Bunion Surgery – The Aftermath

Hello – it’s been a while!

I got tired of updating you about how I was not doing anything interesting, so I stopped until I was recovered enough to be active.

I am 9 months post-op on my left foot, and 14 months post-op on my right foot. The pictures below show the before and after.

Continue reading “Bunion Surgery – The Aftermath”

Advertisements

Hello again—2017 here we come!!

It’s been a while folks. A lot of things have happened since the last time I posted:

  • My wife had surgery on her second foot, recovered, and ran her first and second bunion-free 5ks!!
  • I finished my PhD, we both got new jobs and moved to Ithaca, NY. Ithaca is indeed gorges as they say.
  • Due to injury and work overload, I had to cancel my plans to run the Erie marathon in the fall. Instead, I ran a couple of half marathons and some 5ks. I PRed in both distances and I won my first race (sure, it was only 70 people running it and everybody was hangover from new year’s celebrations, but I am still counting it and crossing it off my bucket list).
  • Our cats are adorable as usual.

So, what next? We have two big goals for this year: Continue reading “Hello again—2017 here we come!!”

2016 Pgh Marathon recap

As usual, the 2016 Pittsburgh marathon was a great race, with a great atmosphere, great crowd support, tough hills, and lots of awesome runners. I am happy with the outcome, though it is not exactly everything I wanted.

The ups

  • Thanks to a bit of rain, the temperature could not have been any better. The race started in the high 40s and never got past the low 60s.
  • My hotel was only a couple of blocks from my corral entry, which means I got to use a fancy bathroom instead of standing in the porta-potty line.
  • Most of the race I was close to some runners sporting Penn State gear, which means we got some “We are”s from the crowd.
  • I love the super-heavy Runner of Steel finisher medal.
  • More importantly, I felt strong most of the race. I made it to mile 22 at my target BQ pace, and I got a 20 min (!) PR.

IMG_0265

Continue reading “2016 Pgh Marathon recap”

A marathon is nowhere near 26.2 miles

Those miles are just the frosting on the cake.

What about the hundreds of miles logged since you first signed up? How about all the miles you’ve run since you put on a pair of sneakers and went around the block for your first run? How about those times you managed to complete your long run instead of  calling a taxi to get you back home? How about that last set of squats you got in after you were already beat? How about those laps at the track when you beat OR after PR with no one watching? How about all those times you ran under the scorching sun, or against merciless wind, or endured brutal cold? How about those times you set your alarm at ungodly times because that was the only way to make your workout fit in? How about those times you hit the gym after a hard day’s work when all you wanted to do is sit on the couch? How about those times you told your friends you couldn’t go out because you had a long run next day?  Or you went out but drank water most of the night? Or actually had a few beers but still managed to wake up and pull through a tough workout totally hungover?

It would be an awful injustice to say that these are not part of the marathon. Sure, only the last workout, the last 26.2 miles get timed, but all the rest of the workouts and miles are just as important for the final outcome.

Today, I did 26.2 miles at Pittsburgh to complete another training cycle. I didn’t manage to get my BQ, but I did get a 20 min PR and got close enough to my BQ standard to know that it is possible. Qualifying to Boston is no longer a dream, now it is a goal. My first marathon in the fall will be a flat and fast course, and I will run the whole thing, not just the last 26.2, with Boston in mind.

I’ll post a detailed race recap later on as soon as my legs stop throbbing

Didn't get my BQ, but I shaved 20 minutes off my 26.2 time from last year. Super proud of my 3:11:37 time. 🏁🏃🏻💪🏼🏅#pittsburghmarathon — Time to sign up for an easier course for the fall. Thinking of Erie or Toronto. #swtm — Im extremely grateful to all the volunteers, support crowds and organizers for delivering an awesome event and for getting me through the hardest miles. Kudos to those who showed up despite the rain!! — #gameOnPGH #marathon #marathonrunner #medalmonday #26point2 #bostoninmind #pr #newtonrunning #finishline #pittsburghbride #runnerofsteel #hellobetter #beatyesterday #bqtraining #pr #trilife #roadtoboston #triathlete #swimbikerun #beattheblerch #instarunners #runnershoutouts #runnerscommunity #progress #youvsyou #postrace #proudrunner #happyrunner

A post shared by Bruno Salcedo (@swimbikebruno) on

PGH Marathon training – Race Plan

This is it!! Just one week before the big day! Instead of describing my super boring taper-week workouts, I decided to write about my plan for race day. One of my 5 planned steps to try to improve my marathon time drastically was to run a smarter race. Last year I decided to improvise, I started too fast, and I ended up hitting the wall before mile 16. This tim I know the course, I have my experience, and I have a plan.

First,  I divided the course into 8 sections: the pack, the bridges, south side, the awful climb, rolling hills, the grind, back down, and the last stretch.  From my experience doing the full marathon last year and the half marathon two years ago, I sort of know what to expect from each section. So, I have several plans with target paces for each section. I made several plans so that I can make adjustments on race day. The most ambitious plan has me crossing the finish line in 3:01:33 and qualifying to Boston, the most conservative one in 3:33:27, two minutes slower than last year (I hope it doesn’t come down to that).

Race gear

Before describing the plan, I’m happy to report that my new hat arrived in the mail today. Now, my marathon outfit is complete, and I am very happy with it. I am concerned it is a bit too matchy-matchy, but my wife likes how it looks and that is good enough for me. What I really love about it is how light it is (except for my Fenix 3). I was more worried about overheating than about muscle fatigue. So, I decided to ditch the compression gear. Instead, I went with super-light breathable fabrics, short socks and short shorts, and a white tank and hat to protect me from the sunlight as much as possible.

OMG OMG OMG 🚨🚨 only 1 week to go for the Pittsburgh marathon!!! 🏁🏃🏻🏃🏻🎽🌇 #GameOnPGH #pghmarathon @pghmarathon —- It is going to be close. I have no doubt I can PR. I'm quite confident I'll make the 3:15 mark, probably 3:10, maybe even 3:05. I'm not so optimistic about making the cut for Boston, but I'm still going to try. If I get to mile 20 in under 2:30 and my legs haven't given up I'm gonna fly those last miles. #bqtraining 🐎🐎💨💨 — My new gorgeous Ciele hat arrived today. So now I have all my gear ready. Just need my bib and I'm good to go 😎🎽👍🏼#cieleathletics #newtonshoes #nikerunning #garminfenix3 — #hellobetter #marathontraining #runningfashion #gearcheck #runswag #happyrunner #marathonrunner #hellobetter #findyourfast #beatyesterday #roadtoironman #roadtoboston #pittsburghmarathon2016 #pittsburghmarathon #triathlete #trilife #swimbikerun #runnerofsteel #runnerscommunity #fitfam #prerace #momentoftruth

A post shared by Bruno Salcedo (@swimbikebruno) on

I usually train with Newton Gravity shoes or Newton Distance IIIS. For race day, I like to run with Newton Distance III (without the S)  which are much lighter than the gravities, and a bit lighter than the IIIS. My hat had to be from Ciele,  I just love how well they fit, and how they manage to stay dry much better than other brands. For the socks I knew I wanted Nike elites. I love these socks but I usually find it hard to justify spending $18 on a pair of socks, a marathon seems like a good excuse. For the shorts and singlet I went with Nike, just because they are the only brand I could find that sold 2″ shorts that were not black or grey.

Continue reading to see my actual race plan…

Continue reading “PGH Marathon training – Race Plan”

PGH Marathon Training – Peak weeks – Weeks 13 and 14 of 16

This is it folks. Only two taper weeks remaining before the Pittsburgh Marathon. Other than a week I got the flu, and a week I had a lot of business related travel, I was very faithful to my planned schedule. I hope it was enough. Two things I know for sure: (1) it has been fun, but (2) I am so ready to take a little marathon-training break and switch to not having to do a super long run every weekend, at least for a little while.

I feel proud of my effort, but I don’t think it will be enough to qualify to Boston. I would have to run at a 7:00 pace, and I think 7:10 is a much more realistic expectation. We’ll see. I will wait until next week when my legs aren’t this sore to make a pace plan for race day.

Week 13

Originally, it was supposed to be peak week. But, as usual, I had to make some adjustments along the way. With longer runs and bike rides, I haven’t had time to do as much strength work and swimming as before, which I guess it is ok at this point. Instead, I totalled close to 40 running miles, which is a lot for me. Also, I’m riding my bike everywhere now that the weather allows it.

Week 14

I planned a half marathon for Tuesday and a 20+ miler for Sunday. In the end, I cut the half marathon short, and I dropped the + of my twenty miler stopping exactly when my Garmin read 20.00.  As a result, I was half a mile short from doing my first ever 40 mile week. Still, I had some seriously good runs, and I am satisfied with my performance and proud of my effort.

19 miles before dawn

IMG_9722
Safety before fashion

Week 13 was as busy as it can be.  But, at this point, cancelling my long run would have amounted to giving up a lot of my expectations and ruining a lot of my effort. So, I scheduled the run for the only time I could fit in in my schedule. I set up my alarm for 3:00, put on a reflective vest my wife got in Ikea, and I managed to finish my 19 miles before dawn. To be honest, I really enjoyed the last part of the run. As the sun was coming out and I was pushing the last two miles I felt like a breathing walking (running?) inspirational quote 🙂

1 year of progress

This is it, the longest run and the last really tough workout of the cycle. I’m happy I started early, because Spring suddenly arrived and the temperature was already in the high 70s by the end of my run. I felt strong for most of the run and I almost met my target time of 2 hours 30 minutes (I was short by less than 2 minutes).

The last two miles were extremely hard. So hard that I almost want to wonder whether I am ready to do 26 miles in two weeks. But I know I am, because this is not my first time around. Last year, two weeks before Pittsburgh, I did a 20 miler, almost like this one but with a couple of differences. Last year, my pace was 8:52 min/mile and not 7:32, and it was the last 4 miles that I struggled and not just the last 2.  So, I know I’m ready ad excited to run Pittsburgh once again!!

#GameonPGH

What a wonderful run!! — It was my last long run in preparation for the @pghmarathon 20miles @ 7:34 pace #GameOnPGH — I did three 6-8 mile loops around my place. The last one was really hot and my legs were really tired, but it was also the best because my wonderful wife @kibilds escorted me with her bike 🏃🏻🚴🏼❤️❤️ — Now I'm ready for a 2-week taper and then my second marathon!! — Also good luck to everyone running the Boston Marathon today!!! #runbold If I do well in Pittsburgh maybe I'll get to run it next year #bostoninmymind — #longrunsunday #hellobetter #beatyesterday #fitcouple #newtonrunning #marathonrunner #marathontraining #runloud #riseandrun #roadtoironman #trilife #runnershigh #runnerspace #runnerscommunity #runnersofinstagram #runchat #outsideisfree #runnershoutouts #runnerofsteel #furtherfasterstronger #happyrun #runeatsleeprepeat #swimbikerun #runitfast #20miles #longrun

A post shared by Bruno Salcedo (@swimbikebruno) on

Triathlon training – for real now

A lot has happened since I last posted! Since I started physical therapy for my foot, I have been progressing quickly. My goal was to get to bike and run as quickly and sensibly as possible.

I was nervous about standing on the bike, since there is a segment of each revolution during which one foot is bearing all the weight. First, I tried an upright stationary bike with programmable workouts (not a spinning bike) during PT. That didn’t go so well… I could not get the resistance to go up high enough to support a real standing climb. So, I took it upon myself to try it on a spinning bike at a local YMCA. I did 8 minutes, then 10, then 15, and tried standing for bits in between. I started with regular training shoes, then my cycling shoes with SPD cleats. This progression built my confidence enough to try riding outside for the first time!

The ride was 7.3 miles at 12.3 miles an hour. It was the windiest ride I’ve ever been on, so I was uncomfortable, cold, and nervous. I broke off from the route Bruno had planned and cut it short a bit. Close to the end, my body had relaxed a bit and I remembered that I really love cycling. I’m excited to try again tomorrow! I’m not quite (mentally) ready to get on my road bike and clip in, and I have a feeling my foot will be ready faster than my head will be 🙂

On the running front, I told my physical therapist early this week I was ready to start running. I have been doing some stuff on the elliptical and some fast walking, and I felt it’s time. She had me try the treadmill and run at a comfortable pace, and I discovered it was actually less painful than walking! So, we’ve been upping the speed and distance since, and today I completed my first outdoor run of 1.83 miles!! I’m feeling very accomplished.

Today's spinning and run combo was many post-surgery firsts: First brick workout, first outdoor run, first run in the snow, first #lesmillsrpm class, first run above 1 mile! 🏆 Thanks @beccarun for running with me, I would have stopped without you there. Nothing crazy, 45 minutes on a stationary bike and 1.83 miles at 11:17 pace… But my foot feels great and my heart is full. 💗 And of course, we celebrated with breakfast 🍳☕️ Day 6 of triathlon training complete! — #️⃣#tritraining #trilife #brickworkout #swimbikerun #triathlontraining #triathleteintraining #triathleteinthemaking #saturdaymorning #outsideisfree #wymtm #mileschangeyou #madebymiles #mizunorunning #mizunowave #workoutdone #runoutside #runner #runnerspace #snowyday #trigirl #runnergirl #weekendworkout #roadtoironman #irunthisbody

A post shared by Day (@triandsucceed) on

These milestones got my triathlon training off to great start. My workouts this week were:

  • Monday: Strength training – leg day | Swim 550yd
  • Tuesday: Run 2 x 0.5 miles at 11:30 pace
  • Wednesday: Rest
  • Thursday: Strength training – upper body | Swim lesson 1 hr
  • Friday: Run 0.7 miles at 11:00 pace
  • Saturday: Brick Les Mills RPM™ + 1.83 miles at 11:17 pace
  • Sunday: 10 mile ride (planned)

I’m icing and elevating my foot for the rest of the afternoon, because I’ve found that I get better results with my recovering foot if I mind the rest as much as I mind the progress.

My next big milestone is getting on my road bike. Stay tuned for that!