Monday, August 26, 2013

Race Result: 2013 Minneapolis Duathlon

Event: Minneapolis Duathlon
Date: Sunday, August 25, 2013
Location: MPLS MN
Hotel: Home, sweet home
Weather: 81F, winds at 16-17 MPH from SSW, heat index of 84 (humidity at 70%)
Official Results: Overall 2013 Text Results
Previous Personal Results: 2009 (35th out of 814; 1st in 45-49 AG out of 44)

Personal Results

Goal: Top 3 in AG
Overall: 27th (572 total); 1st in 50-54 AG (31 total)


I used the 910XT in a race for the first time. I attempted to use the multi-sport mode, but it ended up taking mile splits....which screwed up the separate event times. I'll have to read deeper into the manual to try and figure this out.

Direct Garmin Summary Link

Elevation and HR

First 5K splits

Second 5K Splits

Race Summary

I did this race just to get in a speed workout as I've only been seriously training the last few weeks ever since resigning from my job. My bike is still really slow, as shown in this race. Back in 2009 I averaged 22 MPH. Only was able to muster 20.5 on the same course this time around.

As in 2009, the race was chock full of newbies. There were hybrid bikes, mountain bikes, and even some single speed bikes. So I had made sure to sign-up in the elite wave so that I could start in Wave 1 and avoid the maddening bike traffic jams that would ensue by starting in a later wave.

This also had the added benefit of being ahead of the heat. As the race was called due to heat shortly after I finished. I had never heard of a 'wet bulb' temperature, but glad they were monitoring it. Speaks volumes for what I raced in and why times were slow. I felt worse on the 1st run than the second, actually.

"The wet bulb temperature at the finish line of the Minneapolis Duathlon reached 84 degrees. It is the policy of the Medical Director to call the run when the wet bulb temperature exceeds 79 degrees. For runner safety, the start of the second run was just halted. Duathletes will now receive their finisher medals at the end of the bike. Although this decision was difficult to make, it was made for the safety of the racers."

All-in-all, I was happy to have gotten in a good workout.

I really question some of the results. I listed myself as 27th, as there is no way that the person listed ahead of me could have a slower first run by 10-mins, a slower bike by 4-mins, yet still end up ahead of me in final time. That essentially means he ran his last 5K in 10-mins. Not. Humanely. Possible.

Run One (3.1 miles; Garmin said 3.03)
Goal: sub 6:30 pace
Time: 21:12 (6:50 per mile pace)

The course was long. My actual pace was much faster (see Garmin summary). By mile 2, I was already feeling the heat. Well, the humidity. Just was not able to sweat fast enough in order to cool. I was glad I had remembered the water bottle for the bike. Otherwise, I would have been screwed.

Transition One
Goal: 1:10
Time: 1:40

Sort of a long stretch from the timing mat to the bike corral, so I'm not worried about being over my goal.

Bike (15.9 miles)
Goal: 20.5 mph avg
Time: 46:29 (20.4 MPH Avg)

The bike was OK. What was most pleasing is that I did not cramp up in the calves. I was worried about this since I had not raced since May, and figured I'd be dehydrated enough to experience some cramps. But , I lucked out.

Transition Two
Goal: 1:10
Time: 2:23

Even longer than the first transition. Not sure I've ever run that far in my bike cleats. I was tempted to just stop running and take them off, but kept on trucking.

Run Two (3.1 miles; Garmin said 3.03)
Goal: sub 6:50 pace
Time: 21:42 (7:02 per mile pace)

The right hamstring was very tight and ready to cramp up as I began the run. By mile 1, I was able to open up a bit more. But I stayed within my limits as the heat was really starting up.

Next Race

September 14 - Park Tool "Fall Classic" Duathlon

On Deck

September 21 - Trees and Trails 5K

Saturday, August 17, 2013

Race Result: 2013 Wayzata Alumni Cross Country Race

Event: Wayzata Alumni Cross Country Race
Date: Saturday, August 17, 2013
Location: Wayzata High School
Hotel: Home, sweet home
Weather: 66F, wind at 7 MPH from the south
Official Results: Overall Results

Previous Results: First time at this event

Personal Result

Goal: Speed Workout
Official Result: 13:39 (6:49 per mile pace)
Overall: 77th (182 total)

Podium Boy Result

Last Year: 14:35 (107th out of 200)
Goal: Under 13:30
Official Result: 13:34 (6:47 per mile pace)
Overall: 72nd (182 total)


Direct Garmin Results Link




I made a big jump this past week. From 1984-1997 I worked retail pharmacy. If you count the years I spent working retail as a pharmacy intern whilst in college at North Dakota State University, I had spent 17 years in this particular chapter of my life.

In 1997, I started writing a new chapter when I landed a job with a pharmacy benefit management company. For the next 17 years, I applied my trade in an environment where I no longer needed to work nights, weekends, and holidays like I had while in retail. During this time, Podium Boy was born (April 2000) and I also started working from home part-time, and then finally was full-time from home for the last three years. This was greatly advantageous as any parent with a youngin' can attest to.

This past Friday was my last day with this company. The time had come for me to close that chapter and write the next one. One that hopefully take me through to retirement. And more importantly, leave a legacy, be more rewarding, and be much less stressful than the past employment.

I embark on this period of unemployment with a blank piece of paper, with no idea what career I might attempt to pursue. But to start with, I'm actually going to be a volunteer coach for the Wayzata Middle School cross country team. And first up was the annual Alumni race, pitting the current 7-12 grade class versus the past alumni, or parent of a current runner. Somehow, the alumni always manage to win. It was no different today.

Start of the Alumni Race

I ran this race with the sole purpose of being a rabbit and pace setter for Podium Boy. We planned to go out at about 6:30 or better pace and then hold it as best we could. There are two fairly significant, albeit short, climbs that really sap the legs.

I'm in the white cap, Podium Boy in blue shirt
We went through the first mile in 6:28 and I was really happy with our position and with how Podium Boy was responding to several mini-surges. Much of the course was on a single-track wood chip trail and often we'd have to surge past slower runners when the opportunity presented itself as the trail was lined by trees on either side.

The wood chip trail was nice on the old bones

Just a little over one mile in
We came to the last hill with about one-half mile to go. I was started to struggle and Podium Boy was laboring on the hill. However, upon cresting I told him to go if he had gas left and he went. This was very pleasing that he was able to pick up the pace after a climb this early in the season.

He opened up around 10-yards on me and maintained that going into the finish.

Podium Boy zooms for the finish line

Podium Boy beats me fair & square
It was a great day to be running cross country as the weather was ideal. And it was a great way to begin my new chapter in the book of life.

Next Race

August 25 - Minneapolis Duathlon

On Deck

September 14 - Park Tool "Fall Classic" Duathlon
September 21 - Trees and Trails 5K

Saturday, August 10, 2013

Race Result: 2013 Stockyard Days 5K

Event: Stockyard Days 5K & 10K
Date: Saturday, August 10, 2013
Location: Long Lake Regional Park, New Brighton MN
Hotel: Home, sweet home
Weather: 64F, wind at 0 MPH
Official Results: Overall and Age Group 5K, Overall and Age Group 10K
Previous Results: First time at this event

Personal Results

Goal: Speed Workout
Official Result: 19:54 (6:25 per mile pace)
Overall: 3rd (67 total); 1st in 50-59 AG (5 total)


Direct Garmin Link

The finishing kick was pleasing.


I hadn't raced since June 14th. Since then, my focus was and has been on Podium Boy. He was out at the Olympic Training Center in Colorado Springs for a week long Modern Pentathlon Development camp and the Youth Nationals event, where he picked up a silver medal.

Podium Boy fencing against Olympian Margaux Isaksen
Podium Boy being, well, Podium Boy
This has meant that I've had to put my own training on hold. And to be honest, there will be no triathlons for me in 2013. Maybe one more duathlon. But all I've had time for is running. So, I will be run focused for the foreseeable future. My parental duties come first, and I need to keep opening doors for my son. We expect to be back out at the OTC this October.

This little 5K was good for me for one reason: That I went under 20 minutes. I need to work hard to get back into the low 18's, where I should be. So, it was a first step to getting back into true running form.

Next Race

August 17 - Wayzayta Cross Country Alumni race. A fun event where past alumni, and parents, race against the boys of the current cross country team. I was unable to participate last year due to injury. But I plan to show the young lad that his old man still has little bit of speed left in him!

On Deck

September 21 - Trees and Trails 5K