Tag: triathlon (Page 4 of 7)

Random Link Dump of Recent Readings

August 17, 2012 / Scott / 0 Comments

It’s been a while since I posted a random sample of the stuff I’ve been reading. If you only read one of these articles, read the very first one.

Everyone a Harlot

In healthy patriarchies, men push themselves to earn the respect and admiration of other men. They work to prove their strength, courage and competence to each other. Men pride themselves on their reputation for mastery of their bodies, their actions, and their environment. They want to be known for what they can do, not just how well or who they can screw.

‘Marathon blues’ can affect Olympians and recreational athletes alike – Someone once told me there was a high rate of alcoholism for former top-level runners and former astronauts for this very reason. I haven’t seen numbers on that though.

This Handmade ‘Game of Thrones’ Board Game Is Gorgeous – The young’uns are loving strategy games these days. Can I justify this?

Cycle Workouts To Improve Your Cadence – Perfect for cross training workouts while marathon training, and a good investment.

Lost Photos – discovering lost photos in your email account – One of these days…

How To Make Caricatures Using GIMP – I hope to get around to doing this at some point.

The Benefits Of A Negative Bike Split – Wait…tell me one more time. It may actually sink in this time around.

Importing SharePoint 2007 list templates (STP) into SharePoint 2010 – Kick Aise. Quick and easy!

How the Lunar X Prize Is a Preview of the New Space Age – Popular Mechanics –

How to Develop Film Using Coffee and Vitamin C! Srsly! | Photojojo – Is there anything coffee can’t do?

TURNING TURDS INTO TRIUMPHS – What she said!

An Act of Great Cunning – Whoa!

Senate rules do not allow a filibuster when the bill under consideration has to do with imposing or repealing a tax. If the Republicans take the Senate and the Presidency, they can now repeal the individual mandate. They will not need sixty votes.

Your Gateway To The Pocket Chainsaw and More

June 26, 2012 / Scott / 0 Comments

Pocket Chainsaw – Genius! Please develop a pocket band saw and forklift as well please.

A Marathon of Measurements – I’m glad someone wants to do this. Wish there were more of these guys.

2:16 Marathoner Says He Can Break 2:00 – If he didn’t have to work. I could do it too…if I didn’t weight 200 lbs, had a coach and dietitian, and more flexibility in my hips. Oh yeah, I’d like a shoe sponsor as well. Geesh.

Custom themes in Gmail – Add photos to your gmail theme…cool!

The Libraries, Studies, and Writing Rooms of 15 Famous Men – Counting down the days to the time when I will take the room I want for my office!

Choose, Lace, and Replace Your Running Shoes Based on How You Run – Hopefully this will make a bigger difference than the podiatrist did.

Twitter moves toward the news system of the future – Or, as it is known in many circles, Google+

Better With Age – This is comforting

Thinking of going this route – FIRST marathon training plan

Never-before-seen photos from 100 years ago tell vivid story of gritty New York City – Awsum.

A Simple, Responsive, Mobile First Navigation

Google Semantic Search: Bad for SEO, Good for You – Make your SEO money now!

Trying A Running Program That Fits My Style and Lifestyle

June 19, 2012 / Scott / 0 Comments

When I first started running just after the turn of the century (haha) I sought out some experts and tried to leverage their knowledge as best I could. That meant using the Hal Higdon (awesome running coach) Novice Marathon program, reading message boards that focus on training, and finding some locals who gave me good advice based on years of experience (“If we’re running so fast we can’t talk, we’re running too fast.”)

Around the same time, some guys at Furman University were starting to do some research on running based on science. I know…the horror! At FIRST (Furman Institute of Running and Scientific Training), what they learned flew in the face of the observed conventional wisdom coaches had been passing along for years. The result was a program featuring only three days of running a week.

Ah…there’s something worth noting there. It’s not a three days of exercise program. It’s a three days of running program. The program has at least two other days of cross-training. And the three days of running are all difficult–intervals one day, tempo runs another, and a long-distance day that doesn’t let you go as slow as you want. It’s slower for sure, but still challenging.

No easy running days.

Personally, I’m not short changing the conventional wisdom at all. I followed the Higdon programs for many distances and was very happy with my results. These programs will get you where you want to be, for sure. My only real complaints with them are the number of days I have to spend running , which really takes its toll on my knees, and the fact that there are a lot of slow/easy miles involved, which is against my natural tendency is to try to race every day. Granted, it takes some restraint on my part to run these miles without going hard, and there are some valuable lessons to be learned there about patience and restraint that can really help on race day. I haven’t learned those lessons as well as I’d like, but I know the lessons are there.

But this weekend I grabbed a copy of Run Less, Run Faster at the library and gave it a really quick scan. It looks like a really thick book, but lots of the pages are calculated pace tables, so only a small part of that material will apply to any one person. I’d read the Runner’s World article about FIRST a few years ago, so I was already familiar with the basic concepts and reasoning laid out in the book.

I was a little disappointed that the marathon programs in the book start with a 13 mile run on week one and feature five 20 mile runs. That’s probably a great program if you’re coming into the training in marathon shape, but I was looking for a beginners/not-quite-ready-for-marathon version. A web search turned up this schedule, which seems like it was part of the FIRST program…I’m just not sure why it’s not in the book.

Right now I’m working on getting ready for a 10k test in mid-July to determine what my predicted marathon pace will be and hopefully squeeze every second I can out of my finish time. This is so I can go into my next 70.3 with the best running base possible and fix what’s ailing me there. This, so I can (hopefully) convince myself I’m ready to tackle the 140.6 distance. Lots of miles ahead of me.

Finally Training Out Of The House

June 14, 2012 / Scott / 0 Comments

One of the downsides to telecommuting is that it’s very easy to become withdrawn, especially if you are a natural introvert like me. I find myself going days on end without leaving the house unless it’s for a quick trip to the gym,and I’m usually under water for most of the time I’m there. I do make it off of our street quite often to go out running and riding, but that hardly counts as “going out”.

The upside is that training solo makes racing solo a little easier. The downside is that you don’t get that little extra push on the tough days when you’re training alone, and you don’t get little nuggets of wisdom and information from other athletes. I was really lucky to find out about an open water swim/run brick group that meets close to the house, and I was able to actually go out last night and participate, which was awesome!

The Running Zone sponsors this workout every Wednesday night at Pineapple Park near the Eau Gallie causeway. There are a couple of swim options, and all kinds of athletes swimming a variety of paces show up. Lots of people do a quick 0.4 mile out and back swim, but there’s also the opportunity to get a full 0.8 mile (~1400 yards) swim without doing two laps of the .4 course.

See how close that is to the 1500 meters you’d swim in a Oly? See how easy it would be to do the 0.8 + 0.4 for a total of 1.2, which just happens to be the exact distance you swim in a 70.3?

Dang. I wish I’d known about this when I was training for the Haines City 70.3. I did one short single solitary open water swim before that race, and I really paid for it.

The great thing about swimming here is that when you’re done you are in the perfect spot to get a run that includes the causeway. That’s the closest thing we have to a hill here. It’s not very steep and not very long, but it’s the the best we have, and it has a very nice pedestrian walkway that is safely protected from traffic by a bike lane and concrete dividers, so it’s very safe.

Now for the best part…all the added information you get by going to where people are and actually talking to them. I met a couple of good dudes last night who gave me all kinds of information on local and semi-local races. Better than that, I got information on even more organized open-water swims and group runs. There are all kinds of opportunities for long runs with Gatorade/water support and social runs throughout the week. I’m going to make it out Sunday for the group long run, and this Wednesday night swim is going to be a staple of my weekly schedule!

A New Racing Blueprint

May 25, 2012 / Scott / 0 Comments

I’ve had some time to do some reading, thinking, and listening to podcasts since I wrote my IM 70.3 FL race report, and it has me thinking I need to change some things for the future with hydration and nutrition. As much as I ate, and as much as I drank, I’m now thinking it may not have been enough. I’ve never used salt either.

A fall marathon is going to give me a good opportunity to try some things out on a race that’s a couple of hours shorter (hopefully), but still very physically demanding.

I still think my bike pace was dead on, but maybe my run expectations were unreasonable for a variety of reasons. I’ll figure it out. In the meantime, I’m going to try to tear through an Oly distance race in a few weeks and redeem myself a little.

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2012 IM 70.3 FL – Haines City Race Report

May 22, 2012 / Scott / 7 Comments

It usually takes me a couple of days to digest a triathlon and what happened during the race. The longer it takes me to complete the race, the longer I need to stew over it. “Stew” is appropriate term for this race, because I got cooked. I have a feeling many race reports will read similar to mine, but here’s my take on it…

Friday

Arrived at the expo at around 1 pm. The plan was to get there early while there were no crowds, which I did. The first thing I did was check out transition, where I was happy to see assigned spots on the racks. Nobody wants to worry about stuff being moved after setup, so I’m sure it put many minds at ease. I was also happy to see that I had a pretty good spot–third from the end of a rack. Next, I walked down to the beach to check out the swim course. The water didn’t exactly look inviting, but the ‘M’ shape of the course made it look shorter and less intimidating than courses this long usually appear. On to get checked in, which went very smoothly. T-shirts were good quality and were not covered by sponsor logos like NASCAR vehicles, which I also liked. Also included in the SWAG was a very nice swim/run bag. It’s not really big enough for a tri bag, but it is sturdy and has a nice zippered bottom.

After checking in, I headed up towards the Disney area to check into our place for the weekend, made a quick trip to the grocery store and Pollo Tropical for dinner that night. The rest of the family arrived about ~5:30, and we wolfed down dinner and headed to Hollywood Studios for a couple of hours. I learned how to draw Pluto there. It’s seriously the best drawing I’ve ever done, and that’s sad.

Also, it’s probably the most impressive performance for the weekend, which is even more sad.

Saturday

I stayed away from the race and everything involved with it, which was a good decision. I did see some photos of the expo on Twitter that afternoon, and there were big crowds, making me glad I’d taken care of everything the day before. The Missus had a baby shower to attend, so she took the infant with her while I sat poolside (in the shade) while the oldest two went nuts for the afternoon. Some Orlando friends come over with their kids, which was awesome. I spent the entire afternoon, dinner, and evening hanging out with people who don’t do triathlons and don’t give a crap about them. So there wasn’t the usual time spent obsessing about the race and talking about training–very relaxing. Even the usual stress over packing was avoided because I was given an awesome gift–a great new transition bag that zips open and lets you see everything…no more packing and unpacking 100 times making sure you have everything. Was asleep by 10:00.

Race Day

Got up at 4:00 am and headed towards Haines City. Parking was no problem, and getting everything set up in transition went very smoothly. I made sure my tires were properly inflated and spinning around without rubbing on anything, grabbed a Gu and a bottle of Ironman Perform and went down to the beach to relax before the swim start. A lot of people were pretty caught up in the fact that Lance Armstrong was in the race, snapping photos in transition and standing up on the beach all morning to try to get a glimpse of him in the swim warmup and start. I’m not saying it wasn’t exciting that he was in the race (and man…did he kill it or what?), but I decided he was just Competitor Number 4 and to focus on what I needed to do. That meant sitting down and relaxing as much as possible before the start.

Swim (42:38)

The biggest advantage of doing a WTC event (this was my first) is that the organization is incredible. Everything happened on time. I was in the 9th wave, about 35 minutes after the pros started. One big difference I noticed on the swim from other open water tris I’ve done is that it wasn’t a 300 yard washing machine and then clear swimming–it was pretty crowded the whole time, at least for me. When I got out of the water I glanced down at my watch and was very disappointed to see I was in the 40s. I was really expecting ~37 minutes, and 39 at the worst. I noticed that even the pros swam a little slower than normal though, so I guess that could translate into a few minutes difference for a guy like me. Either way, I’d decided months ago not to let the swim affect what I do later because it’s such a small part of the race overall. I don’t really put much into the swim, so I don’t expect that much out of it. My goal up until now has always been to just glide through it with as few strokes as possible and expend minimal energy. More on that later.

T1 (3:12)

Very happy with my transitions. No issues at all, even with putting on my HR strap. I decided to put my bike shoes on before mounting, and I’m glad I did. The start was on a slight uphill and there was lots of traffic. I passed several people in the first half mile wrestling with their shoes.

Bike (2:47:43 / 20.03 mph)

Right at the start I felt like I had my breaks on. I jumped off and found that my brakes were rubbing my back tire. Yes, I checked this before the start, but things get bumped around in transition, so I didn’t sweat it. A quick fix and I was going again. No significant time lost. The first half of the course was really fast, but I made sure not to fall into that trap. I took it easy and didn’t let the heart rate float above 140. I was still passing a lot more people than were passing me (thanks slow swim), and made sure I took in plenty of fluids and food on schedule. I made it to the big hill at mile 27 at over 21 mph, and average HR under 140. I was really saving up for the upcoming rollers and the run. I did attack on the hills, but made sure to recover at every opportunity. The second half of this course is definitely more challenging than the first, but if you conserve in the beginning it will pay off. I was passing a lot more people at the end of the ride than at the beginning, and my heart rate was still where I wanted it to be.

This bike course is nice! Except for a really bumpy stretch on Masterpiece, it’s pretty smooth. It was a really fun ride! For the first time ever in a race, I didn’t want to get off the bike and run. However, I was looking forward to what I’d set myself up for, having saved up all that energy and riding according to the plan.

T2 (2:33)

As smooth as I could have hoped for. Removed my shoes while I was still on the bike, which helped speed things along. I did forget to grab another Gu, but no worries since I could grab one at the aid station. One thing I’m happy I did was leave a water bottle for myself to take on the run exit. It’s about a mile from the run start to the first aid station, and I heard some grumblings about that during the first mile of the run.

Know the course.

Run (2:20:58)

Aside from the typical transition legs, I left T2 feeling good. My heart rate immediately jumped up to the mid 150s, but I wasn’t too worried about that. I knew was probably running a little faster pace than I felt like I was, so I tried my best to slow down. That’s usually the case when I get off the bike–any pace feels slow just because the scenery has been going by so fast for the last couple of hours. I fought up the first hill, even though my HRM was beeping and telling me to walk. I listened halfway up the next hill, but my heart rate never dropped very much; about 157 was the best I could get it to. But I could still run and maintain that, so I did. I finished the first lap with a 9:48 pace, which was just a tad faster than I wanted to be. I started calculating in my head what my finish time would be if I could do that one more time and possibly speed up for the last 5k. The first hill won the battle the second time around, and by the time I got to mile 5 I was at 10 minute miles. I started doing the math and trying to hold that pace.

Then the wheels started falling off.

The last 8 miles turned into the hardest run I can remember doing. The real race of the day for everyone was against the weather and trying to finish before it got too hot. I lost that race, and once it got hot it kept getting hotter. About the only way I could get any relief for the heart rate was to fill my jersey with ice, but that didn’t last very long. It was also tough for me to take in enough fluid to replace what I was losing and continue to run without some serious sloshing.

PR hopes were fading quickly, so I focused on calculating what I needed to do for a sub 6:00:00 finish. That kept my mind occupied for a while because I was run-drunk, but I knew it was getting really bad when I couldn’t remember what mile I was on. At that point, I stopped my watch. I was tired of hearing the HRM alarm anyway, and I decided to focus on going as fast as I could in the moment and let the chips fall where they may. I was somewhere in the last 5k, and that’s all I needed to know.

I looked at the results for some other people in my wave, and it looks like many of them have similar stories. There were a lot of people walking up those two hills, not just me. Yeah, it was really only one kind of big hill and one medium hill, but on a three lap course in that heat, it turned into six pretty big hills.

This run course is deceptively difficult in hot conditions. Don’t underestimate it.

Finish Line and Post-race

I picked off one last person just before the finish, and I got picked off by one last person just before the finish. I’m not sure if I just looked horrible, or if they’d been pulling a lot of people to the medical tent (maybe both?), but I was immediately asked if I was ok. Now I have an idea how boxers who’ve been knocked down 2 of the allotted 3 times in a round must feel. I’m just happy I didn’t get knocked down that third time, and I was glad to preserve my 5:57:04, getting a finisher’s medal and hat as a bonus.

I was greeted by my 4 biggest fans immediately.

Then I crawled to the nearest shade I could find and took my shoes off. They were soaked for most of the run, and my feet took a pretty good beating.

After a couple of bottles of water, I’d recovered enough to walk the oldest young’un to a porta-potty and hold her a few inches off the seat so she could do her thing–everyone who does stuff like this needs to be reminded that it’s not really about them–then I crawled back to my cave. The family headed back to the resort to get out of the heat while I headed over to the Athlete’s Lounge to get refreshed. Now here’s my only real complaint…not a single cold-cold beer to be found! I think a fella ought to be treated to at least one cold-cold beer after something like that. I can handle a limited selection of food. In fact, that burger was mighty tasty and the soda (which I never drink) was amazing. But it left me thinking that a cold-cold beer could have been that much better.

I will go on record here saying that you get what you pay for with WTC events. It was the biggest, most organized, and smoothly operated triathlon I’ve ever done. Bonus points for pulling it off so successfully at a brand new venue. I was at the same race at Disney a couple of years ago as a spectator, and this venue was much more spectator friendly. The aid stations were very well stocked and staffed as well, and the volunteers were amazing. It was also great to see so many people out along the bike course to watch the race and cheer. That’s something you usually only see at bigger marathons. I don’t think I’ve ever seen a spectator on a rural bike route like that during a tri, so thanks to the good people of Polk County for coming out and making us feel so welcomed in the very first year at this location.

The Day After

We had an 11:00 am character breakfast reservation at Chef Mickey’s to celebrate someone’s successful potty training (not mine), and I was ready to tear into it. Pro tip: book character breakfasts as late as possible here and you won’t feel rushed to get out to make room for other people. You’ll also be so full that you won’t need to pay Mouse prices to eat again…it’s basically a huge lunch.

We saw the crowds at Magic Kingdom were going to be nasty, so we opted to go back to Hollywood Studios. It was already looking to be another brutally hot day, and there are lots of things to do in the shade and air conditioning there and at Epcot. We stayed until 8 pm, and this is the first time I’ve ever left a Disney park feeling better physically than I did when I arrived. I did just enough walking to loosen my legs up a little, and there was lots of sitting in the shade and relaxing–the “Honey I Shrunk The Kids Playground” rocks.

I had some time driving home to think about what I could have done better or differently, but most of it is simply training. Initially, I was a little bummed about my time, but not enough to beat myself up over it. I don’t think there’s a whole lot more I could have done on race day. I executed my plan, but the weather didn’t want to cooperate on the run. There’s nothing I could have done to control that other than get waaay faster on the bike. And there’s not much I could have done differently in training based on the program I was using. I was as prepared as I could have been given where I started from. I did all my long runs in the heat of the day, but it didn’t really get hot here until a couple of weeks ago. Again, I couldn’t change that.

And Beyond

Tuesday is P-90x stretching and 15 minutes or so treading water. Wednesday is an hour on the bike. I’ll swim Thursday, rest Friday, run semi-long this weekend, and plan on starting some CrossFit endurance stuff next week.

I’m thinking a June swim clinic could help change some things for me. I’m a reasonably efficient swimmer with a slow turnover, but I think I’ve gone about as far as I can with that and need to learn to turn over faster with efficiency. That will take coaching. My run isn’t where it has been before, which means it’s not where it can be. I’m thinking a fall marathon will help remedy that. I don’t ever want to go into a 70.3 (or longer) again without having done the full run distance within the last 6 months. It had been almost six years since I’d run 13.1 before this race, and that just didn’t have me where I needed to be physically or mentally.

More weight loss is definitely part of the plan as well. That glutinous breakfast was a last hurrah…at least for a little while.

Here are some race reports other people have posted. If you come across any other good ones, let me know in the comments and I’ll link to them!!!

Iron Bob’s Race Report

Phil Castello’s Race Report

KC’s Race Report

Silver Jade Deutch’s Race Report

JC’s Race Report

FST’s Race Report

Libby Bergman’s got a really good, honest race report with a happy ending.

Mauricio Sanchez says it’s the toughest race he’s ever done

Half Triing recommends it!

Beginner Triathlete Race Reports

May 15, 2012 / Scott / 2 Comments

Not counting running from swim exit and to bike mount line because I don’t know how long that will be: 15s

Not counting running from dismount line and to run start because I don’t know how long that will be: 30s

Amped.

Practicing Race Plans In Training

May 10, 2012 / Scott / 3 Comments

My race plans usually aren’t very complicated. I’m just a regular ol’ MOP’er. I don’t have the latest equipment or a coach. I don’t race very often, and I don’t live and breathe triathlon. It’s just fun for me, and I actually enjoy the training more than the racing. I’m not racing anyone but myself anyway…no realistic chance of placing in my age group.

But I loves me a PR.

So here are some of the things I’m thinking about for my upcoming race, and how I work on them in training.

Swim

The course has changed to an ‘M’ shaped swim. Sort of unconventional, and I’ve never done one. As usual, I’d I’d like to take it easy for the first “out” part. I plan for what I want to happen on race day in my training swims by overcompensating for an easy start, swimming the first 500 yards as “long” as I can. This means really reaching and gliding with each stroke; usually about 11 strokes for the 25 yard length, breathing every three strokes. I then do at least 500 with a little faster turnover, breathing every two strokes. Sometimes I’ll go another 500 at that pace. I know I can handle that, and I’d like to pick up the pace a little on the diagonal parts of the ‘M’ on race day. From there, I like to take it easy on the way back, almost a cool down, because I don’t want to transition with a jacked up heart rate and body/mind that isn’t as relaxed as possible.

Now, I know realistically that the adrenaline is going to be a factor at the start, and I also know myself well enough to know that it takes me a couple of hundred yards to settle into an open water swim. And if I find some good feet, I’m jumping on them and riding as long as I can. But the swim is negligible for my overall time, so I just deal with whatever happens there on race day. I won’t be worried if I swim a little faster than planned, and I won’t be worried if I swim a little slower than planned.

Bike

There are some rollers on this course, and winds could be a factor as well. I have a pretty old bike that never was the latest and greatest, and I don’t have multiple cassettes and wheel options to change based on terrain or what the wind is doing. I keep my strategy here simple. Fight the wind and fight the hills, and relax a little on the downhills and with the wind at my back. I practice this in training all the time. The rationale is pretty simple. When an object, in this case a fat guy on a bike, is going slow it doesn’t take as much energy to increase it’s speed by 1 mph as it does when the object is going fast. It’s tempting to ride harder when the wind is at your back because you can look down and see your mph jump on your computer, but physics says it’s a foolish thing to do. It sucks fighting to stay over 18 mph in a headwind, but it beats giving up and going 16.5.

I stay in aero all the time, or as much as possible. If any sitting up is going on it needs to be standing to power up a hill or, if seated, with wind at my back. Even then, only for a rest. Stay aero.

I like this course for my plan because the course is a loop that starts heading south, then heads back north. The biggest hill is at about mile 27, and there’s a good chance winds will be out of the south. That means I can put a bigger effort in at the beginning going generally uphill and into the wind, and get more of a rest at the end, going generally downhill with wind at my back. That will help with my plan to fight for a pre-determined average speed on the bike and (hopefully) get a chance to try my run strategy out.

Run

I’m doing something here I’ve never done before. Maybe it will work, and maybe it won’t. Either way, it’s a better plan than “just survive”, even if that’s what I end up doing. I’m breaking this run down into 3 separate pieces: 2 five mile sections followed by a 5k. I have paces I’d like to run for each of them, but the hard part is going to be holding those paces. For the first 5, the challenge will be getting up to speed getting off the bike. There will need to be some split differences in these miles. I know from experience that it takes me about a mile to get my legs back from the bike.

For the second 5, the challenge is going to be getting to the right pace in the first mile and then holding it without speeding up. I’m not really concerned with what will happen if I slow down during this section. If I can’t hold the pace for the entire 5, there’s no way I’d be able to race the last 5k anyway, so I’ll be better off saving myself whatever gas I can to get through it. But I don’t want to go faster than my predetermined pace, so I can have as much as possible available for the 5k.

If I make it through the second 5 on pace, it’s a 5k race with whatever is left in the tank. Again, there’s a course advantage here. The course is three loops, and the first part of the loop is uphill. If I can make it to the top of that hill on pace in the last lap, what I’m left with is a mostly downhill 3 miles or so. That should help with the pace. Again, if I can’t keep on the pace schedule for the first 1o miles, then whatever happens happens.

To train for this, I’m going out and doing short runs and trying to hit those paces. For instance, I’ll do a one mile warm up, then try to do my first mile at the pace I plan on running the first 5 during the race. For the second mile, I’ll try to hit my planned pace for the second 5 during the race. And for the last mile, I go at the 5k pace I’d like to hit on race day. I’m actually doing my long run this weekend with the same strategy, but using 2 miles instead of one for each planned section.

It’s worth noting that this entire, detailed, thought-out plan is a product of two things: (1) Not listening to music when I run, so I have nothing to do but think about this and (2) Tapering right now, so I’m obsessed with thinking about this race. If you are using this plan as advice, keep in mind that it’s free advice, and it’s worth about what you paid for it…if that.

In a way, I’m looking forward to this all being over with so I can go back to worrying about what new features Google is pushing out this week. Or maybe I’ll keep up with the Kardashians for a day or two until I’m so repulsed that I want to train for something again.

Saving Time During Taper Time

May 9, 2012 / Scott / 0 Comments

70.3 tapering doesn’t drive me nuts the way marathon tapering does for a few of reasons. First of all, the taper is two weeks instead of three. I think I’d actually do better with a two week taper for the marathon as well, but I’d have to train for another one to prove that, and I’m not that interested in it right now. Ouch.

Also, the taper doesn’t provide much rest for the training program I’ve been using. The workouts let up a little, but not that much until the second week. It’s just a slight drop off for the first week, and I’m so eager to be lazy at this point that it doesn’t feel like enough. I can’t wait until next week when the real drop off happens. At least for the first couple of days anyway, then I’ll start freaking out and thinking my fitness is going to disappear.

The biggest sanity saving factor for triathlon tapers is that you can use up all that extra energy practicing transitions and freaking out over how you are going to pack. Inevitably, this leads to searching the internet, reading blogs, and watching people give transition advice on YouTube.

Here’s what I’ve learned so far: 90% of the people on YouTube have no idea what the hell they are talking about and pack way too much crap.

I saw one video that was touting a 30 second transition. Now, after the guy got his wetsuit off (that doesn’t count for transition time?) there was 34 seconds of edited video showing him transitioning. He didn’t have his shoes in his pedals and spent most of his time on that. I do give them props for using music that sounds like it’s from “The A Team” or “C.H.I.P.S.” though.

And the bags people pack are amazing. I’ll admit to packing two pair of goggles, but that’s about where my excess packing stops. And I eat a lot during one of these events, but I get as much of that as I can from the aid stations. I’ve even cut back on the things I packed for my last race. Not bringing my own post-race beverages this time. No HRM either.

That’s right homie…I’m going for broke on the bike. I’ve decided on a minimum speed I need to hit my time goal, and I’m going to maintain it. If I bonk the run because of it, so be it. Bike is my best opportunity to meet my goal.

Speaking of the bike–a bento box with a couple of GUs, one sports drink bottle and one water bottle are all I bring with me on the bike, and the water is mostly used for, ahem, “flushing”. I’ve seen bikes with gallons of liquid on them and GUs taped all over the frame. I do have one other bottle on my bike, but that’s packed with a spare tube, tire change tools, and CO2.

I plan on picking up a couple of minutes off my last race just by practicing transitions.

T1 should be pretty fast, it’s basically three actions.

Put on helmet
Fasten race belt.
Unrack bike

I’ll be wiping my feet while I’m doing these and will use my water bottle to clean any remaining sand off my feet out on the course before putting them in my shoes. There’s no problem having enough food and liquid to get to the first aid station at 18 miles.

T2 will be take a little longer–six actions, and I’m wearing socks for the run.

Rack bike
Sit down
Remove helmet (while wiping feet)
Put on socks
Put on shoes
Grab visor while standing up

The biggest hiccups I’ve had in my practice transitions so far have been not leaving my shoes wide open enough (on bike and run) to get my feet into them easily.

And I won’t leave you hanging. Here are two videos that are actually helpful from Dave Scott, who knows a little bit about going fast.

Ironman 70.3 Haines City Course Preview

April 30, 2012 / Scott / 0 Comments

I ended up riding long on Friday night because I had a schedule conflict on Sunday (Disney Princesses eat breakfast on a very tight schedule), but I went over on Saturday and checked out some of the course by car and on foot. Here’s what I’ve got…

Swim

The lake level is down…we’re in a drought here. I guess that’s the reason for the recent swim course change. I read on the site that it’s clear water, but it didn’t look especially clear to me. I didn’t get in, but I’d guess visibility of a few feet at the most. I’ve done a bunch of lake swim races in TN, so it’s about what I’d expect for a shallow lake swim. The beach for entry/exit looks pretty nice.

I didn’t see a single alligator if you’re someone who’s concerned about that. 🙂

Oh, and swim wave times are posted now.

Bike

My original plan was to go ride the course alone, but I’m glad I didn’t do that. I’d definitely recommend going with a group if you’re planning on getting a ride in before the race. It’s not the condition of the roads that is a problem, but the sections I saw were relatively narrow and in rural areas, so I’m not sure how safe I’d feel riding them alone. Admittedly, I’m a lot more cautious about when and where I’ll ride my bike than most people are.

The worst road conditions are on Masterpiece stretch, but I read that they are patching it before the race and repaving for next year. As long as the holes are patched and it’s clean, shouldn’t be a problem. Still, flat changing skills are never a bad thing to have.

There’s a really quick downhill and uphill right out of transition, which is something to be prepared for if you transition barefoot with with your shoes already in the pedals since that will probably be a higher traffic area. I’m a little torn between rushing to get my feet strapped in while in traffic to get up the hill quickly or waiting until I’m on a straight flat section with less traffic and dealing with it then. Right now, I’m thinking better safe than sorry, so I’ll probably just mash up the hill and wait until N. 30th street to deal with my feet where the course looks like it may open up a little.

The turn from Ledwidth onto 14th street at the beginning of the course is a little rough too…again, only really matters because it’s a higher traffic area and right in a turn. I’m not really expecting to get up to speed until after this section.

One concern I’ve had is winds. Here on the coast they are relentless, but the air in Haines City was pretty calm, at least on this day–small sample set.

Run

I didn’t check out the whole run course either, but the section that is in the park is a really nice, wide path. It’s concrete, not asphalt. Not a lot of shade, and it was pretty hot already at ~11:00 am, as expected. If you are expecting a “Florida flat” course, this isn’t it. But, again, by East TN standards it is far from hilly.

Transition

It looks like the Library parking lot is the transition area, and it’s set up with wide and easy to find entry and exits naturally. It is a terraced lot, and I’m not sure if they’ll only use the top, bottom, or both. If you’re on the bottom terrace I’d think it’s a little disadvantage because there’s slightly more hill to deal with and a longer course to cover.

Misc

For folks with kids, this is a great location. There’s a very nice park with a couple of playgrounds, splash pad, etc. They’ve marketed it that way, but it lives up to advertising. My kids had a blast playing while I was checking things out. Parking may be a bit of an issue for your supporters unless they get there early. This was a very happening spot with the locals…parking lots were pretty full. Also, I’m not sure how they’ll handle access to the majority of the parking spots at the park itself since the course cuts off access to that. More than likely, athletes arriving for the race will take those spots pretty early. With three kids under 5, the Missus is going to have a helper come with her to transport them around because there may be some hiking involved for them.

Feel free to post any questions in the comments and I’ll answer them if I can!

Tweeking 70.3 Training Three Weeks Out

April 27, 2012 / Scott / 0 Comments

I’m three weeks away from my big (for me) race, and am having to make some pretty major training changes. Realistically, I know anything that happens from here out is going to have very little affect on what happens race day, provided I’m rested. “10% under trained is better than 1% over trained”.

Oh, and injuries could make a difference too. That’s the reason for the training tweek.

I pulled up with a cramp in my calf at the end of my brick on Sunday. I’d dug a nutrition/hydration hole I couldn’t get out of, and I thought that was the main cause. It was still a little tender on Tuesday, so I bailed on the run scheduled for that day and gave it a shot again for a quality run on Thursday. Pain was almost instantaneous, so I guess it wasn’t just a cramp. I’m self-diagnosing as a Grade 1.5 strain. And I’m self-treating it by taking a solid week off of running. That means I’ll miss one long run. No biggie. I still will have one more. If I have problems on that run I’m not going to push it…I’ll stop running entirely until a day or two before the race, just to test it out.

That means last night’s swim, which is one I usually take very easy, was a hard one. I really pushed to see what I could handle for a race pace, and the good news is I’ll probably be about three minutes faster than I was last time I did this distance. Shooting for 35:45.

It also means I’ll be spending a lot more time on the bike. I think I can bike enough that I won’t lose any run fitness, even if I don’t get another long one in before the race.

If all goes well, I’ll be pain free going into the race and can just manage my pace on the run to keep this from cropping back up again. Even if it becomes an issue, once I’m in the race I’ll be able to fight through it.

If this persists, well, that’s when it will get fun. If I’m going to the start line with any kind of pain at all, the race strategy will change completely for me. I will push the swim a little harder, and I will bike like the race is 57.2 miles long. Drop the hammer. Empty the tank. I’ll assume my run is already bonked and go for broke on the bike, getting every second out of it I can.

Grinding Out Swims

April 20, 2012 / Scott / 0 Comments

Four weeks out from Ironman 70.3 in Haines City, and my training (at least parts of it) has fallen into it’s normal pattern. That’s not necessarily a bad thing.

What’s happening is I’m falling into my normal M/O with the swim. Forget doing a bunch of laps kicking (which I hate), and forget drills. It’s time to get mentally prepared to do the distance comfortably. The best way for me to do that in the pool is to jump in knowing I have a lot of laps in front of me and decide that I’m going to just keep swimming until I’m done.

That still doesn’t really get me as ready as I want to be. There’s still a HUGE difference between getting in the pool and knowing I’m about to swim 100 lengths and looking out at the open water course on race day and knowing I have to do one BIG lap. Big swim courses intimidate me in a way the thought of lots of laps staring at the bottom of the pool doesn’t. Even open water swims can’t remedy this for me because I don’t go out and look at a course that’s laid out; I can’t see exactly how far it is I’m going to be swimming…I just see a lot of water.

It’s almost like the reverse of what happens on the bike. I like to train with multiple 5-7 mile laps for my bike rides. It is very boring. And it builds all kinds of mental toughness for race day. On race day, you only have to do 1 or maybe 2 laps. It doesn’t matter how long those laps are. At least you aren’t looking at the exact same thing 10-12 times over. And it’s not the same thing you saw yesterday and in every ride you’ve done for the past 2 months.

And unlike the swim, you can’t actually see how long the bike race course is when you start out. It’s just a road in front of you.

So I feel like the best way I can prepare is to show up at the pool knowing I’m going to finish the entire length of the swim with no stopping to rest between sprints and no drills to mentally break it up. Just grind. I’ll vary my speed for 250 yards here and there and breathe every two strokes, and sometimes I’ll do a few laps where I practice spotting looking forward and keeping my eyes closed underwater so I can’t follow the line on the bottom.I know I’m probably giving up a whole minute or two by bailing on the drills and kicking.

Or maybe not. Maybe I’ll be saving my legs for the bike where I can gain real ground.

In The Best Shape Of My Life (Again)

April 18, 2012 / Scott / 3 Comments

I’m thinking that on May 20th, barring any unforeseen injuries or mishaps, I’m going to start the Ironman 70.3 race in Haines City in the best shape of my life. At least, it will be a new version of “best shape of my life”.

Being in shape is a very relative thing.

I’ve been (much) stronger than I am now in the weight room.

I’ve been able to run faster at every distance from 100 meters to marathon at one point or another than I can now.

I’ve probably been able to do a 40k time trial on the bike faster than I can now.

I’ve definitely been able to get knocked down and get back up faster and more times…rugby has a fitness nothing else can emulate.

As far as triathlon goes, I’ve probably been in better “sprint” shape than I am right now too. My best 5k fitness level probably correlates with that.

But I’m definitely approaching a new level of fitness for triathlon distances Oly and up. Not that I’m anywhere close to fit enough for 140.6 right now…I know my place in the hierarchy. But it doesn’t seem like an insane distance now. Definitely seems matter-of-fact-doable.

May 21st, or maybe a day or two after that, I’m going to have some thinking to do. I’ll worry about it then, but it seems like a shame to miss the opportunity to start at this point and build into something bigger.

Trusting the Training Plan

April 5, 2012 / Scott / 0 Comments

Right now I’m about 6 weeks out from Haines City 70.3, and almost everything is pointing to a much better performance than the last time I did this distance. I credit this to sticking to the training plan much more strictly and actually listening to people who get paid to spout information about endurance training. I’m not saying I haven’t missed workouts…I have. Two separate sinus infections hurt me pretty bad. But I haven’t missed a single long workout, and I’ve done a much better job prioritizing workouts. For instance, most of what I’ve missed have been swims. If I’m going to miss something, I want it to be a swim.

I’ve also been reviewing my logged workouts from my last 70.3 as I go, and I’ve noticed a few differences. First of all, I never trained on heart rate before…I just did the distances. Also, it looks like my training was much more sporadic than I remember. This hurt me pretty badly last time around. In fact, I distinctly remember treading water right before the gun went off hoping the race would be cancelled because of lightning and wondering if I could really pull off that distance. I ended up having a pretty good race and hitting my goals, but I had no confidence going in. This time around, I know covering the distance isn’t a problem, even if I had to do it tomorrow.

So I’m expecting a PR this time. I do have a couple of doubts, but I’ve done my best to rationalize them away.

1.2 Mile Swim

This is no problem. An afterthought. I did a 40 minute swim last time, and I expect to go no slower than that this time. There’s a good chance I’ll go faster, but if I do it will only be by a couple of minutes…no real difference. I’ve done enough 1500+ meter open water swims since 2006 that I won’t be intimidated looking at the course itself. Just keep swimming. Just keep swimming.

I’m not sure I’ll be any faster here, but I doubt I’ll be much slower. No wetsuit to remove like last time, so that should save me 3 or 4 seconds. I will have to apply some sunscreen, so it’s probably a wash.

56 Mile Bike

Here’s where I feel confident in gaining the most time. Last time around I trained at around 18 mph on hilly courses and raced at 19 mph on a hilly course. These days, I’m training at ~ 20 mph in windy conditions on flat courses and will be racing on a flat (hopefully less windy) course; being 50 miles inland should help with the winds a little, right? Also, looking at my logs from 2006, it’s safe to say I was reasonably rested every time I went out on my bike, which wasn’t often. This time I’m already tired before I even get on the bike. My weight will be about 18 pounds below what it was last time as well.

I’m hoping for 21.5 mph. I have some test data here to back up my projection. Two years ago I did an Olympic distance race where I trained at just below 20 mph and raced at 22 mph. And this was on the coast, so winds were a factor. My weight was about where it will be on race day in May, but conditions weren’t as hot as I expect they will be then. Heat will be the big X factor here. If all goes well, I hope to pick up ~20 minutes here.

I can guarantee an improvement here. I don’t plan on actually sitting down and eating a sandwich this time. I’m going to go ahead and get back out on the course. I should pick up at least 2 minutes here.

13.1 Mile Run

I really have no idea what’s going to happen on the run, but I’m trying to convince myself it will go great. And this is where I have to trust the program. Last time around, my training paces were waaaaaaay faster–sub 9:00 miles. I expected to go under 2 hours, but I ended up running a 2:14. That tells me that, again, I was running rested during training and was not really prepared to run 13.1 tired. This time around I’m training on heart rate, much slower pace, but I’m hurting pretty bad at the end of my long runs. Last week I did 100 minutes (10.25 miles) and was really struggling at the end.

The difference is that, just like on the bike, I’m running tired all the time now. The paces I’m running at are much closer to my training paces for my first marathon. That’s encouraging, because I raced at a pace 45 seconds faster than I trained for that race. If I can even get 35 seconds faster per mile on race day, I’ll be at 9:10/mile, and that will bring me home at 2 hours.

I’m working on a strategy to handle all possible situations for this run. I’m breaking it down into two five milers and a 5k.

First five miles at 9:30/mile
Second five miles at 9:15/mile
5k at 8:30/mile

Starting off at 9:30 shouldn’t be a problem. If I don’t have 9:15 in me for the second 5 miles, it will take some pressure off because there’s no way I’d be able to accelerate to 8:30s for the final 5k. I can back it down to the 9;30 pace and still make it under 2:05. That’s still a 9 minute improvement. Not optimal, but not bad either.

If I can make it through the second 5 miles according to the plan, I’m pretty sure I will be able to mentally push myself for that last 5k.

Goals–Good, Better, Best

I don’t see any way I’ll be over 5:44:59 if I actually finish. Anything can happen on race day (flat tires, temps over 95), and a DNF isn’t ever out of the realm of possibility for anything over 10k. But I can’t plan on things like that. If I beat 5:45:00 I’ll consider that to be “Good”. It’s still a PR.

I’d really like to hit 5:29:59. If I can pull a 2hr run and 20 mph on the bike it will come down to those couple of minutes on the swim and fast transitions. I’ll even give myself some buffer here….I’d be really happy with anything under 5:35:00. This is my “Better” goal.

If everything goes perfectly equipment wise, I have no serious injuries between now and then, weather cooperates, and my run really pans out, I think I have 5:14:59 in me. This would be “Best”.

Pretty cool photo of a “plus-sized” swimmer George Blagden courtesy of UIC Digital Collections

March 21, 2012 / Scott / 0 Comments

You always hear about how hard it is to find time to train when you have small kids. I think it’s true that it presents a challenge, but one that’s pretty easily overcome if you are disciplined with your schedule. Finding time to train isn’t the hardest part of training when you have small kids.

The hardest thing about training when you have small kids is that there seems to always be a cold, ear infection, or sore throat lurking around the house. I don’t notice it so much when the schedule is light, but when volume picks up and the body is more susceptible to the crud, I seem to get it at every turn.