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2007 Races/Events


2007 Resolutions


Current PRs


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Tuesday, May 30, 2006

Bike The Drive

Details to follow


Update I did two full loops of the Bike The Drive course in 3:21:21, with an average speed of 17.2mph, average heart rate of 138, which is much more what I'd like to see. As last year, had a fantastic time. This year, they split traffic into two lanes at the turnarounds, so if you weren't stopping at the rest stop, you could (ideally) keep going. Much better than last year, although still problematic, through no fault of the organizers. For the record, if you're biking something like Bike The Drive, and need slow down to the point where you've gotten off and are walking your bike through the turnaround, you should either stop at the rest stop, or at the very least, STAY TO THE RIGHT so that those of us that are trying to keep moving can do so. Which leads me to another point. I know that Bike the Drive is not a race. I'm not saying it should be a race (although the idea of a Time Trial on Lakeshore Drive does have its appeal), but if you've not moving quickly, stay out of the left lane. Quick way to tell - if there are tons of people passing you on the right, you're too far to the left. (end rant now)

After finishing, I lay out on the grass in Grant Park for a while until Josh and Dana and Jay met up with me, had some fantastic vegan ice cream from Chicago Soydairy, then back to Josh's for Justyna's fabulous pancakes, napping, festival of grilled meats, and beer/whiskey.

Between Saturday's aborted century and Bike The Drive, I burned >6,000 calories. No wonder I'm skinny...

I'm looking forward to next year's Bike The Drive already.

Saturday, May 27, 2006

57 miles into the Wind-Aided Century

DNF'd. It's 85 degrees, and I'm at my limit.

Update: I DNF'd a little over 57 miles in - I'd gotten lost several times along the ride, and the previous night's dinner had been a little off (should have carb-loaded more). First major biking event with the Garmin 301. I averaged about 16.5mph, and ended up with my heart rate averaging 155, which is higher than I would have liked for that sort of distance. The route was also hillier than I expected, which I think is one of the reasons why I dropped - see below for the elevation profile


Wednesday, May 24, 2006

Heroes Become Weak/discretion is the better part of valor/good news/bad news

Good news:
Raised almost $1000 for Relay For Life - thanks much to everyone who donated! ($975, and there are a couple of people who may be sending in donations still)
Bad news:
I didn't make it all 12 hours. I started my first lap at about 6:30pm on Saturday, and DNF'd at about 1:30am on Sunday. I walked the majority of the time (at a fairly decent pace), and about 12 miles in, started getting really bad leg cramps. Kathleen came by at about 10pm, and helped massage out some of the cramps, which helped greatly, and starting at about mile 15 or 16, I started doing alternating laps of running and walking. I started getting a nagging, although not too severe, pain in my right ankle soon after, and decided to drop when I hit 20 miles, so as not to cause permanent injury (since I've dealt with a ruptured tendon before, I wanted to make sure the ankle pain wasn't Achilles' tendon related). Got home by about 2:00am, slept until about 9, went to Radio Maria's for brunch and nursed my sore legs with a bloody mary. Felt like I'd been hit by a truck when I woke up on Sunday, but that seemed to get better pretty quickly, aside from some nasty sinus issues as a result of all of the campfires at Relay For Life.

Items that stand out from Relay For Life:
  • They lit the lumenarias at 9pm, which was immediately followed by a silent lap around the track, with a bagpiper leading the procession. I wasn't looking too closely at the lumnenarias, since I didn't know anyone who had bought any. Unbeknownst to me, Kathleen had bought two

  • One one side of the track, lumenarias were arranged on the bleachers to spell out CURE, and on the other side, they were laid out to spell out HOPE, with each word using probably 50-100 lumenarias. All of the lumenarias spelling out hope were bought by someone in honor of his wife.
  • Seeing a woman holding who I assume was her son (he was probably 5-6 years old) sitting by one of the lumenarias for probably a good 45 minutes to an hour. They'd turned the lumenaria around so it was facing away from the track, so they could sit on the grass just outside of the track. From their expressions, I assume they'd bought the lumenaria in memory of their spouse/parent. My legs were hurting pretty bad at that point, but seeing that reminded me of why I was doing Relay For Life.
  • When in need of electrolytes (I think the leg cramps may have been primarily an electrolyte issue), Salt and Vinegar Pringles are one of the best things ever.

Bad news:
My legs felt pretty good on Monday, so I did a quick (~45 minute) Spinervals indoor bike workout, then did the usual Tuesday Night Fun Run with Second Wind. It was a really nice day out, so I ran from my office to the park, then did the fun run. I've been experiencing some pain in my right calf for the past week or so - nothing too bad, just felt like the muscle was a little knotted up, and massage has been helping. It got noticeably worse over the course of the run, and the last mile of the run was spent alternating between walking and running in about 100ft blocks. I went to Convenient Care immediately after the run, and have pulled my soleus muscle. Have to lay off running for the next 8-10 days, and am on Norflex and lots of anti-inflammatories.
Good news:
I can still bike (as long as I don't push it too much), and it's only about a Grade 1/maybe low Grade 2 muscle pull.

Tuesday, May 16, 2006

For anyone I haven't spammed yet....

I'll be doing Relay For Life this coming Saturday to raise money for the American Cancer Society. Since I'm a bit crazy, I'm doing it solo, rather than as part of a team. If you'd like to contribute and haven't yet, you can donate a lump sum here. If you're wanting to pledge based on how many miles I end up doing, email me.

Monday, May 15, 2006

weekend update (not with Dennis Miller)

Drove up to Chicago on Friday to see Los Nativos/Brother Ali/Atmosphere at the Vic, then drove to Iowa for Kathleen's Mom's birthday. Got in about 4 mile of hill training on Monday, then made a birthday dinner consisting of:
Fried tilapia with wilted basil and sage
Roasted asparagus
Hasselback potatoes
Creamed morels (using the most luscious morels I have ever had, bar none)
Microgreen caesar salad
Fresh raspberry and candied papaya pavlova

And....I'm registered for the Chicago Marathon, and I'll be qualifying for Preferred Start no matter what!

Saturday, May 13, 2006

Decision is made

Well, it looks like the voting is unanimous, and I'll be running the DeTonty Iron Fist 50k this year.

Just kidding. Assuming that registration doesn't close by Tuesday, I'll be registering for (and running) the Chicago Marathon this year!

Thursday, May 11, 2006

Decisions, decisions

So, I'm currently trying to decide what to do with myself in October, and my choices are either the DeTonty Iron Fist 50k, or the Chicago Marathon

Advantages to Chicago:
  • It's more of an incremental distance increase over what I'm doing now
  • There's a training program through the running club down here which is specifically geared towards preparing for a marathon such as Chicago
  • It's relatively flat. Flat=fast
  • It's the Chicago freakin' marathon
  • I'd get to carb load with Josh

Advantages to DeTonty:
  • It's only 10k more than a marathon
  • Cooler logo, would make a sweet tattoo
  • It's a 50k! I'd officially be an ultrarunner!
  • It's relatively hilly. Hilly=fun
  • Swank technical shirt in the race packet

If I do decide to run the Chicago Marathon, I could do the 10mile Fun Run @ DeTonty the following weekend, and would then still get the swank technical shirt

Vote for your choice in the comments. Since this does pertain to Chicago, feel free to vote early and often. I'd like to decide by Tuesday of next week (the 16th).

Tuesday, May 09, 2006

Final race results from Mini-Marathon

We arrived in Indianapolis mid-afternoon on Friday, checked in to the hotel (which was conveniently just down the street from my starting corral), and picked up our race packets. The Mini-Marathon is by far the largest race that I've done (35,000 people registered), and even the packet pickup was a bit overwhelming (albeit *very* well-organized). I'd run the 500 Festival 10k back in March and had received the wrong timing chip, but had no such problems at the Mini-Marathon.

I went for a short and easy run before dinner, just to make sure my legs were in decent shape (I'd been experiencing some minor tendonitis leading up to the Mini-Marathon, but that seemed to have almost entirely faded by Friday night)

We had what we had hoped would be an early-ish dinner, which quickly evolved into a late dinner, as the restaurant became rather overfull shortly after we arrived, due to a combination of runners and it being prom night. The late dinner proved pivotal later in the weekend.


We left the hotel on Saturday just before 7 and split up to get to our respective corrals, and were in our starting corrals pretty much promptly at 7am. It was in the high 30s to low 40s at 7, although the temperature crept up to the high 40s by the time the start rolled around at 7:30. The gun start for runners was officially 7:33, and I crossed the starting line about 2 minutes later. Not having run in this large of a group before, I was expecting a bit of jostling, etc at the start, but traffic never really seemed to bunch up. The first couple of miles were somewhat of a blur, but the following stand out:
  1. The elephant at the Indianapolis Zoo watching us run by with what I'm fairly sure was an expression of bemusement.
  2. A woman playing acoustic guitar who was startlingly similar (both in appearance and sound) to Yoko Ono

I felt great for the first 5 miles or so, and was right on pace (when I registered for the Mini-Marathon, I'd declared my intended pace as 8:47 miles, but my speed's increased a bit since then), fairly comfortably running about 8:38 miles. A little before the entrance to the Indianapolis Motor Speedway, the abdominal cramps started. And continued. I ended up spending an unfortunate amount of quality time (I think about 5 minutes) in a Port-o-let at about mile 9. I rejoined the race at that point feeling much better, and decided to see if I could make up some of the lost time. Much like the first couple of miles, the last couple were also a blur, with standouts including:
  1. The beer aid station at the Hi Neighbor Tavern
  2. Whatever band was playing a cover of "Mr. Brownstone" at about mile 11, providing me a kick of energy to pick up the pace a little more
  3. Steel band music provided by the Indiana West Indian Club at about mile 12, which helped to carry me the rest of the way to the finish.

I ended up finishing in 1:54:28 (chip time) (6,159 out of 27,642 finishers, which places me in the 78th percentile), which I'm pretty pleased with, given my intestinal issues. My best guess re: the intestinal issues is that it was a combination of nerves and a bit too much food a bit too late at night the night before.

I walked around to cool down after the race, got a quick massage, and then relaxed for the rest of the weekend.


Kathleen and I had a late lunch after the race at Restaurant Du Soleil, which was amazing - I had

Braised artichokes with brandade and preserved lemon and

Pan-roasted skate wing with brandade and garlic oil potatoes, caramelized root vegetables, and roast turkey jus

We stopped back at the hotel for a nap, and then I walked around for a bit before dinner to try and loosen up my legs a bit.

We met up with friends for dinner Saturday night at Palomino (the same place we'd eaten Friday night)
I started with a much-deserved martini

followed by

Roasted garlic with cambozola, tomato chutney, marinated olives, and cracked pizza crust

Seared ahi tuna with horseradish cream (we split these two appetizers among the people at the table)

For my entree, I had the roasted smoked salmon with roasted tomatoes and a rosemary beurre blanc

For dessert, I had a glass of Hine Triomphe, which I'd been looking forward to for several months, since finding out that Palomino had it on their brandy list.

We met up at Three Sister's for breakfast the next morning

I had the cabbage/potato soup

and the potatoes with tofu, salsa, and cheese
My legs are much less tired than I expected - I'll be at the fun run tonight, and I managed to get a couple of good bike workouts in Monday and today.

Overall, I was thrilled with the Mini-Marathon (very well organized and fantastic support), and will be signing up for next year's running of it (I'm planning on qualifying for the level 2 seeded start for next year).

Now I get a couple weeks of running/biking/relaxing before solo Relay for Life...

Saturday, May 06, 2006

Super-preliminary results

Finished the half-marathon in approximately 01:54:28 (official results to follow). Had pretty bad intestinal issues around mile 9.5, which slowed me down considerably. Am in hotel room waiting for Kathleen currently. Feeling pretty good - a little sore , and toenail on left big toe is distinctly unhappy, but all in all, pretty pleased. Further update to follow.

Friday, May 05, 2006

The Road to Indy: Day 6

Morning exercise:
Screw you, I'm resting for Indy!

Thursday, May 04, 2006

The Road to Indy: Day 5

Morning exercise:
50 stability ball crunches
16 stability ball push-ups
50 stability ball twist crunches
16 stability ball push-ups
50 stability ball crunches
16 stability ball push-ups
50 stability ball twist crunches
20 stability ball push-ups

Breakfast:
4oz sour cherry juice with Race Day Boost
Smoothie:
1c papaya
1c almond milk
1T honey
1 envelope MegaFlax ProActive
2 tsp bee pollen
6 baby bannanas
2oz wheatgrass juice
1/3c vegan protein powder

3000mg Vitamin C
2000mg CLA
1000mg MSM
1500mg Glucosamine Sulfate
550mg Ginger root
450mg Cayenne
B-complex supplement

Snack:
1 Maya bar
1 slice carrot-raisin manna bread
4oz acai juice with Race Day Boost

Lunch:
Curried garbanzos, lima beans, and zucchini
2 sprouted grain tortillas with olive oil and zatar

Midafternoon snack:
1 slice carrot-raisin manna bread
Bannana Cookie Lara Bar
4oz acai juice with Race Day Boost

Dinner
1 perfect martini
Spaghetti with home-made red sauce
Garlic bread
2 glasses 2000 Borgo San Daniele Arbis Blanc
4oz sour cherry juice with Race Day Boost

Head is shaved, and I'm ready - we're driving to Indy tomorrow. If we've got wifi at the hotel, I'll do some blogging from there; if not, I'll moblog it from my phone, with a full update when we get back.

Wednesday, May 03, 2006

The Road to Indy: Day 4

Morning exercise:
50 stability ball crunches
16 stability ball push-ups
50 stability ball twist crunches
16 stability ball push-ups
50 stability ball crunches
16 stability ball push-ups
50 stability ball twist crunches
20 stability ball push-ups

Breakfast:
1/2c granola
1/2c almond milk
1 envelope MegaFlax ProActive
1 slice homemade bannana bread
4oz sour cherry juice with Race Day Boost
2 tsp bee pollen
3000mg Vitamin C
2000mg CLA
1000mg MSM
1500mg Glucosamine Sulfate
550mg Ginger root
450mg Cayenne
B-complex supplement

Snack:
1 Maya bar
4oz acai juice with Race Day Boost

Lunch:
1 hard-boiled duck egg
Curried garbanzos, lima beans, and zucchini
1 slice carrot-raisin manna bread

Midafternoon snack:
1 slice homemade bannana bread
1 orange
4oz acai juice with Race Day Boost

Exercise
Speedwork (usual Wednesday night speedwork with the local running club; tonight was a reverse ladder, and I sat out the first interval, so I ran 5x100m strides to finish warming up, then 1200m, 800m, 400m, 200m; had about 1-1/2c of fresh papaya immediately after cooling down)
50 stability ball crunches
16 stability ball push-ups
50 stability ball twist crunches
16 stability ball push-ups
50 stability ball crunches
16 stability ball push-ups
50 stability ball twist crunches
20 stability ball push-ups

Dinner
6oz roasted wild Alaskan salmon with pineapple-habanero glaze
Roasted zucchini with garlic and oregano
2000mg Vitamin C
2000mg CLA
550mg Ginger root
450mg Cayenne

4oz sour cherry juice with Race Day Boost
3 capsules ZMA

Tuesday, May 02, 2006

The Road to Indy, Day 3

Morning exercise:
50 stability ball crunches
16 stability ball push-ups
50 stability ball twist crunches
16 stability ball push-ups
50 stability ball crunches
16 stability ball push-ups
50 stability ball twist crunches
16 stability ball push-ups

Breakfast:
1/4c Bear Naked low-sugar cereal
1/2c almond milk
1 envelope MegaFlax ProActive
1 slice homemade bannana bread
4oz sour cherry juice with Race Day Boost
2 tsp bee pollen
3000mg Vitamin C
2000mg CLA
1000mg MSM
1500mg Glucosamine Sulfate
550mg Ginger root
450mg Cayenne
B-complex supplement

Snack:
1c soy yogurt
4oz acai juice with Race Day Boost

Lunch:
1 hard-boiled duck egg
1 slice carrot-raisin manna bread
1 millet burger
1 orange

Midafternoon snack:
1 Maya bar
4oz acai juice with Race Day Boost
Exercise
4 mile run @ ~9:40 pace
50 stability ball crunches
16 stability ball push-ups
50 stability ball twist crunches
16 stability ball push-ups
50 stability ball crunches
16 stability ball push-ups
50 stability ball twist crunches
16 stability ball push-ups

Dinner
Curried garbanzos, lima beans, and zucchini
Sweet potatowild rice fritter
Garlic bread
1 glass Riesling
2000mg Vitamin C
2000mg CLA
550mg Ginger root
450mg Cayenne

1/4c granola
1/2c almond milk
3 capsules ZMA

Monday, May 01, 2006

The road to Indy: Day 2

Morning exercise:
~40 minute run; kept it at a fairly low intensity, although I think the speedwork has been doing some good for me - ended up running 4.8 miles in roughly 42 minutes (8:46 pace)
50 stability ball crunches
16 stability ball push-ups
50 stability ball twist crunches
16 stability ball push-ups
50 stability ball crunches
16 stability ball push-ups
50 stability ball twist crunches
16 stability ball push-ups


Breakfast:
1/4c Bear Naked low-sugar cereal
1c fresh papaya
1 envelope MegaFlax ProActive
1 slice homemade bannana bread
1 hard-boiled duck egg
2 tsp bee pollen
3000mg Vitamin C
2000mg CLA
1000mg MSM
1500mg Glucosamine Sulfate
550mg Ginger root
450mg Cayenne
B-complex supplement

Snack:
1 slice homemade bannana bread

Lunch:
1 hard-boiled duck egg
1 slice carrot-raisin manna bread
1 orange

Midafternoon snack:
1c soy yogurt
1 Maya bar

Dinner:
1 sweet potato/wild rice fritter
Mustard green salad w/ tahini dressing
2 oranges
Pecan crackers
1 glass sangria
2000mgVitamin C
2000mg CLA
550mg Ginger root
450mg Cayenne

Exercise
50 stability ball crunches
16 stability ball push-ups
50 stability ball twist crunches
16 stability ball push-ups
50 stability ball crunches
16 stability ball push-ups
50 stability ball twist crunches
16 stability ball push-ups

3 capsules ZMA
©2007 Shea Nangle