This is a fun, flat race, 3 miles from home, on a trail I love to run on. Last year I ran it one week prior to City of Oaks Marathon as a training race. This year, I don't have another race afterwards. It will be a good event to cap off my year. Thus, I'm going to train up to actually "race" it. I went out pretty well last year, and shut it down with about 4 miles to go, easing in under 1:10. I'm on a pretty aggressive plan this year for it, which will put me at a good base through the winter in preparations for Boston 2010.
Race date is October 24th. City of Oaks Marathon is the following weekend, and I'll probably be bandit-running that with Lainey as she embarks on the marathon experience :)
Tuesday, July 28, 2009
Monday, July 13, 2009
2009 Triangle Triathlon - Race Recap
Fun race. I never sleep well before races, and this was no exception.
Swim: 
First time I've faced trauma in the water; swimmer next to me cramped, then panicked. I stopped my swim to stay with him and signal the boat. It took FOREVER. I didn't hold on to him, but got close enough to where I could if I needed to. But, I'm not a strong swimmer, so that would've been dicey. Boat finally got there, and I recommenced my attempt at a swim. It took a full 5 minutes for me to settle back down. Once I made the first turn, I calmed down. I'm glad he's okay, and am proud of my decision to help. I'd hope someone would do the same for me.
Swim time: 20:04 (I would've probably been somewhere around 17:30-17:45, which was my plan, had I not rendered aid. Wouldn't have done it any other way though)
433/579 males (bottom 25%)
90/108 age group (bottom 17%)
First time I've faced trauma in the water; swimmer next to me cramped, then panicked. I stopped my swim to stay with him and signal the boat. It took FOREVER. I didn't hold on to him, but got close enough to where I could if I needed to. But, I'm not a strong swimmer, so that would've been dicey. Boat finally got there, and I recommenced my attempt at a swim. It took a full 5 minutes for me to settle back down. Once I made the first turn, I calmed down. I'm glad he's okay, and am proud of my decision to help. I'd hope someone would do the same for me.
Swim time: 20:04 (I would've probably been somewhere around 17:30-17:45, which was my plan, had I not rendered aid. Wouldn't have done it any other way though)
433/579 males (bottom 25%)
90/108 age group (bottom 17%)
T1: 2:24:
About where it should have been given the LONG run to transition from the lake. It went on forever! Quick chat with Chris and Greg about how far up Paul and Kevin were on me (Paul up 4+ minutes, Kevin up 3:30+).
About where it should have been given the LONG run to transition from the lake. It went on forever! Quick chat with Chris and Greg about how far up Paul and Kevin were on me (Paul up 4+ minutes, Kevin up 3:30+).
Bike:
Of course, I just had a blast on the bike. Long story short, I chased down Scanlon on the bike at the turn from Friendship onto New Hill-Holly Springs (after 14:30 bike time). Then proceeded to keep on chasin' em down. Loved the bike. Was only passed by DeShon, the chief spin instructor at LTF in Cary, at the 3rd speed bump on the way back into the park. It felt good to pass, especially on the uphills. Hill workouts are paying off. Happy with this bike effort. Glad I could borrow Greg's HED 3's, but would like to know how much of this was me, and how much the wheels helped. They are heavier, and this was a hilly course...
Bike time: 47:07, 22.3mph average.
51/579 males (top 8.8%)
8/108 age group (top 7.4%)
Of course, I just had a blast on the bike. Long story short, I chased down Scanlon on the bike at the turn from Friendship onto New Hill-Holly Springs (after 14:30 bike time). Then proceeded to keep on chasin' em down. Loved the bike. Was only passed by DeShon, the chief spin instructor at LTF in Cary, at the 3rd speed bump on the way back into the park. It felt good to pass, especially on the uphills. Hill workouts are paying off. Happy with this bike effort. Glad I could borrow Greg's HED 3's, but would like to know how much of this was me, and how much the wheels helped. They are heavier, and this was a hilly course...Bike time: 47:07, 22.3mph average.
51/579 males (top 8.8%)
8/108 age group (top 7.4%)
T2: 1:05:
This was a good T2 for me. I had a great rack position, and the motions were automatic today.
Run:
The run was a little tough today. My run suffered a little as I didn't take in a Gu late on the bike. But, still happy with the run. Couldn't get in a groove. Mile 1 came up in 6:10-hope it was marked short. Mile 2 7:11, maybe long? Mile 3.1ish 7:10, felt about like a 7:10 effort. Still, a 1:31ish.
Run time: 20:35, 6:37/mile pace.
54/579 males (top 9.3%)
6/108 age group (top 5.6%)
Overall results:
1:31:14 total time
100/579 males (top 17.3%)
16/108 male 35-39 (top 14.8%)
I was hoping for 1:30 flat, and might've had it but for the swim. A 1:30 would've moved me up one position in age group, and up 12 overall to 88th...no big deal!
This was a good T2 for me. I had a great rack position, and the motions were automatic today.
Run:
The run was a little tough today. My run suffered a little as I didn't take in a Gu late on the bike. But, still happy with the run. Couldn't get in a groove. Mile 1 came up in 6:10-hope it was marked short. Mile 2 7:11, maybe long? Mile 3.1ish 7:10, felt about like a 7:10 effort. Still, a 1:31ish.Run time: 20:35, 6:37/mile pace.
54/579 males (top 9.3%)
6/108 age group (top 5.6%)
Overall results:
1:31:14 total time
100/579 males (top 17.3%)
16/108 male 35-39 (top 14.8%)
I was hoping for 1:30 flat, and might've had it but for the swim. A 1:30 would've moved me up one position in age group, and up 12 overall to 88th...no big deal!
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