The Martha Jefferson Hospital 8K road
race has a well-deserved reputation for having one of the toughest,
hilliest courses in Charlottesville running. And given our varied
topography, that's saying something. The route winds through downtown
Charlottesville neighborhoods, and each mile presents some sort of
vertical challenge.
While I'd been happy with my first two races of the year -- 20:50
and 20:20 at two local 5Ks, I'd gone out too fast in each of those races
and faded at the end. A similar performance here would doom me.
Race day was cold -- lower 30s -- but dry. I got a good warmup in
and seeded myself about 3 rows back, determined to keep the lid on it
during the first two miles.
At the start the field strung out
nicely and I got some open space to run in. There were several short
downhills, and I busted down them full-bore, tempering my self a bit on
the following ups. Mile 1 came in at 6:40. That was good.
Miles 2 and 3 present a series of climbs with a couple of
short respites. I held back a bit on the ups and tried to crest each
hill with a good head of steam to take advantage of the flats and
downhills. This set up some back and forth racing action with some of my
competitors, as they'd pull ahead and I'd close the gap. Mile 2 came in
at 6:59, and 3 at 6:52.
Now it was time to dig in. Ahead was the famed "Belmont Hill,"
a stupid steep climb that closed off the 4th mile with an exclamation
point. I rounded the corner to the climb, lifted my arms, tighten my
core and started counting -- I just needed to put in 100 strong right
feet and I'd be at the top.
1, 2, 3, 4, 5...not too bad...20, 21, 22...breath getting
short...55, 56, 57...concentrate...98, 99, 100...crap, not at the top
yet...121, 122, 123...leveling out and over the top, with just a bit
less than a mile to go. Mile 4 in 7:00 flat.
Now, push hard for the end -- I vaguely remember trying to
close the gap with a group right in front of me, but could only hold on
to the back of the back. Finally the final turn and the finish was in
sight. I saw 33:30 something on the clock -- sub 34 would be a good time
for me -- final push to the line and I was in at 33:52. 6:19 for the
last .94 mile, 6:42 pace. The overall pace for the run was 6:50 -- a good effort on that course.
I was gassed, but satisfied. It was my best run at MJH
since 2009, when I did a 33:27, and my second-fastest ever. I stuck
around for awards, only to find out I'd missed 3rd AG by two seconds.
But I was happy -- I think I'm making some strides in the right
direction.
Ken
Showing posts with label triathlon. Show all posts
Showing posts with label triathlon. Show all posts
Monday, March 11, 2013
Friday, February 01, 2013
Keeping it low
My coach, Debi Bernardes, is very committed to the principle of low heart-rate zone training. To summarize, you do the majority of your training at low heart rates, saving higher-intensity work until you've built a solid base. It can feel counter intuitive -- I've got to run fast all the time to get faster right?? But the advantages are that you build a more efficient machine and can train at higher volumes without injury. And truthfully, most people get in trouble with "too fast, too far, too soon."
She asked some of her clients to share some of their successes with training this way. Here's what I wrote:
"It is hard sometimes to be disciplined about staying in your zones. Not so much when you're training alone, but groups can be challenging -- seems like any time you get two or more cyclists together they want to contest every hill on the road like it's worth KOM points!
But long-term attention to HR training has been extremely effective for me. First of all it's the best way to build endurance -- they key underlying element of speed. Anybody can start fast, but it's the ability to maintain pace that's hard. Through a summer of rigorous attention to my HR zones, I was able to pull off a solid first IM at Wisconsin, negative splitting the bike course and turning in a pretty decent marathon at the end.
After that, and with another few months of low-end training, I'm finally being let off the leash a little bit, and the results are very encouraging. Just yesterday I was running multiple 1000 yard repeats at sub-7 pace, while keeping my average HR below 155 per interval. It was surprisingly easy, and a workout that once would have left me trashed was an enjoyable afternoon at the track.
There's no doubt in my mind that I'm a stronger, more efficient athlete now than I've ever been -- a nice thing to say when you turn 54 in a couple of weeks. So stick to it and build the base that comes from consistent, steady training at the correct rate -- it'll pay off. "
Ken
She asked some of her clients to share some of their successes with training this way. Here's what I wrote:
"It is hard sometimes to be disciplined about staying in your zones. Not so much when you're training alone, but groups can be challenging -- seems like any time you get two or more cyclists together they want to contest every hill on the road like it's worth KOM points!
But long-term attention to HR training has been extremely effective for me. First of all it's the best way to build endurance -- they key underlying element of speed. Anybody can start fast, but it's the ability to maintain pace that's hard. Through a summer of rigorous attention to my HR zones, I was able to pull off a solid first IM at Wisconsin, negative splitting the bike course and turning in a pretty decent marathon at the end.
After that, and with another few months of low-end training, I'm finally being let off the leash a little bit, and the results are very encouraging. Just yesterday I was running multiple 1000 yard repeats at sub-7 pace, while keeping my average HR below 155 per interval. It was surprisingly easy, and a workout that once would have left me trashed was an enjoyable afternoon at the track.
There's no doubt in my mind that I'm a stronger, more efficient athlete now than I've ever been -- a nice thing to say when you turn 54 in a couple of weeks. So stick to it and build the base that comes from consistent, steady training at the correct rate -- it'll pay off. "
Ken
Monday, July 23, 2012
A week in review
As the summer has gone along, my training volume has been increasing, step by step. Long rides get longer; runs off of the bike increase in duration, and stand-alone runs are also extended. When I look at my upcoming training weeks, they seem pretty daunting. But like most things, if you break it down into its component parts and tackle it one thing at a time, you find you can handle it.
Here's what I had for the week that just finished. It was a lot for me -- though I'm sure there are some out there who see it as pretty routine. On the other hand, there are some who probably think it's clear evidence of some degree of insanity on my part.
Monday: "easy 90' ride - zr -z1"
I'd just come off a race on Sunday, so an easy ride sounded good to me! "zr" means "recovery zone" -- low heart rate, a chance for the muscles to heal while staying active. "z1" is a steady aerobic training zone. Since my tri-bike still had the disc cover on the back wheel, I jumped on my road bike and took off from home after work. Got a chance to ride a few roads I hadn't been on for a while. A pleasant 24-mile ride in the countryside.
Tuesday: "Masters swim," "75-minute bike with hard intervals"
Masters swim was an hour at the outdoor pool, with the main set consisting of descending intervals -- both in distance and speed. Felt good in the water, despite the 80+ degree water temperature, and had a good edge on my lane mates today. About 2800 yards of quality work.
Did the bike at lunch time. Hot, hot, hot -- probably up to over 100 degrees. The hard intervals were 8 minutes worth of 20 seconds all out and 10 seconds easy. I was definitely gasping by the time I was halfway through. A good 23 mile ride.
Wednesday: "90-minute ride with 2x20' intervals," "40 minute run off the bike"
Hot again --well over 100 degrees at noon! The ride had two 20-minute intervals at 'best sustainable pace." In other words, go hard -- this improves your efficiency and your body's tolerance to hard efforts. Yes, it was a hard effort. Finished the ride flushed and wringing wet.
The heat cooked me on the run. I took along water, but after 10 minutes I knew I'd had enough. After all, people have been known to die in heat like this... Cut the run back to 25 minutes and took it in easy.
Thursday: "75 minute ride with 2 x 15' at z2"
"z2" heart-rate zones improve your speed for sustained endurance efforts. Joined the Tri-Club Thursday night ride and got my intervals in on the Sugar Hollow Course. A good ride, and ended up doing about 90 minutes in all.
Friday: "60-minute swim" and "Tempo Run"
Feeling pretty low on this day. Tired, thirsty -- all the heat and work of the week so far was catching up to me. Made the decision to sleep in a bit in the morning, and do the workouts after work in the afternoon.
Thunderstorms in my area cancelled the swim. The run was the running equivalent of the Thursday bike ride. Ran inside at my gym because of rain, nice to be out of the heat.Despite my fatigue in the morning, got through the run in pretty good shape. Off to bed early that night, because...
Saturday: "6-hour ride" with "45-minute run off the bike"
My longest bike so far in Iroman training. Went to Skyline Drive and rode an out-and-back course: north to Big Meadows and back; south to Loft Mountain and back; and north again to Big Meadows and back. This let me pick up additional bike bottles and food as I went along.
It was a drizzly, misty, rainy, foggy day, but the ride went great. Stayed in z1 though the first 4 hours, then gradually picked up the intensity over the last 2 hours. I practiced sticking to my drinking and eating schedule -- very important in endurance events -- and everything went great, including the run off the bike. A nice feeling of accomplishment to finish this!
Sunday: "2 hour run," "1 hour easy bike"
I've got a favorite 5.1 mile loop from my house, so I repeated that 3 times. For some reason I decided I wanted to beat my previous lap times on the third lap, so I picked up the pace third time around. Finished 15.3 in 2:11 -- a solid 8:33 pace on a muggy morning.
Finished off the afternoon with an easy ride at Sugar Hollow with Carmel. Nice to get out and ride with her!
Week's totals:
Bike -- 198 miles
Run -- 28 miles
Swim -- 2800 yards
Here's what I had for the week that just finished. It was a lot for me -- though I'm sure there are some out there who see it as pretty routine. On the other hand, there are some who probably think it's clear evidence of some degree of insanity on my part.
Monday: "easy 90' ride - zr -z1"
I'd just come off a race on Sunday, so an easy ride sounded good to me! "zr" means "recovery zone" -- low heart rate, a chance for the muscles to heal while staying active. "z1" is a steady aerobic training zone. Since my tri-bike still had the disc cover on the back wheel, I jumped on my road bike and took off from home after work. Got a chance to ride a few roads I hadn't been on for a while. A pleasant 24-mile ride in the countryside.
Tuesday: "Masters swim," "75-minute bike with hard intervals"
Masters swim was an hour at the outdoor pool, with the main set consisting of descending intervals -- both in distance and speed. Felt good in the water, despite the 80+ degree water temperature, and had a good edge on my lane mates today. About 2800 yards of quality work.
Did the bike at lunch time. Hot, hot, hot -- probably up to over 100 degrees. The hard intervals were 8 minutes worth of 20 seconds all out and 10 seconds easy. I was definitely gasping by the time I was halfway through. A good 23 mile ride.
Wednesday: "90-minute ride with 2x20' intervals," "40 minute run off the bike"
Hot again --well over 100 degrees at noon! The ride had two 20-minute intervals at 'best sustainable pace." In other words, go hard -- this improves your efficiency and your body's tolerance to hard efforts. Yes, it was a hard effort. Finished the ride flushed and wringing wet.
The heat cooked me on the run. I took along water, but after 10 minutes I knew I'd had enough. After all, people have been known to die in heat like this... Cut the run back to 25 minutes and took it in easy.
Thursday: "75 minute ride with 2 x 15' at z2"
"z2" heart-rate zones improve your speed for sustained endurance efforts. Joined the Tri-Club Thursday night ride and got my intervals in on the Sugar Hollow Course. A good ride, and ended up doing about 90 minutes in all.
Friday: "60-minute swim" and "Tempo Run"
Feeling pretty low on this day. Tired, thirsty -- all the heat and work of the week so far was catching up to me. Made the decision to sleep in a bit in the morning, and do the workouts after work in the afternoon.
Thunderstorms in my area cancelled the swim. The run was the running equivalent of the Thursday bike ride. Ran inside at my gym because of rain, nice to be out of the heat.Despite my fatigue in the morning, got through the run in pretty good shape. Off to bed early that night, because...
Saturday: "6-hour ride" with "45-minute run off the bike"
My longest bike so far in Iroman training. Went to Skyline Drive and rode an out-and-back course: north to Big Meadows and back; south to Loft Mountain and back; and north again to Big Meadows and back. This let me pick up additional bike bottles and food as I went along.
It was a drizzly, misty, rainy, foggy day, but the ride went great. Stayed in z1 though the first 4 hours, then gradually picked up the intensity over the last 2 hours. I practiced sticking to my drinking and eating schedule -- very important in endurance events -- and everything went great, including the run off the bike. A nice feeling of accomplishment to finish this!
Sunday: "2 hour run," "1 hour easy bike"
I've got a favorite 5.1 mile loop from my house, so I repeated that 3 times. For some reason I decided I wanted to beat my previous lap times on the third lap, so I picked up the pace third time around. Finished 15.3 in 2:11 -- a solid 8:33 pace on a muggy morning.
Finished off the afternoon with an easy ride at Sugar Hollow with Carmel. Nice to get out and ride with her!
Week's totals:
Bike -- 198 miles
Run -- 28 miles
Swim -- 2800 yards
Monday, June 25, 2012
The 6 Ps
A friend of mine posted to the local tri club's forum today with a slew of motivational tips and sayings, stressing the importance of setting goals, and training the mind as well as the body for athletic events.
There was some good advice and a lot of truth in what he was saying. You DO need confidence that you can accomplish what you're setting out to do, and in the heat of battle a mantra can help you through the rough spots.
But it brought to mind one of the best sayings I've ever heard about triathlon training (or for just about any other sport, I'd say):
"Proper Preparation Prevents Piss-Poor Performance"
Otherwise known as the Six Ps.
I've had good races in my day, and some pretty bad ones, too. And as much as I'd like to blame the bad ones on factors beyond my control, in almost every case my success, or lack thereof, could be traced back to my preparation.
The important thing to remember is that "preparation" covers a lot of territory. It's not only the long-term buildup to the race, but also the details that need to be covered in the hours immediately before the race. So take a hard look at your performance after your next race. If it wasn't all it could be, it all goes back to your preparation.Work your weaknesses, develop a sound training plan, and make sure things like gear, nutrition and race-day strategy don't throw you off your game.
There's simply no substitute for doing the work that you need to do. Your proper preparation will give you the confidence you need to race to the best of your ability. So remember the 6 Ps next time you're having trouble getting out of bed for that early morning swim/bike/run. When it comes right down to it, the guy/gal who's going to beat you is the one who was better prepared.
Ken
There was some good advice and a lot of truth in what he was saying. You DO need confidence that you can accomplish what you're setting out to do, and in the heat of battle a mantra can help you through the rough spots.
But it brought to mind one of the best sayings I've ever heard about triathlon training (or for just about any other sport, I'd say):
"Proper Preparation Prevents Piss-Poor Performance"
Otherwise known as the Six Ps.
I've had good races in my day, and some pretty bad ones, too. And as much as I'd like to blame the bad ones on factors beyond my control, in almost every case my success, or lack thereof, could be traced back to my preparation.
The important thing to remember is that "preparation" covers a lot of territory. It's not only the long-term buildup to the race, but also the details that need to be covered in the hours immediately before the race. So take a hard look at your performance after your next race. If it wasn't all it could be, it all goes back to your preparation.Work your weaknesses, develop a sound training plan, and make sure things like gear, nutrition and race-day strategy don't throw you off your game.
There's simply no substitute for doing the work that you need to do. Your proper preparation will give you the confidence you need to race to the best of your ability. So remember the 6 Ps next time you're having trouble getting out of bed for that early morning swim/bike/run. When it comes right down to it, the guy/gal who's going to beat you is the one who was better prepared.
Ken
Wednesday, February 01, 2012
Mid-week thoughts: Keys to success
I've been racing tris for 8 years this season, and have been a runner for 10 more. I've been fortunate enough as a triathlete to have achieved a pretty good level of performance. I've been in the top 20-25% of my age group (50-54) each of the last three years, have qualified for USAT Age Group Nationals the last two years, and I usually get on the podium for my age group a few times each season.
I think one of the next challenges I want to bite off is to start coaching triathletes. There's a lot I think I can pass on to newer athletes, especially. So, I was wondering to myself -- if I could tell a new triathlete three keys to improving in triathlon, what would they be?
1. Have a goal
It's a good starting point. Goals aren't the same for everybody -- to some it's "just win, baby," while to others it's "just finish." Or you may want to do a lot of short races, or a few longer ones. But a goal that defines what you want to get out of the sport is important, because it helps you avoid an aimless approach to your training. And unless your bar for success is very low, you likely won't achieve your goals with an aimless approach. That leads us to...
2. Have a plan.
I start each season with a plan on what I want to do, and why I want to do it. For example, this year it's do an IM, because I want to take on the challenge of racing the iconic triathlon distance. Last year the plan was to race longer (two 1/2-IMs) in order to get more experience in longer races. Once you've decided on your plan, you can tailor your training to that purpose. And with a purpose-driven plan, you may find yourself able to reevaluate how you measure success, too!
3. Be consistent.
Once you've got a plan in place, it's time to execute it. Consistency in executing your plan is one of the most important keys to improving and meeting your goals. Your body improves through many small adaptations and progressions, not through huge leaps as the result of a single workout or two. And consistency will yield habit -- habit that may keep you active and healthy even if you're not racing.
I think one of the next challenges I want to bite off is to start coaching triathletes. There's a lot I think I can pass on to newer athletes, especially. So, I was wondering to myself -- if I could tell a new triathlete three keys to improving in triathlon, what would they be?
1. Have a goal
It's a good starting point. Goals aren't the same for everybody -- to some it's "just win, baby," while to others it's "just finish." Or you may want to do a lot of short races, or a few longer ones. But a goal that defines what you want to get out of the sport is important, because it helps you avoid an aimless approach to your training. And unless your bar for success is very low, you likely won't achieve your goals with an aimless approach. That leads us to...
2. Have a plan.
I start each season with a plan on what I want to do, and why I want to do it. For example, this year it's do an IM, because I want to take on the challenge of racing the iconic triathlon distance. Last year the plan was to race longer (two 1/2-IMs) in order to get more experience in longer races. Once you've decided on your plan, you can tailor your training to that purpose. And with a purpose-driven plan, you may find yourself able to reevaluate how you measure success, too!
3. Be consistent.
Once you've got a plan in place, it's time to execute it. Consistency in executing your plan is one of the most important keys to improving and meeting your goals. Your body improves through many small adaptations and progressions, not through huge leaps as the result of a single workout or two. And consistency will yield habit -- habit that may keep you active and healthy even if you're not racing.
Sunday, January 15, 2012
On (to) Wisconsin -- 33 weeks to go.
Last week was a good one. Nothing huge in terms of miles or time, but every session felt good. Wrapped it up on Sunday morning with an 8-mile run. The plan was to pick up the pace over the last 20 minutes, finishing at around 10K pace.
I ran an out-and-back course, and as usual on a 32-degree winter morning, it seemed the wind was in my face no matter which direction I went. But with a long-sleeved shirt, vest, tights, hat and gloves, it was pretty tolerable.
Out to the turnaround in 35 minutes and change. Flip around and head back (wind in my face, of course). Pace picking up nicely. I felt smooth and pretty quick -- concentrate on a good forward lean and keep my core tucked in. With 20 minutes to go I kicked it in. Down a hill, across a busy highway and then a steady climb. Big breaths of cold air, and I can feel the sweat building up, even with the chilly air.
The turn for home and a mile to go. 10K pace should be about 7 minutes, so it was time to dig in and go. I was running harder than I had in quite a while -- time to put those base miles to work.
Done. Hit the watch. Back in 31 minutes and change. Last mile in 7:30 -- not too bad, considering a steep hill near the end -- and the wind WAS in my face.
Totals for the week:
Swim -- 7000 yards
Bike -- 49 miles
Run -- 18 miles
Core -- 60 minutes
Total time -- 8 hours, 40 minutes
I ran an out-and-back course, and as usual on a 32-degree winter morning, it seemed the wind was in my face no matter which direction I went. But with a long-sleeved shirt, vest, tights, hat and gloves, it was pretty tolerable.
Out to the turnaround in 35 minutes and change. Flip around and head back (wind in my face, of course). Pace picking up nicely. I felt smooth and pretty quick -- concentrate on a good forward lean and keep my core tucked in. With 20 minutes to go I kicked it in. Down a hill, across a busy highway and then a steady climb. Big breaths of cold air, and I can feel the sweat building up, even with the chilly air.
The turn for home and a mile to go. 10K pace should be about 7 minutes, so it was time to dig in and go. I was running harder than I had in quite a while -- time to put those base miles to work.
Done. Hit the watch. Back in 31 minutes and change. Last mile in 7:30 -- not too bad, considering a steep hill near the end -- and the wind WAS in my face.
Totals for the week:
Swim -- 7000 yards
Bike -- 49 miles
Run -- 18 miles
Core -- 60 minutes
Total time -- 8 hours, 40 minutes
Friday, January 06, 2012
35 Weeks to Ironman Wisconsin
I've put off doing an IM for some years. This will be my 8th season of competing in triathlon, and I've been pretty lucky along the way. I've stayed pretty much injury free, with the exception of knee surgery after my first season, and I've had some pretty good results along the way -- a 5:09 1/2-IM, got to race Boston, plus a smattering of AG awards.
So with my son Colin graduating from HS this year, it was time for me to pull the trigger and give the IM distance a shot. We'll see how well my 53-year old body will handle the training and racing, but I'm feeling pretty confident at this point. My coach, Debi Bernardes, will have a good plan for me, and I've been getting in a good training rhythm over the last month or so. Need to work off a bit of weight, but I'm confident I can do it over the long haul.
I'll try to update how training is going every week, going forward, along with my usual race reports.
Ken
So with my son Colin graduating from HS this year, it was time for me to pull the trigger and give the IM distance a shot. We'll see how well my 53-year old body will handle the training and racing, but I'm feeling pretty confident at this point. My coach, Debi Bernardes, will have a good plan for me, and I've been getting in a good training rhythm over the last month or so. Need to work off a bit of weight, but I'm confident I can do it over the long haul.
I'll try to update how training is going every week, going forward, along with my usual race reports.
Ken
Monday, October 04, 2010
Giant Acorn International Tri (10/2/10)
Giant Acorn International was the end of the triathlon season for me in 2010, and I couldn't have asked for a better day to get out and race. Comfortable water temps, wetsuit legal, bluebird skies, light wind and sun. Add a fast course, a strong field, plus SetUp Event's usual competent management.
To top it off, a big contingent of C-ville athletes were on hand, complete with tent and post-race goodies. It made for a fun Saturday at Lake Anna.
I got to race early and snagged a sport near the end of my rack segment, got my gear laid out and hung out at the tent for a while, watching the transition area fill up with the usual assortment of contenders, newbies, and "just happy to be here" competitors. After liberal applications of Pam on my legs and wetsuit, I was ready to get started.
As usual, the gray hairs were near the back. Wave 6, in fact. The swim started in-water, then followed a triangular course with a long middle segment before we turned for home and T1. I felt smooth throughout the swim, and sighted pretty well -- easy because of all the people in front of me. Got a nice kick in the face from a red cap on the last leg, but otherwise no big issues.
Swim -- 28:54, 5/28 AG
I was determined to blast my transitions today, and I went hard through T1. The wetsuit came off quickly, and it was glasses/helmet on, grab the bike and go. It always surprises me how many people I see jogging or walking through transition -- I know I can't afford to give up any chance to make up time!
T1 -- 1:45, 1/28 AG
The bike started with a long run over the grass then a run up a hill on some pitted asphalt to the mount line. I was running barefoot, but it didn't seem to bother me any. I got on the bike, keeping it in the small ring for the first minute or so while I got my feet into the shoes and my breathing under control.
I enjoyed the two-lap course, and felt very good on the bike. Knowing the course for the second lap was a real advantage, and I upped my average speed on the second lap. I had a couple of 40-somethings pass me, and then played tag with a 51-year old who caught me on the second lap. He was a bit stronger so I let him go, figuring I'd get him in T2. It was one of my better bike efforts, but I've got to hit the bike harder this upcoming year if I want to be competitive (so look for me bringing up the rear on the Saturday rides in the future.)
Bike -- 1:08:32 (21.72 mph), 6/28 AG.
A flying dismount got me a few kudos from the crowd, then I booked hard down the hill into T2. I slipped my shoes on, grabbed my gear and headed out, keeping an eye ahead for the guy who'd passed me on the bike.
T2 -- 1:31, 1/28 AG.
The run was also a two-loop course, and hillier than I'd anticipated. At the first turn-around, I saw my bike competitor, maybe 30 seconds back, so I had some good incentive to keep it going. The first two miles came in at around 7:45 pace, but I started to fade a bit in the third mile. Fortunately I got a second wind as the second lap began and started picking up speed. Barry Young, a fellow C-ville triathlete (and Masters winner) went flying by at one point, causing the guy I was passing to say "that dude is fast." I could only agree.
By the last mile I knew I'd given it a good effort and was putting on as strong a finish as I could manage, hoping no one would sneak up on me. No worries -- I had space on either side as I finished.
I felt great about the effort on the run -- I was completely cooked at the end. The time was a bit slower than I would have liked, but I'll chalk that up to the rough patch in the middle.
Run -- 48:21 (7:41/mi), 5/28 AG
Overall -- 2:29:02, 4/28 AG
I felt good about the race. I figured I'd need to get under 1:30 to have any chance to place in AG, but that wasn't quite good enough. But no regrets, I gave it the best effort I had that day. It's been a good season, and an eventful year. Time to try and raise the bar for next season.
Ken
To top it off, a big contingent of C-ville athletes were on hand, complete with tent and post-race goodies. It made for a fun Saturday at Lake Anna.
I got to race early and snagged a sport near the end of my rack segment, got my gear laid out and hung out at the tent for a while, watching the transition area fill up with the usual assortment of contenders, newbies, and "just happy to be here" competitors. After liberal applications of Pam on my legs and wetsuit, I was ready to get started.
As usual, the gray hairs were near the back. Wave 6, in fact. The swim started in-water, then followed a triangular course with a long middle segment before we turned for home and T1. I felt smooth throughout the swim, and sighted pretty well -- easy because of all the people in front of me. Got a nice kick in the face from a red cap on the last leg, but otherwise no big issues.
Swim -- 28:54, 5/28 AG
I was determined to blast my transitions today, and I went hard through T1. The wetsuit came off quickly, and it was glasses/helmet on, grab the bike and go. It always surprises me how many people I see jogging or walking through transition -- I know I can't afford to give up any chance to make up time!
T1 -- 1:45, 1/28 AG
The bike started with a long run over the grass then a run up a hill on some pitted asphalt to the mount line. I was running barefoot, but it didn't seem to bother me any. I got on the bike, keeping it in the small ring for the first minute or so while I got my feet into the shoes and my breathing under control.
I enjoyed the two-lap course, and felt very good on the bike. Knowing the course for the second lap was a real advantage, and I upped my average speed on the second lap. I had a couple of 40-somethings pass me, and then played tag with a 51-year old who caught me on the second lap. He was a bit stronger so I let him go, figuring I'd get him in T2. It was one of my better bike efforts, but I've got to hit the bike harder this upcoming year if I want to be competitive (so look for me bringing up the rear on the Saturday rides in the future.)
Bike -- 1:08:32 (21.72 mph), 6/28 AG.
A flying dismount got me a few kudos from the crowd, then I booked hard down the hill into T2. I slipped my shoes on, grabbed my gear and headed out, keeping an eye ahead for the guy who'd passed me on the bike.
T2 -- 1:31, 1/28 AG.
The run was also a two-loop course, and hillier than I'd anticipated. At the first turn-around, I saw my bike competitor, maybe 30 seconds back, so I had some good incentive to keep it going. The first two miles came in at around 7:45 pace, but I started to fade a bit in the third mile. Fortunately I got a second wind as the second lap began and started picking up speed. Barry Young, a fellow C-ville triathlete (and Masters winner) went flying by at one point, causing the guy I was passing to say "that dude is fast." I could only agree.
By the last mile I knew I'd given it a good effort and was putting on as strong a finish as I could manage, hoping no one would sneak up on me. No worries -- I had space on either side as I finished.
I felt great about the effort on the run -- I was completely cooked at the end. The time was a bit slower than I would have liked, but I'll chalk that up to the rough patch in the middle.
Run -- 48:21 (7:41/mi), 5/28 AG
Overall -- 2:29:02, 4/28 AG
I felt good about the race. I figured I'd need to get under 1:30 to have any chance to place in AG, but that wasn't quite good enough. But no regrets, I gave it the best effort I had that day. It's been a good season, and an eventful year. Time to try and raise the bar for next season.
Ken
Monday, September 28, 2009
Naylor's Beach Tri Race Report - 9/27/09
I went into the Naylor's Beach Triathlon with a pretty specific goal. While my triathlon racing had been pretty successful so far this year, I felt like I wasn't quite performing up to my potential because of poor decision making and pacing. And with a 1/2-IM coming up, I wanted to improve that. Poor pacing in a sprint tri can be worked through, but in a 1/2-IM it could bite me pretty badly!
Heavy rain on Saturday kept me at home, rather than camping out at the race site, so the family staggered into the car at 5 AM on Sunday morning for the drive over. The rain continued intermittently, and when I got to the race it was coming down heavily again. I got my packet, hung out in the car, and finally slogged over to set up my transition area. Finally, 5 minutes before the first swim wave, the rain stopped, the sun came out, and a rainbow stretched across the river we'd be swimming in. The weather was great for the rest of the day.
I seeded myself at the front of my swim wave, and got off with no trouble. We were swimming in the Rappahanock River, which is wide, brackish, and tidal at the race site. Current was negligible at the start, but as I rounded the first turn and worked downstream, I found myself getting pushed strongly towards the left, and had to correct constantly. My swimming rhythm felt pretty good, so I told myself not to worry, it was the same for everybody. I managed to stay on course pretty well, sighting off the buoys and my fellow swimmers. As I turned the final buoy and headed in, I was pretty well satisfied -- the pace felt good, and I seemed to be pretty far up in the field. My watch gave me a split of 28:43.
T1 was a bit more of a thrash than I normally like -- not enough body glide on my legs and feet. But I got out in good shape and started off on the bike without much traffic around me. My mantra for the bike was "tempo." Paradoxically, my new tri bike has been a two-edged sword. I'm faster on the bike, but I'm also more tempted to go for broke and hurt my run leg. Today I'd keep the RPMs up, save my legs, and take what I got. The strategy felt pretty good as I was riding. I had a solid tempo going, but never put myself in the redzone. Nutrition went smoothly, with regular drinks from my aerobottle, and a GU at about the halfway point.
At about the halfway point of the ride we started hitting some fairly stiff head and cross winds, brought in by the changing weather. I kept to my mantra, downshifted to lower gears so I could keep my tempo up, and stayed patient. I came into the dismount with a stylish shoes-off flying dismount and went into T2 feeling good. The bike was unofficially around 1:16, for about a 20.5 average.
T2 went smoothly, and I was out on the run in no time. By now the sun was out and it was getting a bit warm. My plan was to split the run into three parts -- 2 miles getting into a groove, 2 miles picking it up, and surging to break up the last 2 miles for a strong finish. Holding it back a bit, I got into a good rhythm running and breathing at the start, and was encouraged to be picking off a lot of other runners. I popped two endurolyte tablets at the first water stop, then half a gel at the second, washing each down with water and pouring half the cup on my head.
After two miles I was averaging around 7:30/mile and felt good. Picking it up, I hit mile 4 at around a 7:15 pace, and then started surging to break up my pace and stay focused. By the time the finish line came into sight I'd caught a group of 30-something runners, but couldn't quite hold with them as they found some fresh legs for the final sprint. Still, I was ecstatic with the run -- 44:47, my first time ever under 45 in a triathlon 10K.
All in all, a very satisfying day. I beat last year's time by about a minute, on a day when most times were slower than last year. More importantly, I'd really had a consistent, solid effort all the way through. A good training program was at the heart of that, but I helped myself by smart decision making -- it was a valuable lesson!
PS -- Got second in my AG, and won a plaque and a tote bag.
Ken
Heavy rain on Saturday kept me at home, rather than camping out at the race site, so the family staggered into the car at 5 AM on Sunday morning for the drive over. The rain continued intermittently, and when I got to the race it was coming down heavily again. I got my packet, hung out in the car, and finally slogged over to set up my transition area. Finally, 5 minutes before the first swim wave, the rain stopped, the sun came out, and a rainbow stretched across the river we'd be swimming in. The weather was great for the rest of the day.
I seeded myself at the front of my swim wave, and got off with no trouble. We were swimming in the Rappahanock River, which is wide, brackish, and tidal at the race site. Current was negligible at the start, but as I rounded the first turn and worked downstream, I found myself getting pushed strongly towards the left, and had to correct constantly. My swimming rhythm felt pretty good, so I told myself not to worry, it was the same for everybody. I managed to stay on course pretty well, sighting off the buoys and my fellow swimmers. As I turned the final buoy and headed in, I was pretty well satisfied -- the pace felt good, and I seemed to be pretty far up in the field. My watch gave me a split of 28:43.
T1 was a bit more of a thrash than I normally like -- not enough body glide on my legs and feet. But I got out in good shape and started off on the bike without much traffic around me. My mantra for the bike was "tempo." Paradoxically, my new tri bike has been a two-edged sword. I'm faster on the bike, but I'm also more tempted to go for broke and hurt my run leg. Today I'd keep the RPMs up, save my legs, and take what I got. The strategy felt pretty good as I was riding. I had a solid tempo going, but never put myself in the redzone. Nutrition went smoothly, with regular drinks from my aerobottle, and a GU at about the halfway point.
At about the halfway point of the ride we started hitting some fairly stiff head and cross winds, brought in by the changing weather. I kept to my mantra, downshifted to lower gears so I could keep my tempo up, and stayed patient. I came into the dismount with a stylish shoes-off flying dismount and went into T2 feeling good. The bike was unofficially around 1:16, for about a 20.5 average.
T2 went smoothly, and I was out on the run in no time. By now the sun was out and it was getting a bit warm. My plan was to split the run into three parts -- 2 miles getting into a groove, 2 miles picking it up, and surging to break up the last 2 miles for a strong finish. Holding it back a bit, I got into a good rhythm running and breathing at the start, and was encouraged to be picking off a lot of other runners. I popped two endurolyte tablets at the first water stop, then half a gel at the second, washing each down with water and pouring half the cup on my head.
After two miles I was averaging around 7:30/mile and felt good. Picking it up, I hit mile 4 at around a 7:15 pace, and then started surging to break up my pace and stay focused. By the time the finish line came into sight I'd caught a group of 30-something runners, but couldn't quite hold with them as they found some fresh legs for the final sprint. Still, I was ecstatic with the run -- 44:47, my first time ever under 45 in a triathlon 10K.
All in all, a very satisfying day. I beat last year's time by about a minute, on a day when most times were slower than last year. More importantly, I'd really had a consistent, solid effort all the way through. A good training program was at the heart of that, but I helped myself by smart decision making -- it was a valuable lesson!
PS -- Got second in my AG, and won a plaque and a tote bag.
Ken
Tuesday, May 08, 2007
Big Ride
You've got to get the miles in if you're going to do endurance sports -- no way around it.
Sunday was my day to hit the road and go long -- a 4-hour ride with a short 20 minute brick run at the end. Early in the week the weather forecast looked superb -- temperatures in the 70s, sunny, but the reality when I woke up was a bit different. It was sunny, but in the upper 50s with winds in the 25-30 MPH range. But training called, and off I went.
My route was a simple out and back. I planned to go 2 hours out, then retrace my route. Unfortunately, my ride started into the teeth of the northwesterly wind. I knew that I'd be thankful it was at my back later on, but that was cold comfort as I struggled through the first 20 miles or so.
As the ride continued my direction shifted more easterly. The wind was still an issue, knocking me around a bit at times, but it wasn't as much as impediment as it had been. I kept grinding on through the Virginia countryside. The roads were smooth, little traveled, and passed through farm country and forest as I rolled along. Every 15 minutes my watch beeped to remind me to drink. The goal was one bottle of Infinit IM blend each hour, and I had plenty on me -- two bottles on the down tubes, and two stuffed into my jersey pockets.
As I reached the two hour mark, I was crossing Lake Anna, a large man-made reservoir. I rolled over long causeways, passing by fisherman bundled up against the unseasonably cool weather, casting away without a glance at me.
After 2:10 I stopped for a moment to have a chocolate GU and swap my empty bottles out. Just short of 35 miles, and time to head back. That's the beauty of an out-and-back ride -- no chance to bail out early -- once you've gone halfway you're committed.
I was able to catch a nice tailwind a few times on the return, and up my pace a bit coming back, counting the miles down with a sense of pride and not a little fatigue. Finally I rolled to a stop, 69 miles completed, the ride done. No rest for the weary (or the triathlete) however -- on go the running shoes and I'm off on a 20 minute run. Surprisingly, everything worked OK and I got into a nice rhythm almost immediately.
Finally it's done -- time to sit on the grass and collect myself. One 'o clock -- still time to get home and mow the grass.
Sunday was my day to hit the road and go long -- a 4-hour ride with a short 20 minute brick run at the end. Early in the week the weather forecast looked superb -- temperatures in the 70s, sunny, but the reality when I woke up was a bit different. It was sunny, but in the upper 50s with winds in the 25-30 MPH range. But training called, and off I went.
My route was a simple out and back. I planned to go 2 hours out, then retrace my route. Unfortunately, my ride started into the teeth of the northwesterly wind. I knew that I'd be thankful it was at my back later on, but that was cold comfort as I struggled through the first 20 miles or so.
As the ride continued my direction shifted more easterly. The wind was still an issue, knocking me around a bit at times, but it wasn't as much as impediment as it had been. I kept grinding on through the Virginia countryside. The roads were smooth, little traveled, and passed through farm country and forest as I rolled along. Every 15 minutes my watch beeped to remind me to drink. The goal was one bottle of Infinit IM blend each hour, and I had plenty on me -- two bottles on the down tubes, and two stuffed into my jersey pockets.
As I reached the two hour mark, I was crossing Lake Anna, a large man-made reservoir. I rolled over long causeways, passing by fisherman bundled up against the unseasonably cool weather, casting away without a glance at me.
After 2:10 I stopped for a moment to have a chocolate GU and swap my empty bottles out. Just short of 35 miles, and time to head back. That's the beauty of an out-and-back ride -- no chance to bail out early -- once you've gone halfway you're committed.
I was able to catch a nice tailwind a few times on the return, and up my pace a bit coming back, counting the miles down with a sense of pride and not a little fatigue. Finally I rolled to a stop, 69 miles completed, the ride done. No rest for the weary (or the triathlete) however -- on go the running shoes and I'm off on a 20 minute run. Surprisingly, everything worked OK and I got into a nice rhythm almost immediately.
Finally it's done -- time to sit on the grass and collect myself. One 'o clock -- still time to get home and mow the grass.
Tuesday, April 10, 2007
Sticking to it
Training the right way for a big event takes time and some dedication, and that requires a degree of "sticking to it" when the going gets tough. I've had a good plan to work with (obligatory shout out to Coach Debi), but I'm proud that I've stuck with it and kept up with the training.
Sunday was one of those days where it took a little bit extra, though.
On the schedule -- a 4 hour bike ride. Challenging enough for me, but throw in some nasty cold weather on Sunday morning (32 degrees with a 15-20 MPH west wind in the morning) and I was not looking at a fun day. Still, it was supposed to warm up to the high 40s, and the forecast was for sunny skies.
Despite layering as well as I could, I had some doubts right from the beginning of the ride. Almost immediately I had to head west, into the wind. I hunched down over the aerobars and did the best I could as I rode the country roads in the shadow of the Blue Ridge. The high hills and persistent clouds kept out what little sunshine did appear, and soon I was wishing for more climbs -- at least then I could generate a little heat.
Eventually I completed my first loop, 42 miles, and passed by my car. I almost stopped, since I had a thermos of coffee there, but I pressed on -- if I'd stopped I'm not sure I would have started again.
Another short loop of 18 miles and the ride was done. 60 miles, 4 hours. Not too bad, given the weather and the terrain (over 5000 feet of climbing total). I was stiff and cold, but I'd finished. My longest bike in over 5 years.
Home, shower, nap. Life is good.
Ken
See for yourself at my training log.
Sunday was one of those days where it took a little bit extra, though.
On the schedule -- a 4 hour bike ride. Challenging enough for me, but throw in some nasty cold weather on Sunday morning (32 degrees with a 15-20 MPH west wind in the morning) and I was not looking at a fun day. Still, it was supposed to warm up to the high 40s, and the forecast was for sunny skies.
Despite layering as well as I could, I had some doubts right from the beginning of the ride. Almost immediately I had to head west, into the wind. I hunched down over the aerobars and did the best I could as I rode the country roads in the shadow of the Blue Ridge. The high hills and persistent clouds kept out what little sunshine did appear, and soon I was wishing for more climbs -- at least then I could generate a little heat.
Eventually I completed my first loop, 42 miles, and passed by my car. I almost stopped, since I had a thermos of coffee there, but I pressed on -- if I'd stopped I'm not sure I would have started again.
Another short loop of 18 miles and the ride was done. 60 miles, 4 hours. Not too bad, given the weather and the terrain (over 5000 feet of climbing total). I was stiff and cold, but I'd finished. My longest bike in over 5 years.
Home, shower, nap. Life is good.
Ken
See for yourself at my training log.
Wednesday, April 04, 2007
Tackling the climbs and more
Here we are, into April, with Eagleman only about 2 months away. An amazing thought -- in about 60-odd days, I'll be setting out my gear, dealing with pre-race nerves, and focusing on the task at hand.
I'm proud to say that I'm way past any "I want to finish" thoughts. I'll finish -- no doubt about that. It's only a question of how well I'll race the event now. That feeling comes from the solid training I've gotten under my belt. Coach Debi's program has built me up so that I'm confident in my abilities, because I've done the work.
I've felt the training paying off over the last few weeks. I've done a lot of riding, much of it over familiar routes, and I can both feel and see my improvement on the bike. The climbs that used to wipe me out are now just steady efforts, and my average speeds have been increasing while requiring less effort.
My running has been very solid. I did the Charlottesville 10 Miler last weekend and came in at 1:16:48 -- 7:43 pace, good for 26 out 110 in my age group. I ran a good race, too -- an even effort throughout, with a negative split for the last 5 miles.
This month looks challenging, but doable. 12 miles running on Saturday, a 4 hour bike on Sunday, then another hard week before I get to taper a bit for my first tri of the season, the Kinetic Sprint. No predictions yet from me on that, but I'm optimistic that I'll have a good race.
The highlight of the month? Has to be on the last weekend, when I've got a triple brick day: 20 mile bike, 3 mile run, 20 mile bike, 3 mile run, 20 mile bike, 2 mile run. Should be loads of fun!
Ken
Keep up with my training log here!
I'm proud to say that I'm way past any "I want to finish" thoughts. I'll finish -- no doubt about that. It's only a question of how well I'll race the event now. That feeling comes from the solid training I've gotten under my belt. Coach Debi's program has built me up so that I'm confident in my abilities, because I've done the work.
I've felt the training paying off over the last few weeks. I've done a lot of riding, much of it over familiar routes, and I can both feel and see my improvement on the bike. The climbs that used to wipe me out are now just steady efforts, and my average speeds have been increasing while requiring less effort.
My running has been very solid. I did the Charlottesville 10 Miler last weekend and came in at 1:16:48 -- 7:43 pace, good for 26 out 110 in my age group. I ran a good race, too -- an even effort throughout, with a negative split for the last 5 miles.
This month looks challenging, but doable. 12 miles running on Saturday, a 4 hour bike on Sunday, then another hard week before I get to taper a bit for my first tri of the season, the Kinetic Sprint. No predictions yet from me on that, but I'm optimistic that I'll have a good race.
The highlight of the month? Has to be on the last weekend, when I've got a triple brick day: 20 mile bike, 3 mile run, 20 mile bike, 3 mile run, 20 mile bike, 2 mile run. Should be loads of fun!
Ken
Keep up with my training log here!
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