I missed reporting on yesterday because it was a rather busy day personally. I came home from Soccer Practice Tuesday night on my spare tire, so the first order of business was getting the flat tire fixed Wednesday Morning. As routine, I do my cycling workouts on my trainer at home instead of using the stationary bikes at the gym. I do this because the stationary bikes are just not designed for cyclists. Wednesday morning I used the Carmichael Training Systems (CTS) training video called relentless attack, It consists of 2 sets of intervals followed by a high intensity steady state. The workout lasts just over an hour. When I finished, I entered the data captured by my Garmin Edge 305 into my training tracking programs then started to head upstairs to shower and get ready to go to the tire store. This is when a sudden wave of nausea hit me. I wasn’t sure if I was going to make it upstairs without throwing up. I quickly realized that I actually needed food and grabbed a PowerBar. The PowerBar did the trick and I was able to continue to function and get myself ready for the tire store and work.
This morning was a swim workout. Swimming is definitely my weakest of the 3 triathlon disciplines and the one I need to work on the most. I swam 1600 meters this morning in about 40 minutes. Definitely won’t be competitive with anyone at that speed. I don’t know how much I can improve in the 6 weeks prior to the triathlon, but it is fun to try.
Today’s workout was a run. My coach wanted me to run for 30 minutes with a few accelerations thrown in. I felt so good, I did most of the accelerations at 10 mph. I didn’t even know I could run 10 mph.
Tonight is soccer practice so I may get a 1 mile fun run in with my daughter, if it stops raining.
Today was a swim day. I swam 1600m in 41 minutes. I am hardly what anyone would call a fast swimmer, but I hope to improve at least a little before the race on 6/7.
I forgot to mention the 2nd goal in yesterday’s post. My goal is to finish the 2009 Detroit Free Press International Marathon on 10/18. As soon as I finish the Triathlon, marathon training begins.
I now have 2 goals, in the short term, I will be competing in my first outdoor Triathlon. I will be racing in the Racing for Recovery Sprint Triathlon in Monroe, Michigan. The Training Plan I will be using for this event is a 6-week Crash Course for an Olympic Distance Tri. I actually am a little ahead of the plan in terms of where my fitness is right now so this should work out well.
Here are my obstacles. 1. I have a job that puts me on call 24×7. I could get a page at any time and need to work. I try to schedule my workouts in the lull times where we don’t usually have a lot of calls. 2. My job is normally 45-50 hours per week a lot because of the on call times. 3. I am an assistant coach of my daughters Soccer team. We practice 2 times a week and typically have 1 game a week through the middle of June.
I have already laid out my clothes and put together bag for the Gym tomorrow. I will be swimming tomorrow morning, if all goes well I will be in the pool by 4:30 am. The scheduled workout is for 10 reps of 50 yards. My previous workouts have been swimming 1600 yards, so I will probably do a little more than the scheduled workout.
I use 2 web sites to track my workouts, although I will probably cut it down to 1 soon. I use weEndure because of the ability to track running, swimming and cycling as well as providing monthly summaries. It is also public so everyone can see. I also use Active Training because this is where I found the training plans I am using.
Stay tuned for more changes coming to this blog, including the look, as I intend to give it a freshening.
First the results and then I will talk about the individual segments. I was very pleased with the results and how I performed. I still have room for improvement, but I feel like I did very well all things considered. I finished tied for 8th overall with a tie for 34th in the swim, 6th place on the bike and 14th on the run. In the Masters Mens division I was 3rd overall with a tie for 5th in the swim, 1st on the bike and 6th on the run.
This is how my race day went. My start time was 7:00 am so I arrived at the Gym at 6:00. I registered and picked up my T-shirt, then proceeded to set up my locker. I had already developed my plan for the race. I set up my locker with the shirt, cycling shorts running shoes and heart rate monitor on top, with a bag containing my cycling shoes and running shorts. My plan was to ride in cycling shorts then run to the mens room and change into running shorts for the run.
First up was the swim. I did an extremely light warmup, because I know swimming is not my strength and would be a good warmup for the bike portion. At the start whistle, I started a little fast for me, but soon settled into a groove. The ten minutes went by very quickly and I was somewhat shocked to learn that I got 17 lengths (425m) in. In all my preparation I was pushing to get 16 in, so 17 was a great number that got the try off to a good start.
The first transition also went off without a hitch. I was the first person from my wave up to the bike and I had time to adjust it to my comfort. I set my heart rate monitor where I could see it and planned to keep my heart rate as close to 160 as I could. This would be a pace I could maintain for the full 30 minutes. This was a point where I could look around and see how others were doing. I could definitely tell I was riding at a faster cadence than everyone else. In the end, I put 13.4 miles on the cycle computer. There was no way to know how that would stand up, but I felt like it was a good number.
The second transition was a run to the mens room to change out of the cycling shorts and into the running shorts. I made it to the treadmill with a minute to spare.
The strategy for the run was simple. Set the speed to 7.5 mph and run till I couldn’t run anymore. This speed would put me at my goal of 2.5 miles. With about 5 minutes to go in the run, I had the thought to run at 8 mph for the rest of the run, so I bumped up the speed. 2 minutes later my heart rate hit 185 and I couldn’t hold that any longer. so I slowed back down to 7.5. When the time hit 20 minutes I was at exactly 2.5 miles and had made my goal.
I couldn’t be more thrilled. I had my significant improvements on my performance from 2 years ago and had gone from middle of the pack to a top 10. It really felt great. Hopefully it will be a good start to the other events I intend to do this year.