Ironman China 2

Still admiring the coconut prize a week after IM China. It is more impressive than my times. Given the variables in a triathlon it is more difficult to compare performances than in say a 5k track run. I am convinced IM China was my best triathlon to date.

Questions:
1. Was is it the heat or the bike ride that killed me on the run?
2. Was the swim really 1.8k as other swimmers claim?
3. Would my friend from SVTC have lasted 100 meters if he wore his "Free Tibet" shirt?
4. Where on earth can I find a half-ironman that is not so absurdly hot on the run?

Half-Ironman seem inherently hot because the run starts at mid-day in places warm enough to attract people to an open water swim. I would gladly trade off a few minutes of shivering during body marking on a cold morning in exchange for hours of cooler weather all afternoon (but I seem to the exception in this respect). I also kept suggesting to everyone I saw at Ironman China that they start the half-ironman at 2pm and finish under the lights rather than start us at 9am. But I only get blank stares in reply. Teammates Keren, Mika, and Michael are all planning to Singapore 70.3 in September, but I would rather do almost any other event - even Escape from Alcatraz where I could count on the cold summer weather in San Francisco.

Ironman China Report

Wow - I actually won an award in a triathlon - a coconut trophy. I am so pleased - I feel like when I won a blue ribbon at field day in elementary school. I have won trophies in running events, but never expected to finish above the middle of the pack in a triathlon. Somehow I managed to capture 3rd of about 20 guys in the 45-49 division.

My swim was really solid. I swam straight, had few collisions, and was generally able to concentrate on my stroke. I was even first out of the water among the Nambanners in a time of 30 minutes 42 seconds (the course was short - call it 1500 meters? - maybe a bit more).

My bike was close to my most optimistic goal time as well - 3:06:42 - I maintained my target of 30k per hour on the flat stretches despite limited training.

The amazing thing is that I placed so well despite the fact I was not able to even run effectively. I decided right at the start of the run I was going to have to walk early and often. For the first 8k I managed to run for 4 minutes and walk for 30 seconds, but by the bridge at 14k I was walking more than I was running. I was a bit concerned about heat exhaustion (my friend Kyle from Silicon Valley Triathlon Club collapsed and had to get an IV during the race -- he still managed to finish). When teammate Mika Kume blew past me on the uphill section of the bridge and exhorted me to run with her, I just smiled and kept walking. My run time was 1:59:42 and overall time was 5 hours 45 minutes and 27 seconds.

Running in the heat was pure misery, but overall I was delighted with Ironman China experience, more happy it seems than most of my teammates. The bike course took us through the narrow streets of a traditional Chinese village packed with villagers screaming "Go Go Jia Yo!" and out into countryside past water buffalo and throngs of baffled farmers and coconut plantations. I would imagine most of the participants would have been happy to keep the course on the flatter, faster highway but I am glad the organizers took us through the village. The event was well organized for a first time organization.

More later

Caffeine Taper 3

..Not that my bike training for China Ironman is the important thing.  What really matters is the caffeine taper. 

And I did it!   I made it through a whole day with no caffeine.  

After six weeks on only 100 milligrams of caffeine per day, I inadvertently made it through yesterday with only minimal withdrawal effects.  Now we will see how the 700 milligram caffeine loading helps next Sunday.    

Ironman China Training

Here is my triathlong training (weekly hours being the best proxy for triathlon training):



Swim - Half dozen solid workouts along with my easy weekly swims at spa
Bike - Only three (THREE!) outdoor rides. I am doomed
Run - I seemed to hold up well for 35k at Ome despite limited miles.

Ome Takamizu 35k Trail Run

I ran surprisingly well in yesterday's Ome Takamizu trail run, covering the hilly 35-kilometer course in 2:59:23 and finishing 13th out of over 900 starters. 
http://www.gem.hi-ho.ne.jp/kfc-onishi/

Twice before I had run this race.  Two years ago when the course was only 30 kilometers, I finished in 2:30.  The extra 5-kilometers added some beautiful trail sections, but made the run significantly more difficult.  I am not sure how I managed to improve on my previous effort given my recent lack of mileage in general and lack of trail running in particular. 

As usual, I intended to go out slow and enjoy feeling stronger later in the race.  But I joined my teammates near the front at the starting line and after the gun went off I quickly settled into the top 20 as we climbed the initial hill.  By about 8k I felt worn out and wondered if I was in trouble - an uphill portion of the new section was so steep that I used ropes to help pull me up. 

For almost the entire 3 hours I found myself passing a group of 6 other runners on the flat, uphill and paved sections and then watching in dismay as they simply blew by me on the steep downhill trail sections.    When we arrived at the temple at the top of Mount Takamizu I made a point of ringing the gong and admiring the scenery (as the familiar group passed me yet again).  At this point I was in 20th place.  I suffered various cramps and stomach discomfort and sore thighs and hip pain and a wrong turn, but none of these  slowed me down tremendously, and having done long triathlons I have grown more accustomed to working through various mid-race issues.  For the last 15-kilometers I concentrated on working through one section at a time, uphill, downhill, ridge, etc., and managed to pass and maintain my lead over the group around me (including the fastest woman and a 52-year old guy).  I was completely drained by the time I hit the finish.  

I was one of the few runners not carrying water.  Most other runners carried backpacks.  It was a warm Spring day, but the 6 aid stations were adequate replenishment for me.  If I could find a really small, tight water belt I would probably wear it on a day like yesterday, but am glad I did not lug my current belt which drives be crazy bouncing up and down.  I did carry 3 gels and a power bar and was diligent about eating every 30 minutes which seemed to help. 

I seem to be more competitive overall in trail races than road runs, yet within the trail races my strength relative to the other participants is overwhelmingly on the more flat, paved sections.  

Swim Squad 2: Waterboarding experience

After swim squad last night I understand why waterboarding was such an effective form of torture at Guantanamo and has outraged human rights activists.

We did one-arm swim drills and rotating, arm-by-side drills for 4x50 meters each. Soon I was inhaling water and experiencing the process of drowning, and death seemed eminent. My teammate Mary expressed concern to me when I finished each lap gasping and sputtering. "Jay - take it easy, I am getting worried about you - your face is turning blue" she kept saying.

Still I managed to recover and do the subsequent 8 x 200s in an average of 3:50, which is a big improvement for me. After the swim squad session I again felt a nice sense of accomplishment and am pretty sure that the waterboarding-like experience did not cause too much brain damage from oxygen deprivation or will lead to post-traumatic stress