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Okay - catch up here. We went to Denver yesterday to stock up on some stuff, and to get my GF a new road bike (awesome!!) so I didn't get to update my log. All I did yesterday was a 30 minute, 4 mile run. I moved a long swim I had scheduled to Sat.
I was scoping out tri-bikes on-line yesterday, not that I can afford one. Good time to get me into Tris, right as I prepare to go back to school!
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
Hey guys and gals. Quick update on the weekend. First off, our internet has been down all weekend, so no logging. Hopefully we'll get 'er back up soon. Now for the workouts.
Yesterday. Had a 2x1200 swim planned, but found out on my way in to the gym that a buddy didn't want his Half Marathon spot for today, so I took his place. Try prepping for a half marathon in one day, not so easy! So I went ahead and swam a 1200, then an 800, then a 100 cool down and went home to start eating and hydrating.
Had a 90 minute run planned for today, so the half wasn't too much different. But it's not everyday you enter a half marathon on a whim. I woke up at 5 am this morning, had 1 cup of oatmeal, 1/2 a protein shake, 1 Gatorade, and a 1/2 a banana. Got up to the start and sucked down a Gu pack. I used this race to practice my HIM nutrition, and had Gu's at miles 5 and 10, and Gatorade (from the aid stations at 3, 5.5, 7, and 9 - skipped the Gatorade at 10.5 and just dumped a crap load of water on my head). I felt absolutely fantastic the whole race, and even worked in a 6:50 split in mile 11, and 7:04 in mile 12. I finished 13.1 miles in 1:45:03. Not bad. I would like to get to 1hr 40min or so for my HIM, but I don't know how plausable that is. Anyway, that time works out to an 8:01/mile average. Now I was racing as my "friend" - who is 41 and in a different age group than me. I would have got 3rd in my age group out of about 20, so I'm REALLY stoked about that. I would have won a pair of SmartWool socks . But I finished 8th in the 40-44 age group, and 97th overall out of 1,000 runners.
The winner of the Half ran 1:17:00 (ish) and the Marathon winner ran 2:27:00. Flying!
So it was a good weekend. My legs feel fine, and I'm ready for my big week on the bike this week. I'll go ice for a bit right NOW. Hope you all had a great weekend!
Thanks dude! I feel great. In fact, day after, I still got my training in.
30 minute swim:
WU: 2x75, last 25 in each is back
Set: 2x600 1 is RPE 4 (I did about 6), 2 is RPE 8 (I did about 6)
Cool Down: 150 easy
Then hopped on the bike for a 75 minute ride. I rode the marathon route from the day before, and managed to keep my avg. speed right up at 18.5. So I'm happy about that. I'd love to average about 19 mph leading up to my races, but that's pushing it, and might not leave much fuel in the tank for the run. We'll tinker.
This is my last big week for a bit, then a recovery/race week next week. I'm really amped up for my first tri of the season.
60 minute ride today, boy was it hot. 94 the whole way! Whoo!
I time trialed from a lake to the rodeo grounds (Yes, small town) - and completed the 10 mile course in 24 minutes. Not bad! It just happens to be the bike course in my last triathlon of the summer, and I rode that same route in just under 30 minutes at the end of last summer, so needless to say, I'm stoked about the time. That time will podium me in my age group this summer, so I just have to keep up that pace!
10 minute warm up
57 minute sprint (did my triathlon course, took me 57 to be exact)
About a 10 minute cool down
My legs are tired, and in desparate need of the off day tomorrow. That's all for now!
E
Which triathlon?
You rode 10 miles in 24minutes, so double that should be around 20 miles which should be around 32km? which seems to long for your Sprint and to short for your IM, but maybe the Olympic you were planning on I believe?
How is the nutrition looking btw?
Og.
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
Thanks Rob. It was a really fun time, the most fun I've ever had running. I ran with a buddy, and it was perfect weather.
OG - I actually rode 10 miles in about 27 minutes, so I'm thinking 54-57 minutes for my tri. I have 2 sprints this summer, the first one of the season (June 18th) and the last one of the season (Aug. 27) are both sprints. Both have bike rides of about 20 miles or so. My 2nd tri this summer (July 23rd) is Oly, and my HIM is Aug 13.
Nutrition is looking much better. I'm at a bit healthier weight - around 170 - for me. I'd like to get to 167 for race day, just easier to carry, but I'm not too worried about that issue.
It's a sad day in training. My first missed workout in a while. I had to work a little extra today, and in turn missed my 90 minute bike ride - and 30 minute recovery run. So I'm bummed big time!!!
I have to work a long day tomorrow, and will hope to get my 120 minute ride in. We'll see!!!
Woohoo!!! Training week is almost upon us! I have a big day planned today, and then it's all recovery and tapering from here. Woke up at 6am this morning for a 30 minute run.
Came to work for a while, and then a 2hr 30min ride after work. Weeee!
I have a 30 minute run and 30 minute spin on the bike today. I'm working for a bit, and then I'll hit the road. I just got my email outlining the Tri this weekend, I'm so freaking pumped up! It's almost here!!!!!
Sweet man! I was going to ask if it was this weekend!
TEAR UP THAT COURSE!
Og.
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
Another pretty light day today. 30 minute run this morning (4 miles) followed by a 30 minute swim:
300 swim, 300 kick, 300 pull, 300 swim
Done and done. Still hydrating like mad, icing the knees at night, and soaking in the hot tub when I can. I want my body loose and ready to fly on Sunday!
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
apparently he needs to recover from the partying still!
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
Woke up at 4:30am, had some 1/2 cup of coffee (for bathroom purposes), 1 banana, 1/2 bagel, and a bunch of water. My training partner picked me up at 5 and we were off. We got to the res at 5:20, and started setting up transistion. The one and only Mike Ricci (see www.beginnertriathlete.com or www.d3multisport.com if you don't know him) body marked me and my buddy (he's a D3 athlete). Set up transistion, warmed up, hit the john, warmed up some more, hit a gel at 7:10 and we were rolling.
Hit the 67 degree water at 7:30 on the dot. My swim wave was the Male Pros, and all men 29 and under. What a group of swimmers. It felt like I was in a washing machine. I got punched in the head and kicked a few times, but that just wakes you up. It was acutally a hard swim, but I did pretty good. My wetsuit feels like it shrunk a bit, and my chest was pretty compressed, but I think I just need some more open water swim time.
T1 was good, I had a hell of a time getting my wetsuit off. Other than that, I was good.
The bike was remarkable for me. I averaged 20.9 mph over a 17 mile course. Lots of false flats and rolling hills, but I picked a few studs and just kept them in my sights. A few times, I was just turning a big ring on the flats, and looked at my computer to see 26 or 28 mph. Pretty sweet. I had a gel at mile 9 and had to really cut back on my fluid intake on the second half of the ride to fight off cramps on the run. I had about 1/2 a bottle of Gatorade and 1/2 a bottle of water.
T2 was smoooooooth. Out of the bike shoes on the course, left them on the bike. Ran in, shoes, hat, race belt, gel, done. Off I go.
The run course was long, flat, and HOT. We ran along the dirt path around the res, and all I wanted to do was shut it down or jump in the lake. But then I remembered Fish - "I got no quit in me" and just unzipped the jersey, splashed some water on my face, and grinded it out. I ran a 7:20 mile pace, which is spot on. I was really happy with it.
I only lost to my training partner by 3 minutes and change. He is a fantastic biker, and worked me there. I whipped him on the swim, and he ran a whole 3 seconds slower than me. So I need to work in the saddle baby.
I feel good today, sore hamstrings, and just lethargic, but overall good. I spun the legs for 45 minutes, and have a long swim planned for this evening. Keep on keepin on - long training week planned. Thanks for listening!
. But I finished 8th in the 40-44 age group, and 97th overall out of 1,000 runners. 
Ssssssssssss......
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