I found the following "rules" while reading the forums on Slowtwitch today. Very accurate....and I am violating quite a few of the rules (especially the "flip turn" rule).
As I stumble around the internet from time to time I come across a variety of interesting sites. The other day, one in particular caught my eye that posted the rules of their sport. Now, this isn’t your run of the mill rules, like Section 3; Article 2: Contestant shall remain behind the foul line..blah blah blah, but rather rules to live by. Rules that will keep you in good graces with the rest of the tribe. So after a couple of moments of contemplation, I thought that some rules for us tri-geeks were in order. So here we go….
The Rules:
#1. Not everyone thinks what you do is awesome. Most think you’re a bit nuts, and they’re right. Remember that at your next cocktail party.
#2. No race jerseys of races you haven’t raced in, especially if the distance is longer than you’ve been. T-shirts are exempt. If you roll up in an Ironman France jersey, be prepared to explain how you handled the Cole de I’Ecre.
#3. Only refer to courses/segments/people by their nicknames. Highway 19 is unacceptable. It’s called the Queen K, and Crowie owned it. And Macca before him. Don’t let this happen again. Pay ‘N Save Hill. Look it up.
#4. Training in rough conditions makes you tough. A little rain or heat won’t make you melt, buttercup.
#5. A reality check should be performed once per year. MIT is not going to test the effectiveness of brick workouts. The rolling resistance “expert” uses a 100 pound sac in his garage for testing. Not all wind tunnels can even record data at the slow speeds we ride. Not everything that glitters is gold.
#6. Gadgets are strongly encouraged. An old pair of shorts and some Keds are not our gig. You absolutely need every item that is out there. Afterall, we invented aerobars. If we stop with the gadgets, who the hell would cyclists copy?
#7. Feelings are for Oprah, use your data. If you own a heart rate monitor and/or a powermeter, yet train just by RPE, then you either don’t know how to use it or you’re embarrassed by what it’s telling you.
#8. If you’ve raced the distance, it counts. If you’ve trained the distance, it doesn’t. Nailing a training day is one thing, nailing a racing day is quite another. Please don’t confuse the two. Ironman/marathon/etc. only counts if you are in there mixing it up. I’m the heavyweight champion of the world if we don’t have to actually compete.
#9. The number of logos allowed on a race kit are equal to that of NASCAR. In other words, go nuts. Only Wimbledon and the ITU restrict logos to the point of communism.
#10. Ironman tattoos are perfectly acceptable. You just finished one of the toughest days of your life. A bit of ink is just fine. Don’t let douche bags rain on your accomplishment.
#11. No buckets. It’s doesn’t matter how well thought out your transition is, don’t bring a bucket unless you plan to paint parking lines on the concrete or are going fishing after the race.
#12. Shave. You’re representing a group of people generally regarded as some of the fittest in the world. It’s a hot, sweaty, sometimes muddy sport, that keeps clothes to a minimum. Hanging out all day with gorilla legs and a hairy back does not make you a good steward of the sport. Clean it up.
#13. Learn who the pros are. In this sport everyone likes to think they’re the next big deal. Do yourself a favor and learn the names of those who actually make a living at being a badass.
14. Support the sponsors. They pay money so you can have a great time. Don’t spend 45 minutes picking their brain and then head to the ‘net so you can save 3 bucks. That will get you flogged.
#15. Exaggeration of training is perfectly fine. Just keep in mind that Rule #39 is still in effect at all times.
#16. Drinking and triathlon are first cousins. Embrace your first cousin. There’s a reason beer is offered at 9 am at the race. Because we love it. Science has actually shown that a buzz and runner’s high is very similar, and endurance athletes drink more than your average bear.
#7. It’s a transition area, not your hotel room. Spreading out all your stuff for transition beyond 1 small towel is not acceptable. 1 bag limit.
#18. White race kits are only allowed if you know your body well. Really well. If you’ve ever worried about poo leg on a long run, then white is not for you. Ladies, if you are expecting a visit from your “Aunt Flow” then white is not for you. I don’t think I need to say anymore.
#19. Qualifying for Kona and your local “wellness” or “anti aging” clinic do not go together. If by some coincidence you decide your wanker doesn’t work right the exact same time you’re trying to get to Kona, stop everything and look for a new sport. Getting HGH, Testosterone and EPO shots in the name of ‘aging’ or wiener health won’t fly here. There are sports where cheating seem to be acceptable like here and here, so try those sports. This isn’t one of em.
#20. This sport has a history, learn some it. If you don’t know who the Big Four are, unfamiliar with the ’82 Moss Crawl, or think the Ironwar has something to do with the Industrial Age, then you got some reading to do.
#21. No “trunks” in the pool. Look, we get it that you’re a little self conscious wearing a skin tight swimsuit. Get over it. I promise you that you will get 10X more comments trying to swim laps in basketball shorts than you will a jammer.
#22. It’s OK to hate swimming, but you still have to do it. It’s not OK to use your wetsuit as a life preserver. Learn to swim. If you don’t there’s a sport called duathlon just waiting for you.
#23. Learn to circle swim. You really don’t need the whole lane to yourself. Stay to the right.
#24. Complaining about the water makes you look like a sissy. This is a tough sport. The distances are tough, the conditions are tough and the people are tough. Whining that the water isn’t as clear as your last trip to Grand Cayman isn’t winning you any cool points there Nancy.
#25. Learn Flipturns. You can pick the person out racing in high-tops right away. You get the idea.
#26. Obey the law – Nothing gives us a worse reputation than someone blowing through a red light like he’s above it all. The law applies to vehicles. You’re on a vehicle. Don’t be a douche. Obey the law.
#27. Don’t ride with headphones. Save the Rocky Soundtrack for your run. Your ears are needed to help keep you alive on the bike. Plus, depending on your state, it’s illegal. See Rule #26
#28. Support yourself. Others should not be obligated to babysit you on your ride. Flat tires should not take a village to fix.
#29. No aero helmets in training. While you might ride a whopping .2 mph faster, you will look like an absolute dork.
#30. Save the race wheels for the race. Yes, the bike does look cooler with $2,000 wheels, but your wallet will be thinner when a pot hole or rock crack that carbon. Leave some sizzle for the race.
#31. Learn to ride in a group. Wobbling down the road being afraid of anything around you is no way to go through life.
#32. Hold your line. Erratic movements in a group ride will take everyone out. Tighten it up.
#33. Don’t make accordions. Taking a turn up front is expected and appreciated, but not if you floor it the moment you take the reins, The guy 20 people back is going to get dropped by moves like that. Accelerate slowly so everyone can play.
#34. No shorts over your cycling shorts. Sister to Rule #21. Dress like you know what you’re doing.
#35. Learn to pee on yourself. You’ll spend $5,000 dollars to shave 55 seconds but won’t pee down your leg to save 3 minutes?
#36. The engine always trumps the rig. Always.
#37. Be on time, but don’t leave early. If the group ride or run is scheduled for 7 am, courtesy allows for 5 minutes. That means that sometime between 7 and 7:05 the wheels start rolling. If you roll up in your car at 7am and think everyone should wait for you to assemble your bike and pump up your tires, think again. Likewise, convincing the group to leave at 6:54 because you have a t-ball game is just bad form.
#38. No tan-lines allowed. This is not cycling. A farmer’s tan doesn’t make you look cool in anyway. The only exception is cycling short lines. Those are permitted, but need to be laser sharp.
#39. If you decide to talk the talk, be prepared to walk the walk. See also Rule #15. If you claim 3 hours at 300 watts, you’ll be expected to prove it.
#40. Crawling is an acceptable mode of transportation. It’s not pretty, but it gets the job done, and this sport is about getting the job done.
My NEW journey to compete in Ironman Arizona...and hopefully KONA!
Showing posts with label triathlon. Show all posts
Showing posts with label triathlon. Show all posts
Wednesday, April 4, 2012
Tuesday, May 3, 2011
RR: Broad Street Run
The Lead Up
I hadn't run at all in the week leading up to the Broad Street Run (10 mile race down Broad Street in Philadelphia, PA). I had managed two bike sessions on my trainer on Tuesday and Wednesday but hadn't been able to fit in a run. Friday after work I explained to my loving, wonderful wife that I needed to get in a run considering I had a long race on Sunday. So I headed out for a quick 4 mile run, the goal to see how I felt with my face under 8:00/mile.
Well, I managed the four miles in under 32 minutes, but I was by no means just cruising along. Yeah, I am not even close to the shape I was in last December. Regardless, I still felt like going sub 1:20:00 on race day was a possibility.
Pre-Race
I was up at 5:00AM, rearing to go. Actually, I had to drag my ass out of bed and then forced myself to eat some Pop-Tarts. I left the house around 5:30AM so that I could get down to the Wells Fargo Center parking lot at 6:45AM where I was to meet my friend Bill. No problems at all, Bill pulled in right around 6:45AM and we were on our way to the start around 7:00AM.
The start area of the Broad Street Run is chaos. You have 30,000 people all in a two or three block area, all with no where to go until the race starts. Bill and my first stop was the porta-potties, and as we soon found out we would only have one chance to take care of business on this morning; the lines were epic. Again, no issues, we were in and out with out incidence thank goodness.
Around 8:10AM we made out way to our corral, the PURPLE CORRAL. This were good, we were just chilling out...oh yeah, we were also trying to find a friend of Bill's who was going to run as well. By a stroke of amazing luck, we found him about 8 minutes before the start. Things were going very smoothly.
The Race
BANG! The gun went off and so did we. I had told Bill that I was targeting 1:20:00 as my finish time, considering my lack of training. He thought that was realistic for him as well, but if he felt good toward the second half he was going to push it. Mile 1 came and went quickly as is the case with most races, 8:04, right around on target considering the still somewhat thick crowd. I could tell that I was going to be struggling a bit though as my heart rate was in Zone 4 and didn't show signs of dropping.
I think it was around mile 4 that I finally started to drop back from Bill and his friend Colin. I just didn't have it in me to go any faster than I was already. Miles 2 - 4 were all at 8:03 pace and I was struggling to maintain that. I silently let them drift off ahead of me and just concentrated on maintaining my pace. I also popped in three Clif Shot Bloxs with had an immediate affect on me (all positive).
Just before mile 6 the course goes around Philadelphia City Hall and the crowds get quite large. It was exactly what I needed! I got a nice adrenaline rush which allowed me to pick up my pace for the next mile or so. By the time I got to mile 7 I knew that I was going to have to speed up a bit if I wanted to get under an hour and 20 minutes. I was running a steady 8:04 pace but with each passing mile that left me with additional seconds that I was going to have to make up with fewer miles remaining.
Mile 8 was a bit faster with mile 9 faster yet (around 7:45). The crowds that had dwindles a bit after City Hall started to build up again and I could feel my energy levels rise again. At that point I knew that the faster I ran, the faster I would be done. One mile remaining then I could stop running and down some bad post-race food. There was a girl running in front of me, she was wearing an orange tank and orange compression socks. She was running faster than me and I decided that she is the one I would follow to the finish line.
I moved my legs faster; my watch said 7:25 pace. All I wanted was to be done. Finally I could see the finish line and I ran a little faster. I checked my watch and was almost certain that I was going to meet my goal. DONE! Stop my watch. Immediately check the time.....1:19:43. I managed to get under 1:20:00 and I felt good. Tired, but good.
Post-Race
I found Bill and Colin about two minutes later, just passed the medal folks. Bill looked completely spent, this was the longest race he had ever run and he did it in just over 1:17:00. He ran negative splits for the entire race I think; just a stellar job by he and Colin. I grabbed a banana, some water and we made out way out. I would have liked to of hung out for a bit longer, but I had my daughters soccer game to coach at 12:00PM. No worries though, I was soaking wet with sweat, smelled awful and needed to sit down. The drive home in the car would do me right.
Final Thoughts
I went into this race more under-prepared than any other race I have ever done. With that said, I had pretty high expectations for myself (sub-8:00/mile pace for a 10-mile race). I am very happy that I was able to meet my goal and realized that I still have a bit of residual fitness remaining from IM Arizona. I have also learned that even if I can't get out for a run, it is a good idea to at least get on my bike and put in 45 - 60 minutes of riding. It isn't running, but it is exercise and that is better than nothing.
I know I have said this before, but it starts today. I have about 12 - 13 weeks until the New Jersey State Triathlon (Olympic Distance) and I have to start my training for that. I have got to get my training schedule set so that I have something to work off of, a reason to get up at 4:30 or 5:00AM. This past Sunday was a wake up call and I am ready to start working again!!!
I hadn't run at all in the week leading up to the Broad Street Run (10 mile race down Broad Street in Philadelphia, PA). I had managed two bike sessions on my trainer on Tuesday and Wednesday but hadn't been able to fit in a run. Friday after work I explained to my loving, wonderful wife that I needed to get in a run considering I had a long race on Sunday. So I headed out for a quick 4 mile run, the goal to see how I felt with my face under 8:00/mile.
Well, I managed the four miles in under 32 minutes, but I was by no means just cruising along. Yeah, I am not even close to the shape I was in last December. Regardless, I still felt like going sub 1:20:00 on race day was a possibility.
Pre-Race
I was up at 5:00AM, rearing to go. Actually, I had to drag my ass out of bed and then forced myself to eat some Pop-Tarts. I left the house around 5:30AM so that I could get down to the Wells Fargo Center parking lot at 6:45AM where I was to meet my friend Bill. No problems at all, Bill pulled in right around 6:45AM and we were on our way to the start around 7:00AM.
The start area of the Broad Street Run is chaos. You have 30,000 people all in a two or three block area, all with no where to go until the race starts. Bill and my first stop was the porta-potties, and as we soon found out we would only have one chance to take care of business on this morning; the lines were epic. Again, no issues, we were in and out with out incidence thank goodness.
Around 8:10AM we made out way to our corral, the PURPLE CORRAL. This were good, we were just chilling out...oh yeah, we were also trying to find a friend of Bill's who was going to run as well. By a stroke of amazing luck, we found him about 8 minutes before the start. Things were going very smoothly.
The Race
BANG! The gun went off and so did we. I had told Bill that I was targeting 1:20:00 as my finish time, considering my lack of training. He thought that was realistic for him as well, but if he felt good toward the second half he was going to push it. Mile 1 came and went quickly as is the case with most races, 8:04, right around on target considering the still somewhat thick crowd. I could tell that I was going to be struggling a bit though as my heart rate was in Zone 4 and didn't show signs of dropping.
I think it was around mile 4 that I finally started to drop back from Bill and his friend Colin. I just didn't have it in me to go any faster than I was already. Miles 2 - 4 were all at 8:03 pace and I was struggling to maintain that. I silently let them drift off ahead of me and just concentrated on maintaining my pace. I also popped in three Clif Shot Bloxs with had an immediate affect on me (all positive).
Just before mile 6 the course goes around Philadelphia City Hall and the crowds get quite large. It was exactly what I needed! I got a nice adrenaline rush which allowed me to pick up my pace for the next mile or so. By the time I got to mile 7 I knew that I was going to have to speed up a bit if I wanted to get under an hour and 20 minutes. I was running a steady 8:04 pace but with each passing mile that left me with additional seconds that I was going to have to make up with fewer miles remaining.
Mile 8 was a bit faster with mile 9 faster yet (around 7:45). The crowds that had dwindles a bit after City Hall started to build up again and I could feel my energy levels rise again. At that point I knew that the faster I ran, the faster I would be done. One mile remaining then I could stop running and down some bad post-race food. There was a girl running in front of me, she was wearing an orange tank and orange compression socks. She was running faster than me and I decided that she is the one I would follow to the finish line.
I moved my legs faster; my watch said 7:25 pace. All I wanted was to be done. Finally I could see the finish line and I ran a little faster. I checked my watch and was almost certain that I was going to meet my goal. DONE! Stop my watch. Immediately check the time.....1:19:43. I managed to get under 1:20:00 and I felt good. Tired, but good.
Post-Race
I found Bill and Colin about two minutes later, just passed the medal folks. Bill looked completely spent, this was the longest race he had ever run and he did it in just over 1:17:00. He ran negative splits for the entire race I think; just a stellar job by he and Colin. I grabbed a banana, some water and we made out way out. I would have liked to of hung out for a bit longer, but I had my daughters soccer game to coach at 12:00PM. No worries though, I was soaking wet with sweat, smelled awful and needed to sit down. The drive home in the car would do me right.
Final Thoughts
I went into this race more under-prepared than any other race I have ever done. With that said, I had pretty high expectations for myself (sub-8:00/mile pace for a 10-mile race). I am very happy that I was able to meet my goal and realized that I still have a bit of residual fitness remaining from IM Arizona. I have also learned that even if I can't get out for a run, it is a good idea to at least get on my bike and put in 45 - 60 minutes of riding. It isn't running, but it is exercise and that is better than nothing.
I know I have said this before, but it starts today. I have about 12 - 13 weeks until the New Jersey State Triathlon (Olympic Distance) and I have to start my training for that. I have got to get my training schedule set so that I have something to work off of, a reason to get up at 4:30 or 5:00AM. This past Sunday was a wake up call and I am ready to start working again!!!
Friday, April 15, 2011
The Roller Coaster Continues
Just when I think I am back, something happens. Something drags me down and I am forced to start back at the beginning. When I last left off here I was back to running and doing P90X; I was back in the game and prepping for a strong showing in 2011. Well, things have changed and I am back at square one again thanks to a number of things, ugh so frustratings.
So, the first thing was my knee. Three weeks ago when playing soccer I landed on my knee, directly on the turf. I didn't think it was a big deal until the next day when it swelled up quite a bit. Turns out I had burst a bursa sac under my knee cap. I didn't have to get it drained, but I did have to stay off of it for two weeks (translation - NO RUNNING OR BIKING).
So after a two week lay off I was back playing soccer and luckily I ended the season without any other injuries. I then started running and biking again, actually biking outside (yahoo!). My knee was a little sore, but no more swelling or pain.
This week I did an easy 4 mile run on Tuesday, the start of my three week training plan for the Broad Street Run. Overall I felt pretty good, although much slower than I would like. Wednesday I did an hour on the bike in the basement since it was late and rainy when I finally had time to go for a run. No worries, I put in a very respectable ride, I felt good. Yesterday I was ready to get out on the road and put in a 5 mile run after my daughters lacrosse practice, but I just didn't feel right. It was then that my wife looked at my neck (which was really sore) and told me I needed to go to the doctor because my lymph nodes were all swollen on the left side of my neck. I should add that I felt like crap, but would have probably tried to go for a run had I not been told to see the doctor.
Today I went to the doctor and was told that instead of doing a Strep culture, they are just going to treat me for Strep and a couple other things. The doctor definitely saw the swelling in my neck and wanted to start treatment right away. She also advised that I should lay low today and all weekend so that I am better by Monday. So what does that do for my weekend?
UNITE Half Marathon - I decided that I wasn't going to do this race about three weeks ago. I am woefully under-prepared and it would be more of a death march than a race for me. I may still head over to Rutgers to get my race bib and shirt. Shame I'm not running, I got a good number ....699!
Stateliner 5K - I may do this on Sunday, it is a chance to do a short run with some of my good friends from Chubb (where I used to work). If I do it, I will be taking it easy.
Now, long term, I need to get healthy.
- I have to get over this Strep-type illness
- My knee needs to get to 100%
- I still have some numbness in my left quadricep that I know I have to see a specialist about.
- Broad Street Run - I should be able to do this, but my time is going to be around 1:20:00, not where I really want to be, but it is still early on in the season.
- Lavaman Triathlon (Lavallette, NJ) - I can't do it this year because of my daughters soccer schedule. I am bummed, this is one of my favorite races
- NJ State Triathlon (Olympic) - I am signed up to do the Olympic distance this year, first time doing that distance at the venue.
I am off to get some rest and hopefully be back on Sunday ready to go out for run. Ciao!
Tuesday, October 12, 2010
Tired Tuesday - Two Days After Hunterdon
Super short post today...my girls are upstairs reading a book with Mommy and I have to get some work done. I thought I would just do a quick post, kind of a pre-race report to the Hunterdon Half that I did on Sunday. Below are my times from the race, Here is a quick recap of the different stages:
Swim - I am happy with my swim time, not happy with the full leg cramps I had as I exited the water. I staggered and stretched my way to T1.
T1 - I think my stagger and stretch is included here because I have never had so slow a transition. Tough getting the wetsuit off in the 45F air.
Bike - Legs were still sore from cramping, I paid for it over the entire 56 miles of hilly riding. Very tough course. Fast average speed for the race was 20.5 MPH
T2 - I was in and out as quickly as I could.
Run - I started out strong, but then I could feel the pain. Though I would run closer to 8:00/mile pace....the 1:30 pee stop I took didn't help my time.
Final Result - One of the toughest Half Iron distance triathlons there is. I would have done better if not for the cramping out of the swim, but it is what it is. No one was really fast out there. A good training race for me!
Hunterdon Half Summary
Swim: 34:09 (23rd out of 59) - 1:37/100 yds or 1:45/100 meters
T1: 5:32
Bike: 3:02:28 (19 out of 59) - 18.4 MPH
T2: 1:22
Run: 1:51:02 (18th out of 59) - 8:29/mile
Total: 5:34:34 - 16th Overall
A more thorough and in depth race report will be coming shortly. Have a stellar day everyone! Ciao!
Swim - I am happy with my swim time, not happy with the full leg cramps I had as I exited the water. I staggered and stretched my way to T1.
T1 - I think my stagger and stretch is included here because I have never had so slow a transition. Tough getting the wetsuit off in the 45F air.
Bike - Legs were still sore from cramping, I paid for it over the entire 56 miles of hilly riding. Very tough course. Fast average speed for the race was 20.5 MPH
T2 - I was in and out as quickly as I could.
Run - I started out strong, but then I could feel the pain. Though I would run closer to 8:00/mile pace....the 1:30 pee stop I took didn't help my time.
Final Result - One of the toughest Half Iron distance triathlons there is. I would have done better if not for the cramping out of the swim, but it is what it is. No one was really fast out there. A good training race for me!
Hunterdon Half Summary
Swim: 34:09 (23rd out of 59) - 1:37/100 yds or 1:45/100 meters
T1: 5:32
Bike: 3:02:28 (19 out of 59) - 18.4 MPH
T2: 1:22
Run: 1:51:02 (18th out of 59) - 8:29/mile
Total: 5:34:34 - 16th Overall
A more thorough and in depth race report will be coming shortly. Have a stellar day everyone! Ciao!
Tuesday, July 20, 2010
Why?
Why am I doing this? That is the question that I asked myself this morning at 4:25AM, with my neck still hurting (officially a week as of this morning), my legs still a bit sore, and now my right wrist feeling like I sprained it (I have no idea why it hurts). Why am I getting up well before the sun rises to get in a swim workout? Why do I leave the house on Saturday mornings at 5:15AM for my long ride?
To be honest, I don't really have an answer right now. If you had asked me a week ago I had an answer, but this morning at 4:25AM I couldn't come up with one. My mind was blank and all I wanted to do was crawl back into bed and rest a bit. Then I thought to myself that one day of missed training can lead to two days. Then two days can lead to three days and then the spiral begins. I have suffered through one marathon (back in 2002) due to lack of training or rather having too many excuses not to train. I can't imagine suffering through an Ironman, that would make an already long day, a long and miserable day.
So I still haven't answered the question, why am I doing this? Why did I make a commitment back on November 20, 2009 to sign up for Ironman Arizona? Here is what I have come up with thus far:
To be honest, I don't really have an answer right now. If you had asked me a week ago I had an answer, but this morning at 4:25AM I couldn't come up with one. My mind was blank and all I wanted to do was crawl back into bed and rest a bit. Then I thought to myself that one day of missed training can lead to two days. Then two days can lead to three days and then the spiral begins. I have suffered through one marathon (back in 2002) due to lack of training or rather having too many excuses not to train. I can't imagine suffering through an Ironman, that would make an already long day, a long and miserable day.
So I still haven't answered the question, why am I doing this? Why did I make a commitment back on November 20, 2009 to sign up for Ironman Arizona? Here is what I have come up with thus far:
- To challenge myself by competing in what I consider to be one of the most difficult races there is...a full Ironman
- To do something I swore four years ago I could never do...swim 2.4 miles
- To stay in good physical shape, and not end up looking like so many over-weight guys my age (or younger)
- To be a good example for my daughters, so they see me as a healthy person who has worked extremely hard to achieve something great
- Because I can
- Because my sports doctor talked me into it last year after I pulled my groin muscle and was getting treatment.
Wednesday, September 2, 2009
Back to Normal
I finally feel like my old self again. My lungs and legs are back to where I would expect them to be. I don't know if it is the weather or what, but I finally feel like I can run again. It has been a pretty frustrating summer with regards to my running fitness. I think the pulled groin muscle that put me out of action for a good two to three weeks at the end of May really hampered my attempts at getting in good shape for the triathlon season. Despite this injury I still managed to have a one or two good races, but I didn't manage to do as well as I had hoped.
Granted it has only been two days of good runs, but I finally feel strong and increasingly faster. I am still no where near my normal 4 - 5 mile run pace of 7:45 - 8:00, but I am getting closer.
Tuesday
I went for a run with my friend Bill at lunch and we both felt pretty good. We opted to do a 4.66 mile run that includes a pretty decent hill around two miles in. I was actually surprised that he wanted to do it considering he had done a similar run the day prior. Our first mile was in 8:09, second was a bit slower at 8:15 and the third, which is essentially the hill was 8:28. Then we picked up the pace and did mile 4 in 7:53 and the last .68 in 5:24 (7:59 pace). Total run stats: 4.68 miles, 38:09 (8:09 pace) (forgot to wear my HR monitor). I felt great after the run and definitely could have run farther and faster.
After work I got my wifes blessing to go swimming. I have been horrible at keeping up with my swimming over the past two weeks. Since I don't forsee me doing any more triathons this season (maybe one in October), I haven't been that concerned about getting in the water. I still felt the need to get in and flop around for a bit since I had the time to do so. I did 1,400 yards, 500 yd WU (8:57), then did a ladder of 100 yd (1:39), 200 yd (3:39), 300 yd (5:42), 200 yd (3:44), 100 yd (1:45). You can see that I was definitely fatiguing at the end there. I could feel my stroke going to crap at the end of each set. Regardless, I felt good having gotten in and doing some laps. Total - 1,400 yds, 25:28.
Wednesday
What a gorgeous day out there today. 75F and sunny, not a cloud in the sky and humidity very low. I was actually excited to get out there and run. The plan was to run with my friend Chris (ran Philly Marathon last year in 3:18...he is the rabbit of our work time running group), and do the 7.25 mile route we all like so much. It goes along a creek for about two miles, then up a dirt/gravel road for another mile, then down a good hill and then back along the creek. It is just a very pretty run (damn...why do I always forget my camera!!!). We actually had to shorten it a bit, so we ended up just going 6.24 (or 6.27 by his Garmin 405):
Mile 1 - 8:05
Mile 2 - 8:12
MIle 3 - 8:22
Mile 4 - 8:24
Mile 5 - 7:45
Mile 6 - 8:03
.28 - 2:10 (7:54 pace)
I felt awesome and definitely could have ran the last 1.24 miles faster than we did....surprisingly Chris was hurting a bit and his HR was really high for him. It was odd, I just felt like I could have kept running at a 7:45 pace, I just felt so strong. So the final run tally was (subject to change): 6.28 miles, 51:02 (8:08 pace), HR 153 BPM
No swim or ride planned for tonight...U7 soccer practice for my daughters soccer team that I coach. I will be in charge of nine six year old girls from 5:30 - 6:30pm tonight. Should be interesting, God knows last week was!
Granted it has only been two days of good runs, but I finally feel strong and increasingly faster. I am still no where near my normal 4 - 5 mile run pace of 7:45 - 8:00, but I am getting closer.
Tuesday
I went for a run with my friend Bill at lunch and we both felt pretty good. We opted to do a 4.66 mile run that includes a pretty decent hill around two miles in. I was actually surprised that he wanted to do it considering he had done a similar run the day prior. Our first mile was in 8:09, second was a bit slower at 8:15 and the third, which is essentially the hill was 8:28. Then we picked up the pace and did mile 4 in 7:53 and the last .68 in 5:24 (7:59 pace). Total run stats: 4.68 miles, 38:09 (8:09 pace) (forgot to wear my HR monitor). I felt great after the run and definitely could have run farther and faster.
After work I got my wifes blessing to go swimming. I have been horrible at keeping up with my swimming over the past two weeks. Since I don't forsee me doing any more triathons this season (maybe one in October), I haven't been that concerned about getting in the water. I still felt the need to get in and flop around for a bit since I had the time to do so. I did 1,400 yards, 500 yd WU (8:57), then did a ladder of 100 yd (1:39), 200 yd (3:39), 300 yd (5:42), 200 yd (3:44), 100 yd (1:45). You can see that I was definitely fatiguing at the end there. I could feel my stroke going to crap at the end of each set. Regardless, I felt good having gotten in and doing some laps. Total - 1,400 yds, 25:28.
Wednesday
What a gorgeous day out there today. 75F and sunny, not a cloud in the sky and humidity very low. I was actually excited to get out there and run. The plan was to run with my friend Chris (ran Philly Marathon last year in 3:18...he is the rabbit of our work time running group), and do the 7.25 mile route we all like so much. It goes along a creek for about two miles, then up a dirt/gravel road for another mile, then down a good hill and then back along the creek. It is just a very pretty run (damn...why do I always forget my camera!!!). We actually had to shorten it a bit, so we ended up just going 6.24 (or 6.27 by his Garmin 405):
Mile 1 - 8:05
Mile 2 - 8:12
MIle 3 - 8:22
Mile 4 - 8:24
Mile 5 - 7:45
Mile 6 - 8:03
.28 - 2:10 (7:54 pace)
I felt awesome and definitely could have ran the last 1.24 miles faster than we did....surprisingly Chris was hurting a bit and his HR was really high for him. It was odd, I just felt like I could have kept running at a 7:45 pace, I just felt so strong. So the final run tally was (subject to change): 6.28 miles, 51:02 (8:08 pace), HR 153 BPM
No swim or ride planned for tonight...U7 soccer practice for my daughters soccer team that I coach. I will be in charge of nine six year old girls from 5:30 - 6:30pm tonight. Should be interesting, God knows last week was!
Monday, August 10, 2009
The Day After the Disappointment
It is Monday morning and I am at work. I am still exhausted from the Steelman Triathlon I competed in yesterday. I don't know what my final times were. I do know that it was a disappointing race for me. I will save most of the details for the race report, but I will say the following:
- Swim - it took forever, everyone around me said that they thought it was longer than the advertised 1,500 meters.
- T1 - not as fast as I would have liked, but not horrible
- Bike - I was exhausted from the swim and just never felt good
- T2 - ugh, very slow
- Run - really closer to a shuffle than a run. I was wiped out from the bike
Quick notes:
Positives: I finished the race in horrible conditions (it rained the whole time!); I out-sprinted an fellow AG competitor at the finish line; I rode as hard as I could on the bike; I survived the run; I am anxious to get out and race again!
Negatives: I was woefully undertrained for the swim, which hurt my bike and run; my transitions were slow; I should have been faster on the run, I need to do more BRICK workouts.
I will complete the race report once I get my final times....I screwed up my bike, T2 and run times when I hit the wrong button on my Garmin. Dumb ass!!!
Saturday, August 8, 2009
Race Day Eve
My last scheduled race of the season is tomorrow, the Steelman Olympic distance triathlon up in Quakertown, PA. I do anticipate doing another one or two races before the end of the season, probably the Skylands Triathlon (sprint distance) and possibly one in late September or early October. Regardless, this is my "big" race for this year since I don't plan on doing a half-iron distance or a fall marathon. I am feeling pretty good although I am still a bit nervous as I usually am before a long swim (anything over 800 yards). I am just not a very strong swimmer and I always get those butterflies in my stomach right up until my toes hit the water.
A little recap of the last day or so is in order I think. Yesterday was my birthday, now I am officially 38 years old and edging closer to moving up to the next Age Group and where I hope to actually place in these damn races. I had a great day. My wife and daughters got me some great stuff, specifically two Ironman training books that I am already started reading, "Going Long" and IronFit". I also go a great picture frame with about five or six pictures of my family. The best of all the presents were really presents at all, they were actually the cards that my wife and daughters all created. So creative and so sweet, I really loved them. My 'rents sent up presents as well, two new Specialized water bottle cages (blue) which match my bike perfectly and a Garmin-Slipstream Team Jersey (which I have to return because it is a female version)
I was able to get some training in yesterday, although I kept it pretty light. A 1,000 yard swim (18:43) and a 9 mile ride (19.2 MPH). I just wanted to get out and get my heartrate up and not kill myself too much.
As for today, I have taken it pretty easy. I did some chores around the house while my wife and kids headed over to Nanna & Pop Pop's house to hang with some Aunt's who in from out of town. I stayed behind because I had to head up to the race site to pick up my race packet and various other things.
That is pretty much it for now. Not too much going on right now. I suppose I am going to head up and eat some pasta for dinner and then put my bag together for tomorrow since I have to leave the house around 4:30AM. To all you who are racing this weekend, good luck!
A little recap of the last day or so is in order I think. Yesterday was my birthday, now I am officially 38 years old and edging closer to moving up to the next Age Group and where I hope to actually place in these damn races. I had a great day. My wife and daughters got me some great stuff, specifically two Ironman training books that I am already started reading, "Going Long" and IronFit". I also go a great picture frame with about five or six pictures of my family. The best of all the presents were really presents at all, they were actually the cards that my wife and daughters all created. So creative and so sweet, I really loved them. My 'rents sent up presents as well, two new Specialized water bottle cages (blue) which match my bike perfectly and a Garmin-Slipstream Team Jersey (which I have to return because it is a female version)
I was able to get some training in yesterday, although I kept it pretty light. A 1,000 yard swim (18:43) and a 9 mile ride (19.2 MPH). I just wanted to get out and get my heartrate up and not kill myself too much.
As for today, I have taken it pretty easy. I did some chores around the house while my wife and kids headed over to Nanna & Pop Pop's house to hang with some Aunt's who in from out of town. I stayed behind because I had to head up to the race site to pick up my race packet and various other things.
That is pretty much it for now. Not too much going on right now. I suppose I am going to head up and eat some pasta for dinner and then put my bag together for tomorrow since I have to leave the house around 4:30AM. To all you who are racing this weekend, good luck!
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