via Dan Hodges - Metromix

Last weekend, Justin and I hopped on our bikes and joined the Urban Assault Ride in Des Moines.  It wasn’t really a race nor a pure social ride, but a combination of both.

The goal was to visit 7 checkpoints around downtown (2 being mystery spots) in any order and as fast as you can. Both riders in a team had to ride a bike and follow all traffic laws. Other than that, anything was fair game. We kind of made up the route last minute and considering the mud on the trail we rode through due to recent flooding, faired alright.

Each stop had a “challenge”, such as human bowling and the end was a big water slide. The free New Belgium beer post race wasn’t bad either. All in all, it was a great time (experience that is)

One of Michelle’s B-Day presents to me this year was the Cornman Tri. Perfect, since I wouldn’t sign up on my own (too cheap) and because I could use my new Felt bike. Great gift!

The Cornman Triathlon is just outside Gladbrook, IA and is a sprint distance (500m swim, 15 mile bike, 5k run). My training for the swim portion consisted of 3 stops at the local swimming pool for lap swim, or not much at all. Considering I’m super slow and it’s only about 10 minutes, I figured why waste the time.

The swim was a wave start, or where everyone in my age group runs in the water together. I deciding to reduce the risk of being trampled and opted for an outside position. Going out seemed to take forever but the once I made the turnaround past the buoy, the second half went better. Overall the swim took 11:44.

Getting out of the wetsuit is always a challenge, so transition one was slow. I also use normal shoes and socks on the bike which takes longer than clip-less pedals. The bike route had a few hills but nothing that wiped me out. Overall, I was happy and surprised with a 45:37 time for 15 miles. Transition two was easy with my running shoes already on, but the legs were still in biking mode which took half (1.5 miles) of the 5k to loosen up. Once they did though, I was able to pick it up some and finish the run in 23:35.

Overall, the course was great and I would definitely do it again.

This was one of the worst races I have ever run. Not sure why either, which is the most frustrating. Last year, I partied ’til 2:00am for “Mort of July” and ran crappy the next morning. I can handle that. This year though, we had a wedding and two beers is hardly a reason to suck. Maybe it was the humid temps, but then again I generally do alright with heat. Or maybe I was tired from training on the bike and in the pool? Or maybe my new diet of vegetarian diet is leaving my short on something? Whatever the reason, it wasn’t much fun.

At mile one (6:20), I felt like I was in the latter stages of a marathon, just trying to hang on and not walk. The next mile was around 7:07 and then 7:35 followed by 7:45. The last mile, or 0.97, dropped back down to 7:08.  It was also mostly downhill so my pace really didn’t pick up. Overall it was  a 7:13 pace which isn’t that bad, but I was shooting for a 6:20 pace.  Just thinking about how hard that 8K felt makes running 26.2 at the same speed a daunting task come this fall.

Oh well, 12 weeks to go…hopefully I just needed to get a bad race out of my system.

This past weekend, Michelle and I joined four others to take part in a Relay across Iowa. Most long distance relays are 200 miles, but to get from the west side of the state to the east side it’s 338 miles. We decided to split up the mileage with 7 mile legs, which worked out to be 8 legs for each or 56 miles.

I was the first one to leave Sioux City on Friday morning at at 6:40am. There was one other team scheduled to start running with us. Four teams total made up the first annual Relay Iowa (at one point, we thought we might have been the only ones to sign up!). My first leg was hilly since we started close to the Missiouri River. Our goal was 10:00/ mi pace for the entire race so starting off it seemed really slow. I ran almost the entire leg with the other team’s runner and we chatted for most of it.

Overall, I think I averaged around a 8:20/ mi pace, although I could be off since I was using my watch over so many miles. My night runs were definitely faster than the day runs, mostly due to wanting to find the van before a wild animal found me.

Our team was great and spending 2 1/2 days running, sleeping and stinking up a van turned out fun. The ironic thing is Michelle and I didn’t really know them that well, some not at all. I’m just glad we all finished our portions, injury free and could walk at the finish line. Upon reaching Dubuque around 1:40pm on Sunday, our legs were tired but more sore we just needed some decent sleep. The van was not the most comfortable!

Here are some images we got during the trip…enjoy.

Had a great run this morning for the 4th Annual Go the Distance for Crime Victims. Michelle and I ran to the race, about 4.75 miles. Despite, the road construction on 1st Ave, it proved to be a good warm-up. The route was mostly flat with a few hills. Some parts were windy and thank you to the tall guy ahead me for the drafting during the first mile. This just might be the best paced 5K I have ever ran.

My splits were:

• Mile 1 – 6:13
• Mile 2 – 6:20
• Mile 3 – 6:03

Once again, Trekman Racing put on a fantastic event. There was some worry about flooding in George Wyth Park before the race, but thankfully most of the water receded. It had been awhile since I last ran a 5K…

My splits for the day…

• Mile 1 – 6:26
• Mile 2 – 6:49
• Mile 3 – 6:15

Last week, I ran in the Austin Marathon and just now mustered up enough energy to write. My initial goal was 3:10 but I knew going into the race that it was a long shot.  My body has been tired/ sore lately and I was not feeling the usually pre-race energy. All in all, the marathon and extended stay in Austin was very enjoyable.

The first couple miles into the run consisted of hills followed by more hills. I even did my homework and checked out the elevation map before the race but was still surprised at how many up and downs on the route. By mile 8, I was having a hard time keeping my 7:14 pace. The next 5 miles must have been tough because I don’t really recall much about them. Usually this happens when I am concentrating on my form and focused on mile splits. Not really the best way to enjoy a new city and take in the atmosphere.

By mile 13, I knew it was time to either pick it up or slow down. I was either going to qualify for Boston or just finish the race. There was no point in killing my legs for another 3:11 finish. So I picked up the pace a tad for mile 14. Again, more hills. By the time I reached 15, I was exhausted. I stopped and grabbed some PowerAde to began walking. Although, I knew I wasn’t going to reach my ultimate goal, it wasn’t that big of a deal. Instead, I thought, let’s just keep going and see how much I can run to finish this thing out. Plus, only finishers got a shirt…”Anything for a t-shirt”

Miles 15-20 were hard, but I was able to regain my thoughts to keep pushing my legs. Everything hurt, from my heels to calf muscles to hip flexor, but the pain wasn’t unbearable and I was surprising myself with each mile. My splits slowed down to 8:30/ mile which felt super slow, but relative to my other marathons wasn’t that bad.  Around mile 23, I contemplated walking in hopes Michelle would catch up so we could finish together. I think this was my brain trying to trick me into walking. It almost worked to, until I realized I that would take more time and all I wanted was to sit down and eat some post race snacks. So I shuffled on to the finish 3 miles away and tried to enjoy the scenery along the way. Speaking of the setting, Austin is a beautiful city and the weather was perfect (sunny and 60). I couldn’t have asked for better marathon conditions.

Overall, my avg pace was 7:54/ mile. My fastest split was 6:51 (mile 5) and slowest was 9:06 (mile 23).

Some other notes from the race:

• Michelle now knows what it feels like to make frequent stops during a marathon
• Sarah talks Dale into running another 26.2 miles with her. I am wondering what will break first, Dale’s politeness or his body.
• Shelly sets a marathon PR w/her first one! Congratulations, especially considering signing up was not her idea. (I love Shelly’s recap too)
• Tim completes the race and still has enough energy to close down a sock hop later that night.

Hey all,

Michelle and I are taking part in the “Celebrate Life” Relay.

The Relay is a run across Iowa, from Council Bluffs to Davenport, to raise awareness of organ donation.

Details:

• During the relay, One person will be running at all times beginning Friday, Apr. 16th until we reach Davenport on Sunday.
• There are 54 Legs during the relay, Michelle and I will run 1 of the 54 legs
• Where: We start just west of Tiffin and finish downtown Tiffin
• How far: 3 miles
• When: Probably around 5:00am on Sunday Morning

Do you want to help us and be a “mile supporter”?

• Our goal is $150
• Any amount you want to donate is cool
• No min or max donation amount
• Feel free to forward on

If you can help out, Click Here to make your donation.

Thanks!

Michelle and I at the Finish

Last saturday, I ran the St. Jude Memphis Marathon.  It was the best marathon I have run but also the most disappointing.  I finished in 3:11:33 (7:19 pace) which is a PR but also just 34 seconds shy of qualifying for Boston.  It’s tough knowing I was so close but in reality, I am fortunate to get that time.  The pace was faster than what I should probably run based on my training and I definitely felt still feel it in my legs.

Michelle, on the other hand, is Boston bound with her PR!  She turned in a great time of 3:38:20 (3:40:59 to qualify).  Before the race, as usual, she was giving us the whole story of how her legs hurt and just had a goal of finishing.  We’re wise to that one now!  She’ll have to wait until next year to sign up so I should have more opportunities to shave off some time and join her at the start line.

The marathon was extremely well organized.  The finish inside the ballpark was perfect.  It offered ample stadium seating for spectators along with all the amenities for runners like restrooms, showers, bag check, and a post race hang out on the patio.  The route was very nice and the lack was hills was welcomed.  I especially enjoyed the jog through the St. Jude Children’s Research Hospital campus and the great support from the kids.  To top off the weekend, we replenished our bodies with an unnecessary amount of BBQ.  Jake, you can eat the leftovers I left in the fridge and thanks again for the southern hospitality.

Yesterday, I finally had a chance to run the Muddy Monster in Cedar Rapids.  The race is in it’s third year, which is incredible to think about considering how well organized and planned the event is.  The race director is does an outstanding job.

The first year of the race, I skeptical and watched my siblings run, last year the floods changed the location from Seminole Valley Park to Noelridge Park and took the “muddy” out of the monster.  So this year, I had to sign up for the 15K and give it a try.  The route featured Usher’s Ferry Historical Village, some traditional cross country on open grass and, of course, a mud filled trail.  I loved it all.  There’s something about running off-road that makes the challenge harder and more rewarding.  I also appreciated the Monsters along the course, heckling the runners.  Getting chased and yelled at by a monster is pretty good motivation to run fast.

Sarah and Dale at the Muddy Monster

The race was a milestone for Sarah and Dale, who ran to the start line and then did the 15K for a total of 15+ (hard and hilly) miles.  They are both training to run in Memphis with Michelle and I.  It was a good thing the race served hot dogs at the end to keep Dale from collapsing.

If you ever have the chance to run the Muddy Monster, I would recommend it.  Well, worth it!

My splits:
5K – 21:50
10K – 44:14
15K – 1:06:37