No triathlons or duathlons in September, but the Salomon Autumn Trail Series did start, so there were two of those. As always, those were painful. New course, new starting point, from last year. First two are 4.2 miles, second two are 5.5km (about 3.6 miles).
The new course starts hilly, has a flat run through a prairie area for a short bit, and then finishes hilly at the end. Maybe a little easier than last year's course. Maybe. Still hurts. I contend it is more painful than Tuesday Night Time Trials. Below are my results for the two nights in September.
9/3/2014 - 4.2 miles = 36:00 (8:37/mi)
9/17/2014 - 4.2 miles = 34:11 (8:11/mi)
I attribute my almost 2 minute improvement to running the first mile slower in the second race. Same as last year. I went out a little fast in the first one, and burned out in the end. The second race I ran the first mile about 30 seconds slower. Also, my friend Matt ran the second race with me and I think that was helpful.
On the Wednesday that there has not been a trail race, I have been doing a 40ish minute "hill" workout on the treadmill in an attempt to simulate the trail race. Basically, I increase my incline every minute up to about 5% or 6% and then go back down to 1% or 0%, and I adjust my speed so that I am going fast, for me, but so I don't burn myself out.
I did a lot of running this month. The last time I ran over 6 hours in a month was April of this year, and before that was July of 2013. The last time I ran over 6 hours in a September was 2012. My time on the bike has been slowly declining over the last few months, which is to be expected since time trials are done and racing is almost done. Last race is Oct 4, Dousman Duathlon. Swim is also down, but that is expected when the triathlon season is over. I have started with weights again, and have put in over an hour in September. Since I am starting up with weights, after taking about 6 months off, the amount I am lifting is low and I am doing reps of either 3x15 or 4x10 or 4x15, depending on how I feel. Most strength work has been legs and abs, a little bit of arms.
Compared to previous years, this September has more hours than the last two years, and nearly as much as 2011.
I have already surpassed my total bike time from last year, I will surpass my total bike time from 2012. I think might get to about the same amount of run time as last year. I have said it before, and I will say it again, I think putting that extra bike time has helped me a lot, especially early in the year.
I have a trail run on Oct 1 and Oct 15, and Dousman duathlon on Oct 4th. I will have to continue with some solid run workouts until after mid-Oct. I will probably not swim that much, maybe average once a week or so through November\December. Probably cut down on the bike time until December, and I will try to ramp up the weight lifting.
Year-to-Year September Comparison
Totals and Averages Since 2007
YTD Totals and Totals Since 2007
The new course starts hilly, has a flat run through a prairie area for a short bit, and then finishes hilly at the end. Maybe a little easier than last year's course. Maybe. Still hurts. I contend it is more painful than Tuesday Night Time Trials. Below are my results for the two nights in September.
9/3/2014 - 4.2 miles = 36:00 (8:37/mi)
9/17/2014 - 4.2 miles = 34:11 (8:11/mi)
I attribute my almost 2 minute improvement to running the first mile slower in the second race. Same as last year. I went out a little fast in the first one, and burned out in the end. The second race I ran the first mile about 30 seconds slower. Also, my friend Matt ran the second race with me and I think that was helpful.
On the Wednesday that there has not been a trail race, I have been doing a 40ish minute "hill" workout on the treadmill in an attempt to simulate the trail race. Basically, I increase my incline every minute up to about 5% or 6% and then go back down to 1% or 0%, and I adjust my speed so that I am going fast, for me, but so I don't burn myself out.
I did a lot of running this month. The last time I ran over 6 hours in a month was April of this year, and before that was July of 2013. The last time I ran over 6 hours in a September was 2012. My time on the bike has been slowly declining over the last few months, which is to be expected since time trials are done and racing is almost done. Last race is Oct 4, Dousman Duathlon. Swim is also down, but that is expected when the triathlon season is over. I have started with weights again, and have put in over an hour in September. Since I am starting up with weights, after taking about 6 months off, the amount I am lifting is low and I am doing reps of either 3x15 or 4x10 or 4x15, depending on how I feel. Most strength work has been legs and abs, a little bit of arms.
Compared to previous years, this September has more hours than the last two years, and nearly as much as 2011.
I have already surpassed my total bike time from last year, I will surpass my total bike time from 2012. I think might get to about the same amount of run time as last year. I have said it before, and I will say it again, I think putting that extra bike time has helped me a lot, especially early in the year.
I have a trail run on Oct 1 and Oct 15, and Dousman duathlon on Oct 4th. I will have to continue with some solid run workouts until after mid-Oct. I will probably not swim that much, maybe average once a week or so through November\December. Probably cut down on the bike time until December, and I will try to ramp up the weight lifting.
Year-to-Year September Comparison
Totals and Averages Since 2007
YTD Totals and Totals Since 2007
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