10 Mile Bike

Rode 10 miles at work in 47:00. beautiful day.

7 Mile Bike

Rode 7 miles at work in 34:00 minutes.

5K Run

Ran the resovoiur. I wanted to do the extreme 5K in Hartford, but I got out of work too late.

Here were my times tonight:

Mile 1: 10:17
Mile 2: 10:36
Mile 3.1: 11:29

Total 32:23

1/2 mile Swim

Went to the pool and swam 36 laps straight. I need to get back in swimming shape for my upcoming triathlon.

7 Mile Bike

Road 7 miles in 33 minutes. Got bored.

Baby Carriage

Did a little trial run with the new baby running stroller -- a 2 mile run/walk. Went very well. I want to be a little careful that I don't change my running style too much and hurt myself. I will also have to test the hands free attachment.

5 Mile Bike

Did an easy 5 mile ride at work. Am somewhat tired today from yesterday's run.

Did another 5 later in the day.

6.5 Mile Run/Walk

I was thinking about running a 10K this morning to test my 5-1 run walk as a training for a half marathon in October. But I stayed up late watching the Olympics, ate a litle too much red meat and drank a beer, and then this morning, my daughter woke up at six and I was playing with her in bed and didn't feel like getting up and leaving her, plus it was hot out.

Anyway, I saved $25 bucks and the gas to go to the race. Instead I went to the resovoiur. It was hot, but much of the run is shaded. 73 degrees. 61% humidity.

I went the first 3.1 doing run/walk at a 5 minute to 1 minute ratio. I was running easy and not trying to set any kind of record.

Here's how it came out:

Mile 1: 10:50
Mile 2: 11:20
Mile 3.1: 11:57
3.1: 34:08 (11:00 pace)

I continued around the resovouir one more time, but switched my rin walk to a 3 minute run/2 minute walk:

? Unknow connecting distance: 2:38
Mile 1: 13:04
Mile 2: 13:13
Mile 3.1: 13:46
2nd 3.1K: 40:03 (12:56 pace)
Unknown connecting distance: 2:05

Total time 1:18:55
10K (time minus connecting times): 1:14:13
11:58 pace

***

Afterwards, I needed a two hour nap to recover.

5 K Run

Ran the resovoiur tonight. I was all excited to do an extreme 5K race by Hartford's riverfront, but then discovered it is not until next week.

I ran easy with a heart rate of 144 average on the last mile. My time was 33:00, including having to stop to give a lost biker directions.

20 Minute Run

After two days of rest, I finally went out and did an easy run. The Lobster Loop mashed me up. I felt like I was getting sick on Tuesday, but was recovered on Wednesday. I just did a twenty minute easy neighborhood run because I am uncertain about if I want to run a race later this week.

Canton Lobster Loop 5K

I ran in the Canton Lobster Loop 5K this morning. My goals were three-fold, beat my PR for the year of 29:27, beat my PR of 28:47, break 28:00 minutes. To do all three I would have to run a 9:00 pace.

In practice I have been able to hold this pace for 2 and a half miles, but with speed slipping steadily.

In the end today I failed all three coming in at 29:32. A 9:32 pace.

Here's how it went. It was much hotter than I anticipated at 8:30 in the morning Yahoo weather says 78 degrees with 45% humidity. It felt hotter in the sun. There were 400-500 people in the race.

I had read the first and third miles were fast with some hills on the 2nd mile. The opening gun caught me by surprise as there was no kind of countdown.

As always I felt short of breath at the start, and was bothered somewhat by a loose shoelace, as I had tied my car key to it and the double knot came out. The key was secure, but part of the lace kept whacking the ground.

I reached the first mile mark in 8:34. My first thought was great -- I'm well ahead of pace, but then I thought, maybe that's why I am so tired.

The second mile with its moderate climbs wore me even more as I noticed more and more people passing me. I hit the two mile mark in 18:30, and felt like I had little left. Approaching the top of the hill, I slowed briefly to walk to get water at the water station, but they just had a kid there pouring water from a Gatorade cooler and there was no way he was keeping up with the demand. The last mile I stopped and walked a couple times for thirty paces, but couldn't get any speed going when I started running. I had no finishing kick other than the last twenty-five yards.

My watch showed 29:24, but the official time had me eight seconds later, which is about how long it took me to set the watch after the gun went off.

They handed me a warm bottle of water at the finish, and I immediately sought the shade of a tree. I was very, very sweaty. I'm glad I wore a true running shirt today -- normally I wear cotton, but I decided I'm a racer now I can wear a running shirt.

After I drank the water I walked back to my car in the parking lot of a shopping center. I went into a bagel shop and felt very light-headed while standing in line. I was behind a guy talking forever to order a dozen bagels, and when I walked in all four tables were open and by the time he finished ordering there were families sitting in all of them. I drank half a Powerade just waiting there. I finally bought a bagel and another Powerade and then went out to the car, got in and turned the AC on.

I'm a little disappointed in my time. I could have pressed it more -- maybe, but I am not out to kill myself. There will be other races. Here are my excuses:

Too hot and humid compared to my training in the evenings.

Didn't eat anything for breakfast and had only a diet coke.

Still tired from triathlon or too rusty from not running since Tuesday triathlon.

Went out way too fast in first mile.

But overall I'm not that upset.

I ran instead of staying in bed. I learned some pacing lessons. I still have a goal to beat this year. Maybe in September or October when it is cooler.

Next Saturday I have a chance to do a 10K. If I do it, I will do it as a 5/1 run walk as a practice long run.

29:32 (9:31 pace)

311 out of 432.

Canton Lobster Loop Results

20 Minute Bike

Road twenty minutes at work just to get blood flowing to my legs. Went 4.35 miles.

1000 Yard Swim

Swam 1000 yards. I really need to swim more to keep my feel for the water. I think my next race i will just try to swim easy and powerfully like i do when i do the stroke count swim, trying to do a lap in as few strokes as possible (14-15).

My knees felt fine today, but I did not want to risk running in the 5K in Hartford tonight.

I admit I am thinking about doing Winding Trails again next Tuesday.

Rest Day

Rest day post-race. My knees started hurting this afternoon, which is typical for me the day after a long run.

Winding Trails Tri #9 Race Report

I felt crappy all day. I don't know whether it was lack of sleep, too much work, or drinking too much Coke and getting that phlegmy feeling in my throat. I did get a nap in the afternoon, but I did really think about not going.

But then, it came down to this:

Today is my birthday. I am 50 years old. How do I want to remember this day? And do I want it to signal how I will live the rest of my life?

I had to race.

I got there late. The transition area was very crowded, but I managed to lean my bike against a guard shack, only halfway in the woods. No place to lay out my stuff.

I paid my $15 fee, which is very reasonable, and was marked with the number 658. I thought 600 people, you've got to be kidding. It turned out they just assigned high numbers for some strange reason. There were 212 adults in the race and another 50 kids in a separate kids triathlon.

I went down to the water just as they were getting ready to start the swim. The course was a rectangle inside a roped in area. There were buoys in each of the far corners of the rectangle, with not a whole lot of space between the buoy and the rope. I was warned that this race was a slugfest.

I decided to swim as easy as I could. My goal was just to finish -- to get through the run without having to stop.

The water was clear with a sandy bottom. The race was extremely crowded. They did two waves. Men first. There was a lot of banging, but I didn't get hit too hard and I don't think I clubbed anyone. I swam somewhat of a diagonal into the first buoy instead of swimming straight with the bigger crowd. The way I got around the buoy was grabbing it and pulling myself around it. I didn't swim particularly well and got very tired. I did some breast stroke. I didn't feel my stroke kick in until maybe the last 50 yards of the 400 yard course. When I got out of the water, I felt sort of queasy, and burped a few times as I walked over the timing mat and then up to the transition area. I took my sweet time, putting my socks and sneakers on, and my helmet and gloves. I tried to out my googles on, but they were all fogged up, so I put them in my pocket instead. I took a drink of gatorade and then started off on the bike.

The bike went great. I got passed by only a couple people, even though I wasn't even trying to go too fast. I rode the whole way in the upright position, but I was flying. The course was only 7-8 miles, so it went quickly. It was a flat easy ride on shaded street and through farmland. I finished in 29:18.

My transition to running was quick. I just drank some gatorade, and was off. The run was on a trail and was hilly. I had to stop briefly to tie was shoe and then a couple minutes later, I stumbled on a tree root, and ended up doing a couple of three-sixtys. I scrapped my knee and was bleeding, but got quickly to my feet and kept on. The run was tough and I was very tired. It seemed to go forever, but I never had to stop to walk, so that was a success. I did get passed by quite a number of runners (at least 30, maybe more) and only passed one.

I didn't get the times until much later, so here they are.

Total: 1:10:59 145 out of 212 (27 out of 41 road bike division).

Swim: 8:13
Bike (includes transition) 29:18
Run: 33:28

So overall, I think I did great.

I can certainly improve my swimming. I need to get back in the pool as I have clearly lost some swim conditioning. I can be quicker in transition with a better set up. The bike I can concentrate on speed next time. And running, well, running I'll just need better conditioning.

Winding Trails #9 Triathlon Results

I went home and ate lobster, clams, corn and drank two Bud Lights with Lime.

Happy 50th Birthday to me.

2 Mile Run

Did an easy two mile run after work.

10 Mile Bike

Rode 10 miles in 45 minutes. The ride is getting pretty effortless. I really should try to go farther.

3 Mile run

Did my neighborhood 3 mile run. I always start out running like an old man, stiff and short of breath, but then after awhile I am running pretty well.

5 Mile Run

Went to the track and ran five miles using a run five minutes/walk one minute scheme. here's how it came out.

Lap 1: 2:21
Lap 2: 2:25
Lap 3: 2:40
Lap 4: 2:23
Lap 5: 2:38
Lap 6: 2:22
Lap 7: 2:23
Lap 8: 2:34
Lap 9: 2:27
Lap 10: 2:47
Lap 11: 2:28
Lap 12: 2:45
Lap 13: 2:36
Lap 14: 3:00
Lap 15: 2:37
Lap 16: 2:45
Lap 17: 2:53
Lap 18: 2:46
Lap 19: 2:46
Lap 20: 2:39

Now some laps because the run minute fell during the whole lap or part of the lap were longer. And it was clear I was slowing. Still I finished feeling not too beat up in a total pace well ahead of my 10k 10:45 pace. This is by far the fastest I have ever run at a distance over 4 miles, and I wasn't trying to run fast.

Total 52:23
Mile Pace: 10:27
Split 25:03 (10:01) pace
Split 27:20 (10:56) pace

Long Run History

I am going to try to keep this 5/1 scheme up, once a week, gradually adding miles, and hopefully this will get me in shape for a half-marathon in October.

***

I walked an additional mile 1/2 before and 1/2 after.

10 Mile Bike/900 Yard swim

Did a little better today. 10 miles in 45 minutes. I didn't go longer because I am hoping to either swim or run after work tonight.

Swam 900 yards.

Triathlon Sign Up

Well, I went and did it. I signed up for a sprint triathlon.

Saturday, September 6 at 7:00 AM.

Dave Parcell's Madison Triathlon

Same location as the Madison Mile Swim. The bike looks reasonably flat.

.5 Mile Swim/13 Mile Bike/3 Mile Run

I figure I needed the motivation. The race I did last year in Niantic, which is tomorrow sold out before I signed up and this race threatened to fill up too. The races I did last year at Terramuguss have been canceled so far due to road construction so I have been out of luck.

Maybe this will motivate me to do one of the Tuesday Night Triathlons in Farmington. My work schedule is shifting so I will have some Tuesday nights off.

I have also lined up some possible running races in the meantime:

August 14 - 5K in Hartford
August 23 - 10k in Granby
August 28 - Extreme 5K in Hartford

Not that I will do them all.

6.5 Miles

Rode 6.5 in 30 minutes. Got bored. Same old story.