Rode 11.3 miles around Lake Monticello this morning in 36:56(18.4 mph). Great ride, lots of good short hills to keep the legs moving.
http://www.mapmyfitness.com/workout/712814327
31 August 2014
30 August 2014
Swim 140830
Swam ~2000 yards in Lake Monticello,
~350 yards warm up.
8x200 hard
~150 yards cool down
Great to get some open water swimming in. Plus it was no wet suit so it was great confidence builder.
~350 yards warm up.
8x200 hard
~150 yards cool down
Great to get some open water swimming in. Plus it was no wet suit so it was great confidence builder.
28 August 2014
Run 140828
First real run since the Boilermaker in July. 3.13 miles in 22:24 (7:09 pace) I ran the same route earlier this year at 6:51 pace. Heat was a factor but so was my lack of running lately.
http://www.mapmyfitness.com/workout/709293119
http://www.mapmyfitness.com/workout/709293119
26 August 2014
Swim 140826
Swam 1650 yards
Warm up:
1x50
1x200
Main
1x250
2x500
Cool Down
1x100
1x50
Shoulder is still giving me trouble from accident. Swim was at an easy pace and was just a test to see if my 70.3 is even an option.
Warm up:
1x50
1x200
Main
1x250
2x500
Cool Down
1x100
1x50
Shoulder is still giving me trouble from accident. Swim was at an easy pace and was just a test to see if my 70.3 is even an option.
17 August 2014
Top of the Delaware - 12 Seconds
Well in my first test back from my accident I figure I wouldn't push it and just the race as a warm up for Marshman and if healing goes well it would be good for Princeton 70.3. Well when all was said and done I finished in 2nd for my age group and 24th over all. Great results but I missed first place by 12 seconds and it is all I have been able to focus on since the race. Replaying little mistakes and second guessing if I could have pushed harder on the run. Losing by a minute or even half a minute is tough but I can move on from those. Losing by 12 seconds - 5 seconds/mile faster on the run or 1 second faster on the bike, or correcting 2 transition mistakes. Those opportunities are few and far between, will have to dig deeper next time.
Swim
The swim was a triangle swim in the Newark Reservoir, which is elevated from the area around it. I debated my wet suit as it was warm but I went with it. Glad I did, I had a great swim and felt good in the water. The exit was narrow and only one person at a time could get out. I pushed the last 50 yards to make sure I had a clear exit.
Due to the nature of how the reservoir was built it was a third of a mile run to the first transition. Most racers - including myself left a pair of shoes at the swim exit to make the run to the transition area. Here is were my first mistake cost me time. When stripping out of my wet suit, it caught on my ankle and after struggling for a few moments I realized when trying to pull it off I had caught my fingers in the timing chip strap. Once I only had the wet suit grabbed it came right off.
The run to transition was easy and fast, It was downhill so I pushed the pace hard and passed several people.
Bike
The transition to the bike was quick, no issues except as I exited transition I made my second mistake. I didn't have my bike in a straight line as I mounted and missed the turn onto the road. I had to break hard to avoid a barrier and then remount - losing a few as it turned out costly seconds.
The bike course was good, rolling hills and I was only passed by a hand full of racers and caught a few myself. This remains my weakest area and if I want to really get ready for Lake Placid I need to spend a lot of time on the bike.
Run
Transition to run was also smooth and coming out of the transition you immediately had to run up to third of a mile to the reservoir. I paced the uphill climb, both to make sure I had a strong run at the top and to help my legs transition from the bike. I paced a few people on the way up and then as I crested the top I accelerated to my race pace - or what felt like it. The run became a trail run shortly after reaching the top and I was catching some other runners. I couldn't see many people so mentally I don't think I pushed as hard as if I had somebody in sight. I did get stuck behind someone for a moment in the woods but they stepped aside once they realized I was there.
Coming out of the woods I could see others running around the top of the reservoir and I mistakenly thought the finish was half way around the top(I was thinking a 2 mile run not 2.6) I saw one racer out in front and began to close the distance. When I realized the course was longer I thought to my self I would try and catch them by the finish and I continued to close the gap. When I got close enough I could see he was my age group and I thought I had to catch him. But with a half mile to go the course had a switch back and as he turned he could see me and upped his pace. I stayed with him the rest of the run but couldn't get any closer. The uphill 100 yard climb to the finish was challenge but a great way to end the race.
Swim
The swim was a triangle swim in the Newark Reservoir, which is elevated from the area around it. I debated my wet suit as it was warm but I went with it. Glad I did, I had a great swim and felt good in the water. The exit was narrow and only one person at a time could get out. I pushed the last 50 yards to make sure I had a clear exit.
Due to the nature of how the reservoir was built it was a third of a mile run to the first transition. Most racers - including myself left a pair of shoes at the swim exit to make the run to the transition area. Here is were my first mistake cost me time. When stripping out of my wet suit, it caught on my ankle and after struggling for a few moments I realized when trying to pull it off I had caught my fingers in the timing chip strap. Once I only had the wet suit grabbed it came right off.
The run to transition was easy and fast, It was downhill so I pushed the pace hard and passed several people.
Bike
The transition to the bike was quick, no issues except as I exited transition I made my second mistake. I didn't have my bike in a straight line as I mounted and missed the turn onto the road. I had to break hard to avoid a barrier and then remount - losing a few as it turned out costly seconds.
The bike course was good, rolling hills and I was only passed by a hand full of racers and caught a few myself. This remains my weakest area and if I want to really get ready for Lake Placid I need to spend a lot of time on the bike.
Run
Transition to run was also smooth and coming out of the transition you immediately had to run up to third of a mile to the reservoir. I paced the uphill climb, both to make sure I had a strong run at the top and to help my legs transition from the bike. I paced a few people on the way up and then as I crested the top I accelerated to my race pace - or what felt like it. The run became a trail run shortly after reaching the top and I was catching some other runners. I couldn't see many people so mentally I don't think I pushed as hard as if I had somebody in sight. I did get stuck behind someone for a moment in the woods but they stepped aside once they realized I was there.
Coming out of the woods I could see others running around the top of the reservoir and I mistakenly thought the finish was half way around the top(I was thinking a 2 mile run not 2.6) I saw one racer out in front and began to close the distance. When I realized the course was longer I thought to my self I would try and catch them by the finish and I continued to close the gap. When I got close enough I could see he was my age group and I thought I had to catch him. But with a half mile to go the course had a switch back and as he turned he could see me and upped his pace. I stayed with him the rest of the run but couldn't get any closer. The uphill 100 yard climb to the finish was challenge but a great way to end the race.
14 August 2014
Bike 140814
Rode 10.28 miles in 41:48 (14.8mph) with John. Nice easy ride after my accident to stretch the legs.
http://www.mapmyfitness.com/workout/690403191
http://www.mapmyfitness.com/workout/690403191
Swim/Run
First day back after my accident. Took it very easy as my shoulder is not fully healed. I just wanted to see if the 'Top of Delaware' tri was an option this weekend. It is.
Swim
All Free
50/100/200/450/50 kick/100/50
The 450 was in 8:15, slower than I was but not bad considering the injury.
Run
1.5 easy miles
This was harder on the shoulder than the swim. All the little arm swings when you run started to make it sore.
Swim
All Free
50/100/200/450/50 kick/100/50
The 450 was in 8:15, slower than I was but not bad considering the injury.
Run
1.5 easy miles
This was harder on the shoulder than the swim. All the little arm swings when you run started to make it sore.
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