3.17.13 Mean Green Triathlon

After a very long day on Saturday, I woke up at 5:15am for the race.  I ate a Honey Stinger protein bar and drank some water.  After getting everything together, I left the house around 6am.  The race was at 8am and transition was going to close at 7:45am so I had plenty of time.  Jeff suggested I ride the bike for 10 minutes and run for a couple of minutes to warm up.  I was able to get my warm up in and check all of my stuff into transition.  I went to the pool and swam a hundred meters as a warm up as well before the race starts.  Jack runs a very structured race so there is no line jumping.  However, lots of people severely fudge their swim time.  I put 7:30 as my 400m swim time.  All of the lanes with the exception of the first and last were down and back in the same lane.  Passing was in the middle.  Interesting, because if anyone falls out of line there will be a collision.  I bonked heads with some guy and locked arms with another guy swimming the other direction.  I had someone try to pass me on the inside which sucked.  He was the only person to pass me in the water.  I probably passed 3-4 people.  I thought my effort was really consistent.  However, it was hard to know pacing considering the confusion in the water.  My swim time by my watch was 7:26 which was 4 seconds faster than I anticipated so I was happy.

http://connect.garmin.com/activity/285563088

My transition to the bike was 1:08 by my watch.  No problems in transition and I was happy with the time.

The wind was blowing from the south and the course was out and back.  We were going north with the wind heading out and south against the wind coming back.  It was probably blowing 10-15mph.  I held my aero position really well throughout the ride.  I was flying on the way out but knew it would be tough coming home.  I could tell at the turnaround I was slightly behind where I needed to be so that was a little discouraging.  I stayed with it and tried to finish strong.  I drank one bottle of Accelerade and took two honey stinger gels on the bike.  I stepped out of my shoes once I was close to the Nat.  I had a pretty clean dismount and ran to my rack spot.  I was definitely hoping for sub 40 minutes on the bike.  Unfortunately, I was 40:47 by my watch.  I was a little bummed for my time but I knew my run should be really good.

http://connect.garmin.com/activity/285563107

My transition to the run was :47 which was really fast.  I had a girl next to me blocking me from racking my bike but it didn't cost me too much time.  Very happy with this transition.

The run started well.  The wind blowing in my face on the way out to the turnaround and at my back on the return.  It was a two lap course.  I took it a little easy on the first mile and knocked out a 8:05 mile.  I wanted all of them to be sub 8 but that was ok.  I took some water at the first stop and never took another drink the rest of the way.  It was 3.1 miles so who needed it at that point.  I had plenty of nutrition on the bike.  The second mile was a disappointing 8:10.  At that point, I picked up the pace and ran hard for the rest of the run.  My 3rd mile was a 7:28 mile and I was running with a college kid and we were trying to keep each other going.  I probably could have run harder on the second mile but I can't change the past.  My run finished in 24:07 by my watch.  I was pretty happy with the result.  My finish time was 1:14:15.  I figured 1:10:00 would win the age group but I really wanted to place.  I have never done that before.

http://connect.garmin.com/activity/285563125

I watched the results come in and thought I finished second but there was a late arrival who bumped me to third.  I placed which was a nice accomplishment for me.  I was hoping to win but I don't know what I could have done to trim off 4 minutes.  That is a significant amount of time.  I was tired after a full week of driving across the country.  Perhaps that hurt me on the bike.  All in all, a good result and I'll take it.

3.17.13 Pre-Mean Green Sprint

I have been out of town since March 8.  My wife and I went to Chicago to see our daughter compete at Osh Kosh, Wisconsin at her college regional championships.  I swam on Friday morning but did not have time for anything on Saturday or Sunday.

We had a great time but upon return on Sunday, I immediately had to get in my truck and head out for a week long road trip with my son to visit colleges.  Our first stop was Ole Miss so we headed out as fast as possible.  When we got to Ole Miss it was late.  My plan called for about 7 miles on Monday morning.  It was cold in Oxford and I took off running towards the campus.  When I got to campus, I had to make two trips around the campus and then ran back to the hotel.  I think the total distance was about 6.5 miles.

On Tuesday, we went to Vanderbilt in Nashville.  After the campus tour, we drove to Charlotte, NC.  In the foothills of the Smokey Mountains, I pulled over and rode the bike for 90 minutes.  Very cool to be out in the Tennessee country riding the bike.

On Wednesday, we were staying in Charlotte, NC.  After a full day at the University of South Carolina in Columbia, SC, we drove back to Charlotte and I ran a little over 4 miles.

Thursday morning I rode the back for a little over an hour in North Carolina.  We had an appointment at Clemson in the afternoon so I rode early.  It was an easy ride and I wasn't real interested in pushing the pace.

Thursday night we arrived in Tuscaloosa, AL.  I went to school at the University of Alabama so I was very excited about this stop.  On Friday morning, Jeff had me running an easy 2 mile run.  I ran to campus and back from the hotel early in the morning.  Saturday was to be a rest day so it was good to get all of the work in despite the schedule we were working under.

Sunday is the Mean Green Triathlon in Denton.  I made it to Dallas in time to pick up my packet in Denton before 5pm on Saturday and I was ready to roll for Sunday.

3.7.13 Tempo Run

Weather looked much better this evening again today so I chose to run tonight.  Jeff gave me a pretty tough run tonight considering all the work I have put in over the past week.  The plan was 2 warm up miles, 2x (1 mile at 8:20-8:30 and 1 mile at 7:40-7:50), and 2 cool down miles.  My legs just couldn't really get going tonight and the results were mixed.  The tempo miles were 8:30, 8:01, 8:11, and 8:07.  I couldn't muster the speed to get into the 7s but some of my miles were faster than plan.  My legs were pretty tired so I don't think there is much need on dwelling on it.  I'm leaving for Chicago tomorrow and will not get a workout in over the weekend.  My daughter's gymnastic team at college is in the Regional Championships on Saturday in Wisconsin and my wife and I are going to see the Blue Man Group tomorrow night.  Should be fun.

http://connect.garmin.com/activity/281624763

3.6.13

This morning was a swim workout at the CARC.  2300 yards with alot of speed work in it.  I felt a little sluggish to start but it quickly faded and I had a good strong swim today.  After the run last night, I took a potassium pill and a Shark Salt to make sure I didn't cramp in the pool.  I was in a rush this afternoon after work.  I had to get my bike inspected in case I decide to do the Mean Green on March 17.  After I got home, I pulled out the trainer for an hour ride.  An hour is about all I can really take on that thing without going insane.  I followed Jeff's plan.  I have to admit that the plan he puts together is easier to follow on the trainer than it is out on the roads.  Since you don't have hills or wind to deal with, it's easier to maintain consistent hard efforts and recovery.  Tomorrow will be a tough run in the morning and things ease up a bit the rest of the week.

3.5.13 Track Workout

More speed work today.  It was kind of cold this morning but the winds were like 25mph.  I decided to wait until tonight to run again.  At some point the weather will turn for the better but it seems like the interminable winter will never end.  Tonight's plan from Jeff was a warm up mile, 4 1600s at 7:40-7:50 pace with 400 recoveries in between, and a cool down mile.  Jeff is putting the screws to me the rest of the week as I will be out of town for the weekend and will not be working out.  My 1600s were good tonight as my pace was 7:49, 7:37, 7:37, and 7:46.  The last one was a bit of a struggle but I made it ok.  The wind was still pretty strong tonight but the temps were better than the morning.  My hamstrings are still a little tender after the speed work.  I cramped a little on my cool down mile.  I need to be more cognizant of my water intake during the day and probably should get on my Shark salt and potassium pills.  I didn't work out yesterday.  I had a business meeting at the Travis County Sheriffs Department and had to drive to Austin and back yesterday.  Left early and got home late so I skipped out yesterday.

3.3.13 Trail Run

Long run day today.  I met Joe and the Matrix at Joe's house at 8:30 this morning.  We ran the full trail from the Twin Coves trail head to the other end at Rockledge.  Joe's wife was nice enough to pick us up there and drive us back to Joe's house.  I was looking for 130 minutes today.  Around 12 miles should do it at Northshore.  I have never run the entire stretch at one time so this was a nice change of pace.  The second half of the trail is much more forgiving than the first six miles.  It is smoother and faster.  Unfortunately, I forgot to us my body glide this morning and have some chaffing issues at mile 5.  I ended up taking my shirt off and putting it in my running tights to save the day.  Good thing I had two layers on this morning.  The first six miles were a little slow as the terrain is much more difficult.  We were around 11 minute miles.  After mile 6, Rich pushed the pace a little bit and we were doing less than 10 minute miles for a few miles.  We ended up averaging around 10:30 miles for the entire run which is really good for that trail.  It is really tough.  Altogether, we covered 12.13 miles 2:09:47.  13 seconds shy of the target time Jeff gave me.  I felt pretty good today.  Grasslands is on March 23 and I hope to get all of my work in for the next few weeks.  We have some trips planned so it is going to be harder than it would be if I were at home.  Good run today.  I am hoping for a time somewhere in the 2:00:00 to 2:10:00 for the Grasslands Half.  The terrain is supposed to be much faster.

http://connect.garmin.com/activity/279939910

3.2.13 Bike Trainer

Grasslands is about three weeks out and things are about to get interesting with my training.  I am going to have to get creative starting next Friday.  I will be on the road for about a week and am going to try to work in bike rides and runs while I am on the road.  Hopefully, it will all work out.  This morning I woke up to 32 degrees outside with wind chill in the low 20s.  I tried to hold out for the warmer temps this afternoon but we had a lot to do today and I had to get moving.  I opted for the trainer today.  I think about 4 hours were in order but I made 3 hours and 15 minutes before I cried Uncle on the trainer.  It just isn't comfortable to drone on endlessly on the trainer.  Hopefully, the cold weather is about done.  March should be the turning point for the warmer temperatures.  Trail run tomorrow and it will be good to get back outside tomorrow.