My apologies for the long lag between posts. I'm not sure why its taken so long, except that I assume its been an issue of laziness. Well, with that said, let me begin.
Fresh off my first 70.3, I decided to sign up for another early season 1/2 Iron distance race and so on the first weekend in may, I drove up to southern New Jersey to race in "Devilman". It was billed as a fast, flat course, and the weather looked semi-promising (initially showers and storms were promised but it turned out to be picture perfect, if not a little cold in the morning). This was overall a good race, although the swim was a bit less than ideal because of the muddiness of the lake. It was virtually black with one's head down. I persevered and made it out of the swim in 32 minutes or so. Not fast, but 10 minutes faster than lake anna.
The ride was very nice - flat, well managed without too much traffic. I felt like I got off to a good start and was able to again get my nutrition dialed in (cliff bars at miles 10 and 40, GUs at miles 20, 30, 50). I averaged a bit below 21 miles per hour, a speed I'm relatively happy with. Here's the track. The run was also pleasant and rather flat - and interestingly in the shape of a big Y. I tried to go fast and finished the run in 1:48, which felt fast anyhow. Here's the track. I finished up in 5:04, which would be smokin', except that I think the bike was two miles short, so let's call it 5:10, which is still, I think, semi-smokin. My goal from now own is to be shooting for sun-five hour 70.3s.
This weekend, I traveled to New Hampshire for a 1/2 Marathon. Another very pleasant race. Beautiful, if chilly, weather, and it was well supported. Best of all, I went much faster than I thought I could - 1:37! Here's the track. It was a really great time and has gotten me to think that maybe I could qualify for Boston with enough hard work. That would be amazing.
Finally, I raced a practice duathlon this morning. This was quite a bit of fun and I think I did rather well, getting a lot of my run down under the 7:30 mark, including I think a good chunk under 7:00. Here's the track. I really pushed hard throughout the whole thing and as I've said a few times now, I really think I can be fast.
No more competition until 1 June or so, which stinks. A lot of time for hard miles between now and then though. Speaking of long miles, here are some totals thus far -
2008 running through 11 May - 218 miles (plus a bit more that wasn't accounted for with GPS) .
2008 cycling through 11 May - 1231.23 miles (plus a bit more that wasn't accounted for with GPS).
Sunday, May 11, 2008
Saturday, April 19, 2008
Half Iron. Half man.
First 70.3 down. Many more to go.
This was an amazing day and race. Perfect weather, a well run event, and I put in a solid performance. I had some trouble finding the location in the morning but I got there in time and it worked out.
The swim -
In principle, it was cold, but it turned out to be not so bad. The first few minutes were tough and I wondered why I had decided to do such a long race. I got into a groove though, draft for a while and felt fast. I foolishly abandoned the draft to move up to the next group. I swim with a nose plug, because, well, just because I do. I will try not to from now on, because I ran into someone from behind and knocked it off and then I had to swim without a convenience that I'm used to. Lesson, either wear a nose clip with a cord, or learn to do without. Nonetheless, I muddled through and it was ok. Out of the water in maybe 45-50 minutes, I'm not sure. I think without the nose plug, probably 35? Anyhow, Next time will be better.
The bike -
Earlier I've mentioned not feeling great about my tri bike, but it is fast. Really fast. I consistently was able to pass a lot of people just gliding downhill, and I actually passed a lot of people on the bike while rarely being passed. Awesome feeling. Aero helmet was comfy, and had the bonus of shading the back of my neck from the sun. As an aside, I used SPF 45, and it generally worked. I forgot to put on my hrm strap so I didn't know how hard I was working, but apparently a lot of pros don't use an hrm while racing because it psychs them out. So I went on perceived effort and pushed harder than I thought I should perhaps push. It was a gamble, but it worked. I was thrilled with the effort, it was a great ride with some good hills and was well supported.
The run -
I was unsure how my legs would work after the bike, having thought that I maybe pushed to hard. The course began with a hill and I took it in stride. I think initially I was around the eight minute mile mark, sometimes under eight, which built some confidence. I slowed down as time went on, but I again kept passing people and felt great. No knee pain, no hamstring pain or tightness, just good running, and good running for I think. Training has really paid off. I finished in a bit under two hours for the run, which is about at my marathon pace, so I'm not unhappy, but I think I could go faster. I sprinted to the finish, but accidentally didn't take the exit ramp to the finish chute, so I ran past, heard the announcer say I missed the finish, sprinted back, and then sprinted down the chute.
Nutrition -
I nailed my nutrition I think. It was probably the best part of my race actually. I wore a camelback on the bike, which I think I may not do again, but it worked because I could drink a lot of water early on while staying aero. I don't really like the aero drink bottles, so this was a better option for me I think. I had a gel before the bike and then a few sips from a gel flask soon after starting the bike. I waited until about 30 minutes in to eat the first of two cliff bars, the second came after about 40 miles/two hours. The big leg was well supported with bottles of HEED- a drink I'd never had but it was pretty good. After finishing the bike, I had another gel before the run and then every half hour until the last 40 minutes or so, when I went to every 20 minutes. Lots of water and HEED on the course as well, some of which I dumped on my head when it felt a bit hot. All in all, I was well hydrated and fed through the entire race.
This was a great experience and I can't wait to do another - possibly in only two weeks in New Jersey.
This was an amazing day and race. Perfect weather, a well run event, and I put in a solid performance. I had some trouble finding the location in the morning but I got there in time and it worked out.
The swim -
In principle, it was cold, but it turned out to be not so bad. The first few minutes were tough and I wondered why I had decided to do such a long race. I got into a groove though, draft for a while and felt fast. I foolishly abandoned the draft to move up to the next group. I swim with a nose plug, because, well, just because I do. I will try not to from now on, because I ran into someone from behind and knocked it off and then I had to swim without a convenience that I'm used to. Lesson, either wear a nose clip with a cord, or learn to do without. Nonetheless, I muddled through and it was ok. Out of the water in maybe 45-50 minutes, I'm not sure. I think without the nose plug, probably 35? Anyhow, Next time will be better.
The bike -
Earlier I've mentioned not feeling great about my tri bike, but it is fast. Really fast. I consistently was able to pass a lot of people just gliding downhill, and I actually passed a lot of people on the bike while rarely being passed. Awesome feeling. Aero helmet was comfy, and had the bonus of shading the back of my neck from the sun. As an aside, I used SPF 45, and it generally worked. I forgot to put on my hrm strap so I didn't know how hard I was working, but apparently a lot of pros don't use an hrm while racing because it psychs them out. So I went on perceived effort and pushed harder than I thought I should perhaps push. It was a gamble, but it worked. I was thrilled with the effort, it was a great ride with some good hills and was well supported.
The run -
I was unsure how my legs would work after the bike, having thought that I maybe pushed to hard. The course began with a hill and I took it in stride. I think initially I was around the eight minute mile mark, sometimes under eight, which built some confidence. I slowed down as time went on, but I again kept passing people and felt great. No knee pain, no hamstring pain or tightness, just good running, and good running for I think. Training has really paid off. I finished in a bit under two hours for the run, which is about at my marathon pace, so I'm not unhappy, but I think I could go faster. I sprinted to the finish, but accidentally didn't take the exit ramp to the finish chute, so I ran past, heard the announcer say I missed the finish, sprinted back, and then sprinted down the chute.
Nutrition -
I nailed my nutrition I think. It was probably the best part of my race actually. I wore a camelback on the bike, which I think I may not do again, but it worked because I could drink a lot of water early on while staying aero. I don't really like the aero drink bottles, so this was a better option for me I think. I had a gel before the bike and then a few sips from a gel flask soon after starting the bike. I waited until about 30 minutes in to eat the first of two cliff bars, the second came after about 40 miles/two hours. The big leg was well supported with bottles of HEED- a drink I'd never had but it was pretty good. After finishing the bike, I had another gel before the run and then every half hour until the last 40 minutes or so, when I went to every 20 minutes. Lots of water and HEED on the course as well, some of which I dumped on my head when it felt a bit hot. All in all, I was well hydrated and fed through the entire race.
This was a great experience and I can't wait to do another - possibly in only two weeks in New Jersey.
Sunday, April 13, 2008
Long. Slow. Cold. Grey. These things buy speed.
After yesterday's amazing weather, it was cold and grey here today. Not ideal. Nonetheless, I hadn't run in nearly a week and it was time. So I went - here's the track. Much slower than I had hoped to do and a bit of an IT band recurrence and that was less than pleasant. It still hurts, so I plan to A) use the foam roller all week and B) really just swim and done maybe one light run. Today's 13.1 took nearly two hours (1:59 something). The goal for Saturday's race is to do that in 1:45. That, plus a solid ride and a good swim will equal a five hour 70.3 distance race. That would be a solid start to the season. But its going to hurt. I wondered to myself where the line is between pain that indicates something is wrong and pain that means one is expending every effort. I've built up a tolerance for pain and now I want to use it to buy speed. I have put in the time when it's cold, windy, raining, evening hailing. I have stayed out long when it hurt. I have done the work that my competitors perhaps have not yet done.
I'll end with a quote from Steve Prefontaine -
"A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more."
Come Saturday, I look forward to seeing what I possess in my gut.
I'll end with a quote from Steve Prefontaine -
"A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more."
Come Saturday, I look forward to seeing what I possess in my gut.
Saturday, April 12, 2008
A Century of Fakers
A glorious day here today and so I took the opportunity to go long. Because, well, why not. Here's the track. As you can see, 102 miles over slightly more than six hours. Not speedy, but a fair effor that didn't feel particularly tiring. At times, when I wanted to accelerate, I was able to pull away from everyone riding around me. I feel like I'm beginning to be able to generate decent speed, although of course I cannot maintain such bursts as long as I'd like.
In part, having thought about speed, I realize that I'm much weaker than I would have thought. If I could go back in time, I'd devote much more time to strength training and proper protein-laden nutrition in the winter to develop more power.
I believe I will try to go for an early ride on flat ground with tri bike tomorrow morning. Hopefully I'll be well recovered and I can go even faster. If not, I will have racked up a century-ride distance today with nothing but fake progress.
In part, having thought about speed, I realize that I'm much weaker than I would have thought. If I could go back in time, I'd devote much more time to strength training and proper protein-laden nutrition in the winter to develop more power.
I believe I will try to go for an early ride on flat ground with tri bike tomorrow morning. Hopefully I'll be well recovered and I can go even faster. If not, I will have racked up a century-ride distance today with nothing but fake progress.
Thursday, April 10, 2008
Speed kills.
In this case, speed kills my trepidation that I am not properly dialed into my bike. Pheww.
Today was a beautiful day here, so after work I decided I'd go for a ride on my tri bike. I have yet to ride it regularly and when I have put some miles on it, it has felt really slow. Possibly this is because the rear wheel was rubbing against the seat tube - so after moving the back axle just a little rearward, seems like it's much faster.
Here's the track. It's not so impressive because it was very slow getting to and from the loop where I tried to ride fast. However, if you look at the normal distribution of the speed, you'll see that I put quite a few miles down at a pace somewhat higher than my average. So, I'm feeling dialed in.
The real test will come of course at the upcoming 70.3 race a week from this Saturday. I'll put the marker down now, if I can get a good bike leg in, I'll shoot for a 5 hour race.
Today was a beautiful day here, so after work I decided I'd go for a ride on my tri bike. I have yet to ride it regularly and when I have put some miles on it, it has felt really slow. Possibly this is because the rear wheel was rubbing against the seat tube - so after moving the back axle just a little rearward, seems like it's much faster.
Here's the track. It's not so impressive because it was very slow getting to and from the loop where I tried to ride fast. However, if you look at the normal distribution of the speed, you'll see that I put quite a few miles down at a pace somewhat higher than my average. So, I'm feeling dialed in.
The real test will come of course at the upcoming 70.3 race a week from this Saturday. I'll put the marker down now, if I can get a good bike leg in, I'll shoot for a 5 hour race.
Sunday, April 6, 2008
Rain does a blossom good
A cold, grey, rainy day dawned over this morning's Cherry Blossom 10 mile race. The sort of weather that's good for either sleeping, or running 10 miles with 12,000 other people. Randomly, while waiting for a cab-a wait that might have been interminable-my roommate and I, standing outside wearing trash bags, were offered a ride to the start in a green Honda Element. Good start to the day.
The race, which is huge with 12K entrants, started slowly. A lot of congestion for the first four miles at least, but it began to thin out. I didn't expect to do go particularly hard at any point after yesterday's significant volume, but I was feeling relatively good midway through so I started to move my way up. By mile six I knew I was in good shape and at mile seven I made a determined effort to finish hard. A Gu before mile eight and I was off to the races. At the final 800 meters I picked it up and sprinted at least the last two hundred to the finish. I think there's a school of thought that says if you can sprint to the finish you went to easy throughout the race. I suppose that could be true, but I would like to think that I ran a thoughtful race. Besides, I love passing hundreds of people in the last few hundred yards. It totally livens up the crowd.
Here's the track for the race.
Next up, Kinetic 70.3 in two weeks.
The race, which is huge with 12K entrants, started slowly. A lot of congestion for the first four miles at least, but it began to thin out. I didn't expect to do go particularly hard at any point after yesterday's significant volume, but I was feeling relatively good midway through so I started to move my way up. By mile six I knew I was in good shape and at mile seven I made a determined effort to finish hard. A Gu before mile eight and I was off to the races. At the final 800 meters I picked it up and sprinted at least the last two hundred to the finish. I think there's a school of thought that says if you can sprint to the finish you went to easy throughout the race. I suppose that could be true, but I would like to think that I ran a thoughtful race. Besides, I love passing hundreds of people in the last few hundred yards. It totally livens up the crowd.
Here's the track for the race.
Next up, Kinetic 70.3 in two weeks.
Saturday, April 5, 2008
Just another day at the office
Well, not exactly. However, I did put in a solid eight hours with a massive bike/run brick Saturday. Here's the ride - 114 miles over seven hours and the run - a modest, hour long 10K. The ride was, well, long. Longest ever actually. It was a nice day, not too hot or cold, and I felt like I could just keep going. I went through three GUs, two cliff bars, and five water bottles of sports drink. That's something like 1900 calories. I believe for the day I probably burned somewhere around 5K calories, so all in all, a pretty monster day.
The problem is I can't get to sleep and I have a 10 mile race for which I need to be up in 4.5 hours. Now time like the present then for some blogging. After last week's marathon, I took a day off, but then went at it pretty hard all week. If I recall correctly, a short swim and then a spin and yoga on Monday. A hard 5 mile run on Tuesday, then a hard spin and yoga. A 1600 meter swim on Wednesday, and on Friday, 2K in the pool, a spin and a medium long run of 8.5 miles. So some pretty high volume efforts for the week following the marathon.
First triathlon of the season is less than two weeks away. It will be A) cold, and B) a bigger effort than I had hoped. Half iron distance is something I perhaps have not respected as much as I should. Oh well, only one way to learn.
The problem is I can't get to sleep and I have a 10 mile race for which I need to be up in 4.5 hours. Now time like the present then for some blogging. After last week's marathon, I took a day off, but then went at it pretty hard all week. If I recall correctly, a short swim and then a spin and yoga on Monday. A hard 5 mile run on Tuesday, then a hard spin and yoga. A 1600 meter swim on Wednesday, and on Friday, 2K in the pool, a spin and a medium long run of 8.5 miles. So some pretty high volume efforts for the week following the marathon.
First triathlon of the season is less than two weeks away. It will be A) cold, and B) a bigger effort than I had hoped. Half iron distance is something I perhaps have not respected as much as I should. Oh well, only one way to learn.
Subscribe to:
Posts (Atom)