Hmmm...it seems that I was a little off on my calculations for the 8 week program leading up to the Thanksgiving Day Race. I was using the Yahoo! calendar and counted a week twice in the switch from October to November. It throws me a little off in my training, but I wasn't really following the schedule very strictly anyway. It's all good, that just means I'll only get up to 11x400 on my intervals. C'est La Vie.
It was interval day, and I went back to the treadmill to do the run. I used my heart rate monitor this time to do the intervals. When my heart rate dipped back down into the 130's I'd pump it up for another fast 400. It worked out pretty well instead of just doing 400 up and 400 jog. I really felt the workout take it's toll in the last couple of 400's. Very cool. It was 8x400 that took 33:36 and ran me a little over 3 miles.
It's a day of rest on Thursday, and then on to The Run Like Hell 5K race Friday evening! We'll see if these intervals are paying off.
Thursday, October 26, 2006
Monday, October 23, 2006
10/19 - 10/23/2006 A Quick Catch Up
10/19/2006 Intervals
Week 2 of the training program bumps me up to 7x400 intervals. Check it off as completed in about 30 minutes
10/21/2006 Tour of 222
This ride was great. It was cold (about 34F) when I left around 7:30 in the morning. It was foggy too, which made visibility a little spotty, but not bad. It warmed up over the course of the morning thanks to a clear sunny day to about 54F by the end of the ride, still cool. I stopped along the way at a convenience store for a bathroom break and something to drink (love the starbucks bottled frappucinos for a shot of caffeine). I also picked up some beef jerky. I'm not usually big on beef jerky, but you can only eat so many clif bars and gel and the salty just sounded good. It was a bit of a chance if it didn't set well in the stomach, but fortunately it did. It's nice to have a variety of food options on a ride.
Dist: 69.02 miles
Avg: 16.41 mph
Max: 38.4 mph
Time: 4:12.24
10/22/2006 Long Run
I finally got around to revisiting my long 8.4 mile route. It was a good long run..that's all...
Distance: 8.4297
Time: 1:13:03
in zone 30.06 (152-171)
avg hr: 149
peak hr: 174
min hr: 82
total Cal: 1090
10/23/2006 Strength Training & Tempo Run
Elliptical = 15 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 12 each side.
Wall sit w/20 lb. wts.
2 sets bicep curls = 60 seconds each
2 sets shoulder press = 60 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts
Hip adductor=2 sets/12 reps 100 lbs.
Hip abductor=2 sets/12 reps 100 lbs.
Clamshell crunch w/overhead 8lb ball 2x25
Week 2 of the training program bumps me up to 7x400 intervals. Check it off as completed in about 30 minutes
10/21/2006 Tour of 222
This ride was great. It was cold (about 34F) when I left around 7:30 in the morning. It was foggy too, which made visibility a little spotty, but not bad. It warmed up over the course of the morning thanks to a clear sunny day to about 54F by the end of the ride, still cool. I stopped along the way at a convenience store for a bathroom break and something to drink (love the starbucks bottled frappucinos for a shot of caffeine). I also picked up some beef jerky. I'm not usually big on beef jerky, but you can only eat so many clif bars and gel and the salty just sounded good. It was a bit of a chance if it didn't set well in the stomach, but fortunately it did. It's nice to have a variety of food options on a ride.
Dist: 69.02 miles
Avg: 16.41 mph
Max: 38.4 mph
Time: 4:12.24
10/22/2006 Long Run
I finally got around to revisiting my long 8.4 mile route. It was a good long run..that's all...
Distance: 8.4297
Time: 1:13:03
in zone 30.06 (152-171)
avg hr: 149
peak hr: 174
min hr: 82
total Cal: 1090
10/23/2006 Strength Training & Tempo Run
Elliptical = 15 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 12 each side.
Wall sit w/20 lb. wts.
2 sets bicep curls = 60 seconds each
2 sets shoulder press = 60 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts
Hip adductor=2 sets/12 reps 100 lbs.
Hip abductor=2 sets/12 reps 100 lbs.
Clamshell crunch w/overhead 8lb ball 2x25
I did a 4 mile tempo run on the treadmill. I started out nice and easy at 10 minute/mile pace and worked up to a 7 minute/mile pace by the 1.5 mile mark. I held the 7 minute/mile until mile 3 and then geared back down and jogged out the last mile.
Tuesday, October 17, 2006
10/17/2006 Strength, Tempo Run & Thanksgiving Race Thoughts
Strength Training
Elliptical = 15 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 12 each side.
Wall sit w/20 lb. wts.
2 sets bicep curls = 60 seconds each
2 sets shoulder press = 60 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts
Hip adductor=2 sets/12 reps 100 lbs.
Hip abductor=2 sets/12 reps 100 lbs.
Clamshell crunch w/overhead 8lb ball 2x25
Tempo Run
It was feeling like a tempo run type of day today. It doesn't feel right to start off the running week with intervals, although I guess there is no reason that I couldn't do that. It just feels good to ease into the week with some tempo running, crank it up with some intervals, and bring it on home with the long run at the end of the week. I am totally a creature of habit. It runs in the family...thanks dad. I decided I'd run 4 miles today and do a couple at near race pace. I decided to do it on the tread mill since it was pouring down rain and I was at the gym anyway. There were some treadmills that I'd never tried before, so I decided to give them a whirl, and they turned out to be very cool. They had a nice display with an oval "track" to show distance, some good information and two little fans to keep a little cool. That is my biggest complaint about the hamster wheel workout, dead air. ugh. Anyway I started out at a nice easy 9:30 pace and eased it up a little bit at a time until I reached a 7:00 pace at the 1 1/2 mile mark. I held that pace until mile 3 and brought it back down to the 9:30 pace to finish it out. I didn't give myself quite enough time, so I ended running around 3 3/4 miles with the cool down. I was happy though with the effort, and let it go at that.
I've settle on a training schedule that will take me through the Run Like Hell 5K at the end of October and to the Thanksgiving Day 10K Race at the end of November. It's going to be the advance training schedule listed on the race site. It's the three workouts I listed above each week: tempo, interval, distance mixed with strength training and some cycling. I already know I can do the distance I just want to improve on my speed a bit, but not overdue the running. I don't want to burnout or injure myself before the race. I still wonder just how much running my knees will take before something starts to give. At some point this winter I'm going to have to figure out how I'm going to work in some swimming into my schedule. Who needs sleep really?
Elliptical = 15 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 12 each side.
Wall sit w/20 lb. wts.
2 sets bicep curls = 60 seconds each
2 sets shoulder press = 60 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts
Hip adductor=2 sets/12 reps 100 lbs.
Hip abductor=2 sets/12 reps 100 lbs.
Clamshell crunch w/overhead 8lb ball 2x25
Tempo Run
It was feeling like a tempo run type of day today. It doesn't feel right to start off the running week with intervals, although I guess there is no reason that I couldn't do that. It just feels good to ease into the week with some tempo running, crank it up with some intervals, and bring it on home with the long run at the end of the week. I am totally a creature of habit. It runs in the family...thanks dad. I decided I'd run 4 miles today and do a couple at near race pace. I decided to do it on the tread mill since it was pouring down rain and I was at the gym anyway. There were some treadmills that I'd never tried before, so I decided to give them a whirl, and they turned out to be very cool. They had a nice display with an oval "track" to show distance, some good information and two little fans to keep a little cool. That is my biggest complaint about the hamster wheel workout, dead air. ugh. Anyway I started out at a nice easy 9:30 pace and eased it up a little bit at a time until I reached a 7:00 pace at the 1 1/2 mile mark. I held that pace until mile 3 and brought it back down to the 9:30 pace to finish it out. I didn't give myself quite enough time, so I ended running around 3 3/4 miles with the cool down. I was happy though with the effort, and let it go at that.
I've settle on a training schedule that will take me through the Run Like Hell 5K at the end of October and to the Thanksgiving Day 10K Race at the end of November. It's going to be the advance training schedule listed on the race site. It's the three workouts I listed above each week: tempo, interval, distance mixed with strength training and some cycling. I already know I can do the distance I just want to improve on my speed a bit, but not overdue the running. I don't want to burnout or injure myself before the race. I still wonder just how much running my knees will take before something starts to give. At some point this winter I'm going to have to figure out how I'm going to work in some swimming into my schedule. Who needs sleep really?
10/15/2006 Sunflower Revolution III
This was an amazing ride which capped off an outstanding weekend for cycling. Saturday I hit the swap meet that took place in conjunction with all the other fun events in Loveland. I didn't really know what I'd find, but I had a clear idea of what I was hoping to find...winter gear. I got so incredibly lucky as I was able to score some sweet compression tights, long sleeved undershirt (both new with tags), gloves, and jacket for the price of a pair of cycling shorts. It was so awesome to get that gear, and just in time for the Sunflower Revolution!
It was a wonderful metric century ride on some rural roads where we got to enjoy all the colors of fall. It was such a nice change of pace to be able to enjoy the ride at a leisurely pace. I got to chat with some really nice people and take a few photos along the way. This ride will definitely be on my calendar for next year.
It was a wonderful metric century ride on some rural roads where we got to enjoy all the colors of fall. It was such a nice change of pace to be able to enjoy the ride at a leisurely pace. I got to chat with some really nice people and take a few photos along the way. This ride will definitely be on my calendar for next year.
Saturday, October 14, 2006
10/13 - 10/14/2006 Shakin' the Post Race Blues
I've been experiencing a dip in my motivation over the last couple of weeks. I think it was a bit like post-partum depression. I've been so looking forward to the Little Miami for the last year and now that it is finally over I felt a bit....down. I was going to say let down, but that is not exactly right. It was just a lull in the schedule and I wasn't sure where I was going with my training or what to prepare for next. Everything is starting to come into focus as the fall events start to roll in. I feel that I've been so focused on improving this year and going faster, harder, longer, that it is just time to kick back a little bit and enjoy the fruits of my hard work. Not that I'm going to stop working hard, but I'm going to just relax and take it as it comes. I've got some big plans swimming around in my head for the next two years to think about too! Maybe Iron Man?...
10/13 Interval Running & Cycling
I'm not a big fan of tread mills (hamster wheels), but it was quite cold this morning. I decided rather than fight the dark and cold, I'd slide on over to my mom's place and use their club house tread mill. It really wasn't bad at all. I hit it with 6x400 that took about 25 minutes.
Cycling
Rick twisted my arm and talked me into riding this evening. It went a little like this "Hey, man we riding tonight?". Me: "Hmmmm I'm kind of tire....F^&k it, yeah let's go." I don't do a whole lot of riding in the evening, so this was a nice change of pace. We didn't get out on the road until after 7 pm which didn't leave a lot of time to ride before dark, but we made the most of it. I decided to take him on the short loop out 222 to SW Corner Rd to Benton and on home. It's a nice little 11 mile route with a challenging hill right in the middle. I could have made it easier for him, but for me if there isn't a good hill challenge it doesn't feel like a ride at all.
Dist: 10.96 miles
Time: 45:58
Avg: 14.3 mph
Max: 34.2 mph
10/14/2006 Long Run
I never thought of myself as a distance runner of any kind. In high school I'd run 400's, 200's, and 4x400 relay. I got into running in my adult life by way of 5K's and didn't really think I'd run much longer races than that. This past year I've found the 10k's were some of my favorite races. Now I'm looking forward to my first marathon in the spring and my long runs have become my favorite part of my workouts. On this particular run I would have actually liked to run longer, but the bike swap meet was calling my name. More on that later, as for the run it was 6 miles in 51:50. For a training run at a "slow pace" that' s outstanding.
10/13 Interval Running & Cycling
I'm not a big fan of tread mills (hamster wheels), but it was quite cold this morning. I decided rather than fight the dark and cold, I'd slide on over to my mom's place and use their club house tread mill. It really wasn't bad at all. I hit it with 6x400 that took about 25 minutes.
Cycling
Rick twisted my arm and talked me into riding this evening. It went a little like this "Hey, man we riding tonight?". Me: "Hmmmm I'm kind of tire....F^&k it, yeah let's go." I don't do a whole lot of riding in the evening, so this was a nice change of pace. We didn't get out on the road until after 7 pm which didn't leave a lot of time to ride before dark, but we made the most of it. I decided to take him on the short loop out 222 to SW Corner Rd to Benton and on home. It's a nice little 11 mile route with a challenging hill right in the middle. I could have made it easier for him, but for me if there isn't a good hill challenge it doesn't feel like a ride at all.
Dist: 10.96 miles
Time: 45:58
Avg: 14.3 mph
Max: 34.2 mph
10/14/2006 Long Run
I never thought of myself as a distance runner of any kind. In high school I'd run 400's, 200's, and 4x400 relay. I got into running in my adult life by way of 5K's and didn't really think I'd run much longer races than that. This past year I've found the 10k's were some of my favorite races. Now I'm looking forward to my first marathon in the spring and my long runs have become my favorite part of my workouts. On this particular run I would have actually liked to run longer, but the bike swap meet was calling my name. More on that later, as for the run it was 6 miles in 51:50. For a training run at a "slow pace" that' s outstanding.
Wednesday, October 11, 2006
10/9 - 10/10/2006 Strength & Tempo Run
10/9/2006 Strength Training
Elliptical = 10 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 12 each side.
Wall sit w/20 lb. wts.
2 sets bicep curls = 60 seconds each
2 sets shoulder press = 60 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts
Hip adductor=2 sets/12 reps 95 lbs.
Hip abductor=2 sets/12 reps 95 lbs.
Clamshell crunch w/overhead 8lb ball 2x25
Running
It was the first day of my 8 week training program building up to the Thanksgiving Day 10K Race. I'm still not sure what I'm working toward exactly which has been troubling for my motivation. What is it that I want to get out of this race, or what do I hope to achieve? Do I want to push for a better time than my 43:41 for the Mercy Metric? Do I want to just chill out and enjoy the run with my friends that are going to be there? I'm going to continue on the program at least until I make up my mind. I ran 3 miles in about 28 minutes. It was mostly flat on Filager and Meghan's Run.
10/10/2006 Tempo Run
I was feeling stiff on my run today. It was to be expected after a double dose of strength and running yesterday. It still doesn't make it any easier knowing that it was going to be hard. When I'm stiff like that I think of it as running on stilts, because that is kind of what it feels like. I decided to push on through though and hit it. I went to Central Park by Aiden's school to do the run on the jogging trail. I started with a slowish pace and pumped it up in the middle mile and held that pace until the last 1/2 mile. Very scientific, no? I forgot to start my watch, so I don't have an exact time, but I figured it was about 27 minutes for the 3 1/4 miles.
Elliptical = 10 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 12 each side.
Wall sit w/20 lb. wts.
2 sets bicep curls = 60 seconds each
2 sets shoulder press = 60 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts
Hip adductor=2 sets/12 reps 95 lbs.
Hip abductor=2 sets/12 reps 95 lbs.
Clamshell crunch w/overhead 8lb ball 2x25
Running
It was the first day of my 8 week training program building up to the Thanksgiving Day 10K Race. I'm still not sure what I'm working toward exactly which has been troubling for my motivation. What is it that I want to get out of this race, or what do I hope to achieve? Do I want to push for a better time than my 43:41 for the Mercy Metric? Do I want to just chill out and enjoy the run with my friends that are going to be there? I'm going to continue on the program at least until I make up my mind. I ran 3 miles in about 28 minutes. It was mostly flat on Filager and Meghan's Run.
10/10/2006 Tempo Run
I was feeling stiff on my run today. It was to be expected after a double dose of strength and running yesterday. It still doesn't make it any easier knowing that it was going to be hard. When I'm stiff like that I think of it as running on stilts, because that is kind of what it feels like. I decided to push on through though and hit it. I went to Central Park by Aiden's school to do the run on the jogging trail. I started with a slowish pace and pumped it up in the middle mile and held that pace until the last 1/2 mile. Very scientific, no? I forgot to start my watch, so I don't have an exact time, but I figured it was about 27 minutes for the 3 1/4 miles.
Sunday, October 08, 2006
10/6 - 10/8/2006 Strength & Cycling
10/6/2006 Strength Training
Elliptical = 10 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 12 each side.
Wall sit w/20 lb. wts.
2 sets bicep curls = 60 seconds each
2 sets shoulder press = 60 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts
Hip adductor=2 sets/12 reps 95 lbs.
Hip abductor=2 sets/12 reps 95 lbs.
Clamshell crunch w/overhead 8lb ball 2x25
10/8/2006 Cycling
It was the type of day that I just didn't want to go home. I started out going on a 20 mile ride that quickly doubled...and then some. I wasn't pushing hard or keeping track of time, mileage, average speed or any of the other little details that I tend to obsess over. I was just enjoying the ride. I could feel the autumn in the air. Even though it was a very warm 75 degree day there was that undercurrent or feeling of cold weather coming. On the loop I was riding there were several places that I could've cut the ride short, but everytime it would come time to make that decision it was a no brainer. I just wanted to keep riding! I also wanted to get in a long ride in preparation for Sunday's Sunflower Revolution Metric Century ride. A chance to ride with Davis Phinney and Connie Carpenter Phinney, Sweet!
Odo: 1667.6 miles
Dist: 47.09 miles
Time: 2:56.08
Avg: 16 mph
Max: 44.3 mph
Elliptical = 10 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 12 each side.
Wall sit w/20 lb. wts.
2 sets bicep curls = 60 seconds each
2 sets shoulder press = 60 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts
Hip adductor=2 sets/12 reps 95 lbs.
Hip abductor=2 sets/12 reps 95 lbs.
Clamshell crunch w/overhead 8lb ball 2x25
10/8/2006 Cycling
It was the type of day that I just didn't want to go home. I started out going on a 20 mile ride that quickly doubled...and then some. I wasn't pushing hard or keeping track of time, mileage, average speed or any of the other little details that I tend to obsess over. I was just enjoying the ride. I could feel the autumn in the air. Even though it was a very warm 75 degree day there was that undercurrent or feeling of cold weather coming. On the loop I was riding there were several places that I could've cut the ride short, but everytime it would come time to make that decision it was a no brainer. I just wanted to keep riding! I also wanted to get in a long ride in preparation for Sunday's Sunflower Revolution Metric Century ride. A chance to ride with Davis Phinney and Connie Carpenter Phinney, Sweet!
Odo: 1667.6 miles
Dist: 47.09 miles
Time: 2:56.08
Avg: 16 mph
Max: 44.3 mph
Thursday, October 05, 2006
10/2 - 10/3/2006 Recovery & Strength
10/2/2006 Recovery Ride
It was a nice recovery ride Monday after the race. I was gonna keep it short, but it was such a nice day I just kept riding. Active recovery, baby, active recovery.
Odo: 1620.3 miles
Dist: 30.13 miles
Time: 2:07.28
Avg: 14.1 mph
Max: 35.6 mph
10/3/2006 Strength Training
JC Bands Lunges with rows, Grey Bands - 12 each side.
Wall sit w/20 lb. wts.
2 sets bicep curls = 60 seconds each
2 sets shoulder press = 60 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts
Hip adductor=2 sets/12 reps 95 lbs.
Hip abductor=2 sets/12 reps 95 lbs.
Clamshell crunch w/overhead 8lb ball 2x25
It was a nice recovery ride Monday after the race. I was gonna keep it short, but it was such a nice day I just kept riding. Active recovery, baby, active recovery.
Odo: 1620.3 miles
Dist: 30.13 miles
Time: 2:07.28
Avg: 14.1 mph
Max: 35.6 mph
10/3/2006 Strength Training
Elliptical = 15 minutes on Fat Burning
JC Bands Lunges with rows, Grey Bands - 12 each side.
Wall sit w/20 lb. wts.
2 sets bicep curls = 60 seconds each
2 sets shoulder press = 60 seconds each
Walking lunges = width of court/back doing lat raises with 15lb. wts
Hip adductor=2 sets/12 reps 95 lbs.
Hip abductor=2 sets/12 reps 95 lbs.
Clamshell crunch w/overhead 8lb ball 2x25
Monday, October 02, 2006
10/1/2006 Little Miami Triathlon
In the first 10 minutes of the kayak stage of the race I knew it was going to be a great day on the course. My stroke was as smooth as it ever had been, the river was running high, and it was a beautiful sunny morning with the mist floating up over the water. I couldn't have asked for a more perfect morning. The kayak section went off without a hitch. I maintained a good stroke the entire trip with only some minor pain in my right shoulder as I got tired toward the end of the run. My goal was to finish it in an hour or under. I got out of the water and clicked my lap button on my watch at 59:29 going into the first transition.
For some reason in all my planning and dreaming I did not even begin to consider the time it would take in the transitions. These aren't the kind of transitions I'm used to for the duathlons, where all I had to worry about were my shoes and helmet. Getting out of the kayak my shoulders were tired my hands were tired from holding the paddle and my legs were wet and stiff. I had brought my own paddle so I had to deal with breaking it down, putting it in the bag changing shoes, zip tieing the bag shut and moving on to the run. It was a completely different experience. It wasn't so bad though, I whipped through it in about 2 1/2 minutes. It is something that I will account for next year and prepare for a little better.
Going into the run I was full expecting some stiff, cold legs after sitting in the kayak for an hour, but much to my delight the transition was smooth and I got off to a good start. I caught my first mile at about 8 minutes and pushed it up for the 2nd mile to 7 1/2 minutes and kept trying to nudge it up as I warmed up and found my stride. It was a beautiful run. Instead of dreading the miles and fighting to keep my stride and pace I found a very natural solid pace and cranked it out all the while keeping an eye on my time and adjusting my pace. I can feel the interval training already starting to work in my favor. I caught Dave, who started 2 minutes ahead of me, at about the 4 mile marker. I was happy to see him doing to so well, because he was concerned that he hadn't done enough training and thought I'd catch him early in the run. After passing him up I started to focus on the task that was coming up, The Hill.
At the end of the run is a Hill, not a Hill but The Hill. This isn't a normal hill you'd run up in any road race, this is a full on hiking trail that goes straight up the side of a steep hill. I'm no expert on grades, or how steep a hill is, but I don't think I'm exaggerating to say it's a good 16% grade or more. I decided to take The Hill like I'd take an extremely steep hill in cycling. I geared down and walked at a quick pace on the up grades. On the flat spots I'd pick it up to a jog, but it was more about conserving energy and making it up with lots of gas for the bike. The goal for the run was 45 minutes. I topped The Hill at 43:26. Absolutely Perfect.
I slowed myself down in the second transition and walked to my bike taking time to catch my breath, take some drinks of water and eat half a banana. It was 3 1/2 minutes well spent. I wanted to be focused and relaxed for the ride. There are a couple of things I'd like for transition next year. I'd like a stool, or bucket to sit on while I change shoes, and a stand to put my bike on. The transition area is in an open turn around where you can either lean the bike on a tree if you get lucky or lay it in the grass. It's not a big deal to lay it down, but I'd like to have my bike upright with the bottles in the brackets and everything ready to go.
I truly underestimated the bike course. For some reason I thought I'd be able to whip through the bike course at close to 45 minutes. What I didn't take into account was headwind, and exhaustion...but mostly headwind. The course is very flat with some rolling hills, so there were no major climbs to sap me, but the rolling hills took there toll and the head wind...suuuuuucked. I was still feeling strong despite these things until the 11th mile when my biggest fear came to fruition. My left calf muscle began to twitch. No, not again. The cramps were coming, and it wasn't a matter of if at this point, but a matter of when. They did come at about mile 14. Luckily it wasn't severe and I was able to coast and stretch and massage them out on the bike. While it didn't put me off the bike it definitely slowed me down. damn.
The race stats: distance: 17 miles avg: 18.6 mph time: 54:46
It was a solid effort and I set the time to beat for next year amongst my friends. I came in a full 10 minutes faster than the fastest time last year and 16 minutes faster than my time. I was all smiles at the end of the race, and plans have already started swirling around for next year.
After I was done I rested grabbed something to eat and drink, chatted with some friends then headed back out on to the bike course...backwards. I decided to ride with Rick the last few miles of his race. I knew he'd appreciate it. I cruised back out on to the course and worked my way back about 4 miles before running into him. I turned and towed him in the final 4 miles to help him finish out strong.
Odo: 1,590.2 miles
Dist: 26.85 miles
Time: 1:57.23
Avg: 13.7 mph
Max: 25.8 mph
For some reason in all my planning and dreaming I did not even begin to consider the time it would take in the transitions. These aren't the kind of transitions I'm used to for the duathlons, where all I had to worry about were my shoes and helmet. Getting out of the kayak my shoulders were tired my hands were tired from holding the paddle and my legs were wet and stiff. I had brought my own paddle so I had to deal with breaking it down, putting it in the bag changing shoes, zip tieing the bag shut and moving on to the run. It was a completely different experience. It wasn't so bad though, I whipped through it in about 2 1/2 minutes. It is something that I will account for next year and prepare for a little better.
Going into the run I was full expecting some stiff, cold legs after sitting in the kayak for an hour, but much to my delight the transition was smooth and I got off to a good start. I caught my first mile at about 8 minutes and pushed it up for the 2nd mile to 7 1/2 minutes and kept trying to nudge it up as I warmed up and found my stride. It was a beautiful run. Instead of dreading the miles and fighting to keep my stride and pace I found a very natural solid pace and cranked it out all the while keeping an eye on my time and adjusting my pace. I can feel the interval training already starting to work in my favor. I caught Dave, who started 2 minutes ahead of me, at about the 4 mile marker. I was happy to see him doing to so well, because he was concerned that he hadn't done enough training and thought I'd catch him early in the run. After passing him up I started to focus on the task that was coming up, The Hill.
At the end of the run is a Hill, not a Hill but The Hill. This isn't a normal hill you'd run up in any road race, this is a full on hiking trail that goes straight up the side of a steep hill. I'm no expert on grades, or how steep a hill is, but I don't think I'm exaggerating to say it's a good 16% grade or more. I decided to take The Hill like I'd take an extremely steep hill in cycling. I geared down and walked at a quick pace on the up grades. On the flat spots I'd pick it up to a jog, but it was more about conserving energy and making it up with lots of gas for the bike. The goal for the run was 45 minutes. I topped The Hill at 43:26. Absolutely Perfect.
I slowed myself down in the second transition and walked to my bike taking time to catch my breath, take some drinks of water and eat half a banana. It was 3 1/2 minutes well spent. I wanted to be focused and relaxed for the ride. There are a couple of things I'd like for transition next year. I'd like a stool, or bucket to sit on while I change shoes, and a stand to put my bike on. The transition area is in an open turn around where you can either lean the bike on a tree if you get lucky or lay it in the grass. It's not a big deal to lay it down, but I'd like to have my bike upright with the bottles in the brackets and everything ready to go.
I truly underestimated the bike course. For some reason I thought I'd be able to whip through the bike course at close to 45 minutes. What I didn't take into account was headwind, and exhaustion...but mostly headwind. The course is very flat with some rolling hills, so there were no major climbs to sap me, but the rolling hills took there toll and the head wind...suuuuuucked. I was still feeling strong despite these things until the 11th mile when my biggest fear came to fruition. My left calf muscle began to twitch. No, not again. The cramps were coming, and it wasn't a matter of if at this point, but a matter of when. They did come at about mile 14. Luckily it wasn't severe and I was able to coast and stretch and massage them out on the bike. While it didn't put me off the bike it definitely slowed me down. damn.
The race stats: distance: 17 miles avg: 18.6 mph time: 54:46
It was a solid effort and I set the time to beat for next year amongst my friends. I came in a full 10 minutes faster than the fastest time last year and 16 minutes faster than my time. I was all smiles at the end of the race, and plans have already started swirling around for next year.
After I was done I rested grabbed something to eat and drink, chatted with some friends then headed back out on to the bike course...backwards. I decided to ride with Rick the last few miles of his race. I knew he'd appreciate it. I cruised back out on to the course and worked my way back about 4 miles before running into him. I turned and towed him in the final 4 miles to help him finish out strong.
Odo: 1,590.2 miles
Dist: 26.85 miles
Time: 1:57.23
Avg: 13.7 mph
Max: 25.8 mph
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