ahoy

Racing season coming more into focus this week. My check is in the mail for Laurel Highlands 50k. So far, I've got the Pittsburgh marathon in May, and Laurel Highlands in June. As promised this year, I'm keeping it relaxed and casual. The unusually warm winter, besides throwing natural gas markets into a tizzy and giving me lots to read about in my professional life, has allowed for lots of lunch time bike riding. I am taking advantage whenever I can. If I can get two biking, running, and swimming workouts this week, plus hopefully two sessions of resistance training, I will be happy.

Errata: CORRECTED 2012 Wasatch Front 100 Lottery Odds

I made a mistake on yesterday's Wasatch lottery odds. The official numbers coming out are apparently 499 lottery entries, and 302 available spots. These figures include all automatic entries. So, that means there is about a 60% chance of getting selected for this race! Apparently the race committee is considering increasing the overall limit (from 350, to something greater than 350), which will improve odds even further!

Yesterday I ran briefly, but hard, during lunch. Then in the evening, I did my driveway pushup/kettlebell/jumprope routine. Consequently, I am absolutely whipped today. I did not run, just did some chinups and other miscellaneous back/bicep exercises at lunch today. I might even take tomorrow off too, if I think I need it.

I have decided that while I don't have the endurance to run 50, 70, or 100 miles right now, I am very happy with the fitness this time of year and feel that I am capable of pushing real hard for short bursts. I don't know yet what my racing season will look like for 2012, but I am extremely pleased with the base training thus far. I can't remember the last time I have achieved this level of fitness, certainly not in the last few years.

racing year taking a little bit more shape

My 2012 racing season is taking a bit more shape this week.

For starters, I withdrew my name from the Massanutten Mountain Trails 100 waiting list this week. I was 9th on the list, and was basically guaranteed entry. This is a fantastic race and I really hope to run it again in the future. However, 2012 is not the year to do it..........no real reason I can point to, other than I know in my gut that I don't want to do it this year.

The Wasatch Front 100 lottery odds were released yesterday. Something like 550 applicants for about 250 entries..........and some of those applicants are guaranteed entrants. Puts my chances of getting into the race at something less than 45%, depending on how many guaranteed entries there are. The first year I entered the lottery for this race, I think the odds were almost 75% of getting in!

The only race I know for certain that I am running is the Pittsburgh marathon. Depending on how much peer pressure I receive, I may throw my name into the lottery for Bull Run Run 50 miler, just because the pressure-r is a great guy who I always have a blast with when I run with............but really, what are the chances that both he AND I will get into the race? To be frank, I will only do that one if we both get in. The most appealing part of it for me is training with a friend and traveling to the race with him, with some friendly competition thrown in.

So.........if I do not get into Wasatch Front via the lottery, I think the odds of me taking on an Ironman-distance triathlon (this one) are very high. I think I will go to the pool tomorrow night and see how it feels.

Anatomy of a DNF

Since I (for some strange reason I don't quite know yet) decided to enter the 2012 Wasatch Front 100 lottery, I have been thinking quite a bit about what caused my DNF there in 2011. Here is what I came up with so far, in descending order:

1. It was not my day: I still maintain that this was the biggest reason for my drop. Some days you have it, others you don't. On that particular day, I just didn't have it. In the back of my mind, I could feel it when I woke up. Plain and simple.


2. Too many races in 2011: Perhaps this should be restated as "too many 100 mile races in 2011." I finished MMT in May and in hindsight, that was more than enough racing for the year. I spent 3 days in the infirmary after that race due to an infection, and also sustained an injury to the tendon in my lower right shin during the race. I finished the race but it took everything I had to get to the finish. I never should have attempted to take on a difficut 100 miler later in the year. I was not mentally recovered yet.


3. No acclimation to the elevation: Different people respond differently to the effects of elevation. By the time I got up to 8,000 or 9,000 feet, it felt like somebody had me in a bear hug.


4. Too intense training crammed into too short a period: If I would have done the same amount of training I did for WF, but stretched it out over an extra month or 6 weeks, I'm confident that would have made a big difference. Everybody is different and some people can handle the day-in, day-out rigors of long running, but I am not one of them. Rest is a critical element for me and I think that I benefit tremendously when I take rest days. When you are on a compressed schedule, rest days are few and far between.


5. Suboptimal racing weight: I do not try to kid myself, I am much more suited to carrying a football and running over/through (NOT around) linebackers than I am to running long distances. I thoroughly enjoy(ed) both. Truth be told, I was probably far too heavy going into the race. I was basically the same weight as when I finished in 2010, but I dodged a bullet that year.


6. Dehydration: Despite drinking lots, I don't think I peed twice in 40 miles. I was probably under-hydrated going into the race, and the elevation only made things worse.

I think all these things (with the possible exception of #1) are correctable.

public service announcement

As a former pack-a-day smoker for 10 years I know how irritating it is when somebody tells you how bad it is for you. But do yourself a huge favor, and quit smoking.

Check out the list of 599 chemicals that are added to cigarettes to make them more addictive. I have an advanced degree in chemical engineering, and I don't even know what this stuff is. Smoking is not good. Please stop.



Acetanisole
Acetic acid
Acetoin
Acetophenone
6-Acetoxydihydrotheaspirane
2-Acetyl-3-Ethylpyrazine
2-Acetyl-5-Methylfuran
Acetylpyrazine
2-Acetylpyridine
3-Acetylpyridine
2-Acetylthiazole
Aconitic Acid
dl-Alanine
Alfalfa Extract
Allspice Extract, Oleoresin, and Oil
Allyl Hexanoate
Allyl Ionone
Almond Bitter Oil
Ambergris Tincture
Ammonia
Ammonium Bicarbonate
Ammonium Hydroxide
Diammonium phosphate
Ammonium sulfide
Amyl Alcohol
Amyl Butyrate
Amyl Formate
Amyl Octanoate
alpha-Amylcinnamaldehyde
Amyris Oil
trans-Anethole
Angelica Root Extract, Oil and Seed Oil
Anise
Anise Star, Extract and Oils
Anisyl Acetate
Anisyl Alcohol
Anisyl Formate
Anisyl Phenylacetate
Apple Juice Concentrate, Extract, and Skins
Apricot Extract and Juice Concentrate
L-Arginine
Asafetida Fluid Extract And Oil
Ascorbic Acid
L-Asparagine Monohydrate
L-Aspartic Acid
[edit] B
Balsam Peru and Oil
Basil Oil
Bay leaf, Oil and Sweet Oil
Beeswax White
Beet Juice Concentrate
Benzaldehyde
Benzaldehyde Glyceryl Acetal
Benzoic acid, Benzoin
Benzoin Resin
Benzophenone
Benzyl Alcohol
Benzyl Benzoate
Benzyl Butyrate
Benzyl Cinnamate
Benzyl Propionate
Benzyl salicylate
Bergamot Oil
Bisabolene
Black Currant Buds Absolute
Borneol
Bornyl Acetate
Buchu Leaf Oil
1,3-Butanediol
2,3-Butanedione
1-Butanol
2-Butanone
4(2-Butenylidene)-3,5,5-Trimethyl-2-Cyclohexen-1-One
Butter, Butter Esters, and Butter Oil
Butyl acetate
Butyl butyrate
Butyl butyryl lactate
Butyl isovalerate
Butyl phenylacetate
Butyl ndecylenate
3-Butylidenephthalide
Butyric Acid
[edit] C
Cadinene
Caffeine
Calcium Carbonate
Camphene
Cananga Oil
Capsicum Oleoresin
Caramel color
Caraway Oil
Carbon Dioxide
Cardamom Oleoresin, Extract, Seed Oil, and Powder
Carob Bean and Extract
beta-Carotene
Carrot Oil
Carvacrol
4-Carvomenthenol
L-Carvone
beta-Caryophyllene
beta-Caryophyllene Oxide
Cascarilla Oil and Bark Extract
Cassia Bark Oil
Cassie Absolute and Oil
Castoreum Extract, Tincture and Absolute
Cedar Leaf Oil
Cedarwood Oil Terpenes and Virginiana
Cedrol
Celery Seed Extract, Solid, Oil, And Oleoresin
Cellulose Fiber
Chamomile Flower Oil And Extract
Chicory Extract
Chocolate
Cinnamaldehyde
Cinnamic Acid
Cinnamon Leaf Oil, Bark Oil, and Extract
Cinnamyl Acetate
Cinnamyl Alcohol
Cinnamyl Cinnamate
Cinnamyl Isovalerate
Cinnamyl Propionate
Citral
Citric Acid
Citronella Oil
dl-Citronellol
Citronellyl Butyrate
Citronellyl Isobutyrate
Civet Absolute
Clary Oil
Clover Tops, Red Solid Extract
Cocoa
Cocoa Shells, Extract, Distillate And Powder
Coconut Oil
Coffee
Cognac White and Green Oil
Copaiba Oil
Coriander Extract and Oil
Corn Oil
Corn Silk
Costus Root Oil
Cubeb Oil
Cuminaldehyde
para-Cymene
L-Cysteine
[edit] D
Dandelion Root Solid Extract
Davana Oil
2-trans,4-trans-Decadienal
delta-Decalactone
gamma-Decalactone
Decanal
Decanoic acid
1-Decanol
2-Decenal
Dehydromenthofurolactone
Diethyl Malonate
Diethyl Sebacate
2,3-Diethylpyrazine
Dihydro Anethole
5,7-Dihydro-2-Methylthieno(3,4-D) Pyrimidine
Dill Seed Oil and Extract
meta-Dimethoxybenzene
para-Dimethoxybenzene
2,6-Dimethoxyphenol
Dimethyl Succinate
3,4-Dimethyl-1,2-Cyclopentanedione
3,5-Dimethyl-1,2-Cyclopentanedione
3,7-Dimethyl-1,3,6-Octatriene
4,5-Dimethyl-3-Hydroxy-2,5-Dihydrofuran-2-One
6,10-Dimethyl-5,9-Undecadien-2-One
3,7-Dimethyl-6-Octenoic Acid
2,4 Dimethylacetophenone
alpha,para-Dimethylbenzyl Alcohol
alpha,alpha-Dimethylphenethyl Acetate
alpha,alpha Dimethylphenethyl Butyrate
2,3-Dimethylpyrazine
2,5-Dimethylpyrazine
2,6-Dimethylpyrazine
Dimethyltetrahydrobenzofuranone
delta-Dodecalactone
gamma-Dodecalactone
[edit] E
para-Ethoxybenzaldehyde
Ethyl 10-Undecenoate
Ethyl 2-Methylbutyrate
Ethyl acetate
Ethyl acetoacetate
Ethyl alcohol
Ethyl benzoate
Ethyl butyrate
Ethyl cinnamate
Ethyl decanoate
Ethyl fenchol
Ethyl furoate
Ethyl heptanoate
Ethyl hexanoate
Ethyl isovalerate
Ethyl lactate
Ethyl laurate
Ethyl levulinate
Ethyl maltol
Ethyl methyl phenylglycidate
Ethyl myristate
Ethyl nonanoate
Ethyl octadecanoate
Ethyl octanoate
Ethyl oleate
Ethyl palmitate
Ethyl phenylacetate
Ethyl propionate
Ethyl salicylate
Ethyl trans-2-butenoate
Ethyl valerate
Ethyl vanillin
2-Ethyl (or Methyl)-(3,5 and 6)-Methoxypyrazine
2-Ethyl-1-Hexanol,3-Ethyl-2-Hydroxy-2-Cyclopenten-1-One
2-Ethyl-3,(5 or 6)-Dimethylpyrazine
5-Ethyl-3-Hydroxy-4-Methyl-2(5H)-Furanone
2-Ethyl-3-Methylpyrazine
4-Ethylbenzaldehyde
4-Ethylguaiacol
para-Ethylphenol
3-Ethylpyridine
Eucalyptol
[edit] F
Farnesol
D-Fenchone
Fennel Sweet Oil
Fenugreek, Extract, Resin, and Absolute
fig Juice Concentrate
Food Starch Modified
Furfuryl Mercaptan
4-(2-Furyl)-3-Buten-2-One
[edit] G
Galbanum Oil
Genet Absolute
Gentian Root Extract
Geraniol
Geranium Rose Oil
Geranyl Acetate
Geranyl Butyrate
Geranyl Formate
Geranyl Isovalerate
Geranyl Phenylacetate
Ginger Oil and Oleoresin
L-Glutamic Acid
L-Glutamine
Glycerol
Glycyrrhizin Ammoniated
Grape Juice Concentrate
Guaiac Wood Oil
Guaiacol
Guar Gum
[edit] H
2,4-Heptadienal
gamma-Heptalactone
Heptanoic Acid
2-Heptanone
3-Hepten-2-One
2-Hepten-4-One
4-Heptenal
trans-2-Heptenal
Heptyl acetate
omega-6-Hexadecenlactone
gamma-Hexalactone
Hexanal
Hexanoic acid
2-Hexen-1-Ol
3-Hexen-1-Ol
cis-3-Hexen-1-Yl Acetate
2-Hexenal
3-Hexenoic Acid
trans-2-Hexenoic Acid
cis-3-Hexenyl Formate
Hexyl 2-Methylbutyrate
Hexyl Acetate
Hexyl Alcohol
Hexyl Phenylacetate
L-Histidine
Honey
Hops Oil
Hydrolyzed Milk Solids
Hydrolyzed Plant Proteins
5-Hydroxy-2,4-Decadienoic Acid delta- Lactone
4-Hydroxy-2,5-Dimethyl-3(2H)-Furanone
2-Hydroxy-3,5,5-Trimethyl-2-Cyclohexen-1-One
4-Hydroxy -3-Pentenoic Acid Lactone
2-Hydroxy-4-Methylbenzaldehyde
4-Hydroxybutanoic Acid Lactone
Hydroxycitronellal
6-Hydroxydihydrotheaspirane
4-(para-Hydroxyphenyl)-2-Butanone
Hyssop Oil
[edit] I
Immortelle Absolute and Extract
alpha-Ionone
beta-Ionone
alpha-Irone
Isoamyl Acetate
Isoamyl Benzoate
Isoamyl Butyrate
Isoamyl Cinnamate
Isoamyl Formate, Isoamyl Hexanoate
Isoamyl Isovalerate
Isoamyl Octanoate
Isoamyl Phenylacetate
Isobornyl Acetate
Isobutyl Acetate
Isobutyl Alcohol
Isobutyl Cinnamate
Isobutyl Phenylacetate
Isobutyl Salicylate
2-Isobutyl-3-Methoxypyrazine
alpha-Isobutylphenethyl Alcohol
Isobutyraldehyde
Isobutyric Acid
d,l-Isoleucine
alpha-Isomethylionone
2-Isopropylphenol
Isovaleric Acid
[edit] J
Jasmine Absolute, Concrete and Oil
[edit] K
Kola Nut Extract
[edit] L
Labdanum Absolute and Oleoresin
Lactic Acid
Lauric Acid
Lauric Aldehyde
Lavandin Oil
Lavender oil
Lemon Oil and Extract
Lemongrass Oil
L-Leucine
Levulinic acid
Liquorice root, fluid, extract and powder
Lime Oil
Linalool
Linalool Oxide
Linalyl acetate
Linden Flowers
Lovage Oil And Extract
L-Lysine
[edit] M
Mace Powder, Extract and Oil
Magnesium Carbonate
Malic Acid
Malt and Malt Extract
Maltodextrin
Maltol
Maltyl Isobutyrate
Mandarin Oil
Maple Syrup and Concentrate
Mate Leaf, Absolute and Oil
para-Mentha-8-Thiol-3-One
Menthol
Menthone
Menthyl Acetate
dl-Methionine
Methoprene
2-Methoxy-4-Methylphenol
2-Methoxy-4-Vinylphenol
para-Methoxybenzaldehyde
1-(para-Methoxyphenyl)-1-Penten-3-One
4-(para-Methoxyphenyl)-2-Butanone
1-(para-Methoxyphenyl)-2-Propanone
Methoxypyrazine
Methyl 2-Furoate
Methyl 2-Octynoate
Methyl 2-Pyrrolyl Ketone
Methyl Anisate
Methyl anthranilate
Methyl Benzoate
Methyl Cinnamate
Methyl Dihydrojasmonate
Methyl Ester of Rosin, Partially Hydrogenated
Methyl Isovalerate
Methyl Linoleate (48%)
Methyl Linolenate (52%) Mixture
Methyl Naphthyl Ketone
Methyl Nicotinate
Methyl phenylacetate
Methyl Salicylate
Methyl Sulfide
3-Methyl-1-Cyclopentadecanone
4-Methyl-1-Phenyl-2-Pentanone
5-Methyl-2-Phenyl-2-Hexenal
5-Methyl-2-Thiophenecarboxaldehyde
6-Methyl-3,-5-Heptadien-2-One
2-Methyl-3-(para-Isopropylphenyl) Propionaldehyde
5-Methyl-3-Hexen-2-One
1-Methyl-3-Methoxy-4-Isopropylbenzene
4-Methyl-3-Pentene-2-One
2-Methyl-4-Phenylbutyraldehyde
6-Methyl-5-Hepten-2-One
4-Methyl-5-Thiazoleethanol
4-Methyl-5-Vinylthiazole
Methyl-alpha-Ionone
Methyl-trans-2-Butenoic Acid
4-Methylacetophenone
para-Methylanisole
alpha-Methylbenzyl Acetate
alpha-Methylbenzyl Alcohol
2-Methylbutyraldehyde
3-Methylbutyraldehyde
2-Methylbutyric Acid
alpha-Methylcinnamaldehyde
Methylcyclopentenolone
2-Methylheptanoic Acid
2-Methylhexanoic Acid
3-Methylpentanoic Acid
4-Methylpentanoic Acid
2-Methylpyrazine
5-Methylquinoxaline
2-Methyltetrahydrofuran-3-One
(Methylthio)Methylpyrazine (Mixture Of Isomers)
3-Methylthiopropionaldehyde
Methyl 3-Methylthiopropionate
2-Methylvaleric Acid
Mimosa Absolute and Extract
Molasses Extract and Tincture
Mountain Maple Solid Extract
Mullein Flowers
Myristaldehyde
Myristic acid
Myrrh Oil
[edit] N
beta-Napthyl Ethyl Ether
Nerol
Neroli Bigarde Oil
Nerolidol
Nona-2-trans,6-cis-dienal
2,6-Nonadien-1-ol
gamma-Nonalactone
Nonanal
Nonanoic Acid
Nonanone
trans-2-Nonen-1-ol
2-Nonenal
Nonyl Acetate
Nutmeg Powder and Oil
[edit] O
Oak chips extract and oil
Oakmoss absolute
9,12-Octadecadienoic acid (48%) and 9,12,15-Octadecatrienoic acid (52%)
delta-Octalactone
gamma-Octalactone
Octanal
Octanoic acid
1-Octanol
2-Octanone
3-Octen-2-one
1-Octen-3-ol
1-Octen-3-yl acetate
2-Octenal
Octyl isobutyrate
Oleic acid
Olibanum oil
Opoponax oil and gum
Orange blossom water, absolute, and leaf absolute
Orange oil and extract
Origanum oil
Orris concrete oil and root extract
[edit] P
Palmarosa Oil
Palmitic acid
Parsley Seed Oil
Patchouli Oil
omega-Pentadecalactone
2,3-Pentanedione
2-Pentanone
4-Pentenoic Acid
2-Pentylpyridine
Pepper Oil, Black And White
Peppermint Oil
Peruvian (Bois De Rose) Oil
Petitgrain Absolute, Mandarin Oil and Terpeneless Oil
alpha-Phellandrene
2-Phenenthyl Acetate
Phenethyl alcohol
Phenethyl Butyrate
Phenethyl Cinnamate
Phenethyl Isobutyrate
Phenethyl Isovalerate
Phenethyl Phenylacetate
Phenethyl Salicylate
1-Phenyl-1-Propanol
3-Phenyl-1-Propanol
2-Phenyl-2-Butenal
4-Phenyl-3-Buten-2-Ol
4-Phenyl-3-Buten-2-One
Phenylacetaldehyde
Phenylacetic Acid
L-Phenylalanine
3-Phenylpropionaldehyde
3-Phenylpropionic Acid
3-Phenylpropyl Acetate
3-Phenylpropyl Cinnamate
2-(3-Phenylpropyl)Tetrahydrofuran
Phosphoric Acid
Pimenta Leaf Oil
Pine Needle Oil, Pine Oil, Scotch
Pineapple Juice Concentrate
alpha-Pinene, beta-Pinene
D-Piperitone
Piperonal
Pipsissewa Leaf Extract
Plum Juice
Potassium Sorbate
L-Proline
Propenylguaethol
Propionic Acid
Propyl Acetate
Propyl para-Hydroxybenzoate
Propylene Glycol
3-Propylidenephthalide
Prune Juice and Concentrate
Pyridine
Pyroligneous Acid And Extract
Pyrrole
Pyruvic Acid
[edit] R
Raisin Juice Concentrate
Rhodinol
Rose Absolute and Oil
Rosemary Oil
Rum
Rum Ether
Rye Extract
[edit] S
Sage, Sage oil, and Sage oleoresin
Salicylaldehyde
Sandalwood oil, yellow
Sclareolide
Skatole
Smoke flavor
Snakeroot oil
Sodium acetate
Sodium benzoate
Sodium bicarbonate
Sodium carbonate
Sodium chloride
Sodium citrate
Sodium hydroxide
Solanone
Spearmint oil
Styrax extract, gum and oil
Sucrose octaacetate
Sugar alcohols
Sugars
[edit] T
Tagetes Oil
Tannic Acid
Tartaric Acid
Tea Leaf and Absolute
alpha-Terpineol
Terpinolene
Terpinyl Acetate
5,6,7,8-Tetrahydroquinoxaline
1,5,5,9-Tetramethyl-13-Oxatricyclo(8.3.0.0(4,9))Tridecane
2,3,4,5, and 3,4,5,6-Tetramethylethyl-Cyclohexanone
2,3,5,6-Tetramethylpyrazine
Thiamine Hydrochloride
Thiazole
L-Threonine
Thyme Oil, White and Red
Thymol
Tobacco Extracts
Tocopherols (mixed)
Tolu balsam Gum and Extract
Tolualdehydes
para-Tolyl 3-Methylbutyrate
para-Tolyl Acetaldehyde
para-Tolyl Acetate
para-Tolyl Isobutyrate
para-Tolyl Phenylacetate
Triacetin
2-Tridecanone
2-Tridecenal
Triethyl Citrate
3,5,5-Trimethyl-1-Hexanol
para,alpha,alpha-Trimethylbenzyl Alcohol
4-(2,6,6-Trimethylcyclohex-1-Enyl)But-2-En-4-One
2,6,6-Trimethylcyclohex-2-Ene-1,4-Dione
2,6,6-Trimethylcyclohexa-1,3-Dienyl Methan
4-(2,6,6-Trimethylcyclohexa-1,3-Dienyl)But-2-En-4-One
2,2,6-Trimethylcyclohexanone
2,3,5-Trimethylpyrazine
L-Tyrosine
[edit] U
delta-Undercalactone
gamma-Undecalactone
Undecanal
2-Undecanone,1
0-Undecenal
Urea
[edit] V
Valencene
Valeraldehyde
Valerian Root Extract, Oil and Powder
Valeric acid
gamma-Valerolactone
Valine
Vanilla Extract And Oleoresin
Vanillin
Veratraldehyde
Vetiver Oil
Vinegar
Violet Leaf Absolute
[edit] W
Walnut Hull Extract
Water
Wheat Extract And Flour
Wild Cherry Bark Extract
Wine and Wine Cherry
[edit] X
Xanthan Gum
3,4-Xylenol
[edit] Y
Yeast