Well, last week, I decided to see if my legs and body were ready to start again. I did a 5-day, 33+ mile week, just to see if that frequency was ready to explore. Nothing too intense, one 7:15 pace day, the rest fairly pedestrian. Other than having a wild IT band flareup at mile 3 of a 7-miler, everything felt good. Did an 11+ mile run in Umstead Saturday a.m. that was fantastic, then did a 5-1/4 miler Sunday morning in the chilly air at a gentle 8:01/mile pace, that also felt great.
I'll try the same approach this week, switching the runs around a little:
Monday Rest (actually 1 hour on the bike trainer this morning)
Tuesday 7 Mi w/ 10x100m strides. Likely an early a.m. ATT run...
Wednesday Rest (actually p.m. swim, then run 3.1 w/InsideOut Sports to fill up my run card and get a new pair of shoes!!)
Thursday 9 Mi easy. Maybe go play in Umstead after work...
Friday Rest (spin class, then brief swim)
Saturday 4 Mi recovery
Sunday 12 Mi medium long
36ish miles planned this week.
Monday, November 17, 2008
Tuesday, November 11, 2008
Race season's over! Celebrate for a few weeks...
...then get back in the groove. Looking at a late March marathon, so training following an 18-week schedule has me starting back...11/17. I'm already preparing myself mentally for 5-day run weeks through the winter. Did it last year, will do it again.
Monday, November 3, 2008
City of Oaks Marathon Race Report (11/2/08)
Sony Ericsson City of Oaks Marathon
2008-11-02
Raleigh, North Carolina
United States
City of Oaks Marathon and Half Marathon, LLC
45F / 7C
Sunny
Run - Marathon
Total Time = 3h 26m 38s
Overall Rank = 72/728 (m/f combined, 61/472 males)
Age Group = M35-39
Age Group Rank = 13/94
Pre-race routine:
Woke up at 3am. Not sure why. Waited until 4 to eat (2 pieces of wheat toast w/strawberry jam, banana, 8 oz. OJ, and half a Clif bar, drank 24 oz. water). Potty stops, and departed for the race at 5:45. Drank 20 oz. of GU2O in the car on the way, ate second half of Clif Bar. Got to the race site, potty stop, bagged drop, then got in the 7:00/mile corral.
Event warmup:
Not much time for it (we got there late), so I did not get a jog in beforehand. Would've liked to for sure, but it didn't happen. So, I tried to take the first few miles very easy. Tried to. Honestly, I did.
Run
03:26:38 | 26.2 miles | 07m 53s min/mile
Age Group: 13/94
Overall: 72/728
Performance: Average
7:40 (including :16 chip/gun differential)
7:03
7:02
7:26 (missed the mile marker, so this was long for mile 4)
6:55 (short for mile 5)
7:24
10k split 44:50
7:22
7:21
7:21
7:04 (running down Edwards Mill, gaining a little time)
7:20
7:06 (again, made up a little time on a downhill)
7:22
half-mary split 1:35:06
7:36
7:35
7:32
7:41
7:51
7:46
7:58
8:03
7:53 (tried to rally)
8:20
8:35
10:14 (started walking)
12:49 (continued walking)
2:07 for the .2
Course: First half isn't too daunting. The first hill of any consequence is on Glenwood South, between 4 and 5. Then again up through Cameron Village, before mile 6 or so. Pretty flat to rolling out to about mile 10, then it starts more hills. Downhill until about 11, then is a climb pretty much all the way to 15, then again from 16 through 20. Coming back on Blue Ridge, I could feel a crosswind from my left, and knew it would be a dead headwind on Hillsborough Street.
Keeping cool Good
Drinking Not enough
Post race
Weight change: %3ish
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes, kind of
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 3
Comments:
I honestly held back at the start, and I still think I was going too fast. I was working VERY easy to hold that pace, very easy breathing, not even sweating for the first 5 miles. I just don't think I had the miles in the legs for this race, as compared to Umstead back in March where I was doing 55 mile weeks. Oddly enough, I could fly on the uphills but would slow down on the flats and downhills.
To the angry soccer-mom who was inconvenienced by Ebenezer Church Road being closed; go back to Starbucks in your Cadillac Escalade and have a Grande Mocha, and don't yell at the race volunteer who threw himself in front of you to keep you from running over the marathoners between mile 11 and 15. I wanted to stop my race and go knock the crap out of her!
What would you do differently?:
More mileage per week, one extra day, and slow down the long runs. Get out there for 3 hours instead of my 2.5. I really needed something in the tank from mile 18 on, and thought I could rally.
Post race
Warm down:
Chocolate milk. Pizza. Water. Lay down. Try to get up. Try to walk around. Hit the potty (encouraging note, I didn't have to use the potty during the race!)
What limited your ability to perform faster:
Long run speed, weekly mileage
Event comments:
The flow of the finish chute wasn't logical at all, and I couldn't find anything to drink other than water or chocolate milk. I NEEDED Powerade/Gatorade or something like that, and a COKE, but didn't locate those. The post-race meal was pizza or oranges or banana, a far cry from the smorgasbord we're used to in the tri-world!
2008-11-02
Raleigh, North Carolina
United States
City of Oaks Marathon and Half Marathon, LLC
45F / 7C
Sunny
Run - Marathon
Total Time = 3h 26m 38s
Overall Rank = 72/728 (m/f combined, 61/472 males)
Age Group = M35-39
Age Group Rank = 13/94
Pre-race routine:
Woke up at 3am. Not sure why. Waited until 4 to eat (2 pieces of wheat toast w/strawberry jam, banana, 8 oz. OJ, and half a Clif bar, drank 24 oz. water). Potty stops, and departed for the race at 5:45. Drank 20 oz. of GU2O in the car on the way, ate second half of Clif Bar. Got to the race site, potty stop, bagged drop, then got in the 7:00/mile corral.
Event warmup:
Not much time for it (we got there late), so I did not get a jog in beforehand. Would've liked to for sure, but it didn't happen. So, I tried to take the first few miles very easy. Tried to. Honestly, I did.
Run
03:26:38 | 26.2 miles | 07m 53s min/mile
Age Group: 13/94
Overall: 72/728
Performance: Average
7:40 (including :16 chip/gun differential)
7:03
7:02
7:26 (missed the mile marker, so this was long for mile 4)
6:55 (short for mile 5)
7:24
10k split 44:50
7:22
7:21
7:21
7:04 (running down Edwards Mill, gaining a little time)
7:20
7:06 (again, made up a little time on a downhill)
7:22
half-mary split 1:35:06
7:36
7:35
7:32
7:41
7:51
7:46
7:58
8:03
7:53 (tried to rally)
8:20
8:35
10:14 (started walking)
12:49 (continued walking)
2:07 for the .2
Course: First half isn't too daunting. The first hill of any consequence is on Glenwood South, between 4 and 5. Then again up through Cameron Village, before mile 6 or so. Pretty flat to rolling out to about mile 10, then it starts more hills. Downhill until about 11, then is a climb pretty much all the way to 15, then again from 16 through 20. Coming back on Blue Ridge, I could feel a crosswind from my left, and knew it would be a dead headwind on Hillsborough Street.
Keeping cool Good
Drinking Not enough
Post race
Weight change: %3ish
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes, kind of
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Below average
Race evaluation [1-5] 3
Comments:
I honestly held back at the start, and I still think I was going too fast. I was working VERY easy to hold that pace, very easy breathing, not even sweating for the first 5 miles. I just don't think I had the miles in the legs for this race, as compared to Umstead back in March where I was doing 55 mile weeks. Oddly enough, I could fly on the uphills but would slow down on the flats and downhills.
To the angry soccer-mom who was inconvenienced by Ebenezer Church Road being closed; go back to Starbucks in your Cadillac Escalade and have a Grande Mocha, and don't yell at the race volunteer who threw himself in front of you to keep you from running over the marathoners between mile 11 and 15. I wanted to stop my race and go knock the crap out of her!
What would you do differently?:
More mileage per week, one extra day, and slow down the long runs. Get out there for 3 hours instead of my 2.5. I really needed something in the tank from mile 18 on, and thought I could rally.
Post race
Warm down:
Chocolate milk. Pizza. Water. Lay down. Try to get up. Try to walk around. Hit the potty (encouraging note, I didn't have to use the potty during the race!)
What limited your ability to perform faster:
Long run speed, weekly mileage
Event comments:
The flow of the finish chute wasn't logical at all, and I couldn't find anything to drink other than water or chocolate milk. I NEEDED Powerade/Gatorade or something like that, and a COKE, but didn't locate those. The post-race meal was pizza or oranges or banana, a far cry from the smorgasbord we're used to in the tri-world!
Monday, October 27, 2008
ATT 10-miler race report (10/25/08)
American Tobacco Trail 10 Miler
2008-10-25
Apex, North Carolina
United States
North Carolina RoadRunners Club and Inside Out Sports
62F / 17C
Overcast
Run - 10 Mile
Total Time = 1h 09m 30s
Overall Rank = 22/309
Age Group = M35-39
Age Group Rank = 6/28
Pre-race routine:
Woke up around 5, had a peanut butter and honey sandwich about 5:45.
Event warmup:
Loaded the mountain bike on the truck and headed out at 7:05. Parked at Wimberley and rode the ~2 miles up to race start. Got my chip, ate 1/4 of a banana, chatted with some folks I knew. Did a brief jog warmup with some strides and pickups. Saw a 4-point buck crossing the trail, stopped to take that in. Left IT band was a little twingy...
Then we trekked over to race start, we were almost late to the line!!
Run
Comments:
After much discussion this week, I have decided to give BQ-time a go next weekend. Thus, today was treated more as a last long tempo. That 6:04 (and the 6:18) were just too silly fast. My goal was to go for a 1:10. When I saw the first two miles, I tried to throttle it way back. Hard to do in a race right? The result is that I let a couple of guys past for AG positions, so I had a chance (slim) at 3rd place if I'd have kept the hammer down. But might would have done more damage than it's worth.
What would you do differently?:
Don't go out so danged fast!!
Post race
Warm down:
walked around a bit, hung around the finish to cheer in some folks, then walked over and got some Gatorade and a bagel wedge, plus some fig newtons
What limited your ability to perform faster:
Self-imposed pace restrictions.
Event comments:
A very fun race, nice scenery, fun to race where you train, right?
Running
01:09:30 | 10 miles | 06m 57s min/mile
Age Group: 6/28
Overall: 22/309
Performance: Good
Mile splits (these are quite funny):
6:04 (following Douglas Liming...)
6:18
6:50
6:55
6:58 decided to pretty much shut it down here
7:09
7:26
7:08
7:17
7:21
Course: Mostly flat, a little grade here and there, but just about as flat as you can get.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5
2008-10-25
Apex, North Carolina
United States
North Carolina RoadRunners Club and Inside Out Sports
62F / 17C
Overcast
Run - 10 Mile
Total Time = 1h 09m 30s
Overall Rank = 22/309
Age Group = M35-39
Age Group Rank = 6/28
Pre-race routine:
Woke up around 5, had a peanut butter and honey sandwich about 5:45.
Event warmup:
Loaded the mountain bike on the truck and headed out at 7:05. Parked at Wimberley and rode the ~2 miles up to race start. Got my chip, ate 1/4 of a banana, chatted with some folks I knew. Did a brief jog warmup with some strides and pickups. Saw a 4-point buck crossing the trail, stopped to take that in. Left IT band was a little twingy...
Then we trekked over to race start, we were almost late to the line!!
Run
Comments:
After much discussion this week, I have decided to give BQ-time a go next weekend. Thus, today was treated more as a last long tempo. That 6:04 (and the 6:18) were just too silly fast. My goal was to go for a 1:10. When I saw the first two miles, I tried to throttle it way back. Hard to do in a race right? The result is that I let a couple of guys past for AG positions, so I had a chance (slim) at 3rd place if I'd have kept the hammer down. But might would have done more damage than it's worth.
What would you do differently?:
Don't go out so danged fast!!
Post race
Warm down:
walked around a bit, hung around the finish to cheer in some folks, then walked over and got some Gatorade and a bagel wedge, plus some fig newtons
What limited your ability to perform faster:
Self-imposed pace restrictions.
Event comments:
A very fun race, nice scenery, fun to race where you train, right?
Running
01:09:30 | 10 miles | 06m 57s min/mile
Age Group: 6/28
Overall: 22/309
Performance: Good
Mile splits (these are quite funny):
6:04 (following Douglas Liming...)
6:18
6:50
6:55
6:58 decided to pretty much shut it down here
7:09
7:26
7:08
7:17
7:21
Course: Mostly flat, a little grade here and there, but just about as flat as you can get.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5
Week in review, 10/20-10/26
Sun, Oct 26 2008
----- 4.50 miles -----
11:30 AM
ride with the family, Marshall in the trailer, riding the steelie. Had to ride back home and get the truck to retrieve Web, who tired out
1h 49m 58s 37.77 miles 20.61 Mi/hr
1:30 PM
Well, this was mostly easy. We pushed a little up Beaver Creek, but for the most part just soaked up the scenery. Nice ride. Groin pull still a little tender, will RICE it this week
I am such a goof. The race results I posted yesterday were preliminaries...all finishers under 1hr18minutes. I thought my age group looked a little small (13??).
Turns out, I was 6/28 AG, 22nd/309 overall (combined M/F)
Plan for the week. 1. Rest, 8hrs+/night. 2. Drink 80oz. water/day minimum. 3. Limit fat and roughage intake from Tuesday on, carb up on Friday night.
Monday> off. Completely. Will go sit in the hot tub, the sauna, do some stretching.
Tuesday> 3 mile run. Somewhere close to 7-7:15/mile pace. 1000m swim, stretching.
Wednesday> endurance ride, easy resistance, if the hip adductor is all good. Stretching.
Thursday> 3 mile run, same pace as Tuesday. 1000m swim. Stretching.
Friday> 3 mile run, 7:15-7:25 pace. Stretching.
Saturday> Stretching, resting, stay off the feet.
Sunday> Let her rip.
Sat, Oct 25 2008
09m 44s 1.95 miles 12.02 Mi/hr
7:30 AM
ride up to the race site
08m 1.00 miles -----
8:20 AM
warmup jog
1h 09m 30s 10.00 miles 06m 57s/Mi
8:50 AM
09m 30s 1.95 miles 12.32 Mi/hr
10:30 AM
ride back to the truck
Race: American Tobacco Trail 10 Miler
Fri, Oct 24 2008
21m 01s 1000.00 meters 02m 06s /100 meters
4:05 PM
500 pull (10:30), 500 pull and paddle (10:31)
15m 5.00 miles 20.00 Mi/hr
4:50 PM
very brief spin on the spin bike
14m 15s 2.00 miles 07m 08s/Mi
Max HR: 163
5:10 PM
very brief run after the very brief swim and very brief bike :)
7:30
6:44
Running out (or in) the legs. All feels good.
HR was at mile 1.98, so a good indication of where I am when running sub 7.
swim and spin this afternoon, taking it easy.
I just got the green light yesterday to run the marathon solo. That may change my focus a little for tomorrow's race...
Thu, Oct 23 2008
33m 18s 5.00 miles 06m 40s/Mi
5:00 AM
last run before Saturday
tempo workout
6:59
6:27
6:27
6:27
6:57
Ready to rock.
HR notes:
At the start of mile 4, it was 170ish (right after I throttled back from 6:27/min). I did not check it on the way up to that point, but by the end of mile 5 (end of the run), it was 164. So, I was at the top of zone 4 by the end of a 6:58 + 3 qty. 6:27s. Was back at the bottom of zone 4 by the end. I'm okay with that.
Wed, Oct 22 2008
20m 54s 1000.00 meters 02m 05s /100 meters
4:00 PM
500 pull (10:22), 500 pull&paddle (10:32)
30m 10.00 miles 20.00 Mi/hr
4:30 PM
short spin on the spinner bike @ LTF before meeting the family for dinner. Enough to work up a sweat, but not stress out the legs.
Tue, Oct 21 2008
40m 12s 5.24 miles 07m 40s/Mi
5:45 AM Peakway5.25
Climb: 515 feet
Easy run on the usual path.
3:45 to the turn
8:26 out
8:20 back
8:19 out
8:04 back
3:15 home
Nothing hurts today. Sunday and Monday "off" helped that. The bike loosened me up Sunday, the swim (and subsequent 10 minutes in the spa) helped further yesterday.
Note: my shoulders were SORE after the paddle set yesterday! Soreness gone today.
Mon, Oct 20 2008
21m 14s 1000.00 meters 02m 07s /100 meters
4:30 AM
500 pull, 500 pull w/paddles
first time back in the pool actually swimming in 16 days...
Nearing the end...if I can just hang on.
Plan for the week:
Today: 1000-1500m swim after work
Tuesday: 4mile easy run
Wednesday: 1000-1500m swim (before work), some sort of spin somewhere, somehow
Thursday: 5mile run (3 tempo pace)
Friday: 1000-1500m swim (before work), very easy bike
Saturday: let's go racin' baby!
Sunday: 30-40 mile bike ride hopefully
----- 4.50 miles -----
11:30 AM
ride with the family, Marshall in the trailer, riding the steelie. Had to ride back home and get the truck to retrieve Web, who tired out
1h 49m 58s 37.77 miles 20.61 Mi/hr
1:30 PM
Well, this was mostly easy. We pushed a little up Beaver Creek, but for the most part just soaked up the scenery. Nice ride. Groin pull still a little tender, will RICE it this week
I am such a goof. The race results I posted yesterday were preliminaries...all finishers under 1hr18minutes. I thought my age group looked a little small (13??).
Turns out, I was 6/28 AG, 22nd/309 overall (combined M/F)
Plan for the week. 1. Rest, 8hrs+/night. 2. Drink 80oz. water/day minimum. 3. Limit fat and roughage intake from Tuesday on, carb up on Friday night.
Monday> off. Completely. Will go sit in the hot tub, the sauna, do some stretching.
Tuesday> 3 mile run. Somewhere close to 7-7:15/mile pace. 1000m swim, stretching.
Wednesday> endurance ride, easy resistance, if the hip adductor is all good. Stretching.
Thursday> 3 mile run, same pace as Tuesday. 1000m swim. Stretching.
Friday> 3 mile run, 7:15-7:25 pace. Stretching.
Saturday> Stretching, resting, stay off the feet.
Sunday> Let her rip.
Sat, Oct 25 2008
09m 44s 1.95 miles 12.02 Mi/hr
7:30 AM
ride up to the race site
08m 1.00 miles -----
8:20 AM
warmup jog
1h 09m 30s 10.00 miles 06m 57s/Mi
8:50 AM
09m 30s 1.95 miles 12.32 Mi/hr
10:30 AM
ride back to the truck
Race: American Tobacco Trail 10 Miler
Fri, Oct 24 2008
21m 01s 1000.00 meters 02m 06s /100 meters
4:05 PM
500 pull (10:30), 500 pull and paddle (10:31)
15m 5.00 miles 20.00 Mi/hr
4:50 PM
very brief spin on the spin bike
14m 15s 2.00 miles 07m 08s/Mi
Max HR: 163
5:10 PM
very brief run after the very brief swim and very brief bike :)
7:30
6:44
Running out (or in) the legs. All feels good.
HR was at mile 1.98, so a good indication of where I am when running sub 7.
swim and spin this afternoon, taking it easy.
I just got the green light yesterday to run the marathon solo. That may change my focus a little for tomorrow's race...
Thu, Oct 23 2008
33m 18s 5.00 miles 06m 40s/Mi
5:00 AM
last run before Saturday
tempo workout
6:59
6:27
6:27
6:27
6:57
Ready to rock.
HR notes:
At the start of mile 4, it was 170ish (right after I throttled back from 6:27/min). I did not check it on the way up to that point, but by the end of mile 5 (end of the run), it was 164. So, I was at the top of zone 4 by the end of a 6:58 + 3 qty. 6:27s. Was back at the bottom of zone 4 by the end. I'm okay with that.
Wed, Oct 22 2008
20m 54s 1000.00 meters 02m 05s /100 meters
4:00 PM
500 pull (10:22), 500 pull&paddle (10:32)
30m 10.00 miles 20.00 Mi/hr
4:30 PM
short spin on the spinner bike @ LTF before meeting the family for dinner. Enough to work up a sweat, but not stress out the legs.
Tue, Oct 21 2008
40m 12s 5.24 miles 07m 40s/Mi
5:45 AM Peakway5.25
Climb: 515 feet
Easy run on the usual path.
3:45 to the turn
8:26 out
8:20 back
8:19 out
8:04 back
3:15 home
Nothing hurts today. Sunday and Monday "off" helped that. The bike loosened me up Sunday, the swim (and subsequent 10 minutes in the spa) helped further yesterday.
Note: my shoulders were SORE after the paddle set yesterday! Soreness gone today.
Mon, Oct 20 2008
21m 14s 1000.00 meters 02m 07s /100 meters
4:30 AM
500 pull, 500 pull w/paddles
first time back in the pool actually swimming in 16 days...
Nearing the end...if I can just hang on.
Plan for the week:
Today: 1000-1500m swim after work
Tuesday: 4mile easy run
Wednesday: 1000-1500m swim (before work), some sort of spin somewhere, somehow
Thursday: 5mile run (3 tempo pace)
Friday: 1000-1500m swim (before work), very easy bike
Saturday: let's go racin' baby!
Sunday: 30-40 mile bike ride hopefully
Week in review, 10/13-10/19
Sun, Oct 19 2008
2h 59m 08s 59.61 miles 19.97 Mi/hr
8:15 AM
Ride w/Amie Krasnozon's group from Morrisville. They're all doing either B2B half/full or Florida Ironman. They asked me what I was planning...nothing now. That was nice not to have to actually "train" today. The pace was good through 50 miles, 20 even. I ran short on time and cut the route back up Tody Goodwin and Olive Chapel, and dropped a tad coming back up the hill. Kinda herky-jerky pace on Old 1 due to the headwinds, but very good elsewhere. Great group to ride with.
Injury report for today...adductor, after 45 miles on the bike, completely quit hurting. Left IT band is a little tight, but I think I did that picking up young son yesterday morning. So, a few days of rest and I'll be all set for next weekend. Think I'll swim some this week!
Sat, Oct 18 2008
1h 24m 17s 12.00 miles 07m 01s/Mi
11:00 AM
Sort of pre-ran the ATT course. Planned to go a little slower at the start, but it just felt right.
Started at Wimberley (MP 3.5), went to 0, up to 6, back to 3.5.
7:12
6:44
6:46
6:51
6:56
6:56
Eased up a little at this point
7:01
7:12
7:08
6:57 (that's 1:09:47 for the 10 miles)
gave myself a break after 10
7:26
7:03
Feeling much better this morning, going to give the run a go around mid-day.
Good run, worked on pacing, nutrition, and hydration for next weekend's race. I'll take one Gu at the turnaround, and run with my handbottle w/GU2O. It'll be fun! Right adductor a little tender, but I was moving along pretty good. A little ibuprofen has helped already.
Fri, Oct 17 2008
I think last week was just too running much crammed into too little time. I was scheduled for a 20 last Sunday. Well, having just done Pinehurst 6.2 on Saturday, I was not in good shape to go knock out the 20 on Sunday. So, I cut it back to 14, but ran it on Monday. Then ran Wednesday (8), Friday (7.47), and Sunday (20). So, that's 49.3 in a calendar week. Normally, my schedule is long run Sunday, rest Monday, easy run Tuesday, rest Wednesday, speed/tempo Thursday, easy run Friday, rest Saturday, long run Sunday. Getting off this schedule I think contributed to the pain I'm feeling.
Started to run the 5 easy this morning. Got 1:20 into it, decided my sore adductor wasn't worth pushing into compliance today, so walked back home. I'll let it rest today. No gains at this point running through an injury. May even push tomorrow's 12 to Sunday. We'll see.
Thu, Oct 16 2008
55m 14s 8.00 miles 06m 54s/Mi
Max HR: 176
5:00 PM
Got 'er done, and it felt pretty good.
1.5 mile warmup@ 7:30/mile pace
1600x4 @6:18 w/800 jogs @ 7:30
1 mile cooldown @ 7:30/mile
lots of stretching afterwards.
HR notes: 164 after 2nd 1600, 168 after 3rd 1600, 174 after last one. I was kicking it on up there...
Planned to do a very early run (4am), but sleep won out. Will get it in this afternoon. Also more time for the soreness to work itself out. Got to get in some interval miles today (4x1600 on 6:18 w/800 jogs, 8 miles total), so I'll take all the rest I can get!
I still say Kaizen week at work is harder than triathlon training!!
Wed, Oct 15 2008
15m ----- -----
5:10 AM
Sat in the spa for a bit. Then just playin' in the pool before spin class. 10 minutes with the kickboard, 5 minutes just easy swimming (forgot my goggles, so didn't really "swim")
Then sat in the spa some more.
1h 30m 30.00 miles 20.00 Mi/hr
5:45 PM
Suzi's spin class, but not Suzi. Another triathlete was on the front row, and we were trying to outdo each other :)
...a good workout.
Suzi's endurance spin class tonight...if my adductor and hammy play along. Ouch!
Hamstring feels fine, but that right adductor's still giving me a fit. Lots of stretching tonight. Not sure if tomorrow's speed workout is a go yet or not
Tue, Oct 14 2008
41m 40s 5.24 miles 07m 57s/Mi
8:40 PM Peakway5.25
Climb: 515 feet
recovery run from Sunday's long run. Plan says go 8:01/mile. Sounded good to me! Sore right adductor and left hamstring...weird. I've been standing and walking all day for the past 2, so that hasn't helped recovery.
4:11 to the turn
8:52 out
8:30 back
8:51 out
7:58 back
3:14 home
Mon, Oct 13 2008
REST DAY!!! Tied up in a Kaizen event all week, so workouts will be hard to come by. I'm on the downhill slope to the ATT 10-miler (2 weeks out), then City of Oaks the week after that, so this will be a run-focused 3 weeks.
2h 59m 08s 59.61 miles 19.97 Mi/hr
8:15 AM
Ride w/Amie Krasnozon's group from Morrisville. They're all doing either B2B half/full or Florida Ironman. They asked me what I was planning...nothing now. That was nice not to have to actually "train" today. The pace was good through 50 miles, 20 even. I ran short on time and cut the route back up Tody Goodwin and Olive Chapel, and dropped a tad coming back up the hill. Kinda herky-jerky pace on Old 1 due to the headwinds, but very good elsewhere. Great group to ride with.
Injury report for today...adductor, after 45 miles on the bike, completely quit hurting. Left IT band is a little tight, but I think I did that picking up young son yesterday morning. So, a few days of rest and I'll be all set for next weekend. Think I'll swim some this week!
Sat, Oct 18 2008
1h 24m 17s 12.00 miles 07m 01s/Mi
11:00 AM
Sort of pre-ran the ATT course. Planned to go a little slower at the start, but it just felt right.
Started at Wimberley (MP 3.5), went to 0, up to 6, back to 3.5.
7:12
6:44
6:46
6:51
6:56
6:56
Eased up a little at this point
7:01
7:12
7:08
6:57 (that's 1:09:47 for the 10 miles)
gave myself a break after 10
7:26
7:03
Feeling much better this morning, going to give the run a go around mid-day.
Good run, worked on pacing, nutrition, and hydration for next weekend's race. I'll take one Gu at the turnaround, and run with my handbottle w/GU2O. It'll be fun! Right adductor a little tender, but I was moving along pretty good. A little ibuprofen has helped already.
Fri, Oct 17 2008
I think last week was just too running much crammed into too little time. I was scheduled for a 20 last Sunday. Well, having just done Pinehurst 6.2 on Saturday, I was not in good shape to go knock out the 20 on Sunday. So, I cut it back to 14, but ran it on Monday. Then ran Wednesday (8), Friday (7.47), and Sunday (20). So, that's 49.3 in a calendar week. Normally, my schedule is long run Sunday, rest Monday, easy run Tuesday, rest Wednesday, speed/tempo Thursday, easy run Friday, rest Saturday, long run Sunday. Getting off this schedule I think contributed to the pain I'm feeling.
Started to run the 5 easy this morning. Got 1:20 into it, decided my sore adductor wasn't worth pushing into compliance today, so walked back home. I'll let it rest today. No gains at this point running through an injury. May even push tomorrow's 12 to Sunday. We'll see.
Thu, Oct 16 2008
55m 14s 8.00 miles 06m 54s/Mi
Max HR: 176
5:00 PM
Got 'er done, and it felt pretty good.
1.5 mile warmup@ 7:30/mile pace
1600x4 @6:18 w/800 jogs @ 7:30
1 mile cooldown @ 7:30/mile
lots of stretching afterwards.
HR notes: 164 after 2nd 1600, 168 after 3rd 1600, 174 after last one. I was kicking it on up there...
Planned to do a very early run (4am), but sleep won out. Will get it in this afternoon. Also more time for the soreness to work itself out. Got to get in some interval miles today (4x1600 on 6:18 w/800 jogs, 8 miles total), so I'll take all the rest I can get!
I still say Kaizen week at work is harder than triathlon training!!
Wed, Oct 15 2008
15m ----- -----
5:10 AM
Sat in the spa for a bit. Then just playin' in the pool before spin class. 10 minutes with the kickboard, 5 minutes just easy swimming (forgot my goggles, so didn't really "swim")
Then sat in the spa some more.
1h 30m 30.00 miles 20.00 Mi/hr
5:45 PM
Suzi's spin class, but not Suzi. Another triathlete was on the front row, and we were trying to outdo each other :)
...a good workout.
Suzi's endurance spin class tonight...if my adductor and hammy play along. Ouch!
Hamstring feels fine, but that right adductor's still giving me a fit. Lots of stretching tonight. Not sure if tomorrow's speed workout is a go yet or not
Tue, Oct 14 2008
41m 40s 5.24 miles 07m 57s/Mi
8:40 PM Peakway5.25
Climb: 515 feet
recovery run from Sunday's long run. Plan says go 8:01/mile. Sounded good to me! Sore right adductor and left hamstring...weird. I've been standing and walking all day for the past 2, so that hasn't helped recovery.
4:11 to the turn
8:52 out
8:30 back
8:51 out
7:58 back
3:14 home
Mon, Oct 13 2008
REST DAY!!! Tied up in a Kaizen event all week, so workouts will be hard to come by. I'm on the downhill slope to the ATT 10-miler (2 weeks out), then City of Oaks the week after that, so this will be a run-focused 3 weeks.
Week in review, 10/6-10/12
Sun, Oct 12 2008
2h 33m 07s 19.83 miles 07m 43s/Mi
5:45 AM
Ran most of the City of Oaks route. My legs were dead for most of the run, perked up a little in Umstead, then dead again coming back on Hillsborough. Going out Ebenezer Church, in the dark, solo, is creepy.
I still don't see this as a BQ opportunity...
Sat, Oct 11 2008
1h 31m 29s 31.03 miles 20.35 Mi/hr
12:30 PM old1harrisbeavertody
Climb: 1020 feet
Rode with Paul; I rode the roadie, and it KILLED my shoulders...as Paul said, I peaked last week. This was a tough ride. Gusty winds, we went out a little too hard, and I had nothing left for the last 10 miles.
Watched most of the Kona swim prior to starting the ride. Paul and I were amazed at the separation of the lead pack.
20-mile run tomorrow...
Fri, Oct 10 2008
53m 16s 7.47 miles 07m 08s/Mi
4:15 PM Peakway7.5
Climb: 679 feet
Running in the rain...
Thu, Oct 9 2008
42m 43s 14.34 miles 20.14 Mi/hr
4:30 PM
Railroad Grade road, from Brown Road up to 221, then to Riverside, back to Brown Road. Climbing up to 221 was a blast! I felt very strong on the road bike.
Wed, Oct 8 2008
57m 36s 8.00 miles 07m 12s/Mi
4:30 PM
Railroad Grade Road, in the rain
Tue, Oct 7 2008
53m 36s 5.82 miles -----
11:30 AM
ride on the Virginia Creeper with my wife and kids (in the trailer). Very pretty. Just tooling around...
Mon, Oct 6 2008
1h 46m 55s 14.00 miles 07m 38s/Mi
3:45 PM
run on Railroad Grade
2h 33m 07s 19.83 miles 07m 43s/Mi
5:45 AM
Ran most of the City of Oaks route. My legs were dead for most of the run, perked up a little in Umstead, then dead again coming back on Hillsborough. Going out Ebenezer Church, in the dark, solo, is creepy.
I still don't see this as a BQ opportunity...
Sat, Oct 11 2008
1h 31m 29s 31.03 miles 20.35 Mi/hr
12:30 PM old1harrisbeavertody
Climb: 1020 feet
Rode with Paul; I rode the roadie, and it KILLED my shoulders...as Paul said, I peaked last week. This was a tough ride. Gusty winds, we went out a little too hard, and I had nothing left for the last 10 miles.
Watched most of the Kona swim prior to starting the ride. Paul and I were amazed at the separation of the lead pack.
20-mile run tomorrow...
Fri, Oct 10 2008
53m 16s 7.47 miles 07m 08s/Mi
4:15 PM Peakway7.5
Climb: 679 feet
Running in the rain...
Thu, Oct 9 2008
42m 43s 14.34 miles 20.14 Mi/hr
4:30 PM
Railroad Grade road, from Brown Road up to 221, then to Riverside, back to Brown Road. Climbing up to 221 was a blast! I felt very strong on the road bike.
Wed, Oct 8 2008
57m 36s 8.00 miles 07m 12s/Mi
4:30 PM
Railroad Grade Road, in the rain
Tue, Oct 7 2008
53m 36s 5.82 miles -----
11:30 AM
ride on the Virginia Creeper with my wife and kids (in the trailer). Very pretty. Just tooling around...
Mon, Oct 6 2008
1h 46m 55s 14.00 miles 07m 38s/Mi
3:45 PM
run on Railroad Grade
Week in Review, 9/29-10/5
Sun, Oct 5 2008
Rest day, moving the long run to Monday. I'm on vacation to the mtns!!
Sat, Oct 4 2008
32m 1500.00 meters 02m 08s /100 meters
8:03 AM pinehurst
3:01 T1...ugh.
1h 06m 42s 24.00 miles 21.59 Mi/hr
8:38 AM pinehurst
Climb: 1237 feet
1:01 T2...started getting my act together
43m 36s 6.21 miles 07m 01s/Mi
9:45 AM pinehurst
Climb: 459 feet
2:26:19, no penalties!!
A great great day for a race. RR kinda up, but no narrative yet.
Ran into Spot at Bojangle's pre-race, kapinto at bodymarking, love2tri (and her so) & keyone post-race. More details later, once I see the splits. Very foggy swim. I handled the hills well on the bike, rarely being passed when climbing. Sure, the big boys with the aero wheels could take me on the flats and downhills, but I climbed very well. Best part of the race: my Dad came down to watch, and was out on the bike course at about the midway point. That was great!
Best part of the run; I was passed by ONE runner (and I think he might have been a relay). THAT was awesome.
Race: Pinehurst Triathlon
Fri, Oct 3 2008
14m 51s 750.00 meters 01m 59s /100 meters
6:00 AM
Easy warmup swim, in the wetsuit again. No pushing, except the last 25. Worked on sighting every 5th stroke or so.
1:52
2:00
1:59
2:00
2:01
1:59
2:00
:56
13m 30s 4.12 miles 18.31 Mi/hr
6:20 AM
Short spin after the swim (while still wet) to see what I need to wear for tomorrow. Got it covered!
01m 45s 0.23 miles 07m 37s/Mi
6:35 AM
really brief jog off the bike, to make sure I knew how to do it...
Of all the luck...my Cateye battery died this morning. Better today than tomorrow!
Thu, Oct 2 2008
21m 07s 1100.00 meters 01m 55s /100 meters
5:30 AM
Paul came to let me work on starts (drafting, finding feet, going hypoxic, that kind of stuff). I wore the wetsuit, he used the pullbuoy and paddles, and set us up for a fast start. See workout below:
200s (1:50, 1:58)
200p (1:51, 1:53)
2x[200 swim – first 50 at race start pace and then settle into race pace for remaining 150 – on 4:??, 50 on 1:00, 50 on 1:00] 1:00 rest between
Did the first 200 in 1:45+2:00, with a 1:55 50+50; 2nd 200 in 1:47+2:00, with a 2:08 50+50 (actually shorter than that, but I forgot the split)
100 cool down (1:57)
I'm ready.
35m 02s 5.00 miles 07m 01s/Mi
6:20 AM
Did a ladder run (7:30, 7, 6:30, 7, 7:30 pace) I really enjoy doing this, though it may be terrible for me...
Also threw in a sprint for the last .25 mile.
7:30
6:58
6:28
6:58
7:07
HR at mile 4.1 was 155
That's all for today.
Tomorrow's plan calls for 15min swim, 15min spin. To acclimate to the cool temps, my plan is to go swim 15min outside w/wetsuit (wearing tri top and shorts under), then do a transition and go for a 15-20min bike outside, wearing what I plan to wear on Saturday, to see if I need to make any adjustments.
Wed, Oct 1 2008
Rest day-also cleaning up the bike, putting on the "race" wheels, dialing in the shifters, starting to pack the race bag.
Also preparing for vacation next week, departing early Sunday morning for a week in the mountains.
Tue, Sep 30 2008
29m 48s 1500.00 meters 01m 59s /100 meters
6:30 AM
Yes, that was a 1500m straight swim. In a wetsuit ;)
Just giving it a once-over, to make sure I have my bodyglide plan right. This swim felt good, but I can tell it's been a few days...
1h 04m 38s 23.60 miles 21.91 Mi/hr
4:30 PM OCTodyBeaverUS1
Climb: 1362 feet
I've been working all season for a ride like this. Everything came together.
25:18 to the end of Tody
40:09 to Bonsal, 14.8 miles; this is a 22.1 avg. (passed a roadie, and he wheelsucked for about half-mile :( )
24:29 for the remaining 8.8 miles; 21.6 avg. on this stretch
Had a second wheelsucker coming back down the Peakway. I passed him outright on a downhill, and he decided to latch on.
If I hadn't been planning on the brick, I would've played with them a little...
37m 28s 5.24 miles 07m 09s/Mi
5:40 PM Peakway5.25
Climb: 515 feet
:35 transition off the bike, pretty good.
I felt good off the bike. Breathing a little fast, but it settled down after approx. 1 mile.
3:22 to the turn
7:56 out
7:42 back (19:02 for 2.62)
decided to slow it down a little at this point
8:01 out
7:35 back (I thought this was slowing it down...)
2:47 to home (laid it out a bit) 18:26 for 2.62
Wasn't really planning a negative split...
Had a good rest day yesterday, ate Mexican, drank dos Dos Equis, enjoyed the family. Picked up a cool little LED light I can clip on my hat brim for the next long a.m. Umstead run. Unwound with my friend Paul who just did SC Half (in 5:25 no less!!), and he's letting me borrow his wetsuit for Pinehurst. It fits really well, might just have to buy it from him!
Brick this afternoon; hard bike w/US1 timetrial, then a 5ish mile run. I will run out of transition at race pace, then probably ease off it after 2-3 miles. I still have a speed workout later this week to get in...
This was probably my most fun workout day all year. It all clicked. I hope it clicks again Saturday.
Mon, Sep 29 2008
Big ol' fat rest day. Get another one on Wednesday too!
Planned taper workouts:
Tuesday 9/30/08 (#10) 1500 yds a.m. 25 miles p.m. Easy run 5mi@8:01
Wednesday 10/1/08 Off
Thursday 10/2/08 (#4) 1000 yds a.m. Speedwork: 8mi. Inc.4x1600@6:18 w/800 jogs
Friday 10/3/08 15 min. easy 15 min. spin Off
Rest day, moving the long run to Monday. I'm on vacation to the mtns!!
Sat, Oct 4 2008
32m 1500.00 meters 02m 08s /100 meters
8:03 AM pinehurst
3:01 T1...ugh.
1h 06m 42s 24.00 miles 21.59 Mi/hr
8:38 AM pinehurst
Climb: 1237 feet
1:01 T2...started getting my act together
43m 36s 6.21 miles 07m 01s/Mi
9:45 AM pinehurst
Climb: 459 feet
2:26:19, no penalties!!
A great great day for a race. RR kinda up, but no narrative yet.
Ran into Spot at Bojangle's pre-race, kapinto at bodymarking, love2tri (and her so) & keyone post-race. More details later, once I see the splits. Very foggy swim. I handled the hills well on the bike, rarely being passed when climbing. Sure, the big boys with the aero wheels could take me on the flats and downhills, but I climbed very well. Best part of the race: my Dad came down to watch, and was out on the bike course at about the midway point. That was great!
Best part of the run; I was passed by ONE runner (and I think he might have been a relay). THAT was awesome.
Race: Pinehurst Triathlon
Fri, Oct 3 2008
14m 51s 750.00 meters 01m 59s /100 meters
6:00 AM
Easy warmup swim, in the wetsuit again. No pushing, except the last 25. Worked on sighting every 5th stroke or so.
1:52
2:00
1:59
2:00
2:01
1:59
2:00
:56
13m 30s 4.12 miles 18.31 Mi/hr
6:20 AM
Short spin after the swim (while still wet) to see what I need to wear for tomorrow. Got it covered!
01m 45s 0.23 miles 07m 37s/Mi
6:35 AM
really brief jog off the bike, to make sure I knew how to do it...
Of all the luck...my Cateye battery died this morning. Better today than tomorrow!
Thu, Oct 2 2008
21m 07s 1100.00 meters 01m 55s /100 meters
5:30 AM
Paul came to let me work on starts (drafting, finding feet, going hypoxic, that kind of stuff). I wore the wetsuit, he used the pullbuoy and paddles, and set us up for a fast start. See workout below:
200s (1:50, 1:58)
200p (1:51, 1:53)
2x[200 swim – first 50 at race start pace and then settle into race pace for remaining 150 – on 4:??, 50 on 1:00, 50 on 1:00] 1:00 rest between
Did the first 200 in 1:45+2:00, with a 1:55 50+50; 2nd 200 in 1:47+2:00, with a 2:08 50+50 (actually shorter than that, but I forgot the split)
100 cool down (1:57)
I'm ready.
35m 02s 5.00 miles 07m 01s/Mi
6:20 AM
Did a ladder run (7:30, 7, 6:30, 7, 7:30 pace) I really enjoy doing this, though it may be terrible for me...
Also threw in a sprint for the last .25 mile.
7:30
6:58
6:28
6:58
7:07
HR at mile 4.1 was 155
That's all for today.
Tomorrow's plan calls for 15min swim, 15min spin. To acclimate to the cool temps, my plan is to go swim 15min outside w/wetsuit (wearing tri top and shorts under), then do a transition and go for a 15-20min bike outside, wearing what I plan to wear on Saturday, to see if I need to make any adjustments.
Wed, Oct 1 2008
Rest day-also cleaning up the bike, putting on the "race" wheels, dialing in the shifters, starting to pack the race bag.
Also preparing for vacation next week, departing early Sunday morning for a week in the mountains.
Tue, Sep 30 2008
29m 48s 1500.00 meters 01m 59s /100 meters
6:30 AM
Yes, that was a 1500m straight swim. In a wetsuit ;)
Just giving it a once-over, to make sure I have my bodyglide plan right. This swim felt good, but I can tell it's been a few days...
1h 04m 38s 23.60 miles 21.91 Mi/hr
4:30 PM OCTodyBeaverUS1
Climb: 1362 feet
I've been working all season for a ride like this. Everything came together.
25:18 to the end of Tody
40:09 to Bonsal, 14.8 miles; this is a 22.1 avg. (passed a roadie, and he wheelsucked for about half-mile :( )
24:29 for the remaining 8.8 miles; 21.6 avg. on this stretch
Had a second wheelsucker coming back down the Peakway. I passed him outright on a downhill, and he decided to latch on.
If I hadn't been planning on the brick, I would've played with them a little...
37m 28s 5.24 miles 07m 09s/Mi
5:40 PM Peakway5.25
Climb: 515 feet
:35 transition off the bike, pretty good.
I felt good off the bike. Breathing a little fast, but it settled down after approx. 1 mile.
3:22 to the turn
7:56 out
7:42 back (19:02 for 2.62)
decided to slow it down a little at this point
8:01 out
7:35 back (I thought this was slowing it down...)
2:47 to home (laid it out a bit) 18:26 for 2.62
Wasn't really planning a negative split...
Had a good rest day yesterday, ate Mexican, drank dos Dos Equis, enjoyed the family. Picked up a cool little LED light I can clip on my hat brim for the next long a.m. Umstead run. Unwound with my friend Paul who just did SC Half (in 5:25 no less!!), and he's letting me borrow his wetsuit for Pinehurst. It fits really well, might just have to buy it from him!
Brick this afternoon; hard bike w/US1 timetrial, then a 5ish mile run. I will run out of transition at race pace, then probably ease off it after 2-3 miles. I still have a speed workout later this week to get in...
This was probably my most fun workout day all year. It all clicked. I hope it clicks again Saturday.
Mon, Sep 29 2008
Big ol' fat rest day. Get another one on Wednesday too!
Planned taper workouts:
Tuesday 9/30/08 (#10) 1500 yds a.m. 25 miles p.m. Easy run 5mi@8:01
Wednesday 10/1/08 Off
Thursday 10/2/08 (#4) 1000 yds a.m. Speedwork: 8mi. Inc.4x1600@6:18 w/800 jogs
Friday 10/3/08 15 min. easy 15 min. spin Off
Saturday, October 4, 2008
Pinehurst Olympic distance triathlon, 10/4/08
Pinehurst Triathlon
2008-10-04
Pinehurst, North Carolina
United States
48F / 9C
Sunny
Triathlon - Olympic
Total Time = 2h 26m 19s
Overall Rank = 104/515
Age Group = M35-39
Age Group Rank = 20/99
Pre-race routine:
Woke up 4am, PB, banana, and honey sandwich on wheat, 8 oz. apple juice. Met Greg at 5am, and we headed down to Pinehurst. Fog on US1 should've been our sign for the morning....
Event warmup:
About a half-mile jog with Greg after packet pickup and setting up transition. Felt like this was going to be a good run day, based on how the jog felt (with a little finish-line sprint at the end)
Swim
Comments:
More work needed on the swim.
What would you do differently?:
Swim faster, sight better, not be so wigged out when getting kicked in the ribs.
T1
Comments:
Oh man, I was packing a picnic lunch in there. I flew up the ramp, passing folks on the way into transition, but between arm warmers and just not having my act together, I lost tons of time.
What would you do differently?:
Should've not gone for arm warmers. I was having trouble getting out of the wetsuit (borrowed, didn't want to damage), and for some reason, was having trouble with "helmet on first, glasses on second". Pitiful T1.
Bike
Comments:
Oh man, was this fun. I had to deliberately tell myself to slow down on occasion. Getting out of T1, for the first half-mile, I was mired in a bunch of guys who were all over the road. I kept yelling "move right if you're not passing", "you're all blocking!" Finally was able to clear them and lay it down. I had some guys come by on their DAs and B12s and super-fast Zipp-wheeled steeds, only to let me pass most of them back on the hills. THAT was fun. I look forward to racing this again-and I will tear it up next time.
Only disadvantage; the day before the race, my Cateye with Cadence died, so I had to switch over to the Cateye wireless minus cadence. Didn't seem to hurt too much :)
What would you do differently?:
Go harder next time.
T2
Comments:
Pretty good T2. Wouldn't change much.
What would you do differently?:
Get into the shoes a little quicker.
Run
Comments:
Felt good from the outset. Took until mile 1 to really get the legs moving, but that's par for the course. Took a Roctane about mile 1.5. Carried a Fuel-Belt bottle with GU2O, thus I did not stop for any aid stations (other than 2 cups of water splashed over my head at mile 3 and 5).
I was passed by one person, not in my age group. The rest I just motored by. Passed a LOT of my age group. This felt really, really good. I caught my buddy Greg about 200 feet from the finish, ran behind him a bit to get ready for the sprint, then ran by him right as we turned off Diamond Head. Vindication for him pulling a similar move on me 2 years ago.
What would you do differently?:
Do the same thing I did here, but faster.
Post race
What limited your ability to perform faster:
Swim. Swim. Swim.
Swimming
00:32:00 1500 meters 02m 08s / 100meters
Age Group: 72/99
Overall: 341/515
Performance: Average
Suit: QR john borrowed from Paul
Course: Triangle...we were the 2nd wave, and I had absolutely no idea where I was swimming. The fog completely obscured the racesite. I was shooting for a 31:00. Based on the conditions, I'm okay with a 32:00. But, I still need a lot of work here...
Start type: Wade Plus: Waves
Water temp: 68F / 20C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Average
Waves: Navigation: Below average
Rounding: Below average
T1
Time: 03:01
Performance: Below average
Cap removal: Below average Helmet on/
Suit off: No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
01:06:42 24 miles 21.59 mile/hr
Age Group: 11/99
Overall: 67/515
Performance: Good
Wind: Little
Course: Rolling, some good climbs, never really a flat section.
Road: Rough Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Below average Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 01:01
Overall: Average
Riding w/ feet on shoes Average
Jumping off bike Below average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:43:36 06.21 miles 07m 01s min/mile
Age Group: 10/99
Overall: 52/515
Performance: Good
Course: Rolling, a couple of good climbs.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4
2008-10-04
Pinehurst, North Carolina
United States
48F / 9C
Sunny
Triathlon - Olympic
Total Time = 2h 26m 19s
Overall Rank = 104/515
Age Group = M35-39
Age Group Rank = 20/99
Pre-race routine:
Woke up 4am, PB, banana, and honey sandwich on wheat, 8 oz. apple juice. Met Greg at 5am, and we headed down to Pinehurst. Fog on US1 should've been our sign for the morning....
Event warmup:
About a half-mile jog with Greg after packet pickup and setting up transition. Felt like this was going to be a good run day, based on how the jog felt (with a little finish-line sprint at the end)
Swim
Comments:
More work needed on the swim.
What would you do differently?:
Swim faster, sight better, not be so wigged out when getting kicked in the ribs.
T1
Comments:
Oh man, I was packing a picnic lunch in there. I flew up the ramp, passing folks on the way into transition, but between arm warmers and just not having my act together, I lost tons of time.
What would you do differently?:
Should've not gone for arm warmers. I was having trouble getting out of the wetsuit (borrowed, didn't want to damage), and for some reason, was having trouble with "helmet on first, glasses on second". Pitiful T1.
Bike
Comments:
Oh man, was this fun. I had to deliberately tell myself to slow down on occasion. Getting out of T1, for the first half-mile, I was mired in a bunch of guys who were all over the road. I kept yelling "move right if you're not passing", "you're all blocking!" Finally was able to clear them and lay it down. I had some guys come by on their DAs and B12s and super-fast Zipp-wheeled steeds, only to let me pass most of them back on the hills. THAT was fun. I look forward to racing this again-and I will tear it up next time.
Only disadvantage; the day before the race, my Cateye with Cadence died, so I had to switch over to the Cateye wireless minus cadence. Didn't seem to hurt too much :)
What would you do differently?:
Go harder next time.
T2
Comments:
Pretty good T2. Wouldn't change much.
What would you do differently?:
Get into the shoes a little quicker.
Run
Comments:
Felt good from the outset. Took until mile 1 to really get the legs moving, but that's par for the course. Took a Roctane about mile 1.5. Carried a Fuel-Belt bottle with GU2O, thus I did not stop for any aid stations (other than 2 cups of water splashed over my head at mile 3 and 5).
I was passed by one person, not in my age group. The rest I just motored by. Passed a LOT of my age group. This felt really, really good. I caught my buddy Greg about 200 feet from the finish, ran behind him a bit to get ready for the sprint, then ran by him right as we turned off Diamond Head. Vindication for him pulling a similar move on me 2 years ago.
What would you do differently?:
Do the same thing I did here, but faster.
Post race
What limited your ability to perform faster:
Swim. Swim. Swim.
Swimming
00:32:00 1500 meters 02m 08s / 100meters
Age Group: 72/99
Overall: 341/515
Performance: Average
Suit: QR john borrowed from Paul
Course: Triangle...we were the 2nd wave, and I had absolutely no idea where I was swimming. The fog completely obscured the racesite. I was shooting for a 31:00. Based on the conditions, I'm okay with a 32:00. But, I still need a lot of work here...
Start type: Wade Plus: Waves
Water temp: 68F / 20C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Average
Waves: Navigation: Below average
Rounding: Below average
T1
Time: 03:01
Performance: Below average
Cap removal: Below average Helmet on/
Suit off: No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
01:06:42 24 miles 21.59 mile/hr
Age Group: 11/99
Overall: 67/515
Performance: Good
Wind: Little
Course: Rolling, some good climbs, never really a flat section.
Road: Rough Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Below average Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 01:01
Overall: Average
Riding w/ feet on shoes Average
Jumping off bike Below average
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
00:43:36 06.21 miles 07m 01s min/mile
Age Group: 10/99
Overall: 52/515
Performance: Good
Course: Rolling, a couple of good climbs.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Average
Race evaluation [1-5] 4
Monday, September 22, 2008
Week in review 9/16-9/22
Mon, Sep 22 2008
REST DAY!!! Woo hoo!!
Also clean the bike day, and start the setup for Pinehurst (2 weeks out). Yes, I'm serious. My "carrot" just finished 6th age group at Wilmington, and if I have a chance of even seeing him on the run, I need to be focused.
More observations about the weekend:
I had a pretty hard ride Saturday. Paul and I met Chris about 6 miles in, then we turned it up. We unfortunately lost Chris after the push out Lewter Shop in a headwind. We pushed 26-30 down Martha's Chapel. We waited for Chris again at Farrington, but when we turned onto Farrington and headed up hill, I held 23.5 and up all the way up, and we did not drop below 23 until we got to 64 (mostly 24-25). Chris had already planned to head back early. We held 25-26 out to Ebenezer, then slowed a little bit on the climb up to Bonsal, but still very strong. I felt pretty good about most of that push.
Sunday morning, I woke up at 5, was at the pool by 5:30, in the water by 5:45. I really did not want to be there, but that was my last "long" swim before Pinehurst, so stuck it out. Was pretty slow, but it's done. Then I hopped in the car. I was already halfway to Umstead, and it was a gorgeous morning, so off I went. Added bonus; the gate now opens at 7am into the Reedy Creek side. I had halfway decided Saturday night that I wanted to do some trail running. I mapped out an ~7mile route on Company Mill, and thought that would be a nice way to force me to make it an easy run.
Oops. 7:08!!??? Are you kidding me? This run did not feel that fast, but neither did the run Friday when I laid down a 7:25, or Thursday's 7:17 brick run. I just hope this is not the peak. I want to hold 7:15 or faster on the run at Pinehurst...
Sun, Sep 21 2008
Swim 49m 09s 2000.00 meters 02m 28s /100 meters
5:45 AM
I really was not motivated to swim this morning...
Warm-up # 3 500m (2:16, 2:31??, 2:25, 4:41 kick, 2:17)
1000 swim (2:17, 2:23, 2:18, 2:26, 2:23, 2:17, 2:24, 2:25, 2:27, 2:20) 1000m
300 pull (2:02, 2:06, 2:08)300m
200 swim down real easy (2:24, 2:27) 200m
Total 2000m
Run 49m 38s 6.95 miles 07m 08s/Mi
7:05 AM
Umstead run...Company Mill from Reedy Creek entrance. Wow. Was not planning to run this fast...must be some math errors in there. Parts of it felt fast, parts felt slow, but it did not feel like a sub-7:10 run! Distance is taken from the published Umstead map...
What a BEAUTIFUL morning for a trail run! This was just what I needed to cap off this training week. Scared about 8 deer out of bed. Met 2 runners going the other way on the first half of Company Mill, but had the whole second half to myself. Haven't run that section since the marathon in March, and man, was it fun again! Felt really great going up Graylyn, passed a guy like he was sitting still. Felt strong going up Reedy Creek Park road. A good run.
0.08 0.08 car to trailhead 0:00:36 0:07:30
0.186 0.266 trailhead to inspiration point loop
0.998 1.264 loop to T-intersection
1.47 2.734 up to Reedy Creek B/B 0:20:51 0:20:51 0:07:38
1.5 4.234 devil's spine
0.024 4.258 from T to Graylyn 0:09:41 0:30:32 0:07:10
0.3 4.558 up to Reedy Creek B/B 0:02:19 0:32:52 0:07:13
0.12 4.678 to cedar ridge trail
0.83 5.508 down to Reedy Creek Lake split 0:07:18 0:40:10 0:07:18
0.1 5.608 to bridge
0.54 6.148 up to Ranger Road 0:05:17 0:45:27 0:07:24
0.58 6.728 to Loblolly crossing 0:02:32 0:47:59 0:07:08
0.14 6.868 to the trailhead 0:01:03 0:49:03 0:07:09
0.08 6.948 back to the car 0:00:35 0:49:38 0:07:09
6.948
Sat, Sep 20 2008
Bike 1h 54m 51s 39.21 miles 20.48 Mi/hr
9:45 AM
Ride mostly with Paul, Chris joined us for part. This was Paul's "21+ pace for 20 miles" ride (his coach's plan for today). We rolled out for about 7 easy, then let 'er rip. When we got to Bonsal, we had a 21.8 overall average. Then we eased it back in to Apex, never going over 20, mostly 17-18. A nice way to end a ride. Side note: I was only planning on a 30-mile ride, so the add'l 9.2 were nice.)
Fri, Sep 19 2008
Run 51m 57s 7.00 miles 07m 25s/Mi
4:50 PM apex7milerun
Climb: 532 feet
ran it a little harder than I planned, but it felt good...
26:33 out
25:23 back, including a 200m sprint near the end to simulate race finish.
Supposed to get in a 2000m swim, but that won't happen today (wife had to run 6 this a.m., so I didn't make it to the pool)
Thu, Sep 18 2008 Brick day!!
Swim 37m 05s 1500.00 meters 02m 28s /100 meters
4:30 PM
Swim workout 11
Warm-up # 3 500 m
(consisting of:
300 sw (2:13, 2:21, 2:20), 100 k (4:31), 100sw (2:14) 500m total)
800 swim (2:08, 2:18, 2:21, 2:23, 2:16, 2:22, 2:20, 2:19) 800 m total
200 swim down real easy (2:26, 2:25)...200 m total
Total 1500 m
Bike 1h 27m 06s 30.93 miles 21.31 Mi/hr
6:00 PM IOStuesday
Climb: 945 feet
My plan was to ride w/A group, but sit on the back. Unexpectedly, I got sucked into the rotation. When we got to Farrington, I knew I needed to back off, or the run would not be good. So, I did. Ended up with a small group of four back to the tracks. Then I stayed on the gas until I got back to IOS. Short transition-ran into the store to get my ride card signed, and to take a leak, then back out to get started on the run.
Nuthouse rode A, and had a great ride. He looked VERY strong! And to think, he just did Duke half last weekend!! B2B is gonna be cake for him.
Run 44m 51s 6.16 miles 07m 17s/Mi
7:40 PM IOS10k
Climb: 348 feet
Felt good on this run. No idea on HR, but felt like zone 3 effort. Room to push it on race day.
7:09 up to Maynard (from IOS)
7:10 back down to CP
7:39 to Maynard
7:19 back to CP
7:45 to Maynard
7:07 back to CP (kicked it a little)
:39 back to the start
I love training days like today. 1500m swim after work; drive from pool to Inside Out Sports, for the 31-mile loop ride (trying to hang on with the A maybe?); then transition to a 6+ mile run off the bike.
I will attempt to run the 6 miles near race pace.
Nutrition:
Clif bar at 3pm
Gu at 5:45pm
One bottle GU20 on the bike, about 1/4 bottle of water
Gu at 6:30 pm
Gu at 7:30ish (run start), 3/4 bottle of GU20 on the run
Slight side stitch at mile 5, but no cramping, no sloshing, no nausea, felt good the entire time. Tried Mango Tango GU20 tonight, like it!
Wed, Sep 17 2008
Swim 24m 03s 1000.00 meters 02m 25s /100 meters
11:40 AM
Was hoping to get in 1500, but only had time for 1000m
Straight 1000m swim, first one in a while
Outdoor swim, a little chilly, so I don't think I ever warmed up properly.
General thoughts...
Last night's spin class was fun. The instructor said "race your neighbor". I tucked aero on the Spinner bike and let her rip.
When the class was over, the slightly older guy next to me looked down at the puddle of sweat under my bike (even with a towel laid on the floor to catch it), looked at the dry floor under his bike, and said to the instructor "I didn't know you'd put Lance Armstrong next to me!" in relation to her "race your neighbor" comment. I got a chuckle out of that.
I've changed my 2009 race plan; took out Augusta, added in Duke Half. It's in my backyard, I can train for it all I want, right on the course, and it's a BIG check-mark off my list. Maybe 2010 will be my year for a "bigger" race. No, not an IM, but a branded, destination 70.3.
Oh, one more thing; I signed up with the Cast Iron Club at Inside Out Sports earlier this year. The goal was to perform the training equivalent of 30 Ironman distance races in the year. As of the end of August, here are my stats so far for 2008:
Swim: 116718yds, or 27.63 IM distance swims
Bike: 3005.5 miles, or 26.83 IM distance bikes
Run: 1029.3 miles, or 39.29 IM distance runs (marathons). That last one blows me away; I've run almost 40 marathons this year!!
I'll be complete by the end of September with all my goals.
Tue, Sep 16 2008
Run 54m 53s 7.00 miles 07m 50s/Mi
5:25 AM apex7milerun
Climb: 532 feet
28:48 out (8:13 pace)
26:05 back (7:27 pace)
A little tough to get moving this morning; uphill on the first part, mostly downhill return.
Bike 1h 00m 20.00 miles 20.00 Mi/hr
7:00 PM
LTF spin class, endurance ride.
REST DAY!!! Woo hoo!!
Also clean the bike day, and start the setup for Pinehurst (2 weeks out). Yes, I'm serious. My "carrot" just finished 6th age group at Wilmington, and if I have a chance of even seeing him on the run, I need to be focused.
More observations about the weekend:
I had a pretty hard ride Saturday. Paul and I met Chris about 6 miles in, then we turned it up. We unfortunately lost Chris after the push out Lewter Shop in a headwind. We pushed 26-30 down Martha's Chapel. We waited for Chris again at Farrington, but when we turned onto Farrington and headed up hill, I held 23.5 and up all the way up, and we did not drop below 23 until we got to 64 (mostly 24-25). Chris had already planned to head back early. We held 25-26 out to Ebenezer, then slowed a little bit on the climb up to Bonsal, but still very strong. I felt pretty good about most of that push.
Sunday morning, I woke up at 5, was at the pool by 5:30, in the water by 5:45. I really did not want to be there, but that was my last "long" swim before Pinehurst, so stuck it out. Was pretty slow, but it's done. Then I hopped in the car. I was already halfway to Umstead, and it was a gorgeous morning, so off I went. Added bonus; the gate now opens at 7am into the Reedy Creek side. I had halfway decided Saturday night that I wanted to do some trail running. I mapped out an ~7mile route on Company Mill, and thought that would be a nice way to force me to make it an easy run.
Oops. 7:08!!??? Are you kidding me? This run did not feel that fast, but neither did the run Friday when I laid down a 7:25, or Thursday's 7:17 brick run. I just hope this is not the peak. I want to hold 7:15 or faster on the run at Pinehurst...
Sun, Sep 21 2008
Swim 49m 09s 2000.00 meters 02m 28s /100 meters
5:45 AM
I really was not motivated to swim this morning...
Warm-up # 3 500m (2:16, 2:31??, 2:25, 4:41 kick, 2:17)
1000 swim (2:17, 2:23, 2:18, 2:26, 2:23, 2:17, 2:24, 2:25, 2:27, 2:20) 1000m
300 pull (2:02, 2:06, 2:08)300m
200 swim down real easy (2:24, 2:27) 200m
Total 2000m
Run 49m 38s 6.95 miles 07m 08s/Mi
7:05 AM
Umstead run...Company Mill from Reedy Creek entrance. Wow. Was not planning to run this fast...must be some math errors in there. Parts of it felt fast, parts felt slow, but it did not feel like a sub-7:10 run! Distance is taken from the published Umstead map...
What a BEAUTIFUL morning for a trail run! This was just what I needed to cap off this training week. Scared about 8 deer out of bed. Met 2 runners going the other way on the first half of Company Mill, but had the whole second half to myself. Haven't run that section since the marathon in March, and man, was it fun again! Felt really great going up Graylyn, passed a guy like he was sitting still. Felt strong going up Reedy Creek Park road. A good run.
0.08 0.08 car to trailhead 0:00:36 0:07:30
0.186 0.266 trailhead to inspiration point loop
0.998 1.264 loop to T-intersection
1.47 2.734 up to Reedy Creek B/B 0:20:51 0:20:51 0:07:38
1.5 4.234 devil's spine
0.024 4.258 from T to Graylyn 0:09:41 0:30:32 0:07:10
0.3 4.558 up to Reedy Creek B/B 0:02:19 0:32:52 0:07:13
0.12 4.678 to cedar ridge trail
0.83 5.508 down to Reedy Creek Lake split 0:07:18 0:40:10 0:07:18
0.1 5.608 to bridge
0.54 6.148 up to Ranger Road 0:05:17 0:45:27 0:07:24
0.58 6.728 to Loblolly crossing 0:02:32 0:47:59 0:07:08
0.14 6.868 to the trailhead 0:01:03 0:49:03 0:07:09
0.08 6.948 back to the car 0:00:35 0:49:38 0:07:09
6.948
Sat, Sep 20 2008
Bike 1h 54m 51s 39.21 miles 20.48 Mi/hr
9:45 AM
Ride mostly with Paul, Chris joined us for part. This was Paul's "21+ pace for 20 miles" ride (his coach's plan for today). We rolled out for about 7 easy, then let 'er rip. When we got to Bonsal, we had a 21.8 overall average. Then we eased it back in to Apex, never going over 20, mostly 17-18. A nice way to end a ride. Side note: I was only planning on a 30-mile ride, so the add'l 9.2 were nice.)
Fri, Sep 19 2008
Run 51m 57s 7.00 miles 07m 25s/Mi
4:50 PM apex7milerun
Climb: 532 feet
ran it a little harder than I planned, but it felt good...
26:33 out
25:23 back, including a 200m sprint near the end to simulate race finish.
Supposed to get in a 2000m swim, but that won't happen today (wife had to run 6 this a.m., so I didn't make it to the pool)
Thu, Sep 18 2008 Brick day!!
Swim 37m 05s 1500.00 meters 02m 28s /100 meters
4:30 PM
Swim workout 11
Warm-up # 3 500 m
(consisting of:
300 sw (2:13, 2:21, 2:20), 100 k (4:31), 100sw (2:14) 500m total)
800 swim (2:08, 2:18, 2:21, 2:23, 2:16, 2:22, 2:20, 2:19) 800 m total
200 swim down real easy (2:26, 2:25)...200 m total
Total 1500 m
Bike 1h 27m 06s 30.93 miles 21.31 Mi/hr
6:00 PM IOStuesday
Climb: 945 feet
My plan was to ride w/A group, but sit on the back. Unexpectedly, I got sucked into the rotation. When we got to Farrington, I knew I needed to back off, or the run would not be good. So, I did. Ended up with a small group of four back to the tracks. Then I stayed on the gas until I got back to IOS. Short transition-ran into the store to get my ride card signed, and to take a leak, then back out to get started on the run.
Nuthouse rode A, and had a great ride. He looked VERY strong! And to think, he just did Duke half last weekend!! B2B is gonna be cake for him.
Run 44m 51s 6.16 miles 07m 17s/Mi
7:40 PM IOS10k
Climb: 348 feet
Felt good on this run. No idea on HR, but felt like zone 3 effort. Room to push it on race day.
7:09 up to Maynard (from IOS)
7:10 back down to CP
7:39 to Maynard
7:19 back to CP
7:45 to Maynard
7:07 back to CP (kicked it a little)
:39 back to the start
I love training days like today. 1500m swim after work; drive from pool to Inside Out Sports, for the 31-mile loop ride (trying to hang on with the A maybe?); then transition to a 6+ mile run off the bike.
I will attempt to run the 6 miles near race pace.
Nutrition:
Clif bar at 3pm
Gu at 5:45pm
One bottle GU20 on the bike, about 1/4 bottle of water
Gu at 6:30 pm
Gu at 7:30ish (run start), 3/4 bottle of GU20 on the run
Slight side stitch at mile 5, but no cramping, no sloshing, no nausea, felt good the entire time. Tried Mango Tango GU20 tonight, like it!
Wed, Sep 17 2008
Swim 24m 03s 1000.00 meters 02m 25s /100 meters
11:40 AM
Was hoping to get in 1500, but only had time for 1000m
Straight 1000m swim, first one in a while
Outdoor swim, a little chilly, so I don't think I ever warmed up properly.
General thoughts...
Last night's spin class was fun. The instructor said "race your neighbor". I tucked aero on the Spinner bike and let her rip.
When the class was over, the slightly older guy next to me looked down at the puddle of sweat under my bike (even with a towel laid on the floor to catch it), looked at the dry floor under his bike, and said to the instructor "I didn't know you'd put Lance Armstrong next to me!" in relation to her "race your neighbor" comment. I got a chuckle out of that.
I've changed my 2009 race plan; took out Augusta, added in Duke Half. It's in my backyard, I can train for it all I want, right on the course, and it's a BIG check-mark off my list. Maybe 2010 will be my year for a "bigger" race. No, not an IM, but a branded, destination 70.3.
Oh, one more thing; I signed up with the Cast Iron Club at Inside Out Sports earlier this year. The goal was to perform the training equivalent of 30 Ironman distance races in the year. As of the end of August, here are my stats so far for 2008:
Swim: 116718yds, or 27.63 IM distance swims
Bike: 3005.5 miles, or 26.83 IM distance bikes
Run: 1029.3 miles, or 39.29 IM distance runs (marathons). That last one blows me away; I've run almost 40 marathons this year!!
I'll be complete by the end of September with all my goals.
Tue, Sep 16 2008
Run 54m 53s 7.00 miles 07m 50s/Mi
5:25 AM apex7milerun
Climb: 532 feet
28:48 out (8:13 pace)
26:05 back (7:27 pace)
A little tough to get moving this morning; uphill on the first part, mostly downhill return.
Bike 1h 00m 20.00 miles 20.00 Mi/hr
7:00 PM
LTF spin class, endurance ride.
Thursday, September 11, 2008
Long time, no post!
First of all, may we never forget the significance of this date. September 11th is a day that I will never forget. God Bless America.
It's been a busy summer. Since my last post, we've done lots of things and been lots of places. Ended up not doing the Firecracker ride. No big deal. I did do the Blue Ridge Brutal and it sure lived up to its name. Tough day at the office.
As the days click off the calendar, I'm entering the 2nd racing season.
Upcoming events:
10/4 Pinehurst Olympic tri
10/25 ATT 10-miler running race
11/2 City of Oaks Marathon (running it with Lainey, her 1st, my 2nd)
then, if I'm recovered...
11/22 Apex Turkey Trot
Then, it's time to take a big long break, take up swimming full time, and rest these weary legs!
I'll drop in a few times a week and keep in touch here. First 20-mile run coming up this weekend...
It's been a busy summer. Since my last post, we've done lots of things and been lots of places. Ended up not doing the Firecracker ride. No big deal. I did do the Blue Ridge Brutal and it sure lived up to its name. Tough day at the office.
As the days click off the calendar, I'm entering the 2nd racing season.
Upcoming events:
10/4 Pinehurst Olympic tri
10/25 ATT 10-miler running race
11/2 City of Oaks Marathon (running it with Lainey, her 1st, my 2nd)
then, if I'm recovered...
11/22 Apex Turkey Trot
Then, it's time to take a big long break, take up swimming full time, and rest these weary legs!
I'll drop in a few times a week and keep in touch here. First 20-mile run coming up this weekend...
Tuesday, June 24, 2008
Run 12m 30s 1.61 miles 07m 46s/Mi
6:00 AM CAtrackwarmup
Climb: 72 feet
warmup before track workout
Run 28m 52s 4.25 miles 06m 47s/Mi
6:15 AM
6:00 1600
3:05 400 jog
5:49 1600
8:02 400 jog + 1200 run w/ Paul
rest for a few minutes...
5:54 1600
Ran with Rob, Dan, Kevin, Gregg for the mile repeats.
Kinda fragmented runs, but I wanted to run with Paul too since he invited me.
6:00 AM CAtrackwarmup
Climb: 72 feet
warmup before track workout
Run 28m 52s 4.25 miles 06m 47s/Mi
6:15 AM
6:00 1600
3:05 400 jog
5:49 1600
8:02 400 jog + 1200 run w/ Paul
rest for a few minutes...
5:54 1600
Ran with Rob, Dan, Kevin, Gregg for the mile repeats.
Kinda fragmented runs, but I wanted to run with Paul too since he invited me.
Monday, June 23, 2008
Sunday, June 22, 2008
Sunday long run in Umstead
Run 1h 28m 37s 11.62 miles 07m 38s/Mi
6:30 AM
The fast group...Harrison Entrance to Sal's Branch loop and back. I felt great for about 5/8 of this run, but my left calf started to tighten up after the single track, and I backed off the pace. We were MOVING through Sal's. Great run. I was cooked at the end. Highest mileage week in a while.
For future reference, it's 4.5 miles from the Harrison gate to Sal's Branch trailhead, so an out and back would be 9 miles. Sal's loop is 2.62 miles, so the full out and back plus loop is 11.62. A good alternative middle-distance run to go with the established 10 from BTN to Trenton and back, 14 around the Turkeys, and 20 out and back through the Turkeys (up to Graylyn gate). I enjoyed this route.
6:30 AM
The fast group...Harrison Entrance to Sal's Branch loop and back. I felt great for about 5/8 of this run, but my left calf started to tighten up after the single track, and I backed off the pace. We were MOVING through Sal's. Great run. I was cooked at the end. Highest mileage week in a while.
For future reference, it's 4.5 miles from the Harrison gate to Sal's Branch trailhead, so an out and back would be 9 miles. Sal's loop is 2.62 miles, so the full out and back plus loop is 11.62. A good alternative middle-distance run to go with the established 10 from BTN to Trenton and back, 14 around the Turkeys, and 20 out and back through the Turkeys (up to Graylyn gate). I enjoyed this route.
Saturday, June 21, 2008
Saturday morning ride
Bike 1h 28m 23s 29.90 miles 20.30 Mi/hr
5:45 AM old1harrisbeavertody
Climb: 1020 feet
Early morning ride with Paul and Chris. Good ride, 1 mile pulls. All good until I hit the bridge on Friendship and I lost a GU2O bottle (full of GU2O...). Still, a good ride, strong hill-climbing today.
5:45 AM old1harrisbeavertody
Climb: 1020 feet
Early morning ride with Paul and Chris. Good ride, 1 mile pulls. All good until I hit the bridge on Friendship and I lost a GU2O bottle (full of GU2O...). Still, a good ride, strong hill-climbing today.
Friday, June 20, 2008
Thursday, June 19, 2008
Thursday afternoon run
Run 54m 09s 7.44 miles 07m 17s/Mi
6:30 PM
Same run as the other night, a little quicker tonight. No more running until the weekend.
6:30 PM
Same run as the other night, a little quicker tonight. No more running until the weekend.
Wednesday, June 18, 2008
Wednesday morning run
Run 40m 5.00 miles 08m/Mi
5:15 AM
A bit of a recovery run. this one was painful though. Poor rest, two beers at dinner, and a hard run yesterday are not helpful.
5:15 AM
A bit of a recovery run. this one was painful though. Poor rest, two beers at dinner, and a hard run yesterday are not helpful.
Wednesday morning run
Run 40m 5.00 miles 08m/Mi
5:15 AM
A bit of a recovery run. this one was painful though. Poor rest, two beers at dinner, and a hard run yesterday are not helpful.
5:15 AM
A bit of a recovery run. this one was painful though. Poor rest, two beers at dinner, and a hard run yesterday are not helpful.
Tuesday, June 17, 2008
Tuesday afternoon run
Run 56m 7.44 miles 07m 32s/Mi
5:00 PM
Run along the Buffalo Bayou in Houston, TX. Man, was it hot and humid. This was a tough run! Kinda rough terrain, the path needs work, but at least it was kinda scenic. Not very friendly runners down here.
5:00 PM
Run along the Buffalo Bayou in Houston, TX. Man, was it hot and humid. This was a tough run! Kinda rough terrain, the path needs work, but at least it was kinda scenic. Not very friendly runners down here.
Monday, June 16, 2008
Monday morning dreadmill...er..treadmill
Run 43m 58s 6.00 miles 07m 20s/Mi
5:15 AM
treadmill run in Houston...might venture outside in the morning.
5:15 AM
treadmill run in Houston...might venture outside in the morning.
Sunday, June 15, 2008
Sunday long(ish) bike
Bike 2h 38m 45s 53.40 miles 20.18 Mi/hr
10:15 AM
My father's day gift, a long ride. Rode most of the Duke half course, except for coming back up Pea Ridge. Heading out to Houston for the week, so no rides. Going to get in some runs on the bayou though!
10:15 AM
My father's day gift, a long ride. Rode most of the Duke half course, except for coming back up Pea Ridge. Heading out to Houston for the week, so no rides. Going to get in some runs on the bayou though!
Saturday, June 14, 2008
Flag Day! (and Lainey's birthday ;) )
taking the day off...it's Lainey's birthday! Will do long ride/medium run Sunday.
Friday, June 13, 2008
Friday morning long run, afternoon bike
Run 1h 13m 55s 10.00 miles 07m 23s/Mi
5:15 AM
ATT long run from Wimberley
3.5-4.5 7:53
4.5-5-4.5 7:31
4.3-3.5 7:24
3.5-2.5 7:29
2.5-1.5 7:25
1.5-0.5 7:20
0.5-0-0.5 7:24
0.5-1.5 7:27
1.5-2.5 7:20
2.5-3.5 6:37 (3:25 for the first half mile, 3:12 for the second); little sprint finish
Bike 1h 25m 42s 29.24 miles 20.47 Mi/hr
4:15 PM
OC/Tody/Beaver Creek/Old 1 back to Apex, then rode over to LTF to join the family for a swim...held 20.52 up to Apex, then a little slower dealing with traffic in town (train had ALL 3 crossings taken up!!)
A good ride, headwinds all the way out, then I eased off coming back up 1. The run this morning made my feet hurt! Time for new trail shoes.
5:15 AM
ATT long run from Wimberley
3.5-4.5 7:53
4.5-5-4.5 7:31
4.3-3.5 7:24
3.5-2.5 7:29
2.5-1.5 7:25
1.5-0.5 7:20
0.5-0-0.5 7:24
0.5-1.5 7:27
1.5-2.5 7:20
2.5-3.5 6:37 (3:25 for the first half mile, 3:12 for the second); little sprint finish
Bike 1h 25m 42s 29.24 miles 20.47 Mi/hr
4:15 PM
OC/Tody/Beaver Creek/Old 1 back to Apex, then rode over to LTF to join the family for a swim...held 20.52 up to Apex, then a little slower dealing with traffic in town (train had ALL 3 crossings taken up!!)
A good ride, headwinds all the way out, then I eased off coming back up 1. The run this morning made my feet hurt! Time for new trail shoes.
Thursday, June 12, 2008
Thursday mid-day swim, planned PM ride
Swim 35m 27s 1500.00 meters 02m 22s /100 meters
11:45 AM
2:01 pull
2:08 pull
2:10 pull
2:09 pull
2:11 pull
:15 rest to get paddles
2:21 buoy and paddles
2:15 pull
2:14 pull
2:10 pull
2:14 pull
:30 rest
2:31 free
2:34 free
2:35 free
2:31 free
2:31 free
planned pm ride...bailed on the ride due to Code Red air quality and smoke in the air.
11:45 AM
2:01 pull
2:08 pull
2:10 pull
2:09 pull
2:11 pull
:15 rest to get paddles
2:21 buoy and paddles
2:15 pull
2:14 pull
2:10 pull
2:14 pull
:30 rest
2:31 free
2:34 free
2:35 free
2:31 free
2:31 free
planned pm ride...bailed on the ride due to Code Red air quality and smoke in the air.
Wednesday, June 11, 2008
Fast tempo Wednesday
Run 38m 21s 5.24 miles 07m 19s/Mi
5:30 AM Peakway5.25 - Climb: 515.00 feet
3:43 to the turn
8:06
7:45
7:56
7:50
2:58 to home
A hard effort after last night's ride
5:30 AM Peakway5.25 - Climb: 515.00 feet
3:43 to the turn
8:06
7:45
7:56
7:50
2:58 to home
A hard effort after last night's ride
Tuesday, June 10, 2008
Swim, bike Tuesday (w/IOS)
Swim 22m 53s 1000.00 meters 02m 17s /100 meters
4:30 PM
500 pull
1:56
2:07
2:12
1:08 50
:15 rest (kids swimming across my lane)
2:06
1:01 50
300 free
2:23
2:30
2:39
200 pull
2:17
2:13
Bike 1h 30m 19s 30.76 miles 20.43 Mi/hr
6:00 PM IOStuesday - Climb: 945.00 feet
IOS ride. I couldn't decide whether to go A or B. I started with A, hung on through Farrington and 2 pulls through on Martha's Chapel, then decided I'd had enough. Still a little tired from the weekend, but tonight was a good solid effort. A few more weeks and I think I'll be able to make the whole ride. The group was still surging and fragmented, but I just sucked it up and rolled with it. A better ride than last week.
4:30 PM
500 pull
1:56
2:07
2:12
1:08 50
:15 rest (kids swimming across my lane)
2:06
1:01 50
300 free
2:23
2:30
2:39
200 pull
2:17
2:13
Bike 1h 30m 19s 30.76 miles 20.43 Mi/hr
6:00 PM IOStuesday - Climb: 945.00 feet
IOS ride. I couldn't decide whether to go A or B. I started with A, hung on through Farrington and 2 pulls through on Martha's Chapel, then decided I'd had enough. Still a little tired from the weekend, but tonight was a good solid effort. A few more weeks and I think I'll be able to make the whole ride. The group was still surging and fragmented, but I just sucked it up and rolled with it. A better ride than last week.
Monday, June 9, 2008
Sunday, June 8, 2008
Tour de Cure, Oxford to Cary route (77 miles)
Bike 3h 54m 55s 76.92 miles 19.63 Mi/hr
8:00 AM TDC75 - Climb: 2569.00 feet
Oxford to Cary, 75-mile Tour de Cure route. We opted out of the 100 due to the impending heat, knowing that we didn't have 100 in our legs after yesterday. Fantastic ride, awesome support, great group to ride with. Paul and I were 3rd and 4th in today. Great, great event. Just this one event, with a little over 300 people, raised over $150k for the ADA. Awesome.
8:00 AM TDC75 - Climb: 2569.00 feet
Oxford to Cary, 75-mile Tour de Cure route. We opted out of the 100 due to the impending heat, knowing that we didn't have 100 in our legs after yesterday. Fantastic ride, awesome support, great group to ride with. Paul and I were 3rd and 4th in today. Great, great event. Just this one event, with a little over 300 people, raised over $150k for the ADA. Awesome.
Saturday, June 7, 2008
Tour de Cure, Cary to Oxford route (century +)
Bike 5h 20m 26s 102.43 miles 19.18 Mi/hr
8:00 AM
Cary to Oxford (76 miles), then added the 26 mile loop to get the full century. Only 16 of us did the century. Paul and I finished it 2nd and 3rd. Great ride. We were at 19.7 for the 75, then backed it off for the last bit due to hills, heat, wind, dehydration, etc....
8:00 AM
Cary to Oxford (76 miles), then added the 26 mile loop to get the full century. Only 16 of us did the century. Paul and I finished it 2nd and 3rd. Great ride. We were at 19.7 for the 75, then backed it off for the last bit due to hills, heat, wind, dehydration, etc....
Friday, June 6, 2008
Friday morning run
39m 50s 5.24 miles 07m 36s/Mi
6:00 AM Peakway5.25 - Climb: 515.00 feet
Easy run day, before tomorrow's century ride.
3:49 to the turn
8:32 1st pass
8:09 2nd pass
8:17 3rd pass
7:58 4th pass
3:04 to home
6:00 AM Peakway5.25 - Climb: 515.00 feet
Easy run day, before tomorrow's century ride.
3:49 to the turn
8:32 1st pass
8:09 2nd pass
8:17 3rd pass
7:58 4th pass
3:04 to home
Thursday, June 5, 2008
Thursday predawn ride
Bike 1h 10m 16s 23.46 miles 20.03 Mi/hr
5:30 AM OCTodyBeaverUS1 - Climb: 1362.00 feet
predawn ride. I believe summer has arrived, as it was 81F when I started this ride. Humidity near 100%, as my glasses fogged the minute I walked outside. I had ZERO energy for the first 15 miles, then I perked up about time I hit US1. Pretty slow for most of the ride, then rallied a little during the last 9 miles from Bonsal to Apex.
Starting at mile 14.72, my mile splits were:
11:13 for 4 miles (21.4mph)
2:55 (20.6 mph)
2:43 (22.1 mph)
2:47 (21.6 mph)
4:58 for the last 1.74 (21 mph)
21.3 average from Bonsal to Apex. I'm okay with that, as it's all pretty much uphill.
5:30 AM OCTodyBeaverUS1 - Climb: 1362.00 feet
predawn ride. I believe summer has arrived, as it was 81F when I started this ride. Humidity near 100%, as my glasses fogged the minute I walked outside. I had ZERO energy for the first 15 miles, then I perked up about time I hit US1. Pretty slow for most of the ride, then rallied a little during the last 9 miles from Bonsal to Apex.
Starting at mile 14.72, my mile splits were:
11:13 for 4 miles (21.4mph)
2:55 (20.6 mph)
2:43 (22.1 mph)
2:47 (21.6 mph)
4:58 for the last 1.74 (21 mph)
21.3 average from Bonsal to Apex. I'm okay with that, as it's all pretty much uphill.
Wednesday, June 4, 2008
Wednesday long run
Run 1h 06m 56s 9.00 miles 07m 26s/Mi
5:30 AM
ATT run from Wimberley. HUMID!!! 3.5-4.5-0-3.5
8:02
7:23
7:31
7:20
7:09 (running away from a horsefly!)
7:20
7:28
7:26
7:15 kick to the finish
5:30 AM
ATT run from Wimberley. HUMID!!! 3.5-4.5-0-3.5
8:02
7:23
7:31
7:20
7:09 (running away from a horsefly!)
7:20
7:28
7:26
7:15 kick to the finish
Tuesday, June 3, 2008
Tuesday afternoon swim/bike brick (kind-of)
Swim 34m 10s 1500.00 meters 02m 17s /100 meters
4:00 PM
500 pull, 500 free, 500 pull
1:58
2:08
2:08
2:08
2:10
2:27
2:33
2:31
2:31
2:34
4:27 for 2
2:13
1:58
2:18
Bike 1h 31m 57s 30.59 miles 19.96 Mi/hr
6:00 PM
Again, started with the A. They were riding angry today for some reason, looking to drop folks. Well, it worked. I was done just past Jean's Berry Patch, and rode solo, again, all the way back to Green Hope School Road. I was just made at my performance on this ride. My legs had no energy, I was burping up lunch the whole ride, it was not fun. Then the wind started to get up on the way back in, so my average was just lousy today. But, it is what it is.
4:00 PM
500 pull, 500 free, 500 pull
1:58
2:08
2:08
2:08
2:10
2:27
2:33
2:31
2:31
2:34
4:27 for 2
2:13
1:58
2:18
Bike 1h 31m 57s 30.59 miles 19.96 Mi/hr
6:00 PM
Again, started with the A. They were riding angry today for some reason, looking to drop folks. Well, it worked. I was done just past Jean's Berry Patch, and rode solo, again, all the way back to Green Hope School Road. I was just made at my performance on this ride. My legs had no energy, I was burping up lunch the whole ride, it was not fun. Then the wind started to get up on the way back in, so my average was just lousy today. But, it is what it is.
Monday, June 2, 2008
Monday morning run
Run 39m 18s 5.24 miles 07m 30s/Mi
6:00 AM Peakway5.25 - Climb: 515.00 feet
A good run. I took it very easy for the first half. the second half came a little quicker, but with pretty easy effort. A good recovery run from Saturday. Wednesday will be long-run day due to the double-century this weekend.
6:00 AM Peakway5.25 - Climb: 515.00 feet
A good run. I took it very easy for the first half. the second half came a little quicker, but with pretty easy effort. A good recovery run from Saturday. Wednesday will be long-run day due to the double-century this weekend.
Sunday, June 1, 2008
Swim for Smiles Youth Triathlon (volunteering)
Sports
Race Volunteering 4h 30m
Sport comments: Volunteered at the Swim for Smiles Triathlon in Chapel Hill. I was bike mount guy (and mechanic, and bike course marshal, and last-cyclist-helper-inner, and last-runner-helper-inner) ;)
I had the priveledge of helping a young girl become a triathlete by running/walking with her for her run. It was inspiring!
Race Volunteering 4h 30m
Sport comments: Volunteered at the Swim for Smiles Triathlon in Chapel Hill. I was bike mount guy (and mechanic, and bike course marshal, and last-cyclist-helper-inner, and last-runner-helper-inner) ;)
I had the priveledge of helping a young girl become a triathlete by running/walking with her for her run. It was inspiring!
Saturday, May 31, 2008
Saturday morning in Umstead, lovely!
Run 1h 23m 32s 10.50 miles 07m 58s/Mi
7:30 AM
Ran with Travis, Rob, Aaron, Tim, and Craig. Fast group, ran from Reedy Creek entrance down to the lake, up Corkscrew and Cemetery, then right towards Lapihio, then left down to the upper lake, then took Sal's Branch up to the visitor's center; then retraced the route. A good run, pretty fast in some places.
7:30 AM
Ran with Travis, Rob, Aaron, Tim, and Craig. Fast group, ran from Reedy Creek entrance down to the lake, up Corkscrew and Cemetery, then right towards Lapihio, then left down to the upper lake, then took Sal's Branch up to the visitor's center; then retraced the route. A good run, pretty fast in some places.
Friday, May 30, 2008
Friday swim/run brick
Swim 10m 39s 500.00 meters 02m 08s /100 meters
5:50 AM
500 pull
1:57
2:10
2:08
2:14
2:08
Playing with catch, rotation
Run 41m 57s 6.00 miles 06m 59s/Mi
6:05 AM
Ascending/descending pace
7:30
6:59
6:32
6:29
6:57
7:29
Wasn't really feeling good in this one today. I think I've had too much hard work this week; my long run Sunday looks slow, but it had 2.25 miles @ 10:30 pace on the front end, so the other 9.25 miles were well under 8:00/mile. Wednesday's run was a pretty good effort as well. I'll take it easy on the weekend run.
5:50 AM
500 pull
1:57
2:10
2:08
2:14
2:08
Playing with catch, rotation
Run 41m 57s 6.00 miles 06m 59s/Mi
6:05 AM
Ascending/descending pace
7:30
6:59
6:32
6:29
6:57
7:29
Wasn't really feeling good in this one today. I think I've had too much hard work this week; my long run Sunday looks slow, but it had 2.25 miles @ 10:30 pace on the front end, so the other 9.25 miles were well under 8:00/mile. Wednesday's run was a pretty good effort as well. I'll take it easy on the weekend run.
Thursday, May 29, 2008
Thursday night IOS ride
Bike 1h 29m 30s 30.77 miles 20.63 Mi/hr
6:00 PM IOStuesday - Climb: 945.00 feet
started with the A, hung on until the end of Holland's Chapel. Got hung up by an oncoming car, and was the only one to stop when everyone else rolled through. I never caught the pack again. Rode on solo until right at Green Hope School Road, when the front of the B pack caught me. I rode in with that pack. Knee felt better, but it's still not 100%. A decent ride, not good, but decent.
6:00 PM IOStuesday - Climb: 945.00 feet
started with the A, hung on until the end of Holland's Chapel. Got hung up by an oncoming car, and was the only one to stop when everyone else rolled through. I never caught the pack again. Rode on solo until right at Green Hope School Road, when the front of the B pack caught me. I rode in with that pack. Knee felt better, but it's still not 100%. A decent ride, not good, but decent.
Wednesday, May 28, 2008
AM swim, PM run
Swim 22m 38s 1000.00 meters 02m 16s /100 meters
6:15 AM
1000 pull. Interrupted a few times to chase a deranged duck out of the pool...so slower than normal.
Run 54m 45s 7.47 miles 07m 20s/Mi
8:00 PM Peakway7.5 - Climb: 679.00 feet
This was a tough one to get started, but felt pretty good at the end.
3:48 to the turn
8:22 1st pass
8:04 2nd pass
7:58 3rd pass
7:49 4th pass
8:08 5th pass (a little slow, taking a Gu)
7:38 6th pass
2:55 to home
6:15 AM
1000 pull. Interrupted a few times to chase a deranged duck out of the pool...so slower than normal.
Run 54m 45s 7.47 miles 07m 20s/Mi
8:00 PM Peakway7.5 - Climb: 679.00 feet
This was a tough one to get started, but felt pretty good at the end.
3:48 to the turn
8:22 1st pass
8:04 2nd pass
7:58 3rd pass
7:49 4th pass
8:08 5th pass (a little slow, taking a Gu)
7:38 6th pass
2:55 to home
Tuesday, May 27, 2008
Tuesday afternoon solo ride, a hot one (87F)
Bike 1h 59m 59s 41.14 miles 20.57 Mi/hr
4:00 PM apex41mile - Climb: 1362.00 feet
Was holding 21.2 until the traffic jam on Davis Drive slowed me to a crawl. A good ride, except for the traffic.
4:00 PM apex41mile - Climb: 1362.00 feet
Was holding 21.2 until the traffic jam on Davis Drive slowed me to a crawl. A good ride, except for the traffic.
Monday, May 26, 2008
Sunday, May 25, 2008
Sunday long run in Todd
Run 1h 32m 08s 11.52 miles 08m/Mi
3:30 PM
Run from Milani house to Riverside with Lainey, then she turned around. I proceeded on to Todd General Store and turned around. 10 miles on RR Grade, the balance on Brown Road either coming down or going up.
3:30 PM
Run from Milani house to Riverside with Lainey, then she turned around. I proceeded on to Todd General Store and turned around. 10 miles on RR Grade, the balance on Brown Road either coming down or going up.
Saturday, May 24, 2008
Saturday mountain riding
Bike 2h 12m 32s 46.56 miles 21.08 Mi/hr
2:10 PM Creston to Todd - Climb: 1906.00 feet
In Todd for the holiday. I was having breakfast with the families at Riverside near Todd, when all of a sudden about 50 cyclists converge on the lot. They were planning an 81-mile ride to Valle Crucis and back, through Trade, TN. I had obligations with the family, but we went back by the house, I got all my ride stuff, got the bike prepped. After our family time, my Dad, my father-in-law, my sons, and I all rode out to intercept the group ride. We stopped in Creston, NC, I unloaded the bike, and about a minute later, the front pack came by. I tried to catch them, but it was worthless---they were flying. I had a nice solo ride back to Todd, 20 miles, then did some out and backs along RR Grade Road. Good ride. Pulled the calf/tendon again on the flats, but no issues on the hills!??
Cyclists on this ride included Sonni Dyer, Justin Andrews, Stacey Richardson, all prepping for BSG and/or Over the Mountain, or BRB100. Cool.
2:10 PM Creston to Todd - Climb: 1906.00 feet
In Todd for the holiday. I was having breakfast with the families at Riverside near Todd, when all of a sudden about 50 cyclists converge on the lot. They were planning an 81-mile ride to Valle Crucis and back, through Trade, TN. I had obligations with the family, but we went back by the house, I got all my ride stuff, got the bike prepped. After our family time, my Dad, my father-in-law, my sons, and I all rode out to intercept the group ride. We stopped in Creston, NC, I unloaded the bike, and about a minute later, the front pack came by. I tried to catch them, but it was worthless---they were flying. I had a nice solo ride back to Todd, 20 miles, then did some out and backs along RR Grade Road. Good ride. Pulled the calf/tendon again on the flats, but no issues on the hills!??
Cyclists on this ride included Sonni Dyer, Justin Andrews, Stacey Richardson, all prepping for BSG and/or Over the Mountain, or BRB100. Cool.
Friday, May 23, 2008
Friday morning (early!) run
Run 38m 12s 5.24 miles 07m 17s/Mi
5:35 AM Peakway5.25 - Climb: 515.00 feet
3:44 to the turn
8:09 1st pass
7:49 2nd
7:51 3rd
7:43 4th
2:53 to home
Steady, quick pace, no real sprints.
5:35 AM Peakway5.25 - Climb: 515.00 feet
3:44 to the turn
8:09 1st pass
7:49 2nd
7:51 3rd
7:43 4th
2:53 to home
Steady, quick pace, no real sprints.
Thursday, May 22, 2008
Thursday night Inside Out Sports ride
Bike 1h 30m 28s 30.81 miles 20.43 Mi/hr
6:00 PM IOStuesday - Climb: 945.00 feet
Started with the A, but couldn't keep up, had to drop off. Rode in with the B, but got frustrated with the pacing of this group. I was just in a bad mood today. Nuthouse (Wade) had a good ride, looked very strong.
6:00 PM IOStuesday - Climb: 945.00 feet
Started with the A, but couldn't keep up, had to drop off. Rode in with the B, but got frustrated with the pacing of this group. I was just in a bad mood today. Nuthouse (Wade) had a good ride, looked very strong.
Wednesday, May 21, 2008
Wednesday morning run
Run 40m 15s 5.24 miles 07m 41s/Mi
6:05 AM Peakway5.25 - Climb: 515.00 feet
This was a tough run from the get-go. It's the same run I did Monday night, but I am fatigued for some reason. This cold I've had for 5 days isn't helping.
3:55 to the turn
8:36 1st pass
8:21 2nd
8:15 3rd
8:07 4th
2:59 to home
6:05 AM Peakway5.25 - Climb: 515.00 feet
This was a tough run from the get-go. It's the same run I did Monday night, but I am fatigued for some reason. This cold I've had for 5 days isn't helping.
3:55 to the turn
8:36 1st pass
8:21 2nd
8:15 3rd
8:07 4th
2:59 to home
Tuesday, May 20, 2008
Tuesday morning short brick
Bike 45m 15.00 miles 20.00 Mi/hr
5:30 AM
spin class (45 minutes)
Run 07m 28s 1.00 miles 07m 28s/Mi
6:15 AM
quick brick run after the spin class
5:30 AM
spin class (45 minutes)
Run 07m 28s 1.00 miles 07m 28s/Mi
6:15 AM
quick brick run after the spin class
Monday, May 19, 2008
Monday morning, back at an easy run
Run 40m 26s 5.24 miles 07m 43s/Mi
9:10 PM Peakway5.25 - Climb: 515.00 feet
Easy run, just to work off some steam.
3:49 to the corner
8:36 1st pass
8:18 2nd pass
8:24 3rd pass
8:03 4th pass
3:14 to home
9:10 PM Peakway5.25 - Climb: 515.00 feet
Easy run, just to work off some steam.
3:49 to the corner
8:36 1st pass
8:18 2nd pass
8:24 3rd pass
8:03 4th pass
3:14 to home
Sunday, May 18, 2008
Sunday, a day spent working in the yard (and admiring my 3rd place medal!)
Sports
Yard Work 2h 00m
Might end up being a rest day depending on weather, but would like to get in an easy 30 miles on the bike.
Scrubbed the ride; too windy, too much yardwork to do, and the young son has a fever and is upchucking, so not a good day to leave the house...
Yard Work 2h 00m
Might end up being a rest day depending on weather, but would like to get in an easy 30 miles on the bike.
Scrubbed the ride; too windy, too much yardwork to do, and the young son has a fever and is upchucking, so not a good day to leave the house...
Saturday, May 17, 2008
My first podium finish!
Monarchs in Motion 5k
2008-05-17
Apex, North Carolina
United States
active.com
55F / 13C
Sunny
Run - 5k
Total Time = 19m 48s
Overall Rank = 8/151
Age Group = 30-39
Age Group Rank = 3/33
Pre-race routine:
Peanut butter-banana and honey sandwich, OJ at 5am for breakfast, then back to bed for a while. Woke up at 6:45, out the door at 7:20, short run up to the race site, close to home.
Event warmup:
Light jog from home to the race site, then engaged in some stretching. One Orange Burst Gu 20 minutes before race start.
Run
Comments:
My first podium finish, and a 5k PR. I think I could do better than this, but when I realized I was going to go under 20, I eased off some. Especially in mile 2, when I passed Travis (of course, he WAS pushing the jogging stroller!)
What would you do differently?:
Don't look at my watch. Don't look back. Don't slow down on the downhills. I got passed 50 feet from race finish for position.
Post race
Warm down:
Stretched, walked around some. Ate a banana, drank some gatorade. Paul came to watch with the girls, and he spurred me on at just the right time (the last push up the hill into the finish).
What limited your ability to perform faster:
Running too slowly downhills, went out a little fast on the first mile, my left hamstring playing up a little.
Event comments:
A fun race, the first annual. I'll train on the course, and do it again next year. My goal for this year was to run a sub-20:00 5k. Now I've done it, and can work on getting my 10k and 10-miler in line.
Last updated: 2008-05-15 1:00 AM Running
00:19:48 | 03.1099999 miles | 06m 22s min/mile
Age Group: 3/33
Overall: 8/151
Performance: Good
5:54 mile 1
6:27 mile 2
7:26 mile 3.1
Mile 1 was a little too quick, but I did that to put a little separation on some guys on a hilly section. I was holding the hills pretty good, but I just don't run fast downhill for some reason!
Course: Hilly. I didn't particularly train for this race, but felt if I could hold on for mile 1, the others would come. Mile 1 was too fast, but it felt pretty good. I let mile 2 and 3 fall off a little, but was still only 4 seconds behind my expected race time. Oh, and did I mention it was a PR? :)
Post race
Overall: Below average
Mental exertion [1-5] 3
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4
Friday, May 16, 2008
Friday morning social swim :)
Swim 34m 25s 1600.00 meters 02m 09s /100 meters
5:35 AM
Good fun morning at LTF (OUTDOOR!!) in the rain. Water warmer than the air. Kevin joined Chris, Paul, and I. This was a fun, fast swim day.
Most of my work today was w/pull buoy, due to my 5k tomorrow (wanting to have fresh legs).
Pull (unless otherwise stated)
1:59
2:04
2:03
2:06
2:11
2:21 free
2:03
2:07
2:09
2:00
2:17 free
1:57
2:01
2:06
2:29 free c/d
5:35 AM
Good fun morning at LTF (OUTDOOR!!) in the rain. Water warmer than the air. Kevin joined Chris, Paul, and I. This was a fun, fast swim day.
Most of my work today was w/pull buoy, due to my 5k tomorrow (wanting to have fresh legs).
Pull (unless otherwise stated)
1:59
2:04
2:03
2:06
2:11
2:21 free
2:03
2:07
2:09
2:00
2:17 free
1:57
2:01
2:06
2:29 free c/d
Thursday, May 15, 2008
Thursday lunch swim, evening bike
Swim 10m 40s 500.00 meters 02m 08s /100 meters
11:45 AM
500 pull
Swim 12m 19s 500.00 meters 02m 28s /100 meters
11:56 AM
2x100 on 2:30 (2:18 w/:12 rest)
4x50 on 1:15 (1:08 w/:07 rest)
100 pull (2:19)
I felt like this was a good workout today.
Bike 1h 44m 21s 36.47 miles 20.97 Mi/hr
5:30 PM
Ride w/Paul. Plan was 5 easy warmup, then nothing below 21mph for the next 20 miles. We warmed up for about 8, then let her rip. Most of the time up above 23-24. I felt great until about mile 28, when that little pain behind my left knee started kicking in.
Route: OC-Hunter-Davis-the left turn across from Waldo Rood-Jenks/Carpenter-High House-Carpenter/Upchurch-cross the tracks at GHHS-Green Hope School-Green Hope Ch-Lewter Shop-751-Marthas Chapel-Farrington-Beaver Creek-Old 1-Apex Peakway
Very good ride for me.
11:45 AM
500 pull
Swim 12m 19s 500.00 meters 02m 28s /100 meters
11:56 AM
2x100 on 2:30 (2:18 w/:12 rest)
4x50 on 1:15 (1:08 w/:07 rest)
100 pull (2:19)
I felt like this was a good workout today.
Bike 1h 44m 21s 36.47 miles 20.97 Mi/hr
5:30 PM
Ride w/Paul. Plan was 5 easy warmup, then nothing below 21mph for the next 20 miles. We warmed up for about 8, then let her rip. Most of the time up above 23-24. I felt great until about mile 28, when that little pain behind my left knee started kicking in.
Route: OC-Hunter-Davis-the left turn across from Waldo Rood-Jenks/Carpenter-High House-Carpenter/Upchurch-cross the tracks at GHHS-Green Hope School-Green Hope Ch-Lewter Shop-751-Marthas Chapel-Farrington-Beaver Creek-Old 1-Apex Peakway
Very good ride for me.
Wednesday, May 14, 2008
Last run before the 5k
Run 43m 30s 6.00 miles 07m 15s/Mi
5:35 AM
6 miles, inc Warm; 4x800 @ 3:00 w/400 jogs; cool
Those 800s@10mph were tough this morning...
Swim 15m 34s 700.00 meters 02m 13s /100 meters
6:25 AM
700 pull after the run
Golf outing for work today, but hope to get in a ride tonight from CSH
5:35 AM
6 miles, inc Warm; 4x800 @ 3:00 w/400 jogs; cool
Those 800s@10mph were tough this morning...
Swim 15m 34s 700.00 meters 02m 13s /100 meters
6:25 AM
700 pull after the run
Golf outing for work today, but hope to get in a ride tonight from CSH
Tuesday, May 13, 2008
Busy Tuesday
Run 08m 12s 1.02 miles 08m 02s/Mi
6:10 AM
warmup run up to the start of the STMM 5k race route
Run 21m 51s 3.10 miles 07m 03s/Mi
6:20 AM
pre-run of the STMM 5k route, at about seven-tenths. Hoping to go under 20 minutes on this, but it's a tough course!
7:00 mile 1...this was easy going out
6:56 mile 2 pretty easy going
7:55 mile 3.1 long hills...pushing it a little
race pace will have to be:
6:15 mile 1
6:30 mile 2
7:00 mile 3.1
Run 07m 52s 1.02 miles 07m 43s/Mi
6:42 AM
easy run back home after the pre-run
Sports
Walking 25m
Sport comments: Walked to Quizno's and back to pick up some Sammies! Beautiful day for a walk, and doing my part to reduce emissions
Sports
Walking 20m
Sport comments: Walked with Lainey and the boys up to get Web's hair cut, then over to the grocery store, then back home. Nice evening for a walk.
6:10 AM
warmup run up to the start of the STMM 5k race route
Run 21m 51s 3.10 miles 07m 03s/Mi
6:20 AM
pre-run of the STMM 5k route, at about seven-tenths. Hoping to go under 20 minutes on this, but it's a tough course!
7:00 mile 1...this was easy going out
6:56 mile 2 pretty easy going
7:55 mile 3.1 long hills...pushing it a little
race pace will have to be:
6:15 mile 1
6:30 mile 2
7:00 mile 3.1
Run 07m 52s 1.02 miles 07m 43s/Mi
6:42 AM
easy run back home after the pre-run
Sports
Walking 25m
Sport comments: Walked to Quizno's and back to pick up some Sammies! Beautiful day for a walk, and doing my part to reduce emissions
Sports
Walking 20m
Sport comments: Walked with Lainey and the boys up to get Web's hair cut, then over to the grocery store, then back home. Nice evening for a walk.
Monday, May 12, 2008
Monday morning quick run
Run 20m 45s 3.03 miles 06m 51s/Mi
6:20 AM cp5k - Climb: 339.00 feet
Mile 1 7:10
2 6:55
3.03 6:39
Run 08m 16s 1.06 miles 07m 48s/Mi
6:42 AM
cooldown mile
4:11 out
4:04 back
6:20 AM cp5k - Climb: 339.00 feet
Mile 1 7:10
2 6:55
3.03 6:39
Run 08m 16s 1.06 miles 07m 48s/Mi
6:42 AM
cooldown mile
4:11 out
4:04 back
Sunday, May 11, 2008
Saturday, May 10, 2008
Saturday morning long run in Umstead
Run 1h 31m 15s 10.41 miles 08m 46s/Mi
6:15 AM BTNtoTrenton - Climb: 1260.00 feet
with Lainey & M&Ms, pushing the boys in the jogging stroller.
47:31 out (9:08)
43:44 back (8:25)
lots of walking on the hills...pushing the stroller ain't easy!
6:15 AM BTNtoTrenton - Climb: 1260.00 feet
with Lainey & M&Ms, pushing the boys in the jogging stroller.
47:31 out (9:08)
43:44 back (8:25)
lots of walking on the hills...pushing the stroller ain't easy!
Friday, May 9, 2008
Friday morning swim
Swim 05m 13s 250.00 meters 02m 05s /100 meters
6:20 AM
250 pull
2:01
2:05
1:06
Swim 18m 52s 750.00 meters 02m 31s /100 meters
6:25 AM
750 free swim, SO SLOW!!!
2:24
2:30
2:34
2:34
2:31
2:33
2:30
1:12
I think I'm still a little fatigued from last weekend. I'll take it easy today, rest up for tomorrow's long run.
6:20 AM
250 pull
2:01
2:05
1:06
Swim 18m 52s 750.00 meters 02m 31s /100 meters
6:25 AM
750 free swim, SO SLOW!!!
2:24
2:30
2:34
2:34
2:31
2:33
2:30
1:12
I think I'm still a little fatigued from last weekend. I'll take it easy today, rest up for tomorrow's long run.
Thursday, May 8, 2008
Thursday evening run
Run 59m 47s 7.47 miles 08m/Mi
7:45 PM Peakway7.5 - Climb: 679.00 feet
Very easy run for most of it. Poured it on for the last 1.5 miles
4:01 to the turn
9:07 first lap
8:52 second
9:08 third
9:03 fourth
9:03 fifth
7:27 sixth
3:03 to home
7:45 PM Peakway7.5 - Climb: 679.00 feet
Very easy run for most of it. Poured it on for the last 1.5 miles
4:01 to the turn
9:07 first lap
8:52 second
9:08 third
9:03 fourth
9:03 fifth
7:27 sixth
3:03 to home
Wednesday, May 7, 2008
Wednesday am swim, pm bike
Swim 11m 03s 500.00 meters 02m 13s /100 meters
6:30 AM
500 pull
2:07
2:12
2:13
2:13
2:15
Then went to 500 free
Swim 12m 37s 500.00 meters 02m 31s /100 meters
6:41 AM
3x100 on 2:30
2:18
:12 rest
2:21
:09 rest
2:22
:08 rest
200 c/d
2:33
2:32
Bike 1h 30m 34s 31.55 miles 20.90 Mi/hr
6:00 PM CSHWednesday - Climb: 1191.00 feet
So much for an easy ride. these guys (and one girl) were hammering! I pulled a tendon behind my left knee somewhere on Shearon Harris, so it was tender on the way back in.
6:30 AM
500 pull
2:07
2:12
2:13
2:13
2:15
Then went to 500 free
Swim 12m 37s 500.00 meters 02m 31s /100 meters
6:41 AM
3x100 on 2:30
2:18
:12 rest
2:21
:09 rest
2:22
:08 rest
200 c/d
2:33
2:32
Bike 1h 30m 34s 31.55 miles 20.90 Mi/hr
6:00 PM CSHWednesday - Climb: 1191.00 feet
So much for an easy ride. these guys (and one girl) were hammering! I pulled a tendon behind my left knee somewhere on Shearon Harris, so it was tender on the way back in.
Tuesday, May 6, 2008
Recovery week...Tuesday run
Run 39m 5.00 miles 07m 48s/Mi
Max HR: 156
11:30 AM
The legs do still work. Not fast, or easily, but they do still move...
Lunchtime short easy treadmill run.
Max HR: 156
11:30 AM
The legs do still work. Not fast, or easily, but they do still move...
Lunchtime short easy treadmill run.
Monday, May 5, 2008
White Lake HIM race report
White Lake Half
2008-05-03
White Lake, North Carolina
United States
Set-Up, Inc.
84F / 29C
Sunny
Triathlon - 1/2 Ironman
Total Time = 5h 44m 42s
Overall Rank = 219/570
Age Group = M35-39
Age Group Rank = 53/120
Swimming
00:48:06 | 1931.21 meters | 02m 29s / 100meters
Age Group: 101/120
Overall: 478/570
Performance: Average
Suit: rental small medium xterra ventilator john
Course: Triangular clockwise, starts at one pier and ends at another.
Start type: Wade Plus: Waves
Water temp: 71F / 22C Current: Low
200M Perf. Average Remainder: Average
Breathing: Good Drafting: Good
Waves: Average Navigation: Average
Rounding: Good
T1
Time: 02:45
Performance: Average
Cap removal: Good Helmet on/
Suit off: No
Wetsuit stuck? No Run with bike: Yes
Jump on bike: No
Getting up to speed: Good
Biking
02:43:57 | 56 miles | 20.49 mile/hr
Age Group: 36/120
Overall: 140/570
Performance: Good
Wind: Headwind
Course: Big rectangle, headwind for about 3/4 of the route it seemed.
Road: Rough Dry Cadence: 90
Turns: Good Cornering: Good
Gear changes: Good Hills: Average
Race pace: Hard Drinks: Not enough
T2
Time: 01:44
Overall: Good
Riding w/ feet on shoes Bad
Jumping off bike Bad
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
02:08:12 | 13.1 miles | 09m 47s min/mile
Age Group: 55/120
Overall: 241/570
Performance: Below average
Mile splits by my watch (the mile markers were misplaced in a few spots): 1 10:02; 2 8:53; 3 6:06; 4 13:00; 5 8:48; 6 10:28; 7 10:12; 8 9:21; 9 10:50; 10 14:50; 11 6:41; 12 8:47; 13.1 10:10
Course: Double out and back to a turnaround point in the woods. About 30% shaded, 70%in full sun. I'm not a big fan of the section on 701. It was too narrow, and right by cars speeding by at 60mph.
Keeping cool Good Drinking Not enough
Post race
Weight change: %a lot
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? No
Events on-time? Yes
Lots of volunteers? No
Plenty of drinks? No
Post race activities: Good
Race evaluation [1-5] 4
Pre-race routine:
The plan was get a good night's rest. That went out the window. I was wired. I slept maybe 2 hours. Once from about 11-12, then again from about 3-4am. I awoke at 4am in a dripping sweat, completely soaked. Great. Got up, fixed my planned peanut-butter, banana, and honey sandwich on honey wheat. Had some Gatorade and water. I planned to depart for the race site at 5am. The night before, I was going to put my race number on my bike, but then decided to do it in the morning. Problem was, I couldn't remember what I did with my number. My wife got up and drove me over to TA, dropped me off, and went back to bed. I was on-site at 5:15. Paul arrived about that same time, and we both began setting up TA. I had a great rack (144, 4th rack from bike out on the right) and had no problem sighting it from the swim or the bike. For the first time, I racked my bike from the nose of the seat. That worked out well in the blur of time that I was in T1. I continued drinking GU2O. I got my chip, got marked, then put on my chip with my neoprene strap, then went back through it with a second plastic strap, just for insurance. Not too tight, no rubbing, nice idea.
I never did find my race number, so I ended up having to improvise over at the race site with a piece of paper, a sharpie, and some electrical tape. The race officials checked it out, decided it was okay, and I was in business. One last potty stop, then downed a Orange Burst Gu. Game on.
Another member of Team Zoot Gu (gmathe) saw me in my team uniform over by chip pickup and came up to say hi. Thanks for that!! I was about to put on my wetsuit and go jump in at that point (about 6:45).
Event warmup:
Um, put on wetsuit, swim cap, and goggles, and got in the water. I waded in from the shore rather than walk out on the pier. I had time to make peace with the water that way. Finally found Paul in the water and we shared some last-minute good-lucks. He reminded me that this is a long day, and not to get in a hurry on anything. I asked him if he'd ever seen me in a hurry. He told me to have a beer waiting on him at the finish line. Our age group was broken into 2 waves due to its size (120 athletes). A-L at 7:10, M-Z at 7:15.
Swim
Comments:
I'm an awful swimmer, but this was the first time I can recall passing people in my wave, and catching some from the previous (M30-34) wave. Of course, I was getting passed left and right from the second M35-39 wave behind me, as well as the M40-44 behind them. All said, I felt comfortable in the water, never panicked, good rhythm, pretty fair sighting, only had to make a few large corrections.
What would you do differently?:
Swim faster.
T1
Comments:
I was afraid that I'd be wobbly coming out of the water, but I felt pretty good. Got out at the first ladder, and had the wetsuit down to my waist in about 20-30 steps, with goggles and swim cap in hand. I was passing folks down the pier and down the chute, so that felt good. My mat was laid out okay, but I was having trouble mentally focusing on step 1, step 2, etc. It's been 11 months since my last race, so I was pretty rusty on this. I did not practice any swim to bike transitions this year...duh.
What would you do differently?:
Practice transitions in all phases. My layout was too junky, too crowded. It took too long to get my feet clean enough to put on socks.
Bike
Comments:
I took the time on the road around the back of White Lake to get some easy spinning in, get the legs working, and start to take in some nutrition. Once I turned onto 41, I started working on settling down the breathing and heartrate, and switched over to cadence monitoring on the Cateye. I really felt like I was working easily. I was passing a lot of folks at this point (the advantage of being a slow swimmer I guess), even some guys on some pretty nice bikes (P3C, B12, DA, etc.)...with a lot of aero wheels. That made me smile! I was holding 20.9 for about the first 25 miles, knowing that I would let that drift back down some towards the end.
There were three advertised water stops; mile 18, 31, and 45. My plan was to pick up a bottle at mile 31 and that would be it. I passed the mile 18 stop, knowing I didn't need it yet. I got to mile 31, and, where is it? I saw the small green signs saying water stop, but never saw it. Uh-oh. Rationing time. I did still have one full GU2O bottle (3 scoops), and had already been through 1 GU2O bottle (2 scoops) plus about 3/4 of my Aerodrink with water. Next stop would be at mile 45. When I got to the Over Lyon out and back, my wife and mom were on the shoulder yelling at me "There's no water ahead!" Oh no. This would not be good. Apparently, the aid station wasn't set up yet, and the earlier guys did not have the mile 45 station to use. Just after I turned onto Over Lyon, I met Paul going the other way on the way back out to 53. He was flying. I waved, he nodded. :)
I came upon one of my running buddies, ramasan (Rama), and asked how he was doing. He was in my age-group, and had a great swim (started in the wave behind me and it took me until mile 40 to catch him). His pained reply was that he had forgotten his nutrition. I had one spare vanilla Gu that I quickly handed off to him. He looked okay, and I motored on. Thankfully, thankfully, the mile 45 water stop was in operation. I grabbed a sport bottle on the first attempt, filled up the Aerodrink, and doused my helmet with the rest. I was good to go. I then just worked on maintaining a 20.5 average until the end. I was able to do so (20.49 is close enough). I began stretching and having to stand a little in the last 5 miles, and felt some pretty good burn in my quads. I just thought it would go away off the bike. Oops.
Nutrition on the bike: 2 GU2O bottles, one Gu flask w/3 Orange Burst Gus, one full Aerodrink bottle and about 1/4 of a second one, one Trader Joe's strawberry cereal bar at about mile 4, and most of a second one at about mile 50. That was not a good idea.
WORST PROBLEM: I HAD TO GO #1 THE ENTIRE TIME, AND IT WAS PAINFUL AT THE END.
What would you do differently?:
Not much. Better bike fitness will come. I'm only 2 months off an intensive run plan, so my long rides were sparse. That's what this summer's for! I felt pretty good about my bike. I would've liked a 21 flat. LEARN HOW TO POTTY ON THE BIKE!
T2
Comments:
This one was a blur. I felt good coming in. I made 2 passes in the last 0.5 mile. I almost overcooked the entrance, but managed to stop and eject well. Quick jog to the rack. Bike shoes off, assessed whether I should change socks. Didn't. Should've. No blisters, but soggy feet at about mile 10. Note to self; don't clip race belt buckle before race. Leave it open. My mind couldn't process how to unclip it...
Run in with bike, look to right and see Paul's bike on the rack (of course it's there, he was miles ahead of me! Duh!), bike on rack, helmet off, shoes off, hat on, fuel belt on, race belt on, running shoes on, go. I'm happy with a 1:44 after that ride; not my fastest, but good under the circumstances, knowing I was about to go run a half-mary.
What would you do differently?:
Unclip the race belt. Use the Nike socks instead of the anti-shear, NONWICKING socks...
Run
Comments:
Well, I exited T2, and began to take stock. I was moving, that was good. I was feeling like I might make this work. I ran just past Clinton Road and saw Paul walking back towards TA with his fuel belt off. I yelled out as I was approaching "What the hell?" He said his right calf-muscle had blown out, same thing that's plagued him before. He was done. So, there went my best training partner. He would not be on the course to work with. I was alone. I went another 300 meters and my right quad shut down. Done. I've never experienced that sharp a pain. It stopped me in my tracks, just past the gate in the neighborhood. I could see it visibly where it should not be. I opened my GU2O bottle in the fuel belt and began downing it. I ate a Gu. I started walking, then had to stop, then could walk a little. Then the left one did the same thing. I've done the WL Sprint twice before, so I know how far away the first mile can seem. As you can see from my splits, it was a hard first mile. My stomach had seemed to have a lump in it during the bike, and I think it was hindering my nutritional intake, and electrolytes weren't making it in. I noticed in T2 that my trishorts were quite salty, as was my face. I finally found a portalet at the first aid station by the tennis courts, and spent a good 30-45 seconds there. Best thing in the world; hand-towels dipped in ice-cold water. Great, great volunteers keeping us all supplied. The first towel I got was clean. Every one after that had been used and traded in. At about mile 9, I began to get the first twinges of calf muscles cramping up. These would, if they hit, bring me to a halt. I backed off the pace, and increased my walk breaks a bit, and kept them at bay. I decided to run it all the way in from mile 11 on, and except for walking briefly to speak to my wife and son with about 0.25 mile to go, then looking at my watch and determining I could beat 5:45 if I ran, I ran.
I had high hopes for a good run. A 1:59 would've put me in the top 33% of my age group, qualifying for USAT Halfmax. That didn't happen. This was my first HIM. Not my last. A great learning experience.
What would you do differently?:
Poor run performance caused by poor nutrition choices on the bike.
Post race
Warm down:
Presence of mind to zip up the tri-top on the way to the line (no one likes to see all that chest hair). Also determined not to be holding my watch while crossing the line, so I gave it a little fist pump when finishing. Team BNB was at the turn from 53 down the chute, yelling quite loudly. Great motivation. Crossed the line. Got my medal. Determined that I would not pass out. Got my chip off. Met up with the gang, handshakes all around. Paul came up, I gave him my best, but knew he was heartbroken. My wife and oldest son came up, and I gave them great big hugs. They all were concerned; do you want something, need something? I told them right then, I just wanted to stand there for a minute. I was concerned about my other Mitterling Miler running buddies, who were behind me. I wanted to make sure I saw them finish. I finally decided that I wanted a Coke, an Oreo, and a hotdog with mustard and ketchup. My son wanted a hotdog with ketchup, so I stood in line and got those. Then went back and cheered in Alex, Rama, and Kendal. Great great times. After a bit of reminiscing, my family and I went over and broke down transition. She had the jogging stroller, and we were only about 1.5 miles from the campsite, so she jogged with most of my stuff in the stroller, and I rode my bike home. That felt nice.
What limited your ability to perform faster:
Poor nutrition choice on the bike. I should not have eaten solid food right out of the water. I had planned to wait until 30 miles, but pulled it in to bike start. That plus I had to go potty for the ENTIRE RIDE, and could not make myself go. Then, I decided on a second bar near the end of the bike. Not a good choice. I went into the run slightly dehydrated, and cramped up 1/2 mile into the run.
Event comments:
I will be back. I will break 5:30. I will be a stronger swimmer, and I will not make the same mistakes on the bike that caused the run to suffer.
White Lake HIM
Swim 48m 06s 1931.21 meters 02m 29s /100 meters
7:10 AM
2:45 T1
Bike 2h 43m 57s 56.00 miles 20.49 Mi/hr
8:01 AM
1:44 T2
Run 2h 08m 12s 13.10 miles 09m 47s/Mi
10:45 AM
race report coming. Long story short, it was a long day, and I didn't meet some of my goals. But I did finish . Plus, it was my first HIM (and first tri in 11 months), so I learned a lot.
7:10 AM
2:45 T1
Bike 2h 43m 57s 56.00 miles 20.49 Mi/hr
8:01 AM
1:44 T2
Run 2h 08m 12s 13.10 miles 09m 47s/Mi
10:45 AM
race report coming. Long story short, it was a long day, and I didn't meet some of my goals. But I did finish . Plus, it was my first HIM (and first tri in 11 months), so I learned a lot.
Friday, May 2, 2008
Travel day
10m ----- -----
4:00 PM
10minute swim w/ 5 15second pick ups;
30m ----- -----
4:15 PM
30-45 minute bike w/3x1 minute build to race pace;
15m ----- -----
5:00 PM
15 minute run with 5x15 second builds to race pace
The plan is to depart the area around 1:30, arriving around 3:30. We will do a light swim/bike/run exercise (like 10 min in the water, 30 min on the bike, 15 min on the run max). Then set up for tomorrow and kick back for tonight.
4:00 PM
10minute swim w/ 5 15second pick ups;
30m ----- -----
4:15 PM
30-45 minute bike w/3x1 minute build to race pace;
15m ----- -----
5:00 PM
15 minute run with 5x15 second builds to race pace
The plan is to depart the area around 1:30, arriving around 3:30. We will do a light swim/bike/run exercise (like 10 min in the water, 30 min on the bike, 15 min on the run max). Then set up for tomorrow and kick back for tonight.
Thursday, May 1, 2008
Goals for the race
Guess I better divulge my race plan, huh? I have multiple goals, in this order: 1)Be safe 2)Have fun 3)Hit 5:10 4)Beat 5:30 5)Finish
Here's Plan A:
Swim goal (1.2miles/1930 meters): 45 minutes 7:55am out of the water
T1 goal: 3 minutes exiting T1 @ 7:58am
Bike goal (56 miles): 2 hours 40 minutes (@21mph) returning to T2 @ 10:38am
T2 goal: 2 minutes 3 hours 30 minutes exiting T2 @ 10:40am
Run goal (13.1 miles): 1 hour 40 minutes (7:38/mile) finishing @ 12:20pm
5 hours 10 minutes
Plan B calls for a little less aggressive on the bike:
same swim effort (the race is not won in the water)
Bike goal: 2 hours 48 minutes (20 mph)
Run goal: 1 hour 48 minutes (8:15/mile)
finishing at 12:36pm
5 hours 26 minutes
Here's Plan A:
Swim goal (1.2miles/1930 meters): 45 minutes 7:55am out of the water
T1 goal: 3 minutes exiting T1 @ 7:58am
Bike goal (56 miles): 2 hours 40 minutes (@21mph) returning to T2 @ 10:38am
T2 goal: 2 minutes 3 hours 30 minutes exiting T2 @ 10:40am
Run goal (13.1 miles): 1 hour 40 minutes (7:38/mile) finishing @ 12:20pm
5 hours 10 minutes
Plan B calls for a little less aggressive on the bike:
same swim effort (the race is not won in the water)
Bike goal: 2 hours 48 minutes (20 mph)
Run goal: 1 hour 48 minutes (8:15/mile)
finishing at 12:36pm
5 hours 26 minutes
Stir-crazy Thursday
Tonight I pack everything up. I'm undecided on taking both sets of wheels, but it can't hurt to have both sets down there, just in case something wacky happens to either mine or Paul's bikes. I'm well-rested, pretty well-hydrated, and nothing is sore or hurts. Time to race!
Wednesday, April 30, 2008
Wednesday afternoon spin with friends
Bike 1h 00m 48s 19.67 miles 19.41 Mi/hr
5:30 PM
Nice spin with friends, most of the IOS route, from Green Hope HS. Did 1 sprint at the start, and 1 at the end. A good ride to end training on.
5:30 PM
Nice spin with friends, most of the IOS route, from Green Hope HS. Did 1 sprint at the start, and 1 at the end. A good ride to end training on.
Tuesday, April 29, 2008
Tuesday am swim, then run. The end is near!
Swim 35m 16s 1500.00 meters 02m 21s /100 meters
5:45 AM
Last swim before WLH.
500 free, 1000 pull, easy effort today
2:30
2:38
2:34
2:33
2:33
2:29 (getting pull buoy out)
2:14
2:15
2:13
2:11
2:15
2:11
2:11
2:11
2:11
5:11 transition to run
Run 28m 4.00 miles 07m/Mi
6:30 AM
Last run before WLH. Plan was 3x2"@10k pace. I kinda did that.
1st mile (7:30)1 mile warmup @7:30
2nd mile (6:50) intervals 2"@6:27, 2"@7:30, keep repeating until start of mile 3.
Third mile (6:54) same basic thing.
Fourth mile (6:43). I threw in 400m @5:30 at the start, then backed it off to 6:27, then to 7:30.
This run felt great, no issues at all. I'm ready.
5:45 AM
Last swim before WLH.
500 free, 1000 pull, easy effort today
2:30
2:38
2:34
2:33
2:33
2:29 (getting pull buoy out)
2:14
2:15
2:13
2:11
2:15
2:11
2:11
2:11
2:11
5:11 transition to run
Run 28m 4.00 miles 07m/Mi
6:30 AM
Last run before WLH. Plan was 3x2"@10k pace. I kinda did that.
1st mile (7:30)1 mile warmup @7:30
2nd mile (6:50) intervals 2"@6:27, 2"@7:30, keep repeating until start of mile 3.
Third mile (6:54) same basic thing.
Fourth mile (6:43). I threw in 400m @5:30 at the start, then backed it off to 6:27, then to 7:30.
This run felt great, no issues at all. I'm ready.
Monday, April 28, 2008
AM spin, then swim...that's all for today!
Bike 1h 00m 20.00 miles 20.00 Mi/hr
5:30 AM
aerobic threshold intervals. Kinda did my own thing too. Good workout in taper week.
Swim 10m 44s 500.00 meters 02m 09s /100 meters
6:30 AM
easy pull right after the spin class. just some water time.
schedule for the day: 60 minutes on the bike. Rain in the forecast all day, so a spin class it is. No wrecks needed this close to game day. I added a very short swim just to loosen up my shoulders a bit.
5:30 AM
aerobic threshold intervals. Kinda did my own thing too. Good workout in taper week.
Swim 10m 44s 500.00 meters 02m 09s /100 meters
6:30 AM
easy pull right after the spin class. just some water time.
schedule for the day: 60 minutes on the bike. Rain in the forecast all day, so a spin class it is. No wrecks needed this close to game day. I added a very short swim just to loosen up my shoulders a bit.
Sunday, April 27, 2008
Last long run before WLH
Run 1h 06m 23s 8.56 miles 07m 46s/Mi
6:00 AM Umstead8.5 - Climb: 587.00 feet
Plan was 70 minutes easy. Was supposed to run with Greg, but he was delayed. Ran it solo. Pretty easy run on the way out. Negative split by about 20 seconds. Cemetery felt good today.
33:21 out
33:01 back
Felt pretty good. Was not trying to go fast at all. Just keeping the legs working.
6:00 AM Umstead8.5 - Climb: 587.00 feet
Plan was 70 minutes easy. Was supposed to run with Greg, but he was delayed. Ran it solo. Pretty easy run on the way out. Negative split by about 20 seconds. Cemetery felt good today.
33:21 out
33:01 back
Felt pretty good. Was not trying to go fast at all. Just keeping the legs working.
Saturday, April 26, 2008
Last long bike before WLH, and a good one.
Bike 2h 43m 10s 53.68 miles 19.74 Mi/hr
53miler - Climb: 2123.00 feet
This is just the ride I needed for the taper. Not too fast, got to really focus on nutrition planning. Fueled up with a pbbh sandwich (peanut butter banana and honey), then headed out. One bottle of GU2O 2 scoops, one w/3. Full aerodrink. Gu flask w/3 orange GUs and a tad of water. One Fig fruit bar. Carried my margarita shot bloks in case of cramps. It was 83F by the end of the ride. Nursed on the 2 scoop bottle and water first, occasional sips from the GU flask. Ate the bar at 28 miles. Took 2 Shot bloks at about 40 miles, left leg was cramping just slightly. Not an issue. Stopped for another water bottle in Moncure (planned). That cold water was SO GOOD! I felt great the whole ride. TAPER!!!
6am run with Greg tomorrow Umstead, 8-9 miles or so.
53miler - Climb: 2123.00 feet
This is just the ride I needed for the taper. Not too fast, got to really focus on nutrition planning. Fueled up with a pbbh sandwich (peanut butter banana and honey), then headed out. One bottle of GU2O 2 scoops, one w/3. Full aerodrink. Gu flask w/3 orange GUs and a tad of water. One Fig fruit bar. Carried my margarita shot bloks in case of cramps. It was 83F by the end of the ride. Nursed on the 2 scoop bottle and water first, occasional sips from the GU flask. Ate the bar at 28 miles. Took 2 Shot bloks at about 40 miles, left leg was cramping just slightly. Not an issue. Stopped for another water bottle in Moncure (planned). That cold water was SO GOOD! I felt great the whole ride. TAPER!!!
6am run with Greg tomorrow Umstead, 8-9 miles or so.
Friday, April 25, 2008
Friday am run (was supposed to swim too, but didn't make it)
Run 41m 22s 5.24 miles 07m 53s/Mi
6:15 AM Peakway5.25 - Climb: 515.00 feet
Man, this one hurt this morning. I could not get moving. Pace is in parentheses)
4:01 to the corner (8:02)
9:11 1st pass (8:40)
8:33 2nd pass (8:04)
8:38 3rd pass (8:09)
7:52 4th pass (7:25)
3:05 to home (6:10)
6:15 AM Peakway5.25 - Climb: 515.00 feet
Man, this one hurt this morning. I could not get moving. Pace is in parentheses)
4:01 to the corner (8:02)
9:11 1st pass (8:40)
8:33 2nd pass (8:04)
8:38 3rd pass (8:09)
7:52 4th pass (7:25)
3:05 to home (6:10)
Thursday, April 24, 2008
Thursday pm brick, last one before WLH
I had planned on this happening a little earlier in the afternoon, but it didn't want to come together. I also had planned to clean the bike before the ride, but that didn't happen either. Thus, I rode a nasty, grimy, gunked-chain bike for 28 miles. On the plus side, I did wear the Team Zoot Gu uniform, and the fit/function is really nice. It will work well on race days. I didn't quite get to simulate the swim to bike transition, but I know what needs to happen there. Get out of the water, get out of the wetsuit, get on the bike. T2 was pretty good. I will definitely install Yankz in the shoes this weekend, as I lost a good 20 seconds tying my shoes. Not good. It's conceivable for raceday to have a 1:15 T2 maybe. That'd be awesome.
And I was WAY TOO FAST on the run. My goal pace for the race is 7:30/mile. I felt slow, but the numbers show otherwise.
Bike 1h 21m 02s 28.14 miles 20.84 Mi/hr
5:10 PM 28bike2run - Climb: 981.00 feet
1:22 T2 after the bike
Run 14m 10s 1.97 miles 07m 11s/Mi
6:30 PM 28bike2run - Climb: 207.00 feet
And I was WAY TOO FAST on the run. My goal pace for the race is 7:30/mile. I felt slow, but the numbers show otherwise.
Bike 1h 21m 02s 28.14 miles 20.84 Mi/hr
5:10 PM 28bike2run - Climb: 981.00 feet
1:22 T2 after the bike
Run 14m 10s 1.97 miles 07m 11s/Mi
6:30 PM 28bike2run - Climb: 207.00 feet
The Bus is serviced!
Last night, I helped Dad service the Hawkins for the trip to White Lake. We changed the oil (24+ quarts) and lubricated the chassis/drivetrain. It was fun to see it all up-close and personal, and I learned a lot about how motor coaches are built and operate! Thanks for the lesson, Dad!
Today's workout will be my last substantial brick before the race. 90-minute brisk bike (hopefully near race-pace), followed by a 15-minute run. I will practice a full-on transition this afternoon, assuming I'm coming to the transition mat from the swim. I don't have a wetsuit, but I will simulate that by adding 45 seconds to my T1 time. I will carry everything on the run that I'd need for the race. Might even do it in my team outfit...who knows? It needs to be washed before the race anyway.
Today's workout will be my last substantial brick before the race. 90-minute brisk bike (hopefully near race-pace), followed by a 15-minute run. I will practice a full-on transition this afternoon, assuming I'm coming to the transition mat from the swim. I don't have a wetsuit, but I will simulate that by adding 45 seconds to my T1 time. I will carry everything on the run that I'd need for the race. Might even do it in my team outfit...who knows? It needs to be washed before the race anyway.
Wednesday, April 23, 2008
Wednesday lunch swim, evening run (late evening)
I'm feeling good for the race. Yesterday, my Team Zoot Gu kit arrived. I tried on the tri top and shorts, and Lainey jumped on the "Zoot suit" bandwagon...it's flashy to say the least. Here's a photo of what they look like. I'll spare you of photos of me.
Swim 10m 35s 500.00 meters 02m 07s /100 meters
11:35 AM
500 pull
1:59
2:07
2:04
2:13 trying to breathe bilaterally
2:11 still trying, not much success
immediately went to 500 free
Swim 12m 31s 500.00 meters 02m 30s /100 meters
11:46 AM
500 free
2:32
2:29
2:31
2:30
2:26
Nothing special
Run 38m 06s 5.24 miles 07m 16s/Mi
9:50 PM Peakway5.25 - Climb: 515.00 feet
4x800 @ 10k pace
3:52 to the peakway
8:08 first pass
7:46 second
7:46 third
7:35 fourth
2:55 back home
I will need to spend some time cleaning the bike after yesterday's ride. Completely filthy from road grime and rain.
Swim 10m 35s 500.00 meters 02m 07s /100 meters
11:35 AM
500 pull
1:59
2:07
2:04
2:13 trying to breathe bilaterally
2:11 still trying, not much success
immediately went to 500 free
Swim 12m 31s 500.00 meters 02m 30s /100 meters
11:46 AM
500 free
2:32
2:29
2:31
2:30
2:26
Nothing special
Run 38m 06s 5.24 miles 07m 16s/Mi
9:50 PM Peakway5.25 - Climb: 515.00 feet
4x800 @ 10k pace
3:52 to the peakway
8:08 first pass
7:46 second
7:46 third
7:35 fourth
2:55 back home
I will need to spend some time cleaning the bike after yesterday's ride. Completely filthy from road grime and rain.
Tuesday, April 22, 2008
Tuesday lunchtime swim, evening bike (in the rain!)
Swim 24m 41s 1000.00 meters 02m 28s /100 meters
11:35 AM
Actually squeezed in a quick 1000m lunchtime swim
Well, it wasn't quick, but it's done.
All free, no pull
2:18
2:29
2:29
2:33
2:32
2:28
2:26
2:29
2:27
2:26
Why does my pace peak jump around? Who knows.
Bike 1h 13m 40s 23.33 miles 19.00 Mi/hr
6:00 PM
Nasty, nasty ride. Rained the whole time. Paul and I turned around at Jean's Berry Patch. This ride felt good. It was a little slow for most of the ride, then we turned it up to ~30 about 9 miles out.
11:35 AM
Actually squeezed in a quick 1000m lunchtime swim
Well, it wasn't quick, but it's done.
All free, no pull
2:18
2:29
2:29
2:33
2:32
2:28
2:26
2:29
2:27
2:26
Why does my pace peak jump around? Who knows.
Bike 1h 13m 40s 23.33 miles 19.00 Mi/hr
6:00 PM
Nasty, nasty ride. Rained the whole time. Paul and I turned around at Jean's Berry Patch. This ride felt good. It was a little slow for most of the ride, then we turned it up to ~30 about 9 miles out.
Monday, April 21, 2008
Easy Monday morning swim to stretch out
Swim 35m 56s 1500.00 meters 02m 24s /100 meters
6:00 AM
Just time in the water. More for stretching purposes than anything!
500 pull, 500 free, 500 pull
500 pull
2:10
2:14
2:14
2:18
2:15
:30 rest
500 free
2:34
2:35
2:37
2:37
2:33
500 pull
2:18
2:15
2:18
2:20
2:00 poured it on for one
This week's plan:
Monday: nothing else today
Tuesday: bike 90 minutes with InsideOut pm
Wednesday: swim 60 minutes am, run 40 minutes pm
Thursday: spin class am 90 minutes (arrive 30 minutes early), 15 minute brick
Friday: swim 60 minutes am, run 40 minutes pm (4x800m@10k pace)
Saturday: 150 minute bike (2x5minute@40k pace)
Sunday: swim 30 minutes am, run 70 minutes am
Next week:
Monday: bike 60 minutes
Tuesday: swim 40 minutes am, run 30 minutes pm (3x2minutes@10k pace)
Wednesday: bike 90 minutes pm (3x2minutes@40k pace)
Thursday:
OFF
Friday: At White Lake-10minute swim w/ 5 15second pick ups; 30-45 minute bike w/3x1 minute build to race pace; 15 minute run with 5x15 second builds to race pace
Saturday: RACE DAY
6:00 AM
Just time in the water. More for stretching purposes than anything!
500 pull, 500 free, 500 pull
500 pull
2:10
2:14
2:14
2:18
2:15
:30 rest
500 free
2:34
2:35
2:37
2:37
2:33
500 pull
2:18
2:15
2:18
2:20
2:00 poured it on for one
This week's plan:
Monday: nothing else today
Tuesday: bike 90 minutes with InsideOut pm
Wednesday: swim 60 minutes am, run 40 minutes pm
Thursday: spin class am 90 minutes (arrive 30 minutes early), 15 minute brick
Friday: swim 60 minutes am, run 40 minutes pm (4x800m@10k pace)
Saturday: 150 minute bike (2x5minute@40k pace)
Sunday: swim 30 minutes am, run 70 minutes am
Next week:
Monday: bike 60 minutes
Tuesday: swim 40 minutes am, run 30 minutes pm (3x2minutes@10k pace)
Wednesday: bike 90 minutes pm (3x2minutes@40k pace)
Thursday:
OFF
Friday: At White Lake-10minute swim w/ 5 15second pick ups; 30-45 minute bike w/3x1 minute build to race pace; 15 minute run with 5x15 second builds to race pace
Saturday: RACE DAY
Sunday, April 20, 2008
Sunday long run, probably my last long one until WLH
Run 1h 45m 34s 13.96 miles 07m 34s/Mi
6:15 AM umstead14 - Climb: 1070.00 feet
This run took a lot out of me, and took a lot to finish. I WALKED for 30 seconds up Cemetery Hill, that's how tired I was.
38:53 from BTN to S. Turkey
33:04 up to Graylyn
8:36 up to Reedy Creek
24:59 back to BTN
I was slow pretty much everywhere. It's been a long week, over 12 hours of training. Even though the ride yesterday wasn't fast, it was almost 3 hours in the saddle, then lots of yardwork yesterday afternoon. That was the last hard week.
6:15 AM umstead14 - Climb: 1070.00 feet
This run took a lot out of me, and took a lot to finish. I WALKED for 30 seconds up Cemetery Hill, that's how tired I was.
38:53 from BTN to S. Turkey
33:04 up to Graylyn
8:36 up to Reedy Creek
24:59 back to BTN
I was slow pretty much everywhere. It's been a long week, over 12 hours of training. Even though the ride yesterday wasn't fast, it was almost 3 hours in the saddle, then lots of yardwork yesterday afternoon. That was the last hard week.
Saturday, April 19, 2008
Saturday morning long ride, short run brick
Bike 2h 43m 53s 47.94 miles 17.55 Mi/hr
7:00 AM
group ride with TRG from Ebenezer Church. A very nice ride, good social ride. Just getting some miles in. Felt great all day. Brick off the bike, gentle.
Run 16m 39s 2.10 miles 07m 56s/Mi
10:15 AM
Gentle run in the park from the boat ramp lots down to the swim beach and back.
Friday, April 18, 2008
Friday am swim, pm run
Swim 25m 05s 1000.00 meters 02m 31s /100 meters
6:10 AM
1000m straight swim. Interesting to see when I actually started getting in somewhat of a groove, somewhere around 700m.
2:26
2:33
2:35
2:33
2:32
2:30
2:30
2:27
2:27
2:27
No rest, went straight to a 500 pull.
Swim 10m 53s 500.00 meters 02m 11s /100 meters
6:35 AM
500 pull right after the free, no rest.
2:11
2:08
2:10
2:08
2:12
Run 55m 24s 7.47 miles 07m 25s/Mi
4:45 PM Peakway7.5 - Climb: 679.00 feet
peakway run. easy warmup to the end and back, then 4x800@10k pace w/800 jogs.
3:41 to the start
8:31
8:27
7:54
7:50
8:08
7:51
2:57
Same basic run as Wednesday, except I took it easy on the recoveries, and did the 10k pace on the downhills.
6:10 AM
1000m straight swim. Interesting to see when I actually started getting in somewhat of a groove, somewhere around 700m.
2:26
2:33
2:35
2:33
2:32
2:30
2:30
2:27
2:27
2:27
No rest, went straight to a 500 pull.
Swim 10m 53s 500.00 meters 02m 11s /100 meters
6:35 AM
500 pull right after the free, no rest.
2:11
2:08
2:10
2:08
2:12
Run 55m 24s 7.47 miles 07m 25s/Mi
4:45 PM Peakway7.5 - Climb: 679.00 feet
peakway run. easy warmup to the end and back, then 4x800@10k pace w/800 jogs.
3:41 to the start
8:31
8:27
7:54
7:50
8:08
7:51
2:57
Same basic run as Wednesday, except I took it easy on the recoveries, and did the 10k pace on the downhills.
Thursday, April 17, 2008
Thursday am spin, swim, pm bike
Spin class 1h 00m 20.00 miles 20.00 Mi/hr
5:30 AM
LTF spin
Swim 10m 21s 500.00 meters 02m 04s /100 meters
6:35 AM
quick 500 pull right after the spin
1:57
2:06
2:05
2:05
2:06
Man, I wish I could swim straight that fast. Yes, I know it's slow, but it's fast for me!
Bike 1h 08m 39s 23.58 miles 20.61 Mi/hr
4:50 PM
OC-Tody-Beaver Creek-Old 1-Apex Peakway. I like this route. A little headwind at times, not bad. I took this ride easy in spots, pushed it in spots. Too nice of a day not to ride!
5:30 AM
LTF spin
Swim 10m 21s 500.00 meters 02m 04s /100 meters
6:35 AM
quick 500 pull right after the spin
1:57
2:06
2:05
2:05
2:06
Man, I wish I could swim straight that fast. Yes, I know it's slow, but it's fast for me!
Bike 1h 08m 39s 23.58 miles 20.61 Mi/hr
4:50 PM
OC-Tody-Beaver Creek-Old 1-Apex Peakway. I like this route. A little headwind at times, not bad. I took this ride easy in spots, pushed it in spots. Too nice of a day not to ride!
Wednesday, April 16, 2008
Wednesday am swim, pm run
Swim 37m 23s 1600.00 meters 02m 20s /100 meters
6:05 AM
wasn't feeling like swimming today. slow swim.
500 pull, 500 free, 500 pull, 100 free
pull
2:10
2:15
2:07
2:08
2:08
free
2:36
2:35
2:37
2:31
2:34
pull
2:16
2:13
2:08
2:14
2:08
free
2:34
Run 55m 40s 7.47 miles 07m 27s/Mi
4:30 PM Peakway7.5 - Climb: 679.00 feet
3:43 to the start
8:22
8:20
7:56 hill repeat
8:18
8:08 hill repeat
8:00
2:50 return
6:05 AM
wasn't feeling like swimming today. slow swim.
500 pull, 500 free, 500 pull, 100 free
pull
2:10
2:15
2:07
2:08
2:08
free
2:36
2:35
2:37
2:31
2:34
pull
2:16
2:13
2:08
2:14
2:08
free
2:34
Run 55m 40s 7.47 miles 07m 27s/Mi
4:30 PM Peakway7.5 - Climb: 679.00 feet
3:43 to the start
8:22
8:20
7:56 hill repeat
8:18
8:08 hill repeat
8:00
2:50 return
Tuesday, April 15, 2008
Tuesday am spin, swim
Spin class 1h 00m 20.00 miles 20.00 Mi/hr
5:30 AM
spin class, "endurance". This was a good class this morning, I enjoyed it.
Swim 22m 50s 1000.00 meters 02m 17s /100 meters
6:35 AM
500 free, 500 pull
Arms felt really heavy during the 500 free, but I felt kinda quick too. Maybe I'm starting to get a "feel" for the water?
500 free
2:11
2:24
2:31
2:30
2:29
500 pull
2:15
2:08
2:08
2:08
2:02
on the last 4 pull 100s, I changed my hand entry depth, and began the catch about 8 inches underwater. It made a dramatic difference. If I could just remember to do that more often!
5:30 AM
spin class, "endurance". This was a good class this morning, I enjoyed it.
Swim 22m 50s 1000.00 meters 02m 17s /100 meters
6:35 AM
500 free, 500 pull
Arms felt really heavy during the 500 free, but I felt kinda quick too. Maybe I'm starting to get a "feel" for the water?
500 free
2:11
2:24
2:31
2:30
2:29
500 pull
2:15
2:08
2:08
2:08
2:02
on the last 4 pull 100s, I changed my hand entry depth, and began the catch about 8 inches underwater. It made a dramatic difference. If I could just remember to do that more often!
Monday, April 14, 2008
Monday swim
47m 56s 2000.00 meters 02m 24s /100 meters
5:55 AM
500 pull, 500 free, 500 pull, 500 free
pull
2:11
2:14
2:11
2:13
2:17
free
2:30
2:32
2:32
2:33
2:31
pull
2:19
2:16
2:14
2:14
2:12
free
2:35
2:33
2:32
2:34
2:32
swim felt "OK", not great. Just some meter-age...
5:55 AM
500 pull, 500 free, 500 pull, 500 free
pull
2:11
2:14
2:11
2:13
2:17
free
2:30
2:32
2:32
2:33
2:31
pull
2:19
2:16
2:14
2:14
2:12
free
2:35
2:33
2:32
2:34
2:32
swim felt "OK", not great. Just some meter-age...
Sunday, April 13, 2008
Sunday-to swim or not to swim?
I missed a swim session this week. I would like to swim two 1000m straight swims, but wonder if it will be today. I mentioned yesterday that I was taking the next 2 days off. Typically I do a long run on Sunday, so that is what I'm referring to. I want to keep runs down to 3-4 per week, and so far this week I ran Tuesday after the InsideOut Sports ride (2.2 miles), Wednesday speedwork 8 miles, Friday easy run 7.5 miles, and yesterday for 8.5. That's only 26.2 for the week, compared to 40+ in marathon training, but then again, I'm not running a marathon in three weeks am I?
Monday is my normal rest day, and I will take it completely off of workouts.
I need to save the legs for the bike, so run distance will taper back considerably over the next 2 weeks.
Plus, I need to take care of some home projects today!
Monday is my normal rest day, and I will take it completely off of workouts.
I need to save the legs for the bike, so run distance will taper back considerably over the next 2 weeks.
Plus, I need to take care of some home projects today!
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