6 Mile Bike/ 2 Mile Run

Rode 6 miles easy at 10.4.

After work, I ran an easy 2 miles at the track in 20:00 with a heart rate of 142.

12 Mile Bike

Rode an easy 12 miles at work. 10.9 mph. My legs were getting tired toward the end. I have visions of one day going 100 miles at work, but I get so bored and with the route so flat there is not much coasting. I guess I need to just find ways to alter my speed more.

Rest Day

Wasn't able to fit in a workout today, which is okay as this week is sort of an off week following the triathlon season. Next week I must begin harder training.

1/4 Mile Swim

Swam 1/4 mile before swimming with the girls.

3 Mile run

Ran 3 miles in 28.23 at the track.

Rest Day

2nd rest day. Looking forward to tomorrow, getting back out there.

Race Results

They finally posted the final race results.

I came in 167th out of 204 with a time of 144.12.

My swim/run to transition was 13:37 (108th)
My transition/bike was 59.25 (164th)
My transition/run was 31:10 (161st)

Its a shame you can't get straight swim/bike/run times.

The cool thing is my transition/run time was better than my first 5K run time back in April even after swimming and biking.

Race Results

Post Race-Thoughts

Still waiting for the official results. They have posted preliminary results which just have the final time and don't credit the 2nd wave people with the 5 minutes wait. As currently listed I came in 170 out of 197 with a time of 1:49:12, but subtract 5 minutes and I may move up 10 spaces. They also haven't given the swim bike run breakdowns.

I did average 14 mph on the bike according to my speedometer -- a record for me.

Not once during the race (for the first time) did I think "Why am I doing this? I'll never do this again."

I didn't sleep well last night. I had the same problem I have had after some other races, a feeling of hyperexcitability -- my body probably working overtime on repair.

Since the race I have eaten the following: sausage mcGriddle, double whopper with fries, lamb steak with pasta, one beer, yogurt with peanut M&Ms, chili with barbcued potato chips. I may have another steak tonight.

No workout today as I feel very tired.

***

I have spend part of the morning looking at Olympic races for next year and for future year races - Half-Iron Men -- with the idea of finding races with easy bike courses. The two Ct Olympic races closest to my house and the closest half-iron man all have absolutely killer hills according to past participants. I may need to look out-of-state.

***

As far as future races this year, the only ones I can really see doing are 5Ks.

October 13 - Huck Finn 5K

November 10 - Freedom Run/Walk

November 22 - Manchester Road Race

The Manchester Race has been going on since 1927 and draws wild crowds of over 30,000. It is I think a 4.75 mile race. The problem is if I can work overtime on that day -- Thanksgiving -- I'll jump at that chance due to what works out to be triple pay.

***

My off season workouts will be focused on general conditioning.

1. Swimming - Improve stroke efficiency
2. Biking - Maybe get in some spinning classes, build leg strength, add miles in the saddle, get a road bike
3. Running - Work on endurance
4. Strength Training - Overall strength, plus restore some of the upper body bulk I have lost.

***

Next year goals

Olympic Triathlon
a couple 10ks
half marathon
half-century bike
1 mile open water swim
2.4 mile pool swim

***

And of course stay injury free

Lake Compounce Triathlon Race Report

I didn’t want to get out of bed this morning. While I kept waking up to eye the clock, each time, I reset the alarm later and later. I had already set my bike up in the rack and laid out my triathlon stuff so all I needed to do was shower, dress, grab a coke and a cliff bar and be on my way.

As I grew near the highway exit for the race, I kept seeing cars with bikes on them whip by me. Not a good sign.

It was a beautiful morning. The race was held at a closed to the public amusement park. The transition area was near the parking lot and the swim took place in the lake about .4 miles away. I decided to bring my socks, shoes and towel to the swim, and change when I got out of the water rather than running barefoot to the transition area. I knew this would hurt my swim time, which was measured on arrival at the transition area (swim plus run .4 mile time), but my plan this time was to pace myself with the goal and being able to run the entire run park without having to walk.

I was in the second of two waves (the second wave was for first timers and Clydesdales and Athenas). I was one of very few without a wet suit and was worried the water would be frigid, but it was quite pleasant. The course was a rectangular out past two buoys, turn right go past another buoy and then come in passing another buoy. I lined up wide to the right, which meant a bit of a longer swim, but an unimpeded one. I swam easy – the swim version of a jog, and had no contact with any other swimmer until the final turn in where I got into some good bumping. I enjoyed the swim. I didn’t swim great, but I was just trying to go easy. The homestretch was looking right into the morning sun glaring off the lake, which was beautiful, but a little disorienting as far as being able to gage how far away the beach was.

I came out of the water and sat down to dry my feet and put my socks and sneakers on, and numerous people went running by me, so my swim time will be higher than many of the people I outswam, but that’s okay. Now sneakered I ran through the park, through the tunnel to the transition area, and there only had to put on my helmet, gloves and sunglasses, and take a quick swig of my HEET drink.

The bike had one steep hill coming out of transition, so I had to switch down to the first gear – I made it up it, and then only a brief twenty second period of being unable to switch back up to second gear.

Riding the course in advance helped a lot. I kept it in second gear and only rarely went up to the higher numbers on the right hand gear. More people passed me than I passed (including a couple mountain bikers), but I did pretty well, and even passed a few people. The roads were virtually free of traffic and I only had one point where I swore under my breath going up a small hill because I didn’t get to the lower right hand gear in time. Since it was a loping course with bike traffic on both sides of the road, I was able to see there were a fair number of people behind me so I didn’t have to worry about being last.

At the next transition, I racked my bike, grabbed a small water bottle and took off on the run. I made it the whole way without walking. I was passed by a few people, but I passed a few people too and even managed a good kick on the end.

As soon as I crossed the finish, they handed me a medal with a red ribbon to go around my neck and said you can stop running now. In the post race area they had water and more HEET drink, bananas, cookies sandwiches, etc. I chatted some with a friend from my triathlon class and another guy I know from the hospital before heading home because I am working this afternoon.

I felt very good after the race. I finally can say I did a complete triathlon without having to walk any and I wasn’t pathetic on the bike. I’m looking forward to to an off-season of training and racing again next year.

Triathlete.

***

They finally posted the final race results.

I came in 167th out of 204 with a time of 144.12.

My swim/run to transition was 13:37 (108th)
My transition/bike was 59.25 (164th)
My transition/run was 31:10 (161st)

Its a shame you can't get straight swim/bike/run times.

The cool thing is my transition/run time was better than my first 5K run time back in April even after swimming and biking.

Race Results

Rest Day

Rest day. I spent most of the day cleaning out the garage, lifiting lots of boxes, which probably wasn't too smart, but was the only time I had to do it.

Rest Day

Rest Day. Worn out from my ride the day before and needing rest for the race.

13 Mile Bike Course Ride

Rode the Lake Compounce course this morning doing the two laps. I did it in a little under an hour and averaged 13.2 mph. My speed was never less than 8 mph and I never had to grunt or swear aloud. I've decided to try to keep it in as a low a gear as possible and keep a higher cadence so as not to wear out my muscles. Afterwards I did a slow jog around the parking lot, running in a very old man way, but no back stiffness. My goal for the race will be to run without any walking.

Overall I think I could be in much better bike shape, hybrid aside. Lately I have only been doing 6 mile rides and I really should have been doing 14-16 mile rides so my legs don't get fatigued after 6. I am resigned to having the worst or among the worst bike times.

Course Maps

5K Run/ 1/4 Mile Swim

Ran the reservoir 5K course in 31:35. I ran to the official sign today. I did cross the false finish line in 29:00. The other day I crossed the false finish in 30:51. I put on a sprint at the end and raised my heart rate from 150 to 170.

The course is pretty much uphill for 2 miles and then a much steeper downhill.

I decided today that when I start running I run like an old man. I am also very short of breath initially. At the end I run more like a real runner.

Went to the pool later and got in a quick 1/4 mile swim. Sometimes when I am swimming I feel really slow, and then sometimes my stroke seems to just glide me along.

6 Mile Bike/6 Mile Bike

Feel better this morning. I did six easy miles on the bike in 11.8 mph. Looks like it may be warm on Sunday which will be nice.

Did an additional six in 11.2 this evening. My tires feel a little soft so maybe I can pick up some speed with that. Not many acorns out on the road today. I was trying to ride in a lower gear with a higher cadence. It was dark by the time I finished the last lap.

Rest Day

I spent the day teaching the same class over and over at a hospital during a skills session. When I got home at 5, I was beat. I started to get ready to run, but then decided not to push it. There is a fine line. Will the run rejuvenate or will it push me over the edge into sickness. I chose rest and hopefully if I get to bed soon and sleep well, I'll feel better tomorrow.

6 Mile Bike

Rode 6 miles at work. While it was sunny and clear, it was actually cool and windy. 60 degrees. I was slow. Did it in 10.7 mph.

I may ride more later when it warms up.

It did make me think about how to dress for the upcoming race. I will need to bring some warm clothes in case it is cool.

1/2 Month Totals

Swim - 4 Miles
Bike - 50 Miles
Run - 15 Miles

I'm a bit behind my goals for this month:

Swim - 6 Miles
Bike - 200
Run - 40

5K

Ran the 5K course at the reservoir this morning. It was rainy so I started off slow because I didn't warm up. I just ran easy and finished in what I thought was 30:51 as I crossed a white line that said finish, but then maybe a tenth of a mile later I saw a sign I had never seen before that said, end of 5K certified course, so I'm guessing I only ran 3 miles. My ending heart rate was 154. I was at 144 the only other time I checked about half way through.

Play Time

No formal workout today. I did play monster and basketball in the park with the girls.

Swim 3/4 mile/Run 5K

Went to the lake with some people from my class and swam half way across and back for a total of 3/4 mile, and then ran the 5K course.

I was swimming easy. The other three had wet suits and were either beating me or even with me -- not that we were racing, but I do think a wet suit might add some speed. Not that I need it too much. It would lift my legs up, which I think create some drag. I am going to try very hard to swim easy and not race in the upcoming triathlon -- even if I will lose a minute of two. I really want to try to not exhaust myself, and actually be able to run the entire 5K.

I also stopped at the bike shop and talked to a guy there about what I should do. he wants to set me up in the Spring with a $1300 bike -- he says that would be a better investment than buying an entry level road bike.

I don't know. I am tempted to pay the $50 for race tires for my hybrid and see if I can complete the Litchfield Olympic course with the hybrid. If I can, maybe I go another year with it. I don't know.

Rest Day

Was really beat the night before, so I took the day as a rest day instead of running. I also went to Boston later in the day so best to stay rested.

Go Big Papi!

Swim 1.25 Miles

Swam 1.25. Was only planning to go 1, but I felt strong and just banged out another .25. Ending heart rate was 88.

5 Mile Bike/2 Mile Run

Rode 5 miles at 13 mph, and then ran 2 miles at a 10:00 min/mile pace around the loop at work. The legs felt rubbery at first, but I was able to keep going.

Bike 4 Miles/Bike 10 Miles

Never got to ride yesterday. At work today I rode 4 miles, got a call, came back and rode 10. I was holding on to the 12.0 mph pace right up until the end when my legs started getting real tired, so I packed it in. My shirt was drenched with sweat -- more humid than I thought. But now I am freshly showered and ready for a wholesome lunch.

Lots more acorns on the ground.

The glasses also worked great -- I forgot I had them on.

Race Sign Up

Well, I signed up for the Lake Compounce Triathlon on September 23. I am a triathlete and triathletes run triathlons so there you go. I think my goal will be to pace myself enough that I can run the run portion. The bike is pretty flat. I fear the run from the swim to the transition area. But so what.

I stopped at the bike shop today to buy some biking glasses. I had a bug go in my eye the other day and I almost lost control, plus I have been hit in the face numerous times, once by a bee that fortunately didn't sting me that I don't want to take any chances. The owner said he could put racing tires on my bike for less than $50. I'm thinking about it as I am not looking forward to everyone passing me again. Maybe with racing tires, only half the people will pass me.

Its about 90 degrees and humid at work today. I waiting for the evening to hopefully get a chance to ride.

Run/Bike

Ran 2 very hilly miles near my house this morning before work, and then did an easy 5 mile bike ride when I got home.

I found out Bruce Springsteen is opening his concert tour here in town on Oct 2, but unfortuntely I am teaching a class out of town, and my inquiry whether I could get the date changed was shot down, so it is either catching the boss out of town or out of luck.

Swim 1 Mile

Swam 1/2 mile, did 1/4 mile of drills, then swam 1/4 mile.

I'm not having much luck doing the left sided breathing or the breath every three strokes. It's hard to break routine.

At the pool I also checked out the new exercise aquabikes and treadmill. I will have to buy water sneakers to get any kind of vigorous workout. They were pretty cool, you could use them to do upperbody workouts, such as dips, pushups, and tricep pushups, as well as water situps. I'm not certain how closely they will relate to regular biking.

5 Mile Run + 3 Mile Walk = 8 Miles

Traveled 8 Miles in 1:43:10

Walked 1 mile in 16:00
Ran 5 Miles in 52:51
(1 mile 9:35)
(2 Miles 19:35) (10:00)
( 3 Miles 30:00) (10:25)
(4 Miles 40:53) (10:53)
(5 Miles 52:51) (11:58)
Walked 1 mile in 18:09
Walked 1 mile in 16:10

My thought here is if I want to run walk the Hartford Half Marathon, I need to maintain a 13:00 mile pace. They will shut you down if you can't keep up. So here I am just under it as I need an 8 mile time of 1:44 to stay on the 13:00 mile pace.

My 7 mile pace was 12.14.

Later this week, I may try a 9 mile jaunt with the run/walk better broken up. Maybe as follows:

Walk one mile, run 2, walk one, run 2, walk one, run 2.

We'll see.

12 Mile Bike

12 miles in 60 minutes, maintaining a 5 minute mile pace the whole way. The problem with the loop is because it is for the most part so flat there is no coasting, no rest for the legs. I think the 5 minute mile is a good benchmark for future rides. I am going to try to up the milegage, but its hard because I get so bored.

Rest Day

I waited too long at work to ride today, and then got hit with a late call. The pool was closed after work and it was getting too dark to run when I got home, so today goes as a rest day.

8 Mile Bike/6 Mile Bike

Did 8 easy miles on the bike at work, hoping to do 12 or more, when I was interrupted by a call. I was averaging 11.9 mph. Beautiful day, but the loop ride is boring. I was entertaining myself by trying to run over acorns. There were three patches of acorns. Each time I went around I had to explode at least one acorn as well as sight an acorn for destruction on my next pass. Try doing that with a road bike.

I did another 6 miles later in the day before again getting interrupted by a call.

Swim 1 Mile

My legs/knees felt sort of dead today. I hope they are better tomorrow. 4 miles was probably pushing it since I had only run one mile since my Triathlon and even that was a walk/run episode. My last three mile run was August 20, ten days before.

I was a couch potato most of the day, and then finally made it over to the pool and swam 1 mile.

I did it as follows:

1X 450 yards

Repeat X 2:
1X 50 yards kick
1X 50 yards sprint (with emphasis on kick)
1X 50 yards pull

1 X 50 yards breath every third stroke
1 X 50 yards breath bilaterally
1 X 50 yards easy glide

1 X 900 yards

Monthly Report

August Highlights

2 Sprint Triathlons, including Niantic Bay goal race
Stayed Injury Free
Worked out regularly
Saw speed increase in 5K training

Assessment

Swimming- I am swimming well. I need to work on increasing both speed and endurance.

Biking- I just need more mileage

Running- I am making some speed progress, but endurance progress is slow.

Monthly Mileage

Swim - 2.5 Miles
Bike- 105 Miles
Run - 32.5 Miles

September Goals

Increase Mileage (6 miles swim, 200 miles - bike, 40 miles run)
Return to Weight Room

Possible Races (but not neccessary)

September 22 - Pattaconk Plunge
September 23 - Lake Compounce Triathlon
September 29 - South Park Inn - 5K