1500 Yard Swim

Swam, felt really good to be in the pool.

Thoughts on Running, Tris, Training, Etc

I have been trying to come to grips with my failure to really increase my speed and I have concluded it is a training issue. I have been running 3 miles at the same speed most every time I run. While I did two speed workouts this year, I hardly had a structured schedule. My goals for this year were too diffuse -- go long, go fast, do tris, swims, runs, etc.

On the other hand, a part of me thinks I just don't have the heart to really push in a race. I back off when I feel too much stress, other than for a slight kick at the end. I should be running a much faster 5K based on the speed I can show in shorter runs. It is about conditioning and heart.

I have two possible races coming up. On October 2 there is a 5K that is very flat -- on the runway of an old airport. I can use that as a test of letting myself go. I have only one more run between then and now unless I run on consecutive days. I might be able to set a PR if two things are true -- my last two races were due to humidity and poor pacing in one and just running a difficult very hilly 5K in the other.

The next race is October 11 -- the Hartford Marathon races. I really want to do the 1/2 marathon, but am resigned to doing it more as a complete the distance by walking and running at a leisurely pace. I suppose it will depend on how I do on October 2.

On the other hand, running the same 5K where I set my PR last year would be a true test of any progress. I could focus strictly on this race, training for it, including a speed workout or two in advance.

See, my dilemna, no clear plan.

I do know this -- next year I want to do more triathlons. I want to race more.

South Park 5K

Ran the South Park Inn 5K, which was a run up the hill and around the UCONN Health Center. I tried to pace myself going up. My first mile was in 10:00 on the dot. The next mile I was at 19:40, but I had little left for the last 1.1 and finished in 30:40 or something like that. I'm waiting for the official results. It was cool, but humid.

I'll write more later.

***

Final 30:38 (9:53 pace)

55 out of 79

Results

5K Run

Ran the resovouir nice and easy, untimed.

Lake Compounce Triathlon 9/21/2008

The Lake Compounce triathlon was only my second triathlon of the year. I did my Winding Trails in August on my 50th birthday. Last year—my first in triathlon – I did six; ending with Lake Compounce where for the first time I managed to complete the run with walking any. Despite my best intentions this year my training volume was down by a quarter due to a second job and my joyous new daughter born in January. I need to learn better how to take advantage of time to train earlier in the day as I found often something would come up to interfere with a planned evening training.

I wish I was more excited before a triathlon. I never find I am looking forward to it as I used to look forward to my softball games when I played in a competitive league. I have to force myself to get in my car and drive, knowing how bad I will feel later if I am still at home after the race would have been over.

This year driving to Bristol it seemed darker out and certainly chillier. I put bike in a rack in the transition area and went to get checked in. They passed out paper numbers this year and I couldn’t decide what shirt to pin them to. I wasn’t certain how warm it would be by the time I got on the bike. I had a summer running shirt, a cotton tee-shirt and a warm fall running shirt, which in the end is what I decided to pin the number to because I didn't want to freeze on the bike. Just as I did last year, I set a towel, my sneakers and a pair of running socks by the stairs to one of the rides near the lake so I could change into my sneakers without having to deal with a hectic, crowded transition area and then also so I wouldn’t have to run barefoot the quarter mile or so through the park from the lake to the transition area.

There was fog rising of the lake and the air was nippy, but the water was quite warm. The race director asked the elite swimmers to get in the front of the pack and then all told swimmers they were permitted to start waist deep. I’m not an elite swimmer, but I’m six-eight so that might have put me a good deal of distance ahead of anyone else to start. I took a position toward the front on the far right.

The swim went well. I swam very easy. Every time I looked up I was staring right ahead at a buoy. It seemed foggier on the way in – I couldn't see the beach until I was right on it. I came out of the water in a good time and then went over to where I had laid out my gear. Inexplicably, while I toweled my head and body off, I forgot to towel my feet and not only did I have a hard time getting my sox on, but my sneakers were soaked. Once they were tied, I ran at a measured pace to the transition area, already knowing I would have to change to some dry socks after the bike. Fortunately, I had another pair.

This year I finally got a road bike and what a difference it made. I am not a good rider at all, and while I was passed by quite a few people, including a couple mountain bike riders, I felt like for the most part I held my own, passing a few riders and never having to struggle on any of the modest inclines. I think I could go much faster than I do – I just have never quite overcome my fear of bikes and a bad accident I had when I was in first grade – going over the handlebars on my new Schwin Speedster. Since I got my road bike I have already been over the handle bars twice – once in a parking lot when I was trying out the bike and ran smack into a precisely cut foot wide wire ditch running the length of the lot and was unable to stop in time or failing that Evil-Knevil it and then once at a much slower speed when trying to turn a circle I slowly hit a curb and landed in the grass. I tried a couple times to get in the low position, but for some reason my bike would creak like it was breaking apart so I stopped trying that.

My transition was slow due to having to take my sneakers and wet socks off and then put dry ones, and then find my Gatorade in my bag, only to knock over my bike and two next to it. I was very slow on the run. My lower back was tight – a problem I had last year in my earlier races. But instead of walking and trying to stretch, I decide it was more important that I had just keep running at a pace I knew was slow. I attributed the tightness to the colder weather – last year it was much warmer. I made it though, and even managed a bit of a kick at the end with the crowd urging us on.

There were plenty of bagels left at the finish, as well as bananas and cold water. I got in line for the free massages, but after standing there for twenty minutes and the massager still working on the person who was there when I got in line, I left. The sun was out now and the warmth was starting to my back feel better.

Driving home, I felt really great. The sky seemed bluer than it was yesterday, the greenery of the Connecticut landscape brighter.

I was looking ahead to a day off with the family, roasting some chickens, watching some of the Red Sox game, and in the evening having a couple cold beers

***

Results

I came in 151 out of 187.

Swim/Run to transition 0:15:15 (85th)
Transition Bike 0:55:14 (144th)
Transition/Run 0:31:15 (165th)
Total 1:41:41



Surprisingly I lost almost 2 minutes in the swim.
I picked up five in the bike
and only lost 5 seconds in the run.

Here are some photos of the race: Smugmug

There are pictures of me on Page 3, 28 and 40.

3.25 Mile Run

Ran an easy untimed 3.25 at the track.

6.5 Mile Bike/3 Mile Run

Rode again today, same as yesterday only my butt didn't get sore.

Later, ran my 3 mile neighborhood course. It's getting so dark early I don't have time to do the reservoir after work.

6.5 Mile Bike/ 2 Mile Baby Carriage

Rode 6.5 Miles. My butt got sore. I haven't been riding much lately. It took me 30 minutes. I need to do one long ride before next Sunday.

Later did a 2 mile run walk with the baby carriage, which went very well. Zoey loves the bumps in the sidewalk.

2.5 Mile Run

3 days in a row. No workout. Bad. I just need to plan better. Twice I was on the way out the door to swim and run and something came up. In both cases if I had used my time better i would have gotten a workout in.

This morning I did my neighborhood run, but worked the first half mile to watm up because I felt stiff.

It does feel good to run.

I have a tri a week from Sunday so I need some riding swimming and running strong for the next several days to get back in tune.

3 Mile Run

Came home from work, had a little too eat and then took a nap, woke up, felt crappy. Finally made myself run and then I felt great afterwards. I just did my local hilly route.

1250 Yard Swim

Swam 1250 yards. Feeling better. Back in the swim!

5K Run

Ran the reservoir. I heeded the weather reports and didn't go down to the triathlon, but now I think I probably could have gone okay as the severe weather hasn't arrived.

The reservoir run was tough though. Humidity 88%. Temp 79 degrees. I was soaked. I ran a slow 34:30.

I admit to feeling a little discouraged by my training season so far. I've only done one triathlon and have made no significant speed gains in running. My volume is down over last year. I don't think i will be in shape to do the October 11 half marathon.

On the other hand, I am working two jobs and have a new baby daughter, so the fact I am out at all is good.

I did sign up yesterday for the Lake Compounce triathlon on September 21st.

***

I just found out they turned the tri into a run/bike/run so I didn't miss anything.

Baby carriage run/450 yard swim

Did a trial short run with the baby carriage. Went very well. Later I did a light swim just to keep the feel of the water.

I am signed up for a triathlon on Saturday, but will likely not go due to severe weather. I have less fear of swimming in a storm than I do of riding a bike or driving in one.

900 Yard Swim

Swam 1/2 mile, actually swam very well. No time, just nice and easy.