are many great youtube videos which demonstrate proper use of the roller.  I like this one:

I like to do my normal static stretches AFTER I foam roll.  Static stretches will only stretch the unknotted area of your muscles.  You want to break up the knots and release those muscles before stretching them. 

The Stick: 



I received this device from my lovely sister last year as a christmas gift (the girl in the image is not my sister).  I did not know, at the time, how much I would need it!  This is perfect for the little spot on the outside of the shin, just under the knee.  This area tends to feel tight when the IT band tightens up.  I keep the stick at my work desk and I use it to roll this area throughout the work day.  Ill even hit my calves.

IT Specific Stretches:

There are specific stretches you can do to lengthen the IT band.  I have two favorites that have helped me.  The first one is a standing stretch.  Cross your uninjured leg over the injured leg.  Bend down and toward the injured leg.

This second stretch is by far my favorite.  When you put your elbows to the ground and just relax into the stretch, it feels awesome.  I had originally found the stretch in a youtube video...and now I cannot find the video.  So here is a much more boring version of the video:

Run / Walk:

After a few weeks of rolling and stretching, I decided it was time to start running.  Actually, I didnt really make the decision.  I was actually at runClub (rolling and stretching) and decided I needed to pee.  I ran down the trail about a hundred yards or so, as to hide from view, and thought to myself "holy cow, that felt pretty good!"  --> the running, I mean.  So I decided that I would start running very short distances a few days a week. 

When I say very short, I mean VERY short.  I am talking 2min jog + 2min walk.  Repeat 4 times.  After 3-4 workouts of the same distance/time, I would bump up the running time 1-2 minutes.  If I felt pain starting in the outside of the knee, I would simply stop and stretch my leg (the two stretches shown above).

MYRTLE Routine:

After I got a little more comfortable with running (doing about 2-4minutes at a time), I incorporated hip/glute strengthening exercises immediately after my runs.  I will be doing these type of progressions forever, now that i know how vital they are.  I do this particular routine after all of my runs:

Lunge Warmup:

The latest addition to my arsenal of exercises is lunge routine prior to running.  I do this routine before I stretch.  So this is the first thing I do when I step out of the car.  Lunge Routine, Light Foam Roll, Light Stretch, Run/Walk, MYRTLE Routine, Full Foam Roll, Full Stretch.  This routine will kill your your hips and glutes if they are weak.  Mine were very sore after the first couple runs!

So there it is.  I recently put in a full mile of running, with no pain.  ITBS is one of the most common running injuries, but it can be avoided.  Run Smart.  Lets Go!

(Year 1, Day 79) - Bitching time is over.

It has been about 5 weeks since I first experienced an IT band issue half way through an 11 mile run.  Adding this to the tennis elbow and golfer's elbow that I currently have in BOTH arms, I have been unable to run, weight train, anything I love doing. 
I work a desk job.  As  an engineer, I spend 8 hours a day in a chair.  This comes directly after, lets say, 7 to 8 hours of sleep.  My body is basically completely immobile for 16-18 hours straight (which is no different than a majority of Americans).  My FAVORITE part of the day is when 5 o'clock rolls around and I can get active.  I drive directly to the gym, or throw on the running shoes, or hit the golf course.  It's what I live for.  I love it.  But over the last 5 weeks, when 5 o'clock rolls around, I simply move from the desk chair to another chair.  I watch some TV, surf the web, eat some dinner.  Pretty boring.  It is unbearably boring.

"Erik.  Stop complaining and rest a little.  You can use it."

I try to justify that statement, but I can't.  I want to run.  I want to workout.  I want to do the things I love to do more than anything else. 

It's not 'resting for a few weeks' that is so hard for me to handle.  Its not knowing how long that rest will be that is mentally and emotionally unbearable.  I read stories, online, of gym rats with tennis elbow, and they have been suffering & out of the gym for years...with no return in sight.  Its the uncertainty that really wears on me. 



I know this sounds like a cry, bitch, and moan session...but its not.  I have made the decision that my pissing and moaning is over, and my proactive rehab is beginning. 

I will outline my active rehab plans soon.

(Year 1, Day 41) - 8 weeks to PITTSBURGH...and im done.

Welp, thats it.  6 miles into yesterday's distance run, and I'm fucked.  See ya later Pittsburgh half.  After I spend a few days in total bitch-mode and finally get tired of feeling sorry for myself, I anticipate a few weeks of zero working out...followed by a lengthy rehab. 

Frustrated...  Angry...  Deflated...

(Year 1, Day 40) - PITT HALF, Week 4 of 12, Day 3,4,5,6

Ran in the new shoes tonight @ runClub.  They felt pretty decent.  The most noticeable difference is they almost seem to force a midfoot strike.  Pretty cool.  Run felt good.  Warmest run of the year so far :)

Hill workout in the rain and wind.  A very enjoyable workout :)  Added 1 hill from the previous workout.

1 mile warmup.  7 x hill repeat.  1 mile cool down.

I ran in the Asics trainers.  Everything feels great.

 

Thundercats' win streak comes to an end.  After not playing last week, i still felt good

(Year 1, Day 38) - Shoe Review: Brooks PureCadence

REVIEW:  Brooks PureCadence

Its is official.  Brooks, a leader in running shoes, has released a line of minimalist shoes...known as the Brooks Pure line.  The line includes 4 shoes:

PureFlow:        Most 'minimal' of the 4 shoes.
PureGrit:         Trail Runner (more aggressive tread)
PureConnect:   Lightest and Most Flexible (good racing flat)
PureCadence:  Transition-to-Minimal Shoe (most support of the 4)

Why did I purchase the PureCadence over the other three models?
Since I began running, I have always worn trainers with a strong medial post.  So I did not want to go straight to a minimal shoe.  I think a slow transition would better avoid injury. 

What is a medial post?  The medial post is a dense (firmer) foam/rubber located in the sole of the shoe, on the inside of the foot.  Usually a darker color than the rest of the sole.  See the medial post in my old trainers, below.

So what does that firm piece of the sole do for you?  It keeps the foot from over-pronating.  Pronation occurs when your foot strikes the ground, and rolls inward.  Image on the far right is an example of over-pronation.

 Note how exteme his left foot is rolling to the right.  Putting an extra firm piece of foam under the inner foot keeps the foot from doing this.  Since I have been running in very supportive shoes for my entire running life I am worried that the muscles of my lower leg, which are activated during pronation, are probably under-developed.  Therefore, I am starting in the Cadence which have just slightly more support in this area.

So enough of that.  I have not yet run in the new shoes, but I am going to give my initial impression of some of the shoe's features.


THINGS I LIKE

1)  Less Heel

Probably the most exciting feature for me.  Now that I have eliminated heel-striking from my running stride, I am curious to see how these feel, as the heel is much less beefy.  Less Beef = Happy Knees

2)  4mm Heel-to-Toe drop

Second most exciting feature.  Heel-to-Toe drop refers to difference in height between the heel and toe of the shoe.  My old trainers around about 10-11mm.  The PureCandence is 4mm.  Standing in the shoes, this is probably the most noticeable feature. 

3)  Lightweight/Breathable

These feel very light compared to the old trainers...but still a decent sole on them.  There is definately more sole here than on my Asics flats...so hoping i can do some long runs.

THINGS I AM QUESTIONING

1)  Split Toe Box

This seems like a really cool idea...and was actually pretty excited about it.  The toe box is split, so that the big toe can function seperately from the rest of the foot...essentially giving you better 'feel' of the running surface.

Now that I actually have the shoe, I am a little bumbed as I cannot imagine I am going to feel this at all.  Looks more like a marketing scheme now.

2)  Support Band

 A supportive strap wraps around the shoe for support.  Again, seems like a marketing gimic.

3)  Kinked Laces

This seemed like the goofiest gimic of them all...but now I actually love them.  The laces are kinked so that they stay tied better.  Simple, it works, and i like it.

4)  Insert

I am quite scared in regards to the insert.  The inner part of the foot is extremely high...and is quite uncomfortable when walking around in them.  I can really feel this under my foot.  When I do not wear socks, it is incredible bothersome.  However, when I wear socks it feels a lot more comfortable.  Hope this doesnt ruin the shoe for me.

As i said, I have not run in them yet...but will be this week!  Pretty excited to see how they feel :)

(Year 1, Day 36) - PITT HALF, Week 4 of 12, Day 1,2

After a cramped week & a long weekend of skiing, an extra rest was needed.  This is very tough for me to do sometimes, and probably wouldnt have done in the past.  But injuries have made me wiser, and more aware of my body.
Pretty excited my sister (did i mention she is training for her first full marathon?  pretty freakin awesome!)  recently borrowed my Chi Running material.  YEAH CHI!!! 

Remember...80% of ALL RUNNERS (big, small, fast, slow) get injured every year.  Are you the exception?  Probably not.  If you have not been injured yet, you probably will be.  Make running just as much about injury prevention as it is about improving your speed.  Look into Chi Running...you will not regret it.

Wow!  Legs feel refreshed today :)  Squats felt great...all other lifts felt great.  Had to rush just slightly to get home in time for biggest loser (greatest show on television)...

except for CONDA!  :-o

Running in the new Brooks PureCadence tonight.  Only doing 4 miles.  I will try to post a pre-run review of the shoes, after work tomorrow.  Then a post-run review in another day or so.