Cherry Creek Sneak 10 Miler - Race Report

The Cherry Creek Sneak 10 miler was my first running race back from an achilles tendinitis injury that plagued me all throughout last year and really limited the amount of running I was able to do until about September of 2011.

In the 2010-2011 offseason, I had really focused on running, and had dramatically improved my pacing durnig training runs.  I had been looking forward to testing out my newly-found run fitness at the Ironman Boulder 70.3 triathlon and had set my overall goal to race a sub-5 hour race.  Alas!  It was not to be, as the injury never really resolved, and I chose to drop out after the bike rather than risk more serious injury.

After resting, massage, and about a hundred other things, the injury seemed to resolve toward the end of September.  I resumed my run training, and was surprised to learn that I hadn't lost that much fitness.  After learning about the unfortunate and untimely death of an acquaintence and Endurance Nation team mate at the Philadelphia Marathon in November, I resolved to run the Colfax Marathon in his honor (I later decided to dial it back to the half marathon instead).  The Sneak was to be a tune up for that race.

I arrived early to pick up my race number.  It was a little chilly, so I wore a base layer long-sleeved shirt under my race shirt.  I warmed up for about 20 minutes with easy jogging and a few short accelerations.  Soon, we all headed to the corrals, and after the national anthem, the race was set to begin.

Goal Time - 70 minutes -- Actual Time - 68.5 minutes (40th OA, 4th in M40-44)

When the gun went off, I was near the front of the 7 min/mile group.  I tried to get to clear ground as quickly as I could, and I was running at a very fast (too fast) pace.  However, once we made it a quarter mile or so, things thinned out a bit, and I settled into what felt like a comfortable pace.  At Mile 1 I was running 6:44/mi pace.  Mile 2 was all downhill, and I was able to up the pace to 6:31/mi without really increasing my effort.  Mile 3 included a very short, steep hill at the beginning, which slowed me down a lot, but I was able to make it back on the corresponding longer downhill into mile 4.

Miles 4-6 were a steady climb up Speer Blvd, Downing St. and 7th Ave to Cheesman Park.  Tehre were several people a short distance in front of me at this stretch with whom I seemed to be pacing well.  As we entered Cheesman Park on the latter half o Mile 5, I really picked up the effort (although, Mile 5 was by far my slowest at 6:55/mi) and passed several people.  The last half of Mile 6 was a nice downhill section of the Cheesman loop, and we headed back onto 7th Avenue for another mile of steady uphill.  Again, I kept my effort and turnover high, and managed to pick off a couple of others ahead of me before the turnaround at the Mile 7 marker.

Miles 8-9 were a welcome downhill stretch back down 7th Ave to Downing and back onto Speer.  I was feeling very good after the Mile 7 turnaround, and I picked up the pace to take advantage of the downhill section.  Mile 8 was my fastest at 6:22/mi.  During Mile 9, I started to feel the fatigue, and I slowed down to 6:33/mi.  When I hit the Mile 9 marker (1 more mile to go) we started a slow climb up to the finish line.

Mile 10 was a struggle, as I could feel the efforts in Cheesman and on 7th starting to come back to haunt me.  I slowed quite a bit in the first half mile, but as the finish line got closer, I was able to pick it back up and finish strong.

I was very glad to be finished, and really wouldn't have wanted to run any further.  But, the accomplishment felt great, and was a nice validation of the training effort I'd put in.  I managed to finish 40th overall (out of about 1400 competitors), and nabbed 4th in my age group (Men 40-44) out of 119 competitors.

Looking forward to the Colfax Half Marathon in a few weeks!

2011 - Ironman Boulder 70.3 Race Report

Short report - Planned DNF (no running due to injury)

Swim - 33:03 (1:44/100m; 33rd in the Men's 40-44 AG; 248th Overall)

T1 - 2:37

Bike - 2:20:03 (24 mph; 9th in Men's 40-44 AG; 81st Overall)

T2 - N/A

Run - N/A

Did Not Finish - bagged the run because of achilles tendinitis

Long Report

Goals
Originally, I had set a goal of finishing this race in under 5 hours.  After a decent Lake Placid last year and a very good (for me) Denver marathon, my running had really improved.  I thought that with targeted bike training and maintenance on the run, I'd make it easily.

Then came the injury.  In March, my left achilles tendon started became inflamed, and I stopped running.  After seeing a doc, doing some PT and refraining from running, things seemed to get a little better.  I started a return to running program and even raced the Boulder Peak (managing to run fairly well, even though I hadn't run much in the previous 3 months.  However, even with only sporadic running, the achilles hadn't gotten any better, so, my doctor "strongly advised" I not do the Boulder 70.3.  He relented in that he agreed the  swim and the bike would not be an issue, so I decided to do what I could and end my day early.

Race


Got up at 4:00 am and grabbed a quick cup of coffee, a banana and 3 dry pancakes left over from yesterday's breakfast.  I had packed the Subaru the night before, so I jumped in the car and headed to Boulder.  It was chillier than I thought it would be and I wished I'd worn a long sleeve shirt, however, it warmed up quickly when the sun came up.

Swim - 33:03 (1:44/100m; 33rd in the Men's 40-44 AG; 248th Overall)


My plan was to swim easy, not worry about a fast T1 and then hammer the bike, since I wouldn't be running. We lined up with 2 waves of M40-44, and I was in the second wave.  After several other waves went, it was our turn.  I positioned myself near the front but way inside.  After watching other waves, I had planned to swim inside the buoys where there was much clearer water.  The gun went off, and I started swimming.  I had clear water the entire way, and even managed to avoid bunches at the corners.  Out of the water in 33:03, good for 33rd in my AG and 248 overall.

T1 - 2:37

Nothing to say here.  I took my time and eased through T1.  Grabbed the bike and headed out to the Bike Out.

Bike - 2:20:03 (24 mph; 9th in Men's 40-44 AG; 81st Overall)

The Boulder 70.3 course is flat and fast.  I work just across from the Boulder Reservoir, so I ride that course all the time.  I know exactly where I can push it and where to ease up, and I had ridden many loops at goal race pace to prepare.  Goal was 0.9 IF for the first loop and to try to hold on for the second.  It went mostly as planned.  First loop, I pretty much hammered on the long gradual climb (more like a false flat) up Jay Rd. and 36.  A third of the way up 36, the course flattens out.  I continued to hammer until we got to the turn at St. Vrain.  Here, the course goes downhill, and you can really make up some time.  I think I average 28-29 or more for the entire section on St. Vrain,  At the turn onto 71st, things flatten out, with a few short climbs.  I managed to stay aero pretty much the whole time and kept up the speed.  After a short out & back on a side road, you head around a curve and the street becomes 75th.  From there, you turn onto Hwy 119.  This is still fairly flat with a few rollers.  I stayed aero and fast until the turn back to Jay Rd. to start loop 2

Loop1 Stats - Time = 1:09:04 - NP=275 watts (Goal 280 watts); AP=273 watts; VI=1.01; IF=0.88

Loop 2 was more of the same.  Winds picked up a little, and I noticed it was much harder to keep my effort up.  The good thing was that the winds were mostly tailwinds and the headwinds coincided with hills, so there was little in the way of increased efforts, except up the small number of hills.  My power really dropped off on Loop 2, but I managed to drop an average of only 1 mph for the loop.

Loop2 Stats - Time = 1:10:59 - NP=250 watts (Goal 280 watts); AP=247 watts; VI=1.01;  IF=0.80

Total Bike:  Time = 2:20:03 - NP=264 watts (Goal 280 watts); AP=260 watts; VI=1.01;  IF=0.853

T2 - N/A

Called it a day when I got to T2

Run - N/A

Summary

Disappointed that I couldn't run.  I would have had more than 2 hours to complete the half-mary.  Easily doable if I'd been able to train the run.  I guess there's always next year.

New Goal Weight Achieved!

Current Stats:

• Current weight: 170.0.lbs
• Current BMI: 20.9 (smack in the middle of "healthy")
• Goal weight: 170 lbs

This is actually a little surprising to me.  I expected it to take a lot more time, but I've achieved weight goal number 2.  I still feel strong on the bike.  Haven't been running because of the achilles tendon issue.  So, I'm guessing I won't be able to really tell how well this has helped with the half ironman preparation.  I was hoping to go sub-5 hours at IM Boulder 70.3 this year, but without the run fitness, it may not happen.  Time will tell.

The plan is to maintain at 170 lbs and see how it works out.

Summer Happenings

It's been a little while since I last posted.  I guess I've just been busy, and haven't really found the time to post.  So... What's going on in my world?  Too much!  Still working and training...  The boys keep me busy on weekends, but I manage to find some time to myself.  So, what's on tap for 2011?

Events on my calendar:

• Elephant Rock Century (June 5)
• Denver Century (June 12)
• Boulder Peak Triathlon (July 10);
• Ironman Boulder 70.3 (August 6);
• Deer Creek Challenge (August 21); and
• Assault on the Peak (August 28)... if I can get permission.

Aside from the cycling and triathlon events, we're heading to Whitefish, Montana in June and Telluride in late July, hitting the YMCA of the Rockies in Estes Park in August and watching a few stages of the USA Pro Cycling Challenge in Colorado Springs, Vail, (maybe) Breckenridge and the finish in Denver.

It's a full summer!  Looking forward to it all!

Goal Weight Achieved!

Since I started this body composition experiment, it's gone much faster than I thought it would.  As of today, my scale says 179.5 lbs.  In 4 months, I've lost 15 lbs just by eating better.

My power on the bike seems to be staying strong (right about 310-315 watts FTP).  So, I've decided to see if I can shed another 10 lbs and see how it affects me.  Laura says I'm too skinny, and I know I am.  This is not intended to be permanent.  I just want to see how long it takes me to get where I want to be... and how to do it.

My clothes don't fit anymore.  I'm absolutely swimming in everything.  I can't stay this skinny or I'll have to buy an entirely new wardrobe.

Current Stats:

• Current weight: 179.5 lbs
• Current BMI: 21.9 (smack in the middle of "healthy")
• Goal weight: 180 lbs

New Stats:

• Current weight: 179.5 lbs
• Goal BMI: 20.7
• Goal weight: 170 lbs

My 3 Year Ordeal With WebHost4Life

The Background

Several years ago, my wife, Laura, was a photographer, and I was an amateur web-designer. In order to help her set up a photography business and market it on the Inter-webs, I enlisted the services of a website hosting company called WebHost4Life (actually, I think it was some other company that was eventually bought by WebHost4Life, but I digress).

In early 2007, Laura transferred her photo business website to another, specialty service, and we canceled the WH4L account. Of course, because I had paid up front for a year of service, and WH4L wasn't about to refund the money, the account remained active until the end of the year even though we didn't use it. I had filled out all the requisite forms required of me to close the account, and was assured by WH4L's crack service team that the account would terminate once the year was over.

Of course, in November of 2007, I was informed that my credit card could not be billed for the upcoming 2008 year of service on the account. When I called the billing department, the geniuses there told me to ignore the robo-mail, as the account would terminate after the billing cycle.

In November 2008, we repeated the above scenario. This time, however, the MENSA candidates at WH4L assured me there was no amount due, that the emails were an artifact of a conversion to a new system, and that I should ignore them. Of course, in November of 2009, we again repeated the 2008 scenario.

Last month (November 2010), I received yet another notification of a past due account. I called billing support, and went through the process of speaking with two or three people who, at various different times, could be heard clicking computer keys to ostensibly enter information into the super fantastic WH4L account management system. Once again, I was informed that it was all set, and I would not have to deal with the matter again.

Fast forward to last Tuesday. I received this email:

Stephen, there is a problem with your account

WebHost4Life ✆ to steve

show details Dec 3 (6 days ago)

Dear Stephen,

Thank you for choosing WebHost4Life; we appreciate your business.

We wanted to let you know that we have been unable to process
the payment for your "lauraperx" account. As of today,
your account is past due for a total of 286.80; we
have not been able to bill your card because your bank has
declined the transaction.

In order to avoid an interruption of service to your website,
please take a moment to review your billing status and update
your account information at:
http://www.webhost4life.com/member/BillingConsole/billingConsole.bml

Your billing information needs to be corrected as soon as
possible to maintain service to your website.

Please remember to update your billing name, address, zip code,
card number and your primary email address before pressing
the "Bill All Past Dues" button.

Please note: we recommend you visit DomainCentral in your control
panel to be sure that all domains associated with this account are
currently active. As our hosting and domain renewals are separate
payments, it is important to verify the status of your domain(s), and
renew accordingly.

If you are unable to process your transaction successfully,
please contact your bank to find out why your card was declined.

If you have any questions or would like to pay by check or
Western Union, please reply to this email or contact us at
888-306-3780.

Thank you in advance for your attention to this matter.

Sincerely,
The WebHost4Life Team


318cc1(10.08.09)

I ignored it, of course.

Then, this morning, I got this email:

Stephen, Your Account Is Past Due

WebHost4Life ✆ to steve

show details 3:06 AM (7 hours ago)

Dear Stephen,

We still have not been able to process a credit card payment for
your lauraperx account. After last week's notification, we
tried again to process the past due payment of 286.80,
but were not able to do so.

To ensure uninterrupted service, you will need to update your
credit card information in our Billing Console. Please log in
today to update your information:
http://www.webhost4life.com/member/BillingConsole/billingConsole.bml

Once you have updated your information, please press the "Bill
All Past Dues" button.

Please note: we recommend you visit DomainCentral in your control
panel to be sure that all domains associated with this account are
currently active. As our hosting and domain renewals are separate
payments, it is important to verify the status of your domain(s), and
renew accordingly.

If you are unable to process a payment, please contact our
Support team by replying to this email or by contacting
888-306-3780.

Please do not delay! We are keeping your site online to allow
you time to resolve this issue. However, your site will be taken
off line within the week if we do not receive your payment.

Thank you in advance for your attention to this matter.

Sincerely,
The WebHost4Life Team



319cc2(10.08.09)

This was my response:

Stephen Perkins ✆ to WebHost4Life

show details 9:54 AM (30 minutes ago)

Dear Webhost4Life Team:

It's not surprising that you could not process payment for the "lauraperx" account, given that it has been defunct for 3 years. I have had to deal with this issue with you every November and December for the last two years. I was hopeful (after my most recent discussion with your billing support a month ago) that this issue had at long last been resolved. Sadly, I see that my optimism was (yet again) premature.

I wonder if your systems and departments are at all capable of talking to one another? Is it typical that customers are burdened with a 3+ year account termination process? Please help me understand how this can continue to be an issue year after year.

I will not be going to my Billing Console to update my credit card information, as I have no intention of paying for services that were terminated three years ago. Please accept (yet again) my notification that this account is no longer active. Please remove the account from your records, and by all means, please DO interrupt my service.

Talk to you next year.

Steve Perkins

As has occurred in the past 3 years, subsequent emails indicate the account has been canceled. I guess we'll find out next year.

Body Composition

I've decided to see how my body responds to a targeted effort at reducing weight for the purpose of getting faster at triathlon racing.  This is part of my plan/goal to try to qualify for the Hawaii Ironman before I turn 50 (in 2020).  This will take a huge effort to become a faster racer... particularly on the bike and the run.  My current personal best Ironman time is 12:12:56 last year.  I figure that in the 45-49 age group, I'll need a time of about 10:00:00 (depending on which qualifier I do) in order to qualify for Kona.  That means I need to take 2+ hours off my personal best.  Minimizing my weight will be key.

Current weight (post Denver Marathon): 195 lbs
Current Body Mass Index (BMI): 23.7 - toward the upper end of "healthy".
Goal weight: 180 lbs (high school graduation weight).

Plan:

Cut down on sugar and alcohol.  Target specific calorie intake and modify according to calorie expenditure.  Aim for percentages of calories from fat/carbs/protein at 25-30% fat/40-50% carb/25-30% protein.

I'm hoping to find the sweet spot where I minimize weight without sacrificing muscle, so that I can really build my power to weight ratio and become faster on the bike and the run. This should be interesting.