Training Log Archive: O Steve!In the 31 days ending Aug 31, 2013:
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Thursday Aug 29, 2013 #
Run 1:06:17 [3]
2 minutes on/ 2 minutes off......through east cedar trails and around LOI in the muggy heat with Kari....mild effort in the heat....putting in time....
Tuesday Aug 27, 2013 #
Mt Bike 1:28:00 [3]
with Kari on a brisk ride...just putting in time....
Sunday Aug 25, 2013 #
Mt Bike 1:24:40 [1]
another easy ride to aid recovery after last sundays race...still feeling stale....
twilight ride after a hot hot day.....greenway out and back to river and calhoun....
twilight ride after a hot hot day.....greenway out and back to river and calhoun....
Saturday Aug 24, 2013 #
Mt Bike 1:03:34 [3]
Hopkins loop in 60:00 or so....very slow, easy recovery ride....
Friday Aug 23, 2013 #
Mt Bike 1:01:01 [3]
brisk ride with Kari....over to the lakes, all 3, and back on the greenway..........
Thursday Aug 22, 2013 #
Run 1:07:52 [3]
easy mixed trail/road run over to wirth and back....still recovering....
Tuesday Aug 20, 2013 #
Mt Bike 1:26:39 [3]
easy ride of the target loop plus LOI....recovery
Sunday Aug 18, 2013 #
Swimming 15:16 [3]
weight:175.8lbs
Warning: This is long...
St Paul Sprint Triathlon 1/2 swim, 20K bike, 3 mile run...at 175 race weight...well prepped by interval training in all sports all summer....
Mike Pigg was my favorite. In the triathlon days of the 1980's there was the "big 4" and there was Pigg. The Big 4 of Dave Scott, Mark Allen, Scott Molina and Scott Tinley were unbeatable except when it came to Pigg. He eventually would take them all out. Mike Pigg won a gold medal at the 1991 World Triathlon Championship. He won 77 of 132 races between 1987 and 1995. He was a terror on the triathlon circuit known for his unrelenting training and his ability to race harder than any one else. And he loved to race. I remember in an interview that he claimed he would rather race someone hard for a close third place that cruise to an unchallenged first place finish. With most people I would asume that was a good interview sound bite....But with Mike Pigg, I believed it.....
Ironman Champion Chris McCormack said this of Pigg...."Mike Pigg is recognised as one of the toughest athletes ever. Here's what Macca said about Mike 'Mike Pigg, in my honest opinion, was the most hard-core racer the sport had ever seen. He was an absolute monster on the bike and had so much heart he was inspiring to watch. He was all heart and pushed himself so hard you could see it in his face. Actually I think Piggy won most of his races out of sheer heart, and is so often an athlete who is forgotten from this great era.'
...today he sells real estate...you can see him on you tube today promoting his services as a realtor...he never once mentions his epic triathlon history.....
I could have signed up for The Lake Marions Sprint Triathlon and I almost did, but I did not know who was going to show....but I knew that "PL" was doing the St Paul sprint. I beat him by 11 seconds in the New Bri Tri the first week in June basically by killing him in transitions. We have a history in the last few years of racing very close...within seconds at Big lake Graniteman also . We are Race Result Rivals...we have never met or talked but I bet he knows who I am. I finally decided I wanted to go where I knew I woulld get a good race...St Paul it is...I figured Mike Pigg would approve.
This race was my final exam for the season. My season long goal was to place top 3 in every triathlon this year and I was 5 for 5. So far so good, and with Kari and Sydney up north I had the luxury on prepping and concentrating on the Sunday race the entire weekend.
Once again, I was in the last heat on a day (M 50 and up) and it was going to warm up quickly after we took off. When the start signal came I dolphined 4 times and felt myself surge to the front of my wave. PL out swam me in June race but I was hoping to get out front and maybe get on his toes for a swim draft but I never saw anyone come around. Finally, before the turnraound buoy I think I saw someone from my wave slash to the buoy from the outside but admidst the splashing arm and bobbing heads of the earlier waves it was hard to tell. After a clean line and strong effort to the turnaround I concentrated on a firm stong pace and finessing swimming through the earlier waves without breaking any momenetum. I remember giving it everything I had and really pulling hard with my arms during the stroke. I knew every second would count today I couldnt waste any time. I had to be on it every second. On the back leg I took another good line with a very hard effort and before I knew it I was popping up on the beach and running to the timing mat. I chirped it at 15:16 on the likely longgish 1/2 mile swim. If figured I was 2nd out of the water in my heat and ran to T1 hoping to be smooth and get ot on the bike and away before PL....
St Paul Sprint Triathlon 1/2 swim, 20K bike, 3 mile run...at 175 race weight...well prepped by interval training in all sports all summer....
Mike Pigg was my favorite. In the triathlon days of the 1980's there was the "big 4" and there was Pigg. The Big 4 of Dave Scott, Mark Allen, Scott Molina and Scott Tinley were unbeatable except when it came to Pigg. He eventually would take them all out. Mike Pigg won a gold medal at the 1991 World Triathlon Championship. He won 77 of 132 races between 1987 and 1995. He was a terror on the triathlon circuit known for his unrelenting training and his ability to race harder than any one else. And he loved to race. I remember in an interview that he claimed he would rather race someone hard for a close third place that cruise to an unchallenged first place finish. With most people I would asume that was a good interview sound bite....But with Mike Pigg, I believed it.....
Ironman Champion Chris McCormack said this of Pigg...."Mike Pigg is recognised as one of the toughest athletes ever. Here's what Macca said about Mike 'Mike Pigg, in my honest opinion, was the most hard-core racer the sport had ever seen. He was an absolute monster on the bike and had so much heart he was inspiring to watch. He was all heart and pushed himself so hard you could see it in his face. Actually I think Piggy won most of his races out of sheer heart, and is so often an athlete who is forgotten from this great era.'
...today he sells real estate...you can see him on you tube today promoting his services as a realtor...he never once mentions his epic triathlon history.....
I could have signed up for The Lake Marions Sprint Triathlon and I almost did, but I did not know who was going to show....but I knew that "PL" was doing the St Paul sprint. I beat him by 11 seconds in the New Bri Tri the first week in June basically by killing him in transitions. We have a history in the last few years of racing very close...within seconds at Big lake Graniteman also . We are Race Result Rivals...we have never met or talked but I bet he knows who I am. I finally decided I wanted to go where I knew I woulld get a good race...St Paul it is...I figured Mike Pigg would approve.
This race was my final exam for the season. My season long goal was to place top 3 in every triathlon this year and I was 5 for 5. So far so good, and with Kari and Sydney up north I had the luxury on prepping and concentrating on the Sunday race the entire weekend.
Once again, I was in the last heat on a day (M 50 and up) and it was going to warm up quickly after we took off. When the start signal came I dolphined 4 times and felt myself surge to the front of my wave. PL out swam me in June race but I was hoping to get out front and maybe get on his toes for a swim draft but I never saw anyone come around. Finally, before the turnraound buoy I think I saw someone from my wave slash to the buoy from the outside but admidst the splashing arm and bobbing heads of the earlier waves it was hard to tell. After a clean line and strong effort to the turnaround I concentrated on a firm stong pace and finessing swimming through the earlier waves without breaking any momenetum. I remember giving it everything I had and really pulling hard with my arms during the stroke. I knew every second would count today I couldnt waste any time. I had to be on it every second. On the back leg I took another good line with a very hard effort and before I knew it I was popping up on the beach and running to the timing mat. I chirped it at 15:16 on the likely longgish 1/2 mile swim. If figured I was 2nd out of the water in my heat and ran to T1 hoping to be smooth and get ot on the bike and away before PL....
transitions 56 [3]
...good smooth "stomp out" to remove the websuit and clean helmet buckle/run out/flying mount...no bobbles, not a second wasted.
Triathlon Bike 33:38 [3]
Just as I was executing a flying mount on the bike I noticed he was right by my side....it was PL.....Damn!....
I needed to have a bit of a lead going into the bike but here he was...I knew he was going to out run me so I needed to out bike him now and get a decent lead before we got our shoes on but we usually match each other on the bik. I stood on my pedals to get up to speed and settled into the aero position. I was pushing hard but could see PL 15 yards in from of me starting to pull away. Damn!...I am pushing hard but he is gapping me. I remember thinking this is the most I could do and cant do anyore and I put my head down to ride as hard as I was capable as PL gapped me 100 meter up the road. At this point I figured all was lost with PL. I cant match his pace but I was still going to race as hard as possible. As I looked up I noticed PL was still within sight up the road and I began matching his pace. Hmmmm....maybe we will not ride away from me after all.
If you know Wheelock Parkway you know its like a moon scape. Pot holes and cracks litter every inch of the road producing a constant drum roll of shocks and thuds. Time trialing over this effectilevly takes a certain amount of denial. Over the years I have learned to "float" above it all and act like I am on a smooth road. I figure if you don't let it get to you, your competitors might and you can put time on them.
I look up and not only is PL still there it seems that I might have cut the gap just a bit. We are flying through the field. Just me and him and we past a constant parade of slower riders, mainly women who occupied the 3 waves in front of us. We head up a hill that is typically my weakness fully expecting him to stretch ot the rubber band again but he doesn't move away. Now can feel some hope creeping through me. My full on attack is starting to gain some traction. As we fly downhill I notice he is just a bit cautious as I am going for broke and I creep up just a bit more.
I carry no spare for Sprint races, no tools, no pump, no spares, no water, no bottle cage. My bike is stripped down to just the bare essentails. For sprints I have found that I can just tank up with fluids before the race and just go. trying to take a drink when you are running 90% of max seems futile. I was also without speedmometer, or heart rate monitor (it was broken) so all I had to do was concentrate on going as hard as possible. With nothing to check I focused on keeping my effort on the absolute edge.
The 180 degree turnaround through a parking lot at the far end of the bike is at the bottom of a bigger hill and I figuree I might be able to make up more ground there. I let it fly and we as come out of the turn I stand on my pedals and realize I am now only 10 yards back. Well hell!!, I might make a race of this yet and at the very least this is inspiring my best. As we continue through the field we hit another small hill and I notice some weakness, and I am feeling a bit stronger. Maybe he went out to fast on the first part and he cant sustain it, wishful thinking? who knows? but I now decide to put my head down and pass him back just before heading down the dangerous S curve down hill.
I pass him thinking "take that!!" and I drop the hammer. I know the Downhill S curve is coming up and I want to bury him by going hell bent for leather. I do put my hands on the drops and tuck my knees and lower my head to get as aero as possible as I am flying down the first right hander. I enter the final left hander like a sonic boom and quickly realize I might be carrying to much speed to make the curve but after a second or two of "yikes" I realize I am safe and through the turn and I immediately get aero carry the speed on the down hill run out. I am pushing the biggest gear I can on my disk wheel and after a few moments I realize I have put a pretty good gap on him now.
We had one more out and back to check positions and I took more chances on the turn leading to the last out and back section. After a straightaway I concentrated on carrying speed into the last 180 turn... braked hard, and stood on the pedals to get back up to speed. When I saw PL heading the other way on the road I figured I had gained about :15-20 on him I knew it wasnt really enough but it was something. I knew we would out run me :30-:45/mile if history holds. But regardless, I wasn't going to back down an inch and I wasnt giving up.
I glanced at my watch just before the dismount line and realized I had just laid down the fastest bike split ever for this course in 33:38....wow! I beat my split from 2009, 2010, 1012....averaging over 21.4 mph listed...but actually about 21.9 mph based on course map length
I needed to have a bit of a lead going into the bike but here he was...I knew he was going to out run me so I needed to out bike him now and get a decent lead before we got our shoes on but we usually match each other on the bik. I stood on my pedals to get up to speed and settled into the aero position. I was pushing hard but could see PL 15 yards in from of me starting to pull away. Damn!...I am pushing hard but he is gapping me. I remember thinking this is the most I could do and cant do anyore and I put my head down to ride as hard as I was capable as PL gapped me 100 meter up the road. At this point I figured all was lost with PL. I cant match his pace but I was still going to race as hard as possible. As I looked up I noticed PL was still within sight up the road and I began matching his pace. Hmmmm....maybe we will not ride away from me after all.
If you know Wheelock Parkway you know its like a moon scape. Pot holes and cracks litter every inch of the road producing a constant drum roll of shocks and thuds. Time trialing over this effectilevly takes a certain amount of denial. Over the years I have learned to "float" above it all and act like I am on a smooth road. I figure if you don't let it get to you, your competitors might and you can put time on them.
I look up and not only is PL still there it seems that I might have cut the gap just a bit. We are flying through the field. Just me and him and we past a constant parade of slower riders, mainly women who occupied the 3 waves in front of us. We head up a hill that is typically my weakness fully expecting him to stretch ot the rubber band again but he doesn't move away. Now can feel some hope creeping through me. My full on attack is starting to gain some traction. As we fly downhill I notice he is just a bit cautious as I am going for broke and I creep up just a bit more.
I carry no spare for Sprint races, no tools, no pump, no spares, no water, no bottle cage. My bike is stripped down to just the bare essentails. For sprints I have found that I can just tank up with fluids before the race and just go. trying to take a drink when you are running 90% of max seems futile. I was also without speedmometer, or heart rate monitor (it was broken) so all I had to do was concentrate on going as hard as possible. With nothing to check I focused on keeping my effort on the absolute edge.
The 180 degree turnaround through a parking lot at the far end of the bike is at the bottom of a bigger hill and I figuree I might be able to make up more ground there. I let it fly and we as come out of the turn I stand on my pedals and realize I am now only 10 yards back. Well hell!!, I might make a race of this yet and at the very least this is inspiring my best. As we continue through the field we hit another small hill and I notice some weakness, and I am feeling a bit stronger. Maybe he went out to fast on the first part and he cant sustain it, wishful thinking? who knows? but I now decide to put my head down and pass him back just before heading down the dangerous S curve down hill.
I pass him thinking "take that!!" and I drop the hammer. I know the Downhill S curve is coming up and I want to bury him by going hell bent for leather. I do put my hands on the drops and tuck my knees and lower my head to get as aero as possible as I am flying down the first right hander. I enter the final left hander like a sonic boom and quickly realize I might be carrying to much speed to make the curve but after a second or two of "yikes" I realize I am safe and through the turn and I immediately get aero carry the speed on the down hill run out. I am pushing the biggest gear I can on my disk wheel and after a few moments I realize I have put a pretty good gap on him now.
We had one more out and back to check positions and I took more chances on the turn leading to the last out and back section. After a straightaway I concentrated on carrying speed into the last 180 turn... braked hard, and stood on the pedals to get back up to speed. When I saw PL heading the other way on the road I figured I had gained about :15-20 on him I knew it wasnt really enough but it was something. I knew we would out run me :30-:45/mile if history holds. But regardless, I wasn't going to back down an inch and I wasnt giving up.
I glanced at my watch just before the dismount line and realized I had just laid down the fastest bike split ever for this course in 33:38....wow! I beat my split from 2009, 2010, 1012....averaging over 21.4 mph listed...but actually about 21.9 mph based on course map length
transitions 37 [3]
I entered the transition T2 with one thought:
"get gone!, and get gone fast!".....
I racked the bike, threw on my shoes, helmet off and gone....I left in a dead run faster than ever before hoping to leave PL to figure out where I went...I was clear and away and running for the age group win...
If PL wants it, he is going to have to come get it. I am not going to give it to him
"get gone!, and get gone fast!".....
I racked the bike, threw on my shoes, helmet off and gone....I left in a dead run faster than ever before hoping to leave PL to figure out where I went...I was clear and away and running for the age group win...
If PL wants it, he is going to have to come get it. I am not going to give it to him
Run 24:08 [3]
you just never know, right?...I mean I did the math in my head and figured I was likely :40-:50 ahead now after thinking all was lost early on in the bike....he going to out split me on the run. He always has. usually by 1:30 or so for 3 miles. But I am in first right now and he has to come take it....
I am going to run as hard as I can and see what happens....as I head up the first short steep hill I am passing people and I let my heart rate rise into my throat but I keep it up because a steep downhill is coming and I am going to run it like a crazy man. Usually on a steep downhill I just let it all go...this time I ran down with wild abondon to the point I almost lost control but straigtened it all out and continued.
I was desperate....I am thinking "this is redline...I am pushing the pace with everything I have" ther are no mile markers, no HR monitor, no gps, no feedback except what I am feeling but I know this everything I can do. 3 miles.
I was passing people but I would also occasionally get someone that would pass me and I would try and suck off their energy and pace as long a I could. Every time they came by and it was not PL it was a small victory. I glanced at my watch and I was 12:20 into the run and he hadn't showed up yet. And then I had another thought. "I should lift my pace now! and go all out now!...a sprint at the end wont help me if he catches me he will be running faster and I will be done...I need to stay away" As I headed down a slight downhill I was going as hard as I could to keep him away. 15 minutes into it and he had not arrived and I was wondering if I might pull this off. I glanced at my watch and it read 17:50 a little less than 7 minutes of pain to endure I figured...keep it up.
And then I heard the footsteps...and could hear them getting closer and they were creeping up on at a pace that PL was likely to run....and at just over 18 minutes with over a half mile to the finish line PL had arrived....
DAMN!!!!
He was momentarily sitting on my shoulder...and then he moved into the inside on the dirt path that ran parrallel to the run trail and moved up to my side to make the pass.
"OH Hell NO!!"....I am not going to go silently so I instictively pushed the pace beyond redline to match him and not allow the pass. I knew what I was doing could not last very long but I wanted him to think that if he wanted to pass me he was going to have to run even faster yet...there was a moment of about 5-10 seconds where I was running side by side denying him the pass and he gave up it up tucked back in behind me. Ha!...a small victory but when you are over a sustainable pace you have to yield...it cant last forever and I eased back slightly and he moved back to my side on my left.
I couldn't keep it up this time and he got a step and another step and the rubber band between us broke as he gapped me by 7 yards. I still refused and I mustered up another surge that did little to cut the distance and he moved out 20 yards in front. but even then I surged one more time thinking if I could get back up with him I might be able to out sprint him.
It was a pipe dream and I knew it as the surge only allowed me to keep the ever growing gap to stagnate a few seconds....moments later he was up the road and I had nothing left to offer. I saw him ahead cross the finish line 200 meters ahead and I envied him for being able to stop as I had 22 seconds of pain to endure running to the finish.
2nd place.
I glanced at my watch. I had just run 24:08 for 3 miles...a time that beat last year by :36 and my split from 2009 by :16....amazing result for me...
Overall time 1:14:33....2nd in Agr Group, 33rd of 273
Sometimes you look back at a race like this and wonder if you could have found :22 some where. I didn't. I dont think I could have found another second out there. This was my most perfect race of the season. I got beat by someone better on this day and in the process outperformed my best self of 5 years ago and likely 10 years ago....3rd place in our age group was 9 minutes back.
4 days later I am still thinking about it all....
met my season long goal of placing in all 6 Triathlons....1-1st, 3-2nds, 2-3rds...
As i walked away that day I imagined Mike Pigg walking up to shake my hand with a grin on his face saying "helluva race, right?" ....hell yeah it was a helluvarace....
I am going to run as hard as I can and see what happens....as I head up the first short steep hill I am passing people and I let my heart rate rise into my throat but I keep it up because a steep downhill is coming and I am going to run it like a crazy man. Usually on a steep downhill I just let it all go...this time I ran down with wild abondon to the point I almost lost control but straigtened it all out and continued.
I was desperate....I am thinking "this is redline...I am pushing the pace with everything I have" ther are no mile markers, no HR monitor, no gps, no feedback except what I am feeling but I know this everything I can do. 3 miles.
I was passing people but I would also occasionally get someone that would pass me and I would try and suck off their energy and pace as long a I could. Every time they came by and it was not PL it was a small victory. I glanced at my watch and I was 12:20 into the run and he hadn't showed up yet. And then I had another thought. "I should lift my pace now! and go all out now!...a sprint at the end wont help me if he catches me he will be running faster and I will be done...I need to stay away" As I headed down a slight downhill I was going as hard as I could to keep him away. 15 minutes into it and he had not arrived and I was wondering if I might pull this off. I glanced at my watch and it read 17:50 a little less than 7 minutes of pain to endure I figured...keep it up.
And then I heard the footsteps...and could hear them getting closer and they were creeping up on at a pace that PL was likely to run....and at just over 18 minutes with over a half mile to the finish line PL had arrived....
DAMN!!!!
He was momentarily sitting on my shoulder...and then he moved into the inside on the dirt path that ran parrallel to the run trail and moved up to my side to make the pass.
"OH Hell NO!!"....I am not going to go silently so I instictively pushed the pace beyond redline to match him and not allow the pass. I knew what I was doing could not last very long but I wanted him to think that if he wanted to pass me he was going to have to run even faster yet...there was a moment of about 5-10 seconds where I was running side by side denying him the pass and he gave up it up tucked back in behind me. Ha!...a small victory but when you are over a sustainable pace you have to yield...it cant last forever and I eased back slightly and he moved back to my side on my left.
I couldn't keep it up this time and he got a step and another step and the rubber band between us broke as he gapped me by 7 yards. I still refused and I mustered up another surge that did little to cut the distance and he moved out 20 yards in front. but even then I surged one more time thinking if I could get back up with him I might be able to out sprint him.
It was a pipe dream and I knew it as the surge only allowed me to keep the ever growing gap to stagnate a few seconds....moments later he was up the road and I had nothing left to offer. I saw him ahead cross the finish line 200 meters ahead and I envied him for being able to stop as I had 22 seconds of pain to endure running to the finish.
2nd place.
I glanced at my watch. I had just run 24:08 for 3 miles...a time that beat last year by :36 and my split from 2009 by :16....amazing result for me...
Overall time 1:14:33....2nd in Agr Group, 33rd of 273
Sometimes you look back at a race like this and wonder if you could have found :22 some where. I didn't. I dont think I could have found another second out there. This was my most perfect race of the season. I got beat by someone better on this day and in the process outperformed my best self of 5 years ago and likely 10 years ago....3rd place in our age group was 9 minutes back.
4 days later I am still thinking about it all....
met my season long goal of placing in all 6 Triathlons....1-1st, 3-2nds, 2-3rds...
As i walked away that day I imagined Mike Pigg walking up to shake my hand with a grin on his face saying "helluva race, right?" ....hell yeah it was a helluvarace....
Run 11:00 [3]
extended warm up to check close by hill and get my body ready...
Swimming 5:10 [3]
swim warm up....easy....
Mt Bike 36:58 [3]
easy post race ride to loosen the legs....
Saturday Aug 17, 2013 #
Triathlon Bike 25:12 [3]
testing the race wheels....3 x :30 surges and one of :60......everything feels ready to go.......
transitions 2:35 [3]
Run 12:43 [3]
run in the racing flats.....4 x :30 surges mostly on slight down hill to show my legs how fast they need to turnover tomorrow...
Mt Bike 24:03 [3]
trip to hardware store that proved to be fruitless....
Mt Bike 18:51 [3]
bike to uptown and back for an unlogged hour long walk....
Friday Aug 16, 2013 #
Swimming 30:52 [3]
a bit of speed and copious rest to insure I am sharp of Sundays race....
2x 100 w/17 rest (on 1:50) then rest 1:32 or so and repeat...6 sets of this...
times:
1:32/1:39
1:32/1:37
1:31/1:34
1:30/1:36
1:33/1:36
1:32/1:38
finished with a :41 50
2x 100 w/17 rest (on 1:50) then rest 1:32 or so and repeat...6 sets of this...
times:
1:32/1:39
1:32/1:37
1:31/1:34
1:30/1:36
1:33/1:36
1:32/1:38
finished with a :41 50
Triathlon Bike 46:35 [3]
easy ride around hopkins loop and a bit more....saving it for sunday...
Thursday Aug 15, 2013 #
Run 53:59 [3]
got up from a quick nap to run with Kari....good grief I was clunky and did not feel like running!.....so we both decided on 2 min run 2 min walk....years ago I would have scoffed at run/walking but I have found its a good way to get some time on your feet and get a run in when your legs just are not up for much of anything....went through the Kenwood neighborhood and SE side of LOI....
I am sure as I get older this will be one of my "go to" ways of getting a run in without stressing the legs to much...I was thinking "it's hard to believe that Sunday I will be running at red line for 3 miles in a triathlon on these same legs"...I got a few days to bring them back to life....
I am sure as I get older this will be one of my "go to" ways of getting a run in without stressing the legs to much...I was thinking "it's hard to believe that Sunday I will be running at red line for 3 miles in a triathlon on these same legs"...I got a few days to bring them back to life....
Tuesday Aug 13, 2013 #
Triathlon Bike 47:55 [3]
medium effort bike....to Sabo to new bridge curve and back....
trail running 42:53 [3]
Trail run with Kari at Wirth.....some hard efforts in there on the hills...
Monday Aug 12, 2013 #
Triathlon Bike 47:42 [3]
mild effort triathlon bike...
transitions 2:49 [3]
bike to run...
Run 12:48 [3]
mild effort run off the bike...
Saturday Aug 10, 2013 #
Swimming 1:15:55 [3]
Point to Lapointe, 2.1 mile open water swim....
Saw Ian and Lori walking to registration but did not see him again before the start...
Water temp is 62F...a little brisk but I have swum in 49F for a 1/2 mile in an event years ago in Lake suoperior so I am not really concerned. I go with a neoprene beanie and swim cap and it feels cool but I knew that swimming hard would take care of that.. I swam out to the first buoy for a warm up to also sight the course buoys...could not see them...made it back to the start line with 4 minutes to spare...
I decided to start in the thick of the field thnking that the crowd would create a good draft and I would get out quick.....we get the go signal and with 400 people surging it a rough start but not unexpected. I am getting bumped from all sides but I get a clean line to the firt buoy and tuck inside with no traffic...seemed like a good start even if it was rough...
Its spreading out now and I start sighting and...nothing.....I cant see any buoys and I cant see the finish. I swim hard...probably harder than I have ever swam at this distance. I keep sighting and....nothing....cant see any buoys cant see the finish...I try and look for the small hump on the treeline of the island that they told us to shoot to the right of, but is is so slight I cant really see it...
I take a few drafting opportunities but nothing really sustained but I am swimming a very firm pace but physically feeling good...I just dont have any confidence I am where I need to be....
I did not see any buoys the entire swim and with no ability to sight the finish or a solid treeline treeline target I settled for looking for splashing arms in the distance to determine my swim direction...a method I dont like but I was out of options...
We got a few rolling waves pushing us from behind that I tried to get a momentary surf from looking for any speed I could find.
I looked left and right of me and I still could not get a read if I was swimming a good line or not so I just kept up the effort.
Finally about 55 minutes into the swim I thought I could see the final orange buoy and swam hard and eventually got a good sight on the balloons that marked the finish that loomed at 10 oclock.
Pushing hard with a clear sight finally I thought I would be finishing soon but it was taking forever...looked at my watch I was at 65 minutes with some more work to do and after a bit more effort I looked and saw 1:09 with more to do.....finally I got to shore and ran up the shoot with a 1:15:55 knwoing that it was avery slow time and no chance of beating Ian....
found I am after a few minutes walking around the finish and realized he had crushed my dreams....
Looking back at the swim course I could see the entire remaining field swimming at a 90 degree angle from the proper straight line to the finish...I looked at Kari and asked "did everyone come in that way?!" and she stated that every one had swum to far south of the finish and had to curve back north to get to the finish....WEIRD...
Talking to Ian we had the same experience..didnt see the buoys the entire swim and both of us were pulled way south with the rest of the field...despite the calm day and no winds there must have been a current that pulled everyone way off line south on the straight line swim....in 28 years of open water swimming I had never experienced or seen something like this....I have swam 2.4 miles in open water in 1:10 for an Ironman Triathlon going fairly easy and today swam 2.1 miles in just uner 1:16. I must have swum an extra half mile or so out there due to the current...
In the end Ian and I swam the same course even if it was longish and he beat me soundly....and Lori H. finished well again in 1:31...(her mile a day training beats me and Ian)....
my answer to a rematch?....listen between :13-:16
http://www.youtube.com/watch?v=WNJqZI3hOdg
I raised Ians had in triumph....paid my debt....bought the drinks...and enjoyed a roof top with our crew in Bayfield....cant beat that!
Saw Ian and Lori walking to registration but did not see him again before the start...
Water temp is 62F...a little brisk but I have swum in 49F for a 1/2 mile in an event years ago in Lake suoperior so I am not really concerned. I go with a neoprene beanie and swim cap and it feels cool but I knew that swimming hard would take care of that.. I swam out to the first buoy for a warm up to also sight the course buoys...could not see them...made it back to the start line with 4 minutes to spare...
I decided to start in the thick of the field thnking that the crowd would create a good draft and I would get out quick.....we get the go signal and with 400 people surging it a rough start but not unexpected. I am getting bumped from all sides but I get a clean line to the firt buoy and tuck inside with no traffic...seemed like a good start even if it was rough...
Its spreading out now and I start sighting and...nothing.....I cant see any buoys and I cant see the finish. I swim hard...probably harder than I have ever swam at this distance. I keep sighting and....nothing....cant see any buoys cant see the finish...I try and look for the small hump on the treeline of the island that they told us to shoot to the right of, but is is so slight I cant really see it...
I take a few drafting opportunities but nothing really sustained but I am swimming a very firm pace but physically feeling good...I just dont have any confidence I am where I need to be....
I did not see any buoys the entire swim and with no ability to sight the finish or a solid treeline treeline target I settled for looking for splashing arms in the distance to determine my swim direction...a method I dont like but I was out of options...
We got a few rolling waves pushing us from behind that I tried to get a momentary surf from looking for any speed I could find.
I looked left and right of me and I still could not get a read if I was swimming a good line or not so I just kept up the effort.
Finally about 55 minutes into the swim I thought I could see the final orange buoy and swam hard and eventually got a good sight on the balloons that marked the finish that loomed at 10 oclock.
Pushing hard with a clear sight finally I thought I would be finishing soon but it was taking forever...looked at my watch I was at 65 minutes with some more work to do and after a bit more effort I looked and saw 1:09 with more to do.....finally I got to shore and ran up the shoot with a 1:15:55 knwoing that it was avery slow time and no chance of beating Ian....
found I am after a few minutes walking around the finish and realized he had crushed my dreams....
Looking back at the swim course I could see the entire remaining field swimming at a 90 degree angle from the proper straight line to the finish...I looked at Kari and asked "did everyone come in that way?!" and she stated that every one had swum to far south of the finish and had to curve back north to get to the finish....WEIRD...
Talking to Ian we had the same experience..didnt see the buoys the entire swim and both of us were pulled way south with the rest of the field...despite the calm day and no winds there must have been a current that pulled everyone way off line south on the straight line swim....in 28 years of open water swimming I had never experienced or seen something like this....I have swam 2.4 miles in open water in 1:10 for an Ironman Triathlon going fairly easy and today swam 2.1 miles in just uner 1:16. I must have swum an extra half mile or so out there due to the current...
In the end Ian and I swam the same course even if it was longish and he beat me soundly....and Lori H. finished well again in 1:31...(her mile a day training beats me and Ian)....
my answer to a rematch?....listen between :13-:16
http://www.youtube.com/watch?v=WNJqZI3hOdg
I raised Ians had in triumph....paid my debt....bought the drinks...and enjoyed a roof top with our crew in Bayfield....cant beat that!
Swimming 7:00 [3]
warm up
Thursday Aug 8, 2013 #
Triathlon Bike 23:33 [3]
a balancing act....keeping my taper for the big swim but putting in a bit of speed to maintain what I have gained on the bike and run for my last triathlon the weekend after next.....
decided on a brick with some speed mixed in.....
a mild bike portion with one hard mile..........
decided on a brick with some speed mixed in.....
a mild bike portion with one hard mile..........
transitions 2:05 [3]
bike to run
Run 22:00 [3]
ran off the bike and did 3 x .25 miles with .25 mile recovery....
2:05/1:57/1:55
felt pretty good.....
2:05/1:57/1:55
felt pretty good.....
transitions 1:54 [3]
run to bike
Triathlon Bike 23:35 [3]
one hard mile.....
transitions 2:16 [3]
bike to run
Run 16:37 [3]
2 x .25 miles in 2:05/1:57 with .25 recovery....
Wednesday Aug 7, 2013 #
Note
its been building for years and now its upon us...2.1 miles of big lake water form Bayfield to Madeline Island....saturday morning 2 men will enter the water and only one can emerge from the surf as a winner...the other?.... here is my message to Ian:
http://www.youtube.com/watch?v=tna3B5zqHdk
Ian is mysterious...he hold his cards close to the vest...my intervals times are all out there...no secrets. As best I can tell its going to be VERY close...in a bit of "strategery" I decided to forgo my last longer open water swim as prep favoring more rest...I figure I have 4 hard 1/3 to 1/2 swims in triathlons and enough interval swim workouts to carry me....2.1 miles is a stretch but I am ready....no excuses....
its the 2nd coming of the Revolutionary war and we all know how it ended the first time...
http://www.youtube.com/watch?v=tna3B5zqHdk
Ian is mysterious...he hold his cards close to the vest...my intervals times are all out there...no secrets. As best I can tell its going to be VERY close...in a bit of "strategery" I decided to forgo my last longer open water swim as prep favoring more rest...I figure I have 4 hard 1/3 to 1/2 swims in triathlons and enough interval swim workouts to carry me....2.1 miles is a stretch but I am ready....no excuses....
its the 2nd coming of the Revolutionary war and we all know how it ended the first time...
Tuesday Aug 6, 2013 #
Triathlon Bike 1:30:08 [3]
medium cruise...Target and back Hokins loop and out and back to sabo....
Monday Aug 5, 2013 #
Note
liking the new 2 day race events at the loppet...
http://www.loppet.org/cityoflakesloppet/2013/08/ne...
http://www.loppet.org/cityoflakesloppet/2013/08/ne...
Run 1:12:38 [3]
easy recivery run with Kari but with some Kenwood hills thrown in...
transitions 1:42 [3]
run to bike...
Mt Bike 31:43 [3]
easy recovery ride over and around Calhoun....
Saturday Aug 3, 2013 #
Swimming 9:50 [3]
weight:174.6lbs
Graniteman Big Lake...I like the course and had a great race here last year. I wanted to sign up again and compare results on the same course and go for another Age group podium...key race...
weight 174.6...I worked hard to go in at 173/174 this race and made it through careful calorie consumption...and with very specific speed work this year everything was checked for my prep..
so far I have been 4 for 4 on placing with the goal of placing in every triathlon....
On my swim warm up I realize the first leg of the reported .33 mile swim is straight into the sun and the turn buoy is small....I look for a notch in the treeline to site.
I am in the last wave with coed 55 and up and Clydesdales...I realized that with this being my 28th year of Triathlon I have marched my way from 25-29 to the back wave for the old folks...I dont like the last wave, it gets hotter, you have to swim through people and you dont have as many people to chase down and inspire on the bike and run but at least my Age Group competitors have the same deal....
we get the "go" signal and after two quick steps (steep drop off) and leap I am swimming...quickly I am clear and leading my heat...the sun is in my eyes but sighting the notch has me feeling confident but as I sight close to the first buoy I notice no splashng arms at 12 oclock....I look to my left at 10 oclock and realize I have drifted about 15 yards off line from the first bouy, I am not sure what happen but this rookie mistake cost me :12 or so? ...quick correction and I round the first bouy right in front of the guy in 2nd so I am still leading the heat.
The 2nd leg of 3 on the swim goes really well and I concentrate on keeping up a strong pace and take a good line. On the warm up I swam to the first bouy to sight the path to the 2nd and realized that some of the "inbetween" buoys were placed wide and I should swim inside the 2nd one (we were only required to swim outside the corner yellow bouy)
round the 2nd bouy and head for home as I notice someone patting my feet...that 2nd place guy was hitching a ride in my draft...I had no one to draft due to leading my heat so I just concentrated on swimming hard and sighting well....
I hit the beach leading the heat and realize the 2nd place swim "drafter guy" was a clydesdale as we ran out together crossing the timing mat in 9:50....seemed like a goood swim time since I was looking for something under 10 minutes due to timing the elite heat. The first place guy had crossed in about 7:30....solid start...
49th split of 270...1st of 9 in my AG..
weight 174.6...I worked hard to go in at 173/174 this race and made it through careful calorie consumption...and with very specific speed work this year everything was checked for my prep..
so far I have been 4 for 4 on placing with the goal of placing in every triathlon....
On my swim warm up I realize the first leg of the reported .33 mile swim is straight into the sun and the turn buoy is small....I look for a notch in the treeline to site.
I am in the last wave with coed 55 and up and Clydesdales...I realized that with this being my 28th year of Triathlon I have marched my way from 25-29 to the back wave for the old folks...I dont like the last wave, it gets hotter, you have to swim through people and you dont have as many people to chase down and inspire on the bike and run but at least my Age Group competitors have the same deal....
we get the "go" signal and after two quick steps (steep drop off) and leap I am swimming...quickly I am clear and leading my heat...the sun is in my eyes but sighting the notch has me feeling confident but as I sight close to the first buoy I notice no splashng arms at 12 oclock....I look to my left at 10 oclock and realize I have drifted about 15 yards off line from the first bouy, I am not sure what happen but this rookie mistake cost me :12 or so? ...quick correction and I round the first bouy right in front of the guy in 2nd so I am still leading the heat.
The 2nd leg of 3 on the swim goes really well and I concentrate on keeping up a strong pace and take a good line. On the warm up I swam to the first bouy to sight the path to the 2nd and realized that some of the "inbetween" buoys were placed wide and I should swim inside the 2nd one (we were only required to swim outside the corner yellow bouy)
round the 2nd bouy and head for home as I notice someone patting my feet...that 2nd place guy was hitching a ride in my draft...I had no one to draft due to leading my heat so I just concentrated on swimming hard and sighting well....
I hit the beach leading the heat and realize the 2nd place swim "drafter guy" was a clydesdale as we ran out together crossing the timing mat in 9:50....seemed like a goood swim time since I was looking for something under 10 minutes due to timing the elite heat. The first place guy had crossed in about 7:30....solid start...
49th split of 270...1st of 9 in my AG..
transitions 1:25 [3]
strip wetsuit clean, no problem...lost :04 on a ragged helmet buckle...bike shoes on in T1...good flying mount.....
Triathlon Bike 39:27 [3]
I had a fantastic bike here last year that I was hoping to get close to..the first 2 miles are a big ragged but we might be going into a slight headwind....I finally get grooved and start turning over a bigger geat and running my Heart Rate up to a bit over 90% of max at 165-168...painful, but a time trial 14.46 mile effort on the bike requires a very hard effort every second.
I am happy that I am able to push my heart rate that high but its lonley coming from the last heat of 7 even with 270 participants...
I am passing people here and there and no one comes by me until I joined by mr white suit, swim drafter, clydesdale who is going hard...(I realize he is the same guy in the white from the last graniteman race I could not run down) I try to keep him in in sight, and do for about 4 miles, as he inspires me to go as hard as possible but eventually he goes away....same as the last race in Graniteman Clearwater...
leaning into a corner I realize a cop is about to wave a car right into my path!...but I quickly swing way wide and around the back side of the car and swoop back on line...its good I dont trust even police controled turns...good to keep your head up...
...on the back side I am flying and pass 10 miles in 27 minutes something....I got a good one going....catch up to red/gray trisuit guy from the wave infront of mine (written on our calves) and a few minutes later he passes me back and we dog fight back and forth awhile...wearing Kari's GPS I know its painful but good and mentally I am hoping since the first two miles were hard the last two will be fast on the out and back lollipop course...and they were...
perfect flying runnig dismount over the timing mat in 39:27 averaging 22 mph only :08 off last years split...
49th of 270 on the split...2nd of 9 in my age group...
I am happy that I am able to push my heart rate that high but its lonley coming from the last heat of 7 even with 270 participants...
I am passing people here and there and no one comes by me until I joined by mr white suit, swim drafter, clydesdale who is going hard...(I realize he is the same guy in the white from the last graniteman race I could not run down) I try to keep him in in sight, and do for about 4 miles, as he inspires me to go as hard as possible but eventually he goes away....same as the last race in Graniteman Clearwater...
leaning into a corner I realize a cop is about to wave a car right into my path!...but I quickly swing way wide and around the back side of the car and swoop back on line...its good I dont trust even police controled turns...good to keep your head up...
...on the back side I am flying and pass 10 miles in 27 minutes something....I got a good one going....catch up to red/gray trisuit guy from the wave infront of mine (written on our calves) and a few minutes later he passes me back and we dog fight back and forth awhile...wearing Kari's GPS I know its painful but good and mentally I am hoping since the first two miles were hard the last two will be fast on the out and back lollipop course...and they were...
perfect flying runnig dismount over the timing mat in 39:27 averaging 22 mph only :08 off last years split...
49th of 270 on the split...2nd of 9 in my age group...
transitions 41 [3]
fast in and out...small double clutch on putting on the shoes...lost :02?...still about 10th fastest of the field and all due to the run part....
Run 25:27 [3]
I figure I am leading the age group and I head into my weakest leg ready to try and match my split from last year if possible where I ran 25:32 on this accurate 5K course...temp had risen to 67F from 60F at the start...
the first and last 100 meters are on open grass and slight uphill that can make for a slowere start but I try to establish a hard tempo. I check my GPS after this section to reveal a 9 min mile pace that is slow but I get down to business. I am running at 168 on the HR with occasional drifts into 171 on the slight hills on the flat course....I hit mile 1 in 8:17 wanting to go lower...
no one is passing in my Age group and I keep it up to the turn around and then keep up the hard pace...mile 2 goes by in 8:05 and I am encouraged to be running a pace on the roads that is so low for me....In the last mile I see white Clydesdale guy knowing that he ran away and gapped my in our last tri together but today I am creeping up on him....
its alI about maintaining the pain and looking for the the last 100 meters on grass to the finsih when 300 meters out I see a gray hair skinny guy from heat 7 pass on my right in the road...I am maxed and can not lift my pace as I saw 1st place gap me and finish :23 ahead..
..but I was very happy with my run that was :05 faster than last year and over a minute faster than 2011....speed work works....best run of the year...
137th run split of 170...2nd of 9 in my Age Group...rewarding to run only 4.6% off my open 5K time..
overall 1:16:49 time...61 of 270 finishers.....2nd place of 9 in my age group
http://www.mtecresults.com/race/show/1664/2013_Gra...
now I am 5 of 5 on my goal of a podium in every race with one to go....
the first and last 100 meters are on open grass and slight uphill that can make for a slowere start but I try to establish a hard tempo. I check my GPS after this section to reveal a 9 min mile pace that is slow but I get down to business. I am running at 168 on the HR with occasional drifts into 171 on the slight hills on the flat course....I hit mile 1 in 8:17 wanting to go lower...
no one is passing in my Age group and I keep it up to the turn around and then keep up the hard pace...mile 2 goes by in 8:05 and I am encouraged to be running a pace on the roads that is so low for me....In the last mile I see white Clydesdale guy knowing that he ran away and gapped my in our last tri together but today I am creeping up on him....
its alI about maintaining the pain and looking for the the last 100 meters on grass to the finsih when 300 meters out I see a gray hair skinny guy from heat 7 pass on my right in the road...I am maxed and can not lift my pace as I saw 1st place gap me and finish :23 ahead..
..but I was very happy with my run that was :05 faster than last year and over a minute faster than 2011....speed work works....best run of the year...
137th run split of 170...2nd of 9 in my Age Group...rewarding to run only 4.6% off my open 5K time..
overall 1:16:49 time...61 of 270 finishers.....2nd place of 9 in my age group
http://www.mtecresults.com/race/show/1664/2013_Gra...
now I am 5 of 5 on my goal of a podium in every race with one to go....
Friday Aug 2, 2013 #
Swimming 32:52 [3]
wanted a mild swim that would not interfere with a quick taper for tomorrows race...
decided on 10 x 100 on 2:20.....
1:36/1:38/1:37/1:37/1:37/1:39/1:37/1:39/1:37/1:36/1:36/1:32/1:30/1:34
decided on 10 x 100 on 2:20.....
1:36/1:38/1:37/1:37/1:37/1:39/1:37/1:39/1:37/1:36/1:36/1:32/1:30/1:34
Triathlon Bike 24:30 [3]
Throw on the race wheel for a check...Target Parking lot and back....
transitions 2:28 [3]
bike to run...
Run 8:55 [3]
chowen loop in 6:25 and cool down.....
Thursday Aug 1, 2013 #
Note
some random notes:
-I believe that locally triathlons popularity has peaked (I will check some local number at certain events but spot checking this tells me that demand has lessened) Why?....competition from an unlikely source. The Mud Run. Triathlon has attracted alot of people mainly out for fun and a significant amount of the "one and done" crowd the last decade. Many of those people are now entering the mud runs instead. They arent that hard (when you do it a a mild pace which most do), you dont need a bike or know how to swim and you get great pictures for facebook and let people know how "extreme" you are. Throw in the beer and the party and the non competitive atmosphere and the high entry fees are easily justified by this group.
-FYI..These same Mud Runs have killed off Adventure Racing locally that was already struggling. They got all the newbies who use to come out to the local AR's...AR nationwide is struggling to survive and the mud runs are taking away potential competitors
-What is interesting about Mud Runs is that there is no serious element of this endurance competition...there could be but there isnt. There is no Mud Run governing body, no mud run nationals or worlds. There is no serious format to this sport. I cant think of an endurance sport that does not have a serious side except mud run/obstacle course..its not a sport, its an event.
-I believe that locally triathlons popularity has peaked (I will check some local number at certain events but spot checking this tells me that demand has lessened) Why?....competition from an unlikely source. The Mud Run. Triathlon has attracted alot of people mainly out for fun and a significant amount of the "one and done" crowd the last decade. Many of those people are now entering the mud runs instead. They arent that hard (when you do it a a mild pace which most do), you dont need a bike or know how to swim and you get great pictures for facebook and let people know how "extreme" you are. Throw in the beer and the party and the non competitive atmosphere and the high entry fees are easily justified by this group.
-FYI..These same Mud Runs have killed off Adventure Racing locally that was already struggling. They got all the newbies who use to come out to the local AR's...AR nationwide is struggling to survive and the mud runs are taking away potential competitors
-What is interesting about Mud Runs is that there is no serious element of this endurance competition...there could be but there isnt. There is no Mud Run governing body, no mud run nationals or worlds. There is no serious format to this sport. I cant think of an endurance sport that does not have a serious side except mud run/obstacle course..its not a sport, its an event.
Run 43:54 [3]
stroller run with Syd and Kari....2 min run 2 min walk around Cedar....