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.

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.

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.

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

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.

Web's birthday, Tweetsie Railroad

Rest day...older son's birthday today, so we did Tweetsie RR.

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.

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.

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.

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.

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

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

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

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...

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 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

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.

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

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.

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

Happy Mother's Day!

rest day...it's Mother's Day!

Getting prepped for next Saturday's 5k.

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!

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.

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

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.

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.

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.

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.

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

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!