| LeftRightRpt's profileLeftRightRepeatPhotosBlogLists |  Tools  Help |
|
LeftRightRepeatBecuase I've tried other patterns... August 24 Timberman 2009 |
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
In-race Nutrition Evaluation against goals: Perhaps an omen… 2:30 AM the night before the race… The batteries in one of our carbon dioxide detectors go low. It starts to beep, the dog starts to bark, I’m trudging downstairs to get a ladder from the garage to get the thing down. Of all nights! Fun Stay under 9’s  I started out with Natasha in the unsorted throngs from the time-waved entry corrals. We bobbed and weaved and passed and were passed by many as the field tried to spread out. I made a detour into the woods after a couple of miles and urged Nat to run on to her faster goal (she’d finish with a nice 3:45!) while I trudged along. Thos first few miles were kinda slow – coming through the 5k mark at 9:21 pace. As the crowd began to thin, I seemed to find the 9 min mile rhythm. Cruised through Framingham and the Wellesley screams and, by the half way point, was on-plan. Crossed 13.1 in 1:59:06 but knew that wasn’t going to last. No real pain – jus didn’t have the speed in my legs. I refocused on the primary goal, having fun, and began to high-five more kids, chat with more runners, and focus on just running steady. I got to the hills as we turned the corner at the fire station (mile 16) and could feel my pace dropping. I started walking the water stops to make sure I grabbed both a cup of water and a cup of Gatorade, mixed them, and tried to drink the whole thing. I was happy that, albeit slowly, I ran up every hill – no walking except the length of the water stop tables. I continued my slowing but steady pace down through Cleveland Circle and toward the ever-retreating Citgo sign. I was still running – just not so quick. I paused to greet my family just after mile 25 and knew I had it in the bag. 4:00 was well out the window but I was sure I could pull in under 4:15. I go under the final underpass and turn onto Hereford street and I start to feel the first twitches in my calves. I change up the stride a bit and keep them at bay. I make the final turn unto Boylston street and can see the finish line ahead. I’ve got more than 4 minutes to go the final 600 yards and I figure I can do this! And then… The knives to the calves strike – are you kidding me? Now? But it’s right there! I hobble a bit, break stride a few times, but manage to cross the line with 44 seconds to spare. It’s a victory!! Then the fun part of the race… 
Met up with friends (Monica(5:50), Mike(2:45), Adam(5:04), Cheryl, and Thor(3:02)) for a few 12oz carbo reloads. Now THAT is the way to finish a great day! | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Derry Prep 16-Miler 2009
Derry Prep 16-Miler
January 25, 2009
Fashion Report
Overdressed in polypro briefs, tights, long sleeve top,
fleece vest and club wind jacket. Should have gone with two shirts in lieu of
the vest. Hat, double gloves (reduced to single half way through), neck bandanna, and a pair of Adrenaline GTS 7’s.
Breakfast Report
Two packs of oatmeal, wheat bagel w/ margarine, and OJ. Medium DuDo's cup
of coffee en route. Banana before the start.
Result Summary
16 miles in 2:20:31 – 8:47 avg.
In-race Nutrition
Couple ounces of Gatorade at 3, 6, 9, and 12. One triberry Gu at 9. (You know it’s cold out
when you have to chew your Gu.)
Evaluation against goals:
I had two goals: have fun and stay under 9s’.
Fun
Yah, this a great race.
All the regulars are there. I saw club friends, friends from other
clubs, online friends, and homies. It was a blast! And out on the course, it
was warmer, sunnier, and less windy than expected. I stayed in control the whole way, and enjoyed
myself.
Stay under 9’s
This race is a bit crazy 'cuz the course has got some huge hills. Particularly because I'd spent the previous day skiing, I knew
I wouldn’t be able to hold steady on those but that remained the goal.
Mile 1-4 were nice and steady. The sun was out, there was a huge crowd, I
was running steady playing with the HRM. I was staying in the low 130’s and
still holding 8:45 or so on the gentle climbs.I thought I should slow down but things felt right and it was easy. Figured maybe if I banked a bit, I'd make up for it on the hills.
The first real climb is at about 4.5 and I managed to stay steady and mostly run up it. Felt good. Ditto the climb at 6. I was good most of the way up and was enjoying the sun.
The real fun starts about 9.5. You make a left turn and… Hello hill! I power-walked the steepest section and there was a guy running along side me who turns to me and says “WTF? You’re walking and gaining on me!” I used the same technique on the big hill at 11 – power walking the steepest parts. (My mantra was “we may all have to walk… but we don’t have to walk slow!)
Once over the big hill, I knew I had it in the bag. I gained a number of positions late as others faded. My last three miles were the fastest of the day at (8:24, 8:13, 8:05) and I still had some in the tank so… Victory!
Summary
This is a great race every time. It's well run, a challenging course, and draws a fun crowd. I'll go back!
Timberman 70.3 2008
August 17, 2008
1.2m/56m/13.1m
Fashion Report
Club tri-shorts and top, Promotion wetsuit in complimentary red.
A well-worn (and stinky from summer running) pair of Adrenaline GTS 8’s.
LIT visor.
Breakfast Report
Cup of coffee en route. Wheat bagel, OJ, and a cinnamon doughnut in Ellacoya parking lot. Banana and a
ClifBar one hour prior to start.
Result Summary
1.2 mile Swim: 42:59 (35:50/mile, 2:02/100y, 869/1530)
T1 – 3:34
56 mile Bike: 2:53:18 (19.4 mph avg, 490/1530)
T2 – 2:47
13.1 mile Run: 2:22:40 (10:54 min/mil, 1091/1492)
Total: 6:05:16 (91/142 M45-49, 869/1530)
In-race Nutrition
T1 - Bit of Gatorade.
Bike - 3+ bottles of Gatorade, 3 salt tabs half hour prior to finish, 1
Clifbar, 1 Gu.
T2 - Bit of Gatorade.
Run - Alternated water, Gatorade, and cola at aid stations, Maybe 6 salt tabs.
Evaluation against previously posted goals:
I had six goals: have fun and beat my time from last year in each of the five segments.
Fun
I most definitely had fun. The weather exceeded expectations; DW had a good
race on Saturday; the boys enjoyed the Timberkids race; we even snuck in a nice
meal or two and a bit of time relaxing on the beach! And I got to meet several
of my imaginary friends! Fun
accomplished.
Swim
2007: 47:44 (39:47/mile,
1265/1492)
2008: 42:59 (35:50/mile, 869/1530)
I started in the next to last wave, followed only by the relay teams and Clydesdales, so there was a lot of standing around before the race. Spent most of that standing in the water and sharing nervous stories with friends. When it came time for our wave I chipped in and found a spot mid-pack. Some guy doing His best Mel Gibson/William Wallace imitation lit off on a great speech about how we were going to get through the swim and start picking off the waves in front of us. And as we did, we’d “harass” them! We’d remind them to drop back and give us 20 seconds! And we’d be proud! Good fun.
The horn sounds and we’re off. I’m swum over a bit in the first 100 yards but then find a little space and a pair of feet to follow and find a rhythm. The course is out, across, and back and the waves aren’t too bad swimming into the wind on the out leg – though they increase as we near the first turn. Winnipesaukee has beautiful clear water and I’m in a rhythm and enjoying the scenery and just relaxing along. First turn and we’re now across the waves and, shortly, the first of the purple caps come by me. But they’re relay “specialists” and I’m catching a few of the blues from the wave in front of us as well and it’s all good. I work to the final corner and turn for the inbound leg with the apparently helping wind and I’m still feeling the rhythm and doing well. I took a few breaststrokes here and there to check position or clear some space but I felt comfortable and in my rhythm the whole way until…
When my hands hit sand I stood up and wham! Both calves cramp! OK, so I don’t kick a whole lot when swimming in a wetsuit – just try to keep my toes pointed. I guess they got tired of being pointed or something but I lost a good 45 seconds dancing around in two or three feet of water trying to get my calf cramps to stop! Even with that, I took almost 5 minutes off my swim time from last year and I’m quite pleased. Call this one nailed!
T1
2007: 4:06
2008: 3:34
Finally out of the water and wetsuit unzipped. I try to pull cap and goggles through the sleeve and wind up doing a ridiculous little dance as everything balls up and gets stuck. But I get it loose just before arriving at the strippers and flop. Two kids pull but not hard enough and one leg is stuck and my calf is cramping again! So I have to stand up, wetsuit on one ankle still, and hop around a bit to get that cleared. Suit’s finally off and the rest goes smooth. I apply socks, shoes, etc and make a good run out of the transition area. Even with the wetsuit debacle I cut 30 seconds off last year. Another goal bites the dust!
Bike
2007: 3:00:24 (18.6 mph avg,
708/1492)
2008: 2:53:18 (19.4 mph avg,
490/1530)
Calm, non-flying mount and into the bike. Spun a bit up the first hill to get things calmed down and then began to settle in. I dueled with two or three other riders for the first half of the race as we’d swap leads on various terrains. One guy was a youngster with a carbon bike and fancy wheels – he’d outpace me on the flats but I could satisfyingly easily out-climb him (which struck me as odd) and, with additional ballast, got more out of the downhills. The mood was light and I was joking with several riders. I met The Muffin Queen on the biggest hill as we were both cursing and cranking away in the lowest gears we had. I passed several other club riders or saw them coming the other way and wished them well. Didn’t really feel like I was pushing too hard but… In retrospect… Maybe did not sufficiently weenie the bike?
I grabbed Gatorade at each aid station and refilled my aerobottle – tried to keep drinking the whole way. There was a bit of a headwind for the return trip – but not horrible so it was just try to keep a steady pace. Had a blast on the big downhills where I seemed braver than many and kept it full out. Felt like a solid effort throughout but not like I was pushing the limits so I was pleased. Upped the cadence coming into T2, did a “standard” dismount, and clocked in at 19.4 avg. Another goal nailed.
T1
2007: 3:32
2008: 2:47
Did my best to run through but was held in a bit of traffic. Quick shoe change, add the visor, and let’s go! High five the family on the exit. Nailed!
Run
2007: 1:59:23 (9:07 min/mil,
713/1492)
2008: 2:22:40 (10:54 min/mil,
1091/1530)
I seemed quickly into my run rhythm but my quads felt strangely tight. (Could it be that I’d had only one ride that reached 50 miles in training?) I plug on and try to settle into a 9:00-9:30 pace that I thought I could reasonably hold. There’s amazing support on the run course – at just about every mile there’s water, Gatorade, cola, salty food, Gu, salt tabs, bands and either ice or a shower or, in one case, a pile of snow harvested from the local hockey rink. So I take advantage of all of these and plug on.
But the quads are still tight and they don’t seem to loosen. I spot my buddy Thor at mile 3 just before the first turnaround and get some words of encouragement and harassment from him. Not long after that, around mile 4, the first knife to the muscle stabs. Left quad. Zing! I try walking but that seems worse. I try some stretches and get back into the run. But that’s the start of the end. Shortly thereafter I come upon a clubmate who’s having similar issues with a hamstring. We both agree it’s too early for this stuff and push each other on – we’d leapfrog each other the rest of the race. By the first passing of the finish area, I’m walking a lot. One quad or the other keeps cramping and I can’t get them loose. I take more salt tabs and pretzels hoping they might help but by maybe mile 8 I know my day is done. I see Thor again at around 10 and he’s his usual upbeat self and offers challenges and encouragement but… It’s not gonna help. By 11, my calves have joined the fun and my legs are just big cramps. You know the cycle here: run, cramp, walk, repeat. I repeat for the rest of the race. I’m a mess at the final shoot and can’t even muster a show for the crowd. With fifty yards to go, I finally break into a painful jog that’s a bit slower than my walk. Maybe thirty yards from the finish, DS2 jumps out from behind the fences and he and I manage to jog it in – nice thrilling climax to an otherwise disappointing run. Missed this goal by a mile.
Everybody said it was hot – but I never felt overheated, just couldn’t keep the legs working. I think I had enough salt – just think that the lack of long training rides and runs meant that I needed to go even easier on the bike to be able to have a good run.
Summary
Overall, I was ten minutes slower than last year after being thirteen ahead at the start of the run. At that level, I was disappointed. But, I nailed five out of six goals and, the biggest one, having fun, I blew away.
As last year, the organization at this race was excellent! The weekend’s atmosphere is unmatched in New England triathlons. What a great time!
Massachusetts State Triathlon
Massachusetts State Triathlon
Dennison Lake, Baldwinsville, MAJuly 27, 2008
Equipment/Fashion Report
Club tri-shorts and belly-exposing top.
Complimentary red Promotion Wetsuit
Adrenaline GTS 8’s.
LIT visor.
2006 Felt S32.
Wheat bagel and a banana en route. Cookies ‘n Cream Clif Bar about an hour before race start.
0.9 mi Swim: 28:37
(31:48/mile, 1:48/100y, 83/166 Finishers + 3 DNF’s)
T1: 2:43
22.7m Bike: 1:06:42 (20.4 mph avg., 42/166)
T2: 2:20
6 Mile Run: 53:05 (8:51/mile, 116/166)
Total: 2:33:26 (78/166, 11/16 AG)
In-race Nutrition
Gatorade in T1 and T2, 1 bottle Gatorade on the bike, generic granola bar at about bike mile 10, water and Gatorade as available on the run.
Evaluation against previously posted goals:
I didn’t really have any goals. We’d returned from a week at Scout Camp the afternoon before the race and there may have been a beer or two consumed while floating in the pool and recovering later that day. I was racing mostly to get the participation points for TriFury in the USAT State Club Championship. The fact that it was the Championship made for a strong field that was further weeded out by the weather.
When I rolled over at 4:20 AM, ten minutes before the alarm was set to go off, there was a steady rain outside the window but I decided to press on. As I made the 60 mile drive to the event, flashes of lightening lit the sky and heavy downpours soaked the road causing my little car with bald tires to squirm and me to wonder what I was doing. But, as I approached the race venue, the rain begin to let up and had completely stopped by the time I got out of my car about 6:20. So… A dry race! (Well, except for puddles and wet roads.)
I got my race packet and set up in transition and then found myself with much time to kill. I chatted with clubmates and mostly stood around. A women near me announced to her friend “this guy is famous!” which, of course, caught my ear. Turns out she’s Kickrunners Multisport lurker and had seen my picture there! Fun. I chatted with her and others until it was time to head to the beach.
There were two races – the sprint and the “intermediate” – and the shorter race waves were going first. I chatted with a clubmate, Mary, as we waited for the waves to pass. Finally, it was Mary’s turn and she was off. The old men, in blue caps, were last and next.
I started in the middle of our smallish wave – maybe 40 or so swimmers. Many took off but I seemed to hold my own near mid pack and avoided major collisions. The water was warm and I quickly found my rhythm and stroked on. Not a third of the way in I came on the first of the green-capped swimmers from the previous wave and would pass several of them through the rest of the swim. I may not have been that fast, but I was quite pleased that I stayed in my stroke the entire distance. I maybe took one breaststroke at the first turn buoy as I’d run over a woman from the green wave and paused to apologize and move away from her. I swam until my hands hit sand and then was up and out. I was quite surprised and excited to see only 28 minutes on my watch as I stepped out! I was quite pleased with my 50th percentile swim!
T1 was a bit
weak. In my swim excitement, I’d unzipped but forgotten to begin pulling down
my wetsuit and I struggled getting it off. I sat on my bucket for the application
of socks and shoes and was finally off on the bike.
The bike course was two loops with this nasty hill at 5 and 15. It was this mile long grind that just wore people down – especially us heavier guys. The first time up, I was passed by one rider and quickly reeled him in just after the crest. The second time up, I was passed by two riders – and I took names - #428 and #290. I chased them both for the rest of the loop and caught 428 with less than a mile to go (though he killed me on the run!). 290 got away – rat bastard!! (Turns out he was a relay rider!) Other than that, I wasn’t passed and reeled in several from previous waves. I was actually surprised that my 20.4 mph average bike wasn’t better ranked – especially given that dang hill!! I guess it just illustrates the strength of the field!
T2 seemed OK – just changed shoes, grabbed my LIT visor, and was off. Could have been faster but, I was winding down.
The run was a
jog. The week layoff and lack of sleep was catching up and I just didn’t have
much. I looked for a steady pace and just ran it out easy. The
course was mostly flat – with a couple of squirrely turn-arounds where you
could check out the competition. I passed a few but was certainly passed by
more. I walked the water stops but ran (jogged) otherwise and managed a bit of
a push for the last half mile or so before diving for the finish line to the
applause of clubmates – thanks guys!!
So… I had fun.
Max Performance puts on a good race. I finished respectably amongst a strong
field (soundly MOP!) and, much to me surprise given that there were a lot of
strong racers out there, I even got some age
group points for the club!! And our
club successfully defended its title as USAT Division I State Champions!!! All
in all, a good day. But now I’m tired.
Hyannis Sprint I
Hyannis Sprint I, Craigsville Beach, Centerville, MA
June 14, 2008
Fashion Report
Club tri-shorts and belly-exposing top.
Promotion Wetsuit
Adrenaline GTS’s.
LIT visor.
Breakfast Report
Blueberry bagel en route.
Result Summary
¼ mi ocean Swim: 8:24 (33:36/mile, 330/754)
T1, 10m Bike, and T2: 32:11 (18.6 avg, 100/754)
3.6 Mile Run: 28:21 (7:52/mile, 227/754)
Total: 1:08:57 (162/754, 25/56 AG)
In-race Nutrition
Gatorade in T1 and T2, 1 TriBerry Gu about mile 7 on bike.
Evaluation against previously posted goals:
1. Have fun. Dust Neighbors.
This was a "C" race. A couple of guys from my neighborhood had decided they were going to do a triathlon this summer, picked this one, and booked a weekend on the Cape with their families. Seeing them practicing at the YMCA pool and around the neighborhood, I offered a few tips, talked them into some practice swims at the local pond, and so on. Then a few weeks before the race I decided it would be fun to buzz down and race with them! So...
I got to bed early the night before and then was awakened by Gator Girl snoring while watching TV with her eyes closed. Up at 3:00 AM and out the door at 3:21. By 3:45 AM I was on the Southeast Expressway in construction traffic. I’m sitting there in my car thinking “It’s quarter to four in the morning and I’m doing 10 mph on the highway. You kidding me??” The only thing that got worse was that I found a Dunkin’ Donuts with a “24hr Drive-Through” that was closed. Guess it wasn’t 24 hours in a row.
Arrived at the race course a bit after 5 and stumbled around, got my number and such, and set up. Made one stab at a mount with shoes already on my bike and totally hosed that. So I decided to go with no socks and a conventional shoes-on mount.
Found the two rookie neighbors, and their third buddy, and tried to offer some calming words then moseyed down to the shore for a quick dip. I was expecting water in the high 50’s and was braced for the shock. Instead, I think it was more like high 60’s and extremely calm. Wow. This ocean swim is nuthin’!!
After lots of announcements and such during which the sun is heating up, we’re finally getting going. 10 waves each 3 minutes apart. The rookies are in 7, I’m in 8. We’re off with 100 or so in our wave and I’m having trouble finding space – but I stay calm, eventually find some room, and settle into a rhythm. I stayed pretty steady, choked on some boat fumes, and drank fairly little ocean. The swim is out, across, and back and on the inward leg there seems to be a current helping so I try to pick it up and I’m in. I spot Rob, the stronger swimmer of the two Rookies, as we’re both on the swim run-out – so I know I’ve already reeled them in! ;)
Pretty quick transition and I’m off on the bike. Being in the eighth wave it’s a target-rich environment and I’m picking off scores. Nobody’s passed me until some chump on a Carbon P3 comes flying by – where’d he come from? Relay riders!! A couple more speedsters would fly by but for the most part, I’m the windshield and not the bug. Saw one poor woman who’d gone down on a sharp corner – hope she was OK. About ¾ of a mile out, as I’m cranking in on the finish, there’s a 200yard narrow lane of cones with no passing. I come flying into it at like 22 mph and… I’m behind a woman doing about 11. I consider passing her in the no-passing zone when I spot a course marshal giving me the evil eye. Man that was frustrating! I wind it back up for the last half mile and cruise in. I’d forgotten to reset my computer again but I know I was well over 20 for the bike.
Another reasonably quick transition and I’m out on the run. I grab a water at the run exit, dump it on my head, and feel the shark bite on the back of my neck from my wetsuit!! Hulo!! Leg’s seem to loosen up quick but the first mile is uphill and my ankles hurt. I’m passed by a few but pass many, many more and hold a steady pace before the last half mile and a downhill sprint. 20 yards of sand at the finish and it’s done!
It was fun throughout. I had a nice conversation or two and enjoyed myself. I was quite pleased with my top 50% swim (it’s a relative thing!), reasonably happy with my bike, but somewhat disappointed on the run.
Stood at the finish and waited for the rookies. I was satisfied that I’d dusted them well enough to still claim neighborhood triathlon bragging rights…
2008 NEW ENGLAND TRIATHLON TOUR
'Sprint I Triathlon'
============================
OVERALL INDIVIDUAL RESULTS
============================
POS DV/TO DIVIS NAME TIME
=== ===== ===== ==== =======
162 25/56 M4549 John 1:08:57
557 54/66 M4044 Mike 1:26:21
558 55/66 M4044 Rob 1:26:22
Well organized race, nice beach, good fun – I’d do it again!
|
|
