Well i did it. I finished. Goal number 1. Goal number 2 was to finish under 12 hours. I barely achieved that. I finished in about 11:56. 12 hours filled with joy and pain. Feeling sore but that will get better. Feeling satisfied with having set a goal and achieved it.
General break down of the legs
Swim and transition: 1 hour
Bike and transition: 6:35
Run. 4:20
The website will have the exact timing but the preliminary results were not correct for me. I may have to contact them. The overall time was right.
Was a special day with brother Andy here to share it with. Thanks to all my family for their support.
A good quote I saw. Don't be sad that is over, be happy because it happened. Source: Dr. Seuss ? ?
Sunday, October 30, 2011
Tuesday, October 25, 2011
4 days til B2B
So a 6 mile run on Saturday night, rest Sunday, 25 miles on the bike Monday with a fast 22 mile loop in 1hour 5 minutes but I held back there yet came within a minute of my best time. Tuesday I swam 1650 yards. I'm enjoying having more free time. I slept almost 12 hours last night and 10 hours the night before.
I have packed up and will leave for Wilmington Thursday after work or Friday morning. Still looking at the forecast showing it may rain on Friday and Saturday. Not good. Hope the forecast dries up.
Been thinking post race thoughts already. You know - what next? I don't have any answers but I will get inspiration soon and plan some events and goals.
I have packed up and will leave for Wilmington Thursday after work or Friday morning. Still looking at the forecast showing it may rain on Friday and Saturday. Not good. Hope the forecast dries up.
Been thinking post race thoughts already. You know - what next? I don't have any answers but I will get inspiration soon and plan some events and goals.
Saturday, October 22, 2011
One week until B2B
Ive been worried in the last week or two of some small accident that would happen and ruin my race. I'm trying to be careful as always but stuff happens. Remember when in Forest Gump the guy running with Forest steps in dog doo? Shit happens.
I was at work and saw a board sticking out from a pallet with 3 nails sticking up. A real potential danger. So I wanted to bend the nails over and make it safer. Hey I will use my boot and bend them. Can you see stupid coming? That's me. A nail goes thru my boot and I feel it hit my foot. Quickly I tell myself it is ok. Think happy thoughts. I get some pliers and bend the darn nails. The nails that attacked me. Then I take off my boot and sock. Luckily there is no blood pouring out. Thank God.
Turns out it may have just penetrated a few layers of skin and it was sore for a day. It is fine now. So dumb. So lucky.
Took a 22 mile ride fast and hard on Wednesday. Rode the rollers a half hour before that to warmup actually. Thursday went and swam 2000 yards in 40 minutes with a Personal Record of 33 laps in 31'50". The 33 laps is 1650 yards and is a "pool mile".
On Friday nothing. On Saturday night I ran 6 miles at a near tempo pace or about 8:00 pace for me. Not too much but hopefully just enough training these last few days to keep the power but rest up and save energy. My knowledge of a good taper is evolving.
The forecast for Wilmington shows rain likely on Friday. Hoping Saturday is rain free.
I was at work and saw a board sticking out from a pallet with 3 nails sticking up. A real potential danger. So I wanted to bend the nails over and make it safer. Hey I will use my boot and bend them. Can you see stupid coming? That's me. A nail goes thru my boot and I feel it hit my foot. Quickly I tell myself it is ok. Think happy thoughts. I get some pliers and bend the darn nails. The nails that attacked me. Then I take off my boot and sock. Luckily there is no blood pouring out. Thank God.
Turns out it may have just penetrated a few layers of skin and it was sore for a day. It is fine now. So dumb. So lucky.
Took a 22 mile ride fast and hard on Wednesday. Rode the rollers a half hour before that to warmup actually. Thursday went and swam 2000 yards in 40 minutes with a Personal Record of 33 laps in 31'50". The 33 laps is 1650 yards and is a "pool mile".
On Friday nothing. On Saturday night I ran 6 miles at a near tempo pace or about 8:00 pace for me. Not too much but hopefully just enough training these last few days to keep the power but rest up and save energy. My knowledge of a good taper is evolving.
The forecast for Wilmington shows rain likely on Friday. Hoping Saturday is rain free.
Saturday, October 15, 2011
2 weeks til B2B: tapering
So last Sunday night I was thinking I might connect with a world class triathlete. I got an email from him but it did not work out as he had to fly to Germany Monday morning. My daughter Jessica helped get me a signed photocard from him. It is like a baseball card with stats on the back. Cool.
So Monday I rode my bike Up to north of Tigerville. It was lightly drizzling but warm and roads were dry. I got on SC 11 and went over a few miles then back down to t-ville and home. It rained a little harder. Good fast ride but not too long.
Tuesday Rode bike to the Y to swim 2 miles and then a little spin on stationary bike. Got Kristen. We had Velveeta cheese dinner mix (it competes with Chicken Helper). It was good and cheesy. Rode the rollers a little for easy "miles".
Wednesday night after work ran 6 miles straight with easy start then tempo running near end. My injured toenail was fine. On Tuesday I had gotten some nail glue (super glue basically but in the nail care aisle at CVS). I glued it all up. Felt good about the pace and helps my confidence for the long run on event day.
Thursday was a rest day with only the 9 miles of walking at work today.
Friday I rode hard 23 or so miles then drove to the Y for a swim got in a mile. 1500 yards in 30 minutes helped with my confidence for my swim on event day.
Saturday. Slept in and missed any group rides (shop rides at Gusto or Carolina Tri) in the morning. Probably best for me right now so I can prepare at the eight intensity for my race but I miss the group rides. I actually got up then went with Kristen to walmart and got a fishing license. We went and fished at Lake Robinson. Donated a few lures to the lake and no bites. Later I took my bike with me as I dropped off Kristen at the Fall For Greenville. She had to work downtown at Fall For Greenville as a volunteer for a club at HS. She sold wristbands for alcohol. They expect 150,000 people to attend the event and it was very crowded! Multiple bands on different stages food vendors, fair rides, beer and wine vendors. Etc. All downtown blocked off.
Meanwhile after I dropped her off I rode my bike from downtown north to TR (travelers rest) and beyond. Took the SRT (swamp rabbit trail) its end. Went up to Marrieta and turned around. Came back to truck near sundown. Felt real strong and was doing 270 watts alot on the road up to Marrietta. Averaged almost 20 mph which is great with all the stop and go on the trail. Started running all around the outskirts of main street (FFG event) and tried to find Kristen. Got in almost 3 hours of bike/run. My bike and run training are scaling way back. I read it is ok to keep the swim volume up til the last week prior so Sunday I will do a long swim.
When I ran into a public Restroom tonight downtown, a guy came in while I was going and he was talking to what I thought was a child, to wait while he went. I turned around and there was a huge rabbit on a leash! The phrase WTF went thru my mind (sorry mom). I asked him what kind of rabbit and he said a Flemmish something or other. Weird.
Long swim tomorrow.
So Monday I rode my bike Up to north of Tigerville. It was lightly drizzling but warm and roads were dry. I got on SC 11 and went over a few miles then back down to t-ville and home. It rained a little harder. Good fast ride but not too long.
Tuesday Rode bike to the Y to swim 2 miles and then a little spin on stationary bike. Got Kristen. We had Velveeta cheese dinner mix (it competes with Chicken Helper). It was good and cheesy. Rode the rollers a little for easy "miles".
Wednesday night after work ran 6 miles straight with easy start then tempo running near end. My injured toenail was fine. On Tuesday I had gotten some nail glue (super glue basically but in the nail care aisle at CVS). I glued it all up. Felt good about the pace and helps my confidence for the long run on event day.
Thursday was a rest day with only the 9 miles of walking at work today.
Friday I rode hard 23 or so miles then drove to the Y for a swim got in a mile. 1500 yards in 30 minutes helped with my confidence for my swim on event day.
Saturday. Slept in and missed any group rides (shop rides at Gusto or Carolina Tri) in the morning. Probably best for me right now so I can prepare at the eight intensity for my race but I miss the group rides. I actually got up then went with Kristen to walmart and got a fishing license. We went and fished at Lake Robinson. Donated a few lures to the lake and no bites. Later I took my bike with me as I dropped off Kristen at the Fall For Greenville. She had to work downtown at Fall For Greenville as a volunteer for a club at HS. She sold wristbands for alcohol. They expect 150,000 people to attend the event and it was very crowded! Multiple bands on different stages food vendors, fair rides, beer and wine vendors. Etc. All downtown blocked off.
Meanwhile after I dropped her off I rode my bike from downtown north to TR (travelers rest) and beyond. Took the SRT (swamp rabbit trail) its end. Went up to Marrieta and turned around. Came back to truck near sundown. Felt real strong and was doing 270 watts alot on the road up to Marrietta. Averaged almost 20 mph which is great with all the stop and go on the trail. Started running all around the outskirts of main street (FFG event) and tried to find Kristen. Got in almost 3 hours of bike/run. My bike and run training are scaling way back. I read it is ok to keep the swim volume up til the last week prior so Sunday I will do a long swim.
When I ran into a public Restroom tonight downtown, a guy came in while I was going and he was talking to what I thought was a child, to wait while he went. I turned around and there was a huge rabbit on a leash! The phrase WTF went thru my mind (sorry mom). I asked him what kind of rabbit and he said a Flemmish something or other. Weird.
Long swim tomorrow.
Sunday, October 9, 2011
3 weeks til B2B
For blog2
Thursday I managed to ride about 4 miles (then 3 miles back) to the post office then to the Y to swim. Got there mid afternoon. Had 3 lanes all to myself. Got in 500 yds warmup then did 500 yds freestyle non stop in just under 10 minutes. Good for me. Practiced a new way with finger positioning. 500 brest/free combo. Then 500 free. 500 side/back combo. It got busy and at 4:30 had to join a lady in lane 2. Harder to go all out when being careful passing. She was big, slow and doing breaststroke too so a real challenge. Ended up with 3500 yards in about 1hr 20 minutes. Rode back home.
Friday after work I was up for a long run in the context of after work runs. 3 x 3.1 miles or 9.3 total. Ran negative splits of 26, 25 and 23 minutes. Real hard the last 2 miles.
Saturday was going to run 3 miles easy, but a problem with my toe. My 2nd toe on left side is injured. Had a big blister under toenail after running then I tried to trim nail close and it kinda exploded. Nasty. Hope it heals ok. Been using antibiotic cream. I am dumb.
The one (2nd toe) on right side died and reborn months ago but is ok. I get purple toenails from running.
Sunday night (Now) and I just got word from my daughter that Swen Sundberg is staying at her friends house near Greenville. He is a world class triathlete based in Germany. Trying to find out more and maybe connect. My toe should be ok for riding monday. The Ironman Kona world tri championships were yesterday and I have been catching up on the results. Also the Rev3 Anderson race results being checked and friend Chris Giordanelli was 1st in age group 45-49. Fantastic result.
Thursday I managed to ride about 4 miles (then 3 miles back) to the post office then to the Y to swim. Got there mid afternoon. Had 3 lanes all to myself. Got in 500 yds warmup then did 500 yds freestyle non stop in just under 10 minutes. Good for me. Practiced a new way with finger positioning. 500 brest/free combo. Then 500 free. 500 side/back combo. It got busy and at 4:30 had to join a lady in lane 2. Harder to go all out when being careful passing. She was big, slow and doing breaststroke too so a real challenge. Ended up with 3500 yards in about 1hr 20 minutes. Rode back home.
Friday after work I was up for a long run in the context of after work runs. 3 x 3.1 miles or 9.3 total. Ran negative splits of 26, 25 and 23 minutes. Real hard the last 2 miles.
Saturday was going to run 3 miles easy, but a problem with my toe. My 2nd toe on left side is injured. Had a big blister under toenail after running then I tried to trim nail close and it kinda exploded. Nasty. Hope it heals ok. Been using antibiotic cream. I am dumb.
The one (2nd toe) on right side died and reborn months ago but is ok. I get purple toenails from running.
Sunday night (Now) and I just got word from my daughter that Swen Sundberg is staying at her friends house near Greenville. He is a world class triathlete based in Germany. Trying to find out more and maybe connect. My toe should be ok for riding monday. The Ironman Kona world tri championships were yesterday and I have been catching up on the results. Also the Rev3 Anderson race results being checked and friend Chris Giordanelli was 1st in age group 45-49. Fantastic result.
Wednesday, October 5, 2011
Another heavy brick but quicker. Early October.
October 1st. Saturday night I did not workout. Just the swim today. Should have done core body workout.
Sunday I rode almost 50 miles on my race bike and got some good stretches where I could go fast and hard. Rode up to SC11 and back and more around Sandy Flats. Rode the rollers some.
Monday after work ran just 3.1 miles, but with 6 "all out" sprints of about 30 seconds each. Very rough. Wanted to stop and stand still after each sprint, but shuffled along til I regained composure. I read that this short run with sprints was a recovery run with some anabolic stimulus.
Tuesday - work then drive home. No workout. Watch some TV. Last two days only the half hour run so a mini-taper so to speak. Time for a hard effort.
Wednesday I got up about 9 am, but took til almost noon to get on the road. I was worried that I had certain symptoms of a nasal infection, but felt OK otherwise.
I decided to ride the same 51 mile route to Woodruff and back that I did on Sept 30th. Staying away from the mountains is forcing me to get into the aerodynamic "tucked in" position most of the time which is good practice for the B2B race.
This time I was able to do the ride faster and do it in 2 hours 39 minutes instead of 3 hours. I was happy with the result. I averaged about 200 watts.
I dream of someday having a light time trial bike, aero wheels, aero helmet and all the other stuff as well as being in top shape and doing a route like this "superfast". Averaging like 24 mph would be so fun.
Then as I did on the 30th, I went for a long run (after a 12 minute transition). Did the same crummy route of 5.3 miles out and back on Reid School Road. Heavy traffic and running on the white stripe. Did the first two laps faster than the 30th also with about 46 minutes. At the start of the second lap I took a 12 ounce container of spiked Gatorade. I added extra salt and creatine. On the third lap I was tired but wanted to try and get an even faster time. I ate a gel and took the little bottle of Gatorade. It was agony the whole way. I kept wanting it to be over. My heart and legs were doing ok and I hit the halfway point at about 22 minutes. At 4 miles I started to give out but stayed tough and got back to the starting point at about 43.5 minutes. I was dead. Hope i didn't overdo it. 16 miles done.
Went in apartment managed to get to the toilet and just sat my wet behind down. Just sat there a while. Then I put my head under the bathtub spigot and let cool water flow over it. There may have been steam rising my head was so hot. Felt good until a hamstring cramped up and more agony.
I guess this days workout kind of started my taper as it was shorter than the one on Sept. 30, but probably more intense. I will be trying to figure out how to taper down the volume over the next 3 weeks without loosing my conditioning.
Sunday I rode almost 50 miles on my race bike and got some good stretches where I could go fast and hard. Rode up to SC11 and back and more around Sandy Flats. Rode the rollers some.
Monday after work ran just 3.1 miles, but with 6 "all out" sprints of about 30 seconds each. Very rough. Wanted to stop and stand still after each sprint, but shuffled along til I regained composure. I read that this short run with sprints was a recovery run with some anabolic stimulus.
Tuesday - work then drive home. No workout. Watch some TV. Last two days only the half hour run so a mini-taper so to speak. Time for a hard effort.
Wednesday I got up about 9 am, but took til almost noon to get on the road. I was worried that I had certain symptoms of a nasal infection, but felt OK otherwise.
I decided to ride the same 51 mile route to Woodruff and back that I did on Sept 30th. Staying away from the mountains is forcing me to get into the aerodynamic "tucked in" position most of the time which is good practice for the B2B race.
This time I was able to do the ride faster and do it in 2 hours 39 minutes instead of 3 hours. I was happy with the result. I averaged about 200 watts.
I dream of someday having a light time trial bike, aero wheels, aero helmet and all the other stuff as well as being in top shape and doing a route like this "superfast". Averaging like 24 mph would be so fun.
Then as I did on the 30th, I went for a long run (after a 12 minute transition). Did the same crummy route of 5.3 miles out and back on Reid School Road. Heavy traffic and running on the white stripe. Did the first two laps faster than the 30th also with about 46 minutes. At the start of the second lap I took a 12 ounce container of spiked Gatorade. I added extra salt and creatine. On the third lap I was tired but wanted to try and get an even faster time. I ate a gel and took the little bottle of Gatorade. It was agony the whole way. I kept wanting it to be over. My heart and legs were doing ok and I hit the halfway point at about 22 minutes. At 4 miles I started to give out but stayed tough and got back to the starting point at about 43.5 minutes. I was dead. Hope i didn't overdo it. 16 miles done.
Went in apartment managed to get to the toilet and just sat my wet behind down. Just sat there a while. Then I put my head under the bathtub spigot and let cool water flow over it. There may have been steam rising my head was so hot. Felt good until a hamstring cramped up and more agony.
I guess this days workout kind of started my taper as it was shorter than the one on Sept. 30, but probably more intense. I will be trying to figure out how to taper down the volume over the next 3 weeks without loosing my conditioning.
Saturday, October 1, 2011
4 weeks til B2B; heavy brick
On Wednesday after work I ran 9.3 miles at about an 8 minute pace. Felt good with the result. The next day I was sore in the knees and calves. Thursday no workout, just work.
On Friday I did a big brick. First, I did 3 hours on the bike. Headed southeast to Woodruff. Had a few long flat stretches on SC14 south past airport and later on SC 101 I was able to go hard (145 HR) and fast (26 mph). Many stops at lights though kept average speed down. Headwind on way back. Got 51 miles. 2000 feet vertical. Slow start that included a stop at post office. Had a 20 minute transition time after the bike. Ran about 19 miles in just under 3 hours. I was doing 9 minute miles. My form was ugly I think. Could not really find the energy to try and run the last 5 miles faster. I tried to go harder on the last mile and may have done an 8 minute mile. Lost track. It was only 81 degrees high, but felt like 90 with the full sun. Hotter than I expected.
My 9 mile run on Wednesday seemed to have stressed my legs out more than I would have thought and perhaps affected my run here.
It was a darn hard workout. I was worn out after the bike and was dreading the run. Felt real slow at first few miles. Then I got into it. At mile 13 or so it got painful again. I ran along a very busy road (Reid School) and had to dodge cars alot. Bad shoulder with tall grass and lumpy bumpy. Frustrating.
My legs hurt today, Saturday , but that is good i guess My calves are tight and it hurts to climb stairs. Today went for 50 minute swim. Tonight may ride rollers for an hour with HR at 120.
Tomorrow not sure. May just do a moderately long bike ride. Shy away from running but may do a few miles of that too.
Dave
On Friday I did a big brick. First, I did 3 hours on the bike. Headed southeast to Woodruff. Had a few long flat stretches on SC14 south past airport and later on SC 101 I was able to go hard (145 HR) and fast (26 mph). Many stops at lights though kept average speed down. Headwind on way back. Got 51 miles. 2000 feet vertical. Slow start that included a stop at post office. Had a 20 minute transition time after the bike. Ran about 19 miles in just under 3 hours. I was doing 9 minute miles. My form was ugly I think. Could not really find the energy to try and run the last 5 miles faster. I tried to go harder on the last mile and may have done an 8 minute mile. Lost track. It was only 81 degrees high, but felt like 90 with the full sun. Hotter than I expected.
My 9 mile run on Wednesday seemed to have stressed my legs out more than I would have thought and perhaps affected my run here.
It was a darn hard workout. I was worn out after the bike and was dreading the run. Felt real slow at first few miles. Then I got into it. At mile 13 or so it got painful again. I ran along a very busy road (Reid School) and had to dodge cars alot. Bad shoulder with tall grass and lumpy bumpy. Frustrating.
My legs hurt today, Saturday , but that is good i guess My calves are tight and it hurts to climb stairs. Today went for 50 minute swim. Tonight may ride rollers for an hour with HR at 120.
Tomorrow not sure. May just do a moderately long bike ride. Shy away from running but may do a few miles of that too.
Dave
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