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
Monday, October 27, 2008
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
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