Thursday, January 23, 2014

Tinker Bell Half Marathon 2014 - one for the books!

Have you ever gone to bed at 11:00pm knowing that you have to wake up at 2:30am? I'm sure at one point or time in our lives that time has come along, can't sleep, too busy thinking about the next day and the adventure ahead. For me that happened on January 18th and 19th. Now if you look at your calendar you may notice that those are weekends, who in the hell wakes up at 2:30am on purpose on a Sunday. Whoever does that should get checked into a mental institution. The reason? This was all for the Tinker Bell Disneyland Half Marathon, and I wore giant purple wings that were obvious to everyone. Had several photos of me taken by the official photographers.

I'll give Disney Credit where it's due, they know how to put on a race! The marathon had about 15,000 people register and about 13,000 finishers, making this one of the biggest races I've been apart of. Of the 15,000 people who raced, less then 2000 were men. and the rest were women. The race course was relatively flat and ran through Disneyland and California Adventure the course map can be viewed here -- runinfinity.com/wp-content/uploads/2012/01/Tinker_Bell_Half_Marathon_coursemap.jpg  -- It was amazing, cast members were out in full costume, music blasting, fireworks at the start. I've never been so excited to run a race.

The race started at 5am, and it took about 11 minutes from the time of the gun for me to get to the start line, there were that many people. I had to zig and zag around all the fatties who wanted to stop and take pictures -- what the hell people, this is a run, not a casual stroll in the park. Miles 2 through 6 were all inside the park, and running through that almost powers you through, pushing and inspiring to give your all.

After the 10k mark (just under halfway at 6.22 miles) I hit a time of 52:09, and I realized I was quickly on my way to finishing my first half marathon under 2:00 hours. Disney, behind the high and mighty power it is and controlling practically half the free world, had several different school bands and cheerleads and thousands of spectators to cheer you on as you ran around the streets of Anaheim. The coolest part was the "Red Hat Society" that was there to support just before the 10k mark. They lined about 1/2 a mile and were cheering loudly, it was impressive to see how many of them came out to support runners so early on a Sunday Morning.

Pushing Down an energy gel to retain substance in my body I pushed forward. Determined to slay the beast that was my 2 hour goal. Then it came, the part I dreaded, the last 7 miles. After averaging the first 10k at a pace of 8minutes 23seconds, I bit down and decided I wanted to keep that pace. Then I found it, my new motivation. A guy who had been running in front of me for the last mile, only a few feet ahead of me, I wasn't going to let him leave me.

After battling this guy for a couple miles, each of us leading the other, we found ourselves next to each other, then we started chatting, turns out, he was using me as motivation to keep the same pace. That felt great, we both had similar goals, don't let the other one ditch us. Then came the 15k (9.32mile) mark, and I had a time of 1hr 18m 17 seconds, still had that 8:23 pace. I could feel it, less than 4 miles to go and over 40 minutes to do it in, I had the two hour mark in the bag, IN THE BAG!!!!

Then in my head something happened, math happened.. who does math during a race that you're trying to set a Personal Best in, apparently I do, seriously, most people don't do this. Here's the logic…. and try to follow what I was thinking, because sure as hell know I had no idea what I was thinking..

Hey Steven
Yes Brain
You know how you really want to finish under two hours?
Yeah, I would be stoked
You know what's better than two hours?
No, what?
One hour and 50 minutes
Wait… what…how… that's impossible.. get outta here, two hours is fine
No, no, no, no, here me out, we're right there, on the cusp of it. we just need to pick up the pace
Pick..up..the..pace. Yeah, get outta here brain..
All you have to do is average 8minutes 23seconds a mile and we'll do it, but since you've had to zig zag around fat people in the beginning you're distance is off and we have to pick it up
I. am. not. listening.
We can do, let's try to get the pace to around 8minutes a mile for a bit.
it's a small world after all, it's a small world after all…
That won't work, I control the legs, and here we go!
FUUUUUUUUUUUUUUUUUUUUU.. okay, lets do it! 1:50.. 1:50.. 1:50..

So, I know that won't make sense, but imagine me, running my friggin heart out, and just realizing I can hit my goal time, then I have an internal struggle to pick up the pace and drop 10 minutes off that.. oh and for the record, the red is what my brain is saying, the blue is what my body is saying. But away we went, and the miles ticked by..

Mile 10 timed in at a pace of 8minutes 10seconds
Mile 11 was done at 8minutes 11seconds
Mile 12 ticked by at 8minutes 17seconds

No way, I was actually picking up the pace, 1:50 was a real possibility, but how would the last 1.1 miles suit me? At the start at mile 13 over an 1hour 40minutes, I had 10 minutes to put up, let's see how the legs do. Mile 13 seemed to go on forever, every turn I hoped to see the finish line. then there it was, finally, the Mile 13 marker. I had put up a 7minute 53second mile for the 13th and final mile of the race. Now all that was left was a point 1, and here we go, I shot outta there like a cannon, going for the finish, going for the 1:50, knowing I had it, knowing it would be close.

Crossed the finish line, stopped my watch, and couldn't stand to look at it, I didn't want the news, I had I done it? I knew I broke two hours, that was obvious, but did I break 1:50, had i really taken 14 minutes off my previous record that I set only 2 weeks prior. Then I saw it:

01:49:27  ONE HOUR FOURTY-NINE MINUTES TWENTY-SEVEN SECONDS

All I can say it, HELL FUCKING YEAH, pardon my french, my parents raised me better then that.

Now you may ask, what's next in your crazy running life.. Well, I've got a full marathon on Feb. 2nd. Starting time is at 6am I believe, may be 6:30am I haven't looked yet. Be on the lookout for my live tracker email. So grab yourself a coffee, sit yourself down in front of the computer for four hours and watch as a little dot that represents me blips across your screen.



If you're curious about seeing more you can look up more by using the following steps:
    1. go to www.marathonfoto.com
    2. Last Name: Burkett
    3. Bib Number 3621
    4. Race: Tinker Bell Half Marathon 2014
There are about 27 photos of me.

Saturday, January 18, 2014

Half Marathon / Marathon Prerace Checklist

I  always find myself nervously reviewing the day before any race so I can make sure that I didn't forget anything.

Here are the items that I need in order to have a successful race. Maybe you need more or maybe you need less but feel free to use this as a guide.


Half Marathon / Marathon PreRace Checklist:
Shoes
Running Socks
Compression Shorts (under garment)
Body Glide (petroleum jelly)
Shorts/Pants
Shirt
Hat, visor, headband
Sunglasses
MP3 Player
GPS Tracker
Heart Rate Monitor
Trashbag Jacket (for the startline)
Headphones
Hydration packet or fuel belt
Energy Gel(1 ounce/hour)
Ibuprofen
Preworkout
Protein
Race Bib
Timing Chip
Safety Pins
Extra change of clothes for after the race
Toilet Paper

Thursday, January 16, 2014

Zen and the Art of Triathlon

I listen to Brett Blankner's Podcast every week for inspiration and updates on what is going on in the Triathlon and Endurance sports world! If you are just getting into the sport you definitely have to check it out.

His podcast is chalked full of nutrition tips and real world experience that has helped me learn a lot!

Check out his Website: http://www.zentriathlon.com

Check out the Podcast:
https://itunes.apple.com/us/podcast/zen-and-the-art-of-triathlon/id76096322?mt=2

He's the real deal too!

Tuesday, January 14, 2014

Ironman 70.3 Training Schedule



Variety is overrated in triathlon training. It’s certainly important, but coaches often make it out to be more important than repetition when the opposite is true. There are only a handful of workout types that you need to include in your training program. You can practice these basic types of workouts in all kinds of different ways, and doing so may make the training process more interesting for you, but there is no particular physiological advantage of complex training compared to basic training.
I favor simple training plans for a few reasons. First, I find them to be less mentally stressful than complex training plans. Why make your training so complex that it is unnecessarily mentally taxing in addition to being necessarily physically taxing? Second, the results of a very basic, and highly repetitive, training plan are predictable, and predictability of effects is a major virtue in a training plan. You want to know exactly what you’re going to get out of it. When your workouts are always familiar, there’s little mystery about what they will do for you. Finally, it’s easier to measure and monitor progress in a training plan with lots of repetition. You can make apples-to-apples comparisons of your performance in difference instances of the same workout, whereas such comparisons are more difficult when you never do the same workout twice. This is important, because seeing progress inspires future progress.
Of course, a training plan has to have some variation. First, the overall workload has to increase as it goes along. Second, the key workouts must become more race-specific. The following is a super simple 16-week training plan for half-iron-distance racing. It features nine workouts per week—three swims, three rides, and three runs—and is appropriate for “intermediate” level athletes.

You will find the workout descriptions self-explanatory for the most part, but the intensity and pacing guidelines require some explanation. Here’s a key to understanding them:
5K race pace = An effort performed at approximately the fastest pace you could sustain in a 5K running race.
10K race pace = An effort performed at approximately the fastest pace you could sustain in a 10K running race.
Comfortably hard = An effort that is right on the threshold of making you really suffer.
Easy = A very comfortable effort, deliberately slower than your natural pace in swimming, cycling or running.
Hard = An effort that is very challenging but not maximal for the prescribed duration (such that a two-minute hard effort is performed at a slightly faster pace than a three-minute hard effort).
Jog = Very slow running.
Moderate = An effort that feels comfortable but not dawdling.
Race pace = An effort performed at your anticipated half-iron-distance race pace.
Sprint = A 100 percent maximal effort.
Time trial = A maximal effort relative to the prescribed distance.

Matt Fitzgerald provides a simple-to-follow 16 week training plan for the half Ironman distance.

Week 1

Monday: Rest.
Tuesday: Bike 40 minutes moderate with 4 x 30-second sprints scattered.
Wednesday: Swim 800 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 4 miles moderate + 2 x 10-second hill sprints.
Thursday: Bike 40 minutes moderate.
Friday: Swim 800 yards total. Main set: 3 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate.
Saturday: Bike 20 miles moderate.
Sunday: Run 6 miles moderate. | Swim 800 yards moderate.

Week 2

Monday: Rest.
Tuesday: Bike 40 minutes moderate with 6 x 30-second sprints scattered.
Wednesday: Swim 850 yards total. Main set: 10 x 25 sprints, RI = 20 seconds. | Run 4 miles moderate + 4 x 10-second hill sprints.
Thursday: Bike 40 minutes moderate + 5 minutes comfortably hard.
Friday: Swim 850 yards total. Main set: 4 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate.
Saturday: Bike 25 miles moderate.
Sunday: Run 7 miles moderate. | Swim 1,000 yards moderate.

Week 3

Monday: Rest.
Tuesday: Bike 40 minutes with 8 x 30-second sprints scattered.
Wednesday: Swim 900 yards total. Main set: 12 x 25 sprints, RI = 20 seconds. | Run 4 miles moderate + 6 x 10-second hill sprints.
Thursday: Bike 40 minutes moderate + 8 minutes comfortably hard.
Friday: Swim 900 yards total. Main set: 3 x 200 yards race pace, RI = 15 seconds. | Run 4.5 miles moderate.
Saturday: Bike 30 miles moderate.
Sunday: Run 8 miles moderate. | Swim 1,200 yards moderate.

Week 4 (Recovery)

Monday: Rest.
Tuesday: Bike 40 minutes with 6 x 30-second sprints scattered.
Wednesday: Swim 800 yards total. Main set: 8 x 25 sprints, RI = 20 seconds. | Run 4 miles moderate + 4 x 10-second hill sprints.
Thursday: Bike 40 minutes moderate + 5 minutes comfortably hard.
Friday: Swim 800 yards total. Main set: 3 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate.
Saturday: Bike 25 miles moderate.
Sunday: Run 7 miles moderate. | Swim 1,000 yards moderate.

Week 5

Monday: Rest.
Tuesday: Bike 45 minutes with 8 x 1-minute hard efforts scattered.
Wednesday: Swim 1,000 yards total. Main set: 6 x 50 sprints, RI = 20 seconds. | Run 4.5 miles with 6 x 30-second hard efforts scattered.
Thursday: Bike 40 minutes moderate + 8 minutes comfortably hard.
Friday: Swim 1,000 yards total. Main set: 2 x 200 yards race pace, RI = 30 seconds. | Run 4.5 miles moderate + 4 x 10-sec. hill sprints.
Saturday: Bike 35 miles moderate + 10-minute transition run at moderate pace.
Sunday: Run 9 miles moderate. | Swim 1,400 yards moderate.

Week 6

Monday: Rest.
Tuesday: Bike 45 minutes with 6 x 2-minute hard efforts scattered.
Wednesday: Swim 1,100 yards total. Main set: 8 x 50 sprints, RI = 20 seconds. | Run 4.5 miles with 6 x 45-second hard efforts scattered.
Thursday: Bike 40 minutes moderate + 10 minutes comfortably hard.
Friday: Swim 1,100 yards total. Main set: 3 x 200 yards race pace, RI = 30 seconds. | Run 4.5 miles moderate + 4 x 10-second hill sprints.
Saturday: Bike 40 miles moderate.
Sunday: Run 10 miles moderate. | Swim 1,600 yards total. Main set: 1,000 yard time trial.

Week 7

Monday: Rest.
Tuesday: Bike 45 minutes with 4 x 3-minute hard efforts scattered.
Wednesday: Swim 1,200 yards total. Main set: 10 x 50 sprints, RI = 20 seconds. | Run 4.5 miles with 6 x 1-minute hard efforts scattered.
Thursday: Bike 40 minutes moderate + 12 minutes comfortably hard.
Friday: Swim 1,200 yards total. Main set: 3 x 200 yards race pace, RI = 20 seconds. | Run 5 miles moderate + 4 x 10-second hill sprints.
Saturday: Bike 45 miles moderate + 15-minute transition run at moderate pace.
Sunday: Run 11 miles moderate. | Swim 1,800 yards moderate.

Week 8 (Recovery)

Monday: Rest.
Tuesday: Bike 40 minutes with 6 x 1-minute hard efforts scattered.
Wednesday: Swim 1,000 yards total. Main set: 8 x 50 sprints, RI = 20 seconds. | Run 4.5 miles with 6 x 30-second hard efforts scattered.
Thursday: Bike 40 minutes moderate + 8 minutes comfortably hard.
Friday: Swim 1,000 yards total. Main set: 2 x 200 yards race pace, RI = 20 seconds. | Run 4 miles moderate.
Saturday: Bike 35 miles moderate.
Sunday: Run 9 miles moderate. | Swim 1,400 yards moderate.

Week 9

Monday: Rest.
Tuesday: Bike 50 minutes with 6 x 2-minute hard efforts scattered.
Wednesday: Swim 1,300 yards total. Main set: 6 x 75 sprints, RI = 20 seconds. | Run 1 mile easy, 8 x 600m at 5K race pace with 400m jog recoveries, 1 mile easy.
Thursday: Bike 40 minutes moderate + 15 minutes comfortably hard.
Friday: Swim 1,300 yards total. Main set: 2 x 300 yards race pace, RI = 30 seconds. | Run 5 miles moderate + 4 x 10-second hill sprints.
Saturday: Bike 50 miles moderate + 20-minute transition run at moderate pace.
Sunday: Run 12 miles moderate. | Swim 2,000 yards moderate.

Week 10

Monday: Rest.
Tuesday: Bike 50 minutes with 5 x 3-minute hard efforts scattered.
Wednesday: Swim 1,400 yards total. Main set: 8 x 75 sprints, RI = 20 seconds. | Run 1 mile easy, 6 x 800m at 5K race pace with 400m jog recoveries, 1 mile easy.
Thursday: Bike 40 minutes moderate + 18 minutes comfortably hard.
Friday: Swim 1,400 yards total. Main set: 2 x 300 yards race pace, RI = 20 seconds. | Run 5.5 miles moderate + 4 x 10-second hill sprints.
Saturday: Bike 55 miles moderate.
Sunday: Run 13 miles moderate. | Swim 2,000 yards total. Main set: 1,500 time trial.

Week 11

Monday: Rest.
Tuesday: Bike 55 minutes with 4 x 4-minute hard efforts scattered.
Wednesday: Swim 1,500 yards total. Main set: 10 x 75 sprints, RI = 20 seconds. | Run 1 mile easy, 5 x 1,000m at 5K race pace with 400m jog recoveries, 1 mile easy.
Thursday: Bike 40 minutes moderate + 20 minutes comfortably hard.
Friday: Swim 1,500 yards total. Main set: 3 x 300 yards race pace, RI = 30 seconds. | Run 6 miles moderate + 4 x 10-second hill sprints.
Saturday: Bike 60 miles moderate + 10-minute transition run at race pace.
Sunday: Run 14 miles moderate. | Swim 2,200 yards moderate.

Week 12 (Recovery)

Monday: Rest.
Tuesday: Bike 45 minutes with 5 x 2-minute hard efforts scattered.
Wednesday: Swim 1,300 yards total. Main set: 6 x 75 sprints, RI = 20 seconds. Run 2 miles easy, 1 miles at 10K race pace, 2 miles easy.
Thursday: Bike 40 minutes moderate + 10 minutes comfortably hard.
Friday: Swim 1,300 yards total. Main set: 2 x 300 yards race pace, RI = 30 seconds. | Run 5 miles moderate.
Saturday: Bike 45 miles moderate.
Sunday: Run 10 miles moderate. | Swim 2,000 yards moderate.

Week 13

Monday: Rest.
Tuesday: Bike 20 minutes easy, 20 minutes comfortably hard, 20 minutes easy.
Wednesday: Swim 1,600 yards total. Main set: 6 x 100 sprints, RI = 20 seconds. | Run 2 miles easy, 2 miles at 10K race pace, 2 miles easy.
Thursday: Bike 45 minutes with 5 x 2-minute hard efforts scattered.
Friday: Swim 1,600 yards total. Main set: 2 x 400 yards race pace, RI = 30 seconds. | Run 6 miles moderate + 4 x 10-second hill sprints.
Saturday: Bike 50 miles moderate + 10 miles race pace + 15-minute transition run at race pace.
Sunday: Run 10 miles moderate + 2 miles race pace. | Swim 2,200 yards total. Main set: 500 yards race pace.

Week 14

Monday: Rest.
Tuesday: Bike 20 minutes easy, 25 minutes comfortably hard, 15 minutes easy.
Wednesday: Swim 1,800 yards total. Main set: 8 x 100 sprints, RI = 20 seconds. | Run 2 miles easy, 3 miles at 10K race pace, 2 miles easy.
Thursday: Bike 45 minutes with 4 x 3-minute hard efforts scattered.
Friday: Swim 1,600 yards total. Main set: 2 x 400 yards race pace, RI = 20 seconds. | Run 6 miles moderate + 4 x 10-second hill sprints.
Saturday: Bike 45 miles moderate + 15 miles race pace + 20-minute transition run at race pace.
Sunday: Run 12 miles moderate + 2 miles race pace. | Swim 2,400 yards total. Main set: 600 yards race pace.

Week 15

Monday: Rest.
Tuesday: Bike 15 minutes easy, 30 minutes comfortably hard, 15 minutes easy.
Wednesday: Swim 2,000 yards total. Main set: 10 x 100 sprints, RI = 20 seconds. | Run 2 miles easy, 3 miles at 10K race pace, 2 miles easy.
Thursday: Bike 45 minutes with 8 x 1-minute hard efforts scattered.
Friday: Swim 1,600 yards total. Main set: 2 x 400 yards race pace, RI = 30 seconds. | Run 4.5 miles moderate + 4 x 10-second hill sprints.
Saturday: Bike 40 miles moderate + 10 miles race pace + 10-minute transition run at race pace.
Sunday: Run 12 miles moderate + 2 miles race pace (beat last week’s time). | Swim 2,400 yards total. Main set: 600 yards race pace (beat last week’s time).

Week 16

Monday: Rest.
Tuesday: Bike 10 minutes easy, 10 minutes comfortably hard, 10 minutes easy.
Wednesday: Swim 1,300 yards total. Main set: 5 x 100 sprints, RI = 20 seconds. | Run 2 miles easy, 1 mile at 10K race pace, 2 miles easy.
Thursday: Bike 45 minutes with 5 x 30-second sprints scattered.
Friday: Swim 800 yards total. Main set: 400 yards race pace. | Run 3 miles easy.
Saturday: Swim 10 minutes easy with 4 x 30 seconds at race pace. | Bike 10 minutes with 4 x 30 seconds fast. | Run 10 minutes with 4 x 20 seconds at 90 percent effort.
Sunday: RACE!


Ragnar Relay Training Program: 12 Week Program





Monday, January 6, 2014

New Years Half Marathon: Performance is a Reflection of Preperation


I am always up for a challenge but boy this race was a duzie! After completing the Long Beach Marathon, I was in the best shape of my life and staring the Thanksgiving and Christmas Holidays square in the face, and in the battle of temptation won over me this year!

I was pushed to my limits in this 13.1 mile race as it had been over a month since I had laced up, but how hard could it be, right!

I was really excited to get back with my partner in crime.  Its been quite a while since we hit the pavement together and it was a good feeling to know that as I was going to get back on track, my accountability parter is going through this journey with me.
My amazing girlfriend was there for support at this race and always!
Corral 7 is where is at! Actually, it was not where it was it.  When we registered 7 months ago we projected we would be done way slower than we thought we would now.  So we snuck into corral 6!
LA was shut down for our party! I think that was my favorite part.  It was so cool!How often do you get to run down middle of the streets of downtown LA on a Saturday night (sober)!
Taking pictures on the run... FAIL! But the first mile was really fun!
Beautiful scenes of Downtown LA to help pull me through the back miles after the most hilly experience of my life near dodgers stadium!



Finished 13.1 in 02:28:45




Sunday, January 5, 2014

New Years Race 1/2 Marathon (Los Angeles at Night)

Last night I had my first run of 2014, some of you may have seen the email I sent out that gave you the chance to follow me live during the run.

The run was set to start at 7:00pm from 7th and Grand (the heart of downtown LA) and up to dodger stadium and back, with lots of zigging and zagging and hills… oh god the hills…

This was probably the hardest course I've run with exception to mud runs, climbing over 500 feet in a couple miles, really zaps the legs. I was hoping to finish the 13.1 mile race in a time of under two hours (which would be a new PR) but unfortunately that didn't happen. I finished the race with a time of 2:02:59.0 just under my old PR (2:03:06) for a half marathon, which was the first half of the long beach marathon (much flatter)

My official time can be found here: http://www.geminitiming.com/wp-content/uploads/2014/01/nyr_half_fl_14.htm (I am listed as 789 out of 3714) people, however, that is based on time of the gun. Not time of the chip, so I think I should be ranked higher.

Photos can be viewed here: http://www.marathonfoto.com/
To find photos of me type "Burkett" in the last name box and click the link for "New Years Race 1/2 Marathon & 5K." At the time of writing this email, no photos are up

The best part about the race was my parents decided to come to the race and surprise me. There I am warming up for the race, I turn around and there is my mom and dad. It was AMAZING that they came down to watch the run. I had originally told them it wouldn't be worth their time because the course didn't double back on itself and it would be boring for them to see me start and finish. But they still showed up!