Thursday, July 22, 2010
Thursday, June 17, 2010
Thursday, May 27, 2010
Wednesday, May 26, 2010
Return of the PomerMan
Friday:
2:30 - meet and get mentally prepared for the next 24 hours. I’ll remind everyone this is a long couple of training days, so keep the pace under control. We raced this past Sunday and we’ll race each other again soon, but this weekend is about getting to the finish.
2:45 – 3:45 – run 7.6 miles in the sun (this could be my early downfall)
Route: http://www.gmap-pedometer.com/?r=3749921
This is an out-and-back type of route to the Battery. Lockwood will be in the sun, around the Battery should be in the shade. There is water on Lockwood after you go under the Connector, at mile 3 and at the Battery.
4:00 – 5:30 – bike 30 miles in Hampton Park
30 x 1 mile - not the most exciting of rides, but if we jump in a paceline we should be able to average 20 mph without too much trouble. It should also be somewhat safe.
5:40 – 6:30 – run 5.6 miles through Wagner Terrace, a loop of Hampton Park and then to the pool. This should be mostly shaded, water in the park.
Route: http://www.gmap-pedometer.com/?r=3749982 (Brian and Dean – you’re going to have to use your Armed Forces navigation skills to keep us on course)
6:30 – 7:45 – swim 2.4 miles at MLK, bring $2 to get in, if anyone has some pull at the pool maybe we can have a couple of lanes reserved. The pool closes at 8:00, so we need to be gone by then.
No set workout, but I’ll end up doing something like: 1000 and 15 x 200 with about half of it pull.
7:45 – 8:10 – run 2.9 miles back to my place
Route: http://www.gmap-pedometer.com/?r=3749999
Totals for Day 1: 2.4 miles swimming, 30 miles cycling, 16 miles running
Saturday:
7:00 – meet, whine about how sore we are, remind everyone to stay under control on the bike
7:05 – 8:00 – run 6.0 miles
Route: http://www.gmap-pedometer.com/?r=3750011
There is water at a small park on Ashley right before Calhoun if needed
8:10 – 12:20 – bike 82 miles
Route: http://www.gmap-pedometer.com/?r=3750030
From our house to the end of Bears Bluff and back is 75.2 miles. That leaves us 7 short, so I’m open to ideas to get in the extra distance. I’ll need to stop at least once for water. There’s a gas station at the intersection of Maybank and Main on the way back that should work. I won’t be able to make it much farther than that if I want to return to the Peninsula.
12:20 - 1:00 – 4.2 miles
Route – This can be the Wager Terrace to Hampton Park route we used to get to the pool, although I’d be just as happy doing a lap of the park, a lap inside on the fitness trail, another outside, another inside and then calling it a day.
Totals for Day 2 – 82 miles cycling, 10.2 miles running
24 Hour Totals – 2.4 miles swimming, 112 miles cycling, 26.2 miles running – Ironman
One more note – I’ll have my Garmin on, so when it says 26.2 miles of running, I’m done. The links I provided are pretty close, but I’m going to go with the Garmin if it says we’ve run farther.
2:30 - meet and get mentally prepared for the next 24 hours. I’ll remind everyone this is a long couple of training days, so keep the pace under control. We raced this past Sunday and we’ll race each other again soon, but this weekend is about getting to the finish.
2:45 – 3:45 – run 7.6 miles in the sun (this could be my early downfall)
Route: http://www.gmap-pedometer.com/
This is an out-and-back type of route to the Battery. Lockwood will be in the sun, around the Battery should be in the shade. There is water on Lockwood after you go under the Connector, at mile 3 and at the Battery.
4:00 – 5:30 – bike 30 miles in Hampton Park
30 x 1 mile - not the most exciting of rides, but if we jump in a paceline we should be able to average 20 mph without too much trouble. It should also be somewhat safe.
5:40 – 6:30 – run 5.6 miles through Wagner Terrace, a loop of Hampton Park and then to the pool. This should be mostly shaded, water in the park.
Route: http://www.gmap-pedometer.com/
6:30 – 7:45 – swim 2.4 miles at MLK, bring $2 to get in, if anyone has some pull at the pool maybe we can have a couple of lanes reserved. The pool closes at 8:00, so we need to be gone by then.
No set workout, but I’ll end up doing something like: 1000 and 15 x 200 with about half of it pull.
7:45 – 8:10 – run 2.9 miles back to my place
Route: http://www.gmap-pedometer.com/
Totals for Day 1: 2.4 miles swimming, 30 miles cycling, 16 miles running
Saturday:
7:00 – meet, whine about how sore we are, remind everyone to stay under control on the bike
7:05 – 8:00 – run 6.0 miles
Route: http://www.gmap-pedometer.com/
There is water at a small park on Ashley right before Calhoun if needed
8:10 – 12:20 – bike 82 miles
Route: http://www.gmap-pedometer.com/
From our house to the end of Bears Bluff and back is 75.2 miles. That leaves us 7 short, so I’m open to ideas to get in the extra distance. I’ll need to stop at least once for water. There’s a gas station at the intersection of Maybank and Main on the way back that should work. I won’t be able to make it much farther than that if I want to return to the Peninsula.
12:20 - 1:00 – 4.2 miles
Route – This can be the Wager Terrace to Hampton Park route we used to get to the pool, although I’d be just as happy doing a lap of the park, a lap inside on the fitness trail, another outside, another inside and then calling it a day.
Totals for Day 2 – 82 miles cycling, 10.2 miles running
24 Hour Totals – 2.4 miles swimming, 112 miles cycling, 26.2 miles running – Ironman
One more note – I’ll have my Garmin on, so when it says 26.2 miles of running, I’m done. The links I provided are pretty close, but I’m going to go with the Garmin if it says we’ve run farther.
Tuesday, August 18, 2009
Charleston Sprint Triathlon Series #4 – 8/16/09
Being somewhat self-absorbed, I’m continuing to update on races and what I’ve been doing in
Quick Update:
Last week I had the full Charlestonian experience: kayaking in the
Extended Race Report…and as promised, a few poetic elements are included:
A triathlon was raced Sunday,
Swam around a lake not a bay,
Bike went down
Heavy legs are a load,
Second place finish is okay.
Haiku:
Better swim this time
Faster transitions did help
Missed riding with George (explained later)
Sonnet:
Not going to happen this time around. While I don’t have a job, I do need to be a bit more productive with me time than composing complicated poor poetry!
Narrative:
Sunday’s event was the final race in the Charleston Sprint Series and it served as the series championship. There is a points system for the series and this one counted double, which didn’t impact me since I had only done one other race of the four. You need to complete three out of four to qualify. It was good to race two weeks ago, and after debriefing with my coach (Jessie) it was determined that I needed to swim, bike, run and transition faster. All in all, a solid strategy to drop time.
Pre-race:
Again, my entire warm up strategy was based around my bladder and the copious cups of water and coffee I consumed (a little alliteration for the English majors – copious cups coffee consumed) throughout the morning. I went for a short jog, a short spin and a longer swim. I looked for tires to change and people to help, but everyone seemed to be in good shape.
Swim:
I had a better idea of which legs to follow, which I accomplished through the first turn. At that point I lost the draft and finished the swim alone in third place in my wave. All of the swim times were faster this race, but I think I still swam stronger throughout. No kicks to the head and the goggles didn’t fog, so it was a fairly successful portion of the race.
T1:
Jessie commented last time that I needed to speed this part of my race up significantly. I left my shoes clipped to my bike so all I had to do was throw on my helmet, grab my bike and go. My transition time was faster, but…
Bike:
This was a bit slower than last race. I didn’t do an extensive comparison of participants’ times to see if everyone was slower, but I’m attributing this to never really getting my shoes on properly. While I saved time in transition I may have lost the same amount of time by fidgeting with my straps for the first have of the bike leg. I was passed by the same person as last race but I couldn’t keep up this time around. By the end of the bike I was in fourth place, 30 – 40 seconds off of the lead.
T2:
Again, one of my better parts of the race.
Run:
I started the run in fourth and I felt like I could run at least one person down in front of me, and I hoped to hold off the faster runners from behind. By the end of the first mile the eventual overall winner had opened up a larger gap and it didn’t look like he was coming back, but I picked off the fourth place finisher and I was closing in on second place. I continued to run steady, reminding myself to lean forward, relax my shoulders and to pretend that I’m a Kenyan-like runner (strong imagination). By the end of mile two I moved into second place, and this time I was able to hold off challengers from behind during the final out-and-back section to the finish line. Only one woman had a faster run split, but I beat her in the overall and she looked like a hardcore runner.
Post-race:
Overall I was happy with my race and feeling good about finishing on the podium (no, there really wasn’t a podium). I was able to pick up a few spots in the overall standings and my final time was faster than the previous race, which is always good. With that said, my good feelings were dashed when Jessie and I found out we missed riding bikes with George Hincapie, the namesake of our cat and our favorite pro cyclist. Apparently George was in town and did the Saturday group ride on John’s
Triathlon quotes worth repeating:
From our favorite
From an elite level Master’s competitor who will likely qualify for World’s this weekend, “There aren’t too many things I like to do more than eat.”
Results are posted here:
http://www.setupevents.com/index.cfm?fuseaction=event_detail&eventID=1351
Friday, August 14, 2009
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