Short Course 17-23 June

Joe Hallatschek

Looks like we are starting to get some races in this summer and we can all stand to learn something from everyone. Everything from losing a chip in a wetsuit to going out too hard on the bike and having a sufferfest melt-down on the run.    Be sure to post stuff like your race report, stuff you learned, or that you smoked the course and had a way "Happy Time" out on the course!

Hope everyone is healthy and happy! Good luck to Kim this week in her 5K test!

 

Ralph Moore

OK, finally got my time for the charleston Sprint Race 2 yesterday. (I left before results were posted and there was a delayl getting them online)



Overall the race went pretty well. It was a C race and, as I mentioned before, I swam 3 mi in open water the day before so i wasn't expecting too much.

The start in waves by age group is kind of nice (except for the part where the first swimmers from the next wave got to shore with me).

Bike was not bad, I was doing the race with perceived effort only due to technical issues so my goal was to stick to my pace and not crump at the end. Steady overall, passed more than I was passed and enjoyed passing some back whe flew by me early in the bike.

Run was steady at about 8:20 for the 5K (zone 4 pace for me) which actually felt pretty good and left me something for the end.

Transitions were smoother and I have some new tricks to try thanks to some of our WSM's suggestions.

Also found out that EN member Jamie Fields will be doing the series so I look forward to meeting him in at race #3 in a couple of weeks.

Overall, a good experience but at 12th out of 18 in my age group so I have a long way to go before I wear EN colors at a race.



Supposed to rain for 3 days so I am going to go sneak in a run before the flood.

kimmydct

Ralph- Nice job! Executing the plan is a huge part of a successful race day, even a C race.

Scary ride in thunderstorms tonight. Wasn't expecting that so I didn't get in as much "work" as I wanted to. Plan was for 5 x 4' in between Z4-Z5. Here's what I got, besides soaked:

3:38 @ 1.024IF
3:25 @ 1.033IF
15' @ .90IF

Total ride about 45' (moving), 12.5mi @ .845IF.

Oh well, it is what it is. Just happy to not get struck by lightning!

atasic

Hello Gang!  Here we are, day 1, my second Monday, my first is Sunday as I leave for work. This time in "sunny" Columbus, OH, week of simulator training for work and a bit more steady and predictable training schedule. Last week, first after vacation was a very productive one, total 14.5 hrs with 3 super fast swims, 8hrs on the bike to include nearly 2hrs at FTP + some VO2max work, run all runs on target.

Tonight, SCM outdoor, very hot pool, GF Adv. Week 5 I think or so, swam per plan. When I am in a pinch for time, I just default to EN swims, to the point, short/sweet and fast. I was fading as I was overheating. Total 3000SCM in 52min.

WU 500sw/500pull

MS 4x200@3:30 came in 2:57 2:55 2:53 2:52 5x150@2;30 came in 2:09 2:12 2:21 2:17 2:14 

for SCY folks, conversion roughly, last 200s avg 1:17/100y......150s were all slower but first was about that pace

CD 200pull/ 4x50@1:00 kick on side with FINS

@Joe, I agree on posting race stuff. I will be hopefully racing July 21. 

@Kim, good dodging job, I got hailed on in Belgrade during my ride, it hurt, I went down twice in 5min, still carrying some road rash.

@Ralph, congrats on a very decent race. Steady is what I love and I think you sure hit it. 3mi OWS swim the day prior, wow, awesome!

Joe Hallatschek

@Ralph - so, not bad for a sprint tri after a 3mi swim. Was the swim an ocean swim or in a bay? That is quite an accomplishment! 12th is still good - I come in last on run races so just doing it is a matter of pride! Your run time at Z4 in the sprint tri shows you are on the right track!

@Aleksander - good swim splits! I do that for SCYs or when I am drafting off of someone like you!

Today was a solid day of bike with 15' of ON @Z5 broken into 3[5 X 1'(1')+1] with 3[3X1'(1')]@Z3 for 60' then a 4mi run @Z2. Now for some strength exercises and do some busy work before the Spurs game.

I actually don't care much for B'ball, but the entire city is going wild and it is cool rooting for the hometown team!

Ralph Moore

@ Joe - the swim was the Beaufort river swim. It is in the intercoastal waterway with a pretty good tidal flow. You just Jump in at one marina and swim 3 miles to the boat ramp. The good thing about swimming the day before is that I did not start out too fast on the sprint swim as I commonly do (I couldnt have if I tried) and I just kept a nice (slow) but steady pace.

@Aleksander What are you part shark? I wish I could swim like that.

@ Kim One day I am going to get a power meter and learn what all of those numbers mean. Good Stuff!

jfields74

I also raced in the Charleston Sprint Triathlon Series over this past weekend. This was my second race in the series and also an "A" race. I felt pretty good about the race and was confident I could best my first race time. Swim went as planned. I'm not a strong swimmer so I'm leaving some time there but will use the GF plan to help me with that. T1 was slightly quicker than the first race. Ride the bike in Z4 to come in right at 1 min faster. Now to the run. I felt really great after the bike during the first race. Expecting the same result for race 2, I started out in the same Z3 initially. I had some slight cramping in my calves but it cleared up after a few min. However, I could not shake a cramp in my right side. I gutted it out but could not reach my desired pace that I thought I should be at. Overall, a good race with positive results. Still a PB on this course and 1 min faster than the first race. Still room for improvement though.

I also got to meet EN member Brad Loescher from Pa. Look forward to meeting you Ralph at the next race.

kimmydct

Jamie- Nice job on the PB. Sometimes things like cramps get in the way of results but way to go gutting it out!

Didn't do a race for my 5k test. just ran 5k on my flat trail near home. My last 5k was 30:33 with some hilss, today was 29:10. I just wanted under 30' so I'm happy! My absolute best 5k was 28:08 in March but that had 2miles downhill so I don't even count that. I think I'll just use my trail from now on. And my wife road her bike with me while I ran so even better! Now for the ugly new training paces...

Bill McKinney

Hey everyone. Haven't been on in a few weeks, but I'm getting in a fair amount of biking and running. Made it into the pool twice. Would go again this Friday, but a buddy invited me to ride, so I'm doing that instead. I'm thinking 3 swims before my first race (week from Saturday) should be fine. It's only 400 yards, so how hard can it be? Good to see everyone having some good results!

Joe Hallatschek

Got in what has always been for me, the toughest swim workout of the 20 week plan in week #16. It was the dreaded 4 X 400m then 4 X 400m again! I broke it up with a 100m kick between sets and with the warmup, some sprints at the end and a cool down, got in 3800m. Although the target was t-3 then t-3, with only 30" rest, I did it on the 8' and came in around 6:45/400 for about a 1:41/100m average, which for me is t+1. Just didn't feel the desire to hammer since this is a hard workout - especially when the SCM pool I use is about 84 degrees.

Taking the day off tomorrow to rest for my sprint tri on Saturday. Thank goodness it is only a 500m swim. I don't know how Ralph put in a 3mi then a tri of any kind the next day!

@Bill - welcome back!

kimmydct

Joe- Yeah, 400s are ugly. Not short enough to do them hard and knock them off quick, but not long enough to zone out and just keep swimming.... Looking forward to hearing about your sprint.

Smaller group for the ride today, just 4 of us total. 29.5mi in 1:42. Overall .80IF. I threw in a few Z4 intervals since the rain cut my Tues. ride short. 5' @ .93IF and 6' @ .96IF.

time to get some cleaning/shopping done then maybe a little nap.

gamb

Sunday Run in the bag.. On some pretty tired legs. I can wait to run when they feel fresh again

3x800m @ 6:30 pace
2x1 mile @ 7:03 pace
finished up @ 7:45/mile

Now some stretching and rolling. Hope everyone is getting some speed in their legs.. Week 18 coming up for me

Joe Hallatschek

Race Report - actually, the events leading up the race are far more interesting.

So, on a last run to shake things out before my sprint on Saturday, I go out for a short run on Thursday morning. As I walked out to the end of my driveway, I stepped on a rock and rolled my ankle. Fell like a sack of potatoes from the second floor. So, after I get my wits together, I go inside and proceed to work on damage control. Ice, 2400mg of IB per day, RICE, and walking.

Tested the ankle on Friday for biking and swimming and it was sore, but okay. So, I figured that at this rate, I should be able to hobble through the run that included some trail. Continued the damage control and was able to gut it out on race day.

So, the race had a good swim, really good bike, and an old man shuffle for most of the run. I placed second in my AG and did well overall.

Lessons Learned - every training event is an opportunity to get injured. Focus at the task at hand. Damage Control - if done right, you can bounce back pretty quick with the basics of RICE and 2400mg of IB per day.

Ralph Moore

@Joe Rough luck on the fall but way to recover. Remember that that ankle will be weak for several weeks to a month and consider a lace-up ankle brace for runs that are not on flat surfaces to prevent reinjury. Also NICE swim!

@ Jamie Gambrell : nice pace!

@ Jamie Fields : nice improvement! Looking forward to the 7th.

@ Kim Good stuff on the 5K test. steady improvement is one of the goals.

Out of town this weekend so run only. 2 x 400 and 2 x 800 at Z5 pace on Sat for a total of 5 miles then 5k for pace work This AM before all day at my daughter's softball field each day. Tomorrow should be light at work so I am going to try and sneak out for a long bike...

kimmydct

Joe- Old man shuffle and you still got 2nd?? Your shuffle is prob faster than my Z5. Nice job and try to stay upright from now on, K?

Jamie G- Good work on tired legs!

Ralph- Multitasking @ softball is a good idea.