Swim 100922

Back in the pool today. Goal was to try and figure out flip turns.  I would say I partially succeeded in that I now know how close I need to be to the wall but I am still not getting in the right position after the flip.

2x50 Freestyle warm up
5x100 Freestyle
1x500 Freestyle
5x100 Freestyle
1 x 50 Breaststroke for cool down

I did flip turns at the deep end and by the last few 100's I was consistently getting the distance right. I am still sore from yesterday's lifting.

Crossfit Warmup

Now that my triathlon is over I am looking to start working Crossfit workouts back into my routine.  So the next two days in the gym will be getting back to the Crossfit movements and exercises.  My going forward plan is two days running, two days Crossfit style workouts, one swim, one bike.

This morning I did a one mile warm-up(6:53) and then did the following supersets of Crossfit exercises.

3 rounds of
10 Pullups
10 BP @ 145

3 rounds of 

10 DL @ 185

10 Preacher Curls Bar+60

3 rounds of 

10 OHS @ 45

10 DB Swings @ 40

.5 Mile Run (3:23)

Marshman Review

Finished the Marshman Triathlon in 1:07:57 and overall it was a good race.

After all of my swimming I only trimmed 10 seconds off my swim time (9:15).  I felt good about the swim until about 50 yards in. Between jostling for position and the typical nervousness I started to lose confidence and that impacted my ability to swim smooth.  I ended up doing the majority of the swim using the breast stroke. I feel like I have the endurance part down for the swim, but I need to work on confidence in the water.

My first transition(1:46) was better this year but still too slow, I made two mental mistakes when trying to rush and make up time lost in the swim.  The first was putting on my helmet before my shirt, the second was putting one of my socks on wrong and it wouldn't go over my heel.

The bike (42:12) overall was good, I felt good and the ride was smooth.  The only trouble was going over the last hill my bike bag came loose and started rubbing on the tire so I had to dismount to fix it.

The third transition(:33) was great, not much to say. and the run was also good.  I felt comfortable through the whole run and I felt my running recently helped with that.

I will also say it was great completing the race with my neighbor Jim, it always helps to have extra motivation. My biggest disappointment is that last year I stayed focused on Crossfit and did a few tri specific work outs.  This year I focused on tri workouts and only gained minimal time but lost muscle.  I will have to work on finding a good balance this winter.

Notes for my next triathlon:

• Wet suit is officially on the wish list before my next triathlon which will most likely be an Olympic distance one in the spring.
• Need a better bike bag, can't afford to lose 15-20 seconds over something dumb like that.
• Need to work on my first transition, so that I don't think so much
• Need to really focus on the bike.

Compare to last year 2009 Results

Marshman Done

Quick review:

Bad Swim
Ok Transitions
Run Bike felt ok.

1:07:57

More review later.

Marshman start

Racked and ready!

Last Workout before Tri

This was my last workout before the triathlon on Sunday.

Swim
2x50 yard warm up
500 yard swim(7:55 for 450)
50 yard sprint
2x50 yard cool down

Run
1 Mile (1:57/1:44/1:36/1:56)
I purposely wanted the first and last quarters to be around an 8 min pace.  The middle two were just to get a feel for a 7 min pace and a sub 7 min pace.

Bike 100915

Did two loops of my 4 mile hill course.  Felt good and my splits were 14:17 and 14:02.  On the second loop I had three hard stops so I feel I could have done even better.  This was the last real ride before the race on Sunday.

Run 100914

Ran 4 miles in 29:22 - 7:19 pace.  Felt good as a final run before Marshman.  I will probably to a very light broken brick workout before the race but this was the last full run.

Swim 100913

Final Swim before the race.  Took it easy and that was about all I could do for the first 500 yards.

Warm up
75 Freestyle
25 Breast

3x500 yards (~9:40) then rested until 11 min.
50 Hard Freestyle - :39

Cool Down
25 Freestyle
25 breast

Found out the guy in the lane next to me is doing the Marshman.  I had seen him in the pool all summer and didn't know until today that he was racing it.

2010 Adirondack Canoe Classic Day 3

Congrats to my dad on finishing his 9th 90 miler.  The "Splenda Glenda" crew finished in 14:16:44.  Congratulations to all that finished.  


Full results are here.


UPDATE: Here are photos from the second day thanks to Joanne Kennedy.