More LL info

More L L info Overall time. 5:12:06.  13th of 45: age group males 50-54.  29th percentile.  Fastest in AG 4:40 Slowest in AG 6:45 I like to be in the top 25%.  Swim 20th of 45 wow!  Improvement over past. 35:05.  44th percentile. I'm usually 75th percentile or so. Don't know how I did it. In 2010 I did a half and took 45 minutes for same distance.  T1 30th of 45. 5:52. Took too long but glad I put on socks. If my watch was water proof I could have saved maybe 15 seconds.  Bike 8th of 45. I expected to do well here.   2:36:17. 18th percentile. 20.1 mph average.  T2. 20th of 45. 2:50 Run. 16th of 45.   1:52:04. Without the hip problem should have been 5 minutes faster. 36th percentile. Really happy with that given the circumstance.  Youngest guy: 20 years Oldest guy: 73 years

Lake Logan part 3

Lake Logan Triathlon part 3 So onto land again. It was a long run into TA and I had to pass other guys. As I ran I got my arms out of the wetsuit. At my bike I sat down and peeled my wetsuit off my legs. Not easy. Then I toweled off all the big grass clippings off my feet and put on my socks. Put my watch, sunglasses and helmet on. I decided to wear my bike jersey overtopping my Tri suit. The pockets were loaded with arm warmers leg warmers and rain jacket. A choice I would later regret ( was not needed due to no rain and not very cold). I drank a 11 oz weight loss shake ( think Chocolate milk ). All of this and finally I was running with the bike towards a distant bike mount line.  The bike went well and I was averaging 19 plus mph after about  half an hour. I had no idea where we were headed, but just kept following the riders ahead, the arrows and the police directing traffic.  Rolling hills until about mile 30 then there were some good climbs. Not real clear on that actually. But one set of climbs around mile 40 was the big one. In my 39 x 27 gear I had to stand and really work hard to do the climbing. After that a fast downhill on fresh chip and seal with loose chip stones. This was Stamey Cove Road. After that it was onto 215 back to the lake.  About 5 miles from the end, I could see in the distance a rider continue to draft. It took me several minutes to catch them and I let the drafter know it was not ok what he was doing.  Later I would report him (his number) to a USAT official but she said they have to see it firsthand.  A mile or so from the bike end was a tough little climb and I could feel some cramps coming on so I eased up and hoped they would pass.  So back at the lake and the dismount line. Run into TA and get on my shoes, racebelt, and hat pretty quick and run out. I found an unopened gel on the ground right as I ran over the timing mat and I picked it up.  I felt ok as I ran onto the road. I opened the gel (GU Roctane) and consumed it.  Near the middle or end of the first mile my luck began to change.  My right hip began to hurt and rapidly became worse. I was in shock.  I did the first mile in about 9-1/2 minutes. Kind of slow, but not terrible as a start. In mile two I tried using very short strides to limit the pain. I had to stop and walk. Tried to run very slow and the pain was excruciating. I stopped and squatted to stretch. The pain was specific to the trochanter and rearward. It hurt to even touch this area. I took many minutes stretching in various ways. I began to think of turning around and heading back to the TA. People asked if I was ok and I said yes (I didn't need medical help).  So anyway somehow I began to walk then jog slowly. An aid station at about 1.5 miles and I grabbed a gel and had some cola. Made it to the 2 mile marker and my split was 14 minutes. A terrible mile. I was running again as the pain diminished. Mile 3 was like 9 minutes. And so on it went. Back on track with the heart rate in the 150 to 160 range. The hip pain stayed manageable. Miles 3 to 6 were slightly downhill. Back into the TA area and run a loop in a big grassy field. Back onto the road and up the hill. Just under 9 minute miles going up.  Not bad considering my earlier thoughts of quiting. The sky got dark and a few drops of rain fell. Barely any rain really. Coming down the hill I was still feeling ok and even started to push harder after mile 10. Got an 8 minute mile then a 7:45.  The lap time on my watch for the last mile (1.1 mile) did not make sense at like 5 minutes but I was still charging to the finish. The clock showed 5:33 or so as I crossed the timing mats. So 5:33 minus 20 minute delay for my wave gives 5:13 or so overall time.  I got a medal put around my neck and my timing chip taken off. I went to the medical tent and sat on a cot and drank a bottle of water. After 5 minutes maybe more I got up and went into the TA. I got my bike and everything and headed to the truck. I was feeling a chill now.  Earlier on the run I imagined going into the lake to cool off. That was now a very bad idea. I got everything loaded into the vehicle ahead of any big rain that seemed imminent. Put my arm warmers and jersey back on and walked back to the site for some food.  Got a sub sandwich, 3bean salad, hummus and pita bread, chips. Also there were protein drinks. I had a feast. Sat at a picnic table and talked other finishers. Met some Greenville area acquaintances.  Then went to check the results being scrolled on a tv screen. I was 143rd.  Many 50 plus guys finished before me. I had no aspiration for this race other than to finish it. I was pleased with my time and very very happy to have finished at all due to the strange hip pain that crippled me for a bit.  The sun came out and it was suddenly very hot. Stayed for the ceremony and clapped for those getting awards. Near the end it got cloudy again and started to rain.  I was off to the truck and headed for home (as long as I could stay awake). 

Lake Logan part2

Lake Logan Triathlon part 2 So I got back to the lake about 5 am. Traffic fairly light yet so good there. ate a bagel and just sat there thinking I did not want to do this. Give me my money back and I will just watch.   Also i listened to the radio. Slowly i got going. Inflated tires to a precise pressure, got my helmet and took them to the transition area (TA). It was a 5 to 7 minute walk. Went to a booth and bought a neoprene cap for the cold water swim. I was a little afraid of being cold coming out of the water. Found an out of the way portapotty and took care of that important task.  Went back to the truck and organized the rest of the stuff to take to TA. I had to change into my tri suit as well. It was well past 6 am now. I gathered it all into my big bag and went back to TA. Mixed up my drink mix into the bottles.  I  realized that I forgot my watch and it was 6:50 or only 10 minutes before they closed TA. I had to run back to truck. Also they were saying I needed to be a the starting dock for announcements. At the truck I had to start putting on my wetsuit franticly. Ran back to TA (enter at 6:59) then ran to the dock area in bare feet (ouch) My wave started at 7:20 so I was fine there.  Prior to swim I talked to a guy that had been a very good, winning, triathlete years ago but had been out for 3 years after breaking his hip. Scott Alee or something like that. I figured out my neoprene cap was on backwards. Lost my nose-plug in the process. Went back and somehow found it in the gravel. Also I forgot my race belt and my bib were hanging around my neck!  I stuffed it down the front of my wetsuit.  I would put it by my bike after the swim.  We got in the water a few minutes prior to start. Walked on squishy plants and treaded water. Then we were off. A crowded start but no major kicks in my face. Later on the run I would hear a guy say he was kicked in the stomach so hard he lost his breath and had to be pulled up onto a kayak for a bit. So the swim was going ok and I just resigned myself to breathing on one side only. The water temp of 68 in the suit was no problem. About maybe 20 minutes into it i began to see red caps and those were fast women who started 5 minutes after me.  I tried to stay with them but they were too fast. Coming back towards the river I began to see the bottom of the lake which was weird. And as we got to the bridge the temperatuw got like 55 or 60 degrees. Glad to see the exit dock. Got in line to climb a metal ladder out. 

Lake Logan Triathlon part 1

Lake Logan Triathlon part 1 Lake Logan Multi-sports Festival.  Saturday - August 2, 2014.  "half" distance triathlon 1.2 mile swim, 52 mile bike, 13.1 mile run.  The usual half distance would have a 56 mile bike; this does not bother me at all. It is close enough, plus this is a very hilly course I believe.  The water temp. I heard someone say was 62 degrees. Wearing a wetsuit is mandatory. I hope my head stays warm enough. Should have brought extra silicone cap but forgot it. I am a weak swimmer so I hope to survive this leg.  My wave starts at 7:20 am.  Drove up the scenic way on US 276 up Caesars Head, Brevard, then up to and on the Blue Ridge Parkway over and down route 215. Extremely mountainous. Took 2.5 hours to go 87 miles.  I have never done a event here so it is all new to me. It is so beautiful here. Big mountain lake The weather is forecast for 40% chance of rain. It was raining all Thursday in Greenville. Friday all cloudy and unseasonably cool.  In Waynesville NC overnight.    The low is forecast at 61 degrees.  So I brought arm and leg warmers and a rain jacket.  Hope it does not rain. Brought extra socks too.  yes I am going to take the time to put on socks. Actually, I bought a pair of yellow Sock Guy socks for only $2 at the event Friday. I should buy more. they had old event T-shirts for only $3 but I didn't buy any. I have lots and they were from NC events I haven't done.  Anyhow if it rains and my feet are wet that will be miserable.  Friday night wasn't in bed til midnight. Woke several times before I finally got up at 4 am to check the time. Decided to drive to the site. Got there about 5 am. Ate a bagel with some PB. 

Late July training.

Late July training Had a few "peak" days then started to taper towards the triathlon on August 3rd.  Sunday July 20 bike ride:  this was a big one. Because rain was forecast this day I took my heavy rain bike, rain jackets, extra pairs of socks. Easy to carry it all using front and rear panniers.  Left the apartment around 1:30 pm. So I hit Paris mt first and climbed in good time. Headed toward Ceasars Head using the Miracle Hill route. Did that climb in under an hour. A 50 or 60 lb bike slows me down. With the time of day and sunlight left I decided to go for a longer route than just turning around. Hoping I would make it back before it was too dark.  Headed to Cedar Mountain, NC then turned toward Dupont Forest. Hit Crab Creek Road to Flat Rock. Zirconia, Tuxedo and down the Greenville watershed and it looked like I might not get rained on at all. And I didn't. Take your rain-bike and no rain.  Started cramping right before getting to a known spot where vicious dogs had attacked other bikers (Dividing Waters). Got out my knife and frame pump to prepare, but rode past without incident. Got home after sunset with two blinking lights and a reflective vest. 7.5 hour ride with 100 or more miles and maybe 8,000 feet of climbing. No bike computer used.  Monday: just work.  Tuesday July 22: ran 9 miles total after work. Warm up 1.5 or so miles easy then race tempo for 6.5 miles or so. Held about 8:10 pace.  Ease up on last mile. Can I do 8:10 on my half marathon? Maybe. Probably more like 8:30.  Wednesday.  July 23 Had to work 7-noon. Very tired today and did no exercise.  Thursday, July 24:  rode up watershed and at the state line turned around. The rain had started and thunder was coming from the direction of Saluda.  3.5 hour ride.  54 miles and 3700 feet.  Later that night swam about 2600 yards. Noone else in pool. Handpaddles for 1000 yds of it.  _________________ Friday July 25 2 x 2.5 mile loop = 5 miles Steady in-zone run but kick near end 40:24 total 140 ave, 163 max In. 31:22. Above 5:40 belo 3:21 Zone = 125 to 150 bpm  Lap.        Cumm.    Ave.  End  1. 18:58.  -            137.    145 2. 18:35.   37:34.   147    159  3.   2:49.   40:24.    119.     99  ____________ July 26 Saturday: Ran  3 miles after work. 128 ave., 161 max HR Progressive pace from like 11 to 9 to 7.  In. 10:15 Above 4:55 belo 13:25 Zone 125-150 Lap.      Split.        Ave.  End  1. 10:36.   -           113.    118 2.  9:07.  19:44.    130    140  3. 6:50.   26:34.    151    161 4.  2:01.   28:35.   126.    99 walk ______________ Sunday. July 27  just work.  Monday. Work 7-noon.  Swam 1600 yards.  Tuesday July 29. Rode the Tri bike up to SC 11 north of Tigerville. Rain threatened as usual. 30 miles at 19 mph average. Changed into running shoes and ran 1.9 miles with a huge sprint at last 0.4 miles.  This was not too taxing I hoped as LL approached in 4 days.  Wednesday and Thursday July 30 & 31 Just work. Friday drive to lake logan.