Pat O Escape The Cape Race Report
It's been a long journey back from zipline accident. See attached photo below. Long distance racing days are behind me now.
This was my first attempt at racing International distance post accident. Escape The Cape in Cape May NJ is a great venue that includes a swim start that begins with jumping off of the ferry a mile out in the bay.
*Swim - 24 minutes - conditions were difficult, current was favorable. Overall, satisfied with swim time.
T1 and T2 were efficient and fast.
Bike - 3rd overall fastest time in the field. Work works! Put in the time on the computrainer and it paid off. 23.2mph for 24 miles. Flat and technical course. Bike ran really well and I was comfortable throughout. 270 watts avg with little to no spiking of watts.
Run - 8:00 mile pace. Run speed is an issue now due to the fact that my leg/ankle can't handle a lot of running. Run included going up and down 4 sand dunes/running on the beach. Beautiful 5 mile run. Not the fastest in the field but not the slowest either! Felt strong on the run but was feeling fatigued the last two miles.
10th place overall, first in my age group. Thanks EN!!!
Comments
How does that foot feel after a good effort like that?
Smart move sticking with the short stuff. You;re a candidate for CompuTrainer Poster Boy. As to run volume - at the short distance, don;t let it worry you. I've got a friend who won the 55-59 AG @ USAT SC nationals a few years back, claiming he ran on average 8 miles a weeks in training.
Those screws and stuff ever coming out? How's the swelling?
Good morning Al. First surgery was in 11/2014, two large horizontal screws removed 4/15 and all hardware removed 2/16. Much better with the hardware out. Swelling is manageable. Thanks for the words of encouragement and great to hear it's possible to run fast with limited distance. Short intervals pretty much every run session!! Have a great season.
Patrick - I love your dedication. Great effort out there!