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Tuesday, May 20, 2014

Aftermath and lessons learned - to keep going forward towards that horizon

“Set patterns, incapable of adaptability, of pliability, only offer a better cage. Truth is outside of all patterns.” Bruce LeeTao of Jeet Kune Do
Last week I ran the 10th Anniversary Fargo Marathon and I didn't reach the goal I set out for myself. Yes, I could have prepared better with more precision, but it is what it is and I ran as far and as fast as I can and I got the time circumstances gave me.

Now I can whine and complain about what happened, looking for fault in my training, preparation or any other outside or inside influence. But what's better, at least to me, is to take the time to feel sorry for yourself, then pick your sorry ass up and figure out how to do better.

So I took the following Tuesday and Thursday off to just basically recover and heal my body from all that running. I did a re-assessment on my body and found no real aches or pains so I came out of this race unscathed and my sister Connie, set me up for a re-match at the Twin Cities Marathon this coming October. I went back to City Park Runners store and joined the gang for the Saturday morning LSD. Aggie came early to pick me up in the morning and I, along with my Fargo running mates were greeted warmly with plenty of congratulations on the accomplishment. Osty was out at the cottage and he and his wife did a nice 5k run around the surrounding beach area. Red came by on his bike to ride alongside us runners and Aggie.

Erick gave me some sage advice on marathon preparation. And he gleamed that from reading my last entry on the race...it was because I applied Body Glide on my feet which caused a lot of slippage between my feet and the compression socks which then bunched up in between my toes which caused my feet to cramp which then caused me to slow down and drop off the course to make re-adjustments and then learn to get comfortable running sockless in my shoes...ugh. "Don't try ANYTHING new on race day" is what Erick told me and gave me that 'duh' look that I so deserved.

I didn't Body Glide my feet for the WPS 1/2 marathon...so why the hell now? No excuses as that was just plain idiocy on my part. This quote can pretty much sum up the folly of my ways. Oh to live and learn and dream and keep going again...

"All my days I have longed equally to travel the right road and to take my own errant path" Sigrid Undset

Monday, May 12, 2014

2014 Fargo Marathon race report - There is always Plan C...


So the Fargo Marathon just completed on Saturday which was cool as normally Marathons are run on Sundays but it was really convenient to take the day off from work on Friday and arrive Friday morning, get into your hotel, then check out the expo and get your bib then chill and prep for race day...race...party...sleep then drive back home in time for work on Monday. Or for the SMRT people, also take the Monday off for a nice full recovery.

I traveled with Osty and my sister Cherry to Fargo and we got our race kits along with Tyler and Aggie's as they would meet up with us later in the evening. And then I would then be in bed for 10ish to get ready for race morning.

Since this was the 10th year anniversary, the course was changed from last years (I did not race it) which started and ended at the Fargodome to the original start line at Main Ave. Bridge. The expo was small, not too much to write home about, although the race kit bag was really nice. They gave you the option to have 3 letters ironed onto your Under Armor bag for free. Osty picked SKO, Cherry CCC, I chose ZEN and for Aggie...since she and Tyler weren't there for their bag pick up we chose SXY and RED respectively.


Ok...Race day...woke up at 3AM because I had to pick up Cherry at her hotel which was about 5 mins away and bring her back to mine then we would all leave together. I pretty much wore the exact race kit I wore the past Sunday for the WPS half marathon with the exception of not wearing my Icebreaker merino wool baselayer. Breakfast, hydration and stretching was all the same for the past 4 days leading up to race day so there was no deviation in my planning.

Weather was +6C and clear sky. Barry, Osty, Tyler, Aggie, Cherry and myself took the bus shuttle together. We got dropped off into an unknown part of town, and had to walk a mile to the Athlete's village as the bus driver didn't know where the start line was. I had a Canada rain poncho on to keep me warm, and Osty and  I did our CPR marathon clinic warm ups and ambled up to the 9:00 - 10:00 mile corral and waited it out.

 

After the national anthem, we get ready to go...The first mile is just an influx of humanity moving forward. I had a pretty decent pace going at 9:47min/mile and as the crowds started to thin out I was able to keep it going to 9:00 min/mile and go into cruise control as I knew this was a long race and I've been studying the map and saw the youtube video of the course so I just let my body dictate my pace and let everything flow. My plan was if I can get to the half way mark under 2 hours, and keep my wits about me, I should have a good chance for a sub 4hour race. Osty and I were pretty much in eyesight of each other but I lost him after mile 3 or 4. I was sure he sped up ahead of me and I just focused on what my legs were telling me and kept things going at an even pace. I heard my name called around mile 7 and I look and see its TYLER! He was alone and running and I was happy to see him, but the poor guy has been injured the past month and he wasn't fully healed. I was looking for Osty but thought he was way ahead of me. I kept my focus going and I had mental images of me running with the elites and thought about my stride and when I knew I had my glutes firing up the kinetic chain, I knew everything was feeling good and right and it just felt like my day.

When both my feet are in mid-air I knew I had my stride firing.
The weather started off perfect at +6, but around 9:30am, it really started to get hot. Everyone was feeling the heat and I could tell I was starting to slow down a bit, but I heard my named called again. And this time it was Connie, my sister who drove in from St. Paul MN, to cheer all of us on. She kept screaming my name, "Ruben! Go Ruben! You look great, you're looking strong!!!" And I was feeling strong, this was around mile 11 and I just ran underneath 2 underpasses with the last one with a bit of a steep incline. Because I was averaging 8:55 min/mile to 9:17 min/mile, I knew I had to pick it up a little bit and get re-focused. I was being a bit of a dick on the course as I wouldn't slap any kids hands as they held them out. It was one reason I wore sunglasses as you can't see my eyes and was hopefully void of any emotion showing. Albeit, hearing Con cheer me on, brought a lot of emotion in me. But the heat was suddenly starting to get to me. I was drinking water, through the whole course but then decided to go with water then powerade for the electrolytes. As I suddenly realized that I wasn't sweating anymore and this was just before the 1/2 marathon mark. (Which made me think I wasn't hydrated as I thought I was)

When I finally passed the 1/2 marker I checked my watched and discovered that I just got under the 2hrs...I knew I wasn't going to get a 3:50 time as I knew I didn't yet have the training, physically to speed up enough to start negative splitting. I went under another underpass with not a very steep grade so it wasn't that bad, and the way I was attacking the hills was to drop my arms, lean a bit to save my strength. But I knew something was wrong about mile 14. There was that burning feeling under both my feet. I liberally applied half a stick of body glide on them early morning but that itchy burning feeling was at first a minor irritation and as I was rounding the corner into mile 15, it was getting unbearable. Both my feet cramped up and I was in literal pain. I actually stopped (which pissed me off) then I dropped on the grass and fell on my back as I was trying to rip my socks off my legs. 

Mile 15 was also the medical drop off marker and I had medical crew come rushing to my aid. They asked if I was alright, I told them I was and was just trying to take my socks off. I asked if they could help me, and the medic whips out surgical scissors and I quickly told him "NO! Please just help me pull them off." So with the help of the medic, he was able to pull both socks off and then I slipped my bare feet into my Hoka's and then asked him if he could pull my lock laces for me as I was a little cramped up from lying on my back with my feet in the air (I'm sure it looked ridiculous). And as he got the tension right, I locked them up and he helped me up and then asked me one more time if I wanted off the course. I declined the offer and just started to pick up whatever pace I was able to run as my swollen feet were just getting comfortable in the Hoka's. 

Of course by this time I lost a lot of time and was already if "F' it Mode" I knew I wasn't going to sub 4hr or even get close to a 4:15. I just resigned myself to finish, then it suddenly became a LONG course. I guess, when your mind and focus are shot, and the heat bearing down on you, you've mentally given up and are just in 'finish' mode. Between miles 18 to 24, was very hard. It suddenly wasn't fun and every step was becoming a bit of a struggle. My feet were rubbing in my shoes as I've never gone barefoot in these Hoka's before and it was rubbing on the top of my right big toe pretty much through the rest of the race. I was wasting a lot of energy focusing on trying not to feel the pain, and when I crossed the overpass onto the last mile, everything was hurting, especially my ego as I thought I prepared so well for this race. All that training over the winter culminated in this moment and I thought I had it and it was all there and it slipped away.

By mile 26, you turned a corner and you can hear the finishers cheering everyone on. I dialed onto a mark who was about 100m ahead of me and I could tell he was going for a strong finish and stopped feeling sorry for myself and told myself that whatever I had left, it had to be left on this last stretch of the course. I told myself to bring up the images of me running with the elites and finish strong. I passed by that mark and as I rounded the corned, I heard my name being said by the announcer "Ruben Cervantes of Winnipeg." I crossed the finish line, raised my hands in the little victory of 4:37:41. 

Then I heard my named being shouted again...I turn around, and again it's my sister Connie cheering me on...and I started to cry...ball like a baby cry. (srsly wtf?) I cried because of the disappointment and how much it sucked. I cried because I knew Cherry and her believed in me and most of all I believed in myself and I let myself down...I also think I cried because the product in my hair didn't hold too well in the heat...I'm sure I cried because of that.

Dejection personified :)
But there was Con who reached over the rail to hug me, I sniffled into her shoulder and she told me I did well and to get my medal, recover and to come back and look out for the others to finish up. After getting my medal, bundling up in the recovery jacket they were giving out and drinking 4 chocolate milks, 3 danishes and a bananna, I got to see Osty, Tyler and Aggie cross the finish line. Then Con and I waited for Cher.

It was about 2 PM in the afternoon on the course and it was over 5:30 hrs into the race. I decided to walk back to the last mile and wait at the last turn to see her come in. I had to admit I was getting nervous wondering if she dropped out of the race...but I knew in my heart that she wouldn't quit and as I was looking down the street I could see blue shirt and long hair flowing. I got up and ran along side her for the last mile, as we were nearing the corner she kept asking me where the finish line was. I told Cher it wasn't far now and as we rounded the corner I told her "Now is the time to give it all." And she ran and I stopped and watch her cross the finish line and her victory became so much more for me because what she did personified what a true Cervantes was.

So after the race, my sister Con drove us back to the hotel, I lay in a fetal position for 10 minutes then showered up and got ready as Osty, Tyler, Aggie, and my sisters met up with Coach Dan, Haidee, Becky, Barry and Sarah along with some other runners for a post race dinner and celebration. Again, another learning experience with the marathon, but more importantly about myself and the people who believe in me.

...and believed in me enough to have my sister Connie sign me up to run the Medtronic Twin Cities Marathon in October. This one I'm looking forward to as, I'm going back to the race that started it all for me...but I just need to not run for a week so I can catch my breath, literally and figuratively.


Monday, May 5, 2014

Week 13 CPR Marathon Training...tapering and the horses it rode in on.


We really didn't get them April showers...if followed by clumps of snow, is considered showers...ugh. But April has come and gone and May springs about a new hope as for a lot of my CPR clinic brethren are in the apex of their marathon training and preparation. The Fargo, ND marathon is coming on May 10, 2014. I'm in the tapering portion which wikipedia says:

In the context of sports, tapering refers to the practice of reducing exercise in the days just before an important competition.[1] Tapering is customary in many endurance sports, such as themarathon, athletics and swimming. For many athletes, a significant period of tapering is essential for optimal performance. The tapering period frequently lasts as much as a week or more.
Oh that's precious....

Week 13 CPR 5k Time Trials

April 29, 2014
Week 1 class 1 was a 5k time trial which we did in a deep freeze and sheets of ice. This day was +12C and on dry pavement. The one thing coach Dan wanted us to do was write down what we think our time would be for this time trial. My week 1 time was 24:21, Osty was ribbing me throughout the day encouraging me to go for a 19 minute 5k. Plenty of eye-rolls later, I wrote down 21 mins, as I know I realistically don't have a 19 minute 5k in me yet. 

Split
Time
Distance
Avg Pace
Summary22:51.04.804:46
14:20.31.004:20
24:38.81.004:39
35:05.31.005:05
45:00.01.005:00
53:45.80.814:39
The big almost...damn...big mistake was running way too fast at the start. I was about 100m with Yves then he took off and then coach Dan, Travis and Barry just blew by me and I knew I over did it when I checked the first split. At the 3km split I could literally hear Tracy and Becky right on my tail with Erick. This was around the Zoo parking lot and as I was trying to muster up some courage...the most dreadful thing I can hear was said upon me...and by Tracy of all people..."Hey my dear friend..." and then gone...I was literally watching Tracy, Becky and Erick pull away from me. I wasn't upset...more that deflated feeling when you know you started off way too fast and you don't want to use the after burners to catch them in the middle of a race when you still have 2 more kilometers.

It was when we got to the Formal Gardens that I was able to get my shit together and put up a good fight. I was trying to close the gap with Becky but she was just too fast and it was her day. I ended up with 22:51 and it was very humbling but overall I was happy that I did at least improve from week 1...and I should be tapering...

Week 13 CPR Tempo

May 1, 2014
Nothing really special about this run. (I lied...every run is kinda special...) A little bit of a tune up before the WPS Half Marathon & Relay. I had the pleasure of running with Tracy, Lori, Joshua, Dr. Phil and Doug on this run as they are fast. With the spring thaw we decided to run our summer 10k route through the Assiniboine forest. Osty was running alongside me but then had to drop when we were running by the golf course. He's been feeling shin splints and wanted to let himself heal before the marathon. I commend him for listening to his body as I know he's got this iron will that would get him through a full marathon...I've witnessed it.

Split
Time
Distance
Avg Pace
Summary50:12.09.865:06
15:38.41.005:38
25:19.11.005:19
35:21.41.005:21
45:15.51.005:15
55:07.41.005:07
64:56.71.004:57
74:54.31.004:54
84:55.01.004:55
94:38.51.004:39
104:04.80.864:44

At the 5km turn I noticed that Tracy started picking up the pace. Then Lori decides to join in the fun...this was heading back through the golf course. Doug, Lori, Tracy and Dr. Phil decided to turn it on once we got to the park on our way to the Formal Gardens and that competitive fever took over me and it took a lot of mental arguing to keep myself in check because I knew I only had enough afterburner for the last kilometer which is just the end of the Formal Gardens loop to the bridge. I just needed to keep myself up within striking distance of Tracy as when we rounded the corner I think everyone was starting to get into that last push.

This is where I can attest A LOT of the speed training our clinic has done shines. I've been practicing that kilometer kick for the past 2 months and lengthening it a bit at a time. This was something I gleamed from Erick whenever we did the tempo runs, he always knew where the last kilometer was and he'd look back at us and say "Lets take it home!" and he'd push. With the interval work we've been doing, I would take those feelings and emotions of pushing and transfer it to the tempo run and sometimes the LSD's. And the more I practiced it, I'd lengthen the distance a bit more. 

As Tracy and Lori were exiting the loop, I attacked. I gave the kick and went for it. I can hear Doug saying "Must be those Hoka's" and I smiled. I felt great just giving it and I can sense Tracy going in for the kill and it was such a rush when you know you got this and there's nothing anyone else can do. It was a small victory in my mind, not because I 'beat' everyone but it proved to me that after a year I can keep up with the CPR Thursday regular group and I was able to manage my energy and reel in those anxious feelings of wanting to take off for the sake of taking off...and I should be tapering.

But wait! There's more....you know about tapering and how you should REDUCE exercise in the days before a big event? About that...

2014 Winnipeg Police Services Half Marathon - Race Report

May the 4th be with you...

I have only run this race once before and that was last year. I came into this 2014 season with the goal of doing the City Park Runners marathon and half marathon clinic to train for the Fargo full marathon. But the Winnipeg Police Services Half Marathon event and what it represents is something I believe in, as I have known many people who have succumbed to cancer and every little bit of support counts. Tapering is the least of my worries.

As the Fargo marathon is six days after this one, and there is always that risk of injury...I came into this race thinking of it as a dress rehearsal for the full in Fargo. I had a couple of goals, and that was pace and energy management, learning how to drink on the rum run and eat gummis while I'm in race mode. I told Osty that at any sign of trouble...like muscle cramping, I'd jump off the course and carry on to run another day.

I was in wave 1 start for 8:00 am. And I walked with Erick and Roberto over the bridge from CPR to the start line. I went in the 2:00 corral as I didn't want to get into the flurry of the faster corrals which Erick, Ted, Tracy, Joshua, coach Dan, Travis, Roberto and Yves stationed themselves in.

Photo courtesy of Judy Otto
Hmm...the people I remember seeing in my wave: Sara, Trish, my buddy Agata (the Polish sensation)...Barb and Rhonda doing the relay, Janet...

And the Police sirens go off. I can't say I've raced a lot, this will be my 5th half marathon and you start to learn from past experiences. And this one was that emotional surge at the start line and being surrounded by all these people, its easy to start picking up the pace and finding yourself running faster than you're normally used too and fading out when you least expect it, as I've experienced that a couple of times.

The first mile felt just right, but I had to pee...dammit. I know I had the advantage of months of training, while I know many around me haven't put in the mileage as me and my training partners have. The other advantage I had was the first 5 miles were in very familiar territory. Running down Wellington was like having home field advantage. I knew where the inclines and declines were and you get a good feel for a course after putting in many miles. I didn't take the first water station at mile 2 as I've trained to run 6km (3mi) without water, so why start now? And the course had aid stations roughly every mile after (best to check before your race). I got to see Dr. Phil and Lori cheering all the runners on at the Wellington turn off which we head back into Sir John Franklin Park over the bridge by the cementary on Wolseley avenue. It was at that aid station I took water and then stopped to see if the porta potty was free (it wasn't) which cost me about 10 seconds, so I carried on and kept my pace even.

The way I was thinking of doing the aid stations was water then gatorade and then alternate and carry on until mile 10. As I approached the aid station, I would call out what I wanted so the volunteer would hold out the right cup to me, thank them, garbage it (as I didn't want to be a dick about chucking the cup) and carry on. Drinking on the run is kind of an art in itself, and when I got to my second aid station I called out for gatorade and it was a bit over-filled. What I would do is crush the cup so the lip corners and I'd sip a little of a mouthful and swallow and then drink a bit more, trying not to get it all spilled on me.

It was on Parkside Drive where I found an empty porta potty and just did my business. It cost me another 20 seconds (yea it was a fast drain) but I wanted to be comfortable in this race and having to hold my pee was kind of bothersome and like I said, I wasn't stressing over the run. I was actually enjoying it.

The crowd was great on Portage Avenue, especially when you cross by the entrance of Assiniboine park. I was still going strong at the 6.5 mile mark and I didn't realize it until I saw the picture, but I was running alongside Art, who had bib number 1 which I thought was really cool...in a nerdy, running kind of way.

Photo courtesy Kevin Kowalchuk

The only thoughts that were going through my mind was a Beatles song "What You're Doing" that had a catchy melody and let my glutes start the kinetic chain that would get me through a deceptively long stretch of Portage to Olive street then to Moray where I came upon a runner who looked like he was struggling. I asked him if he was okay, and he told me his muscles were cramping up since mile 3...ouch. I offered him my gummis and told him he's probably got no glycogen in his system I thought maybe it's time for me to take some and just keep them in the side of my mouth and take water from here on out. I suggested to the gentleman to not eat and swallow them and to just let them melt in his mouth as I didn't want the guy to get sick. He thanked me and I carried on.

Last year the infamous 9 mile turn was horrible for me...I thought I was literally going to puke. This year, I was met with a bunch of Filipino volunteers handing out at the aid station. I used what little Tagalog I knew asking for water (tubig) and they responded in kind Mabuhay which literally means live. I was feeling good, my pacing was good (8:43/mi) and I was able to run the inclines with little difficulty. As I was heading back over the Moray bridge into Westwood, I still had the gummis in my mouth, and I found myself alone. I saw the mark that I was looking for...(guy in yellow shirt, red hat and black shorts) who was about 100m ahead of me, when another runner came ambling up besides me...I looked at him, smiled and asked him if he was following me...guy was all "what?" I asked if he was following me, because I have no idea where I'm going...and he burst out laughing! We ran for another half mile before he trailed off...but my mark was still ahead of me.

After the 10th mile, it was when I started to get serious. My mark was still ahead of me, and I did a systems and diagnostics check on myself and found I was still in the green. Someone on the course was handing out orange slices so I spit out my gummis and took one (maybe a bad idea..) and had my last water. I came over the park bridge on Assiniboine crescent and into the mile 11 marker, I was met with Becky a fellow clinic runner! Her smile totally made my day and I told myself that now was the time to go...

Photo courtsey of Judy Otto
When I got onto the last mile on Portage Avenue I thought back to all of the training runs I've done. All of the cold winters when it would have been better to stay in bed but I got up and ran...my talks with coach Dan, Erick, Osty, Tyler, watching ALL of my clinic friends run and them cheering me on during our interval training, I thought about my aunt, Tita Norming who died from cancer, and one of my best friends Marina Vitelli who died from cancer to the liver before her 40th...and suddenly the running didn't matter. What mattered was the belief people had in me and the honor of knowing such great people who have passed before their time. My mark was now 50m ahead of me...and I was suddenly passing about 20 runners that was between me and my mark. And when I got to Assiniboine park, I heard my name being shouted, RUBEN! I didn't want to turn my head as I found the stride I wanted...I was thinking of Meb and the video of his pacing and cadence and I was passing runners and chasing. My mark was now over the bridge and I could hear the course marshal saying "You did it! Just over the bridge and you're home!" But my mark was now 20m ahead and I knew I couldn't catch him...but what the hell...I knew in my heart of hearts I was giving it everything. I could have turned it on earlier...but it is what it is...but what was even better than being able to catch my mark was seeing my daughter Mackenzie waiting for me at the finish line...yep...And I was tapering.
After the race, and eating pancakes and taking a long hot shower and a nap...I ate McDonalds number 3 combo (Quarter Pounder BLT combo) and hung out with my girls. Did some foam rolling went bed early and finally started my taper...

...next up Fargo.

WPS Half Marathon Mile splits:
Split
Time
Distance
Avg Pace
Summary1:52:48.013.178:34
19:24.71.009:25
28:45.81.008:46
38:31.31.008:31
48:42.21.008:42
58:38.81.008:39
68:35.91.008:36
78:26.31.008:26
88:43.91.008:44
98:43.11.008:43
108:35.21.008:35
118:35.51.008:35
128:23.81.008:24
137:28.91.007:29
141:13.00.177:05