Project Kaizen

Saw this on one of the triathlon forums... I'm slowly and steadily beginning to tick most of them :)

50. You are over 30 and there is still someone in your life that you refer to as “coach”.
49. Your last bike cost more than your first car.
48. You have peed outdoors more times in the last year than you did in your first year of university.
47. You think of mowing the lawn as a form of cross-training.
46. You’ve worn a heart-rate monitor to bed.
45. And it wasn’t when you were sleeping.
44. You refer to the front hall of your house as the “transition area”.
43. When you get home from a training session at the pool, the newspaper is just being delivered to your house.
42. You have changed more flat tires this year than light bulbs.
41. The most frequently used software program on your computer is the one that keeps track of your workouts.
40. You have no idea why they call Cal Ripken Jr. “Iron Man” when, after all, he was a baseball player.
39. The first three items on your grocery list are Gatorade, power bars, and gels.
38. When you floss at night, it’s to get the bugs out of your teeth.
37. Your legs move in a cycling motion while you are asleep.
36. When you see a drop of blood, your first reaction is that you spilled some red Gatorade.
35. You know how far you biked and ran last year, to one-tenth of a kilometre.
34. You think the ultimate form of wallpaper is about 64 racing bibs.
33. A 19-year old kid who works in a bicycle shop know more about you than your next-door neighbour.
32. Your children are more likely to recognize you if you put your bicycle helmet.
31. You have a vanity licence plate with the word “Kona” in it.
30. About half the shirts you own have at least a dozen logos on the back of them.
29. You don’t find the word “fartlek” in the least bit amusing.
28. When you refer to your “partner”, you mean neither your spouse nor the co-owner of your business but the person you run or bike with three times a week.
27. You shave your legs more often than your wife.
26. The closest you came to punching somebody was when they disagreed with your position on whether wearing a wetsuit amounts to cheating.
25. It doesn’t feel right that you can’t “clip “ in and out of the pedals in your car.
24. There is a group of people in your life about whom you are more likely to know how fast they can swim 100 metres than their surnames or occupations.
23. Some of the shorts you wear today are tighter than the ones you wore in high school.
22. You are frustrated with the latest Garmin Forerunner because its live readings have a margin of error of approximately three per cent.
21. There’s a separate load of laundry every week that is just your workout clothes.
20. One of your goals this year is to be faster at getting out of your wetsuit.
19. You failed high school chemistry but you could teach a course on lactic acid.
18. All you want for Christmas is something called a carbon crank set.
17. You wore a digital watch to your wedding.
16. You have to have completely separate meals from your spouse because he or she is on a low-carb diet.
15. Your bicycle is in your living room. and bedrooms
14. You have stocked up on a brand of cereal because it has a coupon that will save you money on your next two pairs of running shoes.
13. In order to establish a new personal best, you considered peeing without getting off your bike.
12. One of your proudest moments is when you lost a toenail.
11. When a car follows too closely behind you, you accuse the driver of “drafting”.
10. When you went for a job interview, you wrote your social insurance number on your arm in black marker.
9. Your spouse cried during Terms of Endearment; you cried during the television coverage of the Hawaii Ironman.
8. You are comfortable discussing the sensitivity of your nipples with other guys.
7. Your spouse is looking forward to the day when you will slow down and just run marathons.
6. You have paused in front of the mirror in your wetsuit and thought, “Hey, I look like Spiderman.”
5. You see no issue with talking about treatments for chafing or saddle rash at the dinner table.
4. You recently asked your spouse out for dinner by asking if he or she wanted to “fuel up” together.
3. For you, “bonking” no longer has a sexual connotation.
2. The magazine secretly tucked under your mattress has pictures of really expensive bicycles in it.
And the No. 1 sign you’re obsessed:
1. Most of this list doesn’t seem like a joke to you.

Date – 20th September 2009 (Sunday)
Weather - Sunny
High - 26 degrees
Low - 15 degrees
Wind - 7KPH (W)
Humidity - 66%

Time – 7.05am
This was it. All the early morning runs, the weekend long runs, 3 months of preparation.. Everything came down to this. I was lining up for my first ever Marathon. At this point, I was so glad and relieved I made it to the start line. This was a challenge in itself as I had to survive a back pain/disc flare (1st week of July), a weeklong flu (1st week of August), Lower back ligament damage (3rd week of August). Along with all those physical obstacles, I also had passed the mental obstacle of simply wanting to give up!
After a quick good luck to my friend Mark (who was also running the marathon), we decided to split and find our own starting position and run our own race. We had a fair idea of each other’s fitness but we decided that we will not be keeping pace with each other as we didn’t train together.
I positioned myself almost in the middle of the pack.

Time – 7.10am – The wheelchair race commenced. I could not see the competitors but cheered for them.
Time – 7.15am – Sydney marathon commences. All of us started off walking a few meters to avoid congestion and then started running slowly. There were a lot of supporters cheering us on.

1 KM
This was the climb from Milsons Point to the Sydney Harbour Bridge. I saw many of the pace keepers / markers (Runners designated to run the marathon in a specified time) run past me. They all had a small flag with their designated time. I recall seeing the 3:30, 3:45, and 4hr markers at this time. These runners always had about another 20-30 runners closely following them hoping to keep pace with him and finish the marathon around the same time as them.

2 KM
This was the end of the harbour bridge. By this point, I also noticed many runners running past me and settling into their pace. I also saw some of the others stopping to take photos of them and other runners.
The final pace-keeper (4hr15mins) ran past me, about another 30-40 runners ran closely around him and tried to keep pace with him. I was settling into my own planned pace – 6:38km/ minute. At this pace, I would get cross the finish line in 4hr: 40mins. I did not check my pace calculator wrist band or watch at this point as it was too early.

3.6 KM – First water stop
I wasn’t thirsty, but decided to have about half a cup of water. I felt like I was still warming up and just beginning to sweat.

4.5 KM – Royal Botanic Garden entry
I saw many runners exiting the Royal Botanic Gardens loop (around 7Kms) when I was just entering (4.5kms). At this point, it was clear that all runners have begun running their own pace. I saw the 3:45 and 4 hour markers running in the opposite direction and exiting the gardens.

5.8 KM
This was the first water and sports drink stop. I had about 2 (small) cups of water. I didn’t notice any sports drinks but wasn’t too concerned as I didn’t want one anyway.

8KM – Royal Botanic Gardens exit – 50 mins
I’ve exited the royal botanic gardens and was running along college st. I knew I wasn’t the last runner as I saw runners just passing the 5-6KM mark in the opposite direction. There were more supporters cheering us on. This was the first point I checked my pace calculator. Based on it, I should have been around the 53 mins point at 8KM. However, I was running faster and was there at 50 mins. I knew this would affect me later in the race. So I decided to slow down gradually.

10.4KM – Oxford St Water station – 1hr: 06mins
We ran on Oxford st and entered Anzac Parade. People on Oxford st had a mixed reaction. There were a few people cheering us on. However, most of them looked surprise and confused (AND Hung-over!) as they walked home after a big Saturday night!
I stopped at this drink station. This was my first brief stop. At this water and sports drink stop, I decided to have the Powerade which was in my personal refreshment pack. I was surprised to notice that there was only about 10-15 bags of personal refreshment – Most runners must have been relying on water and sports drinks provided at the stops.
At this point I was still about 2 mins ahead of my planned time – I should have been around 1:08 but I was just less than 1hr 6mins. However, I did not want to stop for too long so I started running again but slowed my pace even further.

11KM - Centennial Park Entrance
This was the second of the many loops in the Marathon route. I saw runners exiting the park. I saw the 4hr and 4:15 pace keepers – I must have missed the faster guys by the time I got there.

16.4 Km – Centennial Park Exit – 01hr: 50mins
This was the exit at Centennial Park. It took me approximately 40 mins to complete the track in the park. I decided to have more Powerade and my first energy gel. At this point, I had slowed down enough (as per my plan) to match my planned phase. After 1hr:50 mins of running, I was still feeling good and felt like I will make it to the finish line on time (4hr:40mins) or even earlier and without any real trouble. That was wishful thinking :)

18.4 KM – Alison Road – 2hr: 03mins
This was the third loop! I saw the runners who have already completed this loop, while I was just entering it. The volunteers at this water station were extremely cheerful. They also had a hose connected to the tap and were spraying water at us as we ran past. I was concerned about my MP3 player but couldn’t refuse being sprayed by water!

21 KM – Anzac Parade – Half way – 02hr: 20mins

There was an official time recorded at this point :
SPLIT TIMES - First Half
split time - 02:20:43
s/rank - 2349
race time - 02:22:39
r/rank - 2361
activity - RUN
distance - 21.10
pace - 06:40
speed - 9.00

Based on my pace calculator, I should have been at the half way point at 2:19. I was a minute slower – This wasn’t planned. I wasn’t too concerned as I was still feeling good and injury free. I must have lost that minute during my stops to get my drinks. I decided I wasn’t going to try to catch up on the time. If I was feeling fresh and fit after the 38-39 km point, I was going to catch up on time…..

22KM – Dacey Avenue
Yet another loop!.. This was the first point in the marathon where I felt a light pain in the middle part of the right foot. I decided to stop at and stretch for a few minutes. At this point, this was only a precautionary measure. Mark ran past me asking if I was ok and I responded saying that I was fine.

25KM – Entering City – 02hr:52mins
We’ve returned to the city. Despite it being beyond the half way point, it was only at this point that it felt like half way! I felt like I’ve completed the east side of the marathon and entered the city again. My pace calculator had 2:45 at this point. I reached here around 2:52. At this point, I was still able to feel some pain and discomfort in the right foot and I was really tired and exhausted. 25.8 KM water station seems like it was going to take forever!

25.8KM
Finally managed to get to this water station. Stopped a few extra minutes while I had my Powerade and second energy gel.

26.2KM - Cnr Pitt St / Park St
As planned, my parents and my ‘support crew’ were anxiously waiting to cheer me on. I was extremely tired but I felt the adrenaline rush. It was a great to see everyone in the city cheer you on. I began to enjoy the run more – and of course, the support!

28KM – Darling harbour turn – 03hr: 15mins
This was basically the start of the second half/ west side of the marathon. My pace calculator indicated that I should have been here approximately 10 minutes earlier. I reached that point around 3:15. I knew my target time (04:40mins) was slowly getting out of my reach.
THIS WAS ANOTHER LOOP!!! At this point I was sick of the loops. It felt like for every easy downhill run, I had to run uphill back again as I saw runners in the opposite direction.

30.5 KM – Entering CityWest link
Besides stopping for drinks, I was still running. I managed not to lose any more time and was only about 10 minutes off my time. The drink stations did not have any sports drinks left as the faster runners had used it up. I was so glad I had my personal refreshment packs. I felt like I was beginning to lose energy rapidly, so I decided to take energy gels at every stop from now to the finish line.

33KM – Norton St Turn
This was an important point in my marathon. I’ve reached the distance that I’ve run the most prior to the marathon. While I was hoping that I may push myself at the same pace all the way to the finish line or maybe only add another few mins – I knew anything and everything can happen!!
The run from Leichardt back into the city was probably the most boring and motivating run at the same time.
It was boring because, it was a lonely stretch with not many cross roads or spectators –I must admit, I was loving the support and cheering by then and was missing it as there were hardly any spectators :)
It was motivating and memorable because it felt like all runners in that stretch was equally determined to make it to the finish line. At this point of the race, the body didn’t contribute much to that cause – it was completely a mental challenge. You start thinking of the reason you are doing it, the charity you are supporting and the feeling you will experience for the first time ever when you cross the finish line.
Despite all the pain each runner was experiencing at this point and our legs almost refusing to work, all of us felt extremely motivated. This felt like the ultimate test!

My whole body was in pain at this point but I felt like this was expected and nothing out of the ordinary – I was running a marathon after all. I thought, I had hit the wall by then and it couldn’t get any worse….!

34KM – 04hr:00 mins
After about 4 hours of running, I was only about 12 minutes off my planned time. I expected to lose a few more minutes. So I thought I’ll still be able to cross the finish line under the 5 hour mark.
After a quick toilet break, I resumed running slowly. I felt a cramp in my left hamstring but was able to ‘stretch it out’ and kept running. I felt similar minor cramps in various parts of my body (especially legs) during the last few KMs – So I wasn’t too concerned.
50 meters later, I felt the same cramp. This did not feel normal. I was hoping to stretch it and massage it. But every small movement was extremely painful – I couldn’t even move myself to the side of the road or even bend too much to sit! It felt like my hamstring muscles had locked. This was an extremely scary feeling. I knew I had officially hit the wall by then and I was struggling.
I also knew I couldn’t do anything else other than ‘freeze’ at that point and hope the muscles loosen up.
Around 5 minutes later, I was able to slowly move my legs. I spent about another 5 minutes massaging my legs and then started walking slowly. This was the first time in the course that I started walking instead of running.
At this point, I was around 20 minutes slower than my planned finish time. If I ran the rest of way at my pace, I would cross the finish line in about 5 hours. However, I decided that I was not going to try to keep the same pace – I don’t think legs could’ve even if I wanted to.
I was officially in survival mode now and started thinking of the official cut off time. I could afford to lose another half an hour and still finish within the 5hr 30 mins official cut-off.

38.7KM – KPMG – 04hr:40mins
I’ve recovered from my cramp (at least temporarily) and started running again. I was back in the city and in familiar area just outside KPMG – I used to work here. The time was 4hr: 40mins. This was the time I was hoping to finish my marathon!!
All I could think was the number of times we’ve taken a quick 5 minute cab ride from KPMG to Circular quay on Friday nights!!! :)

40.2KM – 05hr:00mins
I’ve officially been on the road for 5 hours now! This was the last water station and was located just before running under the bridge and seeing the finish line. My legs felt extremely heavy and painful. I was running – but at an extremely slow pace!

40.5KM
The volunteers and supporters were cheering us on and it was “not long to go now”. I ran under the bridge and could see circular quay and hear announcements and music from the finish line.
This is the point I was warned by many and told not to get too excited or emotional just yet as there is another ‘long’ 1.7 KMS to go. But I couldn’t help myself and started running faster and acknowledge everyone who was cheering. This was my first marathon after all.. :)

41.2KM
This was the final left turn from under circular quay to Opera house. Both sides were packed with people cheering you on. I pulled out my ear phones and acknowledged the cheering and support. I don’t remember any pain or cramps at this point.

42.195 KM – Finish line – An official Marathon Finisher!!
I reached the finish line!! It was the best feeling ever. I couldn’t think of anything else or remember anything other than fact that I just achieved something that I never thought I would!!

SPLIT TIMES - First Half
split time - 02:20:43
s/rank - 2349
race time - 02:22:39
r/rank - 2361
activity - RUN
distance - 21.10
pace - 06:40
speed - 9.00

SPLIT TIMES - Second Half
split time - 02:53:50
s/rank - 2219
race time - 05:16:29
r/rank - 2285
activity - RUN
distance - 21.10
pace - 08:14
speed - 7.28

Monday, June 28, 2010

50 ways to identify triathlon obsession

Monday, June 7, 2010

SMH Half Marathon

Monday, September 28, 2009

Sydney Marathon - The Race – Step-by-step account of my first marathon

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