Tag Archives: marathon

Rock and Roll Marathon: Homeward Bound

Note: I’m late on the recap as this past few weeks have been swamped and I also spent a good chunk of time working on this piece for the Post. This is the last element on my list so I can say I have fully recovered.

I still remember when my good friend Greg asked me if I wanted to go running with him. He was picking it up, running from his house to the place where we both worked. He wanted to do a 5K and wanted to see if I would be interested.

I wasn’t. Not even close. He started running and continued when he and his then-pregnant wife moved to Missouri about three years ago.

Imagine our good fortune that he and I would run the D.C. Rock and Roll Marathon together. He stayed with me and my place and it was a wild and crazy weekend. If, of course, one defines wild and crazy by me making healthy food and he talking with his wife and two-year-old daughter.

gregandI

Me, on the left, and Greg. From his phone. Spoiler! We both finished the race.

Indeed.

This was his third marathon and my second. Our goals were to go a bit faster. I’ve focused my training this winter and speed and consistency and we had great weather to make it happen. My individual goal was to start at 9:30, and eventually get to 9:00 mile pace. With luck, that would get me to close to the 4:00 mark.

The second marathon is tougher than the first. The first is the experience: You run to run, aiming to finish but really to experience it. Of course, you want to do well but you have nothing to base it on, so just get going. Really, the point of the first marathon is to do it, then decide how serious you want to get about running or move on to the next item on the bucket list.

After Argentina, I was hooked and I wanted to become a better runner. Training through all the bitter cold was a bit of a crucible. Aside from using the training to help endure the season, it provided a backdrop on how seriously I would take the training.

When it was time for the marathon, I felt stronger and better. And I felt smarter about the course, perhaps a little too smart.

The tricky part with the Rock and Roll Marathon is that everyone runs the first 12 miles together, then splits off to their respective destinations. The first part of the race was well-known, as I run much of those streets often. It was a thrill, albeit a crowded thrill.

The second part was different. A good different but different. Crossing by the Capitol to the Expressway, getting to the Waterfront, going by Nats Park, then the long stretches in Anacostia and Minnesota Ave on the way.

I run the first stretch of the course often and since I ran the half in 2013, my confidence was high. I knew going into the marathon that this would be two different races: One with all the people and one without.

It’s great to see friends cheering for you, especially having charging Rock Creek Parkway up to Calvert St in Adams Morgan. By the time the half and full runners split, I was in good spirits.

Then at about mile 18, it got hot. Coming through Anacostia Park, it’s a long stretch of trails and grassy knolls. And no shade. No, none, nothing. The weather was all over the place that morning; Cold and windy, calm and serene, then hot.

I intentionally passed on the early water stations because I wanted to avoid the crowds. Even though I had my own water, I was struggling to get hydrated enough. My legs were hurting and I was losing energy, so I had to take some walking breaks.

My trick with walking breaks is pretty simple: Once I start walking, I count from 20 down. The point is to make the break finite, give myself enough time to catch my breath but not enough time to lose the rhythm and make it harder to start running again. There was a few times where 20 seconds was 30 seconds but that trick really helped.

Those hills on Minnesota Avenue toward the end of the race were a killer as well. It was the Wall, of sorts. Mostly hydration and energy and somewhat psychological. I knew this course because I live here. But yet, there was so much of the course that I didn’t know that I could have strategize a bit better.

At any rate, I caught my last wind and ran the last few miles full stride and made it to the end.

Times:
5k: 28:35
10k: 57:17
10 miles: 1:32:23
half: 2:01:05
20 miles: 3:07:52
chip time: 4:11:46
avg page: 9:37

As you can see, I started well and maintained about a 9:15 pace toward the half mark, then slowed to about 10:15 pace toward 20 miles. I finished about 10 slower from 20 to 26.2 than my first 10K, thus how I ended up at 4:11.

Me, finishing the race. Care of MarathonFoto.

Me, finishing the race. Care of MarathonFoto.

For my first marathon that I care about my time, this was a rousing success. I ended up nearly 40 minutes faster than my Buenos Aires time and more so, got to run the race with one of my closest friends in the city we both love.

Up next for me is the American Odyssey Relay at the end of April and then, we shall see what is next in the quest to join the Seven Continents Club.

Training #15: “A wild and crazy next step”

Note: I’m finally finishing up these blogs, more than a week after returning from South America. Part of it was that our trip was so jam packed that it was exhausting to write coherent blog posts as we traveled. Another part of it is that I’m in denial that the trip is over. So, these blogs become a way to document and remember one of the most fulfilling experiences of my life so far.

October 7: 5.84km, avg 6:13km

October 8: 4.87km, avg 5:57km

October 9: Leave for Argentina.

On day two, my dad and I completed our first full loop in the wrong direction.

We are on our way to the Expo for the Maratón, located at the exposition center in Recoleta, a neighborhood in Buenos Aires. Looking at a map from a guidebook from 2010 (first problem), we thought we could take a shortcut on Avenida Liberator by going on the side street instead of staying on the main highway.

The directions given by the company running the marathon suggested we take the bus from the Retiro station to get to the expo faster. We, and by we I mean me, decided against that, largely because I was afraid we didn’t have exact change and wouldn’t be able to tell where we were on the bus route (2nd problem).

We were tired, jet lagged and had no clue where was due north (big problem).

So, we are now on the side street, leading us to the port and away from the expo. We’re looking for street signs and there are none to be found. We found stray dogs, kids who pointed at us and remnants of a thriving shipping industry from decades ago. But alas, no expo.

We make a loop and we are back onto Avenida Liberator, now having to backtrack. Along the loop, my mind is racing. My dad is taking this in stride but I’m not one for strides. The thrill is gone. I finally say aloud to Dad, “This is a fucking nightmare. Why did I decide to do this?”

I did what seemed to be the right thing to do: I took off running.

***

Dad and I are both generally confused. What’s up is down here in Buenos Aires and our lack of strong Spanish skills is going to hurt us. I had grand plans to pick up as much of the language as I could as I was training for the maratón. I did to some extent, but that really translates to I really didn’t do it.

We were having problems with technology and direction. Dad decided to get a smart phone a few days before leaving. His provider gave him incorrect information, which led to multiple trips to buy memory cards and SIM cards, before realizing they weren’t going to work at all.

Our eating habits were off. In Argentina, breakfast is at 11, and there’s ciésta between 1 and 5 pm. During that time, one makes it to the cafe, drinks their coffee and eats their medialunas, reads the paper, talks to friends and enjoys the scenery. Dinner doesn’t start until 9 p.m., dessert is at midnight, then it’s time for the clubs. It’s a night-time culture, which fits the newsroom side of me but not the side wanting to be ready to run at 7 in the morning.

This all adds up to two words: Culture. Shock.

The shock was made worse by my intention not to use a travel agency for the trip. Aside from Jess, a twitter friend, we didn’t know anyone in Buenos Aires. And Jess would be at a journalism conference in Brazil.

This is the recipe for a grand adventure and/or a total disaster. In either case, my dad and I would have to rely on each other. And this terrifies me.

***

My mother and I were on the phone one day in late summer when she mentioned that Dad said something about coming to South America with me.

Say what?

Here’s a little background on my dad. He was born and raised in Lakewood, California and aside from a brief sojourn (his wild years, as he would put it) in Costa Mesa, he would live in the Lakewood/Bellflower area his entire life. The Plunkett family have been a constant presence in Lakewood for generations. His parents still live in the house he grew up in, on the corner of Palos Verde and Carson. My dad’s father owned a carpet cleaning business for close to 50 years. His uncle was an infamous city councilman and eventually was a newspaper publisher in Paramount. His other uncle did construction, his aunt was a hair dresser. My dad’s siblings have lived in Lakewood for one stretch or another.

Dad and I. A selfie worthy of Calle Florida.

Dad and I. A selfie worthy of Calle Florida.

He is also my stepfather. He and my mother married when I was almost six years old. Plunkett is his surname and I began to be called by that name at that time and legally changed my name at age 24.

He was married once before, had a daughter, Kristen, who lives in Arkansas with her husband and two boys. Aside from trips to Canada and a Caribbean cruise, he has never traveled outside the country.

“Is he serious?” I asked my mother.

He was and when he called and asked, I was shocked. He had never communicated any desire to travel or do anything like this before.

But he was serious. He got his plane ticket and his passport and we were a go.

I had insisted on weekly calls to prepare. They were very helpful, but we both were busy with our daily lives. We did the best we could and would improvise when we got to Buenos Aires.

Here’s a good time to make a confession: As much as I love adventure and spontaneity, it has to occur with a fortified sense of preparation and knowledge of what is going to happen. I will worry and fret over any situation, going through all the variables in my mind to make sure I am prepared for what could happen.

My dad, on the other hand, is the most easy-going and care-free individual I have ever met. He was in sales for many years, currently works at Trader Joe’s and loves it. He is a people person and very likeable.

But you see where this is going…

***

I ran to the expo. I was so angry. More so, I was terrified. I had been terrified about this trip and the marathon for months but now, the fear caught up to me. Every time I had reminded Dad that we were in Argentina, it was really me telling me, “Your insane idea is now reality.”

I waited for my dad and I know I get one breakdown and this was it. Dad was gracious and we got to the expo.

Finally made to to the maraton expo.

Finally made to to the maraton expo.

We picked up my race packet, got my official t-shirt personalized with my theme for this adventure, “start to finish” and waited to take my picture. The marathon organizers had a wall, where everyone’s picture would go. In my nightmares, I would see that board, with just my picture. But thank God, it would be a board with 8,000 people, with a common goal.

For our purposes, I am number 1504.

For our purposes, I am number 1504.

The board of runners.

The board of runners.

Start to finish, on the  board.

Start to finish, on the board.

***

The next day (Saturday), Dad and I rented bikes to tour the city. Buenos Aires isn’t a biker-friendly city but it’s getting there. One of the positive side effects of the country’s continued economic struggles and it forced individuals to sell their cars and find other ways to get around the city. The subté, the subway system, is fantastic, as are the bus routes but there’s a real gap in transportation. Enter a new bike sub-culture that fits in tandem with a vibrant fitness mindset for many porteños and real business promise.

Braving the streets of Buenos Aires. Not for the faint. For the heart.

Braving the streets of Buenos Aires. Not for the faint. For the heart.

The trick to riding a bike in Buenos Aires is to know your enemy.

Your adversary is everyone and everything around you. Because the city is a fledgling bike-friendly culture, bicyclists won’t get the right-of-way. Or any kind of way.

There are some places to stroll but mostly, it’s riding on the streets with the assumption that you know where you’re going. A map provided by Cristian, the owner of the bike rental shop, was incredibly helpful. But in what would become a pattern, we really didn’t know where we were going.

Monument near Avendia Sarlimento.

Monument near Avendia Sarlimento.

IMHO, that’s the first lesson of traveling. Figure out the starting and finishing point in any excursion, as well as the emergency route. Otherwise, traveling is the journey of seeing what you’re suppose to see at any given point. Whether you meant to see it or not.

Please don’t see this as a negative on my part. It’s the most positive aspect of traveling: Finding that café that will define your experience. Finally figuring out what street you’re on. Having that moment, that encounter, which is the anchor for your relationship with whatever city you’re and with the people of whom you are a guest.

It’s a wonderful thing.

***

That night, it was time for pasta.

Readers will know that I stopped eating gluten and most wheat products as part of my embrace of the paleo lifestyle. For this week, I ate pasta and bread to start the carb load. An upset stomach the first night aside, the gluten seemed to register with my body.

At dinner, Dad and I were talking about getting to this point. I’ve told him about the time in the HOLE, the desire to run and the desire to make changes. The marathon was an achievement but it was my response to the desire to take the next step.

The next step. That’s a heavy topic. What is the next step? Marriage? Children? Home ownership (in my case, owning a full house)? These are markers, significant ones, but markers. They are the signs of “the next step” but not definitive.

Dad told me, no, this is the next step. In his words, “It’s a wild and crazy next step, that’s for sure.”

We called it a night because there was a marathon to run in the morning. And a next step to take.

***

Before I went to bed, I called for a taxi in the morning. And that my friends, nearly derailed theroad to good air…

Training #5: Running like a split jerk

Last Sunday: 19.14 km/7:16/km pace
Tuesday: 8:18 km (including strides)/7:13 km pace

Wednesday: Jumping jacks, 20x, lateral lunges overhead driver, junkyard dog drills, 5x
CLEAN: Halting clean deadlift, clean from the floor, got to 95 lbs

HSUP/pullups (banded)/ab rollout: 4x of 5

“Look out for the neighbors”: one-arm DB push clean (40lbs), then sprints to the end of the block. 

Friday: Jump rump, thoractic switch, wrist stretches
Handstand practice (Just about able to take my second foot off the wall!)

Jerk work: Push press/press into split jerk (got to 85 with push press and 95 with split jerk)

Fatal grip rows, 3x of 12

“Game Time” 5 min, AMRAP: 40 single jump ropes handstand shoulder taps, one-arm DB swings (Pretty much, I did 20 jump rope total, but did my shoulder taps from the 20″ box and 40 lbs on the DB swings)

Saturday: 7.03 km/7:10/km pace

Sunday: 21.28 km/6:59/km pace

I ran a half-marathon today!

It was the first time since the rock and roll in March that I cranked out 13.1. It felt good but it was difficult. It was made more difficult by the route I took: Up Connecticut Avenue to Chevy Chase, MD, following the D.C./Maryland border, down through Rock Creek Park to Military Road to Georgia Avenue, turning west near Howard University, then back home. 

For those keeping track at home, that is three major hills and four trails through the Park. And lots of sidewalk to boot. 

But it did feel great. The humidity was lower and the sun wasn’t scorching so it allowed for a faster average pace than other days, which I appreciated. My main goal was to get to 21km and want to continue running. I felt that way toward the end of the run (just about 2.5 hours), but I decided to take the hill up 13th Street to my hill and that pretty much took away my desire to keep going. 

It was a good remainder of how far I have to go…which brings me to the split jerk. I haven’t gone to a Friday session at CrossFit Foggy Bottom in some time, so I’ve missed the split jerk. Most of my lifting has been the clean and I’m starting to get the gist of the full position of lifting the bar from the floor up to the clean lift. So, adapting to the jerk and the push press was very difficult. Combine that with yet another frustrating session of jump rope and it was a Friday dosage of “embracing the suck.”

Considering I’ve only been doing CrossFit since May and I started by lifting the 35 lbs bar and now can do a lift of nearly 100 lbs, I’ll take the victories as they come and accept the challenge for more. 

Training #4: Going metric and electric

Wednesday: 9.68 km, average page 7:06/km
Thursday: the Meridian Park Five, 5.41 km/41:40 time
Saturday: 6.48 km, average pace 7:07/km
Sunday: 19.14 km, average pace 7:16/km

After pushing it last week, I wanted to focus on running this week. It was very difficult, made possible by the scorching humidity (hitting about 78 on the dew point scale), but it was good.

Part of my early training is starting to switch my brain from miles to kilometers. We Americans do love our miles and feet but the rest of the world decided to go metric a while back. The Maraton is 42km, which is a nice and easy number to think about instead of 26.2. For those who don’t remember high school math (like me)

one mile = 1.609344 kilometers.

Thus, the timing is off for my American brain. I ran into this on my Sunday long run. I kept thinking once I hit 10 that I had three more km to go until I hit my goal of nearly 12 miles. That happy thought caused me to slow down a bit until I realized that oh wait, this is the metric system and I was only half-way. And it was really hot. (Did I mention it was really hot last week?)

I’m averaging anywhere from 6:15-6:50 a km which is great but it still averages out to about 10:15 a mile. I’m trying to get faster but this past week was a challenge because after 9 am, the humidity was in full force. No matter, it’s winter in Argentina…

I kick it back in with running and Crossfit this week. Mercifully, the humidity will be much lower this week and the end of the week should be downright delightful.

I also incorporated what I call the Meridian Hill Park Five. Meridian Hill Park is near my house and one of the gems of D.C. The Park is split by upper and lower tiers and it’s both beautiful and a great place to workout during the day.

The MHP5 is real simple: Run the outer perimeter of the upper tier down the stairs to the outer perimeter of the lower tier and back up to the upper tier. Make that quasi-loop five times. Intermittently, do 25 bench push ups, 25 squats, 25 jumping jacks, 25 bench step ups and 10 burpees.

Easy, breezy.

My goal is to do that in 30 minutes. I got to 41 minutes because, well, it was hot and I needed to water. And I think I had a pebble in my shoe for a moment, so that’s my excuse and I’m sticking to it.

 

Happy Independence Day, America!

I finally got myself out of bed to go run. My worry about the heat and humidity almost stopped me, but I figured that the longer I waited, the hotter it was going to be when I did get up.

I’m glad I ran because it was very nice. Humid but overcast and a decent breeze. People already were setting up shop at Meridian Hill Park to get the prime spots to see the Mall fireworks tonight.

This is my fourth Fourth here in D.C. and it’s still one of the great perks of this city. Whether going up to the roof at work or being with friends at or near the Mall, it’s a special touch to be in the Capitol during Independence Day. It’s overrun with tourists and way too damn hot, but it’s totally worth it.

Happy Fourth, everyone! I’ll leave you with the best rendition of the National Anthem, IMHO.

Greetings, air breathers!

Welcome to the Road to Good Air!

It’s been a few years since The M.A.Y.A. Years ended its run and believe you me, it’s been quite a ride in my beloved District. This M.A.Y.A. (Middle Aged Young Adult for those not in the know) has gotten a little older, a little balder and a lot thinner.

The time from the end of M.A.Y.A. Years and the Road to Good Air has been a momentous and rather bumpy affair. I came to fulfill a God-given calling and now have a God-graced life. I’ve succeeded, failed, lived a good chunk of time in the HOLE and am now entering full-fledged adulthood with a beginners’ brain and a grateful heart.

The Road to Good Air serves a few purposes:

  1. This is my official training blog as I prepare for the 2013 Maraton de Buenos Aires in early October of 2013. A good amount of the posts will be about me running, doing CrossFit or something along those lines. I promise to be intriguing, sexy and so, so interesting, you won’t hate me as I possibly become one of “those” CrossFit people who posts their workouts and all the weird code that seems almost cult-like. (And yes, my flowing CrossFit robe for the initiation ceremonies just arrived today!)
  2. I’ll chronicle my embrace of the Paleo lifestyle: What that means in terms of eating, exercising and changes in perspective. I never thought I would run a health and fitness blog, but like I said, a lot has changed in five years.
  3. In a sense, I have a lot of ‘esplain to do. As much I as can in a fairly public setting, I have stories to tell about the past few years. I want to tell you about the HOLE and what happened when I entered it and eventually found my life in it. I want share about the books that have sustained me and the articles that I hope won’t define me. Finally, I will do my best to share about my journey of faith and my new-found membership to the Church of the Long Run.
  4. I’ll chronicle my Jesus Year here. (Your WHAT? Don’t worry, I’ll tell you all about it.)
  5. There will be photos of Argentina and Chile. Oh yes, there will be.

While this is my personal blog, this is a shared journey. I can’t take all of you with me down south but we’re all on our own journey to good air. A journey to a place where we can breathe easy and breathe true. A place where the successes and failures even out and creates a path that is truly our own and ours together. While your road to good air make not take you to marathons in Latin America, dear friends, but it does take you to a place where slowly and painfully, we become our True Self.

Finally, a couple of housekeeping measures:

  1. I welcome comments and critiques but I do reserve the right to approve and delete comments at will.
  2. The goal is to provide fresh posts three times a week. If you want to subscribe to get posts, you can do so on your immediate right.

Welcome again and let’s get running.

So a sorta Caveman went for a long run…

One of the challenges ahead on the road to good air is training for my first marathon while maintaining a Paleo lifestyle. Most of the research I’ve read is that it’s mostly doable, but a few adjustments will be needed as I get closer to October.

The biggest challenges I see are three-fold:

1. How do I get my carbs while keeping my fat-dominant eating template?

2. What to do about water, electrolytes and energy gels during the race?

3. Can I PLEEEEEEAAAASSSSEEEE eat Argentinian pasta when I finish the race?

Much of this is an experiment, so it’ll be lots of trial and error as I get to my long runs. I’ve gotten a lot better in getting my body to burn more fat in the front end instead of carbs and glycogen, but it’ll be a continued challenge as the training starts.

Got any advice and tips? Comments (especially the kind that are useful and from a real human with a real name) are welcome.