Friday, July 30, 2010
Sunday, July 25, 2010
Saturday, July 24, 2010
Wednesday, July 21, 2010
I am doing the Chisago Lakes Sprint on Sunday. I did it in 2008 and I don't really remember anything about it except the run. I remember the run because you go up a large hill at the start, then it is mostly flat. I remember it was hot in 2008. In 2008 the bike was 17 miles, this year it is 22 miles. The website states the bike is all new and a flatter course. I hope that is true. I don't really have a plan except to go out and do it hard. Not sure what will be left in the tank after last weekend. Should be interesting to see. I will post my results from 2008 when I post my results from this year, after Sunday.
Friday, July 16, 2010
I am a little nervous about Racine, partly due to the unknown, partly due to what happened at Longhorn. So I sent my Kris, my coach at OptumHealth Performance, an email with some rambling thoughts. He told me to give him a call, so I did. He gave me a plan, that sounds pretty good and I am going to go with it. I just need to cement it in my brain and make sure I stick to it.
No plan for the swim, just do it. Not worried about it.
On the bike, sip water and/or electrolyte fluid every 5 minutes. At about an hour and a half eat something. Gel is good. Something more solid is better. I am going to carry a Clif Bar (I like blueberry the best) with me, plus some gel. I think I can stick to this plan.
On the run, come out slow and work up to a pace, and walk every aid station. Take some water, or other fluid as needed, at every station. Take a gel every 45 minutes, with water. I think this is a plan I can do also.
It is supposed to be hot, 90s, on Sunday, so getting water on me is a necessary also.
I had a plan at Longhorn, and I did not stick to it. I probably took in enough water on the bike, but not enough other stuff. I came out on the run to fast and did not stop at aid stations until I need it, instead of before I needed it.
I just need to stick to the plan and be patient.
Not that the two can be compared, but below is my result from Longhorn. Longhorn is much hillier course, especially the run, than Racine.
2008 Longhorn 70.3 Results
Swim (1.2 miles = 2112 yards) = 29:23 (1:31/100 yards), I think this was short
T1 = 4:27, what was I doing?
Bike (56 miles) = 2:50:48 (19.7MPH), I was happy with this
T2 = 2:26
Run (13.1 mi) = 2:19:37 (10:39 min/mi), and there is the collapse. I ran the first 4 miles or so and then just walked the rest.
Total = 5:46:43
Overall = 741/1929
AG = 97/219
I don't have a goal time in mind for Racine. I would like to be out of the water around 30, off the bike in 2:45, and I will take what I can get from the run. If I went under 5:30 I would be thrilled.
Sunday, July 11, 2010
I drove up to Grand Rapids Friday after swimming in the morning, having coffee, and working at the Gear West area at the Lifetime Fitness Expo for 2 hours. I went by myself because Jackie had school, then had a "Lady's Night" at our apartment, and wanted to get some studying in on Saturday. The drive up to Grand Rapids is about three and a half hours and alternates between being nice scenery and kind of dull.
I got to the Sugar Lake Resort about 5. The swim was already setup, so I gave it a look. The swim looked long, the water looked really nice. I went and got my race packet, no problem. Then I had the 7 dollar all you can eat pasta dinner they had at the resort. I ate with Dan and Suzie, it was nice to have some company for dinner. The all you can eat dinner was simple salad, red sauce, pasta, and meatballs. Desert was a blackberry crisp. It was surprisingly good meal, especially for 7 bucks. I had two helpings everything except the desert.
After I ate I drove the 15-20 minutes to the AmericInn in Grand Rapids. Hotel was ok. Next year, especially if Jackie comes with, I would like to stay at the resort for Friday and Saturday night.
Anyway, I went to bed early and got up about 4:45AM. I brought some stuff for breakfast and picked up some stuff from Cub the night before. I got up, showered, ate, packed, and got to the race site about 6:15. The weather looked a little sketchy at first, but by the time the race started it was clear and sunny, and warming up.
I found a nice spot in transition at the top of the hill , the tranisition is on a hill with the enterance from the swim and bike at the bottom and the exit for the run and bike at the top.
There were more people than I thought I would know at the race, so I chatted a little and did a short bike warm-up. I was feeling a little tired/lethargic, and it felt even more so when I went out on the bike warm-up. I was a tad worried about how I would feel.
The race is in waves, there is no Elite wave, so everyone 39 and under started together. I started on the outside and probably stayed there too long. The water is very clear and the temperature was probably perfect. The swim was very uneventful and felt ok. I didn't feel like I could go much faster than I went. I think the swim was shorter than the stated mile, based on my time.
I got of T1 with no issues and started the bike. The bike for the long course is two different loops. First loop is the same as the short course (10 mi) and then you split off and do another loop that is longer and the last part meets up with the short course loop. The ride was hilly, some pretty descent climbs, some pretty cool descents, and some nice scenery. There were some areas of bad road that made for rough ride on the second part. This was the first race where I had to go into the small chainring on the front, also probably the most I was ever out of the saddle in a race. It was a tough bike. When it was over, I was glad.
I got out of T2 with a little sock trouble, but otherwise ok. There are some short, and somewhat steep hills out of the start. The first 2 miles is on pavement, with very little shade, the next two miles, out a mile and back a mile, is on hard pack gravel/dirt, and the last 2 miles is pavement. It was hot, hard run. I thought about stopping and walking, but I made it without stopping, I kept running. You have to run a nice little uphill before the finish and then when you come in there is a guy on the other side of the finish line with a house and a showerhead type sprayer. I let him spray me, it felt great, but I thought I was going to go into shock. I wish they had more of those at other races.
I was pretty proud of myself. I felt kind of cruddy most of the day, just tired. Making it through the run, actually the whole race, was more of a challenge than usual, and I am really happy with my time. I was thinking something close to 2:40, so just under 2:30 was a nice surprise.
I recommend this race to someone who wants a real challenge, especially if it is a warm day.
2010 Timberman Long Course Results
Swim (1760 yards) - 23:41 (1:21/100 yards), I am not that fast, must have been short
T1 - 1:54
Bike (23.8 miles) - 1:10:01 (20.4 MPH), I am happy with this, considering the conditions and how I felt out on the course
T2 - 1:56
Run (6 miles) - 51:50 (8:39 min/mi), this surprised me, I would have totally been happy at or over 9 min/mi
AG -7/13 (including at least two Elites)
Next weekend, the day of Sunday 7/18, I will be doing Racine IM 70.3. My first, last, and only half-iron/70.3 was Oct 2008 at Longhorn 70.3. That effort was a little unsuccessful. I had a good swim and bike and 4 miles into the run I hit a wall and ended up walking 9 miles. I finished, but I ended up in the med tent with an IV. I learned some lessons out there that day. I need more/better nutrition was the biggest thing I learned that day. It was hot and I did not take in enough stuff besides water. Hopefully this coming weekend I can take better care. Racine is supposed to be a flat course, so that will be nice, especially after this last weekend. There is a good chance it will be a hot day and I have no idea what the shade will be like. Basically my goal is to finish this race, I think my training, and extensive racing, will allow me to finish. I also think that because I race so much, and that I do not train specifically for this distance, it will be hard for me to have an awesome performance. I would be glad to go faster than the 5:45 I did at the Longhorn 70.3, but I will take a finish next Sunday.
Tuesday, July 6, 2010
Saturday, July 3, 2010
Friday, July 2, 2010
Lock laces, shoe fit, into place and they are good to go. The laces do not slip.
They are difficult to get through the holes for lacing. If you don’t like the tightness or looseness of the laces once they are laced in the shoe, it is pain to get them out and reposition them so the shoe fits better. I have used other brands of “speed-laces”, and these are the most difficult to adjust once they are in place.
This is the third type of “speed lace” that I have used. I have had the kind that come with anchors that go into the lace openings. I have also had the “Yankz!” laces. These laces are probably the simplest laces, in terms of how they work. They were difficult to get through the lace openings in the shoe and once the shoes were laced they were difficult to get out and reposition. Once in position they stayed in position, were comfortable, and so far have not caused any issues. Not sure that I would purchase these laces again.