Tri-Cities Marathon

Race Date: 3/30/2011

Rene & James

 Last October (2010) I wanted to do the Tri-cities marathon, but since my plantar fasciitis flared up I didn’t want to risk causing more injury since my “A” race was Ironman in June 2011.   This year I had a lot of endurance training built up after doing Ironman so I wanted to utilize it on a few late season races. I did the Sandpoint Half Marathon in September and if everything went well I planned to do the Tri-cities Marathon.  Everything went great so I continued building my run.  I ran 105 miles in September and ~125 miles in October before the race.  We decided to stay at the Hampton Inn while in Richland which the girls really liked since it had a pool, Jacuzzi and a breakfast buffet.  Our room was on the outside facing the Columbia River…beautiful!

My goal for the race was BostonMarathon Qualification (BQ) for my age/gender which is a sub 3:15 overall time or 7:26 pace.  I wanted to run this marathon last year because the cutoff for BQ at that time was 3:20 or 7:38 pace.  They lowered the time by five minutes.  My longest training run for this race was 18 miles.   I felt I was ready but wasn’t sure if I could hold a sub 7:26 pace for 26.2 miles.  I was confident hitting 20, but after 20 (the wall!) it was no man’s land.  This is my second Marathon not including Ironman.  My first was Portland in 2008.  My personal record (PR) was 3:30. 

 

Running solo

The Cable Bridge

                James, who was three weeks coming off of racing Ironman World Championships in Hawaii, decided to race this marathon also.  I met up with him at the start of the race and Rosi and the girls met up with Cindy to cheer us on.  As the race started, my strategy was to hold sub 7:15 pace as long as possible. I was going sub 7:10 for most of the beginning of the race.  There were about two hundred racers and they spread out pretty quickly. As the course got up next to the Columbia River it was BEAUTIFUL!   This was the most scenic race I have ever done.   It was very serene as I was almost running by myself.  There was one guy in front of me and one behind me.   I was surprised when the guy in front of me stopped to take a picture of the Blue Bridge.   I understand though, it was a site to see.  You could see the silhouettes of the other runners crossing the bridge.  The young darker complexion guy caught me and passed me at around mile 6.   I saw Rosi, the girls, and Cindy at about mile 6.5, it was great to see them.  I gave the girls a high five and I was feeling great!   I passed the picture taker guy going over the bridge, never saw him again.  The other guy I paced into Columbia Park (5 miles) out and back.  I thought I would see Rosi and the team at mile 11 but I didn’t.   I saw Amy and her crew (relay team) as they drove by and cheered for me.   At mile 13, the pacer fellow started slowing down hitting 7:30’s I knew I couldn’t slow down so I passed him at this point.  I passed a lot of the “early starters” moving up towards the Cable Bridge.   I still felt really good going over the bridge, I felt so good I was thinking I could go sub 3:05 or sub 3:10.  I was flyin!    At mile 17, I was glad to see the family one more time before the finish.   Mile 18, 19…still feeling good!  I saw two other racers in front of me.   I was about twenty five feet behind one of the runners and the engine was running smoothly….then it happened…I hit mile 21 and my left quad tightened up.  It was painful to run.  I stopped to try and stretch it out but it didn’t help.  THIS is where the race really starts….how much pain can you endure?  I knew this was “the wall” and I had to fight through it.  I continued to run slower with shorter strides.  Each step was painful.  The guy in front of me wearing the five-finger shoes started walking!  Really?!  I passed him.   I knew I had to push through.    I was going slower than I wanted, hitting 8:30s.  All that time I banked earlier I was being lost.  At mile 24 is the I-182 Bridge, someone was gaining on me.   I looked back as he got closer and realized he was a relay runner; he passed me going over the bridge.  Next up was the 50 foot downhill, the quad did not like this hill, I struggled down but kept going.   Rosi and the girls were at the finish line waiting for me.  For most of the race I was fifteen minutes behind James and he finished at 2:55.  It was 3:09 and I was nowhere in sight; 3:10 rolled around and I still wasn’t there.  Rosi and the girls didn’t think I was going to hit my sub 3:15 target.  Then they saw me come around the corner at 3:11!   I heard Rosi yell, “You have four minutes left!  Goooo!”  I could hear the girls and James also cheering for me.  I picked up my pace and ignored the pain the best I could.  I put up my arms and crossed the finish line at 3:12:53.  I did it!! Boston Qualification!! I was so happy to have hit that goal.  It made the trip and everything worthwhile.

I grabbed a water bottle, chatted, had an orange wedge, took some pictures and limped.  My legs were really tight. My legs were definitely worse off than finishing an Ironman.  When I tried to get in the car to go home my left leg wouldn’t bend.  Once at the hotel (less than a half mile away) I put my legs in the Columbia River (ice bath).  It felt good to numb them.  Shortly after that I want in the Jacuzzi and I was able to bend my legs and walk a little more comfortably.

Finish Time: 3:12:53.8
Avg Pace:  7:21.7

A BIG THANKS to my wife and girls for the support and coming out to cheer me on!!

Spokane Marathon Relay

Race Date: 10/10/2011

The Lightning Crew: Casey, Adrianne, Lanaia, Rene

The Spokane Marathon gives you the option to do a full marathon, half marathon, 10K or marathon relay.  I did the Spokane Marathon Relay two years ago and had a great time. I like it because it allows you to run and also cheer on your team.  The marathon/half mary course is hilly and includes Doomsday.  If you want to PR this isn’t the race you want to do it at.  ;-)    We participated as a mixed relay, which must include two men and two women.  The weather was cool and overcast so it was a good day to run.

I did the first leg two years ago and this year I did third leg.   This year the teams seemed faster than I remember.  I saw a few guys from the Spokane Distance project on one team; I think it was a mixed team but am not sure.   Lanaia did the first leg, Casey did second, I did the third and Adrianne was our anchor.

I went out too fast at the beginning of my leg.   My plan was to average sub 6:40s.    I looked down at my GPS watch and I was at a sub 6:00 pace!  I slowed it down knowing I wouldn’t be able to hold that pace.  I caught and passed two or three other teams.  The high school cheer squads that worked the aid stations did a GREAT job!  They definitely got me pumped.  For some reason I thought my leg of the run was longer than it was and when I came to the transition zone I had a lots of energy left so I picked up my speed for the last hundred yards or so.  I ended up running 6.43 miles in 42:17 which averages to 6:35 minutes per mile. Our team took third place and finished in 2:54:xx.  WaooooOOO!!  Fun times!

This racing season has been a great one for me.  I finished Ironman CDA, I PR’ed on my 5K time and my half Marathon time.  A year ago I was hoping to do the Tri-cities Marathon.  I ended up having some foot issues and backed out because I didn’t want it to affect my Ironman training.  I have done one open marathon in the past and would like to challenge that time.  I am in the middle of my last build of the year and am hoping I can SURGE one more time.  May I get to the starting line un-injured, may the weather be clear and cool and may the stars align for me one more time this year….may I finally slay this dragon called the Tri-cities marathon.  

Sandpoint Scenic Half Marathon

Race date: 9/18/11

Meghan and Rene

I had a bunch of fitness built up this year due to training for Ironman so I wanted to run a half marathon to PR.  My half marathon PR from last year was 1:33:04.2 which I got at the Snake River Half.  I jumped a ride with triathlon club teammate Meghan and on the way to Sandpoint it was sprinkling so I was concerned my body would get wet and cause chaffing or blisters to my feet.   Before the race I asked her what her pace would be and she said, “about 7:00”.  I wanted to go sub 1:30 so I had to hit 6:50s.  Shortly before the race the rain stopped.  Awesome!

I saw some fast racers including professional triathlete Brian Hadley (he placed 4^th overall at Ironman CDA) and Gretchen Rose Wolf who beat me at the Hayden Triathlon.  Gretchen and others that beat me at Hayden started in a different wave so I didn’t know they beat me til later.  I will have to remember that next year in wave starts!  In any case the race started and at one mile a voice from behind me says, “that was one fast mile Rene”, we had run it in 6:50 or less.  It was Meghan.  Where did she come from?  I thought she was going to hang back (at 7:00 pace), guess not!  I saw Gretchen pull off to the side to tie her shoe at mile 2 or 3, I was thinking, “cool I might be able to beat her now”!  ;-)     I thought Meghan was going to fall back but continued to hang.  At this point I knew she was going to hang with me as she was looking strong.  As we crossed the bridge there was some headwinds so I was drafting behind these two girls who didn’t look like runners I didn’t think they could hold this pace for much longer (they later finish the race in front of me...never judge a book by its cover!).    Unfortunately around mile 5 Gretchen catches and passes me.  Meghan and I were doing the best we can to hold the 6:50s up hills.  I went over 7:00 pace a few times up the steep hills, but figured I could make it up on the way back.  At mile 6 I take my gel and we hit the turn-around.     It seemed Meghan was hitting the uphills hard and I was hitting the down hills hard.  We could see all the other racers after the turn around.   It was great to see some familiar faces like Kathy and Tanya.  At about mile 12.50 I pick up my pace as I wanted to have nothing left when I crossed the finish line.  I gave it everything I had that last .6 miles!  My final time was 1:29:17 with an average pace of 6:48.9 per mile.  I got 2nd in my age group and 11th overall!  WahooOOO!

Nearing the finish

Done!...I left everything on the course!

The green is the elevation of the Sandpoint Scenic Half Marathon, the red is my heart rate beats per minute (bpm).  My heart rate was pretty steady on the inclines and declines (surprisingly) and it spiked when I kicked it at mile 12.5.

Great Northwest Fall Tour

Ride Date: 9/4/11

The Great Northwest Fall Tour offers 15, 30, 50 or 85 mile routes.  We decided on the 50 mile route.  The weather was pretty cool in the morning so it was difficult to decide on what to wear.  I decided to wear shorts and arm warmers because once I get going I warm up pretty fast.  Everyone started off really fast since it was cool and there was lots of energy in the air.  I tried to stay around 20mph or less as I knew eventually this speed would catch up to us....and later it did!  :-)   This is the first time I rode this tour and it was much hillier than I expected!  There was one 3 mile section which was 675 feet (2554-1879) of descent and you get MOVIN!  There were also lots of sustained climbs.  It was a challenging ride.  The rest stop food was AWESOME!!  Everything was home baked!  Cookies, muffins, pot pies to name a few and there was lunch at the end.   Certainly a well put on tour!  I even put my name in for the bike raffle, but didn't win it. :-(  The money goes to a great cause though.  For more info see their web site.  It was a great ride.  It was fun chatting and riding with with friends.

Ben, Pheadra, Matt, Meghan, Rodger, Julie, Rosi, Rene

 Great Northwest Fall Tour 50 Mile Route Elevation

We were glad to be finished with all that climbing! :-)

Tri-Fusion Hot Summer Night 5K Series

Race Date: 8/24/11

This series entails three separate races on Wednesdays in August.  The first race I volunteered and took pictures.  Raelene (daughter) helped me direct people where to go.  Rosi and Reanna ran the race.  It was fun cheering people on right before the big hill.  The second race I ran it with Raelene (age 6) and Reanna, while Rosi ran it also.  I decided I would run the last race solo.  It helped to run the course the second week to get a grasp of the course and prepare myself for the BIG HILL before the finish line.

Raelene helping me direct traffic.  ;-)

I wanted to PR on my 5K since I had so much fitness from Ironman and I weighed less than the last time I ran a 5K.  My PR was 20:02 and I wanted to go sub 20.  I knew I had to hold a 6:25 per mile pace.  I generally use this race calculator to figure out how fast I need to go to hit a specific finish time.  I started out fast and tried to settle on my pace.  I talked with Matt Cantrell before the race and knew he had the same target of going sub 20.  I figured I could pace with him if I could.  Within the first half mile I was running near his side.  He kept a good pace going.  I looked forward and saw James and Worden way up ahead.  I knew I had to bank some time in the downhill to make up for the time I would lose on the big uphill.  Our pace picked up then we hit the corner right before the big hill.  Matt and I stayed close the whole race then on the hill I passed him.  Would I drop him?  Not!  Right when we got to the top he caught me and started to pass me at mile 3.  I sped up and had a kick at the end, but couldn't catch him.  I passed Worden in the last 25 yards and heard him yell, "NOOOOOOOOOO!".  I cracked  up about this as I know how competitive Eric is.  I ended up reaching my goal time!!  My official time was 19:32.07 with a pace of 6:18.1 per mile.

Details of the BIG HILL before the finish: 97 foot climb in .2 miles

Here is a video of race #2 in which I ran with Raelene. Thanks to Dave at Swim, Bike, Run videos for the footage!

Spokane Dirty Dash

Race Date:  August 20, 2011

I saw posters that the Dirty Dash was coming to Spokane and the race looked way cool!  I 

I wanted to participate in the Dirty Dash, but I hadn’t signed up and with the late fee it would have been $50 which just seemed too expensive.  Jeremy, a friend from my tri club, said one of his team members couldn’t participate and was selling his slot.  This was meant to be!  I jumped on it.  I joined his team called the Holy Hogs.  Apparently the race directors expected about 1000 participants and supposedly 4000 people registered!   It was a 6 mile course.  It is a pretty laid back 10K.  We were suppose to start at 10am and due to the parking situation we didn't start til about 10:30.  There were all kinds of obstacles: hay bales to jump over, mud tubes to go through, balancing beam, a slide and tires.  There were two rest stops with beer.  The mud portions were the BEST.  I have never been dirtier!!  I got right in there.  Going through one of the tubes the mud felt like quick sand.  I just floated through the mud.  FUN!  Jeremy was crazy enough to submerge his whole head in the mud.  I didn't have goggles and was concerned if I got mud in my eyes or ears so I didn't.  We rubbed mud on each other and threw it at each other, trying not to get it in each others eyes.


We liked the music to this advertisement video so much we Reanna decided to use it for her solo dance routine this year.  :-)  Great vid!

17 things that triathlon has taught me about life

I nabbed this from Triathlete Mag.... 

17 things that triathlon has taught me about life - By J.

1. There are good days and there are bad days and sometimes you can't tell the difference until you start.
2. Contrary to popular belief, sleep is not overrated. Not in the slightest.

Race the River 2010

3. Don't forget to breathe.
4. Just because it's raining doesn't mean you should cry.
5. Nobody ever said it was easy.
6. Pain is temporary. Pride lasts a lifetime. Sometimes even two.
7. Create a plan and stick to it. It may not always work, but if you stay focused and relaxed, it'll all end up just fine.
8. You've got to try. No matter what happens, in the end you'll have bigger regrets from not ever trying.
9. Strength and courage blossom from the sands of adversity.
10. Sometimes it's the little things that make the big differences.
11. Getting to the starting line is usually a lot harder than getting to the finish.
12. Listen to your body and listen to your mind. And make sure you know when they're lying to you.
13. You can't change the past and you won't alter the future. Enjoy right now, right now.
14. Smile. It does a body good.
15. Be supportive of others. We're all in this together.
16. It's OK to cry.
17. Don't forget to eat. Especially breakfast -- that's a really important one.