TT 2012, sub-30 and a new PR

Okay, it has been about a month since the second TT.  If you remember, I did PR the first one with a 30:21 @ 23.33 MPH (for 11.85 miles).  I was also the first person about 30 minutes and the first person beaten by Donna (fast girl from the coast).

This time I arrived at the starting line on time.  We would line up in reverse order from our previous time (slowest to fastest).  As we were lining up I knew Donna would be right behind me.  I also knew that she was 26 seconds faster than me from the previous TT.  We stagger the start every 30 seconds.  I knew that she would be on my tail.

I had a strategy. I was going to use the Virtual Racer on my Garmin watch.  I have used the Virtual Partner (I call it my Virtual Nemeses) many times in running racers.  The Virtual Partner will run even splits.  This is great on a flat course but he will not slow down up hills.  It is simply an even pace.  However, since I had PR’d the TT and recorded the event with my Garmin I was able to load the event as a course.  I could now race against myself!  It will be in ‘real time’ and not just an even split.

I started out on the ride at a measured pace.  Quickly the nemesis got the jump on me.  What?  I struggle to even keep pace.  But I remained calm and waited for my legs to come back.  It was a hard effort but I was maintaining my previous speed.  I had done some quick math and I ‘needed’ to gain 20+ seconds from the previous ride.  I rounded up to 24 seconds (2 seconds a mile).  At the turn around I was not even close.  I was maybe a second or 2 faster – still a PR but not where I wanted to be.

On that back section I pushed hard and just on the edge.  I started to gain some time.  The only numbers displayed on my Garmin was the amount of time ahead (or behind).  I was not looking at speed or heart rate or anything.  The seconds ahead started to slowly increase. 

When I crossed the line I had given everything and I knew that I have achieved victory.  I had been chasing the sub-30 TT for a couple of years.  The bike set up was exactly the same.  In fact, all equipment was exactly the same.  This meant that I was truly faster than previous attempts (or at least I paced better).

I finished this TT with a new PR with a 29:46 @23.78 MPH.  Donna still beat me (she was 17 seconds faster).

So, for year to year results, I cut down my TT time from 30:32 to 29:46 (46 seconds and 0.6 MPH faster).

Second TT results can be found here.

TT 2012, new PR!

The first TT of the summer took place last Saturday.  Sure, I have ridden the TT course dozens of times this summer but they have usually been some combination of 30 minute repeats or combined with bricks.  Also, Saturday was the first time that I brought out the race bike.

The race bike has been mothballed since October (the Mighty Magnolia).  My cycling mileage is constant year over year but all mileage has been on the road bike.

Friday night I put my race wheels on the race bike.  The bike had been hung up with no wheels on it at all.  I puffed the tires up on the HED 3’s.  The bike still had the race number on from last year. 

I was not sure if I would be able to maintain an aero position for the TT.  30 minutes and change is a long time in a foreign position.

I had read the emails and set the alarm.  I got up early for the 7:00AM start – I rolled out of bed and down the street at about 6:40AM.  This would give me a few minutes to try the aero position and do a brief warm up.  I thought a few all out efforts (I call them striders in running).  I coasted down the hill and saw Raland, Butch and Matt.  They said I could have a go if I wanted to.  I’m sure I looked confused.

I got the time wrong.  The TT started at 6:30AM.  All of the riders were already on the course.  I stammered and said give me a minute.  I road towards Jackson Station for about 15 seconds and turned around.

I pulled up to the starting line.  I was offered a standing start (they would hold the bike while I was clipped in.  I declined.  I just clipped 1 pedal in and asked them to tell me when to go.  They counted me down and I took off.  I immediately lost a second or two fumbling with clipping in.

I have been riding with a power meter since October of last year.  I race wheels do not have a power tap.  This ride would be like all of my other time trials, by heart rate.

I started hard (but not too hard) and tried to keep everything at a slow boil.  Since I started about 10 minutes after everyone, the trace in my direction was empty.  At the turn around I think I was about 3 miles behind the last rider.  There were no carrots dangling in front of me and no one behind chasing.  I am not saying that would have made a difference, but I can be quite competitive.

This July (2012) compared to last May (2011) – disregard the calories.

I was 11 seconds faster (from 30:32 to 30:21).  This is a new PR for me!  The only think to note is that last year my heart rate average was 176 (MAX 187) and this year it was 172 (MAX 184).  Pretty close but … but I might have a touch more in the tank.  By a touch, I mean I really want 21 seconds!!!

I had planned on riding with the Roadie’s (Butch, Raland, Matt, etc.) after the TT.  I met them at 8AM at Jackson Station.  We went off and a sedate, relatively easy pace.  My legs were aching.  I knew that I would not be able to hang once the pace picked.  I turned tail and tail and decided to ride my own ride.  I rode an easy 25 miles.  Sometimes I actually surprise myself! It was a very good decision! 

Full results can be found at: http://hubcitycyclist.blogspot.com/2012/07/july-tt-2012.html .

My last years TT report can be found at: http://www.powermultisport.com/2011/05/time-trialing-in-mornings.html

Ole Man River Race Report - 2011

The alarm went off at 4AM. I normally get up at 5, usually without an alarm. I am perfectly fine with 5AM most mornings, but an hour earlier, that seems ungodly. I rose and clicked the brew button on the coffee maker. I had set out a number of possible running outfits the night before. I was prepared for everything. Before dressing I jumped on the scale. It read 5 pounds higher than my normal. There have been a number of holiday parties and I have not been diligent with my diet. This worried me.

I poured myself two travel mugs and drove in darkness across town to meet friends for the drive to New Orleans.  This race takes place at City Park in New Orleans – one of the largest and oldest urban parks in the country).

Botanical Gardens

I have raced the Ole Man River Half Marathon the past 2 years. Both of those years I achieved PR’s, first by several minutes and the next by several seconds. I was fearful about this year’s race. I developed a race plan in my head – I would go out at PR pace and then kick it up at mile 10 (or crash and burn). My confidence was lacking.

The drive was painless and I enjoyed the conversation with Dawn, Terri and Tanya. Tanya was gunning for a PR and Terri was going to pace her to the finish. Dawn had planned on running but a recent injury has her sidelined, she still rode down for moral support (and to pick up her race packet).

This is Louisiana. There is always beer at the finish line. On top of that, this race also has one of those pancake machines. You race and reward yourself with pancakes and beer. I call it a Vermont Car-bomb. I was actually thinking of getting a shot glass full of maple syrup and dropping it into my beer – mmmm. Good stuff.

I had brought several possible race outfits. Everything from log sleeves to sleeveless, from visor to insulated cap. At the start, the temperature was 40 degrees. I wore what I always wear – shorts, sleeveless shirt, sunglasses and a cap (I guess that is not what I always wear – I usually wear a visor). Oh yeah, I also had a pair of knit gloves. Standing near the start of the race I was already warm.

I had my virtual nemesis queued up for my PR time – that would be 6:40 pace for 13.2 miles. I always input just a little long so that the watch does not cut off early. I had looked at my past two years and I had run 13.15 and 13.16 miles (I would end up with 13.9 this year). This US Track and Field certified course is accurate. On top of that, I have become a better racer with the tangents. There is a run / bike path that winds its way along part of the course, most people follow the edge of the trail. Not me! I clip each and every apex on that trail. I do not want to run a yard farther than necessary.

Race Course

Although I have PR’d the past two years at this race, I have also gone out too fast. I was damned and determined to slow my roll and pace the first few miles better. I hate blowing up in the beginning and suffering to hold pace for 10 miles. Remember, my strategy was to hold my PR pace and then try to pick it up at the end (easier said than done).

The race started promptly at 8AM. I took off towards the front of the pack but not on the pointy end. There is also a 5K that runs the first couple of miles with the half marathon. There is no need to even pretend that you can run with the 5k big dogs. I settled into my pace with several whole packs in front of me. The pace was brisk but unattainable. It was hard but not too hard. Mile one came quick, people were starting to drop off and I passed a few. There was a large pack of 5 or 6 in front of me. I was two miles into the race but I knew I need the comfort of group. I accelerated and caught the back of the pack and settled in. There was not much wind but I run much better on someone’s shoulder than I do when I am out in the open. Mentally I attached the elastic band to the runner in front of me. It would pull and stretch but it kept me along. Even thought this is just a middle distance race I am amazed at ups and downs that I experience. There were times when I thought the pace was just right and other times when I knew I could not last. But I kept on; I used the pacing of the Garmin and group.

We were passing a few runners here and there. Some would stick and some would fade. We lost a few of our group. The group started to thin out. There were just four of us. I learned that the leader was named Cory. Once we had turned at the out and back point, dozens of people shouted his name. He had ready told me that this was a training run (he pointed out that he had already run 9 that morning) and he was pacing his buddy. He was pacing me as well. I made a point to limit the water stops. I had two gels with me and took them at miles 6 and 9. At mile 10, the guy that Cory was pacing yelled that he needed water. He was hurting – he was done with the pace that we were running. The group was shattered. I was now in my much familiar “no man’s land”. I hate this place. I can run the paces. I can keep from fading. The effort, however, is so much more. This is when self doubt creeps in – this is when you have to have your mantras ready. Game on!

I hunkered down and targeted the runner ahead of me. I kept my pace measured but I threw that elastic lasso way out in front. It caught him on the waist. I started to close the gap. It took nearly a mile to cover that 100 feet but the victory was mine. Actually, I was not speeding up, he was fading slowing – but in the late stages of a race not slowing down is the victory!

I was burning up in the 40 degree weather. The gloves had been off since mile two; the beanie cap now came off. I stuffed it in my running shorts. I was still sweating like it was the dog days of summer. My sunglasses had sweat dripping down the insides. I kept taking them off and clearing the moisture from my eye sockets. Finally, I took the glasses completely off and stuffed them in my waist band. I should have worn the visor (lesson learned).

It was too far to bridge to the next racer but I still held the pace. I was hurting – not a specific hurt but a whole body ache. I WANTED to stop but I was not going to allow myself to stop. The decision was made. I kept the pace and brought the run home.

I gave all to pick up the pace in the last quarter mile of the race. I ran towards the stadium and through the tunnel. The race finishes on the track at Tad Gormley Stadium. This is where the 1992 US Olympic Track and Field Trials were held. Olympic dreams were made here! I sprinted the last turn of the quarter mile track. The door to my half marathon PR time was closing quickly on the clock. I ran hard and passed the line. I was not sure if I had achieved my goal.

Tad Gormley Stadium

I crossed the finish line and waited for Cory and the other guy. I shook their hands and thanked them for carrying me. The next couple of runners, who I did not see the entire run, shook my hand and thanked me for carrying them! I love the camaraderie of sport!

I spoke with Dawn, who was bundled up in a blanket watching the finishers. There were no pancakes this year – my visions of a Vermont Car-bomb would be delayed. I ate light and drank a lite beer or two (not my favorite). Dawn and I saw Terri and Tanya finish a few minutes later. Tanya PR’d by 3 minutes. It was a great day of racing.

I ended up with a 1:27:27 (a PR by 7 seconds)!

Side note – I did see Nester at the race. It seems that he is at just about every race that I am at!

Formula for a New PR

newPR = raceDistance x (PR_pace_seconds – paceReduction_Seconds)

Here is the proof:

curPR = 1:27:30
curPR = (87 * 60) + 30
curPR_in_seconds= 5250
raceDistance = 13.125
paceReduction_Seconds = 5
PR_pace_seconds = PR_in_seconds / raceDistance
newPR = raceDistance x (PR_pace_seconds – paceReduction_Seconds)
newPR = raceDistance x ((PR_in_seconds / raceDistance) – paceReduction_Seconds)
newPR = 13.125 x (400 – 5)
newPR = 13.125 x (395)
newPR = 5184.375
newPR = 5184.375 / 60
newPR = 1:26:24

So that was the plan for Sunday's First Light Half Marathon.  Actually that has been the plan for all of my races.  However, I have found a flaw in the equation.  There is another variable which I will call raceConditions.  This variable will be measured in seconds per mile and will consider the external (wind, rain, heat) as well as the internal (fatigue, taper, illness, injury) conditions specific to the race.  In the past I have not had to adjust for conditions. I simply selected my races wisely and then counted on my increased running fitness to pull me through. 


For example if the race is windy I might need to give raceConditions a value of 3.  The new formula:

newPR = raceDistance x (PR_pace_seconds – paceReduction_Seconds + raceConditions)

Maybe the proof should have looked like this:

newPR = 13.125 x (400 - 5 + 3)
newPR = 13.125 x (398)
newPR = 5223.75
newPR = 5223.75 / 60
newPR = 1:27: 03

2011 First Light Half Marathon Race Report–FAIL

“The middle is part of the race” – running legend Jim Coll

As I have mentioned a couple of time, the volume portion of my running plan is over. I have switched to the intensity phase. I had a solid tempo run on Thursday – 6 @ 6:31 pace. That was strong for me. It was a hard effort but not a race effort. My heart rate for this tempo run averaged 174 BPM. For reference, my heart rate at the Steam Whistle 12 (7.45 miles) the prior weekend averaged 176. In addition, at the Ole Man River Half my heart rate also averaged 176 BPM.

So, at the First Light I can only ascertain that I did not want to run fast. My heart rate averaged 170. Not only that but I lost this race in the middle. I had been running hard and losing ground and then just gave it up at about 8. If you look at the chart below I was actually within 9 seconds of my PR race at the Ole Man River at mile 8. However, I felt like I was over extended and fading. This is where I gave up the race.

Chart of running paces at Ole Man River and First Light Halfs.

As you can see, at mile 8 I gave it up.  I though the race was over. 

I just wanted to finish.  I allowed my heart rate to drop. 

I turned this RACE into a training run – FAIL.

 
 

Chart of heart rates at Ole Man River and First Light Halfs.

My heart rate does not indicate that I should have felt like

I was running as hard as I thought I was.  The wind did slow the pace,

however, I was simply not running hard enough – FAIL.

I thought that the PR was out the window and I hurting. I had been running into the wind and this had taken a toll. At this point I was caught by my friend Neil. He had started much slower than I.  He had also maintained his paces. After a few miles I regained my composure but was still not running to my abilities. Miles 8, 9 and 10 each hovered around 7 minute miles.

I was able to pick it up a little bit at the end but the PR streak is over. I will have to tabulate how long it lasted but it was at least a half dozen 5k’s, 2 12k’s, 7 half marathons and various other races.

As a proviso, I think I could have run this race smarter and chipped away at my half PR by a few seconds, maybe. However, I really wanted to knock a big chunk off the PR – I wanted a 1:26:20. Oh well, there will be other races. My eye is still on the prize – sub-3 marathon at Mardi Gras. I will have to have a perfect race and the run calculators are still snubbing their noses at me.

Oh yeah, this race is not chip times.  My offical time was 1:30:00 - my Garmin indicated a bit quicker.  It is funny, that would have been a solid race last year but this year it is 10 seconds per mile slower - that is HUGE.

2011 Steam Whistle 12k Race Report.

The storms came in the night before.  The race was planned for 9AM but we had to postpone it until noon.   Fortunately the storm passed through town and it brought cooler temperatures. 

The race started promptly at noon.  Per normal, I started out too quickly.  I was in fourth place for the first mile but the top three were pulling away.  However, Terry soon passed me and he also started pulling away from me.

This is a hard 12k race.  The first half is slightly up hill.  I was hurting the entire out portion of the race.  My legs were hurting.  I could not wait for the turn around.  Although the effort was still hard the race felt easier on the return.  Mentally this race was hard on me.  I ran the entire race solo – I was in no man’s land (and there was some wind in the way out).  I did not have anyone to pace off.  In addition, the races that were ahead of me were just too fast.  I was not able to reel them in at all.  I knew that there were two racers about 30 seconds behind me and that kept me going.

Half way.

I was able to get a PR for the race by finishing the 12k in 49:19 (6:36 pace).  Last year was 49:38 (6:39 pace).  Of course I am pleased with a PR but I was really expecting more.  I have a lot of trouble at these shorter races (7.45 miles).  In comparison I was able to drop 2 minutes from my half marathon PR from last year (that is 9 seconds per mile).  But this race I only dropped 19 seconds.  A half marathon is only 9 more kilometers.  I wanted to drop somewhere around 12 seconds not a messily 3 seconds.  I finished 5th overall (6th last year) and 2nd in my age group (last year I got first).  I was able to maintain my place through the race.

Smaller pinecone this year.

Still, I am pleased that the PR streak continues.  I have another chance to test the waters next weekend at the First Light Half marathon in Mobile.

2010 Ole Man River Half Marathon - the PR streak continues – barely (1:27:30)

The conditions were perfect. There was a little bit of wind and the temperature was in the mid thirties. It was cold standing around before the race but once we started it was perfect. I am sure it is from the volume but my lower legs, shins and calves were aching horribly for the first 3 or 4 miles. It was painful. I had serious thoughts of shutting everything down and ending this race. I have never been in that situation. The negative thoughts just flooded my mind. I had already started writing this blog post, “FAIL FAIL FAIL – DNF at ole Man River!”

I was running with an older guy who seemed strong. We were talking turns leading into the wind. I took my turn up front and then I hear this noise off to the side. I thought he had fallen off the road. I looked sharp right and he was actually ahead of me off to the side of the road. He was incredibly quick and fluid. My last sight of him was him pulling down his pants in one motion and aiming his back side at a tree. My head swiveled and snapped back. I had seen enough. He was having a worse time than me.

The race stayed hard but I was able to settle into my groove. I got caught by one of the lead women of the race. She was being led by an awesome pacer. He was obviously running easy at our pace. She was trying to run at or around a 6:40 pace. I had started out trying to run a 6:35 pace so I decided to settle in behind them. My pace actually improved and I started to accept the pain. It was so much easier to run with a group. I was able to keep the pace. At mile 11 the there were 4 of us running together. We were in no man’s land. The second or third place girl was just ahead. The pacer told the girl that he was pacing that it was time to pick it up. She told him that he needed to remember that this was just a marathon training run for her. The pacer did pick up the pace and left us. Then another guy that was running with us pulled away just a little bit. I stayed back with the girl. We did pick up the pace a little bit. My last 3 miles were all in the mid 6:30’s. I was hurting but feeling strong at the same time. With a quarter of a mile left I looked at my watch. I saw it tick from 1:25 to 1:26. I knew that I needed to sprint hard if I wanted to improve upon Baton Rouge. I passed the girl and gave it everything. You have to enter a stadium at the end of this race. Fortunately you don’t have to run a complete lap – more like a quarter lap. I crossed the line completely spent. I thanked the pacer and the girl for pulling me along. I needed it!

I was proud of myself for toughing it out. I refused to succumb to the race. When the negative thoughts entered my mind I acknowledged them. I then evaluated these thoughts. And finally I shot them down. I am sure that the real time spent doing this exercise was very small but at the time it was a real struggle. I had to make a decision. I just needed to tell the legs to SHUT UP.

I was able to chip away at my recent PR achieved at the Baton Rouge Beach Half Marathon – but just barely. I finished in 1:27:30 (9 seconds faster). My GPS watch had me at a little bit faster pace (6:38 compared to 6:41) but it was very close. Looking at my heart rate between the past two half marathons I can see that Baton Rouge was a much better race. I am not sure if it was the fatigue of the high volume or the bruised from mountain bike riding that hurt my legs so much (I know, it was both – not smart stuff – as a side note I went mountain bike riding on Friday before the race and decided to put a pair of my old road bike clip less pedals on the mountain bike – for the first time. I crashed 3 times and put a nice bruise on the top of my right foot as well as a couple on my shins. I cannot recommend this in your taper).

Baton Rouge (blue) shows a smoother heart rate progression.  I raced a better race two weeks ago.

My next race is the Steam Whistle 12k (that is about 7.5 miles). In this race I ran hard. I am sure that it was the hardest race ever) and won my age group with an average pace of 6:40 minute per mile – right at my current half marathon pace.  Last year's Steam Whistle 12k Race Report - here.

Race Report - Baton Rouge Beach Half Marathon 2010

This past week has seen some decent volume and a taper for the Baton Rouge Beach Half Marathon. The month before the race had zero speed work. And last week consisted of –


Sunday – 14 miles (the middle 10 at tempo pace)
Monday – AM – 6 miles at comfortable pace / LUNCH – 6 miles at comfortable pace
Tuesday – AM – BIKE Trainer (20 min FTP repeats) / LUNCH – 6 miles at comfortable pace
Wednesday – AM – 6 miles at comfortable pace / LUNCH – 6 miles at comfortable pace
Thursday – AM – BIKE Trainer (FTP work – FAIL) / LUNCH – Strength Training
Friday – AM – NOTHING / LUNCH – NOTHING

Total Running for the first part of the week equaled 44 miles. I had intended to do some track work on Tuesday night to get 50 miles for the 4 days. I actually made it out to the track but was lacking motivation. The wind was blowing and the temperature had dropped throughout the day. I was cold. In addition, because of the weather, Ginny and Audrey had done their speed work and were finishing up by the time that I got there. I skipped out on the sessions. This would have been the third workout of the day and I would have needed some serious motivation to run fast circles in the dark by myself.

I left work a little early on Friday. I arrived at Charles’s house at 3PM and we left for Baton Rouge. The runners were Terry, Audrey and myself. Charles would be the Sherpa for this race. Last year the weather was much worse. It was in the low 30’s and the sky was splitting a wintery mix. This year the weather would be much better. We arrived at package pickup with plenty of time to talk race tactics, eat too much and drink not as much as last year. Charles and Audrey were staying at Charles’ parent’s house. Terry and I were sharing a hotel room. Terry is a running machine – he has done Boston more times than anyone I know. HE is also a statist ion. He plans his races to the letter. He leaves very little to chance. I enjoyed picking his brain about all aspect of training.

I drank more than I should the night before a race – the optimum amount should be zero – but I did better than last year, I only had a couple – last year I had n+1 – too much.

I was a little restless but the next thing I know is Terry is awake and drinking some special sports drink to calorie load. He also had one before he went to sleep. I look over and it is 3:30AM. I decided to go ahead and make my oatmeal (with the hot water from the coffee maker). This would give my body plenty of time to digest the complex carbohydrates for the 7AM start of the race. In the next couple of hours I ate a banana and a couple of small granola bars. I also drank a lot of coffee.

The runners

We arrived at the race at just before 6AM. It was chilly. I was wearing some track pants and a light jacket over my running shorts and light weight technical fabric shirt. I hit the portaloos twice (the coffee). I heard them announce the start of the race while in said portaloo. I jumped out and sprinted to the race start. I then heard them say that the race would start in 2 minutes. I walked the rest of the way. Last year this race was chipped timed, however, there was no start timing mat, only a finishing mat. Remembering that (I read my blog from last year – see, these blogs do serve a purpose because I remember very little about last year’s race) I seeded myself near the front. This year there was a start timing mat!

Charles showing off his post sugary surgery running fitness.

I had already programmed my virtual nemeses on the Garmin for a PR run. I had set it for a 6:43 pace for 13.15 miles. I always pad the race distance when using the virtual nemeses. This would put me at a PR time of 1:28:19 – which would be 61 seconds faster than my PR from the Jazz Half on October 30th.

He always goes out too slow ...

A minute PR in a month is an aggressive goal and I had my doubts. The start gun went off and I activate the Garmin as I crossed the start mat. In this race the people doing the full marathon start 200 yards behind the half marathoners and a few seconds later. All I know is that within the first quarter mile this super fast Kenya full marathoner comes screaming past us mortals.

I was a little chatty in the first mile or two. I was running with a guy named Hunter who wanted to run in the 1:25’s and a guy named Zack was looking for 1:27. These guys were both a little too fast for me. I hung with Hunter until about mile 2 where I let him go. My Virtual Nemeses had once again started out too slow. I was 150 feet in front of him. I slowed the pace down and chatted with Zack for a little while. He was planning on running a 10 mile tempo and then kicks it at the 5k to go mark. That is not the fastest way around the track but to each his own.

Zack pulled away from me for a few miles and a couple of runner got between me and him. I was running my paces but the effort in the early miles seemed harder than they should have been. Doubts started to creep into my mind. I wanted to slow down a good bit and I was not even at the half way point. This was not good.

However, clicking off miles 7 then 8 then 9 the pace did not seem any harder. I had started to gain some ground on the few guys that had passed me and on Zack. The race course had a lot more hills than I remembered (I did not remember anything about the course). It was deficiently not flat. I tried to keep the time lost to a minimum on the hills and I also pressed the pace on the decline. The entire race I was between 30 feet and 100 feet ahead of the virtual nemesis. At mile 10 I was still feeling good but it was getting harder. It was getting harder for everyone. I started to creep past the people that had passed me. Zack was fading hard but he gave me some encouragement. I also passed the guy in blue. He told me to go get them. I continued on – I was not running faster but I was not fading. Everyone else was fading hard. I think I passed 4 people in the last 3 or 4 miles.

Don’t let me kid you, the race was hurting and hurting bad but it is just a race – I could push on at the prescribed pace. I only had a couple of miles to go. However, at this exertion level it seems like each mile is a race in and of itself. The 1 mile race at mile marker 11 and 12 were tough. I kept looking across the lake to see where the finish line was. I refused to scroll through the screen on the Garmin to see the exact distance to go – I just thought to myself “What would be the point? I am going to run hard until I finish – regardless of the distance!” As I had passed the last couple of guys I could hear and feel them right behind me. I am not really a racer. I did not try to put them away as I passed. I just kept my same pace and let them fade. I let them say in the race because I was racing against the clock. I was not racing for place. With about 50 yards until the last turn I could hear the heavy breathing of someone right behind me. I did not let my pace fade and picked it up just a little bit. I had just passed a field marshal that had told me there was half a mile to go. I round the last turn for the straight away and kicked it up a notch. I was running flat out. However, the guy in blue was still right there with me. He was working hard and I was hoping that he would blow. He kicked it up a notch. I had nothing left but I dug deep. In my head I was doing quarter mile repeats and my arms were pumping and my stride was long. I was giving it everything that I had – this was my second ‘dig deep’. I kept it up until the end, however, the guy in blow had one more. He shot past me in the final 10 feet. There were 3 timing mats and he shut it down after the first one. You had to cross the last timing mat for the official time. People were yelling for him to continue. He sucked it up and beat me to the final mat by a fraction of a second.

I ran through the finish corral . Someone tried to put the medal over my head but I just grabbed it. I took a 90 degree turn away from the spectators and gagged a little. I was cooked. I took a few seconds to gather my composure and shook the blue guy’s hand.

I had a new PR by a 1:41 – NEW PR 1:27:39 (6:41 pace) (Average heart rate 171 / Max 190 ). That is nearly 10 minutes faster than I ran this race last year. But much more importantly it is 10 seconds per mile faster than my best half marathon time from last year (First Light from January 2010 – 1:29:30). I like the half marathon distance I have gotten faster and each and every one of the races that I have done (the only exception was the Jazz Half in 2009 – just after I did my ironman – it was a ‘fun’ run).

The running calculators still do not think I have what it takes to run a sub-3 marathon. McMillan says I need a 1:25:20 (6:31 pace) half to make a run for it. There are doubts in my mind but I am confident if I can continue to work my plan I will be successful.

Checking the results I finished 10th overall!  However, I was 5th in my age group (the guy in blue was NOT in my age group).  Damn, this is a competitive age group!

I tend to base my running performance off of my half marathons – here is the progression:



11/29/2008 – 1:37:15 - Gulf Coast Half (first half) - PR
10/31/2009 – 1:40:05 – Jazz Half (FUN RUN)
12/05/2009 – 1:37:07 – Baton Rough Beach Half - PR
12/20/2009 – 1:33:53 – Ole Man River Half - PR
01/10/2010 – 1:29:28 – First Light Half  - PR
10/30/2010 – 1:29:20 – Jazz Half - PR
12/04/2010 – 1:27:39 – Baton Rouge Half - PR

Jazz Half Marathon - A new PR - but not by much

Well, the Jazz Half marathon – I got a PR but not by much. I finished the race in 1:29:20 – that is a PR by 10 seconds.

I am not one to look a gift PR in the month but I wanted just a little bit more. Yes, that is greedy. Considering that I have not been training much and I got this PR on about 20 miles a week I really can’t complain. Also, this is the beginning of my marathon training. I think if I get a couple of good running months under my belt I should be able to drop this time by a couple of minutes. That is my goal anyway.

I met up with two guys at about mile 3. I jumped on one of their shoulders and and held for a couple of miles. At about mile 6 they seemed to slow so I took the lead. I would stay in the front for the next 4 miles. These guys stayed with me. We seemed to push each other the entire race. If I would have stayed in no man's land I might have started to fade earlier.

So, the race report. I got great weather. I tapered for about 2 days. I started out pretty strong. I started to fade at about mile 10. I got passed by three people from mile 11 to the end (one was a girl). I ran this race by heart rate most of the race. I only picked it up the last mile. I stayed at about 1 or 2 BPM higher than my previous LT runs. However, I was able to stretch out the distance.

All things considered I am pleased with this race. With a solid training plan, a lot of hard work and some gut wrenching determination I should be able to reach all of my running goals this season!

Mardi gras Marathon - By the number revisted

http://www.wordle.net/show/wrdl/1735863/Mardi_Gras_Marathon

Mardi Gras Marathon Race Report

I had brought 5 different shirts for the race. I had a contingency for everything. I had 3 sleeveless shirts, a short sleeve shirt and a long sleeve shirt. I knew that I would not be wearing the long sleeve shirt but just in case.

I knew that it would be cold / cool prior to the race but I was planning on running hard. I did not want overheat in the later stages on the race. Race morning would be in the high 30’s / low 40’s.

I decided on a triathlon Zoot sleeveless jersey because it had a ½ length zipper. I had also brought a pair of tube socks that I had cut the ends out of – these would be my disposable arm skins. In addition I also had disposal gloves and a disposal long sleeved cotton shirt.

After walking the mile to the starting line I milled around corral number one for about 45 minutes. I used the bathroom twice – I was nervous. The first time there was no line – the second time I only had minutes to spare. I was cold and nervous and shaking. I was not as anxious as before my ironman but there was a lot on tension in the air. I wanted to do well. Like I said, there was no fear just a heck of a lot of anxiety.

When the gun fired the elites, corral 1 and corral 2 started. It was crowed at the start but I crossed the timing mat within seconds. I had my ‘virtual partner’ going on my left wrist and a regular stopwatch on my right. I got passed by hordes of people in the first 2 miles. I stuck to my plan. I kept to my paces. The half marathoners split off early in the race. I saw many people making the half / full decision. The split was between mile 3 and mile 4. I thought to myself that you had to be having a bad day if you jumped ship this early.

I continued on with the full marathon. My paces were maintaining. In fact, they were maintaining easily. However, I was running about 10 seconds slower than my last 30k race. I had some doubts start to creep into my mind. How could I have run 10 seconds faster for 18.6 miles? I am not sure how I did it three weeks ago but this was a different race.

Anyway, I was sticking to my race strategy, I was going to try and run even splits for the entire race. If I had more at the end (yeah right) I would pick it up. I ran with a couple of older guys for a couple of miles and I was chatting up a storm. We were swapping race stores left and right. I saw Becky from the running club around mile 7 or 8 – she yelled at me and I was sure she was going to tell me to shut up and race (I would see Becky and Holly a couple of more times during the race – they are fantastic cheerleaders!) The older guys started to drop off of my pace a little bit so – I had made this decision earlier – I was not going to slow down at all to talk. It would be okay to talk but I had to keep to my race plan. I dropped the older guys and picked up with a guy that I had met that morning. He needed a 3:10 to qualify and we were running similar paces. I ran with him and another guy for about 8 more miles. At times it was tough to stay up with them. They would drop me at the water stops and I would have to quicken my pace to catch back up. I am not very good at running and drink at these water stops. However, even though I had to quicken the pace to catch back up, I felt it was worth the effort to ride along with them. Although I was pushing it my ‘virtual partner’ kept was telling me that I was a little slow. I tried to catch back up to him but I just did not want to get into any danger zones.

At this point we were entering City Park. The half marathoners broke off to finish their race. I had run about 15 miles and I was still feeling strong. The course had the half and full marathoners break apart and come back together twice– after the first break we never actually intermingled – there was always an island or cones separating us. We, the full marathoners were running up the west side of City Park. I recognized this section from the Ole Man River Half that I had run back in December. This was a long flat straight section. I crossed the 17 mile marker at 2 hours and thought to my self, no scratch that, I said it out loud, that there was only about an hour to go. I proclaimed “That we could do anything for an hour.” Even though there was very little wind I had been tailing these guys for several miles. I was starting to push past them. It was time to move out on my own. I left them – I would not call it a pass, definitely not a pass with authority or anything I just got in front and kept going. We rounded the north section of the park and I was worried. I still felt strong but I knew that “The Wall” would be lurking. The temperature had climbed into the 50’s. This should not have been warm much less hot but most of my training has been in the 30’s. I had to take off my sweat band a couple of times to wring it out. I passed mile 20 and there was such a relief. I was past the first 20 miles and just had a 10k to go. There was an out and back for a couple of miles and then the course would come back into the park for the finish. I ran mile 20 on schedule (7:08 minutes / mile) – just as I had planned. I actually felt really good. I passed several people during this mile and kept to the plan.

This little out and back section turned 180 degrees at mile 21. That is when it hit me. I was running strong because of the tail wind. I don’t think the wind was that strong but it did not have to be. Running into the wind I was still passing people but it was hard going. These next 3 miles would be the slowest miles of the race. I lost 59 seconds during these 3 miles. It got hard in this area. And I was alone. I was trying to sight up ahead and reel runners in but they were getting few and far between. In a race this large it is amazing how many people I saw that I knew. At about mile 24 and a half I passed another runner. He knew my name and I looked up. This was a guy named Michael that I had run with at the 30K race 3 weeks ago. He needed a 3:10 to qualify for Boston and I told him to jump on – to finish this race strong. I don’t know how it made Michael feel (he finished in 3:11:xx – heart breaking) but it was encouraging to me. I knew the finish was within my grasp and I knew that I could push harder / push farther. I picked it up and my times got back on track. Mile 24 was the absolute slowest of the day (7:32) but mile 25 was back (7:07). I would continue to push hard until the end. Mile 26 felt like it took forever but I was on – it clicked off at 7:13. Down the finisher chute I kicked it up. I saw the clock and it was ticking up – I was damned and determined to not allow another minute click past. I sprinted the last minute and finished by a clock time of 2:08:5X and a chip time at 2:08:44.

When I finished I was spent. I was hurting – not a bad hurting like something permanent just sore from the effort. I received my finisher’s medal and got my photo taken. I did not feel hungry but ate a banana and a bar of some kind. I also took some sports drink. My face was crusty from salt.

I only needed a 3:15 to qualify for Boston so I knew that I was safe several miles back. This probably let me slip off of my paces. I had wanted to finish in a low 3:07 (as per the running calculator). I have become a better, more patient racer over the past 3 months. During the fall of last year there was no way that I could have come close to qualifying. Now, both the first and second halves of this marathon would have been half marathon PR’s in early December.

I am indebted to many friends that have allowed for me to experience this race. As I have said, I would not have even taken on this challenge without the encouragement from so many Pinebelt Pacers (special thanks Charles and Jim who talked me into running all of the build up races). I also could not have done this without the constant encouragement of Jodie who had to put up with all of the talk – the training this / the racing that. I am sure it has been tough on her for the last 3 months (not to mention all of the ironman stuff from last year).


Splits for the race - slowest - mile 24 - 7:32 / fastest - mile 15 - 6:59 average - 7:11
Average Heart Rate - 169

So, this is the race report. I would also like to put together a lessons learned for this marathon and a race review - a review of the Rock & Roll Mardi Gras Marathon itself. Stay tuned.

My race - by the numbers.

2 Cliff bars for breakfast
8 gels during the race (1 before / 7 during)
7:09.00 pace 1st half (1:33:57)
7:13.81 pace 2nd half (1:34:47)
7:11.90 pace Total

Qualifying for Boston in my first marathon … pretty sweet!

On yeah, at the expo I already signed up for next year’s race.

2010 Mardi gras Marathon - Boston Qualified!

First marathon down and a Boston Qualifier (3:08:44). Full race report to follow.

Before and after.

First Light Half Race Report - PR

My legs were tired on Saturday. There would be no running prior to the race on Sunday morning. I did, however, jump on the bike trainer for 45 minutes. It was cold in the house (good for the trainer) and I did not turn a fan on me. This was a mistake. Even at a comfortable pace I was dripping sweat within minutes. I took off my shirt and continued to spin away.


For the First Light Half Marathon I left the house at 4:00 AM and picked up Jim at his house. It was COLD. I brought 2 large mugs of coffee with me for the 2 hour drive and even picked up a third cup during the drive. At packet pick-up I even topped off my mug. I picked up a couple of extra race packets for people that were not able to make the race. The race people asked me if it was because of the temperature – I’m sure it was a factor. It was in the very low 20’s at the race start. I ran a few warm up miles (a couple of blocks – not miles) to determine how much clothing to wear. I had compression socks (knee highs) on my legs, compression shorts covered with tights, a compression shirt covered with a long sleeved zipped shirt, some old socks with the toes cut out for arm warmers and an ear warmer type headband thingy. Although my feet were frozen – and would stay frozen for a couple more hours – I decided to ditch the tights and put on shorts. This would work out well. Prior to the start we ran into Neil and Aaron. They were both at the Ole Man River race. At that race I tried to hang with Neil (who went out at a 6:35 pace) and I blew up at about mile 2. That was a tough race – a PR but a tough race. Today I would race my own race!

This race does not use timing chips so I inched my way towards the front. I had set my gps watch for 6:55 minute miles (for 13.15 miles – just to be safe). I was going to try to follow my pacing as close as possible. I started off and made my way through the crowd. There were people passing me but I was working the plan. I did not see Neil or Aaron at all. So the weather was cold – and it was also very windy. Working my own pace, it soon left me in no man’s land – and into the wind. I saw a group of runners a couple of 100 feet ahead of me but it would have been too hard to close the gap without blowing up. At about mile 3 I could hear foot steps behind me. I was pleased that someone was passing me and I jumped on their shoulder and let them carry me to the pack ahead. In this pack I got a little chatty – I was running at my goal pace and I was still chatty. One of the guys had a Boston Marathon jacket and I said that I was working on getting one of those. This guy and one other were running the marathon and shooting for a sub-3. Just about my pace. I jumped in line with them. At mile 7 we passed Neil. He had gone out much slower than in the last race – I had seen him just head for a long time. I tried to get him to jump on as we passed but he was hurting a little bit. He said he was going to try and log some 7 minute miles – I was a little faster at this point.

I enjoyed the ride from these marathon guys but had to leave them at mile 8 – where the half and full split ways. I was alone again and I would have to pace myself now. I was all alone for about 2 miles and about 2 tenths of a mile ahead of my ‘virtual trainer’.

At mile 10 a strong runner in his 20’s passed me. I grabbed his shoulder and got pulled along. This was a hard pace. At the water stops I had to slow and walk a step or two while I drank – he was able to drink on the run. I mustered the strength and got back on him again. However, he started pulling away. I had also heard someone behind me with much labored breathing. They were slowly gaining and that encouraged me to keep the pace up. I knew it was not Neil – it was a girl. I tried to keep her from passing me but she was persistant. I never slowed she just steady gained on me. As she overtook me with 2 tenths of a mile remaining she said – “Come on” – or something to that effect. I dug deep and tried to sprint out the end but it was just not there (my last tenth of a mile was at a 6:30 pace – just not fast enough). If it had been Neil I might have been able to pick it up more – but…

This was the smartest race I have ever run. The first half of the race felt too easy. It was very hard to maintain this ‘easier’ pace. The race did get hard and it was tough but SO MUCH EASIER than all of my recent races. The splits were much more even and the heart rate had few spikes. This is how you are supposed to run these races. I am glad that I decided to race so much for this marathon training. Not only are these races more valuable than training runs in fitness – they are much more valuable in race experience and strategy. The plan is coming together.

I ended up in 14th overall and I won my age group with a sub-1:30 (1:29:38 – I also think the race was a little long – not by much – but several people recorded 13.2 miles – no biggie). By my watch I ran a 6:47 pace and by official time it was a 6:50 pace. It was evening paced with one slow mile and one fast mile - back to back.  There might have been a small hill.  My average heart rate was 179 beats per minute- three beats per minute faster than my last half. This is interesting because I went out so much easier. My confidence is building for a Boston Qualifying Mardi Gras Marathon.

Next weekend is the 34th Annual Larry Fuselier RRCA Louisiana State 25K (15.5 miles) Championship.

Splits for the First Light Half

01 0:06:44
02 0:06:52
03 0:06:42
04 0:06:52
05 0:06:38
06 0:07:01
07 0:06:29
08 0:06:53
09 0:06:52
10 0:06:46
11 0:06:45
12 0:06:47
13 0:06:48
0.15 0:06:31

Ole Man River Half Marathon Race Report

I rode down with Charles to New Orleans Saturday afternoon. Scott, Charles’s step son went with us – he is 27 and came along for the ride – more interested in New Orleans than a race. We met up with Jim and his wife. We stayed in a house that is for sale down in New Orleans so we all brought air mattresses. The Saints were playing Saturday night and USM was playing Sunday night – both games would be in the Superdome.

We went to a sports bar not far from the house. Jim’s wife would be doing some Christmas shopping. I was preparing for a PR race and only drank diet coke – all night – about 20 of them. From the kickoff the Saints were in trouble. Jim was sure that Charles had brought bad mojo down to Nawlins – and this would be proven correct. The sports bar was packed and the negative vibe was locked in – we had a good time but the game was rough.

I woke up early to a flat air mattress – yes it leaked – and took a shower and grabbed a small bite – I had a granola bar in my race bag. We stopped for coffee on the way to the race. Eric and Terry had gotten to the race venue early – real early and had great parking spots – we had to walk a little ways.

Race packet pick up went quick and we ditched our outer layers in Eric’s car. The weather was perfect. I wore shorts, a short sleeved shirt, some old tube socks that I cut the end out off (temporary – disposable arm skins if you will) and white compression socks. Gloves would not be needed. This was just about perfect. I was not shivering or shaking like in Baton Rouge two weeks ago.

I had a lot more nervious tension for this race. I knew I could get a PR. I knew that I needed to execute well. I set the ‘virtual trainer’ on the GPS for 7 minute miles. This would be a challenge. As we started to gather for the race start I saw a few more local runner friends. Neil was there with a couple of other guys. I had used Neil to pace off of at a couple of 5K’s last year. I asked him what pace he would be running – he said 7 minute miles. Neil’s half PR was a 1:33 something. I decided to try and follow Neil – big mistake.

There was a lot of congestion at the race start and although the race is chip timed it is gun started. It took a few seconds to get going. I was standing next to Terry and Neil at the start but Terry just simply disappeared. I was able to follow Neil even though he was weaving in and out of traffic like a race car driver. I was about 3 strides behind Neil and hurting when we passed the first mile marker – 6:37. Damn, I was not running my own race. I was going out too hard. My heart rate was sky high but I tried to keep the pace up – I was a 400 feet in front of my ‘virtual trainer’ on the watch – I was going to just try and hold this number steady. I backed off of the pace and watched Neil power on.

However, I was not able to hold that 7 minute pace. The 400 feet dropped to 300 feet in the next mile. I was running this half marathon like a 5k – out of the gate too fast and just trying to hold on. That can work for a 5K but trying to hold on for 11.5 mile – this was hurting. I had to slow down but I still NEEDED a PR. I was not going to let up but at the same time I just could not hold the pace. I would be demoralized if I did not beat my last half marathon time – considering those conditions. I just kept at it.

Mile 1 – 6:37 - Ave HR 172 – Max HR 184
Mile 2 – 6:55 - Ave HR 179 – Max HR 180
Mile 3 – 7:09 - Ave HR 176 – Max HR 179

I had slowed considerably by this time – there was no way to hold 7 minutes a mile and I had already pushed into my red zone - HARD. Once your heart rate is up there – you do not get that back – it is just spent and there is not much recovery that will take place without slowing to a crawl. I had blown up in the first mile and a half! I hunkered down – it was tough being passed and watching people pull away. That does not normally happen in these races. I usually am able to pick a pace and hold it for most of the race and then put together a hard kick at the end. But people were passing me and there was nothing I could do – I definitely was not chatting during this race. My breathing was labored and I was in pain. These next few miles were the slowest of the race. I was burning up and I ditched the sock arm warmers at mile six. I was determined to try to keep up a respectable pace.

Mile 4 – 7:20 - Ave HR 175 – Max HR 178
Mile 5 – 7:24 - Ave HR 173 – Max HR 174
Mile 6 – 7:20 - Ave HR 174 – Max HR 175

I had recovered from the initial shock and was actually starting to be able to push a little bit and race MY race. I passed a couple of guys but it was not with any kind of authority. One of these guys came with me. I could hear him right behind me and we ended up racing side by side for a lot of the race. It was at this point that I passed the guy running backwards. He was trying to set a Guinness Book of World Records for the fastest half marathon time running backwards. He had two spotters with him on either side and a guy filming the race on a tricycle. I was just relieved that I was not going to be beat by the backwards guy. In hind sight he must have been given a head start – Terry was flying on the course and did not pass backwards guy until several mile into the race and I am sure this guy was not running anywhere close to 6 minute miles. I was still pushing hard but feeling better – I was just getting to the half way point.

Mile 7 – 7:15 - Ave HR 173 – Max HR 176
Mile 8 – 7:15 - Ave HR 173 – Max HR 177
Mile 9 – 7:15 - Ave HR 175 – Max HR 177

At this point I was running with two guys – not talking just putting out some consistent miles – working hard but running well – then we heard someone coming up. We were getting passed by a couple of boys. This was the back portion of the out and back course and the people still going out were shutting encouragement to the kids. The boys looked like they were about 8 years old! (In reality they were 13 – they were running strong. I could not hang with them - my mind wandered at this point and I was thinking that I was getting my race handed to me my some little kids – but if I pushed on and tried to out kick them then I would be the jerk - …

At mile ten the pace picked up a little and one of the guys that was running with me fell off – the other guy - well, I just tried to keep his shoulder. He was pushing hard and struggling. I was doing the same. One of the little kids started to crash a little bit and was fading. I passed him up at about mile 11. The other kid was also starting to fade now but was still strong. I also ended up passing this kid at about mile 11.5. And then there was another kid – this one was maybe 16 years old and caught up with the one kid and really started to lift him up. It was pretty awesome! These kids, the 13 and 16 year old ended up passing me in the last half mile or so – I was just done. I even had to stop at the last water station – just for a freaking break – I was so gone. This was the hardest race that I have done!

Mile 10 – 7:06 - Ave HR 177 – Max HR 179
Mile 11 – 7:05 - Ave HR 180 – Max HR 184
Mile 12 – 7:07 - Ave HR 181 – Max HR 184
Mile 13 – 7:00 - Ave HR 183 – Max HR 186
Mile 13.15 – 6:46 – Ave HR – 183 – Max HR 184

I did get my PR by over 3 minutes and I learned a LOT about racing and myself. This was not a smart race but I did push myself HARD – and I did not give up. I will count this as a major BREAKTHROUGH training session!

Terry ended up with a HUGE PR - 1:23:XX and won his age group (15th overall). Neil PR’d with a 1:29:59 and won his age group. I ended up with 3rd in my age group (by 40 seconds – 7:09 pace) with a 1:33:53 but the awards are only 2 deep – oh well.

I had wanted to push hard in this race and I did that - I just pushed too hard at the beginning (my average heart rate was 8 beats higher than Baton Rouge) . I believe that with a smarter race I can bring this time down a little more.
 

I am an IRONMAN !!!

I worked the plan and the plan worked!

TOTAL SWIM 2.4 miles
1:15:22 1:59/100m

T1: SWIM-TO-BIKE
6:17

TOTAL BIKE 112 miles
5:48:00 19.31 mph

T2: BIKE-TO-RUN
7:00

TOTAL RUN 26.2 miles
4:02:35

TOTAL 11:19:14

Swimming PR during taper

My legs were a little stiff from the long run on Sunday but they were not bad. I slept in on Monday morning but still got to work early. It is amazing how much time you have in the morning when you are not riding 20 or 30 miles.

Chris shot me an email about swimming at lunch – I had been on the fence about swimming or taking the day off. I would always rather swim with someone so off the pool I headed. Chris was wrapping up his warm up when I arrived – he had just put in an easy 500 or 600 yards. We chatted a bit about the upcoming age group nationals in AL. I wished that I could have made this race – it is going to be huge but I have other races on my plate.



While we were talking Sam showed up – I have not seen Sam since the early part of the summer. He has been travelling the country training and racing. Sam whipped out a workout and we set to it. It is good to be with Chris and Sam – in this group I am the slowest by far – it really pushes me.

There would be no warm-up - We started off with 4 x 200 yards with 15 seconds reset. My 200’s would be challenging at 3:00, Chris would be at 2:50 and Sam would be at 2:15 – (ouch). The last time I was in the water with Chris we pulled off several sets of 100’s at 1:30 pace – 200’s would be a challenge.

Although out of breath each set was completed. In fact, while they did not get easier, once I warmed up I did not drop off the pace at all. We moved onto a single set of 500 yards. Sam would again be about 1:10 – 1:15 per 100 and Chris was going to do 1:40’s. That was my plan also – I was going to pace off of Chris for as long as I could.

The first few laps were actually kind of easy – I looked at the clock and we were right at 1:30. Chris has a giant flip turn and at each end of the pool he would gain about ½ a body length on me – I would speed up a little to maintain the pacing. This kept up for the entire set until the last lap or two. I finished the 500 yards at exactly 7:30 which is a 1:30 pace – which is a PR at that distance by about 25 seconds (Chris finished just ahead of me – just a couple of seconds).

We finished up with 6 x 200 yards at all out pace with 45 seconds rest. The first four were good – I was still swimming the same pace (1:30) however I dropped off on the last two – I dropped to about a 1:32-3 pace. This was a challenging workout for me. It tested my cardio swim fitness. My arms never got tired or sore or anything – although I did start to feel it in my back.

It was not that long ago that 1:50’s was a good 100 yard set – and I certainly could not have strung 500 yards together at a fast pace. And even more important – I am actually starting to enjoy the swim. I know that I have said that before but this time it is more than just positive thoughts!

A new TT PB - on the bike

I had a bike TT on the dockets for Tuesday morning. I had a lunch engagement at work and the gym does have lap swim right after work – this would be the only workout of the day. I will double up the swim tomorrow.

Cycling TT’s are tough! The first TT that I did was last July. There were 6 of us and we started 30 seconds apart. I finished in third place – 4 seconds behind Lance and even further behind Keith. My time was 32:10 (22.1 MPH). In February I tested myself again (same bike – same rocket helmet – same wheels) and managed a 32:00 (22.22 MPH). For the upcoming season I purchased some used HED 3 wheels used off of eBay. I did another TT and only got in the mid-32’s – I was pretty disappointed – after all I had ‘new’ super fast race wheels and I was slower.

So I donned the rocket helmet, the unitard and the race wheels again. I was not feeling strong about this ride – I did not want to be disappointed but my legs still had last weekend’s race in them and hard running intervals from Monday. I rode the course at an easy pace to warm up and then I toed the start line. I took a deep breath and clipped in. I watched my heart rate monitor – I can go out too hard sometimes. I kept it nice and steady and allowed it to build slowly. I clocked a respectable time at the turn around and started to really hit it on the return. With two miles left I let everything fly. My heart rate neared my cycling max. I was pedaling hard but I did not want to see the time on the watch. I just kept the pace up and hit stop as I crossed the line. I checked my watch and I knew that I had a PERSONAL BEST. Not sure of my very best time for the course I was not sure if I had simply killed the TT or that I had destroyed it. Upon further review – yes – my prior PB was destroyed and called names by 1:34 seconds. Total time of the TT was 30:26 (23.36 MPH). In addition, my average heart rate was a bit lower for the ride 162 compared to the February ride at 166. I know I have more speed.

Irish / Italian Fest

The weather for the 5K race on Friday night was just about perfect. It was cool - not cold and the rain held off. During the race I paced off of Steve. I have ran intervals with Steve last year and did a 10 miler with him and Sam a few weeks ago. I asked him what he thought he might run the race in to see if I should pace off of him. He said maybe under 20. Steve took off and led the race most of the way. After about half a mile I dropped right behind him. The first mile was at a 6:08 pace. That is a little fast for me. I was able to stay right behind Steve for a little over 2 miles. Then I started to drop off the pace. Steve finished in a PR (by about 30 seconds) at 18:3X. I POSITIVE split (meaning the second half of the race took longer than the first) by about 25 seconds. I was just trying to hold on for the last half mile or so.

Saturday it rained all day and I took the day off from training. Went to the Irish / Italian festival (read Guinness and pizza) put on by the local Catholic church. It was still raining Saturday evening. The swag bag from the race included tickets for food or beer. They also gave out samples of Irish whiskey. I ended up eating a meatball on a cone (yeah - I know - gross) and gained 5.5 pounds. These Catholic festivals are so much more fun than the Southern Baptist ones.



There was also another 5K race Saturday morning. Due to the rain only about 70 people showed up. This race had a cash purse of $100 for male and female winners. The male winner won in something like 20:XX and the female was 21:XX. I should have climbed out of bed - I actually like running in the rain.

Friday Night 5k

Just a quick note - NEW 5K PR - 19:09! - 3rd overall and 1st in age group.

Reduced volume and loving it!

If we know where we want to go, then even a stony road is bearable. - Horst Koehler

This has been a reduced volume week and I am digging it (I did 14 hours of training last week) - I normally have trouble throttling back but not this week.

I had a good running interval session yesterday and today had good 1500 yard swim PR (23:54) - wow - feeling good.

I have a 5k after work on Friday and then a big BRICK on Saturday. There are about 10 of us doing a 50 - 60 mile bike followed by 6 - 12 mile run. It will be a blast.

I spoke with Tony who lives on Lake Serene. He said that the temperature was in the low 60's. He was out in it recently with a wetsuit on - he reported that it was not pleasant but the water was bearable. I might get a chance to try it myself this weekend or early next week.

I am also getting back into bike commuting to work - I have missed it!