Photo Credit: Charlie Abrahams

While registration information is up in the air for the 2014 Boston Marathon a few things are very certain. First, the 118th Boston marathon will be held on April 21, 2013. And second, after the tragic events of this past year, gaining entrance will be exceptionally hard for the event.

The Boston Marathon already has very stiff qualification criteria in place to ensure that the field is top-notch (view the criteria here). Due to registration limits that had left some qualified athletes unable to register, in 2012 the BAA initiated a pre-registration process that favored the fastest times within each division.

If the qualifying time for your division is 3:10, for example, but you ran a 2:53, you received a priority registration opportunity. In other words, you could register before someone who ran a 2:59; they in turn could register before someone who ran a 3:09. There were specific “windows” for these pre-registration waves, but overall the process went smoothly.

However, people who had qualified for Boston were still locked out as the amount of delegated spaces for the race had filled within a few hours of “open” registration — by open I am referring to athletes who were within the last five minute “window” of their qualifying time.

In other words, achieving the current standard of 3:10 for your age group doesn’t automatically gain you entry. At the present time you (1) need to have your qualification solidified by September 1st and (2) need to run at least five minutes faster than your current standard, ideally ten minutes faster if possible.*

*Note: This is based off of the 2013 registration process and could change in advance of 2014 registration. While you absolutely want to have a qualifying time by September, you might not need to be as fast as I am proposing here (but it can’t hurt!).

For those of you looking to qualify for the 2014 edition of the race, you have just over seventeen weeks to lock in a time that will do the trick. Here’s how I suggest you do it.

Step One: Determine Your “True” Qualification Standard (BQS)

Below you will find the table of qualification standards as of April 2013 for the Boston marathon as posted by the Boston Athletic Association. They were adjusted in September 2012 to make qualification a bit more challenging and to keep the numbers of participants somewhat constrained.

But, based on the current registration process and overall level of interest in the Boston Marathon, you need to be faster than the times listed above. Here is a breakdown to help you select your target time:

• Excellent Registration Delta = Subtract 10 minutes from the current BQS.
• Above Average Registration Delta = Subtract 5 minutes from the current BQS.
• Average Registration Delta = Stay at current standard.

As an example, a 53-year-old woman looking to lock in her changes to register should target a 3:50 qualification time or better by September 1st.

Step Two: Identify The Gap Between Your Desired BQS and Your Current Fitness

This is where the rubber meets the road; having a number on paper is one thing but linking that number to your current fitness will let you know just how far you have to go in order to be in a position to meet your qualification standard.

 

A.  Go to the AttackPoint website and enter the distance as 26.2 miles and then enter your Desired BQS time.

B. This will generate a list of predicted race finish times based on your desired BQS, from the marathon time you entered down to a 5k effort.

C.  Find a recent race result–from the last three months–to compare against these numbers. We use races as they are an accurate reflection of your running speed.

D.  Do the math between the two numbers to determine exactly how much work is required to achieve your desired BQS. Here is an example:

• Your desired BQS as a 43-year old male is 3:05 (actual standard is 3:15).
• You enter that time into the AttackPoint calculator and generate a half marathon time of 1:28:48.
• Just last month you ran a 1:30:00 half marathon, putting you approximately 72 seconds of the standard, or roughly 3 seconds per mile off your desired BQS pace.

Adjustment Factors:

• If your most recent race result is more than three months old, you should estimate your finish time based on your current level of fitness by adding / subtracting time as required.
• This comparison process works best for race results of 10-mile events or longer. If you are comparing to a 10k or 5k result, you should subtract another minute from the 10k result or another 45 seconds from the 5k result listed.

Here is a table to help you determine your BQS pace gap; simply find your actual time gap in the chart below based off of the race distance you are comparing (left column) and then scroll up to find the pace per mile gap.

Step Three: Determine Your Proper Training Path

Now that we know what the gap is between your current fitness and your desired BQS, we have to pick the right training path to get you ready for the race.

With a deadline of September 1st to qualify, you only have a set number of weeks to do the training. The sooner you start, for example 5/6/2013, the more time you have to get ready.

And it’s worth pointing out that the larger the gap, the more significant your training will need to be in order to be 100% ready for your race.

Block 1 of 4: Two weekly threshold interval sessions in Zone 4 / Threshold Pace. One weekly hill bounding session. One long run at Goal Pace + 30 seconds per mile. Additional runs are less than 45 minutes, at Easy/Steady pace with 6 to 8 Strides at the end.

Block 2 of 4: Same as Block 1 of 4, only include one 13-mile “Race Simulation” weekend run followed by a Day Off.

Block 3 of 4: Two long runs: (1) Wednesday long run done as 60% at Goal Pace + 30 seconds per mile, final 40% of the run at Goal Pace. (2) Saturday long run done as 25% warm up then 50% as alternating 1 miles at 5 seconds faster per mile than Goal Pace, 1 mile at 10 seconds slower per mile than Goal Pace. There should be one 18-mile “Race Simulation” weekend run followed by a Day Off. One threshold / mile repeat session per week and one VO2 interval session per week. Any extra runs are Strides.

Block 4 of 4: Four weeks out is the final long run with last 50% at or slightly faster than goal pace, two VO2 interval sessions, extra runs are strides. Weeks three and two are two medium length runs with 33% of each run at goal pace. One VO2 session per week; extra runs are Strides.

Workout Explanations

Threshold / Mile Repeats

Typically 45 minute runs including 2 to 3 mile repeats at 10k pace with 50% rest at an easy jog. So run an 8:00 mile interval and you earn 4:00 of rest!

VO2 / Interval Repeats

Typically 45 minute runs including 4 to 6 repeats of 3 minutes at 5k pace with 2 minutes of rest after each.

Hill Bounding

A plyometric or strength workout, not a hill sprinting session. You bound up the hill for 30 to 45 seconds, and then you sprint over the crest of the hill for the final 5 seconds of each interval. Example video here (note there is no sprint in the video).

Strides

An easy run up to 45 minutes in duration; finish with about 10 minutes left in a place where you can run strides. A stride is 20” at 5k pace/effort with perfect form. Ideally you will count 30 single foot strikes in each repeat.

Race Simulation

This is a longer run done as you expect your race to play out. First 5 miles are at Goal Pace plus 15 seconds per mile (so if your Goal Pace is 8:00/mile, you will run 8:15/mile), followed by the remainder at Goal Pace minus 5 seconds per mile (7:55/mile pace in our example). Eat and drink as you will on race day, note how you perform, etc.

Step Four: Find A Complementary Race

Now that you know your BQS Gap and how long you should ideally train to achieve your goals, it’s time to find the right race for you. Using the minimum training window determined previously, and with an eye towards your personal budget and life-schedule, review the race options.

Scroll to the bottom of this post for a list of every marathon we could find between now and September 1, 2013.

To find additional marathons, including international ones, continue your search over here on the Marathon Guide website.

Up Next: Prepare to Race at Your Best!

All the fitness in the world won’t help you if you can’t put together your best possible race. I’ll be back next time with more details on proper race execution; in the meantime if you can’t wait you can purchase our Marathon Race Guide: Your Best Marathon.

Thanks for reading!

++++ Upcoming Marathon List ++++

June 2013
6/1/2013 Forest of Nisene Marks Marathon Aptos , CA
6/1/2013 God’s Country Marathon Coudersport , PA
6/1/2013 Green River Marathon Kent , WA
6/1/2013 Newport Marathon Newport , OR
6/1/2013 Sunburst Marathon South Bend , IN
6/1/2013 The North Face Endurance Challenge – Washington DC Sterling , VA
6/1/2013 Timberline Marathon Government Camp , OR
6/2/2013 Casper Wyoming Marathon Casper , WY
6/2/2013 Conquer the Cove Marathon Roanoke , VA
6/2/2013 Deadwood-Mickelson Trail Marathon Deadwood , SD
6/2/2013 Fallen 4 Marathon Whitecourt , AB
6/2/2013 Indoor Insanity Marathon Winston-Salem , NC
6/2/2013 Marathon de Taos Taos , NM
6/2/2013 Marathon de la Baie Charlo , NB
6/2/2013 Minneapolis Marathon Minneapolis , MN
6/2/2013 Therapeutic Associates North Olympic Discovery Marathon Port Angeles , WA
6/2/2013 Dodge Rock ‘n’ Roll Marathon San Diego , CA
6/2/2013 Steamboat Marathon Steamboat Springs , CO
6/7/2013 Bear Lake Idaho Marathon Fish Haven , ID
6/8/2013 Bear Lake Marathon Garden City , UT
6/8/2013 Mangum Track Club Boogie Marathon Ellerbe , NC
6/8/2013 Hatfield-McCoy Marathon South Williamson , KY
6/8/2013 Indian/Celina Challenge Tell City , IN
6/8/2013 Marathon-to-Marathon Marathon , IA
6/8/2013 Maryville Marathon, The Chamber Country Classic Maryville , MO
6/8/2013 Run the Caldera Marathon Jemez Springs , NM
6/8/2013 Sandhills Marathon Valentine , NE
6/8/2013 Storm the Dam Trail Marathon El Dorado , KS
6/8/2013 Teton DAM Marathon Rexburg , ID
6/8/2013 Three Sisters Marathon Redmond , OR
6/8/2013 Zions Bank Utah Valley Marathon Provo , UT
6/9/2013 Ann Arbor Marathon Ann Arbor , MI
6/9/2013 Edge to Edge Marathon Ucluelet , BC
6/9/2013 Lake Placid Marathon Lake Placid , NY
6/9/2013 St. Joe River Marathon St. Maries , ID
6/9/2013 Swan Lake Marathon Viborg , SD
6/9/2013 Winthrop Road Marathon Winthrop , WA
6/15/2013 1/2 Sauer 1/2 Kraut Marathon Philadelphia , PA
6/15/2013 Herriman Oquirrh Mountain Marathon Herriman , UT
6/15/2013 Turkey Track Trail Marathon Pagosa Springs , CO
6/15/2013 Paradise Area Chamber of Commerce Whitefish Point Marathon Paradise , MI
6/16/2013 Canton Marathon Canton , OH
6/16/2013 Mama Rose’s Estes Park Marathon Estes Park , CO
6/16/2013 Johnny Miles Marathon New Glasgow , NS
6/16/2013 Manitoba Marathon Winnipeg , MB
6/16/2013 San Juan Island Marathon Friday Harbor , WA
6/16/2013 Wipro The San Francisco Marathon San Francisco , CA
6/16/2013 Vancouver USA Marathon Vancouver , WA
6/21/2013 Summer Solstice Endurance Runs Abilene , TX
6/22/2013 XTERRA Big Elk Marathon Elkton , MD
6/22/2013 Grandma’s Marathon Duluth , MN
6/22/2013 Keyes Peak Trail Marathon Florence , WI
6/22/2013 Mayo Midnight Marathon Mayo , YT
6/22/2013 Mayor’s Marathon Anchorage , AK
6/22/2013 Niagara Marathon Niagara On The Lake , ON
6/22/2013 Rock ‘n’ Roll Seattle Marathon Seattle , WA
6/22/2013 Run Charlevoix Marathon Charlevoix , MI
6/22/2013 Run4Troops Marathon Dyersville , IA
6/23/2013 Bay of Fundy International Marathon Lubec , ME
6/23/2013 Bellevue Ghost Marathon Bellevue , WA
6/23/2013 UCC Coffee Kona Marathon Kailua-Kona , HI
6/23/2013 HFM Maritime Marathon Manitowoc , WI
6/29/2013 Aspen Backcountry Marathon Aspen , CO
6/29/2013 Leadville Trail Marathon Leadville , CO
6/29/2013 Pacific Crest Marathon Sunriver , OR
6/29/2013 Running With The Devil Marathon Boulder City , NV
6/30/2013 Pasadena Marathon Pasadena , CA
July 2013
7/3/2013 Canadian Arctic Holidays Northwest Passage Marathon Arctic Watch , NU
7/4/2013 Foot Traffic Foot Traffic Flat Marathon Portland , OR
7/6/2013 Freedom Marathon Gresham , OR
7/7/2013 Mad Marathon Waitsfield , VT
7/7/2013 Stars and Stripes Marathon Beaverton , OR
7/13/2013 Running Fit Dances With Dirt Devil’s Lake Baraboo , WI
7/13/2013 Grandfather Mountain Marathon Boone , NC
7/13/2013 Waugoshance Trail Marathon Mackinaw City , MI
7/14/2013 Tidal Basin Run Grant-Pierce Indoor Marathon Arlington , VA
7/14/2013 Light at the End of the Tunnel Marathon North Bend , WA
7/14/2013 Missoula Marathon Missoula , MT
7/15/2013 Adventurecorps Badwater Ultra Marathon Badwater , CA
7/20/2013 Aspen Valley Marathon Aspen , CO
7/20/2013 Kendall Mountain Marathon Silverton , CO
7/20/2013 Loonies Midnight Marathon Livingston , TN
7/21/2013 Friendly Massey Marathon Massey , ON
7/26/2013 Somerville Road Runners Around the Lake Marathon Wakefield , MA
7/27/2013 Southeast Road Runners Frank Maier Marathon Juneau , AK
7/27/2013 Grand Island Trail Marathon Munising , MI
7/27/2013 King Salmon Marathon Cordova , AK
7/27/2013 Morgan Valley Marathon Morgan Valley Marathon Morgan , UT
7/27/2013 SOGONAPMIT Marathon American Fork , UT
7/28/2013 Bearfest Wrangell , AK
7/28/2013 Madison Marathon (MT) Ennis , MT
7/28/2013 Nova Scotia Marathon Barrington , NS
August 2013
8/4/2013 Blister in the Sun Marathon Cookeville , TN
8/4/2013 Yukon River Trail Marathon Whitehorse , YT
8/10/2013 Mt. Sneffels Marathon Ouray , CO
8/10/2013 Paavo Nurmi Marathon (USA) Hurley , WI
8/11/2013 Ben’s Smart Marathon by the Sea Saint John , NB
8/17/2013 Old Farts Running Club Fallsburg Marathon and Half Marathon Lowell , MI
8/17/2013 Newpark Town Center Resort Hotel Park City Marathon Park City , UT
8/17/2013 Green River Chamber of Commerce Run With the Horses Marathon Green River , WY
8/17/2013 Running with the Bears Greenville , CA
8/18/2013 Big Wild Life Runs Marathon (prev. Humpy’s Classic Marathon) Anchorage , AK
8/18/2013 Drake Well Marathon Titusville , PA
8/18/2013 Extraterrestrial Full Moon Midnight Marathon Rachel , NV
8/18/2013 LEADING LADIES’ MARATHON Spearfish , SD
8/18/2013 Overlander Sports Marathon Yellowknife , NT
8/18/2013 Pikes Peak Marathon Manitou Springs , CO
8/23/2013 Self-Transcendence Marathon Nyack , NY
8/24/2013 Mesa Falls Marathon Ashton , ID
8/24/2013 North Country Trail Run Wellston , MI
8/24/2013 Silverton Alpine Marathon Silverton , CO
8/24/2013 Wausau Marathon Wausau , WI
8/25/2013 Edmonton Marathon Edmonton , AB
8/25/2013 SSQ Quebec City Marathon/Marathon des Deux Rives Quebec City , QC
8/25/2013 Texada Arts, Culture, Tourism Society Run The Rock Marathon – Canada Gillies Bay , BC
8/25/2013 The Santa Rosa Marathon Santa Rosa , CA
8/31/2013 Grand Teton Trail Marathon Alta , WY
8/31/2013 First National Bank,Powerade, Crankgel Layton Marathon Layton , UT
8/31/2013 Marquette Marathon Marquette , MI
8/31/2013 Portneuf Medical Center Pocatello Marathon Pocatello , ID
8/31/2013 Team Ortho Women Rock Marathon St. Paul , MN
September 2013
9/1/2013 Logan View Raider Run Hooper , NE
9/1/2013 Minocqua Area Chamber of Commerce Minocqua No Frills Marathon Minocqua , WI
9/1/2013 Sunriver Marathon for a Cause Sunriver , OR
9/1/2013 The Kauai Marathon Poipu Beach Kauai , HI
9/1/2013 Tupelo Marathon Tupelo , MS

-Marathon Nation

I first made the left-hand turn onto Boylston St. in 2002, just months after 9/11. I was so overwhelmed by the crowds, the accomplishment, the moment, that I shed a tear mid-stride. It wasn't just a marathon. It was BOSTON. Hallowed ground. The ultimate. The culmination of years of work, training and a dream.

But this isn't about running.

I qualified again a few years later, this time bringing along my children to witness the spectacle and see how their father's hard work, early mornings, and qualifying races had paid off. They were there on Boylston. They stood on that street at that finish line. They had seen their dad do it, and had cheered along with the thousands of spectators.

But this isn't about running.

I didn't cry when I heard the news. I was stunned. I saw the footage from every angle. Still, no tears. But when I heard about an 8-year-old boy who died welcoming his father to the finish line…

That could have been one of my kids. Or both. I could have been that father. We were in that same spot. So many people were. It kept me awake last night. A small punishment of 'what ifs.' What if I had decided to run Boston this year? What if I had run just the wrong finishing time? What if, what if, what if?

But this isn't about running.

This weekend, I am driving to the small Iowa town where my daughter goes to college. We are going to run a 5k together benefiting the local fire department. It may be her first steps toward running a 10k, a marathon, or maybe even a trip someday to Boston.

But this isn't about running.

There will be a Boston next year and the year after that and for years to come. And, mark my words, I will return there and cross that line again, maybe with my daughter. And we won't be afraid. We will be surrounded by people a lot like us from all over the world. People who want to experience something overwhelming. People who want to spend time with the beautiful citizens who come out year after year on Patriot's Day, to celebrate what's good with the world, what's right.

But this isn't about running.

I cannot imagine the hurt in the family of that 8-year-old boy, Martin Richard. But I can imagine the love that's headed their way, from everyone who has run Boston, who has finished, who has watched, who has volunteered, who has protected, who has lived. There are millions of us, all thinking of that child, his father, his family and an event that celebrates life year after year after year.

Because this isn't about running.

Pete Ylvisaker is a seasoned (i.e. old) endurance athlete now sporting the Team TwinSix kit, (TwinSix.com). He'll be grinding it out at the 24 Hours of Triathlon this July.

Lining up just before starting gun goes off is a moment of extreme tension. Months of training and focus have brought you to the precipice of race day. In a few minutes, your body and mind will be put to the test. You are ready to go, but there's just one problem: every fiber in your being is ready to race, but you actually need to be thinking about pace. On the surface it's just one letter, yet knowing the difference between the two can make - or break - your race experience.

Pre-Race Euphoria & Your Taper

Coming into the start of the race is a really unique moment. You are finally rested after weeks of training, and you are itching to really run. You are mentally very focused, as other distractions quickly fade to the background. There is a ton of energy around you; the crowd of athletes is clearly excited and it's hard to not feel their infectious enthusiasm.

While you might have been worried all year about a potential injury, this pre-race window is technically the most dangerous time for you. In a few minutes of poor pacing, it is possible to remove any chance for a strong finish and a great race.

This is why it pays to have a race plan in place long before race day, so your job is simply checking off a list instead of trying to conjure up a performance. Enjoy the moment, soak up the excess energy for later in the day when you'll need it…but don't let it dictate how you race.

"The marathon is twenty miles of hope and six miles of reality." ~ Cam Brown

Mental vs Physical Halfway

Anyone who has ever done a marathon will tell you that the miles get harder the longer the race goes on. Mile five is harder than mile one, and mile twenty is actually exponentially harder than mile ten. Let's not even talk about mile twenty-five. This isn't even taking elevation or terrain into account; we are talking strictly time!

Truth be told, racing a marathon will help you learn that mile 13.1 is actually not the halfway point on race day. In fact, most runners still feel phenomenally strong and focused at the technical midpoint of the race. By mile fifteen fatigue starts to accumulate for even the most seasoned runner. By mile twenty the gig is up and you have some serious work to do to get to the finish line, regardless of how hard you have been running up to this point.

TIP #1 - Envision half way being the mile twenty marker. Train to get to mile 20, but mentally prepare for what it will take to get from there to the finish line.

A well-run marathon means not slowing down over the final six miles.

Redefining Racing in the Context of a Marathon

Given that the race gets exponentially more difficult as time passes, it's in your best interest to create conditions where you are mentally and physically ready to deal with the final finishing miles.

The best way to do this is not, contrary to popular opinion, to start fast and put the extra time into a "bank" for when you ultimately end up slowing down. This strategy encourages you to be aggressive at the time when you are most likely not able to make informed decisions about your pacing. Running hard, blowing up and hanging on to the finish isn't a strategy…it's damage control.

The optimal way is to start the race in such a way that you can take care of all the important things before the hammer falls. You should be able to eat and drink sufficiently; you should be somewhat relaxed, and you should be finding your natural pace instead of forcing one on your body.

Most importantly, you need to be putting significant mental resources towards examining how your body is handling the demands of race day. Your race will be defined by your ability to handle the nuances that temperature changes, nutrition requirements, equipment selection and many other factors have placed upon you.

26.2 Miles = Six + Fourteen + Six Point Two

Start Smart to Finish Strong

Despite what you might think, the ability to run a solid final six miles isn't determined in training. It's all about execution.

I would rather bet on someone with 90% fitness who is 100% ready to execute than someone who feels invincible thanks to their training. The fitter athlete is less likely to respect the demands of the race and more likely to choose the wrong path when it comes to decision making time.

So how does one properly pace a marathon? I humbly suggest you keep it as simple as this: Six + Fourteen + Six Point Two

The First Six Miles

Your goal here is to keep the pace down; settling into your race. This is effectively your warm up for the race itself. Do yourself a favor and run approximately ten (10) seconds slower per mile than your target pace.

The Middle Fourteen Miles

This is the meat of race day, where you settle into your steady pace and work to get to the true halfway point of your race. You are eating and drinking like a champ. If you are doing things well, you will run these miles at approximately five (5) seconds faster per mile than goal race pace. This will enable you to "earn back" the time you "gave up" at the start of the race. By the time you hit mile twenty you will be right back on schedule.

The Final Six Point Two Miles

This is it, the part that you have prepared for - the actual race. Everything else was a formality; it's now time to start thinking about what it means to you to finish. Why thinking? Because there is precious little left physically to determine your outcome. If it all goes according to plan, you'll be able to hang on to the finish. The goal here is that your personal finish line comes just a few steps beyond what the evil event organizers have decided is truly twenty-six point two miles.

A great race is less the culmination of incredible fitness as it is the intersection of good fitness and excellent execution. I hope this helps you in your next big race. If you have other experiences or thoughts, please feel free to share them in the comments below!

Marathon Nation

Everyone poops. It's just that most people make it to an appropriate receptacle first.

Usually, when nature calls while I am running, my digestive system gives some kind of polite 10-minute warning. If that is not heeded quickly, it then sounds a more serious 5-minute warning, perhaps with a warning shot being fired off, before going to DEFCON 3, at which point there had better be a toilet within a quarter-mile, because an explosion is imminent.

Four miles into yesterday's scheduled 9-mile run, and approximately three hours after washing down a breakfast burrito and a plate of hash browns with an iced coffee drink called a Mood Elevator, I felt a deep, seismic shift in my lower gut. But unlike on previous runs, there were no warnings. This was it. Judging by the cold sweat that had descended up on my brow, I figured I had maybe 30 seconds to find somewhere to unload the after-effects of my late lunch at a coffee shop that will - for the sake of its reputation - remain nameless.

I was almost at the end of a recently constructed section of the greenway along the Harpeth River when I realized it was, well, 'go' time. About a hundred and fifty yards away was a driving range, which I thought might have a bathroom. And just as I was entertaining the idea of a mad dash for said range, it happened.

Anal leakage. Before today, the term was confined to the side-effects of the over-consumption of non-fat potato chips with the wonder ingredient Olestra. Anal leakage was something that happened to other people, not me. But here it was, in a split second, before I had time to take evasive action, happening. To me. In my shorts. My mood was no longer elevated.

After the first leak, I knew there would be more, and I spotted a drainage tunnel wide enough for me to run in to. As fast as I could move while keeping my sphincter closed, I made for the tunnel, dropped my shorts, and finished what I hard involuntarily started. I glanced to my right to see the black silhouette of what appeared to be a car seat. A moving car seat? Wait! There's someone on the seat. As he turns my way, I see the light bounce off the eyes of a heavy-set middle-aged bearded man sitting on the seat. He doesn't say anything, but surely he sees the silhouette of a skinny, shirtless guy taking a dump in what appear to be his home.

I look around me for some paper. To hell with the potential bacterial infection! I need to wipe with something. But the old man's house is remarkably free of litter and debris. Now even more embarrassed, I get up and leave the tunnel.

My run is going from very bad to worse. Anyway I slice it, I am four miles from my house, and at least 2 miles from the nearest fast-food restaurant, gas station, or other establishment at which I might be able to clean up. So, sticking to my originally planned route, I begin heading back home. Perhaps someone will have dropped some toilet roll along the way. You never know.

I pass a couple of runners along Sawyer Brown Road. Usually I make a concerted effort to make friendly eye contact and wave to my fellow runners, but on this occasion, when they look at me and nod, I act like I don't even see them. I am too ashamed for human contact, even if it is just a visual acknowledgement. After all, I just took a shit in my shorts.

The smell is bad, but the chafing soon pushes the odor way to the back of my mind. Within three or four minutes, it feels like I am running with sandpaper and broken glass in my shorts. I try to run in a slightly bow-legged fashion in order to reduce the amount of friction in the affected area, but it is no good. My balls, ass, and inner thighs, aside from being coated in poop, are now on fire. What was a blissful early run on a picture-perfect spring evening has turned into a nightmare.

Bellevue, in my experience, has an inordinate amount of litter on its thoroughfares, especially along Highway 70, but in a sick twist of fate, for the next two miles, I cannot find a single piece of paper or cardboard with which to do some much needed cleaning-up.

I decide 'to hell with it', I'm going to 'man-up,' as much as a grown man who just soiled himself, can 'man-up' and just finish up the run. I try to think of a happy place, and picture myself on my couch, feet up, clean underwear, with a cold beer and my favorite sitcom "Two and a Half Men" about to come on. I begin losing focus after about twenty seconds and start wishing I had brought my iPod. Any distraction would, at this point, be worth its weight in gold.

I soldier on, bouncing along Highway 70, legs at 11 o'clock and 1 o'clock, and pass another couple of runners. I muster a forced smile and a 'hi,' because the woman is one I see running in my neighborhood quite often, and I don't want her thinking that faster (than her) runners are snobs. But I give her a wide berth. I don't want her thinking that faster runners stink either!

After 54 minutes of running (28 minutes of which came after the pooping), my eyes have began watering, and I realize I am dropping F-bombs every couple of painful steps. I cannot take it any longer. I stop running, and begin walking. And it feels sooooo good. I am not so much walking as swaggering, like John Wayne in True Grit. But not because I'm wearing chaps; it's because I'm chapped.

About ten minutes (and a little over half a mile) later, I enter our subdivision, and started to fantasize about sitting on the bag of frozen peas I keep in our freezer to tend to post-track workout calf soreness.

Just as I turn on to our street, I see my ex walking our dogs. She has stopped to talk to two of our newest neighbors. They moved into the house kitty-corner from us about six weeks ago, but we haven't formally met yet. She doesn't see me, but Zola, our 55-pound Siberian Husky does and begins straining at the leash, annoying my wife, who still doesn't turn to see me. I am in my driveway and just a few feet from sneaking into the house through the open garage door, when Zola pulls at her leash hard enough to make my wife turn and see me.

"Hey! Come over here," Alisa yells.

"No! You come over here," I reply.

Slightly embarrassed, she repeats herself "Come over here, Dave. Meet our new neighbors."

"No. You come over here," I insist, through clenched teeth.

"Why?"

"Just come over here," I repeat, trying to stay calm, forcing another smile.

Our new neighbors must think I am rude and that we are a truly odd couple, but there is no way in hell I am going to be introduced to anyone over the age of two when I have no shirt on and have fresh poopy in my shorts. She comes over, finally, and asks quietly "What's wrong?"

"Trust me," I say. "I cannot meet the neighbors right now."

She catches a wiff of my shorts and then realizes exactly what the problem is.

"Did you poop in your shorts?" she asks, as if it is a regular occurrence.

"Yes. Yes, I did."

"Okaaaaay then," she says, with a roll of her eyes, and returns with the dogs to her unfinished neighborly chat.

Meanwhile, I head into the house, go upstairs, clean-up, tend to my wounds, and take the most painful shower of my life. I reflect on my run, and wonder what excuse Alisa offered the neighbors for my refusal to meet them. Dostoyevsky wrote that "suffering is the sole origin of consciousness." If he was right, between this run, the morning run tomorrow and the slated track workout tomorrow evening, I expect to be truly aware, absolutely in touch with my being. But if the cold beer in my hand and the ice pack on my nuts begin to numb the edges of that consciousness, and a light mist develops at my mind's periphery, trust me, I won't complain a bit.

Besides, as one friend noted, it could have been so much worse. Women's world record holder, Paula Radcliffe, was forced to take a crap on the course of the London Marathon in 2005, in front of thousands of spectators, and milions of TV viewers, and with the clock ticking. At least I had my privacy, except for the homeless dude, and no one was rushing me.

DAVE MILNER IS THE PUBLISHER & EDITOR OF TR. IN 25+ YEARS OF RUNNING, THIS IS THE FIRST TIME THIS HAS HAPPENED, ALTHOUGH HE HAD A CLOSE CALL AT THE 2004 HUNTSVILLE MARATHON.

What follows is a brain dump in condensed form - a run technique manifesto derived from what is now years of studying high speed videos of the best runners on the planet. There is plenty of advice out there these days as to how you "should" run. How your foot "should" land. What your arms "should" do. How much you "should" bounce. What your cadence "should" be. My conclusion is that you "should" ignore most of this advice. I have identified two distinct running styles exhibited by Ironman's best runners. They are dramatically different as the video below illustrates. One group, the "Gazelles", spend half of each stride airborne, gaining altitude after toe-off in a clear projectile-motion path. The other group, the "Gliders", spend about half as much time in the air, and more or less fall off their back foot onto their front foot while exhibiting notably higher turnover. Very different styles, yet we have practitioners of each throwing up 2:52 Kona marathons on the women's side. Gazelle Carfrae vs Gliders Wellington and Snow.

So I am not going to tell you how YOU "should" run. But I am going to try and point out why one style MAY be better for average age group runners, and perhaps most women, even pros. Physics drives my arguments and observations. Even fast runners cannot escape the simple laws of physics. So too, if you want to run your best, whichever style you adopt, you must be strong, stable and mobile. Period. There is no silver bullet that will make you a fast runner if you lack the foundation. You must be able to extend your hip, and you must be stable and strong enough to avoid leaking energy.

The basic differences between Glider and Gazelle technique can be seen in the video. But to summarize, both runners exhibit similar back leg extension at the moment of toe-off. However, the front leg position is different. Gazelles are less open with the lead foot under center of mass and exhibit more forward lean, whereas Gliders are fully open at the hip (front knee at maximum displacement) and the front foot has already swung well out in front of the center of mass. In fact this swing likely generates some of the forward velocity. We think of this as being similar to skating. While the Gazelle gains a bit more altitude after toe-off, likely aided by additional upward knee drive, the Glider mostly falls onto the front foot. So flight time is short. The Gazelle is still flying around up there while the glider is working towards their next toe-off.

Classic run form, the one you see world-class marathoners use - all of them - is gazelle-like. By that I mean the runner exhibits a relatively large amount of vertical oscillation - 4-6″ typically, during which time the athlete flies through the air. (YES "bouncing" is necessary if you want to run like a gazelle - physics won't let you move at elite speeds without significant flight). We will now introduce a KEY physics concept: vertical and horizontal motion are INDEPENDENT of each other. The amount of TIME a runner spends airborne is solely a function of how much vertical force (and hence velocity, Vy) he has on toe-off. It does not matter how fast a runner is moving in the horizontal plane (Vx). The runner is governed by the laws of projectile motion. If you hop straight up, the velocity you leave the ground at determines how high you will jump, and how long you will be in the air. Same thing for a runner. So Gazelle runners use some amount of vertical force and the resulting Vy to gain altitude after toe-off, and hence remain in the air longer. Now, the faster a runner is going, the more ground he will cover while in the air. And this is key, because we find that in fact Gazelle runners typically use a cadence very close to 90. So to go faster at a steady 90 cadence, you must go further with each step - increase your stride length by flying through the air, because there is only so far you can open your legs. Flying is good in that while you are soaring, there is effectively no energy cost. But there is certainly an energy cost to generate that Vy which launches you up there, and to absorb it on landing.

Race walking serves as the opposite condition. Race walkers are not allowed to fly at all - even though they do for about .02-.04 seconds. The rule is just that it must not be perceptible to the judge's eye, and .04 seconds of flight seems to be the maximum safe amount. In comparison, we find the typical Gazelle runner spends .17 seconds airborne. Elite race walkers exhibit stride lengths of around 4 feet, and cadence of 100-105. This limits their top end speed to about a 6:25 mile pace. Now to get this stride length they use hyper-extended knees and unusual-looking hip gyrations. But effectively no flying, no Vy. And under these conditions, their speed is limited by the humanly-possible stride length and turnover rate.

Elite marathoners travel at faster than 5 min/mile paces, yet our (and many others') observations find that they tend to use a 90 cadence. The table below shows that each stride must be 6 or more feet in length. We have already seen that race walkers top out around 4′ per stride (no flying), indicating that the marathoners must fly at least 2′ per stride. likely more. Interestingly, we find that during the typical .17s flight, a marathoner moving at sub-5 pace would fly almost 3′.

What about the Gliders? We find they are only airborne about .1 seconds. Why? No Vy. Gliders achieve maximum vertical displacement at toe off, and then effectively fall onto their front foot. As opposed to a projectile, their travel through space is more like an object that is slid off of a 3″ high table (the vertical displacement at toe-off) at whatever Vx they are traveling at. So without the altitude gain, they spend less time in the air, and hence cover less ground. But they can and do turn over faster. We find that support times for both groups of runners is very similar. It is only the difference in flight time that makes for a shorter stride duration and hence quicker turnovers. While elite marathoners run at 90 cadence, we find Ironman Gazelles often run closer to mid 80s. But Ironman gliders are typically mid 90s cadence or higher (pushing 110 in Cait Snow's case). When you watch the video above, it is striking how close to the ground the gliders stay - how little flying they are doing. Yet they go as fast as the gazelles, at least in Ironman.

So the question is, is one style more efficient? The gliders don't use any energy to generate a Vy. All of their energy goes to Vx - moving forward. Note that they often look as if they are skating just above the ground with no bouncing. BUT - they do need a faster turnover. The Gazelles must generate a Vy, and in turn absorb the same Vy on landing. Clearly more costly energy-wise - BUT - is active muscle contraction used, or is most of the force generated through muscle and connective tissue elasticity? If so, the additional energy cost may be greatly reduced. But if you don't have springs for legs, trying to run like a gazelle is probably going to be very costly - especially if you aren't one of wraith-like physique. Both run styles need Vx obviously - Newton (physicist, not the shoe) told us long ago that once an object is in motion, it tends to stay in motion. So a runner's forward velocity should be fairly easy to maintain, if you aren't braking on every stride. And here is my one sentence on foot strike - land however you like - just don't brake. Unfortunately for Vx, we aren't running in a vacuum (although it may feel that way to your lungs at the end of a race), so there is some energy required to overcome aerodynamic drag. Of course this is the same for both run styles assuming the same run pace.

Clearly, at some pace, it becomes impossible to be a glider. The stride length or turnover needed becomes too great. We think this is around 6min/mile. Much like race walkers top out at around 6:25, gliders with their shorter flight time and hence shorter stride length succumb to cadence limits at some pace. But for most of us, especially in Ironmans, running a 7 min mile would be huge. The table shows that at a 90-95 cadence, you need about 4′ per stride. If you can open your legs to a 3′ stride width, then you need to fly a foot - very doable using the gliding technique. Yes you need the hip extension and glut drive to maintain the forward velocity. But you don't need to fly much. Maybe, just maybe, this is the way most of us should approach long-course running. Heck, and 8min/mile pace is pretty darn good. In which case you can run at 90 cadence and travel 3.67 feet per stride.

Clearly there is room for further study here, and I can think of several possible scientific studies on this topic. Why do we see few men using the Glider style? Pace limitations? Don't know. We plan to keep working on this topic and conducting evil experiments on ourselves and any other hapless subjects we can find. How "should" YOU run? Maybe not like a resident of the African plains (human or animal). Maybe gliding is the ticket to faster more efficient running, at least if you are a long-course triathlete.

About the Author: Todd Kenyon has been competing in triathlons for more than 20 years, and fitting bikes to athletes for nearly as long. He is a mechanical engineer and PhD biologist who founded TTBikeFit LLC, the world's first online bike fit service. He also runs a fit studio, triathlon boutique and multirider studio in Warren, Rhode Island with his wife, multiple IM World AG Champion Lisbeth. Todd created his own proprietary fit methodology and patented fit bike, and has worked with a several top professionals and elite age groupers, racking up many wins on triathlon's biggest stages.

I toed the line at the Carlsbad Half Marathon and came away more than excited for the 2013 triathlon season to get underway! I was able to improve on my time from last year, which was my top goal with this run, and I also got a taste of racing again, my absolute favorite! The adrenaline rush…the mental side of staying tough when it hurts… the tactics…you can't beat the natural high from all of these coming together, and they sure did on Sunday!

This was my third year in a row racing this event, as it falls at a perfect time to test my early season fitness: about 8-10 weeks out from Oceanside 70.3. I was able to run a 1:14:23, a HUGE personal best for me….so excited!!!!…..an improvement on my 1:16:11 from the previous year. I was so excited after, as the time improvement is great validation that my training is working, fitness is coming, and we have a good gauge of where to go from here in the 4 weeks until Escape from Alcatraz, and then my two favorite half-Ironman distance triathlons out there: Oceanside 70.3 and then Wildflower.

The biggest difference for me this year was definitely a boost in confidence that has come from my recent months of training with Cliff, my new coach. So I can't thank him enough! We've been very progressive with my run times, distances, interval efforts, etc. Each week of my training leading into the race built in speed, distance, or both, and I did a certain number of 1-mile, 2-mile, 20minute, 25minute, and other length interval runs to give me a very solid idea of what I was capable of holding.

Having my training numbers as gauges, I had done the math. The winner last year, Everlyne (who got second place this year and the girl I'm running with above), won the race in 1:12:something, or 5:28s?min/mile or so pace. That wasn't that far off from some of the mile and 2-mile repeat efforts I've been doing. Plus, I've been training up at altitude, so that's gotta be good for another 5-10seconds/mile…right? :) This is what I was thinking in my head. So… I can run with those front girls:) That was my mentality going into the race and I think this allowed me to push myself more than I might have just to try to get up to them and race alongside them….even try to make some surges:) haha. So psyched with my result and a huge thank you again to Cliff for getting me to this point, and of course Wattie for the indescribable support he has given me in the past few months of training and always. And, of course, to all of my sponsors!!!! Especially to the Zoot crew, who were all out there racing themselves!!!! So great to see you guys and thanks for the amazing gear and footwear. Love my Kiawe's!!!!

The race was so much fun- the crowds on this course are always amazing (thank you to everyone that was yelling and cheering out there!), the scenery is beautiful, the staff and volunteers so helpful (thank you!)….can't wait for 2014:)

-heatherjacksonracing.com

Often we talk about the training. The getting up early. The pushing through, the fatigue, the soreness. What we don't talk enough about is what brings it all together. The recovery. REST is a four letter word in this society of type triple A athletes, and trust me I am the captain of the club. At the same time REST is critical if we want to build fitness, and get stronger and faster.

There are different kinds of rest. These days the keyword is recovery…. active recovery to be exact, and for good reason. There are times when we do have to completely rest. At QT2 we give our athletes about 2 days completely off per month. That shocks some people…. that insinuates that we are balls to the wall the other 28 +/- days of the month. Not so. We utilize recovery days, our infamous Zone R.

In our world zone R is easy. Not conversation pace easy, opera singing easy. Our athletes who typically run 3-3:15 marathons off the bike…. will run recovery runs at 12-13 minute miles. My rule on the bike is that Zone R means HR and watts below 100.

"But I don't even break a sweat" They cry. Exactly. In fact when I do a Zone R ride I do it on a spin bike with zero resistance. I wear a hoodie because if I develop a sweat… it means I am going too hard. Zone R helps us … sit down for it… recover from the previous harder efforts. It encourages the blood to flow, which carries all of those waste products away from our healing and strengthening muscle fibers.

All of this is very layman…. but you get the point.

I might train hard, but I recover even harder, and that lesson has not been an easy one to learn or stick with. You balance the creeping feelings of "I have not done enough" with the knowledge and proof of what recovery does.

During recovery weeks I keep my frequency the same. I shorten the duration and or the intensity. I work harder on nutrition because I need the nutrients to help my muscles heal from the previous training block. When that healing occurs we go forward stronger. I often fall into the trap that many others do… I try to get more things done outside of sport, and often times that leads me into a hole. Thankfully my husband can call me out on that one pretty quick.

My recovery week this week was good. It's the first time in many years I have to balance the physical demands of teaching spinning and training. As long as I just keep it a zone below theirs, which is doable I just have to REMEMBER…. it's fine.

I got a massage for the first time in four years (don't ask) from the incredible Kara Calabro at Midtown Athletic Club. I highly… highly recommend her. She knows her stuff, especially when it comes to athletes.

Lastly… if I could afford Recovery Boots…. those would be something I used on a daily basis. If you have the cash for them, they are invaluable. (my mortgage and car payment take priority however!). The benefits of recovery boots are tremendous!

I always tell my athletes and my group-ex classes….. getting them to work too hard would be the easiest thing in the world. I can get anyone to commit physical suicide. I am not in the business of being the hardest group fitness instructor. I am not in the business of being that kind of coach. I am in the business of helping athletes become fit and healthy and achieve the things that their training and abilities will allow them to achieve.

Recovery is a big part of that process, and not one to be ignored.

So rest up!

Mary Eggers is a 38 year old age group triathlete, race announcer, writer, mother, wife, triathlon coach with QT2 Systems, yoga teacher, and nurse. As the race announcer for the Score This Multisport Series in Upstate New York, she's been in the sport for over 17 years. She's a 6 time Ironman finisher and Kona qualifier, and has raced everything from sprint upward.Mother to 12 year old Luc, wife to Curt, she calls Rochester NY home. Ironmomma.com

Chris Legh performs 200 meter intervals and explains how the routine helps him build the speed endurance necessary to tackle shorter runs and half-triathlons. Video by Stack.com.

First a summary of 2012: As you know I had my foot and knee surgery early in the year, and spent the first 6months focusing on rehab, swimming and an introduction back into biking. While both surgeries went well, the knee operation was a lot more complex than anticipated. Expected recovery to resume running was 6-9 months. Of course like most athletes I only heard the 6 part of that estimation, and hence was left a little (to say the least) disappointed and frustrated when my knee was not ready to run on that date. I am now just around the 10month mark, and am sad to say that I am still not really running. I have tried a few times in the last 3 months, and while the foot issue has greatly improved, the knee is still giving me some swelling. The last 6-9 weeks I have really hit the gym hard, and have been focusing on really trying to alleviate any weakness I still have as a result of some if the foot injury. I have made some great gains so far and am definitely in a lot stronger position to try to run again within the next month. Long live GUNS and BUNS!

While being on the sidelines last year was far from ideal, I do feel like I walked away from the year having learned a lot. Through various different avenues I was fortunate enough to get to experience the triathlon scene from the other side. I got to see my competitors race. See how they handled themselves both during the race when under pressure and pre and post. I think this gave me a great insight not only into their mindset as athletes, but also as to how I can be a better athlete myself. I think I also got to learn how I can be a better ambassador for the sport of triathlon, and for the sponsors I represent. I also hope that I can help grow the sport, share my insight and experiences, while I continue to try to get myself back on the start line as soon as I can. When you are competing at the top of the sport, I think it is easy to lose sight of this, and become a bit self-consumed with only your race results. While this is often seen as a side effect of focusing 100% on your sport, I now think I realize that there is more to professional sport than just competing, and in the future, I will give more focus on the business' of my sponsors who support me as an athlete.

For the most part, in 2012, my athletic performance side of things were put on hold. I still feel like I did everything I could to get myself ready to race, if that was possible. I spent my many hrs in the gym imitating a clam, imagining someone was stealing a 100$ bill from my butt-crack (squeezing the glutes), and generally doing mindless boring exercises that would strengthen everything around my knee from the hip down and the foot up. I also spent many hrs at PT's office, on the massage table, getting poked with dry needles, in the pool, and when able on the bike.

Once some fitness returned I was tempted to go out and test myself, satisfying that competitive nature all triathletes tend to have, with some bike races like Leadville, and some Hill TT's, but I felt it was too risky and too early. Instead I forced myself to back off the training, and spend more time on the rehab. At times this was very un-natural, and instead of doing what I would normally do when frustrated (go out and crush some training), I found myself having to back off and let my body heal when it was ready. The only time I really let myself lose and let my competitive nature free was my 2 weeks in Kona for the IM. I had two fantastic weeks supporting Rinny, and working alongside Triathlete magazine. During these two weeks I did some incredible riding, and managed to test myself against the clock on the Kona course a couple of times. The opportunity to spend that much time on the Queen K was awesome and after testing my form on the bike, I came away with some invaluable information on what I think I can do, and what I now I will need to do to set myself up to win that race.

So while last year was a year to sit back, focus on the rehab, and watch the triathlon world move around me, 2013 will be a different approach. The big goal is still 100% to get back to racing at a higher level than before. I am as hungry as I ever have been to achieve this and still find myself waking up every morning with that burning desire to get out there and put myself to new levels. I cannot wait to get out there and race. That's what I do! And, I feel I need to get back out there and race at that level again. This may include swim races, Mtb races, TT's, and other bike races at first. I feel that if I can do this, then when I am able to run at a decent level again, that the transition back to top racing again will be that much smoother.

I am also getting back more into coaching. Coaching is something I started back in 2006 when with a few other athletes we set up a UK based coaching company Driven to Tri. Since moving to the US, and stepping up to IM, the coaching side of things took a back seat. I now have the time and energy to devote to it, and am excited to be coaching a small number of athletes. I am also going to be coaching at a number of different camps throughout the year, which I think should be a lot of fun, and a great way for me to interact more and goof around like I normally do.

Follow Julie on her website and on Twitter: @juliedibens

This past sunday I was fortune to take part of the inaugural Mercuryman half-ironman on the Grand Cayman Island. I was a welcomed guest of the race directors which made sure to provide everything a world class organization should. The event ended up being an experience and not just a triathlon race. The Cayman Island is a British Territory located in the Western Caribbean Sea and the Seven Mile beach on the West coast of the Island is one of the Top Ten beaches of the Caribbean. It's also known as a major offshore financial centre with over 270 banks located on the Island! Once you get to the Grand Cayman and arrive on an outdoor-Kona-alike airport you know you are about to face a one-of-a-kind experience.

The Reef Resort - the race host hotel - although not Four Season-luxurious is definitely worth every penny. If the clean, kitchen equipped and spacious appartaments weren't enough, the beach front windows give you the true Caribbean/Paradise experience. Plus the week schedule of the resort's activities would have kept me busy if I didn't have to swim, bike and run around the Island. Unfortunately I could only fly in on Friday and had to rush back into training on Monday so i couldn't take advantage of everything both the Resort and the Island had to offer. Although its January and its right in the middle of my winter re-built leading up to my first Ironman (Texas in May) I still took the race as a serious hit and was an awesome ice breaker for 2013. Racing this early motivates training and the weather the island offers is a cool "chill" (as in good) for those who are still dealing with freezing temps back at home. I knew the performance itself wouldn't be world record breaking but I guess my white, European and almost translucid skin winter color would take a huge boost of tan lines.

The Swim

The swim took place on the East coast of the Island, where a natural reef forms a small "bay" in front of the Reef Resort. The choppy water (due to high winds that troubled the island this weekend) made up for bit of a zigzaggy route. Someone told me a former Olympic swimmer was participating on a relay and immediately after the start I identified a "swimmer's stoke" on my left (for the record, a swimmer stroke would be really long, calm, high elbow, etc). We ended up meeting after the race. Darren Mew, a friendly former British breaststroker in Athens '04 now retired and enjoying life on the Island as a coach. So back to the race, I went straight to Darren's feet and drafted the entire course.

The Bike

With a nice cushion out of the water, I knew it wouldn't take a record performance to maintain that lead until T2. I had a loaned bike and position wasn't great either. However, it's was still a race and it's still everyone trying to get to the finish line first, including 3-man relay teams. Whenever the gun goes off, I always enter in race mode, doesn't matter if it's a world championship or a beer mile. So with my head down, I went through the bike course as fast as I could. The heat and the wind started to pick up as the race progressed and the pancake flat course along the coast made up for a great effort. I applied the normal nutrition (half a bar, gel, gel and lots of energy drink per hour) while dodging the numerous wild roosters on the road. Kind a of like Mario Kart trying not to hit the hazards. I came to T2 with over 4 min over the next man in.

The garmin file for the ride:connect.garmin.com/activity/264706265

The Run

The finisher tshirt described the run course as a "wall of heat". I couldn't describe it better. The temperatures rised up to 100oF and even the locals were surprised by the brutal heat that took by control the entire Island. January is the coolest month of the year on the Cayman Island but it felt like human BBQ. Considering the extra weight I still carry along this time of the year, if someone had sparkled me with some cinnamon and sugar, I was a running French toast. A dry one, like it was left on the table for a few weeks. In terms of heart rate I managed to sustain a reasonable effort (and even rise it by the final stretch) while still feeling dehydrated the entire way. As the season progresses, this will be the type of curve I (and coach) will want to see on my runs. I'll try to make it a little faster to the finish line though. Nutriton was pretty simple. Three gels and fluids as much as I could get (clearly not enough).

The garmin file of the run: connect.garmin.com/activity/264706251 (I stopped the file a bit before the finish line)

Overall

I took the win in 4 hours and 11 minutes. It was an amazing experience and I will want to come back and redeem myself on this same course. It is too early in the year to be smashing races. I'm now back to Clermont, FL, where I will remain and resume training until my next race - San Juan Ironman 70.3.

Pedro Ribeiro Gomes is a 28 year old triathlete from Portugal, currently based out of the US and focused on Ironman events. You can follow Pedro on twitter (@krepster) or find him on facebook.com/krepster.