Got out this morning for an hour bike. It was supposed to be a half hour but since I can't get my swim since I'll be traveling I just extended the bike. Legs recovered from yesterday and didn't feel too bad this am. Couple runs this weekend and a long bike on Monday.
Summary:
Bike: 1 hour
Avg HR: 138
Friday, August 29, 2008
Thursday, August 28, 2008
Hard Day
Today was brutal. There's no other way to put it. It's nice to have dead legs but working out on them just hurts. Today was an SBR day. Got in 45 in the pool and then it was a brick. The bike portion was only 30 minutes, I'm guessing to loosen up the bike followed by a 1.5 hour run. The run is where the pain came in and it was bad on hills. The first 30 minutes were rough going and then there was a nice feeling stretched out point and then there was just a let's survive this thing. Surviving dark roads was another thing, damn it's getting darker faster every night.
Summary:
Swim: 45
Bike: 30
Run: 1.5 hours
Avg HR: 150
Summary:
Swim: 45
Bike: 30
Run: 1.5 hours
Avg HR: 150
Wednesday, August 27, 2008
Getting Dark
Now that fall is approaching the days are much shorter. Tonight I got out for a 1.5 hour ride leaving from my house a little after 6 and it was pretty dark when I finished. Guess I'm going to have to move to the trainer soon for my weekday rides or wake up even earlier.
I got in some good hill repeats tonight and was amazed that my avg HR was only 139.
Summary:
Ride:
Time: 1.5 hours
Avg HR: 139
I got in some good hill repeats tonight and was amazed that my avg HR was only 139.
Summary:
Ride:
Time: 1.5 hours
Avg HR: 139
Tuesday, August 26, 2008
Expensive Day
I finalized my travel plans today for Florida. Damn, that was expensive. Two plane tickets on different days for me and my wife. I fly down and arrive on Wednesday and my wife flies in the next evening. We then both fly out on Sunday. Thankfully, a friend of mine is driving down for vacation and will bring my bike along, saving me $260 in bike transport fees. Another good thing is the hotel I booked back in March. It's only a 5 minute walk from the transition area. So that's done and now I can focus on training again.
Today was painful. I haven't lifted in two weeks and getting back to it just hurts. Today was swim, bike, lift and run. I knocked off my leg lifts, ab work and short bike and hit the run. As always it feels like your running in cement. My HR was in the 150s the whole time and I felt like I wasn't moving at all. Very uncomfortable run...such heavy legs.
Summary:
Swim: 45 mins
Weights: 45 mins
Run: 35 painful minutes
Today was painful. I haven't lifted in two weeks and getting back to it just hurts. Today was swim, bike, lift and run. I knocked off my leg lifts, ab work and short bike and hit the run. As always it feels like your running in cement. My HR was in the 150s the whole time and I felt like I wasn't moving at all. Very uncomfortable run...such heavy legs.
Summary:
Swim: 45 mins
Weights: 45 mins
Run: 35 painful minutes
Monday, August 25, 2008
Swim
Today was my day off but I hit the pool since I missed a swim workout last week. With the IM approaching I need to double my pool time to keep my confidence level up. I put in an hours work tonight doing drills 100s etc. It felt good and was good for the legs after last week and yesterdays ride.
Started finalizing my plans for traveling to Florida and it's a nightmare. Flights are expensive and logistics are even worse. I've eyed a flight and bike transport so that's good now it's just dealing with the costs. It's expensive to inflict Ironman pain on yourself.
Summary:
Swim:
Time: 1 hour
2800 meters
Started finalizing my plans for traveling to Florida and it's a nightmare. Flights are expensive and logistics are even worse. I've eyed a flight and bike transport so that's good now it's just dealing with the costs. It's expensive to inflict Ironman pain on yourself.
Summary:
Swim:
Time: 1 hour
2800 meters
Saturday, August 23, 2008
Brick
Today I got out for a long brick. The bike wasn't the hard part but the run let me know I'm still not recovered from last weekend's race. It was great to not run in race flats. The bike portion was good and I kept a steady cadence but on the hills my legs ached to get back to the flats. The run was smooth and felt much better about 35 minutes in to the hour. My HR was in the 160s for most of the run with a max of 171. It's a pretty hilly route.
Feels good to be back to training. After today's workout I feel like I went out for a 4+ hour ride.
Summary:
Bike: 1:30
Avg HR: 145
Run: 1 hour
Avg HR: 158
Feels good to be back to training. After today's workout I feel like I went out for a 4+ hour ride.
Summary:
Bike: 1:30
Avg HR: 145
Run: 1 hour
Avg HR: 158
Thursday, August 21, 2008
Back at it
Time has been at a premium lately. Huge project at work that made me miss my training yesterday. I was able to get in a 45 minute ride on Tuesday and was surprised that my legs are ok. I have no lingering pain or tiredness just a bunch of low confidence issues at this point. I'm trying to focus on the positives of Timberman but I've come away feeling shitty. Regardless, I'm trying to stay focused on my training. I need to get back to the good place I was a few weeks ago.
Tonight I got out for a easy brick. 30 on the bike followed by a 35 minute run.
Summary:
Bike:
Avg HR: 126
Run:
Avg HR: 151
Tonight I got out for a easy brick. 30 on the bike followed by a 35 minute run.
Summary:
Bike:
Avg HR: 126
Run:
Avg HR: 151
Monday, August 18, 2008
Timberman - The Race that Wasn't
This race was important to me. It was my first half last year and I hoped to better my time considerably.
Swim: 36 mins
Waiting on the beach for 10 waves to hit the water before you sucks. It was great seeing the pros go off but then it was a lot of standing around. Finally, my wave was called and we hit the line. I had about 160 in my wave and took a position on the inside front. I got off quick and overtook quite a few guys. Out to the first turn I felt strong moving through guys and holding a really good line. At the turn we got hit with some chop and had to move through some stragglers in the other waves. I felt like I was moving along at a good pace. Hit the final turn and hit some more traffic. Kept my stroke long and smooth and eventually found my fingertips hitting the sandy bottom. Got up looked at the watch and was hoping for a better result but was satified.
Bike: 2:54
Ok, so I had orders to keep the HR at 155 the entire bike. I got out of transition and on the bike and felt really, really good. I took a gel and downed some water and tried to settle my HR into the 155 area. As we hit the turn on the back roads and the start of climb I was moving through the field with little effort. Took another gel at the 20 minute mark and continued this throughout the ride. When we got out to the loop I was hauling ass and still in the 155 range. I couldn't believe how fast I was moving by people and dropping them so easily. I hit the turn and headed back home at around 1:25 or so. I was feeling really good and thought I had a chance if I ripped off a solid run to go under 5 hours. I kept fueling with water and gel and was moving through a stiff headwind with ease and gobbling up guys that went out way too hard. A ton of them in my AG. The euphoria was about to hit a wall though as I suddenly noticed a sound coming from my rear wheel. I started feeling the road more and my bike started to swerve in the rear. I flatted. Pissed, I hoped off and cracked a CO2 into the tire. It held air so I jumped on and started going again but only for a mile or so. I had thoughts of riding it in but there was no chance of that with it totally flat now. I pulled off the side of the road and waited. Saw a support truck..flagged him and he came around to help. He pumped some air into it and told me to look for the Mavic car. I started going again and it went flat. At this point I wanted to punch something, cry or just mail it in. I pulled off the road and sat on the guardrail with my helmet off as people I worked so hard to catch cruised by. After about 10 minutes I saw the Mavic car and jumped up to flag him down. I ran straight across the road carrying my bike. He gave me a new wheel but couldn't get the gearing straight. I had my middle gears and that's all I cared about at this point. I just wanted to get home to transition. I ran back across the road mounted up and took off. I basically said screw the HR at this point knowing I had about 20 to go and cranked out the big gear. Again, I felt good and was hoping to come in under 3 hours. I cranked up some hills past some folks I had passed originally and roasted the downhills not caring about a crash at 50 miles an hour. I got to transition in 2:52 ish for a time of 2:54.
Run: 1:43
Shaking off the flat was hard to do but I thought I could really make up some time on the run. I could still finish in maybe 5:10 if I had a good second loop. I started off strong, legs were really good and I was overly focused on doing damage. My HR was 169 for the first mile which I put down in about 7:15. I dropped it back to 162 and kept it there for the entire first loop. Drift got me up to 165 to 168. I took water at every aid station and noticed some cramping and hit the salt at every other. At mile 5 I started taking cola too. It was hot on the second loop and I thought I had earned the right to push it but I waited until I hit mile 8. I was moving past people the whole time which gave huge motivation. People were walking all over the place and I was hauling. My HR was up at 169 and 170 on the hill and I started pushing harder as I neared the flats to the finish. After all I had been through today, I kept thinking about what could've been. I still thought I was going to come in at 5:25 but somehow I managed some speed over the last 3.5 miles and finished in 5:17. I def didn't leave anything on the run. I could've gone all out but I think I was at my max. My HR for the run was 170. I did cramp up hard twice but if I kept moving I was all good.
Total time: 5:17
Summary:
Crossing the line was bitter sweet. I had my heart set on this race because I knew this was my last race to actually race. I'm more concerned about finishing IM Florida. I did this race before and knew I could finish so it was all about seeing where I measured up. I was killing the bike and have never felt so good. Everything was clicking - HR, nutrition, and cadence. At the turn I felt even better in a stiff headwind. The flat destroyed me mentally but it was a good test because if anything I didn't drop out or give up. Even though I wanted to toss my bike in the ravine I kept it all in perspective, but it was one of the hardest things I've had to overcome since I started doing triathlons. To think where I could've finished is hard for me now. I could have easily been at 5 or maybe even under. I still finished 15 minutes faster than last year and was stuck on the road for about 20. A lot of what ifs have been running through my mind. I might have had better legs on the run if I had not dumped my nutrition plan the last 20 of the bike in order to make up time. I finished 250 overall, but could've well who knows? If anything, I know I can hit my numbers prescribed by Max and race well, really well. Barring mechanicals and other issues I'm where I need to be. Things don't always go perfect but for about 2 hours into Timberman things were going better than they ever have for me and it took a flat to derail it all. It's hard to get back to training after this but I've got more work to do. I can't even look at the results anymore. Moving on...
Swim: 36 mins
Waiting on the beach for 10 waves to hit the water before you sucks. It was great seeing the pros go off but then it was a lot of standing around. Finally, my wave was called and we hit the line. I had about 160 in my wave and took a position on the inside front. I got off quick and overtook quite a few guys. Out to the first turn I felt strong moving through guys and holding a really good line. At the turn we got hit with some chop and had to move through some stragglers in the other waves. I felt like I was moving along at a good pace. Hit the final turn and hit some more traffic. Kept my stroke long and smooth and eventually found my fingertips hitting the sandy bottom. Got up looked at the watch and was hoping for a better result but was satified.
Bike: 2:54
Ok, so I had orders to keep the HR at 155 the entire bike. I got out of transition and on the bike and felt really, really good. I took a gel and downed some water and tried to settle my HR into the 155 area. As we hit the turn on the back roads and the start of climb I was moving through the field with little effort. Took another gel at the 20 minute mark and continued this throughout the ride. When we got out to the loop I was hauling ass and still in the 155 range. I couldn't believe how fast I was moving by people and dropping them so easily. I hit the turn and headed back home at around 1:25 or so. I was feeling really good and thought I had a chance if I ripped off a solid run to go under 5 hours. I kept fueling with water and gel and was moving through a stiff headwind with ease and gobbling up guys that went out way too hard. A ton of them in my AG. The euphoria was about to hit a wall though as I suddenly noticed a sound coming from my rear wheel. I started feeling the road more and my bike started to swerve in the rear. I flatted. Pissed, I hoped off and cracked a CO2 into the tire. It held air so I jumped on and started going again but only for a mile or so. I had thoughts of riding it in but there was no chance of that with it totally flat now. I pulled off the side of the road and waited. Saw a support truck..flagged him and he came around to help. He pumped some air into it and told me to look for the Mavic car. I started going again and it went flat. At this point I wanted to punch something, cry or just mail it in. I pulled off the road and sat on the guardrail with my helmet off as people I worked so hard to catch cruised by. After about 10 minutes I saw the Mavic car and jumped up to flag him down. I ran straight across the road carrying my bike. He gave me a new wheel but couldn't get the gearing straight. I had my middle gears and that's all I cared about at this point. I just wanted to get home to transition. I ran back across the road mounted up and took off. I basically said screw the HR at this point knowing I had about 20 to go and cranked out the big gear. Again, I felt good and was hoping to come in under 3 hours. I cranked up some hills past some folks I had passed originally and roasted the downhills not caring about a crash at 50 miles an hour. I got to transition in 2:52 ish for a time of 2:54.
Run: 1:43
Shaking off the flat was hard to do but I thought I could really make up some time on the run. I could still finish in maybe 5:10 if I had a good second loop. I started off strong, legs were really good and I was overly focused on doing damage. My HR was 169 for the first mile which I put down in about 7:15. I dropped it back to 162 and kept it there for the entire first loop. Drift got me up to 165 to 168. I took water at every aid station and noticed some cramping and hit the salt at every other. At mile 5 I started taking cola too. It was hot on the second loop and I thought I had earned the right to push it but I waited until I hit mile 8. I was moving past people the whole time which gave huge motivation. People were walking all over the place and I was hauling. My HR was up at 169 and 170 on the hill and I started pushing harder as I neared the flats to the finish. After all I had been through today, I kept thinking about what could've been. I still thought I was going to come in at 5:25 but somehow I managed some speed over the last 3.5 miles and finished in 5:17. I def didn't leave anything on the run. I could've gone all out but I think I was at my max. My HR for the run was 170. I did cramp up hard twice but if I kept moving I was all good.
Total time: 5:17
Summary:
Crossing the line was bitter sweet. I had my heart set on this race because I knew this was my last race to actually race. I'm more concerned about finishing IM Florida. I did this race before and knew I could finish so it was all about seeing where I measured up. I was killing the bike and have never felt so good. Everything was clicking - HR, nutrition, and cadence. At the turn I felt even better in a stiff headwind. The flat destroyed me mentally but it was a good test because if anything I didn't drop out or give up. Even though I wanted to toss my bike in the ravine I kept it all in perspective, but it was one of the hardest things I've had to overcome since I started doing triathlons. To think where I could've finished is hard for me now. I could have easily been at 5 or maybe even under. I still finished 15 minutes faster than last year and was stuck on the road for about 20. A lot of what ifs have been running through my mind. I might have had better legs on the run if I had not dumped my nutrition plan the last 20 of the bike in order to make up time. I finished 250 overall, but could've well who knows? If anything, I know I can hit my numbers prescribed by Max and race well, really well. Barring mechanicals and other issues I'm where I need to be. Things don't always go perfect but for about 2 hours into Timberman things were going better than they ever have for me and it took a flat to derail it all. It's hard to get back to training after this but I've got more work to do. I can't even look at the results anymore. Moving on...
Friday, August 15, 2008
30/30
Yesterday was quick. Thirty minute bike followed by a thirty minute run. Now it's out of work early, pack it all up and hit the road. Grabbing a new HR on the way. Off day today and then 20/20/20 tomorrow.
Looking forward to getting away from it all this weekend. Work has been nuts and I'm hoping this race will burn some built up stress.
Onward.
Looking forward to getting away from it all this weekend. Work has been nuts and I'm hoping this race will burn some built up stress.
Onward.
Wednesday, August 13, 2008
Same Workout Different Day
Today was a repeat of yesterday. Got in a early am swim and then got out for a run after work. I was totally not motivated to get out for the run and had to drag myself out the door. I feel tired, but once I got going I felt good and wanted to push it but really held back. Big problem right now is I think my HR monitor bit it for good. I'm not getting any transmission from my strap and I've tried everything. Sucks because I have to maintain certain zones this weekend. I have to dig up my old piece of shit Polar that's in a box somewhere. Still hoping my monitor comes around.
Summary:
Swim: 45 mins
Run: 49 mins
Summary:
Swim: 45 mins
Run: 49 mins
Tuesday, August 12, 2008
Taper workout
Today I got out for a 45 minute run and then hit the pool after work. I was hoping to do less work this week and it's a considerable drop from my usual week but it's still work. My swim was good. I warmed up with a 400 did 300 of drill and then knocked out 7x300s on 30 seconds rest. I noticed it takes me a while to really get loose and I didn't find my rythm until the third 300. It's got to be a mental thing. If I focus on work projects while swimming I haul ass, if I think about the swim, I labor along.
Oh and all this killer Olympic swimming coverage is ridiculous. I farted around today and tried to do that ridiculous Phelps underwater dolphin kick off the wall....I nearly drowned. For a guy that doesn't do kick turns I also nearly drove myself straight through the bottom of the pool. I'll stick to what I do badly.
Tomorrow is a repeat of today.
Oh and all this killer Olympic swimming coverage is ridiculous. I farted around today and tried to do that ridiculous Phelps underwater dolphin kick off the wall....I nearly drowned. For a guy that doesn't do kick turns I also nearly drove myself straight through the bottom of the pool. I'll stick to what I do badly.
Tomorrow is a repeat of today.
Sunday, August 10, 2008
Ride...now taper
Today was my last long ride before I get to kick back a little. Headed out early to and today was not as easy yesterday. As soon as I hit the first hill I knew it was going to be a long two hours. I guess that's a good sign that my legs are shot. Got some hills to start and then leveled out and hit some gradual climbs. The ride back in was where I got some hills but was rewarded with some really fast downhills. Now it's a rest day tomorrow and maintenance for the rest of the week.
Thoughts are now turning to eating right all week and resting for Timberman. I'm anxious for this race but also trying not to put too much focus on it. It will be a good test for Nov. 1. I've been playing the course back in my head from last year and just hoping to improve both my bike and run times. We'll see.
Summary:
Time: 2:15
Avg HR: No data left my strap at home
Thoughts are now turning to eating right all week and resting for Timberman. I'm anxious for this race but also trying not to put too much focus on it. It will be a good test for Nov. 1. I've been playing the course back in my head from last year and just hoping to improve both my bike and run times. We'll see.
Summary:
Time: 2:15
Avg HR: No data left my strap at home
Saturday, August 9, 2008
Brick
Got out for my weekend brick this morning. Weather was ridiculously good and cool. Headed out to 179 via 309 to get in some hills. Legs were feeling good but achy on the hills, real good on the flats. Two hours went by pretty quick.
Transitioned to my run and got out pretty quick to start but the legs were certainly feeling yesterday's long run. No pain off the bike, pretty smooth and I started to think how this is typically a pretty big workout but my body is really getting trained to see this as normal. I mean if I were to do this in the beginning of the season I'd be breathing hard and struggling. Today it just seemed like another day out on the roads. Good two hour ride tomorrow am and then taper time.
Even though I get to taper I'm still a little nervous about having put in enough work. I mean I know I have, but I guess it's just dropping the mileage and hours all of sudden and changing the routine which gets me thinking this way.
Bike:
Time: 2 hours
Avg HR: 139
Run: 35 mins
Avg HR: 142
Transitioned to my run and got out pretty quick to start but the legs were certainly feeling yesterday's long run. No pain off the bike, pretty smooth and I started to think how this is typically a pretty big workout but my body is really getting trained to see this as normal. I mean if I were to do this in the beginning of the season I'd be breathing hard and struggling. Today it just seemed like another day out on the roads. Good two hour ride tomorrow am and then taper time.
Even though I get to taper I'm still a little nervous about having put in enough work. I mean I know I have, but I guess it's just dropping the mileage and hours all of sudden and changing the routine which gets me thinking this way.
Bike:
Time: 2 hours
Avg HR: 139
Run: 35 mins
Avg HR: 142
Friday, August 8, 2008
Run & Swim
Got out early in the am to burn some stress. Headed out on my usual hill run route for 1.5 hours. Felt great going out but after the turnaround the stomach started growling. I never eat before these long runs because I get up so early. Stayed strong throughout the run and the HR was in the mid 140s.
Missed my open water swim because of work priorities, but got a really hard pool swim in for 45 minutes. Everything was clicking and I didn't want to stop. Instead of doing sets I swam a straight 2400. Have to remember to roll the hips since it gives me huge power and doesn't tire me so quick. Usually I swim when I'm shot and today I wasn't so it felt real good especially after the long am run.
Summary:
Run: 1.5
Avg HR: 142
Swim: 45 mins
Distance: 2400 meters
Missed my open water swim because of work priorities, but got a really hard pool swim in for 45 minutes. Everything was clicking and I didn't want to stop. Instead of doing sets I swam a straight 2400. Have to remember to roll the hips since it gives me huge power and doesn't tire me so quick. Usually I swim when I'm shot and today I wasn't so it felt real good especially after the long am run.
Summary:
Run: 1.5
Avg HR: 142
Swim: 45 mins
Distance: 2400 meters
Thursday, August 7, 2008
Brick
Work is nuts, can't complain but it always seems to pick up at all the wrong times. Like now a week before a big race. Tonight I got out for my hour ride and run. Legs feel good, not quite as tired as last week. Need to nail down a big project tomorrow and then hopefully, I can get out early for my weekly open water swim. Sure would be nice to get one in before heading up to Timberman.
Summary:
Ride: 1:15
Avg HR: 143
Run: 35 mins
Avg HR: 149
Summary:
Ride: 1:15
Avg HR: 143
Run: 35 mins
Avg HR: 149
Tuesday, August 5, 2008
Dreadful Tuesday
Not much to say about today other than it's a typical Tuesday. Up early to hit the weights, run and swim. Legs felt better than last Tuesday which was odd considering all the work over the weekend, but they'll be beat tomorrow.
Still have a solid week of training before tapering. At least the weekend looks light compared to the last three.
Summary:
Swim: 45 mins
Weights: 45 mins
Run: 35 mins
Still have a solid week of training before tapering. At least the weekend looks light compared to the last three.
Summary:
Swim: 45 mins
Weights: 45 mins
Run: 35 mins
Sunday, August 3, 2008
Niantic Sprint
Swim: 13:27
Lots of people in the first wave. I took my usual position in the second line. Dove in on the go and pushed pretty hard until I swam right up the back of two guys. Tried to split up and ended up having to go around. Lots of contact out to the first buoy and then I freed myself up. Stroke felt good and I was catching people at the midpoint. I held my line really well which hasn't been usual for me. Drafted off a few feet towards the end and avoided a whole lot of jelly fish but did get stung in the face towards the end. I felt comfortable and strong throughout the swim but really didn't start pushing until the midpoint. Need to focus more on hitting it hard in the beginning. I was happy with my time, but could have possibly shaved a minute if I pushed from the start.
Bike: 32:01
The bike is where I expected to have issues but surprisingly I had good legs the first two miles. Hit the first hill and got out of the pedals and my legs reminded me of yesterday's work. I passed quite a few people the first five miles and only got passed by one guy who was in the third wave. My average HR for the whole ride was 162. I kept an eye on the HR and worked hard to keep it above 160. I took the hills with little problem and that's where I passed most of the people. My legs really came around as soon as we hit the main roads where I tore back at third wave stud and caught and passed just before heading to transition.
Run: 20:46
Not sure if this run was longer than 3.1 but it felt like it to me. I got out quick and cruised the first downhill and shaked off the bike about a mile in. I registered a 6:30 the first mile and then I started to feel it. My HR was in the 170s and I was telling my legs to pick it up but they were heavy as hell. On the few small hills is where I really felt it in the quads and lost a little pacing. At this point I was just looking for the finish line. Peering around corners, asking a guy I passed. As soon as I did see it is when my legs got under me. With about a mile to go I loosened up enough to really let loose and catch a guy that had a good lead on me but passed him with 300 yards to the finish. I thought I put down a 19:40 but I guess I was off by a minute.
Total time: 1:09, 16th overall, 2nd in age group
Results here
Summary:
First, I was dreading today after yesterday's workout. It took a lot to get up at 4:30 and driving down I was just hoping to put down a good respectable time. I'm pleased with this race. I did this race two years ago and put down a 1:16. Today I put down a 1:09. I got my third AG win of the year and didn't have any lingering pain after the race. I'm sure it will come tomorrow. I put in one of my hardest workouts of the year the day before this race, one where I was border line bonking. I've said it before, but I'm still amazed at the times I'm putting down on tired legs. I was shot this week. Almost depressed like because of feeling so damn tired all the time. This race bounced me back and was a good ending to a really tough couple of weeks. I'd hoped for a better run. There were quite a few really good tri guys at this race and I just hoped to have a respectable finish especially since Max was racing. I joked about being within 6 minutes of his finishing time before the race which would mean success for me and I was. Six minutes is still a very long time. Also I paid closer attention to my HR and raced myself instead of trying to catch who was ahead of me.
Lots of people in the first wave. I took my usual position in the second line. Dove in on the go and pushed pretty hard until I swam right up the back of two guys. Tried to split up and ended up having to go around. Lots of contact out to the first buoy and then I freed myself up. Stroke felt good and I was catching people at the midpoint. I held my line really well which hasn't been usual for me. Drafted off a few feet towards the end and avoided a whole lot of jelly fish but did get stung in the face towards the end. I felt comfortable and strong throughout the swim but really didn't start pushing until the midpoint. Need to focus more on hitting it hard in the beginning. I was happy with my time, but could have possibly shaved a minute if I pushed from the start.
Bike: 32:01
The bike is where I expected to have issues but surprisingly I had good legs the first two miles. Hit the first hill and got out of the pedals and my legs reminded me of yesterday's work. I passed quite a few people the first five miles and only got passed by one guy who was in the third wave. My average HR for the whole ride was 162. I kept an eye on the HR and worked hard to keep it above 160. I took the hills with little problem and that's where I passed most of the people. My legs really came around as soon as we hit the main roads where I tore back at third wave stud and caught and passed just before heading to transition.
Run: 20:46
Not sure if this run was longer than 3.1 but it felt like it to me. I got out quick and cruised the first downhill and shaked off the bike about a mile in. I registered a 6:30 the first mile and then I started to feel it. My HR was in the 170s and I was telling my legs to pick it up but they were heavy as hell. On the few small hills is where I really felt it in the quads and lost a little pacing. At this point I was just looking for the finish line. Peering around corners, asking a guy I passed. As soon as I did see it is when my legs got under me. With about a mile to go I loosened up enough to really let loose and catch a guy that had a good lead on me but passed him with 300 yards to the finish. I thought I put down a 19:40 but I guess I was off by a minute.
Total time: 1:09, 16th overall, 2nd in age group
Results here
Summary:
First, I was dreading today after yesterday's workout. It took a lot to get up at 4:30 and driving down I was just hoping to put down a good respectable time. I'm pleased with this race. I did this race two years ago and put down a 1:16. Today I put down a 1:09. I got my third AG win of the year and didn't have any lingering pain after the race. I'm sure it will come tomorrow. I put in one of my hardest workouts of the year the day before this race, one where I was border line bonking. I've said it before, but I'm still amazed at the times I'm putting down on tired legs. I was shot this week. Almost depressed like because of feeling so damn tired all the time. This race bounced me back and was a good ending to a really tough couple of weeks. I'd hoped for a better run. There were quite a few really good tri guys at this race and I just hoped to have a respectable finish especially since Max was racing. I joked about being within 6 minutes of his finishing time before the race which would mean success for me and I was. Six minutes is still a very long time. Also I paid closer attention to my HR and raced myself instead of trying to catch who was ahead of me.
Saturday, August 2, 2008
Ouch
On Friday I ran 1.5 hours and did an open water swim after work. I was hurting on the run and wasn't looking forward to today. Today I headed out to Sandisfield Mass, or rather the alps of Connecticut and Mass. I had done this route before with Max and it was killer. Nothing has changed. It's got over 6,000 feet of climbing and as you crest a hill there's another waiting for you on the other side. I was out on that sucker for 4 hours today. I climbed the beast in good time and didn't black out this time. My legs are shot and it was murder.
After the killer ride I set out for an hour run but it was cut short by a severe thunderstorm. Thank God because I would have most def bonked. I did get in a good 35 minutes and that was harm enough. This was a huge training day for me. I thought my route I've been doing regularly on the weekends was hard but this was just massive. Now I have to get some rest for a sprint in the am down in Niantic. It will be interesting to see how the legs respond.
Friday:
Run:
Time: 1.5 hours
Avg HR: 142
Open water swim:
Distance: 1.2 miles
Saturday:
Ride:
Time: 4 hours
Avg HR: 141
Run: 35 minutes
Avg HR: 139
After the killer ride I set out for an hour run but it was cut short by a severe thunderstorm. Thank God because I would have most def bonked. I did get in a good 35 minutes and that was harm enough. This was a huge training day for me. I thought my route I've been doing regularly on the weekends was hard but this was just massive. Now I have to get some rest for a sprint in the am down in Niantic. It will be interesting to see how the legs respond.
Friday:
Run:
Time: 1.5 hours
Avg HR: 142
Open water swim:
Distance: 1.2 miles
Saturday:
Ride:
Time: 4 hours
Avg HR: 141
Run: 35 minutes
Avg HR: 139
Subscribe to:
Posts (Atom)