Sunday was the Mason-Dixon (Pinchot) sprint tri. This was the first race I ever did in 08, and was the second time my Uncle Greg came in to do it. He had to do the dualthon b/c of a surfing injury, but that was an advantage for him.
I was psyched to test out my Kiwami Konami and my Xterra Vortex 3 wetsuit. The konami fit like a glove, but wasn't restrictive. I usually get to the run and am really hot, but was suprised that I didn't need to unzip due to the heat or feeling restricted. I was in between sizes of the vortex 3, but went with a medium since I'm doing longer races. It was great, even though it was a tad loose. I actually like the wetsuit like that since I'm prone to cramping.
I was out of the water 8th overall, but did a casual swim. Had I been aggressive at the start, I could have been out with the leaders. The bike was ok...I need to get out and do more TT's, and I didn't have enough low gears for the downhill, but after the first lap I wanted to turn in a good run. So I backed off a bit and rode smarter. I got through T2 quick and felt great on the run. I had a minor twinge in my calves, but after .5 miles I knew I could open it up. I was biking alone most of the time, and had no idea where anyone was on the run. I passed some relays/duathletes, but kept chugging along. The miles weren't marked, so I didn't know I was cruising till I was almost done. I hit the clock just under 1:27 but didn't have my race belt so it took time to register my number. I turned in the fourth fastest run, just under 18 minutes. My legs felt great and I was happy to find my running legs.
I've got 2.5 weeks of hard training before the Morgantown half. I plan on a 70+ mile ride Saturday and then a 11.5 mile run Sunday. The following weekend will be more of the same, then I'll do a 3 day taper before the race.
July I'm up in the air about the Harrisburg sprint...if Morgantown goes well and I recover, I may do it. But if not, I'll get long distances in then. My goal is to get 4 rides over 100 miles, and 3 runs of 16-18 miles in before Chesapeakeman.
Blog about my triathlon excursions.
Tuesday, June 7, 2011
Monday, May 30, 2011
May day...may day
May was an interesting month. I had a great 60+ mile ride the first weekend after setting a 5k PR. I did some good computrainer rides, but then hit a lul....overtraining 101.
I had take three days off, which was great. The next day, my dad and I did a 65 mile ride that included swamp church road. This is the steepest paved road in Lancaster...and it's tough. Would be fun to do some repeats on, but it as halfway on the ride.
That started the "perfect" week for training...I've never had a week where I hit just about all workouts, but this week was it. I nailed a long bike, intervals, and FTP session. For running, I did a long run (11 miles), recovery runs, a moderate run (7.2) and then set a PR in the 5k at 17:10 and took second overall at the race.
I'm feeling better. This weekend is the Pinchot sprint, which was my first race three years ago. I'm hoping to turn in a solid performance, not overdoing it on the bike and finally linking a solid run. After that, it's 2.5 weeks of hard training, then the Mountaineer half in WV. After that, it's crunch time to get the long rides/runs in for Chesapeakeman.
I had take three days off, which was great. The next day, my dad and I did a 65 mile ride that included swamp church road. This is the steepest paved road in Lancaster...and it's tough. Would be fun to do some repeats on, but it as halfway on the ride.
That started the "perfect" week for training...I've never had a week where I hit just about all workouts, but this week was it. I nailed a long bike, intervals, and FTP session. For running, I did a long run (11 miles), recovery runs, a moderate run (7.2) and then set a PR in the 5k at 17:10 and took second overall at the race.
I'm feeling better. This weekend is the Pinchot sprint, which was my first race three years ago. I'm hoping to turn in a solid performance, not overdoing it on the bike and finally linking a solid run. After that, it's 2.5 weeks of hard training, then the Mountaineer half in WV. After that, it's crunch time to get the long rides/runs in for Chesapeakeman.
Friday, May 20, 2011
race season starting soon
I'm not doing too many races this year, but two of the three are coming up soon. Looks like my Uncle Greg, who got my dad and I into triathlons, will be joining us for Pinchot in June. I'm excited to see how this race goes, as it will be the first race in my new Xterra Vortex 3 and Kiwami Konami trisuit.
This was the first race I did in 2008, and am hoping to have a great showing. I skipped this race last year, but my buddy Chandler threw down a sub 1:30, which I'm hoping to come in around 1:25-1:30. My swim has been decent, and my bike has been great...running is just up in the air. My open times are great, but I haven't been able to link them in sprints.
I hit a dead end recently with my training...over training is more like it. I'm doing a little recovery now and trying to not dig myself into a deeper whole. We've got the baby shower in a week, then a 5k, then pinchot. Feeling great about my fitness though.
This was the first race I did in 2008, and am hoping to have a great showing. I skipped this race last year, but my buddy Chandler threw down a sub 1:30, which I'm hoping to come in around 1:25-1:30. My swim has been decent, and my bike has been great...running is just up in the air. My open times are great, but I haven't been able to link them in sprints.
I hit a dead end recently with my training...over training is more like it. I'm doing a little recovery now and trying to not dig myself into a deeper whole. We've got the baby shower in a week, then a 5k, then pinchot. Feeling great about my fitness though.
Wednesday, May 11, 2011
plateau's and gains
I had a few weeks in April where I didn't think my performances were at what I expected. My CT intervals were getting tougher at the same wattage along with the tempo rides.
It looks like I just needed some time off May has been great for training. I needed a few days off after the race against racism, due to a knee problem. That week was pretty easy, but I did a great 2:30 ride on the CT, and my watts were about what they were for hard efforts in January. I did a 5 brick after, which was rough due to side stitches, but I learned how to breathe properly to help them.
I've got a long CT ride planned for Saturday, with a brick run after. Sunday will be a good tempo. Next weekend will be a long ride outside, with maybe an olympic pseudo race Sunday.
I'm happy with my progress and staying healthy. It's nice to be able to step back and not get focused on one or two races.
It looks like I just needed some time off May has been great for training. I needed a few days off after the race against racism, due to a knee problem. That week was pretty easy, but I did a great 2:30 ride on the CT, and my watts were about what they were for hard efforts in January. I did a 5 brick after, which was rough due to side stitches, but I learned how to breathe properly to help them.
I've got a long CT ride planned for Saturday, with a brick run after. Sunday will be a good tempo. Next weekend will be a long ride outside, with maybe an olympic pseudo race Sunday.
I'm happy with my progress and staying healthy. It's nice to be able to step back and not get focused on one or two races.
Sunday, May 1, 2011
another month down
April finished up pretty good. I had a solid two weeks of training with a lot of bike and running progress. After the race, I went out to Seattle to help present at the mobile app hackathon. I lost a weekend of training, but it was great to relax.
I did a bunch of rides on the computrainer, a few solid swims, and some decent running. I did a 10.5 and 10 mile run the last two weeks, which felt great. I also did a tempo run that was 3 mile w/u, then 3.2 at a 6:40 pace. I did 15 x 100's on 1:35 (scy) and felt pretty good.
Yesterday I did the Race against Racism and set a PR in the 5k. 17:43 for a 5:43 pace. First mile was around 5:25, second was 5:45, I hit the 2 mile mark at 11:10. Last year, I was 11:15, but fading quick. I held strong and finished 16th overall, and 3rd in my AG.
Today, I did a solid 66 mile ride with some friends. We kept an 18 mph pace, and it fell good. I flatted coming out of a downhill, which was scary, but I was fine. The computrainer feels MUCH worse, so I'm hoping to do 3-4 hr rides on those and build up.
Feeling great how April finished up. I only have a 5k at the end of May, so this will be another building block. I'm gonna keep building up my base mileage in all three sports, with a mini-peak in June for the pinchot sprint and morgantown half.
I did a bunch of rides on the computrainer, a few solid swims, and some decent running. I did a 10.5 and 10 mile run the last two weeks, which felt great. I also did a tempo run that was 3 mile w/u, then 3.2 at a 6:40 pace. I did 15 x 100's on 1:35 (scy) and felt pretty good.
Yesterday I did the Race against Racism and set a PR in the 5k. 17:43 for a 5:43 pace. First mile was around 5:25, second was 5:45, I hit the 2 mile mark at 11:10. Last year, I was 11:15, but fading quick. I held strong and finished 16th overall, and 3rd in my AG.
Today, I did a solid 66 mile ride with some friends. We kept an 18 mph pace, and it fell good. I flatted coming out of a downhill, which was scary, but I was fine. The computrainer feels MUCH worse, so I'm hoping to do 3-4 hr rides on those and build up.
Feeling great how April finished up. I only have a 5k at the end of May, so this will be another building block. I'm gonna keep building up my base mileage in all three sports, with a mini-peak in June for the pinchot sprint and morgantown half.
Tuesday, April 19, 2011
April showers
I took a look at my training log for all my training in April, and every year I've had a drastic drop off. I attribute it to two things. The first is that's when race season starts, so I cut back for a few key races to see how my fitness is. The second, I think I forget to log workouts.
This month has been hectic. My first race went ok, but outlined my weaknesses (mainly bike fit). But I'm enjoying working out more, building a base, and not killing myself (or getting injured). After next week, I'll be registered for all my races this season.
I'm excited for my first 5k race, that starts in front of my house. I'm hoping to go sub 18, but I've done no speedwork, so I'll take anything under 19 minutes. In June, I'm doing a sprint and a half, and finally racing in my Xterra Vortex 3 and my Kiwami Konami trisuit.
This month has been hectic. My first race went ok, but outlined my weaknesses (mainly bike fit). But I'm enjoying working out more, building a base, and not killing myself (or getting injured). After next week, I'll be registered for all my races this season.
I'm excited for my first 5k race, that starts in front of my house. I'm hoping to go sub 18, but I've done no speedwork, so I'll take anything under 19 minutes. In June, I'm doing a sprint and a half, and finally racing in my Xterra Vortex 3 and my Kiwami Konami trisuit.
Sunday, April 10, 2011
First race under wraps
Finished my first tri of the year, the Hempfield sprint. My training compared to last year is drastically different. Last year I couldn't run much (or bike), so I did all power/speed training. This year has been all base building.
Swim went better. I had about the same time as last year, but much more relaxed. Bike started off well, but 5 miles in my hip flexor started cramping. I wish I could have pushed it harder, but didn't want to kill my run. Transitions went much better then last year.
The run was miserable. I got off the bike and couldn't breathe...same issue I had last year at the Keystone Memorial triathlon. My abs and chest were tight...even walking wasn't helping. I finished at a7:42 pace, which was casual (and good to know for the full).
Post race, I packed up and went to breakfast with Lauren and my dad. When I got home, I tried my inhaler, which seemed to help. I think both cases were an asthma attack. I did take my inhaler before other races (and will now).
Trying to schedule a bike fit to work on the hip issues, otherwise I was happy with it. There were FAST guys out there, and it was great to gauge my fitness. I took a nap, and feel great after the race. I should be back to training tomorrow, which is a first. Now I see how my buddy Chandler does back to back races.
Swim went better. I had about the same time as last year, but much more relaxed. Bike started off well, but 5 miles in my hip flexor started cramping. I wish I could have pushed it harder, but didn't want to kill my run. Transitions went much better then last year.
The run was miserable. I got off the bike and couldn't breathe...same issue I had last year at the Keystone Memorial triathlon. My abs and chest were tight...even walking wasn't helping. I finished at a7:42 pace, which was casual (and good to know for the full).
Post race, I packed up and went to breakfast with Lauren and my dad. When I got home, I tried my inhaler, which seemed to help. I think both cases were an asthma attack. I did take my inhaler before other races (and will now).
Trying to schedule a bike fit to work on the hip issues, otherwise I was happy with it. There were FAST guys out there, and it was great to gauge my fitness. I took a nap, and feel great after the race. I should be back to training tomorrow, which is a first. Now I see how my buddy Chandler does back to back races.
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