The Celtic 5k...sadly I got no luck of the Irish

So, yes I'm still getting back up to speed "literally and figuratively" from the doctor prescribed time off due to the knee sprain. And by the looks of last month's 13.1 and my ruining times of late it seems like I'm about a month behind where I wanted to be. However, I really like this Celtic 5k run in downtown Worcester MA and I registered for it months ago...so...why not take the knee out for a spin and see how I do with some straight up speed?

Rather than recap the race all over again, you can read about it here from my running of last year's event. Bottom line, the course is a relatively flat out and back, with TONS of spectators and its supported very well. And...it draws a lot of racers. Yes, not runners, racers. So you can expect the times for the top 25 will be around 5min/mile mark. I ran my 5k PR (19:54) there last year and came in 63rd overall out of 1426. Not bad for an old guy :)

This year however...I had no such visions of grandeur.  This year was all about seeing how hard could push the knee, gauge my fitness and not embarrass myself with a crap time (a crap time for me mind you. Read my post on race times to see what I mean).

Luckily, it was a nice cool morning as I lined up at the start. The gun goes and I'm off. My initial plan was to run what would feel like a "pushed" pace. Not flat out but nowhere near comfortable until I hit the first mile marker. Now, last year I turned the first mile at 5:55 and thought I had LOTS of gas left.....this year I hit it at 6:30 and realized there was NO way I could maintain that pace! So, quick plan of try to keep pushing until I hit the turn and see how I felt for the push to the finish. Now, I REALLY love out and back races. Firstly, because of my competitive nature and ADD, I can count how many people are in front of me and get a sense of where I am in the field. By my count heading into the turn today I was somewhere in the mid 70s, not bad considering there were over 1900 at the race. Secondly, because I like getting to see the other people racing and give thumbs up to friends I have in the race and it motivates me to push harder to the finish.

The race while being relatively flat does have a slight uphill the last mile plus. Not a big one but just enough to take the speed off. I could see people slowing and knew I needed to dig in. I hit mile 2 at 13:20 and realized I was fading fast but the knee felt great. I figured I might as well lean into it and push for the finish. Crossed the line in 20:53 and 77th overall. A full minute off last years pace and 14 places deeper than last year. Yes, I know that it was still a good race. The knee felt great and I the time wasn't bad...but...as that picture can attest...I wasn't happy with the result. Well, back to training, speed work and time to get back to racing.

The best way to beat the pressure...

It seems that with the mild winter (at least here in MA) allergy season is upon us and it seems some other type of bird-named flu is going around too so I've spent the last few weeks being all stuffed up and dealing with sinus pressure. Now, being from the South and we Southerners being notorious for the breadth of home remedies and cures for everything (most of which do seem to work mind you) I remember my father shooting warm salt water up his nose to clear out his sinus. As weird as I thought that was, it always seemed to do the trick!

Well.. I guess he was "cutting edge" because I recently got a package in the mail of a legit version of the same remedy. Waterpik (yes the folks we always think about with oral care) is now getting into the sinus health biz. Thinking the timing was rather appropriate since I had just tried blowing my nose the clear out my head, I bounded up stairs (what? I bound when I'm happy) to try this thing out.

Now, unlike the rather torture device-like apparatus my dad used to use back in the day, Waterpik has an easy-to-use, battery-powered water pulsator that does all the work with the squeeze of the trigger. Easy to use and safe for ages six and up. The biggest selling point for me is that its an "all-natural" approach to better breathing. I get tired of taking some type of over the counter drug when I get stuffed up and hate the feeling I'm left with after taking them even more.

The SinuSense comes with Saline Packs. Unlike the burn of just regular salt water back in the day, the Waterpik Soothing Saline Packs contain eucalyptus oil and aloe vera which do a great job at taking the sting out of sinus cleansing.  The pulsator gets the solution deep into the sinus cavity gently, no blasts of water to make you choke or gag. Now, I will tell you that this is not a treatment you're going to be doing in front of a group of people. Water goes in one nostril and out the other. I know it sounds weird but it works and my nasal passages felt great. This is an easy "add" to your morning routine and I'd rather include this and feel like I don't have the sinus med "fog" for the rest of the day when it comes to going out for a run or ride.

Wanna try WaterPik Sinusense yourself?  Go to their website and print out a coupon good for $2 off any Sinusense product!  While you're there, look around and see all the other products in the Sinusense line. You should also look check them out on Facebook, YouTube and on Twitter.

While I have been compensated for this review, all thoughts and opinions are my own. But if you know me...I don't say you should try something unless I love and think you should too

The Ten Comandments for new racers...kinda

Ok, I'll be honest and tell you that this is less of a "how to" and more of a "what I hate to have to deal with at races" post. So if you're guilty of doing the following, realize this is why some of us get angry and look at your with disgust or curse at you during a race. If you're one of "us", please feel free to nod in agreement as you  read and feel free to add your own pet peeves in the comments section and if you don't do the following but had no idea...then thank you...thank you very much.

In no particular order...

- Thou shalt not wear the shirt of the race... AT the race. 
Yes,  it came in your packet but you haven't RUN the race yet. To me the race shirt is equivalent to a finisher's medal, so don't wear it until you've COMPLETED the race. If you ran the race the year, or years prior, feel free to wear that shirt. It lets us all know that you are proud of the race and want to show off you loyalty..kudos's too you. Under NO circumstances are you to wear a shirt for a race you DIDN'T run. If someone asks you "how was 'x' race" because you're wearing that race's shirt...your answer of "oh I didn't run it, this is my boyfriend's or another friend's shirt" makes you look like a total douche. Some of us take this seriously. Ask a Half Iron or Ironman competitor of you can wear their "finisher" clothing....and then remember that look

- Thou shall not be where you shouldn't in a race field
When you run a race, if you can't run a 5:30 to 7min mile pace....STAY OFF THE START LINE. And for god's sake, keep your kids away from it too. Don't get angry when you or you kids get blown off the line or off the side of the road by people who are trying to place at the race. YOU have no business being up there. Be honest with yourself, if you run a 9 minute mile do not go up to the 7min\mile corral thinking the people there are gonna push you to go fast

-Thou shalt know where to be in a race
If for some reason you're having a bad day or you're a slow runner...STAY TO THE RIGHT in order to allow people to get past you. I have NO issue with you or your pace but when you impact MY race I get very angry. If you are having a bad day or run out of gas...DO NOT JUST STOP IN THE MIDDLE OF THE ROAD and give up!!! You know what that makes you? Beyond being a selfish ass of course...a human speed bump that we now have to make our way around/not crash into. Which by the way, I will TRY to do... but not at the risk of injuring myself or impacting a PR.

- Thou shalt not exhibit "pride" beyond your race limits
If you're going to buy or use a piece of kit (i.e. fulet belt, water bottle or three thousand dollar tri bike) you should practice...not only to get comfortable but GOOD using it before showing up to a race. I HATE that person who elbows everyone around them trying to get their bottle or gel out of their belt or those that can't maintain a straight line while in aero on a bike much less drink while on one. Beyond the fact that you're a danger to yourself...you're a danger to US!!!
-on a side note- if you show up to a race wearing $200 running shoes, all the high end schwag and have a $10k bike in hand....you better be fast. When I eat your lunch on your high end bike bike or blow by you on the run and you're wearing $300 worth of high end running gear...you just look like a douche.

- Thou shall be considerate of others in transition areas
When you set up a triathlon or duathlon transition area, ALL you need is shoes (ruining and or cycling), hat/visor, sunglasses, bike, helmet, water bottles and towel. The stool to sit on for changing or the bucket of water to clean your feet in (that is my personal fave, wanna see me go ballistic then set that up beside my bike...I dare you) is unnecessary and once again makes you look like a noob/douche. Not to mention, we're ALL trying to fit as many bikes as we can into that small rack space...all your crap can take up the size of another person's bike/gear

- Thou shalt look around for other people
Look, wear an iPod if you want, sing out loud or crochet for all I care..you spent the money and its your race too but how about you keep your head on a swivel and keep an eye out for other racers. You ARE NOT the only person trying to grab a water and the water station and for God's sake you are not running by yourself when you spit or snot rocket!!!

-Thou shan't be "chatty Cathy" at a race with someone you don't know
Realize that if I'm not responding to everything you ask or every funny thing or observation (or at least you think is funny) you make...I am not "grumpy" or an "asshole". I'm trying to focus on my personal checklists and on the task at hand trying to make sure that all that time and money I spent training for the event isn't going to waste because I don't have my head on straight. Come find me AFTER we the race is over and I'll be happy to chat about how it went.

Well, I guess that's 7 and not 10...oopsie. I just had to get that out after this past weekend's race. That behavior really bakes my beans. In summary...it really boils down to 1 key point...be respective of other racers.

Yes, I know I'm gonna catch hell from people that say I'm being mean (a former twitter flame war referring to one of my fiends being the "mean girl" when it came to saying that only fit girls should wear booty shorts and even then its on a case by case basis...of which I totally agree by the way) comes to mind but I think as newbies race more they'll get bothered by people the same way i/we do.

What's your take? Any behavior I missed? Wanna weigh in?

Never underestimate a good night's sleep!

I think all of us can agree that the key to getting leaner, stronger and staying fit is a good night's sleep. Not just sleep..but RESTFUL sleep. If you follow me or know me at all you know that I am not normally a 8-10 hours of sleep kinda of guy. Which means that the sleep I do get HAS to be restful. Throw in my training schedule, work schedule all my prior injuries and the fact that on average I get 4-6 hours sleep...I do anything and everything I can to make those hours count. So imagine my delight when the box on the left showed up at my door (yes, that is Dr. Scholl's, I know most of us equate them to foot stuff but they're in the sleep system game now).

Now yes, there are LOTS of pillows, pillow tops for beds and mattresses guaranteed to help you get a good nights sleep. But, I happen to know this pillow because they're the official supplier to the professional cycling team Liquigas Cannondale! Now if pro cyclists think their products work, the I'm totally down to try them out.

Technogel's technology is designed to mold around your head which means pressure is then evenly distributed along the entire pillow in order to make your head/neck more comfortable which equates to a more restful sleep. In addition, the top of the pillow is covered in grooved gel covering which is designed to provide better air pass through and keep your pillow literally "as cool as the other side of the pillow". Because we all have different preferences for pillows, they make three different types to choose from: deluxe, anatomic, contour and they've even made a travel sized pillow! even a travel pillow. I'd suggest you hit their visit their Pillow Selector page, put in your preferences (i.e. sleep on your back/side, like bigger pillows etc) and see which pillow they say is best for you. I put in all my info and the selector popped out the contour pillow.


Now my problem has always been getting to sleep. I toss and turn trying to calm down from the day's events and trying to get into that perfect position to be able to nod of into la-la land. I was giddy when my contour pillow arrived. in the box above. Now color me surprised at how heavy the box was. I figured there must be some type of manual or something on how to use the pillow but after opening the box and pulling out the pillow...its the gel....duh! Couldn't have been perfect timing either because I was just getting home from work and needed a nap before eating dinner and hitting the gym. I through the pillow into a pillow case and laid down for a quick nap...which lasted 5 hours!!!!!

The pillow was unbelievably comfortable and I really like the "cooling sensation" of the gel. I often have to put a cold wash cloth on my forehead to "cool down" but the pillow did the trick. I primarily sleep on my back and the "contour" of the contour pillow gave my neck great support too!I kid you not when I say I fall asleep wicked quick when my head hits this pillow. I've now begun to pack it with me when I go on travel or am crashing at a friend's house after a long run/ride. You can find out more about the pillows on Technogel's site. The pillows aren't cheap but I will tell you this...you can have mine when you pry it from my dead cold hands! I love this thing and I'm not giving mine up anytime soon! And...and...and...since the pillows is so awesome...I get to offer one up to a lucky blog reader!!! Just tell me what you think about the pillow, what you do to help yourself get to sleep AND/OR tweet about this review and use the hastag #technogel and you're entered to win. A winner will be randomly selected by a number generator on the 30th of march and can go to the site to pick out a pillow of their very own. Awesome right?! Get to commenting and tweeting!

FitFluential LLC compensated me for this review. All thoughts and opinions are my own.

What is a "respectable" time?

Look, as any time of athlete will attest, we are driven by the clock. Of course we always want to be on the podium, but at the end of the day we're always looking to see if we set a new PR. Your podium finish is based on who else showed up to race that day but the clock has no such care. The time shows that its only about how better...or worse...you did in comparison to the last time you raced the event or distance.

To be honest, I'd love to be one of those people that "race for fun"....but I am not. Case in point, the upcoming race season that will have to be re-thought because of 3 weeks of injury recovery and partly having no desire to train due to my own laziness, that will result in my not being ready to run competitively. And by that, I mean competitively for ME.

Sadly I have to caveat everything I say lest people who know me or read this blog think I hold them to the same standard as I do myself. That couldn't be farther from the truth. I am my own worst critic and as such I only criticize myself. I have no idea what other have to deal with/overcome in their lives/training/racing so it would be ridiculous of me to pass ANY type of judgement on their performance. I also have the unrealistic thought that anytime I line up for a race, that I have the potential to place or at least run a "respectable" time.

Which leads me back into this rabbit hole only exacerbated from starting behind my expected training plan...what IS a "respectable" time? Add to that question the self imposed, preconceived notion that there's an expectation of what I should race at any particular distance. In my mind: a 5k-should be sub 20 minutes (preferably right around 19 minutes flat), a 10k-should be around 41 minutes, a 10 miler-in the 65-70 minute range, a 13.1-in 90-95 minutes and a Marathon-should be sub 3:30. Now...you might ask...where did those times come from? Truth is...I have NO clue! Have I run those times thus far? In a few events, yes. Hell, I've even posted those times recently (as bad as I hate to say it, closing in on 40) instead of when I was younger (my whole issue with age thing is a totally different post all together). In other events...I haven't even posted those times yet!

Now I would argue that I truly believe those times are within my reach. If I can run a 5:45-6:20 minute mile for shorter distances and close to a flat 7 minute mile for longer events already...this should be doable and not unrealistic, right....right? Well, I guess I better get back to serious training and dropping a few more pounds. I am entering a new age group...ugh.

Do you guys have the same struggle with what YOU think is a "good" time?

And the contest winners are....

....selected a random number generator...drum roll please

The winner of the Everstride gift pack is...

Keelie Sheridan

and the winners of a copy of "Working out Sucks" are...

Elle

trimeon

Kelly Janowski

Congratulations!!! If you could send me (dutchdegay@gmail.com) an e-mail with your contact info and shipping address I'll get your stuff in the mail ASAP. Thanks so much to everyone for not only reading but also commenting and tweeting and retweeting about my contests. I can't believe how much interest feedback and traffic this generated. Thanks for participating in two of what I hope to be MANY contests on my blog!

Who knew running could be fun?!

I fell into the same rut that all of us do that I took running for granted. Running wasn’t to be enjoyed, it was another workout on the calendar that needed to be checked in order to get me to my next training objective or race…and then I got injured. Specifically, either due to over training/racing or poor mechanics I suffered a medial meniscus sprain.

Now, my knee had been bothering me for a while. I have had both lateral and medial menisci surgically repaired in that knee years ago so I’m accustomed to some level of discomfort with increased mileage and speed…but this had gotten ridiculous. I would be walking along and it felt like somebody slammed my knee with a baseball bat. I’d have to stop and double over and catch my breath. Thankfully this reared its ugly head at the end of my race season but hadn’t showed sign of getting any better coming into the new year. Now, as you can imagine, my doc knows me pretty well. So he knew I was gonna do that 10k on New Year’s day and I probably wasn’t gonna “layoff” the race. So, I got clear instructions “run my race…but if I felt pain in the knee…then bail out ASAP”. Sound advice. Sadly, I’ve never been known to take sound advice. I ran the 10k, no PR, and I was limping after crossing the finish. The doc was adamant now, “NO running, period for at least 2 weeks! You can swim/lift/ride but NO weight bearing on the knee or you’re gonna run yourself right into another knee surgery”. Ok…guess he’s not kidding…sounded easy enough. January is pretty slow for racing in NE and its normally freezing and snowing all month so I’ll just layoff and focus on other workouts. Easy right? No, not at all. With every day I felt I was getting fatter and slower. I had to make sure I wasn’t packing running gear for the gym or work in order to make sure I didn’t run (no Kinvaras=no running for Dutch). Then, my brain (however small it may be) kicked in: What are you doing? Don’t even think about running! You can’t deal with another surgery. When can I get back to real running? Is my season over before its already begun? Maybe this is the year I get back into bike racing? Oh yes my friends…the mind is a terrible thing…

Sweetest view ever

So 2 weeks stretched into 3 weeks, mostly because the weather was garbage and I was afraid to fall or slip and risk any more injury. With the 4^th week of no running looming on the horizon because of crappy road conditions and mental blocks, I decided to go hit the treadmill for a 5k to see how I felt. No, not optimal but I just couldn’t go any longer without seeing how my knee would do. Honestly, at this point I’m trying to figure out what of my season I’d have left if I had to have surgery (um, extremist much?). And…I felt great! So...only thing to do next was to get some miles on the road. And, and, and...like buttah! I felt great! I turned the 1st mile in right at 7mins flat and realized I was a little too excited for the run. Better to layoff and see how I felt with mileage. 5.3 miles in 39:06. No land speed record, but no aches or pains either...during or after the run. I honestly can't describe how great it was to look down and see myself going out for a run. I was grinning the whole time and...wait for it...I actually had fun on the run. I wasn't trying to make some mileage or hit some pace. I was just running because I could. It was fantastic...and duly noted.

Now where'd I put my Kinvaras....