Murakami Triathlon Preparation

I have been thinking I should change the blog's subtitle to "NOT training for a triathlon in Tokyo" or most accurately "Complaining about bicycling in Tokyo"

As is so often the case over the last several years, I have a whole litany of complaints about cycling training.

I had hoped to do at least a half-dozen good rides leading up to Sunday's Murakami Triathlon.  But then a bizarre series of flat tire problems eliminated 3 crucial rides.  Of course these flat tire problems were largely a result of my own neglect and my ineptitude with mounting the tube properly and starting my rides so late in the day.

I was thinking I was swimming and running reasonably well, but this is meaningless when your bike leg is slow and your legs are shot after the bike.

Beijing Olympics 5

It is my last night in Beijing and naturally I am compelled to experience another track and field session.  So I wade into the throngs of ticket scalpers lined up outside the Olympic Village entrance and spot a young Chinese holding a ticket for that night.  When I try to begin negotiating he frantically gestures for me to follow him and leads me to a nearby building entrance.  Apparently the Chinese authorities are still frowning on this market clearing mechanism.  The young seller types out his asking price of 1500 yuan (US$215) on his cell phone. I point to my watch to indicate the fact the session is already starting and offer 200 yuan.  I am a bit surprised when he indignantly marches off, and I grow concerned as I walk along the gate and all the tickets held up for offer are for events on later days.  Then a burly Australian walks up beside me, asks if I need tickets, and asks 700 yuan.  I respond that I can pay half that and I discretely slip him cash as we stride past the Chinese security forces and chat about US hopes against the Jamaicans.  It is a win-win transaction; the Australian is no doubt delighted to unload his ticket at the last second at 350 (50 yuan below the face value) and I am delighted to get back in the Birds Nest.

One of the really great things about attending these international events is the camaraderie with fans from all over the world.  I find myself sitting next to Ivan, a young 800-meter junior champion from Ukraine and a boisterous group of Estonians.  They are all so extremely excited to learn I am from the US and they hug me with joy when Americans Dawn Harper and Jeremy Wariner win their respective races and try to console me when the British sprinter overtakes Sanya Richards in the 400.  Of course we all go crazy when Estonia wins the discus throw.

One other thing that just does not come through on TV is the emotional power of the medal award ceremonies.  When everything else at the track stopped and 90,000 fans rose for the New Zealand national anthem for the woman's shot put gold medalist on Sunday both Christian and I were deeply moved.  For New Zealand!  For the woman's shot put!  an event we had not even seen or even thought about prior to that moment.

Beijing Olympics 4

I attend the Athletics competition at the Birds Nest Sunday night. It is amazing to actually be at the Olympics. I feel goose bumps when we came out of the subway and in the distance I catch sight of the huge Olympic torch in the distance.

Only ticket-holders can go through wide perimeter security tents to get into the main Olympic Village. It is like entering a magical new world. Granted it is a bit of a corporate sponsor world with numerous Coca-Cola and McDonalds kiosks, Visa ATMs, and Bank of China VIP tents.

As amazing as the competition is, the architecture may be more memorable for me. It is breathtaking to see from different angles. Christian and I cannot stop take pictures in front of the Birds Nest and Water Cube. Most of the other 100,000 spectators are also posing in front of the stadiums as well.

The restrooms are hidden, the concourses are long and steep, the concession lines slow, but none of this detracts much from the magic of being at Olympics.

Beijing Olympics 3

Naturally I was concerned about the air quality in China. For months I have heard so much about the stifling humidity and choking smog, and  the risk of black lung I faced by running during my Olympic trip.

 

But I run with teammate Chuck in Shanghai and smog is not an issue.  (avoiding getting hit by lightning was more of an issue).

 

Then in Beijing the sky is blue and I can see mountains clearly in the distance.  Christian and I do 12k around the Summer Palace Grounds and the air is fine and I hardly break a sweat in the cool comfortable weather.

Beijing Olympics 2

Everywhere I go in China (restaurants, convenient stores, getting my hair cut)  I see televisions showing Olympic coverage.  Everywhere I see the One World One Dream logo. And everywhere, everywhere I see the country medal standings.  I thought tabulating national medal counts was counter to the Olympic spirit and was actively discouraged?  But the medal counts scroll across the bottom of every Chinese broadcast 24x7.  

 

Not that I watch Chinese Olympic coverage.   Strangely I come to the Olympics in China and find myself watching coverage from the Philippines.  Which is ideal.  The Philippines have relatively fewer athletes competing and so the coverage is remarkably broad and unbiased (and in English).     

Beijing Olympics - 1

Who needs to go to Seattle in August to escape the heat when you can summer in the Chinese coastal city of Dalian.  I arrive to blue skies and cool crisp temperatures.  The US Olympic track team is staying here during the games as well to minimize their time in Beijing smog. 

 

My one-year Chinese multi-entry visa was still valid , otherwise I probably would not have made it here since the Chinese government has been limiting "undesirables" like myself from getting visas during the Olympics.   Amazingly I was able to travel to China during the Games using 20,000 airline award miles and the hotels are reasonably priced since no one can get in the country.   

 

I enjoy several long runs through the hills and coastline of Dalian, but unfortunately I have yet to see Lagat running through the city parks or eating at the seafood restaurants. 

Kamakura Shakado/Hokokuji Route

Here is a map (courtesy of Joachim) of a 9km route through the quiet neighborhoods and hilly hiking trails of eastern Kamakura where Joachim, Mark, Ami and I ran several weeks ago.

This loop is an interesting variation on the normal counter-clockwise route I normally lead
around the circumference of Kamakura. There is very little overlap between the two routes other than the waterfront section.

This Eastern loop takes us through the remarkable Shakado pass which dates back centuries, past the Hokokuji temple and then along a densely forested ridge extending south to the Zushi Marina and the sea.

Fuji Mountain Climbing Race

Last Friday I participated in one of the quintessential Japan running experiences - the Fuji Tozan climbing race.  By the time I learned about the registration it was too late to enter the climb to the summit and I settled for the run to the 5th station. The Summit Race is 21 km with an elevation gain of 3,000 meters, and the 5th station race is 15km with an elevation gain of 1,480 meters.  I was pleased to be forced to select the easier event - the 5th station race is more of a running endeavor (as opposed to a climbing/crawling, oxygen deprivation experience), and the summit race requires scrambling back down a long painful trail. 

But when we arrived in the town of Fuji-Yoshida at the base of the mountain and I looked up at the awe-inspiring site of Mount Fuji looming above us - I could not help but feel that strange compulsion to make it to the top.  I felt that even more so at the starting line with the 

The cutoff times for Fuji Tozan are absurdly strict - for the Summit Race you must reach the 8th station within 4 hours.  More than half the entrants are cruelly turned back after climbing for 19km - and runners who make it to the finish are considered conquering heroes. 

I ran reasonably well - finishing the 15k course in 1:40:46 which was good for 21st among the 480 finishers in the 5th station event. 

I went out easy on the course's flat section (all 500 meters of it) from the starting line at Fuji-Yoshida city hall to the first turn.  Then as we begun the relentless climb, I started to steadily pass people.  Fortunately much of the first 11km is on a smooth paved road where we enjoyed shade and splendid scenery.  

I managed to get into a nice running rhythm despite the elevation gain.  I did have to fight back negative, panicky feelings ("if I feel bad, now just wait until we really start to climb later"). Fortunately the Fuji Tozan 5th station race does not  torture us with the ever-increasing  steepness of  Ohyama Tozama -- a race which I have done 3 times and which haunted me throughout.  

The first water stop was 35 minutes into the race at which point dehydration was taking a toll.  The water and cafe latte gel I carried gave me renewed strength and I passed Jin at this point. I thought I might keep only passing runners all the way to the top, but then when we reached Umagaeshi at 11km, the course becomes steeper and the terrain more uneven, and suddenly a series of gaunt, elderly men begun to scamper by me.  It seemed apparent to me that these guys were a different breed of hill climbing runners and that they lived to climb these steep rugged slopes.
  
I reached a 13km marker at 1:15 on my watch and thought I might break 1:30.  I begun to walk on steeper sections where I felt that little extra time could be gained by running.  I was surprised that it took so long to get to the finish but felt pretty strong as we crossed the finish.  

Now I feel I must do the Fuji Summit Race some day. I think I would be relatively less competitive at the summit event, but who cares - the challenge and uniqueness are compelling.

Kamakura 5k Open Water Swim Report

I complete my first open-water swim event on Saturday in Kamakura - swimming 5 kilometers in exactly 90 minutes.

One of my goals for 2008 was to compete in a pure swim event - partly because it would encourage me to improve my swimming for the triathlon, but more importantly because it struck me as an interesting new challenge in itself.

I was mentally prepared to finish dead last among a group of muscular, former lifeguards, water polo players and collegiate swim champions. However upon arriving at the beach I immediately struck up a conversation with a fellow competitor - a slight, older Japanese triathlete who told me he had been running for years and the swim was his weakness. I managed to bite my tongue and avoid saying I was of the same type.

Two-hundred competitors lined up for a beach start - a start that was remarkably relaxed compared to the frenzied thrashing starts at triathlons. Most of the field, including myself, waded out into the ocean at a leisurely pace - seemingly in no hurry to actually start swimming. I found plenty of room on the outside and launched into a smooth pace - trying to avoid the numerous jellyfish blobs. The first half of the first of the three 1600 meter loops seemed to take forever - 18 minutes to 850 meter mark. After that I got progressively faster and passed other swimmers most of the way.

A boat at the turnaround buoy handed us water and some strange food-like substance that tasted very good after all the ocean water. I was a bit dehydrated in my wetsuit on the 28 degree morning, and these water stops saved me. I also ate my Cafe Latte Power Gel at the halfway mark which also seemed to help.

The other swimmers seemed to emerge on the shallow beach at the same leisurely pace we entered the water. However hoping to hit 90 minutes and being more of a land animal, I furiously porpoised through the shallow water and sprinted up the beach to the finish.
My time of 1:30:00 is much faster than my 1:27 for 3.8k at Ironman. I place a respectable 105th out of approximately 200 total participants.

Later in the afternoon along with teammates, Dave Sims and Oleg from our Tokyo International Waters Swim Club, I participated in a 3x750-meter relay. We finished 10th out of 41 teams. Unlike the 5k I entered the water at a full sprint after taking the wristband from Dave, and I found myself gasping for breath on every stroke for much of my leg. My pace was slower than in the 5k, partly because of the overly fast start and partly perhaps because of fatigue from the 5k.

Remarkably though, two day later I feel very little soreness and fatigue from the longest swim day of my life.

I have no intention to abandon running and cycling and devote my life to open-water swim, but I had a blast on Saturday and look forward to doing another open-water swim event next summer.

Countdown to 5k Open Water Swim

Only 16 hours until my swim marathon.   I feel increasingly anxious - but this anxiety could be caused by other things in my life.  Anyway I need to focus on keeping my stroke smooth and long and consistent tomorrow. 

I anticipate swimming for up to 2 hours - a long time to be working in the open seas.  My rule in running/triathlon events is to eat every 30-minutes on any endurance event over 60-minutes.  So I am thinking to tuck a gel or two inside my wetsuit.  I have not practiced doing this, so I have no idea if eating in the middle of the swim will be do-able. 

As is often before a big event I find myself thinking - "I really should have done one more real long training swim..."

My race goal?  Really just to finish and have fun.  I have been averaging 2:00 on 100 meters in pool for 20 reps, but when I get out in the open water the workouts do not seem as relevant.

My other goal - not to make excuses and tell other participants "I am not really a swimmer".  Tomorrow I am a swimmer.

Takamizu trail run

My teammate Gerard tells me what a fine job I do not over-training.

Ironically he is telling me this as we race up the side of Mount Takamizu - a 30k trail run (about my average weekly mileage) with over a 1,000 meters of elevation gain, on a day when I have had little sleep, the weather is terribly humid and I am carrying no water.

I felt reasonably strong through about 22 kilometers of the run, but at this point we begun to climb the last big uphill and for the next 8 kilometers I staggered along in an exhausted, dehydrated daze.

So much for not over-training.

Shore Run

At the last second I decide to enter the 6.7 mile Shore Run on Sunday in Seattle.  It is a splendid weather, a scenic course, a good cause, and unlike at the Seattle track workout everyone seems friendly.  

I had been feeling strong on my runs in Tokyo and went out ridiculously fast - 5:32 for the first mile.  (Whatever a mile is.  I didn't realize miles were still used to measure running events and miles no longer means anything to me.)  

Anyway this pace is unsustainable - my second mile is 5:40, my third is 6 minutes and then we start climbing some hills, I am feeling terrible in so many ways, and 3 women pass me in succession.    The third lady to pass me is a woman I had chatted with before the race who looks very much like the actress Sarah Jessica Parker and (naturally) I make an effort to keep up with her.

As we approach the finish line I start to feel a bit stronger again.  I briefly consider kicking past "Sarah Jessica" but I think to myself that I already look bad enough and I will really look like a dick if I start sprinting to the finish.  So I cruise across the line in a time of 41:38.

Fortunately I still manage to finish first in my age division and 9th overall out of 540 runners, and win various prizes.  God bless America - the running events are much less competitive. 

All the local Seattle people are carrying on about how incredibly hot they think it is (about 25 degrees), and I feel like saying this weather is nothing compared to China IM or Suzu or Obuse, etc. but I bite my tongue.  Still it is hot enough that I jump in the adjacent Lake Washington after the race.  I seem to be the only runner that feels compelled to enjoy a swim in the lovely lake (I need training for Kamakura Swim) and to take advantage of the lakeside showers for shampooing and bathing.  Running in Japan has conditioned me for public bathing (and this is good practice in case I become a homeless person). 

Track workout in Seattle

I join a group of 50 serious Seattle runners at a track near Green Lake last night.   Having done workouts with groups in the past year in Singapore, NYC, HK, San Francisco, and Tokyo I was interested to see what the group from my hometown would be like.  And I found this club was definitely different - 

1. Faster runners -  We did 6 x1000 and I slotted in with the B group.  The four college aged guys in the A group averaged 3:05 per 1k.  The five guys in my B group averaged 3:14 and I struggled to keep up.  I needed to hit the restroom and missed the 5th interval and I could sense the rest of group B thinking that this guy just doesn't have what it takes.

2. Worst facilities - Considering Seattle is one of the wealthiest cities on the planet, it is shocking to experience the Green Lake track - more like one would expect in the developing world - a rutty, four-lane dirt track with dust blowing in from the interior soccer field.

3. Less friendly to newcomers - This group has to rank among the most unwelcoming, cliquish collection of people I have ever encountered.   Not only did no one make any effort to say hello, my efforts at conversation were met with cursory monosyllable replies.  There was no introduction of new people and rather than a post-workout group dinner  people went off together in small clusters.  I had observed how clannish and aloof Seattle people can be during numerous visits to my hometown since leaving for college two decades ago.   I guess like the city of Seattle itself, the Green Lake track is perceived as already full, and newcomers are simply not welcome.  I was just another outsider fresh off the boat further clogging up their city.  I thought about calling attention to my deep roots in Seattle but it didn't seem worth the effort.   

Laser focus on swimming - 2

My swimming mileage is at all time high - not that I have ever really tracked it before but I am sure the last month is an all time high.  Until early March I had been doing 1-2 short, easy workouts on my own each week - so a weekly average of about 75 minutes and 3 kilometers.  Since then I have been doing drills with swim squad and doing more mileage on my own:

Week/#swims/duration/distance 

Mar  9 -  3x, 1:30, 3.7k
Mar  16- 4x, 2:30, 6.0k
Mar 23 - 2x, 1:45, 4.5k

Mar 30 - 3x, 2:45, 6.5k
April 6  - 2x, 1:30, 4.0k
April 13 - 1x, 0:45, 2.0k
April 20 - 3x, 1:45, 5.0k
April 27 - 3x, 2:15, 6.0k
May  4 -  4x,  2:45, 7.0k
May 11 - 2x, 1:45, 5.0k
May 18 - 2x, 1:30, 5.5k
May 25 - 4x, 3:15, 8.0k
June 1 -  3x, 2:50, 7.5k
June 8 -  3x, 3:25, 8.5k
June 15- 3x, 3:00, 8.0k

More on Nutrition/Caffeine

This morning Anthony sends me this article on nutrition to maximize performance and recovery.

So the jury is still out on carbohydrate and protein intake immediately after workouts (though I will still eat my Cliff Bar - I mean why not?)

So WHAT does the latest research recommend we consume after workouts? Yes, you guessed it, our favorite substance - caffeine. Once again the lab rats and test subjects have outperformed and more quickly recovered when loaded up on coffee. So before, during, and AFTER the race and hard workouts we should be hitting Tullys.

They say that people will seek out information that is consistent with what they want to believe. So readers of this blog might assume I am just desperately trying to justify all the coffee swilling and caffeine addiction whatever way I can. But I swear I keep stumbling on these positive remarks about caffeine (and nothing that says it is slowing me down).