Thursday, December 23, 2010
He sent me a questionaire and I filled it out. It was pubulished on the MN tri news website today.
Link is here
It was kind of difficult for me to fill out. I guess that I am a little worried about how my likes\dislikes will be judged. Which is dumb. I like what I like, I dislike what I dislike.
Jerry asked me if I would write up some book and/or movie reviews in the future. I am going try and provide him some content. See what I can come up.
Sunday, December 5, 2010
I did about 3 hours of strength last November, and this November about 2 hours. Feeling pretty good this November. I would like to get more biking in. See what I can do in Dec and Jan, I will need to ramp it up in Feb, March, etc.
As usual, for the 4th year in a row, I am registered for St. Anthony's Triathlon in St. Petersburg, FL. This year it is May 1. Last year I jogged the run because I was still recovering from my stress fracture. Hopefully, this year I can run it.
Here is a comparison of this November to previous Novembers. November of 2007 I did very little or nothing.
YTD and totals since 2007
Sunday, November 28, 2010
I am going to go from 18 races this year to maybe 12 races, or less, in 2011 and no Half-IMs. I would like to race less and possibly go faster. I might look at some small shorter races to substitute for some of these popular races.
This is incredibly tenative, but I thought I would throw it out there. No dates yet. My girlfriend is going to Nicaragua for PA school and we might go there and go scuba diving before she starts. This is mid-July and will result in some adjustments. I plan on doing all the T'N'T races this year. Hopefully, early in the year I can do some 5K and 10K runs.
St. Anthony's Triathlon - St. Petersburg, FL
Gear West Duathlon - Orono, MN
Apple Duathlon - Sartel, MN
Manitou Sprint - White Bear Lake, MN
Lake Minnetonka - Excellsior, MN
Lake Waconia (Long Course) - Waconia, MN
MinneMan - Oak Grove, MN
Timberman (Long Course) - Grand Rapids, MN
Brewhouse (Long Course) - Duluth, MN
Turtleman - Shoreview, MN
Maple Grove Olympic Triathlon - Maple Grove, MN
St. Croix Valley Olympic Triathlon - Hudson, WI
Dousman Duathlon - Dousman, WI
Cannon-Well Duathlon - Faribault, MN
Saturday, November 13, 2010
Back to this morning. The run is around Lake Phalen in Saint Paul and is almost exactly 3.1 miles by my GPS. This morning it happened to be about 33 degrees, snowing hard, and windy. It was cold and wet. I started out pretty hard and backed off a lot. The footing was sketchy and on the west side of the lake the wind was pounding with ice pellets. They guy who finished first came in about 20 minutes, second came in about 3 minutes behind him, and I came in third about 3 minutes behind at 26:15 (8:28 min/mi). Not my fastest by any stretch, but pretty good for the crappy weather.
Hopefully I can do one or two 5Ks for before the year is out in better weather
Tuesday, November 9, 2010
OptumHealth Performances offers a host of classes, personalized coaching options, testing (VO2 Max, Lactate Threshold, etc), and analysis (Bike, Run, etc).
They have great studio setup with mulitple TVs, Tacx virtual trainers, CompuTrainers, and the necessary tools for building core strength. There is also the pool, where Masters swimming is held Mon, Wed, Fri morning from 6-7, and Tues and Thurs from 12-1. I have been swimming there for a couple of years.
The phone number for OptumHealth is 952-746-4442. If you call on Mon or Wed night after 5PM you might get me answering the phone.
The website, where you can check out all the classes and services is: http://www.optumhealthperformance.com//index.html
Email is firstname.lastname@example.org
Check it out!
Sunday, November 7, 2010
Complete 7 out of 10 events in the Midwest Events Series - Started 9 events, DNF'd one race on a flat, and finished the other 8 events.
Triathlon T1 Average <1:50 - Averaged 2:22 for all 14 Triathlons. I did not spend as much time as I should have lowering my T1, and T2, times. I am pretty happy with this, but could have been better.
Triathlon T2 Average and Duathlon Transition Average <1:05 - Du Average = 1:15 and T2 Average = 1:55. My T2 average should be better. Next year I need to improve that.
10+ Mile Bike at 24.5MPH or greater - Averaged 23MPH at Turtleman. I think this goal was a little too aggressive. Next year I will shoot for 24MPH.
Break Top 10 in my AG (35-39) - Finished Top 10 in AG in 7 races, including 3rd in AG at Maple Grove Olympic Distance.
10K <44min - This was a ridiculous goal from 2009, before injury. I will shoot for under 45 minutes in 2011.
Three Half-IMs/70.3 Races - I did two and that was plenty. This was kind of dumb goal.
Do some cycle-cross racing - I bought a cycle-cross bike and I have done 3 Tuesday night training races. Not sure I will do a "real" cycle-cross race on the weekend before the year is out.
I am pretty happy with my year and what I have accomplished, especially since I was coming back from an injury. Some time later this year, or early next year, I will have my 2011 goals.
Friday, November 5, 2010
After completing my season I backed off a bit, both intentionally and unintentionally. I ended up spending a week in Dresden, Germany for work at the end of the month. That week I only got about an hour in, which is probably a low for the past two years.
I intended to do more cyclecross, but only got in two training races on Tuesday night. These races were tough, exhausting. Maybe, maybe in November I will get one weekend race in, otherwise it will be next fall.
I hope to get my bike at 10+ hours in Nov, Dec, etc and keep the run about 5 hours. I would like to keep the total for the month about 20+ hours from now on.
I got about an hour in of strength training for the month of Oct. I would like to add to that in the winter months. My strength training consists of doing weights, upper and lower body, on the "machines" at LA Fitness. Also, doing core work with medicine balls, bosu balls, etc. I would like to do 20-30 minutes 2 times a week. Hopefully, I can do the strength work into March or April. Once it gets close to the race season I will probably devote much less time to strength and focus on the "big three".
October Workout Summary and Comparison to Previous Years
Monday, November 1, 2010
Monday, October 25, 2010
So, here are items I bought, or was given, in the last year that I really like, with some reasons why I like the items and some pictures.
Zipp Sub-9 Disc - Got a blemished one from Gear West, only way I could afford one. New they run $2000,, blemished they are significantly less. The obvious reason I like it, it is a disc wheel. Another reason, it is a Zipp wheel. It looks cool, it sounds cool, it is stiff, and just a great wheel. If you can afford one, get one. Racing wheels are expensive, but they make the biggest difference of gear you can buy for the bike. No substitute for training, but a helpful tool to increase speed.
SLS3 Compression Socks - I finally got a chance to really use compression socks. Last year I had a pair, that did not fit right and I was injured. This year I did 18 races, so I wore these socks before races, after races, and after hard training. Basically, when I expected my legs to be tired. I think they work well for me. I think they helped my recovery. At lot of people, pros and age groupers, use them and I now know the reason. I have not raced in compression socks, or guards, maybe next year.
Speedo Active Goggles - Air Seal Tri Mirror - Did every race this year in these goggles. I swam almost every practice this year with these goggles. They did not leak or fog up. They fit well. They are tinted just the right amount. These goggles do everything goggles should do, and I got them free through the Gear West Test Team. Nice. I think these goggles go for about 20 bucks.
Lazer Tardis Aero Helmet - Comfortable aero helmet, looks cool, and is aero. Need I say more. I think the helmet retails for about 150.
CycleOps Pro Series SuperMagneto - I needed a new trainer badly. My old one is over 8 years old and super crappy. I got a couple of trainers to test from Gear West and I liked this one the best. It is smooth and fairly quiet. It is heavy, in a good way, and the bike is easy to get in and out of the trainer. I think the trainer retails for about 400 bucks.
Felt F75X - First new bike in over 5 years. One reason I bought a cyclecross bike is I want to try cyclecross, which I have and I have gotten my ass kicked. The other reason is I wanted something like a road bike. I can swap wheels and ride this thing on the road with no problem. The new 105 setup is really nice and the bike has an aluminum main triangle, carbon rear triangle, carbon forks, and carbon seat post. I think the bike retails for about $1800.
Friday, October 8, 2010
Wednesday, October 6, 2010
Again, I got my ass kicked. I think I finished dead last, or close second to last. Of course, I will continue to do these Tuesday night races.
The people who do this well, really know how to cross those barriers fast. If I came up to a barrier even with someone, by the time I got through the barriers, they were on their bike and a good 50 feet or more ahead of me. I am fast enough getting off the bike, I am just not smooth getting over the barriers and back on the bike. I think I need to go out and get a barrier and practice on my own.
My legs really are not that tired when I finish, I am just breathing hard. Breathing hard through the whole race. I can do a sprint or olympic tri and I don't think my heart rate gets as high as it does during a half hour of cyclecross. This the opposite of a TT or the cycle portion of a tri. Here I am in a gear where I am spinning a lot, because of the uphill. In a TT or tri I am pushing a big gear at a constant pace. Cyclecross is a very different creature that requires very different training than what I have been doing.
I took some random pictures of the Masters and Female race that was after the Cat 4 race I did. I tried to give some sense of what the course was like.
Friday, October 1, 2010
The last day of September I added in 20 minutes of strength workout. For the next few months I will be cutting back on the swim, bike, and run, and adding some strength. I think I need a little break from swimming, I think I am getting a bit burned out on it. I also think I need to build strength. Not only arm and leg, but core. My back and abs, especially back, are weak and need building.
Below are summaries for Sept, YTD, 2007 to date, averages, and the breakdown for every month of this season. Enjoy!
Tuesday, September 28, 2010
Sunday, September 26, 2010
2010 Cannon-Wells Duathlon Results
Monday, September 20, 2010
Thursday, September 16, 2010
I have improved at this race every year. It is a FAST run course. Two 2 mile runs, both are the same course, and it is nearly pancake flat. I cannot recall the bike that well, but it is not that hilly. It will be interesting to see how I handle a two mile sprint. The first two duathlons I did this year were the first two races of the year, not counting St. Anthony's nearly a month earlier in FL, and I took those easy. I still had worries about my leg.
Now I would like to go flat out as fast as I can. I am not sure how fast that will be since I have done little speed work this year, compared to previous years.
Below I have posted my results for this race from previous years, along with a goal/hope for this year. I don't expect to run as fast as 2008, but I would like to bike fast, which is a possibility.
This is my second to last race of the year, my 3rd duathlon of the year, and the 17th race I will be starting this year.
2006 Dousman Duathlon Results
Run (2mi) = 15:12 (7:36 min/mi)
T1 = 1:48
Bike (20mi) = 67:48 (17.7MPH), this was before I had a tri-bike, and a coach
T2 = 1:44
Run (2mi) = 16::28 (8:14 min/mi)
Total = 1:43:00
Overall = 238/254
AG = 13/24, actually this was Clydesdale. I was still over 200lbs.
2007 Dousman Duathlon Results
Run (2mi) = 13:20 (6:40 min/mi)
T1 = 1:19
Bike (20mi) = 61:50 (19.7MPH)
T2 = 1:17
Run (2mi) = 14:40 (7:20 min/mi)
Total = 1:32:26, dropped nearly 11 minutes from the previous year
Overall = 111/797
AG = 21/55
2008 Dousman Duathlon Results
Run (2mi) = 12:58 (6:29 min/mi)
T1 = 1:25
Bike (20mi) = 57:17 (20.9 MPH)
T2 = 0:55
Run (2mi) = 14:06 (7:03 min/mi)
Total = 1:26:39, dropped over 5 minutes from previous year and a total of 16 minutes from first year
Overall = 34/615
AG = 5/54
2009 Dousman Duathlon Results - Bike Only (20mi) = 59:08 = 20.3MPH
2010 Dousman Duathlon Goal/Wish
Run (2mi) = 13:30 (6:45 min/mi)
T1 = 1:00
Bike (20 mi) = 56:00 (21.5 MPH)
T2 = 0:50
Run (2mi) = 14:00 (7:00 min/mi)
Total = 1:25:20, I would be happy to drop more than a minute, especially if I run slower than 2008. I expect that my run will be trimmed down a little. I would like to go out a little slower. I will see if I can be patient. It is hard to do with such a short run.
Sunday, September 12, 2010
Tri-shorts fit comfortably and do what they are supposed to do, not get in the way while wearing them. I have not worn the tri-top racing, only swimming and biking, it is comfortable and has a nice pocket built in the back.
None at the moment
I have done multiple duathlons and triathlons with the tri-shorts. I also wear them for Master’s swim. I have not had a variety of tri-shorts, but these are best pair I have come across so far. I think the most important thing about a tri short is that it is not in the way of swimming, biking, or running. It should not bind, chafe, or be uncomfortable in anyway. These shorts fit comfortably for swimming, biking, and running. There is enough padding in the crouch to be comfortable, but not so much as to be intrusive, and not so little as to be useless.
I have not worn the tri-top racing. I have worn it for swim workouts and bike workouts; it is comfortable and breathes well.
I am not sure I would buy the tri-top, not because it is uncomfortable, but because I prefer my Gear West tri-top for racing or my Speedo FastSkin. I don’t really wear a tri-top when working out. I would buy the tri-shorts because they work great for both racing and training.
Saturday, September 11, 2010
Tuesday, September 7, 2010
Friday, September 3, 2010
Sunday, August 29, 2010
Friday, August 27, 2010
Brian, has a very good pre-race post at: http://tundrat-zone.blogspot.com/2010/08/race-preview-maple-grove-triathlon.html
I agree with his comments. They seem be talking this race up a lot, especially for a first year race. Hopefully they can keep up with thier hype.
There is an Olympic distance and a Sprint Distance race. I am doing the Oly and I am feeling really good. I will throw out an estimated result.
Let's assume I have the best Oly of my life, I PR this race - 2:35, I think this is realistic. Fast, but realistic. I feel good this week, so I think a PR is possible. I think I can pull off the swim and the bike, it will hinge on the run. If I can run 6.2 in 50minutes or less I can probably pull out a 2:30ish Oly. If I did that it would be huge.
As usual, I just have to race my race.
Monday, August 23, 2010
Friday, August 20, 2010
2010 TNT Result
2009 TNT Results and All TT Results