Race Report: Woodside King's Mountain Half Marathon

This past Saturday, the skies cleared up long enough here in the Bay Area for me to run the EnviroSports Woodside Kings Mountain Half Marathon without wearing a rain jacket.

My official finish time was 2:10:16, which I'm rather pleased about. Why? Just look at the elevation profile to the right (graphic links to my motionbased entry). Yes, that's just shy of 3400 feet of elevation gain over the course of the race.

In addition to this being just my second half marathon, it was my first true trail run, so the sweat (and tears) I shed completing the race were well expended.

I have to hand it to the EnviroSports crew, too, for putting on such a fun race. There were just 183 of us running the half marathon (and another couple hundred there to do the 5-miler), and it seemed much more like an intimate jog through Huddart Park than some big organized race.

The trail was very well marked to the top of the hill and back, and given all the rain we've gotten recently, I was surprised there was but a single stretch of shoe-sucking mud on the whole course. The fact it was just a couple hundred yards shy of the turnaround didn't help much, but you take what you get, no?

Truth be told, I walked more than I wanted to on the way up the hill. But I was proud at how much I ran up that same incline. See, I'd spent the week prior doing nothing but coping my way through recovering from a cold, so the fact that I was out in the wind and cool and wet was a victory in and of itself.

The course wasn't a true half marathon in length (more like 12.6 miles) and the canopy of trees meant my GPS signal was weak throughout and throwing off bad data. But I rather enjoyed having to pay close attention to where my feet were landing and taking a few moments here and there to enjoy the nature around me. With so few people on the course, I spent much of the run down the hill with only one other person in sight. Now that's my idea of a fun run.

Next up: vascular surgery on my left calf (see prior post on my varicose veins) and a week of recovery before hopping right back on the training wagon. After all, I've got a practice Wildflower olympic tri to run in a month. Wish me (and the surgeon) luck!

I'm doing the 2009 Escape from Alcatraz!

Got a wonderful email this morning:

Dear THOMAS,

Congratulations on securing an entry into the 2009 Escape from Alcatraz. If you accept the challenge On June 14, you will get to jump off a perfectly good boat into the frigid water of the San Francisco Bay, swim with 2000 of your best friends from Alcatraz to Little Marina Green. You will climb out of the water and run (with or without shoes) one half mile to the transition area, jump on your bike and ride 18 miles (most people say that it is all up hill) and then run 8 miles under the Golden Gate Bridge, through the sands of Baker Beach, up the infamous sand ladder and back to Marina Green to the finish line. What a great way to spend the day!

Whew, I didn't think I was going to make the cut this time around. Have gotten messages from a bunch of folks telling me to prepare for an epic race.

See the rest of the lottery winners on the Escape from Alcatraz lottery winner page.

I think this'll be a great warmup race on my way to the Vineman 70.3 in July!

training, not blogging

Wow, where has the last month gone?

Thankfully, I've been doing a lot more training than blogging about it this year, thanks to the Silicon Valley Triathlon Club.

Over the last two weeks alone, I've been on a 45 mile bike ride (including a 1400 foot climb up Old La Honda Road), done a 12-mile run, an 11-mile run and then an Olympic-distance brick (almost) of 25 mile ride/5 mile run. And I'm feeling good about it, too.

My next event is the Woodside Kings Mountain half marathon on Feb 28 which should be a challenge considering there's 1500 feet of climbing up the hill to get to the half-way point of the race.

While a year ago I'd have denied my ability to do a half marathon on such short notice (I only signed up a ten days ago), let alone one with that much climbing, I'm already in good enough shape and running far enough on my long runs to easily complete this.

Besides, I'll be having surgery on my calf just five days later. But that's another post entirely...

should you exercise with a cold, redux

Last winter, as I was training for my first triathlon, I got a cold and wondered if it was smart to exercise while sick. At first, my web research said no, so I laid off. Then I got sick again and did more research and found evidence that said yes.

Specifically, it was Joe Friel's "neck check" to help decide to train while sick or not:

If you have above-the-neck symptoms, such as a runny nose or scratchy throat, start your workout, but reduce the intensity and duration. you may begin to feel better once you're warmend up, but if not, stop. If the symptoms are below the neck -- such as a sore throat, chest cold, chills, coughing up matter, achy muscles, or a fever -- don't even start. These are often the symptoms of a virus. Exercising will make it worse.

Now, Gina Kolata writes in the the NYTimes Personal Best section that studies have shown that exercise actually helps you down the road to recovery. Based on the results, this winter I'll keep pushing through when feeling ill (within reason).

Back to the proof: the decade-old studies asked two questions, 1) does a cold affect your ability to exercise, and 2) Does exercising when you have a cold affect your symptoms and recovery time?

Regarding one's ability to exercise:

At the start of the study, the investigators tested all of the subjects, assessing their lung functions and exercise capacity. Then a cold virus was dropped into the noses of 45 of the subjects, and all caught head colds. Two days later, when their cold symptoms were at their worst, the subjects exercised by running on treadmills at moderate and intense levels. The researchers reported that having a cold had no effect on either lung function or exercise capacity.

“I was surprised their lung function wasn’t impaired,” Dr. Kaminsky said. “I was surprised their overall exercise performance wasn’t impaired, even though they were reporting feeling fatigued.”

And in response to how exercise affects recovery time:

The investigators found no difference in symptoms between the group that exercised and the one that rested. And there was no difference in the time it took to recover from the colds. But when the exercisers assessed their symptoms, Dr. Kaminsky said, “people said they felt O.K. and, in some cases, they actually felt better.”

So, if you feel a cold coming on, do the neck check and keep going if it's all in your head. As Kolata points out at the end of her article, "too often taking time off because of a cold is the start of falling away from the program entirely."

vascular surgeon says remove varicose veins

Last July, I went to my primary care physician to ask about the varicose veins that are popping out all over my left calf (seen clearly in this picture to the right). I was concerned they might be affecting my training and leading to the calf cramping earlier than it should (or worse: creating a clot that would break free and do some damage).

My insurance company wouldn't pay for a vascular surgeon back then, but since they've gotten worse, I finally got the referral to Dr. Singh yesterday to have a look-see.

As suspected, he said I have a text-book case of superficial varicose veins where the valves are just continuing to fail further and further down the vein network away from the original injury (behind my knee).

His concern is that during races and hard training, the combination of dehydration and the field of failed valves will be a breeding ground for blood clots, so the best course of action is to remove them.

The best news? It's an out-patient procedure that takes about an hour. Up until the surgery, I can train as normal and within a week of the procedure, I'll be able to be back training at normal intensity.

Details of the procedure to come in a future post (tales of phlebectomy and vein stripping and cauterization, oh my). Next stop: the ultrasound to identify the location of the "last good valve" is on January 9.

Personal goals for 2009

This is what I'll accomplish by the end of the 2009 season:

1. Finish my first Ironman 70.3 (Vineman 70.3)
2. Finish my first marathon in under four hours (Silicon Valley Marathon)
3. Improve my 10K PR to <47 minutes (is now at 51:53) (various)

Now to put together the training program to make it happen.

Stay tuned!

prepping for 2009 race season

Although I haven't been blogging it, I've been busy getting ready for the 2009 race season over the last few weeks.

Since my last race, I've accomplished the following:

• participated in the weekly Silicon Valley Triathlon Club track workouts at De Anza College (Tuesday nights at 6:30 if you'd like to try one) to work on my running speed
• Joined the USA Triathlon club. I figure I'll make the money back on race entry savings... am already half way there because I...
  
• Signed up for two "highlight" triathlons: 2009 Vineman 70.3 and 2009 Wildflower Olympic
• Worked with my good friend Thom and Neil to come up with a comprehensive list of over 40 potential running races/triathlons/centuries/swims to do in 2009 (we won't do all, just the ones that make sense)
• Finally got a referral to a vascular surgeon to get the varicose veins in my left calf examined. I found as the season went on, my left calf was the first to cramp and I'm hoping we can do something about it that won't sideline me too long. Appointment is Dec 19. Keep your fingers crossed for me
  
• Got my Felt Z35 professionally fitted to me (wow!) AND gotten a serious bug to get a mountain bike so I can take advantage of all the non-paved roads around here for cross-training

Lots more to do. I'm taking it easy with just a couple workouts a week through Christmas and then I'll ratchet things back up again to hit my goals for 2009 (coming in my next post).

The best thing? I'm still having fun with all this, and I really like being in shape like I am.