So here goes, there is nothing earth shattering. Pretty much about where I thought they be;
Swim 25:02 (long run to transition) Overall rank 213/241
Bike 1:16:30 (16.4mph) Overall rank 140/241
Run 49:42 (8:01 pace) Overall rank 91/241
Ready to get back to work, no real soreness, just some general fatigue. Helen is only at 70% tonight.
Monday, May 24, 2010
Sunday, May 23, 2010
Preliminary race report
The splits from yesterday's race are still not up. The race was a 0.5 mile swim, 21 mile bike, 10K run.
My time was 2:35:58. Good for (or should I say not so good for) 19th out 31 in my age group and 119th out of 180 in my gender.
I don't know why I have these unreal expectations. This is my 3rd ever triathlon and I think it wasn't so good. Granted, there was no taper, etc.., but still I would have liked to do better. I feel like I have no right to have these high expectations, but I do.
As we were finishing setting up in transition, they said due to lack of lifeguards there would be no swim for the Olympic (the half had already started). They said there would be a one mile run followed by the bike and run. As we were all lining up to run, they said they were able to modify the course and that indeed we would swim. Wetsuit back on, we went into the water at 11am. I had 23 minutes on my watch of swim time. Definitely slower than the pool, good news, no real anxiety (outside of being slow). I think the leader came out more than 13 minutes ahead of me. Felt really good and comfortable on the bike. Nutrition and hydration were good. I actually passed a bunch of people on the bike. One guy from the Olympic passed me during the 21 miles.
Stopped for a bathroom break after T2 and went off on the run. The run course was Rev3 hard. Tons of hills, ups and downs and actually quite a few turns. Last year it was much flatter and straighter. Passed a bunch more people on the run, only got passed by one guy from my race. Don't think I broke 50 minutes on the run. Heart rate on the run never got below 170, I was trying as hard as I could.
Like I said before, I would have liked to do better. I think we all strive to be better. That being said, I am happy with my effort. I know as I race more, I will place higher. I will post the splits once they come up.
My time was 2:35:58. Good for (or should I say not so good for) 19th out 31 in my age group and 119th out of 180 in my gender.
I don't know why I have these unreal expectations. This is my 3rd ever triathlon and I think it wasn't so good. Granted, there was no taper, etc.., but still I would have liked to do better. I feel like I have no right to have these high expectations, but I do.
As we were finishing setting up in transition, they said due to lack of lifeguards there would be no swim for the Olympic (the half had already started). They said there would be a one mile run followed by the bike and run. As we were all lining up to run, they said they were able to modify the course and that indeed we would swim. Wetsuit back on, we went into the water at 11am. I had 23 minutes on my watch of swim time. Definitely slower than the pool, good news, no real anxiety (outside of being slow). I think the leader came out more than 13 minutes ahead of me. Felt really good and comfortable on the bike. Nutrition and hydration were good. I actually passed a bunch of people on the bike. One guy from the Olympic passed me during the 21 miles.
Stopped for a bathroom break after T2 and went off on the run. The run course was Rev3 hard. Tons of hills, ups and downs and actually quite a few turns. Last year it was much flatter and straighter. Passed a bunch more people on the run, only got passed by one guy from my race. Don't think I broke 50 minutes on the run. Heart rate on the run never got below 170, I was trying as hard as I could.
Like I said before, I would have liked to do better. I think we all strive to be better. That being said, I am happy with my effort. I know as I race more, I will place higher. I will post the splits once they come up.
Thursday, May 20, 2010
Burpees row and a swim
This morning I did 21 burpees/500m row/15 burpees/500m row/9 burpees/500m row. Finished in 9:51, beat my last time which was 10:13 on March 25th.
Swapped the bicycle workout with a 1000yd swim TT. Finished in 23:37 which is 1 second slower than last time. I have a feeling this is about my pace. I am curious to see what the race time will be this weekend (0.6 miles or 1056 yards). Last year I averaged 14.0 mph on the bike (2 loops, big nasty hill twice) and ran a 53:37 10K. The swim was canceled so we ran 1.5 miles to start. It'll be interesting to see some of the differences.
Swapped the bicycle workout with a 1000yd swim TT. Finished in 23:37 which is 1 second slower than last time. I have a feeling this is about my pace. I am curious to see what the race time will be this weekend (0.6 miles or 1056 yards). Last year I averaged 14.0 mph on the bike (2 loops, big nasty hill twice) and ran a 53:37 10K. The swim was canceled so we ran 1.5 miles to start. It'll be interesting to see some of the differences.
Wednesday, May 19, 2010
First time I used a real kettlebell
I have only ever used dumbbells since my gym doesn't have any. Was lucky enough to be able to do the kettlebells right near the rower. I used Nancy's 25lb. kettlebell that I brought with me. Using kettlebells is definitely harder as I can now swing them all the way over head.
The workout was row 500m/50kb swings/row 500m/40kb swings/row 500m/30kb swings/500m row. Finished in 13:26, shoulders definitely feeling it.
Tonight was a 800yd swim. Finished in 17:28 vs. 19:14 on April 7th. This time actually included 3 quick stops because my goggles were filling up with water. I am happy with the improvement. I just have one favor from everyone doing Rev3, say hi as you go past me in the water. Maybe Christina can pull me for a while?
Was feeling a little beat this afternoon, but just sore from the workouts. Came home and put my wedding band on and it almost fell off. Got on the scale and realized I've lost about 5 pounds. I have no idea why. The diet has been good, the results have been there, so I am thinking it's nerves about the races.
The workout was row 500m/50kb swings/row 500m/40kb swings/row 500m/30kb swings/500m row. Finished in 13:26, shoulders definitely feeling it.
Tonight was a 800yd swim. Finished in 17:28 vs. 19:14 on April 7th. This time actually included 3 quick stops because my goggles were filling up with water. I am happy with the improvement. I just have one favor from everyone doing Rev3, say hi as you go past me in the water. Maybe Christina can pull me for a while?
Was feeling a little beat this afternoon, but just sore from the workouts. Came home and put my wedding band on and it almost fell off. Got on the scale and realized I've lost about 5 pounds. I have no idea why. The diet has been good, the results have been there, so I am thinking it's nerves about the races.
Tuesday, May 18, 2010
Cindy
I actually for some strange reason like Cindy. Cindy's WOD is 5 pull ups, 10 pushups, 15 squats AMRAP in 20 minutes.
About 2 weeks ago finished 21 full rounds, plus the 5 pull ups in round 22.
Today finished the 21 rounds, 5 pull ups, 10 push ups and 1 squat before time expired.
Was happy for the slight improvement.
About 2 weeks ago finished 21 full rounds, plus the 5 pull ups in round 22.
Today finished the 21 rounds, 5 pull ups, 10 push ups and 1 squat before time expired.
Was happy for the slight improvement.
Monday, May 17, 2010
Rest Day
Today was a great day for a rest, mentally and physically.
Yesterday I went with a friend to preview the course for my Olympic coming this weekend. There is about 1500 feet of elevation climb in the 21 miles (pretty much all of it in a 2 mile hill). Last year before this race I had to get off my bike twice and walk it up. During the race last year I was embarrassed into riding it, but used the rest of the course as recovery. Yesterday I was able to power up it with no issues and keep moving. My friend who has been riding a long time said it was the hardest hill he's ever climbed. Don't get me wrong, it was hard, but not nearly as hard as last year. My computer wasn't working, so I am not exactly sure how far we rode. My friend said about 30 miles in about 2 hours, we even did the big nasty hill a second time to prove the first time was no fluke.
As I was riding the hill, I was thankful for all the squats, deadlifts, and other miscellaneous strength exercises that I've done.
Yesterday I went with a friend to preview the course for my Olympic coming this weekend. There is about 1500 feet of elevation climb in the 21 miles (pretty much all of it in a 2 mile hill). Last year before this race I had to get off my bike twice and walk it up. During the race last year I was embarrassed into riding it, but used the rest of the course as recovery. Yesterday I was able to power up it with no issues and keep moving. My friend who has been riding a long time said it was the hardest hill he's ever climbed. Don't get me wrong, it was hard, but not nearly as hard as last year. My computer wasn't working, so I am not exactly sure how far we rode. My friend said about 30 miles in about 2 hours, we even did the big nasty hill a second time to prove the first time was no fluke.
As I was riding the hill, I was thankful for all the squats, deadlifts, and other miscellaneous strength exercises that I've done.
Saturday, May 15, 2010
Sorry for not posting lately
All is well, have been a bit busy, but I'll try to get everything in working from today back.
10K Race today in Central Park. 7800 finishers, I finished in 44:11, which is a pr of 1:28. It breaks down to a 7:07 pace per mile. Finished 93rd out of 508 in my age group. Nancy also had a pr (52:05 v. 53:01). Made for a great rest of the day.
Friday morning did the same workout as last Friday. 21 sit ups, run 200m, etc. descending by 3 situps and running 200m after each set of sit ups. Finished this in 8:50 (20 seconds faster than last Friday). Swam yesterday afternoon, just worked on drills, feeling better about the swim.
Thursday, 1000yds for time. Finished in 23:36 (my goal for Rev3 is to not take twice as long as Christina in the water). This time as slow as it is was, is 1:16 faster than last time.
Wednesday tabata work.
Box jumps 16,14,14,13,12,12,11,12, score =11. Last time score was 9.
Pushups 15,15,15,15,14,10,10,10, score = 10. Last time score was 8.
Lunges 12x8, score =12. Last time score was 11.
Sit ups 11,10,9,9,9,8,8,8 score = 8. Last time score was 8.
10K Race today in Central Park. 7800 finishers, I finished in 44:11, which is a pr of 1:28. It breaks down to a 7:07 pace per mile. Finished 93rd out of 508 in my age group. Nancy also had a pr (52:05 v. 53:01). Made for a great rest of the day.
Friday morning did the same workout as last Friday. 21 sit ups, run 200m, etc. descending by 3 situps and running 200m after each set of sit ups. Finished this in 8:50 (20 seconds faster than last Friday). Swam yesterday afternoon, just worked on drills, feeling better about the swim.
Thursday, 1000yds for time. Finished in 23:36 (my goal for Rev3 is to not take twice as long as Christina in the water). This time as slow as it is was, is 1:16 faster than last time.
Wednesday tabata work.
Box jumps 16,14,14,13,12,12,11,12, score =11. Last time score was 9.
Pushups 15,15,15,15,14,10,10,10, score = 10. Last time score was 8.
Lunges 12x8, score =12. Last time score was 11.
Sit ups 11,10,9,9,9,8,8,8 score = 8. Last time score was 8.
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