This was a 6 hour adventure race in the uwharrie national forest. The race was to start at 1:30 and run until 7:30 so lodging was not required, although it probably would have been a good idea to have something for after as I didn't get home until after 11pm and with a 5am wake up, 4 - 5 hours in the car and the 6 hours of race I was exhausted.
note: I started this entry with the above a week ago and then my daughter got the flu and gave it to me so I am just getting back to this now.
got to the race site at 11:30, checked in and got our map and passport. Mapped out the checkpoints and decided to canoe first, then head to the rappelling section, then come back for the orienteering course. We had some time to relax and prepare before the race briefing at 1. They informed us that the rappelling was only open till 6, that there would be 2 ropes and that at least two members had to do it to get full points. Answered some questions and told us that the O course map would be handed out just before the start. We moved the canoe into position and got our canoe gear ready to go. At 1:30 we got the O course map and race number and were ready to go.
After the gun went off we headed down towards the water with the canoe on a hiking trail that said it was about .25 miles. Started off on the canoe with me in the back, Eric up front and Tim in the middle on map duty. We had 3 paddles but really only 2 could paddle and the canoe was smaller then I expected or that we had at the Flying frog so we were taking in water the whole time and when we hit a big wake from the water skiers we would almost sink. Remember next year, kayaks would be a better choice. We made our first of many mistakes in the canoe and went to the wrong Island, and wasted about 15 minutes searching for the target and even more time as we went about a mile out of our way. We managed to figure out our mistake and headed to the correct Island where the target was waiting for us. Tim was now in front and Eric in the middle as we went to the next of 3 targets, found those easily and then Eric took over the back and I got a break on the way back in.
When we got out of the water we started heading back up to transition with the canoe and missed our turn, we got to carry the canoe and extra bit and added some more missed time, not the best of starts, but we got all three water targets and were on our way to the rappelling section.
We planned to hit one of the mtn bike targets on the way but after a series of missed turns and then when we got to where we thought it was, we couldn't find the target, we back tracked to the road and tried to come in from the other side of the trail. No luck from that side either and now it was time to head to Rappel before it was too late. Got to the rap station and there was a line. We were told there would be two lines running and that it wouldn't take that long, but when we got there the lady said it would be about an hour. luckily she changed the requirement from two members to only 1 member had to do it to get full points so we say and waited.
After Eric went, the plan was to head back and try to get as many orienteering pts as we could before the end. The road back to camp was long and very hilly, by the time we got to transition we had about 30 minutes left.
Found the first target ok, the second target no luck, we looked for an easy one and thought number 8 would not be too hard since it was by a re entrance and a building, but once we got there we had 5 minutes to find it and... no luck. So we hauled ass back and made it in with 30 seconds to spare.
It was a bit frustrating not to find the targets, but we are still gaining experience and learned some valuable lessons from this one. All in all the race was well run and we had a awesome time. Only complaint was with the rappelling section only having the one rope going.
Monday, June 8, 2009
Sunday, May 31, 2009
chase run race report
ok so this wasn't really a real race, but it sure felt like one. The idea is that there are a group of crazy runners at 6am on a tuesday morning that all decide they want to torture themselves and get together to do so. Each runner gives the pace they think they can run this 4.75 mile out and back route. Someone does the calculations to get start times for each pace so that we all end at the same time, if we were to actually stick to that pace. There was a 1.5 mile warmup and 1.5 mile cooldown as well. I am still recovering from hip bursitis so I wasn't ready for 8 miles especially with a 5 mile tempo in the middle, so I parked near the start of the tempo part and ran back towards the group until we met, then back to the start for my warmup. This was a very good idea as when we were done, I was done.
I was running an 8:45 pace, I figured this was doable, but was still not sure since I hadn't done a 5 mile tempo in months. Luckily Cindy was also doing 8:45 so i had someone to share the pain. Our coach says to push each other and to not chit chat. There was one guy ahead of us at 9 min pace or a 1:11 min head start. I'm ready to get going because I see all the speed people waiting around and don't want to get caught.
finally we get going. We start off on a slight downhill and with all the adrenaline at the 1/4 mile mark we are doing a 7:50 pace, Cindy's like "I thought it felt fast" I was like "You are a step a head of me and every time I pull even you speed up", Cindy's like "I thought you were speeding up and pulling a frank", I was like "yeah right, you are pulling a Vivian". This slows us down a bit and now we can chit chat. If you are reading this coach, ignore that last sentence ;-). We hit the 1 mile mark right on 8:45, it feel hard, and we have just started. I try to relax into the pace and just not think about it. We continue to talk and run and when we hit mile two we did 8:40, this is good as the next mile starts with a short but steep hill up to the damn dam, then a flat to coach's parents and the turn around. I see her dad is the marker and once we do around him I tell him to back up about 20 yards. I look down and see this mile we are slacking and at 9:10 pace so I pick up the pace to around 8:30 till we get back to the short hill and Cindy says something like "if you keep this pace up I'm letting you go" I told her I had to surge to get the pace back where it should be. This is the last thing I say that can be considered a real sentence. I remember saying something like, I have to say this now while my brain can still speak with logic, we then pass our coach who is still on the out part and the 3 mile mark at an 8:46 pace. I think that we still have a 3 second cushion to work with and if we can just do a 8:50 for mile 4 we will make it to the end on pace. I tell Cindy we only have 1.75 miles to go and Cindy replies with f$%k, that word will make several repeat appearances over the next 1.75 miles. After about 5 minutes I realize Cindy is no longer talking. I am thinking to myself, please leave me, please leave me so I can slow down. But since she is not talking and only speaking in expletives, I know she is in pain. I try to keep steady and not say anything that will stop us because I am ready to stop and puke, or die or both. We do mile 4 in 8:39, This was a little surprising but since I wasn't looking at my watch as much and just concentrating on keeping the pace I guess it snuck up on me. And I have to give my partner a lot of credit, just a year ago she would have stopped and or slowed but she kept up and didn't quit, even though I know she was hurting. I think she was counting as I kept hearing numbers in my head, but mostly she was just running solidly beside me.
About this time i start hearing footsteps behind us. Everytime I turn and look, nothing, nada, no one, but i keep hearing the footsteps. We pass the 1/4 mile to go sign and the guy that started after us goes by. I say Come on cindy, she says something and we pick up the pace to try to keep him in sight. We go over the last bridge and I thought the end was a 100 yards away so I start picking up the pace again, but then I see it is not over in 100, but more like 250, so I slowed a bit until I really saw the end. I didn't want to get passed again so I had to keep going. Finally the end. stopped the watch at 40:59, or an 8:41 pace. No sooner than I looked at my time then the rest started coming. Everyone looked like I felt, it was hard, but it was supposed to be hard, so mission accomplished. This is one of those workouts I will look back at and know it made a difference. Not only physically, but mentally. We will do this again at the end of June and I'm looking forward to it already. the chance to push yourself to the limit and realize that not only can you survive, but you will get better and faster is worth the pain.
Come on out and join us, you won't be disappointed :-)
I was running an 8:45 pace, I figured this was doable, but was still not sure since I hadn't done a 5 mile tempo in months. Luckily Cindy was also doing 8:45 so i had someone to share the pain. Our coach says to push each other and to not chit chat. There was one guy ahead of us at 9 min pace or a 1:11 min head start. I'm ready to get going because I see all the speed people waiting around and don't want to get caught.
finally we get going. We start off on a slight downhill and with all the adrenaline at the 1/4 mile mark we are doing a 7:50 pace, Cindy's like "I thought it felt fast" I was like "You are a step a head of me and every time I pull even you speed up", Cindy's like "I thought you were speeding up and pulling a frank", I was like "yeah right, you are pulling a Vivian". This slows us down a bit and now we can chit chat. If you are reading this coach, ignore that last sentence ;-). We hit the 1 mile mark right on 8:45, it feel hard, and we have just started. I try to relax into the pace and just not think about it. We continue to talk and run and when we hit mile two we did 8:40, this is good as the next mile starts with a short but steep hill up to the damn dam, then a flat to coach's parents and the turn around. I see her dad is the marker and once we do around him I tell him to back up about 20 yards. I look down and see this mile we are slacking and at 9:10 pace so I pick up the pace to around 8:30 till we get back to the short hill and Cindy says something like "if you keep this pace up I'm letting you go" I told her I had to surge to get the pace back where it should be. This is the last thing I say that can be considered a real sentence. I remember saying something like, I have to say this now while my brain can still speak with logic, we then pass our coach who is still on the out part and the 3 mile mark at an 8:46 pace. I think that we still have a 3 second cushion to work with and if we can just do a 8:50 for mile 4 we will make it to the end on pace. I tell Cindy we only have 1.75 miles to go and Cindy replies with f$%k, that word will make several repeat appearances over the next 1.75 miles. After about 5 minutes I realize Cindy is no longer talking. I am thinking to myself, please leave me, please leave me so I can slow down. But since she is not talking and only speaking in expletives, I know she is in pain. I try to keep steady and not say anything that will stop us because I am ready to stop and puke, or die or both. We do mile 4 in 8:39, This was a little surprising but since I wasn't looking at my watch as much and just concentrating on keeping the pace I guess it snuck up on me. And I have to give my partner a lot of credit, just a year ago she would have stopped and or slowed but she kept up and didn't quit, even though I know she was hurting. I think she was counting as I kept hearing numbers in my head, but mostly she was just running solidly beside me.
About this time i start hearing footsteps behind us. Everytime I turn and look, nothing, nada, no one, but i keep hearing the footsteps. We pass the 1/4 mile to go sign and the guy that started after us goes by. I say Come on cindy, she says something and we pick up the pace to try to keep him in sight. We go over the last bridge and I thought the end was a 100 yards away so I start picking up the pace again, but then I see it is not over in 100, but more like 250, so I slowed a bit until I really saw the end. I didn't want to get passed again so I had to keep going. Finally the end. stopped the watch at 40:59, or an 8:41 pace. No sooner than I looked at my time then the rest started coming. Everyone looked like I felt, it was hard, but it was supposed to be hard, so mission accomplished. This is one of those workouts I will look back at and know it made a difference. Not only physically, but mentally. We will do this again at the end of June and I'm looking forward to it already. the chance to push yourself to the limit and realize that not only can you survive, but you will get better and faster is worth the pain.
Come on out and join us, you won't be disappointed :-)
Sunday, May 24, 2009
woodlake tri race report
Morning started out at 4:45 with the alarm blasting, got up made breakfast and had a half cup of coffee. packed up the car and got dressed for the race and was out the door at 6:15. Google maps said I had a 1.5 hour drive, but it was only 55 miles so I was suspicious. The first part of the drive was as I remember from last year, it's just when you get close and the major roads get fewer that it gets a little confusing. So I come up to the turn off hwy 27 onto some back road that is supposed to take me to one of the roads that the bike course is on and make my turn. I see a sign that says "no outlet" that's not good, but I'm only supposed to go 3 miles so it's worth the risk. about 1 mile more and I see "pavement ends ahead" also not good. then when the pavement ends there is a sign for a business, I think it's a tire recycling center, but in the morning in a rush I can't be sure what it was, anyway time to turn around. Pull out the IPhone and reroute, it uses google maps, so it wants to send me back down the dirt road through the plant, I don't think so. I make my way back to 27 and start looking for a road south, I mean I'm only 5 miles away can't be that hard. after a couple more dirt roads I find the one I need and am back on track. There were more than a few people lost, I guess they were using google maps also, because I saw a few people making wrong turns and I pointed the right way to them, and they ended up following me, had a whole convoy by the time I got to woodlake.
I was still early so I got a good spot on the racks, no numbers here, first come first serve. picked up the race pack and went to body marking. the two ladies there were quite entertaining. the put my race number on my arm and my leg, the one on my arm was wrong so she crossed out the 0 and put a 2 at the end, she said want anymore? I was like they usually put your age on the back of your leg so you can see who you are racing against. They laughed and said, not here we don't. Then added well maybe on the good looking ones. that just seemed to crack them up even more. I later relayed this story to some women at my rack and they thought it was funny also, I guess i was having a bad hair day ;-). After getting all set up I still had an hour to kill, so I hit the picnic benches to relax for a while before warmup.
Did my warmup run and was feeling good, had a hard time making the decision as to wearing the wetsuit or not as a bunch of people were saying how warm the water was. I finally decided not to and headed down to do my warmup swim. Got in the water and changed my mind. Went and got the wetsuit and put it on just in time for the first wave's 5 min warning. Since I was in the last wave I still had 13 minutes to go. Swam out and over so I was out of the way and did some warming up. Felt really good in the wetsuit, glad I went and put it on.
so on to the race, finally...
Swim: 9:54, Started off to the left with a good line on the far buoy and a nice flag pole to site on. Hit the first 200 hard and was clear of the bunch, but in another 50 we were at the first turn and ran into the 2nd wave. Had to pick my way through 6 or 7 swimmers, and was in the clear again. The next turn was about 50 or so more, but a lot less congested and headed back towards the shore. never really found anyone to draft off, but the wetsuit was working well and didn't think I needed it. No foot cramps or major issues, sited well and felt strong the whole way.
T1: 2:06, had some issues getting the strap to pull down the zipper, but once I got it, the wetsuit came off easy and the rest of the transition was smooth.
bike: 53:57, not in as good a bike shape as I was last year at this time due to early season marathon training so my goal was to come close to last years time and hope my improved run would pull it off for me. Started up the first hill and my legs were just not into it. I think I was still sore from Thursday tough workout, especially the hip flexors so climbing was tough. After the turn around, they started to come around and I tried to really push the 2nd half back. When I rolled in I was only 30 seconds off last years time so I was quite happy and but my low back was hurting a little so I was a little worried as well.
T2: 2:03, could not run well right off the bike so I hobbled to the rack and started to changed the shoes, I had a hard time getting my left shoe on correctly, the back kept getting stuck, so this took longer than I wanted, but at least all the bending over helped loosen my back up.
Run: 27:27, Last year I did a 25:12 on this run course and I was hoping to break 25. It is advertised as 3 miles, but my GPS puts it at 2.85, so under 25 is definitely in my reach. Started off with upper 8 min/ mile pace and felt a little stiff, but knew it would come to me. After a half mile things started feeling good and I picked up the pace a bit. a quarter mile later my stomach said stop running or else. So I stopped and walked and started looking in the woods for a secluded spot just in case. Luckily the feeling went away after a minute and a half and I was able to run again. Even with the 1:30 walk I was at 9:45 pace. Mile two was going real well, I was running 8:15 pace and legs were telling me I could do more if I wanted. I was a bit concerned about my GI issues so I kept it where it was, but right at the end of the mile they came back and worse. This time I had to walk for 2 - 3 minutes and was really in danger of going, but once again it finally went away. I started running again right at 2 miles and it was right at 10 min pace, so even with the extended walk break mile 2 was still 10:20 pace. This time when I started running I only had .85 to go and I knew my time was screwed so I didn't push anymore and just ran a 8:40 pace. This felt too easy and I just got into a depressed mode as I knew I could have had an awesome run time if only...
I'm still waiting for that race where I can have all three go right, but for now it's time to put this one behind me and start preparing for the 6 hour adventure race coming up on the 6th of June.
I was still early so I got a good spot on the racks, no numbers here, first come first serve. picked up the race pack and went to body marking. the two ladies there were quite entertaining. the put my race number on my arm and my leg, the one on my arm was wrong so she crossed out the 0 and put a 2 at the end, she said want anymore? I was like they usually put your age on the back of your leg so you can see who you are racing against. They laughed and said, not here we don't. Then added well maybe on the good looking ones. that just seemed to crack them up even more. I later relayed this story to some women at my rack and they thought it was funny also, I guess i was having a bad hair day ;-). After getting all set up I still had an hour to kill, so I hit the picnic benches to relax for a while before warmup.
Did my warmup run and was feeling good, had a hard time making the decision as to wearing the wetsuit or not as a bunch of people were saying how warm the water was. I finally decided not to and headed down to do my warmup swim. Got in the water and changed my mind. Went and got the wetsuit and put it on just in time for the first wave's 5 min warning. Since I was in the last wave I still had 13 minutes to go. Swam out and over so I was out of the way and did some warming up. Felt really good in the wetsuit, glad I went and put it on.
so on to the race, finally...
Swim: 9:54, Started off to the left with a good line on the far buoy and a nice flag pole to site on. Hit the first 200 hard and was clear of the bunch, but in another 50 we were at the first turn and ran into the 2nd wave. Had to pick my way through 6 or 7 swimmers, and was in the clear again. The next turn was about 50 or so more, but a lot less congested and headed back towards the shore. never really found anyone to draft off, but the wetsuit was working well and didn't think I needed it. No foot cramps or major issues, sited well and felt strong the whole way.
T1: 2:06, had some issues getting the strap to pull down the zipper, but once I got it, the wetsuit came off easy and the rest of the transition was smooth.
bike: 53:57, not in as good a bike shape as I was last year at this time due to early season marathon training so my goal was to come close to last years time and hope my improved run would pull it off for me. Started up the first hill and my legs were just not into it. I think I was still sore from Thursday tough workout, especially the hip flexors so climbing was tough. After the turn around, they started to come around and I tried to really push the 2nd half back. When I rolled in I was only 30 seconds off last years time so I was quite happy and but my low back was hurting a little so I was a little worried as well.
T2: 2:03, could not run well right off the bike so I hobbled to the rack and started to changed the shoes, I had a hard time getting my left shoe on correctly, the back kept getting stuck, so this took longer than I wanted, but at least all the bending over helped loosen my back up.
Run: 27:27, Last year I did a 25:12 on this run course and I was hoping to break 25. It is advertised as 3 miles, but my GPS puts it at 2.85, so under 25 is definitely in my reach. Started off with upper 8 min/ mile pace and felt a little stiff, but knew it would come to me. After a half mile things started feeling good and I picked up the pace a bit. a quarter mile later my stomach said stop running or else. So I stopped and walked and started looking in the woods for a secluded spot just in case. Luckily the feeling went away after a minute and a half and I was able to run again. Even with the 1:30 walk I was at 9:45 pace. Mile two was going real well, I was running 8:15 pace and legs were telling me I could do more if I wanted. I was a bit concerned about my GI issues so I kept it where it was, but right at the end of the mile they came back and worse. This time I had to walk for 2 - 3 minutes and was really in danger of going, but once again it finally went away. I started running again right at 2 miles and it was right at 10 min pace, so even with the extended walk break mile 2 was still 10:20 pace. This time when I started running I only had .85 to go and I knew my time was screwed so I didn't push anymore and just ran a 8:40 pace. This felt too easy and I just got into a depressed mode as I knew I could have had an awesome run time if only...
I'm still waiting for that race where I can have all three go right, but for now it's time to put this one behind me and start preparing for the 6 hour adventure race coming up on the 6th of June.
Wednesday, May 13, 2009
White lake sprint Race Report
oh so close to the perfect race for me. It's been a long time since I've had a race where the swim/bike/run have all come together and just been perfect. If not for the Swim, this would have been it. But I am getting ahead of myself.
Morning started off ok with breakfast and gatorade, was ready to go and was just watching tv. We headed out around 6:15 to get there nice and early to get setup, warmed up and ready. Felt good on the bike ride over to the race site, it was about 2 miles so I used it as my bike warmup with the first mile easy, then picked up the pace to race pace for the last bit. Racked the bike setup a little before going to get the chip and body marking. Found out that the swim was not going to be wetsuit legal as the water temp was 79 degrees. With a bike ride over I didn't have shoes to walk around in so I was barefooting it and normally that doesn't bother me, more on this later. After getting all organized, went for a quick mile warmup, legs were feeling good, not great, but good and it was still early so my hopes were up. After warmup and final check of transition I still had 30 minutes to wait, but I couldn't take the transition area anymore so I headed to the lake. With about 15 minutes to start I got in for a quick swim warmup. After warmup I was standing around in the water and my left foot cramped up. I walked it out and was thinking this is good because now it won't happen on the swim.
Swim: 18:26, started off great, had a good line and was out in front. Was just starting to settle in when my right foot started to cramp up. normally it will work itself out, but it just kept getting worse and worse until I had to stop and massage it out. I thought this was a bad omen, but once it was gone, I started back up and tried to stay on line and just go at a good pace. Got out of the water in 17:30 and crossed the timing mat in 18:26.
T1: 2:18 took a little too much time here, but was still sulking about my foot cramp.
Bike: 40:14, Ended up getting 2nd in my division on the bike, didn't think it was that great, but it was windy and it must have affected everyone the same as I was really pushing the bike, the first lap and the second even more. Can't wait to see the pics as my face was just in pain the whole way. The only time I wasn't pushing hard was the last 200 yards when I pulled my feet out of the shoes to get ready to transition. I was also happy to see that there wasn't a lot of drafting out there.
T2: 1:42 Was not expecting much on the run after that hard ass bike but still I didn't dawdle here, got my socks and shoes on, took off the helmet, got my race number and hat and jogged out.
26:10 Started running and I was like wow, my legs feel good, what's up with that. I figured it wouldn't last, but still I wanted to keep a 9 min pace and try to settle in and get right around 27. I just kept going and my legs kept getting better and better. Got to the turn around in 13:36. last year it was 14:11. half way there and I just needed a 13:24 to break 27 on the way back. When I hit the water stop I grabbed some to splash on my head, took a quick swallow and picked up the pace one more time for the last 1. I was averaging 8:40 at this time and new I still had some left. Made the final left onto the main road and turned it up again. I did not want to get passed on the final stretch. But as fate would have it I was passed by one guy in my division. He flew by me and I knew I wouldn't be able to keep pace. 3 seconds later another guy went by me. But he as going just a bit faster, so I slid in behind him and tried to get ready for the final kick. We hit the final straight away and I tried to go around him, we ran neck and neck for the last 30 yards, but my legs just wouldn't go any faster and he got me on the line.
Total time 1:28:48 good for 5th in Master Clydesdale's but without that foot cramp would have gotten third. I'm over it now, but it took a while. Very happy about my bike and run, not so about the swim which is usually my strong suit. I've got woodlake coming up on the 23rd. That was my best race last year so got to be ready
Morning started off ok with breakfast and gatorade, was ready to go and was just watching tv. We headed out around 6:15 to get there nice and early to get setup, warmed up and ready. Felt good on the bike ride over to the race site, it was about 2 miles so I used it as my bike warmup with the first mile easy, then picked up the pace to race pace for the last bit. Racked the bike setup a little before going to get the chip and body marking. Found out that the swim was not going to be wetsuit legal as the water temp was 79 degrees. With a bike ride over I didn't have shoes to walk around in so I was barefooting it and normally that doesn't bother me, more on this later. After getting all organized, went for a quick mile warmup, legs were feeling good, not great, but good and it was still early so my hopes were up. After warmup and final check of transition I still had 30 minutes to wait, but I couldn't take the transition area anymore so I headed to the lake. With about 15 minutes to start I got in for a quick swim warmup. After warmup I was standing around in the water and my left foot cramped up. I walked it out and was thinking this is good because now it won't happen on the swim.
Swim: 18:26, started off great, had a good line and was out in front. Was just starting to settle in when my right foot started to cramp up. normally it will work itself out, but it just kept getting worse and worse until I had to stop and massage it out. I thought this was a bad omen, but once it was gone, I started back up and tried to stay on line and just go at a good pace. Got out of the water in 17:30 and crossed the timing mat in 18:26.
T1: 2:18 took a little too much time here, but was still sulking about my foot cramp.
Bike: 40:14, Ended up getting 2nd in my division on the bike, didn't think it was that great, but it was windy and it must have affected everyone the same as I was really pushing the bike, the first lap and the second even more. Can't wait to see the pics as my face was just in pain the whole way. The only time I wasn't pushing hard was the last 200 yards when I pulled my feet out of the shoes to get ready to transition. I was also happy to see that there wasn't a lot of drafting out there.
T2: 1:42 Was not expecting much on the run after that hard ass bike but still I didn't dawdle here, got my socks and shoes on, took off the helmet, got my race number and hat and jogged out.
26:10 Started running and I was like wow, my legs feel good, what's up with that. I figured it wouldn't last, but still I wanted to keep a 9 min pace and try to settle in and get right around 27. I just kept going and my legs kept getting better and better. Got to the turn around in 13:36. last year it was 14:11. half way there and I just needed a 13:24 to break 27 on the way back. When I hit the water stop I grabbed some to splash on my head, took a quick swallow and picked up the pace one more time for the last 1. I was averaging 8:40 at this time and new I still had some left. Made the final left onto the main road and turned it up again. I did not want to get passed on the final stretch. But as fate would have it I was passed by one guy in my division. He flew by me and I knew I wouldn't be able to keep pace. 3 seconds later another guy went by me. But he as going just a bit faster, so I slid in behind him and tried to get ready for the final kick. We hit the final straight away and I tried to go around him, we ran neck and neck for the last 30 yards, but my legs just wouldn't go any faster and he got me on the line.
Total time 1:28:48 good for 5th in Master Clydesdale's but without that foot cramp would have gotten third. I'm over it now, but it took a while. Very happy about my bike and run, not so about the swim which is usually my strong suit. I've got woodlake coming up on the 23rd. That was my best race last year so got to be ready
Sunday, April 19, 2009
First brick of the season
When I saw this one on my schedule I was like cool, first brick of the season. Sure it was 30 miles of biking and 2 miles of running, but since I haven't run in forever, any kind of running is good for me. Woke up Saturday morning and was not in any kind of mood to go out and ride. Lilyan had two birthday parties to go to so I had to hit the road by 8 in order to get done in time to pick her up from ballet at 11 and rush her over to the first party. Wanted to get going at 7:30, but procrastinated enough that I didn't get started until 7:45. I decided to do the 27 mile route I had done a couple weeks back which is fairly easy to not get lost on. While last time there were no dogs to be seen, for some reason there seemed to be a dog barking every where I turned. But luckily I was not chased by any of them. Of course it helped to get me moving faster each time I heard the barking. It was going really well and getting more used to my aerobars again so I was quite happy. I made the turn home and started to eat my powerbar. 30 minutes later I pull into my driveway and start the transition to run. I start off and my legs are killing me, I feel like I am running like 12 min miles and like it is so hard. After 1/2 mile I look at my watch and see I'm doing 9:45 / mile and I'm like woo hoo, no wonder why this hurts so much. At that same time I start a long down hill section so I slow down and let the heart rate come down a little. finished the first mile in 9:42. Start feeling good now and pick up the pace and finish the second mile in 8:55. Great workout, gives me some confidence for my tri coming up on the 10th.
Monday, April 6, 2009
Me, Myself, and I
The three of us went for a ride together on Saturday. I told myself it was going to be an easy 30 miles as written on our schedule, but myself objected and said we should go more since it's so nice out. I was not hearing any of it but me popped up and voted with myself and I was overruled. So I looked up the loop that we've done in the past and it was 36 miles. All of us agreed that was enough and out we went. I was a bit cold and I was bitching up a storm the first ten minutes. But finally I warmed up and got into an easy rhythm. The first 20 miles was a southeast route and the wind was out of the west south west so it was easy going and we averaged 19 miles an hour and kept our heart rate down. I knew we were going to be in deep doo doo on the way back but just kept it to myself.
When we hit the left turn and started the ride back our speed dropped from the 20's right to 15. The way back is also slightly uphill. Me told us just to put are head's down and just try to keep the ave speed over 16 so I hit the lap button on my watch and started to push. Myself, whose idea it was to do the extra 6 miles was in charge of the open areas where the wind was full on. He would get down into the drops and be as aero as possible and push as hard as possible. When he got tired, me would take over and sit up to recover before I would take over on the break heads and pedal a consistent pace. Me was in charge of the hills. There isn't a lot of hills on the way back, just some bumps, but with the wind, even a bump is a hill. The three of us would split time, at about mile 7 of the 16 I was dying and ready to quit. Myself had just given it all for a mile and still the average dropped from 16.4 to 16.1 and the wind just wouldn't stop. Just then me took over and did an easy pull and let our average drop. Somehow we manage to keep it at 16 and came to an easy spot. This gave us some hope and at mile 10 we must have hit the end of the climb because I was able to keep the pace over 16 without hitting to high of an hr. At mile 10 myself took over and did a hard pull to get us back to 16.3, then each of the next 3 miles the average went up .1 until we were at mile 14 and at 16.6. I knew we would make the goal of over 16 mph ave for the return trip so we sat up and coasted in the last mile or so.
It just so happened that the last mile was not into the wind anymore so we ended 16 miles at 16.6 and combined with the first 20 at 19 gave us a 17.9 ave mph. I was worried there at mile 8 on the way back that evil bill was going to show up and ruin everything, but we were able to keep him under wraps, at least for the time being.
It was tough ride at the end of a tough week with 4 bikes and 3 swims, and then 12 hours of yard work/staining was still ahead. I think I should have taken Monday off from work as I really needed a vacation from my weekend
When we hit the left turn and started the ride back our speed dropped from the 20's right to 15. The way back is also slightly uphill. Me told us just to put are head's down and just try to keep the ave speed over 16 so I hit the lap button on my watch and started to push. Myself, whose idea it was to do the extra 6 miles was in charge of the open areas where the wind was full on. He would get down into the drops and be as aero as possible and push as hard as possible. When he got tired, me would take over and sit up to recover before I would take over on the break heads and pedal a consistent pace. Me was in charge of the hills. There isn't a lot of hills on the way back, just some bumps, but with the wind, even a bump is a hill. The three of us would split time, at about mile 7 of the 16 I was dying and ready to quit. Myself had just given it all for a mile and still the average dropped from 16.4 to 16.1 and the wind just wouldn't stop. Just then me took over and did an easy pull and let our average drop. Somehow we manage to keep it at 16 and came to an easy spot. This gave us some hope and at mile 10 we must have hit the end of the climb because I was able to keep the pace over 16 without hitting to high of an hr. At mile 10 myself took over and did a hard pull to get us back to 16.3, then each of the next 3 miles the average went up .1 until we were at mile 14 and at 16.6. I knew we would make the goal of over 16 mph ave for the return trip so we sat up and coasted in the last mile or so.
It just so happened that the last mile was not into the wind anymore so we ended 16 miles at 16.6 and combined with the first 20 at 19 gave us a 17.9 ave mph. I was worried there at mile 8 on the way back that evil bill was going to show up and ruin everything, but we were able to keep him under wraps, at least for the time being.
It was tough ride at the end of a tough week with 4 bikes and 3 swims, and then 12 hours of yard work/staining was still ahead. I think I should have taken Monday off from work as I really needed a vacation from my weekend
20 years ago
Well actually it's 21, but that's close enough. It was 1988, I was a junior in college at University of Florida, I got on the scale and it said less than 220. That was the last time I can remember that an accurate scale registered less than 220. Until last month. I was training for a marathon and my weight was down in the low 220's but still could not get under 220. It was warm day and I had an 8 mile run scheduled, the scale in the morning said 223. After the run I got on the scale and it was 218. Of course I knew that it was all water, but still it was nice to actually see it. The next day it was back at 224.
Then the event occurred. I finally admitted my hip was injured enough that I wouldn't be able to do the marathon. I went to the ortho doctor and he told me it was bursitis, gave me a steroid shot and said no running for 4 weeks. With 4 weeks of no running in my future, I did not want to gain back up to the low 230's where I was when I started the marathon training so I began tracking my calories in vs out and watching what I ate. Two days later I weighed 219. It was quite a shock since the last time I weighed myself it was 226. How did a lose 7 lbs in 3 days? I was going a lot, but I was also drinking a lot of water and had not exercised in 5 days so I just thought it was water lose combined with my body flushing out all the junk and figured it would go back up again.
Two weeks later I am still hovering right around 218 - 221. My scale's body fat percent has returned to what it was before the shot so no dehydration. I have resumed exercise, bike and swim and weights, but still watching the cals in vs out. I am aiming for 90% of what I need to stay at current weight so I can lose gradually without getting too hungry or sending my body into store mode. I will admit that I have been hungry probably 80% of the time for the last two weeks, but with the scale cooperating it has been easier to keep it up. So I am going to officially count it and hope that next week when I start running again I can keep it going and finally get down to the 210 - 215 mark that I really would feel comfortable with. If by some miracle I can get under 200 that would be 1985. Maybe next year on the 25th anniversary :-).
Then the event occurred. I finally admitted my hip was injured enough that I wouldn't be able to do the marathon. I went to the ortho doctor and he told me it was bursitis, gave me a steroid shot and said no running for 4 weeks. With 4 weeks of no running in my future, I did not want to gain back up to the low 230's where I was when I started the marathon training so I began tracking my calories in vs out and watching what I ate. Two days later I weighed 219. It was quite a shock since the last time I weighed myself it was 226. How did a lose 7 lbs in 3 days? I was going a lot, but I was also drinking a lot of water and had not exercised in 5 days so I just thought it was water lose combined with my body flushing out all the junk and figured it would go back up again.
Two weeks later I am still hovering right around 218 - 221. My scale's body fat percent has returned to what it was before the shot so no dehydration. I have resumed exercise, bike and swim and weights, but still watching the cals in vs out. I am aiming for 90% of what I need to stay at current weight so I can lose gradually without getting too hungry or sending my body into store mode. I will admit that I have been hungry probably 80% of the time for the last two weeks, but with the scale cooperating it has been easier to keep it up. So I am going to officially count it and hope that next week when I start running again I can keep it going and finally get down to the 210 - 215 mark that I really would feel comfortable with. If by some miracle I can get under 200 that would be 1985. Maybe next year on the 25th anniversary :-).
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