Isaac Dillon. Born 8/3/11 - 20.25" and 7 lbs 11 ounces. He's doing great and so is mom. It was a busy few days, but now to try to get in some training again!
Work is amazing, allowing me to take the week off. I'll get some work done in the evening but I'm hoping to get some good SBR workouts in (1-2 hrs max) each day.
Blog about my triathlon excursions.
Saturday, August 6, 2011
Friday, July 22, 2011
Panic time
Well, panic is setting in all around. I'm trying to wrap up a major project at work, haven't' been able to run in weeks, and Lauren is due soon. I finally found a great PT who is a runner, and he seems to have identified my issues. I also got a new pair of training shoes, and racing shoes (k-swiss kwickie blade lite).
I got lazy with my form, stretching and antagonist muscle strengthening. This is usually the root of most injuries, but I caught mine early enough. I did two miles today on the treadmill with no issues. I'm gonna try to do a longish run on Sunday to see how it holds up and go from there.
I've been biking almost every day, and am seeing huge gains. I'll continue this when my running kicks back up, building a better base for the race. I'm gonna do a fake half in August, and re-evaluate from there.
I got lazy with my form, stretching and antagonist muscle strengthening. This is usually the root of most injuries, but I caught mine early enough. I did two miles today on the treadmill with no issues. I'm gonna try to do a longish run on Sunday to see how it holds up and go from there.
I've been biking almost every day, and am seeing huge gains. I'll continue this when my running kicks back up, building a better base for the race. I'm gonna do a fake half in August, and re-evaluate from there.
Tuesday, July 12, 2011
Harrisburg race report
The Harrisburg sprint tri was the second course (3rd race) I ever did. The first time I did it, I had just gotten my cervelo and was ready to see how I could race. I was having knee problems, but had a few months of training. I went 1:23 and was happy, but had a slow bike.
Because of vacation and injuries, this was the first time I'd be able to race it since 2008. My only speedwork sessions this year have been races, but my speed has been great. I had an idea of what I wanted to do on the swim, bike and run. There was almost no current, but we were able to wear wetsuits. I finished 7th overall and 3rd in my ag. 3rd - 7th were separated by 30 seconds.
Swim: 14:29 (.6 miles) - my Xterra Vortex 3 was great. People complained of the heat, but I was fine. I lined up too close to the bouy though, and lost about :30 trying to keep a good line. I was happy with my time and position though.
T1: 1:20 - ok...need to practice removing the wetsuit. Since I wear socks and calf sleeves, it's slower...but ok with me
Bike: 35:43 (14 miles) - I was really happy with my time. I felt in control for most of it, and only had one "traffic" issue where I lost some time due to a cop car..oh well. I didn't push it too hard and still had some in the tank.
T2: :33 - fast as usual. Easy in and out.
Run: 17:06 (2.8 miles) - I'm happy with my run, but felt I could have done better. I didn't feel great at the start, but was still doing 6 minute miles. The 3rd place guy was about 10 seconds behind me at the start of the run, I just couldn't hang on (he outran me by 40 seconds).
I'm really happy with how the whole race went. I'm excited to do it next year, since I feel I can take off 3 minutes between all events. I know I have a lot more improvement I can do on the bike and run with some more interval work.
That about wraps up my race season. I've got the big race left, and am psyched with how well this year has gone. I'm keeping a positive thought on staying healthy and carrying this into next year.
Because of vacation and injuries, this was the first time I'd be able to race it since 2008. My only speedwork sessions this year have been races, but my speed has been great. I had an idea of what I wanted to do on the swim, bike and run. There was almost no current, but we were able to wear wetsuits. I finished 7th overall and 3rd in my ag. 3rd - 7th were separated by 30 seconds.
Swim: 14:29 (.6 miles) - my Xterra Vortex 3 was great. People complained of the heat, but I was fine. I lined up too close to the bouy though, and lost about :30 trying to keep a good line. I was happy with my time and position though.
T1: 1:20 - ok...need to practice removing the wetsuit. Since I wear socks and calf sleeves, it's slower...but ok with me
Bike: 35:43 (14 miles) - I was really happy with my time. I felt in control for most of it, and only had one "traffic" issue where I lost some time due to a cop car..oh well. I didn't push it too hard and still had some in the tank.
T2: :33 - fast as usual. Easy in and out.
Run: 17:06 (2.8 miles) - I'm happy with my run, but felt I could have done better. I didn't feel great at the start, but was still doing 6 minute miles. The 3rd place guy was about 10 seconds behind me at the start of the run, I just couldn't hang on (he outran me by 40 seconds).
I'm really happy with how the whole race went. I'm excited to do it next year, since I feel I can take off 3 minutes between all events. I know I have a lot more improvement I can do on the bike and run with some more interval work.
That about wraps up my race season. I've got the big race left, and am psyched with how well this year has gone. I'm keeping a positive thought on staying healthy and carrying this into next year.
Tuesday, June 28, 2011
I will survive...
So the bike course turned out to be rougher than I expected. The top pro went just under 2:50, and few broke 3:00. My first lap was great, at 1:35 and I felt I could have turned in a 1:40...but my hip flexors and hamstrings started acting up quick on the first lap. I lost my gel at mile 12 and there was only one aid station, so I knew it'd be a long day.
The swim went pretty well. My googles were fogged from the start and I forgot to start my watch. It was a TT start with two people going at a time, so I didn't have feet to hop on. I took the first lap easy. Second lap, I stopped and cleared my googles but found I was a good 20 yards off course. I hit the second bouy and decided to bridge to a group. I felt great and made it about half way, making me feel much better for the 2.4 mile swim. My Xterra Vortex 3 was great. I was a little concerned that the size may be too big, but I have issues with tight wetsuits. I had no problems with water getting in and floated to a 33:00 swim to the dock.
Back to the bike...it was awful. I spent way too much time in my 34/27, or bombing hills trying to stretch. I kept expecting to see the elites/pro flying in the other direction, but they weren't gaining too much time. The second lap was miserable, and I really wanted to DNF, but just chugged along. I got into T2 and ran the first mile with the winner, but took it a little too fast (6:30). I hit a bathroom at mile 2, then just relaxed and settled in. I did negative split the second half, and passed a handful of people. I finished under 5:45, which was killer since the pro went 4:47 and an elite went 4:59.
I knew I did decent, since three in my AG were elites and I didn't see anyone pass me. My dad and I waited around for a few hours for results, but they were running into issues. They were posting "results" that were not official, and a few people were claiming first place awards who weren't even near the top...oh well!
The swim went pretty well. My googles were fogged from the start and I forgot to start my watch. It was a TT start with two people going at a time, so I didn't have feet to hop on. I took the first lap easy. Second lap, I stopped and cleared my googles but found I was a good 20 yards off course. I hit the second bouy and decided to bridge to a group. I felt great and made it about half way, making me feel much better for the 2.4 mile swim. My Xterra Vortex 3 was great. I was a little concerned that the size may be too big, but I have issues with tight wetsuits. I had no problems with water getting in and floated to a 33:00 swim to the dock.
Back to the bike...it was awful. I spent way too much time in my 34/27, or bombing hills trying to stretch. I kept expecting to see the elites/pro flying in the other direction, but they weren't gaining too much time. The second lap was miserable, and I really wanted to DNF, but just chugged along. I got into T2 and ran the first mile with the winner, but took it a little too fast (6:30). I hit a bathroom at mile 2, then just relaxed and settled in. I did negative split the second half, and passed a handful of people. I finished under 5:45, which was killer since the pro went 4:47 and an elite went 4:59.
I knew I did decent, since three in my AG were elites and I didn't see anyone pass me. My dad and I waited around for a few hours for results, but they were running into issues. They were posting "results" that were not official, and a few people were claiming first place awards who weren't even near the top...oh well!
Friday, June 24, 2011
Taking it in stride
I've got a 70.3 this weekend in Morgantown, WV. I was kinda psyched for the race a few months ago, but now am just viewing it as a good training day. I wanted to do a 70+ mile ride last Saturday, but seven miles in I slashed my rear tire and messed up my rim. Lauren picked me up, then I went home and did a solid 2 hr effort on the CT/eagleman course with a brick 1 mile run after (6:40 pace).
I had no motivation this week, so I just took it easy. My body is ready for the rest after the race, I seem to do well taking some time off during training. Last year, I had about 8 days off with my trip to the UK, and came back with a solid final month of training.
The course for Morgantown has changed again. There is now over 3,200 feet of climbing...it will be killer but good. If I can even get under 5:10, I'll be psyched. I'm excited to see how my run turns out. I did a 7.8 mile tempo run through killer hills last Sunday at a 7 minute mile pace and felt good.
I had no motivation this week, so I just took it easy. My body is ready for the rest after the race, I seem to do well taking some time off during training. Last year, I had about 8 days off with my trip to the UK, and came back with a solid final month of training.
The course for Morgantown has changed again. There is now over 3,200 feet of climbing...it will be killer but good. If I can even get under 5:10, I'll be psyched. I'm excited to see how my run turns out. I did a 7.8 mile tempo run through killer hills last Sunday at a 7 minute mile pace and felt good.
Friday, June 10, 2011
Crunch Time
Even though the race is 3 months out, it's getting to crunch time for me. We've got about 7 weeks till the little guy will make his first appearance. Basing off that, I'll have about 7-10 weekends to get long workouts in. Should be interesting and I foresee a ton of computrainer workouts, but I'm psyched.
RD emailed about the Morgantown half - they had to change the bike course. Oh Well, better finding out now versus race day.
RD emailed about the Morgantown half - they had to change the bike course. Oh Well, better finding out now versus race day.
Tuesday, June 7, 2011
finding my running legs
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.
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.
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