Short Course Week of July 21-27
Hi Team, Hope all is well.
Big week coming up for me. Wife and kids are out of town, officially start my IM plan, and race a sprint Sunday. Lots to do. Unfortunately going to miss the last sprint that I had scheduled on Aug 10th because I have to go and look for a house in NC. gonna have to go hard this weekend and see if I can't improve on my PR.
Granny is going to have to go in the shop for a tune up. I need to have my rolling stock in as good a shape as possible and I am not sure that the front wheel, headset, or bottom bracket have EVER been serviced (the bike is only 12 years old) so that might help a bit.
Have a great week and make sure that you post race reports to enhance the group knowledge base.
0
Comments
Today - (Sunday, 20 July) was my sprint triathlon (800m swim, 15mi bike, 5K run) rehearsal for AG Nationals.
Placed 3rd overall out of about 90 and had a good day! Swim - pushed at about 80% and came out third and was by myself the entire time. Could've sprinted and caught the lead two, but thought that was totally what I should not do! Bike - pulled it back a bit and Avp was 267. Didn't stop the timer and I have zeros averaged, so I didn't get what I wanted for power feedback! Came off the bike in first and was almost immediately passed on the run. The second guy passed me at the 2 mile mark. Don't have the official results, but the plan was validated!
Also - took me two weeks to get back from two weeks vacation. So, the early morning 45' runs on the treadmill and 30' pungee cord swims both worked well for basic fitness maintenance!
Need to get back in the groove and start my usual EN routine with posts and getting back into "Da Haus", sorry for being such a slacker!
@Joe that doesn't sound like a "slacker" performance to me. Nice Job. When I place in my age group, it has always been because I was the only one in my age group.
Great power numbers for the bike, What did your time for the 5K turn out to be?
Swim this AM, 4x 250 at race pace then 50 yd sprints! My new Favorite! NOT!
Now I just need to get through the 20 lb of fresh tomatoes that we picked Sat. Fresh Gazpacho, Salsa, Tomato pie, and tomato sandwiches on white bread with mayo and pimento cheese. Yeah Baby it is summer for sure.
Swim this PM.
Going to be interesting to see how it goes this weekend since I am racing my sprint as a "C" race and will have the full week training with no taper. Probably won't make much difference in my case.
Run - my 5K time was an average of about 9:30/mi. So, I'm thinking I won't melt so much if the heat index is below 90 when I go to USAT nationals. No threat to the likes of Jim Sumara, but those like him will still have to catch me!
Taper for a c-race - I would just take Sat off for a Sunday race, or Thursday off for a Sat and keep the Friday swim in both cases to swim drills for open water swimming. Racing tired brings the potential for injury.
Oh yeah - my Granny is 17yrs old this year. That Javelin can still rock when maintained! I took it off the trainer two years ago and still put in the fasted bike split in a sprint race!
Had a good race at the Door County Sprint Triathlon on Saturday. All the over 60’s were in swim wave 2 and we went off 3 min after wave 1. For the 400+ Meter swim, I was 1st overall out of the water and onto the bike course. As such, I was behind the lead-out vehicle with its yellow lights flashing – very cool. I hung onto my position until mile 9 - the turn-around point. Then the overall race winner flew by – I briefly sped up to keep his pace and found he was riding at 25+ mph. So, off he went. The run was just OK as I’m still feeling the negative effects of that pesky strained pirifomis muscle. Fortunately I had built a large enough lead in the swim and bike and hung on enough during the run (24:16) to still win my AG. To put this into perspective, I think this muscle issue is costing me about 30 sec per mile – that’s huge as its more than 1 ½ min for the 5K – should be around 23:15 +/-
This week I’ve locked myself in run jail until I can run without pain or the AG Nats the first week in Aug – whichever comes first.
@Joe I'm heavy into re-hab mode right now and I feel massaging (rolling pin, small tennis ball, etc.), stretching positions (Thanks to Jacklyn) and hip strengthening exercises are starting to pay off. Two weeks ago the pain was more prevalent and all but stopped me from running --- now it's more of a nuisance - still affecting the run, but not to the same degree.
@ Jim- glad to hear that your pain is getting better.
I've found with my IT band issue that my roller is worth it's weight in gold.
Well, it's time for me to pony up to the starting gait and see if all this blood, sweat and tears is going to amount to anything. Saturday is my first ever tri. Yep, you guessed it, i'm a wanna be. But not for much longer.
Got my bags are packed. My pony's shiny and ready to roll and my sneakers are clean. Wish me ninja like execution and a speedy transition. Thanks for everyone's help and guidance. I really appreciate it!
@ Cousin Ralph- I plan on it! Thanks.
@Jim, Sounds like you have a good rehab plan. Keep it up. still an impressive time even without a bum leg.
@Jacklyn - Go get -em girl. remember that no matter how you do on the first one, you will learn something that will make you better on the next one. My first Tri, I rode a steel frame Miyata with shifters on the down tube and a guy came over after the race and asked if he could pick up the bike because he had never seen one that old. I learned that I needed a new bike (but i did finish first in my AG).
2400 swim last night. seemed longer, enough said. Bike in the shop getting a tune up so running again this PM.
Since my race this weekend is a "C" race, I am probably going to do my regular long ride Sat and just see how it plays out. I am a MOP (up from BOP) finisher at this race anyway so it won't affect my chance at a podium.
@Jim - these are things I should do more of! For stretching - I guess it is the knee to opp shoulder while on back, I would guess. I brag that I know you - I told Jack Alexander from San Antonio (who will be at World's and nationals) that you are our EN speedster in his AG!
Looking forward to your race report!
Did a great effort on Sunday. Monday - put in the week #18 swim, slower, but no big deal. Yesterday - supposed to do 2 X 20' @Z4 and a 25' run. Ended up putting it in the small chain ring and spinning for the second 20' and felt tired enough to not do the run.
So, today with no run yesterday and a good night's sleep I was ready for that crazy 3 X (1200/400/200) @Z5 . Felt exhausted during my warm-up and just bagged it. Felt ok after work and got in the swim (2 X 500/2 X 300/2 X 200/1X 100) for 2500m total and felt tired, but ok.
Tomorrow - I will not do the scheduled bike workout and try the run again. My biking is really, really, good. My run is really, really, bad. So - until I feel rested and put in a good run workout, no biking. At three weeks out from AG Nat'ls, I figure it is better to be well rested and able to run well that continue to grind myself with hard biking so I can just shuffle on the run.
So, there you have it! Normally I throw this at RnP in the Micro, but I think they would've given me the wiki for "managing fatigue" and approved my plan anyway!
@ David Pettigrew- Are you going to be at Tri in the Grove Saturday? If you are I will try and find you. I would really like to meet you. Have a great week.
Ok guys! Thank you so much for your words of wisdom. I'm almost too excited to sleep. I'm trying to focus on being smooth. Keeping my excitement in check and being smart. No matter what happens I want to have fun. My Mom and Dad are driving 6 hours to watch me race. They never did that when I was in high school. Pretty awesome stuff.
The best part is that Saturday is also my 16th wedding anniversary! What a way to celebrate. I'm a lucky gal. Have a wonderful weekend all. For those who are racing' " Let's kick some butt!!!"
@Joe good to see you back in the SC haus!
@ Elizabeth- I am really liking OWS. It's so quite and easy compared to the pool. No chlorine! Thanks for the words of encouragement.
http://connect.garmin.com/modern/activity/548863764
Good morning! I finally get to say " I'm a triathelete!" I finished. My times were fair. Not blazing. My concerns about the run didn't really materialize. I did well for me. PR'd my 5k by almost 1 minute per mile. At sign up Brian, the race director, talked me into signing up for athena. I won the class. My times compared to 40-44 year olds put me 7th for my AG. Not to bad for a first time.
My real race report will come later in the week. Good luck to all those suffering in the rain today.
@Elizabeth - OWS too toasty in upstate NY? That might mean just over 70, right? Amazing that our lakes are at 84 now!
@Jim - I just planned my next two weeks leading up to Nationals! I fly on Thursday and only workout after I land is Friday OWS at the Harbor. How about you?
Today's run was just hard. Like Ralph, pretty hot here as well. 75 degrees and 91% humidity and my average paces for 3 X 1000 and 2 X 1mi barely broke 8'/mile. Hope things are better in Milwaukee!
@Ralph - i had a similar experience. I had a snapped nipple and had to update my chain and cassette this past Friday before my race. Congrats on the house too
This is my last week in the forum; today is my last day of Get Faster plan. i completed my last Oly yesterday - the Iron Abe in Springfield, IL.
My unofficial time was 2:58 - results have not been posted yet but my Garmin shows a a 3 min PR on the bike at 1:15. I will be out of town all week but will try to get my report posted soon.
Good luck and best wishes to everyone - on to training for my 1st HIM training plan for me.
@Joe, I posted a brief race update in this week's forum. tanked the swim but still did OK overall.
@Thomas, great race. Just because you are training for a HIM doesn't mean you can't hang here with us. I am on week 8 of the IM plan and I'm still here.
Canandaigua Lake clocked in at 79. We've had a bit of rain in the past 24 hours so I think the temp will be a bit lower the next time around, but Cdga Lake is always lovely swim
So glad to read you creamed your race despite that pesky pirifomis.
You guys are the best. THANK YOU!!!!