Friday, April 30, 2010
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.
Thursday, April 29, 2010
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!
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!
Friday, April 23, 2010
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.
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.
Friday, April 16, 2010
Wednesday, April 14, 2010
Monday, April 12, 2010
Sunday, April 11, 2010
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.
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.
Wednesday, April 7, 2010
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.
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.
Tuesday, April 6, 2010
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.
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.
Thursday, April 1, 2010
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.
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.
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