Marathon review

Spinx runfest SRF
October 30

I got to the stadium in good time-about 7:30 AM. I had on jeans and a hooded sweatshirt. It was in the low 40's. Before the race started i got some free coffee and added lots of sugar. I hit the bathroom- it was nice and warm. I took off my pants and coat at about 7:40 and took them to the gear storage area along with my phone that I had intended to keep in the car. I hit the bathroom yet again (lots of coffee this morning). We all headed to the start line at about 10 till. A jet flew overhead low. Elvis led us in singing "God bless America". He was in the gaudy white flared out Las Vegas era Elvis outfit. What a hoot.

I got up near the front (which i did not do at the Greer half marathon and had to wait 50 seconds after the gun) so as to not get behind. I started with the 3:30 pace group. We did the first mile in about 7:30. Pretty quick with no warmup. I was not sure how long I could hang with the group but was allowing myself to go slower if need be. I let them go ahead but At mile 4 I had 31:50 on my clock. It was neat and fun running through downtown on the Swamp Rabbit Trail and onto Cleveland Park.

I joined the 3:40 pace group in the park and hung with them until the hills leading to McDaniel. The leader was a lady and she had 4 other ladies with her. I followed the women as they chatted about child birth. The leader started talking about child birth and having to go to the bathroom all the time while pregnant. I was starting to believe I had to go no 1. I hit McDaniel harder and my ave HR for the 10th mile was 161. Eventually they ran away from me. My heart rate was going too high it seemed (up to 160) and I was afraid of burning out too soon.

As I headed down Augusta I hit the aid station at Fleet Feet and G-man yelled "GO DAVE". I grabbed a water from him. Nice to have someone yell for you. Continued on solo across Church Street. Just then I saw a dime and could not help my habit and turned back to find it and scrape it up. Back on my way.

As I ran on near mile 13 there was a non runner black gentleman out in the street singing loudly a gospel song (as far as I could tell). Interesting distraction. I tryed to yell out an "amen" but I think it was weak. I was out of breath. We ran down under a bridge and I just flew down. It was about here that I noticed I had been following a lady in pink (number 283?).

I followed pinklady for miles. Sometimes I led. We hit an aid station at mile 16 and I grabbed a few gels and a cup of sports drink. Onward. The heart rate was pretty consistent at near 155. At mile 18 a group of 3 came up on me. A tall lady slowly passed me and then got right in front of me. I had to kind of put the brakes on to keep from running up on her heels. That is when we came to a section where we had to get on a sidewalk for about half mile. I was upset with the lady so I punched the accelerator and got ahead on the sidewalk. I led the whole way and as we turned south toward the next aid station.

The slopes were generally down from mile 18 to 25. Hit the aid station at mile 19 and grabbed a gel and drink. I guess I got in front of someone there and he kind of pushed me from behind as I slowed for a grab. Oops.

Soon it was onto the SRT at mile 20. I was back with pinklady. We were doing 8:30 miles and slowing as we ran down the trail. The sun was out and I was glad I had on my dad's billed cap (Tad's Reel Repair, Ninilchick, Alaska). Lots of traffic coming in the opposing direction so i had to watch out. Hit the aid station at mile 22? More gel and fluid.

At mile 24 we hit the SRT where there was the rubberized portion and I opted for that over the asphalt. Squishy but perhaps a bit slower. At the end of the trail and onto River Street. Pinklady said to me "don't slow down, you are pacing me". We had a little chat as we began the last mile or so uphill. I started chasing her and then slowly my turbo kicked in and I passed her for the last time.

I ran the last 1.2 miles pretty hard and it was uphill. I ran into the stadium and the announcer said I was "blistering the field". A guy in the stands said "good strong kick" as I flew into the finish line. I could barely walk. I had to wait a few minutes before I dragged myself up the stairs.

Finished in 3:40:04
Average heart rate 157
Three purple toes. Right knee pain. Left foot outer tip bad pain.


To be revised!!

Marathon attempt

Will attempt my first marathon on Oct 30. The Spinx runfest in Greenville should be a nice race. Played with the idea of trying to do it in 3.5 hours but may just need to make sure I finish (under 4 hours). The air will be chilly about 40 degrees at 8 AM. Tpok vacation Friday night and plan to go in Saturday night. Yuk.

Lonesome rider

I got up late Saturday morning about 8:30 am. I had wanted to join Doug G. with the downtown Carolina Triathlon group but I would miss them. Was up too late Friday at the WHHS football game and getting my daughter at a party afterwards.

Anyhow got a pot of coffee and was on my bike about 9:20. I headed downtown just in case I might catch Doug at the tri shop still. I went slow warming up, fighting a headwind and traffic lights. Averaged about 14 mph. Got to the store and no Doug. I saw a sea of pink from folks leaving the Susan G. Komen run/walk event for cancer.

So the I headed north an got on the Swamp Rabbit trail. I was going fairly well but had to negotiate a lot of traffic with runners, walkers and other bikers. Went up to past Furman where the gravel section is and got off. Went toward Paris mountain. Decided to stay off of it and head to Ceasars Head for a long climb. I had kind of wanted to do the Six Gap century in Georgia on Sunday but with rain forecast as a sure thing then I was not into that. So I wanted to get this long ride in and so far I was not sure I'd be doing that.

As I was about to cross over US 25 I saw a big group of cyclists headed at me. I waited and yes it contained Big George Hincapie in it. I waved as they went by. The I thought about it for 20 seconds and turned around to catch them. I was going by the seat of my pants today. I stayed with the group a few miles until on Old Buncombe they all stopped at Parkers road (?) for some reason. I continued on Parker so as not to be discovered as an uninvited guest in their group. I felt akward. I circled back to old buncombe and the group passed by me as I was going fast down it to the north again.

I finally got to the top of Ceasars Head after riding up US276 the whole way. I stopped at the overlook and watch people with binoculars looking for hawks or some special bird. One lady was sitting on the railing and it was freaking me out. It was at least a 1000 foot fall if she lost her balance. I finished my energy bar, went and filled my water bottles and decided to go thru the Dupont forest area over to Flat Rock, NC. It was a hot day and I would later find out a new record was set at GSP with a 94 degree reading! Anyway the clouds were coming from the west and rain was forecast to start Saturday night.

The ride to flat rock went well with all the great scenery (forests and rushing rocky rivers) and I made good time. Got up to 48 mph on one downhill section. Went to the Carl Sandburg home visitors center and filled up the water bottles. 70 miles so far and headed south toward home.

My average spped for the day had gotten above 16 so I know I was doing OK. I sent a text message to my daughter that I would be home by 4:30 pm. I rode on until I got to the state line and from there it was a 6 mile descent. The clouds were building and some were dark. Just before I got to Tigerville there were wet sections of road. I had missed a breif shower. Kept pushing on and got home about 4:10. Ave speed was 16.9 for the 105 mile trip. Time for a smoothie and collapse on the floor.

fixing flats

I headed toward Saluda for a 60 mile ride in the unusually hot conditions today. I left at 1:00 pm and had to be back around 4:30 and then pick up Kristen at softball practice at 5:00. As I was climbing the watershed my front tire just blew out in a second. The tire had blown through. I knew I should have replaced it. So I got out the spare and a few dollar bills to boot the hole. I would do the repair and head back home with fingers crossed that the boot would hold. It blew at about 2:30

I pumped up the tire andvit did not inflate. The tube had an odd slice in it that I must have put in it trying to install the tire bead. I tryed a patch and it would not stick. Tryed a second patch, thought it was ok, and installed. Pumped it up and no inflation. Time was running out and the mosquitoes and horse flys were driving me nuts. So I took the original tube and patched it. At that point a couple cyclists climbed by and asked if I was ok. I said yes thanks (I hoped I would be). Then the watershed official truck came by and asked if I needed help. Thanks but I can fix it (I hope).

So I put the original tube in and pump it up and it inflated. Yea. Thank God. It is now almost 3:30 and I have to go almost 23 miles and then change (or not) and get my daughter. Yikes. I pumped up the tire to only maybe 50 psi I am guessing by the way. I get on and hurry down the mountain. I rode pretty hard the whole way back but was making good time so no huge effort. Average heart rate was 147 on the way back. Got home at 4:40. Time enough to make a big banana-whey-glutamine-creatine-milk smoothie. Yum.

Long run to Peace bridge

All night Sunday I felt I could or would to for a rather long run. I had not done much hard training on the weekend so I felt I had alot of energy stored up. Finally at 2 am I got out the door and was headed down Wade Hampton toward downtown. I was at least ready to hot the Handlebar and back for 13.5 miles. Along the way there were 4 police cars with their lights on at one spot. I ran past but saw no real problem or situation. I later found out that a hit and run had happened there. Also much later they caught the driver.

Anyway as I got to the handlebar in 57 minutes in the mid 60's temps. Feeling good like I might go to the main library. That would be a few more miles. Instead when I got to Main Street I headed downtown. It was a runners high as I ran past all the stores and hotels lit up. I was also using the iPod nano and listening to some upbeat tunes. I headed to the Peace Bridge and went over it for a strange, lonely view of the falls but feeling good.

Headed back up main street and toward home. The pace dropped to 9 or 9.5 min per mile. I did not care. Just wanted a long run. The heart rate was low the majority of the way. In the 130's. Picked up the water bottle I had left at mile 5 on the way back. Finished a Bonk Breaker energy bar. Got home at 5 am with 2:30 run time for about 17 miles. Legs felt ok but the knees were beginning to hurt.

Am I headed toward a marathon?

SC Half Triathlon

South Carolina Half Triathlon


August 29, 2010

Greenwood State Park



1.2 mile swim, 56 mile bike, 13.1 mile run (70.3 miles)

For more information on the event go to

www.setupevents.com



The night before I had driven down and slept in my truck in the parking lot. On the way I stopped at Ingles in Laurens and got a bunch of food including bread and a packet of sliced turkey and a pound of macaroni salad, potato chips and more. Once I got to the park, I lubed up my chain and pumped up my tires (to about 105 psi). I rode my bike for an hour on the run course and thru the campgrounds until dusk. Real easy ride. A guy from Virginia stopped and asked me about the bike route and did I have a map of the bike route-yes. We looked at it. Apparently he had just ridden the route but missed some of it. Into bed later than I had hoped at about 9:30 PM. There were teenage campers 2 boys and 3 girls maybe out at midnight that came to the parking lot on foot and woke me up for about an hour. I looked out and the one girl was stripped down to her underwear and yelling about it. After about half an hour I finally got out to confront two remaining girls (was too tired to move before then) and they were already walking away. Back to sleep.



The alarms started going off at about 4:15 am and I slowly got up. Packet pickup began at 5am. I soon heard car traffic and talking. I tried to eat as I got stuff ready which was a challenge. I got stuff over to the transition area about 6 am and then headed to a portapoty to change into my tri shorts and apply body glide and go #2. I tried to eat as much as I could (more turkey sandwiches) There were many cars everywhere by then. At 6:30 in the TA they announced that the TA would close at 6:45 (the website said the TA closed at 6:50!) and that we needed to get weighed in. I struggled to get everything laid out and ready before the deadline. I weighed in at 146 which was showing I was very full compared to normal.



The swim was in Lake Greenwood. At 7 am we all gathered for the national anthem. At that exact moment the sun was rising over the trees at the waters edge as we looked east at the flag. When the anthem was over the sun was raised to a full orb. What a moment. The first two waves took off 4 minutes apart. Then my wave of 45+ males was next. It seemed like no one was moving down the steps, but we needed to get in the water ASAP. I kind of pushed my way down the steps and got in. I rinsed my goggles (having put anti fog stuff in them) and put them on. I went under checking for leaks. I treaded water until I heard the countdown. At the one minute till start I started my fairly new Timex Ironman stopwatch. I was off! After a while of struggling to get my bearings of where the far off turn buoy was I realized to head for the sun. I kept bumping into other swimmers along the way. Got to the turn buoy and looked at the watch and it was 15.5 minutes which was on track for a decent time. The next buoy was so far off and my near sightedness so bad I could not see it. Just follow everyone else. Intermediate buoys were along the way but they can be not in the best line for the turn buoy. I was doing a lot of breast stroke and some side stroke. I just kept finding myself zig zagging when doing freestyle. This was my second open water swim and I am still trying to learn how to do it right. There was a pink swim cap (lady from a wave that started after mine) that passed me and I tried to stay with her. She was so fast that it did not last long. Then I saw a light blue swim cap as I passed him (a wave that started before mine. He was slow! At the last turn buoy my watch showed about 30 minutes. Still not too bad. From then on I was determined to swim freestyle and make good time. I prayed for help. Then I think I got an answer in the form of another pink swim cap. I stayed with her. The water was cloudy, but clear enough that I could see her feet every once in a while or at least a pattern of bubbles from her wake. I just dug deep and drafted her for many minutes until we were nearly to the end. Thank God it was the end. I was so tired it was hard to get out of the water and run up the boat ramp. It took me about 45 minutes of swimming which was my estimate.



Into transition area and get on everything for the bike leg. No real disaster here like I had at the Greenville triathlon with changing into my jersey. My inner thigh muscles began to cramp badly. I guess all the breast stroke had overdone them. Onto the bike and out of the state park. The cramps had subsided as I was not using the inner muscles now just the top quads. Along way I began to slowly pass other riders, but I noticed my heart rate was too high yet at about 155 to 160. I would need to back off soon and settle in at 145 to 150. Still more riders I passed. At about mile 10 I began to notice rider 127 pass me. Later I would catch and slowly pass him. This continued for miles. He would pass me on the flat or downhill sections. I noticed that he had an expensive full aerodynamic bike and wheels and all. At the 15 mile mark the guy handing out waterbottles was not prepared to hand one to me but that was OK since I really did not need any. At mile 30 I wanted a Gatorade though. We turned WNW at Saluda to go up 178 and rider 127 was still there. It was not until about mile 40 that he was out of sight and I was starting to loose steam. I had gotten up my average speed to 21.4 mph at about the halfway point when I began to feel some fatigue. My stomach was feeling overfull as I forced my energy drinks down my throat. I was bloated, but wanted to get in the calories. Where did I go wrong? Before I got to Ninety six and I was isolated from other riders I tried to relieve myself to see if tit would help. No luck. I was loosing time. I went by the 45 mile aid station without getting water. Into the town of Ninety six and I was feeling a little better. I went by my boss’s house at 10:24. He was not there but he had already left for church. I told him I estimated it would be 10:15 but I had not taken into account the wave start delay of 15 minutes or so. It was onto route 702 and heading east the last 6 miles I soon passed thru a tricky spot where the police were stopping traffic and I had to zigzag around all this at high speed. Next I saw runners already into mile 3 or 5 on the run loop. I got into the state park and into transition having averaged about 21 mph. Soon I was off on the run. I was slow at first. The legs were shaky.

Before the first mile I began getting bad cramps in my quads and I walked and even stopped to massage them. A guy behind me was stopped as well and he was putting some pills or something into his mouth. I asked him what he was doing and he said he was taking some Tums for an upset stomach then he asked me what my problem was. On I went trying to jog out the cramps and tough it out. At the one mile mark or the turn onto 702 there was an aid table and they had electrolyte tables. I took 3 or 4 of them at once and some Heed (Hammergel product). The cramps did not seem so bad anymore so I ran on. Now the pain was in my stomach. It was so full and bloated that it hurt. Keep running anyway. At mile 3 or so there was a porta-potty and I tried to relieve some fluids. Then to the turnaround and back at mile 4 the same porta-potty I tried again in desperation. At about every mile or so there was an aid station and I took a little drink of this or that. At mile 5 they had coke and that was what I wanted! I was poring water down my back and into my hat. The temp was into the 80’s now and the sun was blaring down. Not extreme heat but pretty hot to me. I hit the turn around of 6 miles at 57 minutes or so. A fairly slow pace but due to my problems not a disaster. I was still feeling some bad but some better. The bloating was starting to resolve as I passed gas a few times. I sounded like a large flatulent beast as I did so (away from others I think). I would stop at every aid station and take what they had and pour water on myself. My shoes were now soaked and as I ran they would go squish-squish. At mile 9 I tried yet again to relive my self and the pain. Volunteers would spray water on me too and that felt good. At about mile 11 I hit the last stop for more coke. I ran pretty strong toward the end. Saw a few people walking and struggling. As I came toward the end about 100 feet from the line there were kids cheering us on. Then there was a guy bent over, hands on knees and puking. Medical people were coming down to “assist” him. I ran up the steep little hill at the end as they called my number and name. It was done. I made my way to the shower canopy to get fully drenched and cooled down. People were asking if I was OK. I went into the medical tent and sat down in front of a huge fan. The cooling effect was wonderful. A guy brought me a Gatorade. Later I saw them put an IV into some guy as he was walking (?) and they got him into the tent to lay down. I needed to go get my bike and stuff to put into my vehicle but my legs were so sore it was hard to walk. It was very painful to walk down the hill.



Later I would go to the free meal and sit down. I ate the meal in the shade out front and watched others coming into the last mile of the run. I went back into get some ice cream. Who else but no. 127 (Tom Keely) sat down beside me as I had my ice cream. He was also the 59 year old from Virginia that I had talked to the night before. I met his friends from Greenville. He told me about the legal drafting we were doing on the bike. He said we were working together (but I did not know it). He told me to stay 20 feet behind another rider and it will give some advantage but still be the legal minimum distance. We talked more as he ate then his name was called as he had won his age group and had to get his trophy. He is a high school wrestling coach and a roofer he said. Also he does 24 hour bike rides (380 miles is his record I think). Anyhow we both needed to leave around 3 pm (he had a 9 hour drive!) and had to be at work the next morning.



My 5:29 time was a minute better than I had hoped for in the best scenario I had put on paper prior to the event. The bike was better and the run was slower than expected and the swim was about right. I was happy with the outcome. I think I was the first place SC man in my age group. A lot of GA guys came over and showed off. Now what? I think I might like to do this event next year but maybe even another 70.3 before then. Soon my swimming pool will close and I don’t have a wetsuit so I am not sure about another triathlon this year. Some good bike centuries are coming up and I also want to do a marathon so we will see what happens.



9/3/10

One weekend-two triathlons

My daughter participated in the tri to cure youth triathlon on Saturday. She was unable to train for like 3 weeks prior due to injury yet still did the whole thing. Her first triathlon. Now she wants more!

I did the Greenville triathlon on Sunday. Even though I had plenty of goof ups I finished without an accident. I need to improve many aspects and apply it at the SC Half Triathlon on a month.

Miracle hill century ride

Great century ride. Doug and I stayed together pretty much the whole way and came in the finish together in tie for 5th century riders. Rob Dempsey came in 4th and we played cat and mouse with him a little. We raised almost $80,000 for the MH Ministries.

In training for SC HALF Tri 70.3

I have registered for the 8/29 SC Half triathlon. It is at Lake Greenwood. I am apprehsive about it since I have only done the sprint lengths so far. Just hope to finish it. Also I hope to break 5.7 hours and approach 5.5 hours.

Ride with Rob to the north goes "south"

Miracle Hill training ride

5-22-10 Joined up with a good group to ride up Ceasars Head, along the East Fork French Broad river in NC and back to Pumpkintown.  I rode there and back home so I got in 110 miles overall on Saturday .  It was real foggy in the morning and all the way until we got into NC. Then the sun came out.  Rode with Doug Guth mostly.  He was marking hazards as we went.  It is funny now but one time he stopped right in front of me at a bridge and I nearly collided into him.  I was scared but glad we didnt.  No problem.  At the start of the ugly climb up Walnut Hollow he painted a sad face and a smiley face at the summit.

i thought it would rain that day and was running late so no sunscreen.  yep sunburn on both forearms.

I am trying to raise money for the Miracle Hill Ministries so if you can give me even a dollar I'd appreciate it.  Im going to ride tha 100 mile route. Go to  the following link to donate:

www.miraclehill.org/whats-going-on/cycling/

If you want help with this let me know.

Thanks.

daughter is now a USAT member

I got my youngest daughter a membership to USA Triathlon.  She seems willing to try a youth triathlon july 31.  We went to Furman on Sunday and checked out the entire course.  We went in and looked at the pool, figured out the transition area, rode the bike course then she ran the run course. I was proud of her.  Now for tthe training she will need to do.  I will be taking lots of notes Im sure to guestimate her finishing time.  Need to work on T1 and T2 techniques.  Wish she had a lighter bike.  Hers weighs almost 35 pounds.

longest swim yet

Just got done swimming at the YMCA   I swam 110 laps for about 5500 yards or 3.35 indoor swimming miles.  I didnt know I would go that far but not surprised.  It took me 2 hrs 10 minutes to do the 100 laps or 3 miles so I beat my old record by about 10 minutes.  It is weird that the first 30 to 60 minutes seem so hard on my heart and then it shifts to easier breathing and heart rate but then the fatigue on the muscles starts kicking in.  Takes awhile to warmup and get a rhythm going.

I got real bad cramps in my calf at about 90 laps.  I drank 40 oz of sports drinks during all of this.  Afterwards I had a cocktail of Powerade, creatine and whey protein and a protein snack bar.  Hopefully my calf cramps will settle down.  It is weird that my arm muscles do not seem to cramp.  I guess pushing off the wall all the time gets to the calf.  My shoulders and back are sore but not too bad. 

I guess I could do the 2.4 miles of a full triathlon but the water conditions make it so much more challenging.
Did a variety of strokes (breast, side, back, some experimentation with dolfin kick/butterfly) but mainly freestyle.  I did 500 yards in 9'40" which is also a best for me. 

I am ending my Y membership at the end of May and I knew that this would be my last long indoor swim like this for about 7 months.  I expect to join back up in January 2011.  It will be swimming at my apartment pool from now on.  It was nice being indoors while it was blazing hot during the early afternoon and not getting sunburned. 

long ride

I rode solo to Ceasars Head today.  64 miles.  It was hot and lost 5 pounds.  Left knee sore a little.  Did the climb in under 43 minutes.  Felt like I lacked power today.

Lake Murray Triathlon

THe night before the event I ate 3 huge burritos or soft tacos and much more at about 8 pm.

I got up at 2 am by the grace of God.  It took me until 4 am to get it all ready and into the car.  I hoped that the little worn out car would get me there.  That was goal one. I drove down I-385 and I-26 with no problem.  Then into Newberry and down route 76 into Prosperity.  A quaint little town.  I got to Dreher Island State Park at around 5:30  am.  Plenty of time to prepare.  I went down to the boat ramps just before 6 am and contemplated swimming in the lake.  My second goal for the day was to survive the lake swim.

At 6am the packet pick up opened up and I got mine and my timing chip.  Went back to the car and got the bike together and put my numbers on helmet, bike and shirt.  Took my stuff to the transition area.  Talked to Al Olivetti of Go tri Sports about renting a wetsuit for $30.  Thought about it and knew it would be an advantage (increased floatation)to have one but decided to go without. I figured that the experience would be tough but mainly because of the crowd and being disoriented not from the "cold" (77F) water. I ran easy from about 7:20 to 7:35 for some warm up.

At 7:50 we all headed to the boat ramps and listened to the announcements and then to Leighton Lord who is a triathelete and is running for Attorney General.  Then the national anthem.  The open males went first then age groupers 35 and below I think..  Then us age groupers 40 and older got in.  I just walked down the ramp and hoped for the best.  The wind was light or none at all and thankfully the lake was fairely calm. We tread water and moved out to the dock end and waited. A guy on my left said "please dont kick me in the face". 

At about 8:08 am we were off.  I hit my stopwatch. I mainly did breast stroke for a while as we all got going.   Then I would try to do freestyle and I would get bumped and get all disrupted and kind of freak out.  Guys would come up on you and swim on top of you kind of.  I kept looking out to the bouy all the time to make sure I was headed for it.  The water was murky and you could barely see your hand in front of you as you swam.  At the first turn it was crowded and I did breast stroke.  From then on I did back stroke and side stroke, but not a lot of freestyle.  Free style is the fastest, but also is harder to breath and such. I kept working and wishing for it to be over.  The ladies that started several minutes after our group were coming up on us and then there was more bumping and crowed conditions.  After the second and final turn I made another attemp to do free stroke and head towards the boat ramp.  Had trouble making it out without vision correction.  Just follow everyone else.  I made it to the ramp and struggled to get my legs moving up it.  I hit the stopwatch and it said 18 minutes something.  I would find out later that I was 161 out of 220 guys in my swim time.  I stank at this segment in a way but I was glad just to have survived my first open water experience.

Run up the ramps into the parking lot to the bike and change.  I was a little cold and tired. Got on my socks, shirt, sunglasses and helmet.  I forgot to put on my heart rate monitor chest strap but not a big deal. I would later realize I had lost my nose plugs after I had gotten out of the water.  Maybe they fell off in the lake and I didn't even realize it. Anyhow I ran with the bike  to the line where you were allowed to get on.  I struggled with my shoes which were attached to my pedals already.  I got going and soon felt incredibly cold.  The water was evaporating off me as I rode.  I started passing other riders as I got going.  I think I downed a powerbar gel.  I kept passing riders.  These were men and women that were much better swimmers than I was.  I was constantly passing people as I rode.  I now think I must have passed hundreds of riders over the 16 mile course.

I would later find out that I was 35th fastest male on the bike segment and averaged about 22 mph.  My homemade aerobars and helmet cover got comments.  One guy thought maybe they were not so bad after he saw me pass by him.  I did the 16 miles in about 43 minutes which was ahead of my estimate of 48 minutes.

Got to the transistion area about 1hour and 5 minutes into it and dismounted ran into my spot and changed into my running shoes.  I laced them up and tied them up.  Real triathletes have speedy zip laces or velcro or otherwise real quick ways of getting their shoes on. 

I started my run with the feeling that I now had enough time to make my goal of 1 hour and 30 minutes.  I thought I could do the 5K in about 25 minutes.  The first mile was done in 6:45 so I knew I was doing ok and needed to be careful and slow down the pace a little.  The 2nd mile was a 7:40.  I was hurting but I kept on trucking.  I wanted to stop and rest but knew that was just my body talking.  As I came near the finish line a guy sprinted past me somehow.  Why did he save his energy to the end and not meter it out? 

I crossed the line as a guy announced my last name (wrong pronunciation).  I knew they would be hounding me for my timing chip right away so I spotted a guy and just sat down on the ground as he took it off.  I stayed down there a minute or two before I could get the strength to get up.  I had finished in under 1 hour and 28 minutes.  Beat my goal.  Satisfied.

As I reflect on the event I remember thinking I am not going to do this again soon.  Maybe not soon but I will again after a good long "rest".  I wonder how to get faster on the swim mainly but also on all the segments.  The swim in open water will need some work.  A wetsuit (if legal), better vision correcting goggles, practice in open water, improve my swim technique and speed are some  ideas.

Saturday ramblings.

USA triathlon membership !

I sent in the forms and money to Colorado to join USAT.  I plan to do 3 triathlon events this year. Hopefully.

Ceasars Head with Rob Dempsey. 75 miles

I noticed on facebook that Rob was going to do a 75 mile ride in the mountains. THis was right before I was headed out the door to do the same thing. I responded that I would like to join him. I did not think there would actually be a connection. But about 10 minutes later as I was just about to leave he called. I told him I would try to intersect him along the Miracle Hill route before Ceasars Head. He was starting at Furman University.


I rode hard from 11 am for about an hour at 18.5 mph average up to TR and up to Merrietta and over toward Pumpkintown on 288 and got on the MH route. I tried to guess if Rob was ahead of me or behind me. (Along the way a big butterfly hit me on the mouth. Yuk!) I eased up and was not sure but I guess a higher power helped me to guess right. I stopped a few miles ahead on the Saluda river to watch it a while (then a horse fly started terrorizing me) I went slow and then I saw in my rear view mirror a rider coming up. It was Rob!

We rode on to the mountain and he told me his expected climb time and it was perfect for me at 42 minutes. We rode together til near the end when I decided to sprint to the finish. It was 41-1/2 minutes of climb. We got water and I ate. Rob said his computer said he had burned a whopping 3600 calories so far. We had a chilling ride down and rode back toward Furman. I was really having to work to stay with him. He is a big strong rider.

We said good bye near Paris Mountain. I still did not know if I would climb it. I did. I went so slow though. It took me 20 minutes. Lots of repaving still going on on the mountain. I saw about 6 team United Healthcare riders coming down. I got one of them to say a few words and I told him I followed them on email updates. I said goodluck for tomorrows race in Spartanburg.
Ended up with75 miles and 5700 feet of climbing. A great day!

run Greer HM

run in Greer eartday half marathon tomorrow (Sat  morning).

after the race:

I woke up at about 330am and then ate a big breakfast of 700 to 800 calories at 4 am. I hoped it was not too much.

I got ready and got to Greer about 6:45 am. It is only 6 miles away. I parked and walked about 5 minutes to the city park. I got my timing chip and ran and walked around a little but not much more than a mile. Retighten shoe laces and had a Powerbar gel. At about 7:20 I went to the starting line and spotted Chris Giordanelli. I had been wanting to meet him. He is an elite runner/triathlete/bicyclist my age also with asthma and allergies. We chatted breifly. I went to the back of the starting group and did little running back and forth because of the adrenaline I had.

The gun went of at about 7:34 and we all proceded. It was very slow at first and i was impatient. I tied everything to pass people by runnning on the sidewalkes and snaking in between. I must have passed 200 people in the first mile. It was hard work.

The first few miles my pace was about 8:00 but then I started to pick it up a little. At mile 4, I grabbed a cup of Gatorade and proceded to spill it all over my face and front as I ran. Opps. I learned. But I did need a little fluid. It was overcast and a little drizzly so not a day when you sweat a lot. I noticed my times were under 8:00 pace. At mile 6 or so I had some downhill sections and I roared down them allowing my heart rate to rocket as well. I did a 7:00 mile then. I was all the while passing people. I was passed by one guy during the whole event. I guess he started late. I hoped that I was not going too fast and going to burn out too soon. I had done this distance before but not at this speed. I had another gel pack around mile 8 or 9. I got a bit of water after this.

At about mile 9 or 10 I noticed a dime in the gutter and I did not stop to get it as normal. I thought to myself that this (I) must be serious. At mile 11, I really openend up and my heart went to about 165. At mile 12 I stopped for about 5 seconds to drink Gatorade. I had done a 6:55 mile so I was doing well. The last mile I passed a guy who said "looking good" and I said back "feeling bad". I gave it all the closer I got to the finish. The last full mile pace was 6:43 and average heart rate of 168.

I would later find out that I crossed the line in 45th place with 1:38:20 gun time. My chip time was 1:37:34 which was actually faster than 44th place. Next time I should start not in the back of the group. I was pleased with my time as I had beaten my goal of 1:44.

After the race I wondered around but did not see Chris. I went home and planned on some easy riding. I ate a little and got on to the bike. The rain still was not coming down. I rode in the country and then back to Greer but the "proceedings" were over by 11:30 am when I got there. I found someone with some results and saw that Chris had come in 3rd with a time around 1:16:30. I rode back home and on the way went and got that dime that was still there. None of the other runeers had picked it up either! I am obsessed.

Went and took Kristen to her friends house and went back out on the bike for another hour or so. It started to rain. Another rider came allong and passed me. I sped up and stayed with him. We were hammering the rolling hills. It was a young guy. After a bit he turned off the busy rode and I turned with him. He slowed down and we chatted. He put on a rain jacket and I went ahead. I got in about 40 miles that day. Time to get my daughters and recover.

Paris mtn p.r. 16.6 min frontside. Also Audubon 3.8 min. Sleepyhollow 2.65 min n

pushcc

An

another mega swim of 3 miles
o

13.6 mile run at midnight 1.8 hrs

Saturday morning shop ride

I had planned on riding with the Carolina Triathlon shop ride which leaves at 8am Saturday mornings from downtown Greenville. But, as usual I was running late. So I left at about 10 til 8 and had to try to catch the group on the fly. I got to the intercept point (Buncombe and Blue Ridge Drive) at about 8:19 am and waited. Had I missed them? Darn it! Then I slowly went on up the road, but kept loking back... after about 3 minutes there they all apperaed in the distance. I was glad. I rode slowly and they finally caught me. I let everyone go by me so I could survey who was there. Wondered where my friend Doug was. Turns out he was leading a group on a Miracle Hill training ride of about 50 miles.


The group continued toward Paris Mountain with some "racing" to get the climb started. I was back at the back of the group about 30 to 60 seconds behind the leader. That was fine as I was not sure of how fast I would go up. I decided to try and keep my pace moderate and get faster as I went. I kept passing riders until I thought I was near the leader. Near the end I was right on the heels of a guy at the top. Did the backside in 13'45" my fastest this year and in a long time. I had a carrot to chase (many carrots). The winner or king of the mountain turned out to be a 14 year old - Sawyer Wellingham. I recognised him because he was just on the cover of GO magazine, a local multi sport magazine. I almost caught an older guy named Steve. This was not an official race, but I came in 3rd.

We waited a good bit and waited on all the other riders. I talked to Steve and Sawyer. We finally descend Paris Mountain and this time I was No. 1 to the bottom. My legs were hurting from the climb. We again stopped and waited on all the riders. I talked to another 14 ear old named Justin. He also was going to do the Paris Mountain Triathlon next weekend (like Sawyer). We continued on to downtown to the shop. I went in and used the rest room and looked around the shop. Looked at running shoes, handlebars, etc. Got a copy of GO mag and reread about Sawyer. Spent about 30 minutes there before leaving again not sure where to go. Decided to go back to PM and do the backside again.

This time I climbed at an easier, but moderate pace and got to top in under 16 minutes with my legs hurting a little. Went down and then stopped at top of Woodhaven and looked at my cyclo-computer and made mental notes about the steep hill. Coasted down Woodhaven to the bottom, turned around and climbed it. It is about 18 % then levels out to 8% and back up to 20% (I saw 21% for a moment) It is about 0.3 to 0.4 miles long and gains about 230 feet. Back down again. Then a climb up Sleepyhollow Drive at 15% most of the way. Two last tough climbs for the day. Legs hurting.

On the way home I went into Paris Mountain State Park and went past a bunch of old but nice cars. 1930's Ford Specials and Super specials and a Woody all lined up. Then down to the office where Sunrift Adventures was unloading boats for a demo day. Might check that out. Guy that works at the park said he was going to do the triathlon and that he got in the pond a few weeks ago and it was very cold even with a wetsuit (it is now 73 degrees). I am working next weekend or I might do this event. Got home at 12:30pm with 48 miles. Another good day.

SPF 50 already?

The morning of April 6th I woke up early enough to go on a long ridebut did not know where I would go exactly. The temperature was going to be high with full sun so I put on SPF 50 for protection.  I drank a  pot of coffee but had no food. My stomach was still feeling full from last night when I had pigged out. I spent a few hours on the internet and getting ready. Too much prep time! Got the Specialized ready by pumping the tires to 80 and 90 psi fr/rr;  low, but good enough for me. Finally, at 9:30 am I was on my way.  I rode over to Paris Mountain at a real easy pace. My goal was low heart rate today and a lot of miles. I started the climb but was stopped by a road crew. The big road crew was chewing up bad road sections and paving new. Still got to the top in 20 minutes at an easy pace. Got down in a brisk 4.2 minutes. Without the wet and sand on the road it was safe and fun to zoom down.


From there it was on the Miracle Hill course toward Ceasars Head. The sun was blazing down and it was heating up to about 80 by now I guess. Boom! A bumble bee hit my hard on the chin. I am so glad it was not a few centimeters higher or it would have been in my mouth. Note to self: ride with mouth closed at all times. Made good time through the rolling hills taking in all the Springtime blooming and beauty. Got to the base of CH and ate a energy bar and drank a bunch. Got to the top in 43.5 minutes at a moderate pace without incident. Went behind the bathroom and got water as my friend Doug had told me about. Drank some and had both bottles (that were now empty) refilled. Made some Powerade with powder I had brought. There were a good many people at the rangers station doing picnics and such.

The time was 12:40 pm and I had to be home by 4 or 4:10 at the latest. Kristen had a softball game at 4:30pm and I had to pick up Jessica beforehand. I was not sure if an idea to go to Dupont Forest and over to Flat Rock route was feasible. I spent probably 5 mintes just standing in the shade thinking about what to do and trying to estimate how long a route it was. I had been that way only 3 times over the last 3 or so years before and was not sure of times or distances. I decided to head that way and think about turning around if I felt like it was too much. I desceded down to Cedar Mountain and got to the turn off in about 10 minutes and had decided to go for it. I turned right at the fire station and pushed on with hope that it was not an ill fated decision. As I made my way (the heat was up to 90 degrees in the shade) I knew it was hot yet it did not feel so hot. I would later confirm via the weatherman on TV that the humidity was very low at about 10%. There were lots of people at the Hooker Falls parking lot in the forest. Crab Creek was a nice small but fast flowing stream to ride beside.

As I made my way to Flat Rock I began to feel a pain in my stomach. I was not sure if the Powerbar Bites I had just eaten were to blame or what. Ouch. As I rode on the pain got worse. I wished I could belch or let the gas out if that is what it was. It was taking away from my confidence and power. I worried that my trip back would not be fast enough for my plans. I finally got to Flat Rock at 2:08pm and figued that I would be in good enough shape to get home in about 2 hours. But I had to go on and not stop at the Carl Sandburg home visitors center for water (as I have done in the past). I still had a bottle anyway. But I did start to think about my nutrition and hydration and realize that I was probably bonking on the heat and lack of water and food. So I drank more and started eating a Powerbar. The temperature showed 100 on my meter in the full sun. Got to Zirconia at 2:18, Tuxedo at 2:25. It was a race to get home on time. It so often seems to be this way for me. At 2:40 I got to the top of the descent to go down the watershed at the state line. There would be 6 miles of downhill. Wished it was 20 miles down to home. The water and food were starting to help a little, but still there was pain. Just keep pedaling. Got in to Tigerville at 3:25pm and stopped at the Einstein Bagels place and slipped into the bathroom and filled my bottles. I knew the time to home pretty well from here since I had timed it so often. It would be close. I drank the one bottle of powerade in about 15 minutes. Keep pushing. I started to realize I could start with leg cramps soon but hoped not. Got home finally at 4:17pm. Thank you Lord for getting me home. I had ridden 99.04 miles in 6.3 hours. Let's call it a century. With the temp at the century mark. I had just enough time to do a quick change (and weigh myself and see that I lost 5 lbs) and back out the door with a bookbag full of food and liquids. Off to the game where I could sit in the sun and recover.

early April misc

Friday was a rest day after a hard ride on Thursday.. Saturday I ran an easy 4 miles. 2 miles to a bathroom and back before work. Sunday was a hard fast 6 mile run in 46+ minutes (7:40 pace). On Monday swam 2500 yards with a 1 mile time trial effort (1650 yards) in a PR time of 33'40".

It is so hot out lately. Supposed to go to 90 degrees today!where did Spring go?
going back a few days ago... My daughter Kristen and I rode our bikes to the grocery store a few miles away and I rode my bike with all the bags (panniers) and we went shopping. I got a gallon of milk, 5 lbs of bananas, carrots, celery, and more. probably 30 lbs of stuff. We both got a kick out of this "green" ride with some good little climbs. The 15% grade near home was too much. Someday maybe she will be going up Paris Mountain with me.

future event?

Been thinking about doing a Triathlon but one that is longer than a sprint length.  This would mean a swim not in a pool but in a lake or pond probably.  That would mean the need for a wetsuit.  I dont have one but could rent one or buy a used one.  Also the thought of swiming in a "dirty" pond is intimidating me.  Should I gulp some water up I might gag.  I guess people do it though.  I do not have an event picked out but just thinking about it.

I swam15 miles, biked 380 and ran 58 miles in March and feel ready to put it all to use.  But then again I just like triaining for nothing in particular.  The running has been pretty pain free so I am happy. I may have a free meeting with a coach just to see what the cost is and discuss my work schedule and training suggestions.  Dr Kattuof appears highly qualified.

back to Ceasars Head

Went back to Ceasars Head for the second time this year but this time on my best bike.  When I left around noon it was almost 80 degrees and sunny.  Headed over to Travelers Rest and up 276.  By about 1:10, the time I got to the base of the climb,  I had averaged 17.8 mph.  The climb started slow and i kept the heart rate moderate.  I chated breifly with a biker going up [who said he was going to climb it a couple times] and then pressed on. A semi and trailer came around a hairpin turn out in my lane but got back in just in time.  Bad route for a semi.  Then as I got nearer the top I pushed harder.  Made it in 40.3 minutes.  Darn.  I wanted to break 40 .There were lots of people at the rangers station.  Hikers, motorists, kids.  Refilled my bottles behind the restrooms and quickly was back on the bike.  No traffic in front of me and I was able to go down pretty well. Descended in 11.7 minutes.  A motorcyclist was following me and when I got to the bottom he went around me and yelled out my speed as if he was impressed (I have a speedometer!).  I just waved. They had 276 blocked for tree trimming and I sat at the SC 11/276 junction a while and got impatient. Went home via SC 11 to Chinquapin Rd. and then Tigerville.  The energy was really low and was hurting in the legs. The heat had got to me too-drank about 3.5 bottles of fluid.  Home at 4 pm; About 66 miles in 3.7 hrs.  Recovery time.

Ride to Ceasars Head on 3/18. Was a great day to ride. 62 miles at a fast pace. Met guys from NY state.

Aquathon

Aquathon on Wednesday 3/17/10
The TV character Monk would be happy with the swim I did today because it was a nice even number. It was also a long distance swim for me and it left me a little aching. I did not start out to swim this long today, but it took shape as I did it. I got to the Y after having worked 13 hours last night and was tired but motivated to get in an activity. A little caffiene hellped also. I swam 100 round trips at my YMCA which is 5000 yards total. This is a personal record and it smashed my old record of 3800 yards which I did a month or so ago.
It took me a long time and that was ok because I was not racing. I just wanted to see if I could do it and what it would feel like. I did keep track of time and know that I started at 11:28 and finished at 2:06. I took a bathroom break at about lap 63 and then a 10 minute food break at lap 70. I did 500 yds breaststroke, then 500 yds backstroke to start. Then I did a "timed" mile of freestyle (1650 yds) in about 39 minutes. After that it was a variety of strokes but mostly freestyle. I thought I might swim 3000 yards but when I approached it I reset my goal to a higher one. This kept on until I finally saw that 100 would perhaps be a longstanding record for me I felt motivated to try. My arms felt ok as long as i went fairly slow which was 70 seconds per 50 yds. I took a about 5 minutes to change goggles at one point.
Boom! there is a swimmer in my lane without warning but I somehow miss her. Very bad etiquette and dangerous to just get in a lane without warning the person already swimming.
I had been drinking Powerade and by the time I was done I had drank about 44 oz of it. At lap 96 I suddenly had a cramp in my hamstring as I pushed off the wall. Uh oh. time to really take it easy and just finish. There was a different lady that wanted the half lane next to the wall that I had been mostly using and that was fine.
After the swim the tips of my fingertips where some minor cracking had appeared now looked lke huge grotesque fissures. Going to have to dry out. Note to self: push off the wall with feet on the smooth tiles and not on the rougher surrounding surface.
I think about the distance that is swam in a full length Ironman triathlon in relation to what I did. I have not swam like this in open water (Lake, ocean, etc) and am very weary of doing so. A 2.4 mile swim in a choppy ocean is hard to comprehend. I guess with no walls [to stop at all the time] you would just be forced to keep at it and get it done (or in the south: gidder dun).
I came home and pigged out on cold fried chicken and some apple pie from BI-LO. now as I write this at 3 pm I am falling asleep as I type. Time to recover.

3/13 to 3/16

On Sunday I ran my own 5K for a half an hour then went and played tennis for about an hour with Kristen. We had a good time but kind of wore ourselves out. Sleep fest overnight and morning with 12 hours of sleep. A lot of it with the TV on. Wonder what my subconscious absorbed. Monday I went and swam a mile before work. Tuesday I ran about 5.2 miles with the last half a hard effort for me with a couple of miles at about a 7 minute pace.

3/9/10 to 3/13/10

3/13/10
Wednesday swam 2000 yards in an hour before work. Not any great effort or speed but at least I showed up and put in the work. Thursday it was raining, so I slept late before work and just did about 15 minutes of doing 100 pushups and 60 crunches. Friday I got to the Y after work and a nap and it was going to rain soon. I decided to run to my apt. from the Y and then back or 6 miles total before the rain really came down. It rained very lightly and the ground was soaked from previous rains. I ran along Taylors Road in the grass at the shoulder half of the time. Traffic was pretty heavy and the grass has less impact. Got a good look at a dead racoon on the roadside. He had been running too I guess but was not careful. 26 minutes to home and 24 minutes back. Then to the pool where I got in only 700 yds before a lifeguard heard thunnder and we had to exit the pool. I headed to the workout room and got on a rowing machine. This would workout my arms similar to swimming. I had used the machine once so I knew a little about the computer monitor but spent time learning more. I did 2000 meters row in about 10 minutes and then did it again. about 2200 meters total in 25 minutes. I got on the ab curl machine and did 20 curls at 50 lbs and 100 curls at 40 lbs. Time was up had to go pick up the girls.
Saturday was a ride of about 50 miles solo. I usually like to get with a group but overslept and got a late strart. It was still cloudy and a chance for an isolated rain shower but it was about 45 degrees at 930 am when I started. I went up north to Tigerville. Then to climb Callahan Mountain road. Along the way I saw several toads that were flattened on the road. The previous night as I was driving I had swerved to avoid hitting a toad hopping across the road in the rain. I guess it is perfect conditions for toads (or is it frogs?) to be out and about. Took 4 minutes from base to summit at 149 ave HR. I kept the HR out of the red zone but it was a hard effort. Headed next not up the watershed but to River Road with the thought of going into Travelers Rest and maybe the backside of Paris Mountain. I was not sure where I was going but I wanted to get there fast. I took an unknown road and got kind of lost. A real remote road that made the ride interesting. It was Parnell Bridge Road and it had alot of mud across the road from washing out due to heavy rains. All the sudden it had a short steep hill that must have been 25% grade (my monitor spiked to 21% ) which was fun to struggle up. Had to get backhome before 1 pm. Lots of stops to eat or remove clothing. I did not have time to torture myself up the backside but heaeded home from TR on Little Texas Road and so on. I got back feeling fine. Could have gone farther but another good ride and did not overdo it.

Springtime emerges

This is my first blog. Not sure about this whole thing but here it goes.
Had a good ride Tuesday 3/9/110, but off to a late start after noon. I wanted to do a 70 to 80 mile ride but not enough time. The temps were in the low 70's. I rode over to Paris Mountain and climbed the front side in a easy 22 minutes. I think I saw Rob Dempsey along with some guys in college of Charlseton kits. I rode over to the Swamp Rabbit trail and got on going north. It is getting better. In downtown T.R. they are working on it now. Got on 276 north and I might have seen George H but not sure. Stars ands stripes jersey but the white bike had a red downtube so not sure. Headed up and decided to go to Jones Gap State Park. The river road leading up to it was so beautiful with the rocky river flowing just beside. Got there and just stared into the river as it flowed. Looked at the trail maps and thought it would be a good workout to hike these trails.
Headed home and went thru Cleveland then onto SC 11. Tok that to Chinquapin where I turned south and fdound some tools at the roadside. Headed into Tigerville and ate something. A guy on a mountain bike blew by me as I was finishing. It took me a couple miles to pass him. He was strong. Headed home and past Ron Neal I would later find out. Got in 63 miles. A good day.