Gainesville
Today was my last training day in Gainesville. I left for Panama City at about 5, and won't be back until the Ironman is over. Kinda weird to look at my room and all the shit in there, and all the kids in my classes and everything, and think that the next time I see any of it, this will all be over. A long time coming, you know? But anyway, for my last bike ride, I thought I'd go visit the Hawthorne Trail since I'd done it probably 100 times by now.
Bike: warm up 10 minutes, 30minues cruise at race pace, cool down.
3 Sudafed
2 Lipodrnee
All semester, I had intended to work in some training during my 3 hour break on Wednesday. Hadn't happened once. Usually that was nap or sex time, often both. But today, I actually managed to get in an entrie trianing day between my morning and afternoon classes on Wednesday. On my next to last day of training.
Anyway, the "warm up" here was essentially a nice cruise down Waldo to the trailhead. and then I hit Hawthorne going only slightly slower than my usual good pace. about 20.5-21 all the way down to the first hill. I notcied, though, that there was a bit of a wind on Hawthorne today, not something you get in the summer. Yet another reason I hate winter training, the fucking cold wind. I made it just past the bottom of the hill in the hammock, turned aorund, and went back up the hill. Becasue I typically need that 20-25 minutes to warm up, I went back up the hill much faster than usual, and I was even able to maintain about 18 up the final incline. Not something I do even on good rides.
I ended up averaging about 17.5 for the ride, but this was more because I rode the hilly seciton of Hawthorne only, and my average speed usually goes up a mile or 2 in the flats that comprise the rest of the course. And really, this was not the most crucial training ride of the cycle. I felt good about how it went, and it kept my body loose. And that's all one can ask.
Run: warm up 5 minutes, 15 minutes cruise at slightly faster than race pace,
cool down
I got home, had a sandwich, answered some email, then hit the Treadmill at Jefferson. Again, my last time on the treadmill I'd used most often. Because I'd brought the iPod, I did a nice little warmup at 5.5 (which is a hopeful race pace, really) and then did 8.0 the final 15 minutes. It wasn't even as hard as I'd thought it would be. I sweated like crazy, but made it through without even feeling overly winded. Hmmmm, maybe I COULD have pushed the run a little more. But it's a bit late to start thinking that.
So after, I went to class, got home, packed up and headed up to PCB. Total focus, and that is exactly what I need.
Showing posts with label Sudafed. Show all posts
Showing posts with label Sudafed. Show all posts
Thursday, November 5, 2009
Sunday, November 1, 2009
T106 - Redemption on the Rickenbacker - Bike
Miami
Bike - 90 Minutes
3 Sudafed
2 Lipodrene
I made a deal with myself on Thursday that if I slept in and didn't do my 90 minute ride, I"d have to do it Sunday in Miami. And when I woke up after 10 hours of sleep, feeling congested and miserable Sunday morning, I seriously considered reneging on that deal. But I had nothing better to do and was in no hurry to get back to Gainesville, and after Friday's sub-par showing onthe Rickenbacker I needed to remind myself I still had it.
Well, it's amazing what a difference good sleep makes. Even after my 4 Hour training day Friday and the Half Marathon Sunday, when I got on the bike Sunday around noon I just felt better. Yeah, my legs were a little sore, but I felt like I could push it today. Maybe it was the sorter distance, or maybe it was the Sudafed (yeah, I gotta think that had SOMETHING to do with it) but once I hit the road out of Bill Baggs state park, I just felt strong.
I kept up a solid 20-21 through the Village of Key Biscayne, where you constantly have to be watching for cars coming out of luxury condos and stupid Miami drivers turning without signaling. I've crashed into one once last summer, it wasn't fun. And then I hit Crandon park and maintained over 20, and even kept up 19-20 when I hit the wind on the road out to Jimbo's. Heading back from Jimbo's I was going about 24 the whole time, and I used the tailwind to help me maintain that until I got to Mount Miami. Made it up that going about 14 and did about 32 on the way down, maintaining over 30 almost to the turnaround.
I figured the way back would not be so good as I had the headwind blowing in from the Atlantic, but it was fine. I still maintained about 20 up into Crandon Park (except for the bridge, of course) and ended up getting back to my car at `1:03. Or about 16 minutes faster than the day before. This was definitely the ride I had been looking for on the Rickenbacker.
To fill out the workout I biked to the end of Crandon Park and back, and despite the inherent slowdowns in Bill Baggs park ended up averaging 19.2 for the ride, going nearly 30 miles in 1:33. Definitely left me with some confidence, especially becasue my second trip through Crandon I didn't drop below 21 the whole time. The average on this ride gets fucked because of all the stopping and slowing and lights in the Village and for all the Sunday riders on the Key. Though one of the most scenic rides in America, it's also the only real bike course in a city of 2.2 millino people. On a hot Sunday, you do the math.
And it was hot, but I didn't even feel it. I biked with my shirt off, which was awesome. Made the ride feel like a day at the beach, and is something I'm starting to wish I'd done more this cycle. Oh well. Still a great ride to close out legit training.
Yep, this was it. This was my last real training day before the race. There's some keeping loose and warmed up stuff this week, but this closes the book on Ironman training. This is as ready as I'm gonna be. And today's ride was an excellent confidence builder going in. The next week will be minimal training hours, but I'm going to talk a lot about various race prep stuff too. Heading to PCB on Wednesday. This is it. One week form now, it'll all be over. And that, really, is much scarier to me than the race itself.
Bike - 90 Minutes
3 Sudafed
2 Lipodrene
I made a deal with myself on Thursday that if I slept in and didn't do my 90 minute ride, I"d have to do it Sunday in Miami. And when I woke up after 10 hours of sleep, feeling congested and miserable Sunday morning, I seriously considered reneging on that deal. But I had nothing better to do and was in no hurry to get back to Gainesville, and after Friday's sub-par showing onthe Rickenbacker I needed to remind myself I still had it.
Well, it's amazing what a difference good sleep makes. Even after my 4 Hour training day Friday and the Half Marathon Sunday, when I got on the bike Sunday around noon I just felt better. Yeah, my legs were a little sore, but I felt like I could push it today. Maybe it was the sorter distance, or maybe it was the Sudafed (yeah, I gotta think that had SOMETHING to do with it) but once I hit the road out of Bill Baggs state park, I just felt strong.
I kept up a solid 20-21 through the Village of Key Biscayne, where you constantly have to be watching for cars coming out of luxury condos and stupid Miami drivers turning without signaling. I've crashed into one once last summer, it wasn't fun. And then I hit Crandon park and maintained over 20, and even kept up 19-20 when I hit the wind on the road out to Jimbo's. Heading back from Jimbo's I was going about 24 the whole time, and I used the tailwind to help me maintain that until I got to Mount Miami. Made it up that going about 14 and did about 32 on the way down, maintaining over 30 almost to the turnaround.
I figured the way back would not be so good as I had the headwind blowing in from the Atlantic, but it was fine. I still maintained about 20 up into Crandon Park (except for the bridge, of course) and ended up getting back to my car at `1:03. Or about 16 minutes faster than the day before. This was definitely the ride I had been looking for on the Rickenbacker.
To fill out the workout I biked to the end of Crandon Park and back, and despite the inherent slowdowns in Bill Baggs park ended up averaging 19.2 for the ride, going nearly 30 miles in 1:33. Definitely left me with some confidence, especially becasue my second trip through Crandon I didn't drop below 21 the whole time. The average on this ride gets fucked because of all the stopping and slowing and lights in the Village and for all the Sunday riders on the Key. Though one of the most scenic rides in America, it's also the only real bike course in a city of 2.2 millino people. On a hot Sunday, you do the math.
And it was hot, but I didn't even feel it. I biked with my shirt off, which was awesome. Made the ride feel like a day at the beach, and is something I'm starting to wish I'd done more this cycle. Oh well. Still a great ride to close out legit training.
Yep, this was it. This was my last real training day before the race. There's some keeping loose and warmed up stuff this week, but this closes the book on Ironman training. This is as ready as I'm gonna be. And today's ride was an excellent confidence builder going in. The next week will be minimal training hours, but I'm going to talk a lot about various race prep stuff too. Heading to PCB on Wednesday. This is it. One week form now, it'll all be over. And that, really, is much scarier to me than the race itself.
Wednesday, October 21, 2009
T98 - Hope in a Sea of Chlorine - Swim
Gainesville
There was a girl I used to date who was always asking me, like most women do, what I was thinking. But this one had a particular interest in what I thought about during long training sessions with no music.
"Well, on swims," I told her, "I think about girls I've slept with, in order, to keep track of laps. Like lap one is my college girlfriend who was my first, and so on.."
"Really?!" she smiled, "So do you think about me?"
"I'll be balls deep in Ironman training before I get to you," I told her. Not sure she liked that response. This girl was #81, so today's 4000 meter swim would be as close as I would ever get to her getting a lap. Of course, I don't really employ that method anymore, so the point is moot. But it takes a swim where you do the same distance as the Ironman race to get that far in my sexual history. I'm not sure if that's a good or bad thing.
Swim - 2x2000
2 Sudafed
2 Lipodrene
I had been feeling a little sniffley and drwosy, so I took some Sudafed to clear that up maybe an hour or so before the swim, then knocked back a couple Lipodrene before heading to the GHFC pool. I didn't even bother with a warmup, as it was already about 9 p.m. and I knew I was going to be in the pool for a while. So I hit the water strong and found myself keeping a nice form with a good push for a while. Stroke felt good, glide felt good. Everything felt good. I looked up around lap 12 of the first set and saw I had done 12 laps in 10 minutes, pretty much the reverse of how it had been up until this cycle. I was pleased.
The first set went well, and I managed to get through the whole thing at a fairly even pace and finished it in 38 minutes. So looks like I went real strong the first 500 meters or so, then settled into a good race pace. Which is probably exactly what I'll need to do during the race. I took a gel and some water after the first 40 laps, but my break was probably less than a minute. I feel like this is a good simulation for the "break" between laps on the course, since you have to get out of the water and start again. I didn't feel like running around the GHFC pool deck either. That mighta looked weird.
The second 40 laps also felt strong, and I never felt myself really let up at all. About lap 20 I started to feel a small cramp in my hamstring when I pushed off the wall, and by lap 25 I started to feel cramps in my lats and forearms. Not so much I had to stop, but definitely enough that I felt it. I'm not sure if salt tabs will help this, but I am mildly concerned since if I cramp up 1000 yards from shore during the race, I'm pretty fucked. Throw in a wetsuit that makes you sweat more, and I gotta definitely figure out how to mitigate this in the next couple of weeks.
But the swim felt strong the whole time, and I ended up finishing in 80 minutes, including my break. This is right where I wanted to be, and it was nice to have a training day where I actaully met a goal and felt strong for once.
I used my outdoor goggles, since I need to get used to having those on for long periods of time. They left deep caverns on my eye sockets, making me look about 10 years more weathered than I am. And about lap 60 I really started wanting to take them off. But otherwise they worked great. I also was wondering if I can put a gel in my wetsuit to take at the halfway point on the race. I'll definitely have to look into that once the wetsuit comes in the mail. But the main thing I thought as I got out of the pool, feeling a little tired but still energized was, "Ok, pal. You ready to go and get on that bike?"
There was a girl I used to date who was always asking me, like most women do, what I was thinking. But this one had a particular interest in what I thought about during long training sessions with no music.
"Well, on swims," I told her, "I think about girls I've slept with, in order, to keep track of laps. Like lap one is my college girlfriend who was my first, and so on.."
"Really?!" she smiled, "So do you think about me?"
"I'll be balls deep in Ironman training before I get to you," I told her. Not sure she liked that response. This girl was #81, so today's 4000 meter swim would be as close as I would ever get to her getting a lap. Of course, I don't really employ that method anymore, so the point is moot. But it takes a swim where you do the same distance as the Ironman race to get that far in my sexual history. I'm not sure if that's a good or bad thing.
Swim - 2x2000
2 Sudafed
2 Lipodrene
I had been feeling a little sniffley and drwosy, so I took some Sudafed to clear that up maybe an hour or so before the swim, then knocked back a couple Lipodrene before heading to the GHFC pool. I didn't even bother with a warmup, as it was already about 9 p.m. and I knew I was going to be in the pool for a while. So I hit the water strong and found myself keeping a nice form with a good push for a while. Stroke felt good, glide felt good. Everything felt good. I looked up around lap 12 of the first set and saw I had done 12 laps in 10 minutes, pretty much the reverse of how it had been up until this cycle. I was pleased.
The first set went well, and I managed to get through the whole thing at a fairly even pace and finished it in 38 minutes. So looks like I went real strong the first 500 meters or so, then settled into a good race pace. Which is probably exactly what I'll need to do during the race. I took a gel and some water after the first 40 laps, but my break was probably less than a minute. I feel like this is a good simulation for the "break" between laps on the course, since you have to get out of the water and start again. I didn't feel like running around the GHFC pool deck either. That mighta looked weird.
The second 40 laps also felt strong, and I never felt myself really let up at all. About lap 20 I started to feel a small cramp in my hamstring when I pushed off the wall, and by lap 25 I started to feel cramps in my lats and forearms. Not so much I had to stop, but definitely enough that I felt it. I'm not sure if salt tabs will help this, but I am mildly concerned since if I cramp up 1000 yards from shore during the race, I'm pretty fucked. Throw in a wetsuit that makes you sweat more, and I gotta definitely figure out how to mitigate this in the next couple of weeks.
But the swim felt strong the whole time, and I ended up finishing in 80 minutes, including my break. This is right where I wanted to be, and it was nice to have a training day where I actaully met a goal and felt strong for once.
I used my outdoor goggles, since I need to get used to having those on for long periods of time. They left deep caverns on my eye sockets, making me look about 10 years more weathered than I am. And about lap 60 I really started wanting to take them off. But otherwise they worked great. I also was wondering if I can put a gel in my wetsuit to take at the halfway point on the race. I'll definitely have to look into that once the wetsuit comes in the mail. But the main thing I thought as I got out of the pool, feeling a little tired but still energized was, "Ok, pal. You ready to go and get on that bike?"
Monday, August 31, 2009
T71 - Hammerhead Olympic Triathlon - Swim/Bike/Run
Camp Blanding, Florida
The training card called for a 15K run to finish off recovery week, but since this race was close to home, and, let’s be honest, probably a lot tougher than a 15k, I figured it would be a sufficient substitute. It was my first race since the abysmal Half-Iron in Orlando back in May. Three months without a race is a little long, I think. This was to be my first tuneup race for the Ironman, and I’d hoped to give in a personal best showing. Especially since training has definitely upped my speeds. In the swim and bike at least.
This had all been my intention. But sometimes in life we make some choices that derail us from out goals. After my phenomenal workouts Friday, I decided to celebrate by going to a party over at my friend Kirks. I figured I’d slowly drink some beers, leave by 2, take Saturday off to recover. Well, a few beers turned into large amounts of beer, jungle juice, and then – my personal favorite – straight vodka out of a plastic cup. Long story short, I drank way more than I should, and did some things I probably shouldn’t have. The accompanying hangover and stress allowed me to sleep all of about 3 hours Friday night. Which, for those who are familiar, is the most important night before a Sunday race. I spent the next day stressed out and nursing a hangover, and even though I went to bed at 8:30 for the 4:30 wake up, I only ended up sleeping about another 3.5 hours.
Point is, I didn’t get much sleep. But the 8th season of South Park, pretty good shit. I drove up to Camp Blanding Sunday morning hoping that my improved conditioning could make up for the lack of rest my body had gotten. I took 3 Sudafed on the way, just in case.
Swim - .9 miles – 30:41
2 Lipodrene
I was once again in the last wave, as is customary in the Fat Boy Division (they call it Clydesdale, but we all know). After my encouraging time trial, I decided that I would line up near the front and try to actually compete in this part of the race. The open water swim starts are always a cluster fuck, but since I’d decided I actually wanted to try and get ahead here. I didn’t mind. It was kinda fun pulling and kicking people as I went past them, and pretty soon I found myself with no one I could see in front of me except the green-capped ladies from the wave before. There may have been some other guys way out ahead or off to my side, but otherwise it looked good.
The outdoor goggles helped a lot, and though my sighting still needs improvement, I kept pretty far left so I wasn’t having to swim back to the buoys. At about the end of the backstretch, which is about 500 meters to go, this blue cap (that was the cap assigned to my wave and, consequently, my division)passed me on the inside of the buoy, and inched ahead of me. Usually I would just let this go, but fuck it, no, not this time. The guy was swimming at a pretty solid pace, and I had to really push it to keep up with him. I even got in front of him a few times, and we stayed pretty even all the way to the finish. I was proud of myself for actually pushing the swim and going fast, and learning to breathe enough to have the oxygen to do it. The guy ended up finishing the swim just ahead of me, as this is probably a result of my still not being competitive enough to give it the extra push at the end like he did. But I mean, I think he crossed the swim finish 5 seconds ahead of me, so I’m not too broken up about it.
T1 – 4:42
Bike - 24.9 miles – 1:13:37
1 Lipodrene, 3 Advil, Salt Tablet, gel
Transitions today were slow. I’m going to go ahead and say they were probably the only area that were slowed by my lack of sleep, but my brain was just not all there. Whatever, I got my shit on and hit the bike course determined to continue my solid performance from the swim. And the first mile, it looked as if that may not be the case. I couldn’t get up over 18, and while I wanted to blame a lack of warmup, I also realized this might be where my unrested muscles might not respond how I’d hoped. Now, the bike course at Blanding had a few pretty good sized hills, and by the time I finished climbing the first one (at mile 2, I might add) I was doing about 15. Things were not looking good.
But a funny thing happens when I hit the flats. Trevor told me during our last ride that on the flats I could pretty much keep up with anyone, and I repeated this to myself as I got down in aero and passed bike after bike after bike. I was going a solid 25 through most of the flats, and even ended up muscling up some hills at around 18-19. But not all of them. This course was a lot like Hawthorne in that it had some inclines and inclines that looked like flats, so much so that you’d be going down one on the way to the turnaround going 27, thinking you were the shit, only to be slowed to 16 on the way back. I didn’t feel a headwind, so I’m blaming optical illusions. I took a gel at the 45 minute mark, figuring a Cliff Bar would probably slow me down. I did notice though that I lose time on tight turnarounds like this one where I have to unclip because I feel like I’ll fall over, and when taking a drink or eating. These are things which require coordination, I suppose, and really my bike speed is not due to that at all. Not sure if this is something that will get worked out before the Ironman, but really, I’m not terrible concerned.
At any rate, I was only passed by two people on the bike, both of whom were going well over 25 and had bikes that cost more than a new Saturn. So I didn’t feel too bad. I passed a lot more than 2 people, and was averaging 20 right up until the last 5 miles, where the subtle inclines and wind got to me. And by this I mean I was doing about 17 until I hit the final few straightaways , where I ended up doing about 21-22. I looked at my computer at the end and my average speed was 19.8, which, if you do the math means I would have had to have finished in a lot more time than this. Later I looked, the course was only 24 miles. But whatever. I’ll just call it a confidence booster.
T2 – 3:17
Run -6.4 miles 1:09:02
1 Salt Tab, 1 Gel
Again, transition was slow, as I sat on my ass to put on my shoes and took my time getting on my running shoes and having another gel. I also downed another Vitamin Water and hit the road.
Well, I have come to realize that though I have learned to push it and be competitive when swimming and biking, running I just do not give a fuck. Maybe it’s because I’ve been miserable on so many runs over my life, but I just make no effort to run fast at all. The only people I passed on the run were either walking or puking, and I lost count of how many people passed me. Mostly thin, older women working off their child birth weight, I would guess. And then some older guys I had passed on the bike. Justin once told me watching me on the bike and run was like night and day, and today I fulyl understood it. I held to my 10-minute mile pace, even knowing I only had to run 6. The course had a couple of serious hills, which was not cool, but it was not impossible.
I took a gel at the 4-mile mark, and drank water at every aid station, although I only stopped to allow myself to drink the whole cup without spilling. I never felt tired or overheated or sore at all on the run. Maybe it was the Advil, or the adrenaline from all the supplements, but this was just like a nice late-morning jog. I thought about pushing it like I had on the other 2 events, and just couldn’t do it. I’m not sure why this is, but I think my focus during the last 8 weeks is going to be pushing the run a little. I’m not sure why, though, given that the run on the Ironman is more about survival than speed. But maybe I can make it a goal for my next tuneup race.
Final Time – 3:00:57 – 1st in Division (Clydesdale Under 39)
All in all, I was happy with how this race went. Shit, I mean I won my division, even though it only had five people. My events I felt strongest in, I did strongly, and I totally blew the run. I’m not a good runner. Weighing as much as I do will do that. So I guess today I just focused on doing what I do well really well, and saying fuck it to the rest. My final time was not a great improvement over the Escape t o Miami last fall, but my bike and swim splits were. Aside from someone inadvertently taking my right bike shoe, the event was pretty good. I’ll have to get new shoes and cleats before Tuesday, so we’ll see how that goes. But a satisfying tuneup to be sure. Just kinda scary to think it takes 4 of these to make an Ironman.
The training card called for a 15K run to finish off recovery week, but since this race was close to home, and, let’s be honest, probably a lot tougher than a 15k, I figured it would be a sufficient substitute. It was my first race since the abysmal Half-Iron in Orlando back in May. Three months without a race is a little long, I think. This was to be my first tuneup race for the Ironman, and I’d hoped to give in a personal best showing. Especially since training has definitely upped my speeds. In the swim and bike at least.
This had all been my intention. But sometimes in life we make some choices that derail us from out goals. After my phenomenal workouts Friday, I decided to celebrate by going to a party over at my friend Kirks. I figured I’d slowly drink some beers, leave by 2, take Saturday off to recover. Well, a few beers turned into large amounts of beer, jungle juice, and then – my personal favorite – straight vodka out of a plastic cup. Long story short, I drank way more than I should, and did some things I probably shouldn’t have. The accompanying hangover and stress allowed me to sleep all of about 3 hours Friday night. Which, for those who are familiar, is the most important night before a Sunday race. I spent the next day stressed out and nursing a hangover, and even though I went to bed at 8:30 for the 4:30 wake up, I only ended up sleeping about another 3.5 hours.
Point is, I didn’t get much sleep. But the 8th season of South Park, pretty good shit. I drove up to Camp Blanding Sunday morning hoping that my improved conditioning could make up for the lack of rest my body had gotten. I took 3 Sudafed on the way, just in case.
Swim - .9 miles – 30:41
2 Lipodrene
I was once again in the last wave, as is customary in the Fat Boy Division (they call it Clydesdale, but we all know). After my encouraging time trial, I decided that I would line up near the front and try to actually compete in this part of the race. The open water swim starts are always a cluster fuck, but since I’d decided I actually wanted to try and get ahead here. I didn’t mind. It was kinda fun pulling and kicking people as I went past them, and pretty soon I found myself with no one I could see in front of me except the green-capped ladies from the wave before. There may have been some other guys way out ahead or off to my side, but otherwise it looked good.
The outdoor goggles helped a lot, and though my sighting still needs improvement, I kept pretty far left so I wasn’t having to swim back to the buoys. At about the end of the backstretch, which is about 500 meters to go, this blue cap (that was the cap assigned to my wave and, consequently, my division)passed me on the inside of the buoy, and inched ahead of me. Usually I would just let this go, but fuck it, no, not this time. The guy was swimming at a pretty solid pace, and I had to really push it to keep up with him. I even got in front of him a few times, and we stayed pretty even all the way to the finish. I was proud of myself for actually pushing the swim and going fast, and learning to breathe enough to have the oxygen to do it. The guy ended up finishing the swim just ahead of me, as this is probably a result of my still not being competitive enough to give it the extra push at the end like he did. But I mean, I think he crossed the swim finish 5 seconds ahead of me, so I’m not too broken up about it.
T1 – 4:42
Bike - 24.9 miles – 1:13:37
1 Lipodrene, 3 Advil, Salt Tablet, gel
Transitions today were slow. I’m going to go ahead and say they were probably the only area that were slowed by my lack of sleep, but my brain was just not all there. Whatever, I got my shit on and hit the bike course determined to continue my solid performance from the swim. And the first mile, it looked as if that may not be the case. I couldn’t get up over 18, and while I wanted to blame a lack of warmup, I also realized this might be where my unrested muscles might not respond how I’d hoped. Now, the bike course at Blanding had a few pretty good sized hills, and by the time I finished climbing the first one (at mile 2, I might add) I was doing about 15. Things were not looking good.
But a funny thing happens when I hit the flats. Trevor told me during our last ride that on the flats I could pretty much keep up with anyone, and I repeated this to myself as I got down in aero and passed bike after bike after bike. I was going a solid 25 through most of the flats, and even ended up muscling up some hills at around 18-19. But not all of them. This course was a lot like Hawthorne in that it had some inclines and inclines that looked like flats, so much so that you’d be going down one on the way to the turnaround going 27, thinking you were the shit, only to be slowed to 16 on the way back. I didn’t feel a headwind, so I’m blaming optical illusions. I took a gel at the 45 minute mark, figuring a Cliff Bar would probably slow me down. I did notice though that I lose time on tight turnarounds like this one where I have to unclip because I feel like I’ll fall over, and when taking a drink or eating. These are things which require coordination, I suppose, and really my bike speed is not due to that at all. Not sure if this is something that will get worked out before the Ironman, but really, I’m not terrible concerned.
At any rate, I was only passed by two people on the bike, both of whom were going well over 25 and had bikes that cost more than a new Saturn. So I didn’t feel too bad. I passed a lot more than 2 people, and was averaging 20 right up until the last 5 miles, where the subtle inclines and wind got to me. And by this I mean I was doing about 17 until I hit the final few straightaways , where I ended up doing about 21-22. I looked at my computer at the end and my average speed was 19.8, which, if you do the math means I would have had to have finished in a lot more time than this. Later I looked, the course was only 24 miles. But whatever. I’ll just call it a confidence booster.
T2 – 3:17
Run -6.4 miles 1:09:02
1 Salt Tab, 1 Gel
Again, transition was slow, as I sat on my ass to put on my shoes and took my time getting on my running shoes and having another gel. I also downed another Vitamin Water and hit the road.
Well, I have come to realize that though I have learned to push it and be competitive when swimming and biking, running I just do not give a fuck. Maybe it’s because I’ve been miserable on so many runs over my life, but I just make no effort to run fast at all. The only people I passed on the run were either walking or puking, and I lost count of how many people passed me. Mostly thin, older women working off their child birth weight, I would guess. And then some older guys I had passed on the bike. Justin once told me watching me on the bike and run was like night and day, and today I fulyl understood it. I held to my 10-minute mile pace, even knowing I only had to run 6. The course had a couple of serious hills, which was not cool, but it was not impossible.
I took a gel at the 4-mile mark, and drank water at every aid station, although I only stopped to allow myself to drink the whole cup without spilling. I never felt tired or overheated or sore at all on the run. Maybe it was the Advil, or the adrenaline from all the supplements, but this was just like a nice late-morning jog. I thought about pushing it like I had on the other 2 events, and just couldn’t do it. I’m not sure why this is, but I think my focus during the last 8 weeks is going to be pushing the run a little. I’m not sure why, though, given that the run on the Ironman is more about survival than speed. But maybe I can make it a goal for my next tuneup race.
Final Time – 3:00:57 – 1st in Division (Clydesdale Under 39)
All in all, I was happy with how this race went. Shit, I mean I won my division, even though it only had five people. My events I felt strongest in, I did strongly, and I totally blew the run. I’m not a good runner. Weighing as much as I do will do that. So I guess today I just focused on doing what I do well really well, and saying fuck it to the rest. My final time was not a great improvement over the Escape t o Miami last fall, but my bike and swim splits were. Aside from someone inadvertently taking my right bike shoe, the event was pretty good. I’ll have to get new shoes and cleats before Tuesday, so we’ll see how that goes. But a satisfying tuneup to be sure. Just kinda scary to think it takes 4 of these to make an Ironman.
Sunday, August 9, 2009
T57 - Body Buzz - Run/Bike Brick
Gainesville
Well, you knew it was gonna happen eventually: The Hangover workout. For some reason I thought it would be a good idea to stay out until 4, going hard the whole time up to and including chugging White Zin out of a plastic bag. And in addition to several drunk texts to various people, I somehow managed to text Justin "Hey, I'm pretty fucked up and going to bed now. So if you wanna go later than 10:30, that's cool." He was hapy to hear it, and showed up around noon for the workout. I drank a ton of water and Gatorade, and did my Advil/Sudafed/Lipodrene stack with breakfast, so I actualyl felt pretty good heading out to run.
Run - 60 Minutes
2 Lipodrene
2 Sudafed
I like running with Justin, because while he runs faster than I do, he keeps his pace with me as one I can keep too. I'm not sure if this is the case, or I"m just getting to be a better runner. Justin had to be at work at 4, so we opted to cut the run a little short. We didn't do the whole campus loop, instead running down University to 2nd past the Law school. This is usually my 45 minute run, but when we got to my usual turnaround, we had only been out 20 minutes. So the pace he kept it at was defintely a faster clip. As he said "I bet I save you a solid 2 minutes on the Ironman." If I keep up this pace, it'll be a lot more than that.
And the hill was tough going back up 2nd, but I didn't chop my steps at all so I could keep up. The heat wasn't feeling nearly as brutal as it has in the past, although the weather said it was just as hot. (Except that day it was 104). All in all the run went very well, and we got back in under an hour to do a quick bike transition.
Bike - 2 Hours
Took a gel and drank a bunch of Gatorade while we transitioned at the apartment. Again, because Justin had to be at work at 4, my dream of a shady, car-free Hawthorne ride was shot because he had to drop his shit off at Campus Lodge on the ride. Basically, we ended up riding Williston to 34th, then back to our old friend 441. After being off the bike since Monday, I felt great pedaling down. So great, in fact, I let Justin pull the whole way down to Micanopy, which made for a very pleasant ride. But I started feeling a little light-headed about 5 minutes into the ride.
First I though dehydration, but that wasn't it. Then I thought maybe it was my being a little sick, but I had no other symptoms. Then I started feeling a burn in my quads as we went up a hill, but oddly the burn felt good. The only time my body ever feels like this is when I'm on massive amounts of stimulants, or ecstasy. Serisouly, like every sensation just feels awesome. The wind on the bike course felt awesome. Any time my leg brushed the bike frame, it felt awesome. And let me tell you, biking with a body buzz is pretty fucking cool. We turned it around at Cafe Risque and here I took the lead.
Now my computer is broken, but as Trevor has told me you know your body and how certain speeds feel, and with my quads having orgasms every time I pushed them harder (kinda like those girls who get off on being smacked around, but slightly less fun)I'm pretty sure I was doing a solid 23-25 a good part of the way back. Really, it was incredible. Just pushing yourself faster every hill and every straightaway, and feeling great while you did it. It didn't hurt I got a good 50-minute warmup drafting behind Justin, and had enough energy to just go balls out for the ride back. I also might have had a little ephedrine in my system, I know. Justin kept up with me, which I have to say was a little surprising. I've dropped him on bikes before when I've pushed it, but he was right there behind me all the way back to 34th. He did tell me, though, when we turned "I don't think I've ever worked that hard drafting before." I felt a little bad, but I'm not gonna lie, I kinda smiled.
The slowdown actually kidna killed the body buzz, as I think I wasn't flooding my brain with adrenaline as I had been for the previous hour and a half. Still made it back from Micanopy in about 8 minutes less than it took me to get down. The whole ride ended up being slightly under 2 hours because of it, but whatever. If you're out there less time because you hauled ass back, you deserve it. Dare I say, this ride was up there with that hour I keep up with Trevor as my best ride of the cycle. And it came after an hour of running in the sun. Hungover.
Yeah, I'm definitely getting there.
Well, you knew it was gonna happen eventually: The Hangover workout. For some reason I thought it would be a good idea to stay out until 4, going hard the whole time up to and including chugging White Zin out of a plastic bag. And in addition to several drunk texts to various people, I somehow managed to text Justin "Hey, I'm pretty fucked up and going to bed now. So if you wanna go later than 10:30, that's cool." He was hapy to hear it, and showed up around noon for the workout. I drank a ton of water and Gatorade, and did my Advil/Sudafed/Lipodrene stack with breakfast, so I actualyl felt pretty good heading out to run.
Run - 60 Minutes
2 Lipodrene
2 Sudafed
I like running with Justin, because while he runs faster than I do, he keeps his pace with me as one I can keep too. I'm not sure if this is the case, or I"m just getting to be a better runner. Justin had to be at work at 4, so we opted to cut the run a little short. We didn't do the whole campus loop, instead running down University to 2nd past the Law school. This is usually my 45 minute run, but when we got to my usual turnaround, we had only been out 20 minutes. So the pace he kept it at was defintely a faster clip. As he said "I bet I save you a solid 2 minutes on the Ironman." If I keep up this pace, it'll be a lot more than that.
And the hill was tough going back up 2nd, but I didn't chop my steps at all so I could keep up. The heat wasn't feeling nearly as brutal as it has in the past, although the weather said it was just as hot. (Except that day it was 104). All in all the run went very well, and we got back in under an hour to do a quick bike transition.
Bike - 2 Hours
Took a gel and drank a bunch of Gatorade while we transitioned at the apartment. Again, because Justin had to be at work at 4, my dream of a shady, car-free Hawthorne ride was shot because he had to drop his shit off at Campus Lodge on the ride. Basically, we ended up riding Williston to 34th, then back to our old friend 441. After being off the bike since Monday, I felt great pedaling down. So great, in fact, I let Justin pull the whole way down to Micanopy, which made for a very pleasant ride. But I started feeling a little light-headed about 5 minutes into the ride.
First I though dehydration, but that wasn't it. Then I thought maybe it was my being a little sick, but I had no other symptoms. Then I started feeling a burn in my quads as we went up a hill, but oddly the burn felt good. The only time my body ever feels like this is when I'm on massive amounts of stimulants, or ecstasy. Serisouly, like every sensation just feels awesome. The wind on the bike course felt awesome. Any time my leg brushed the bike frame, it felt awesome. And let me tell you, biking with a body buzz is pretty fucking cool. We turned it around at Cafe Risque and here I took the lead.
Now my computer is broken, but as Trevor has told me you know your body and how certain speeds feel, and with my quads having orgasms every time I pushed them harder (kinda like those girls who get off on being smacked around, but slightly less fun)I'm pretty sure I was doing a solid 23-25 a good part of the way back. Really, it was incredible. Just pushing yourself faster every hill and every straightaway, and feeling great while you did it. It didn't hurt I got a good 50-minute warmup drafting behind Justin, and had enough energy to just go balls out for the ride back. I also might have had a little ephedrine in my system, I know. Justin kept up with me, which I have to say was a little surprising. I've dropped him on bikes before when I've pushed it, but he was right there behind me all the way back to 34th. He did tell me, though, when we turned "I don't think I've ever worked that hard drafting before." I felt a little bad, but I'm not gonna lie, I kinda smiled.
The slowdown actually kidna killed the body buzz, as I think I wasn't flooding my brain with adrenaline as I had been for the previous hour and a half. Still made it back from Micanopy in about 8 minutes less than it took me to get down. The whole ride ended up being slightly under 2 hours because of it, but whatever. If you're out there less time because you hauled ass back, you deserve it. Dare I say, this ride was up there with that hour I keep up with Trevor as my best ride of the cycle. And it came after an hour of running in the sun. Hungover.
Yeah, I'm definitely getting there.
T56 - Knee? What knee? - Run, Swim
Gainesville
I took an extra rest day because as I was getting into bed the other night I felt my knee kinda give out again. And it wasn't from sex or anything cool like that, just me getting into bed and feeling my knee give out. Kinda like how I initially fucked it up scuba diving. Anyhoo, I took the day off, and it still felt like every step I took might blow it out. Not really hurting, but like something just wasn't right. But I have an Ironman to do, so I did what any illogical athlete does and took a bunch of Advil so the pain signals my body was using to tell me something was wrong would be intercepted. Took 3, and 2 Sudafed, and 2 Lipodrene and hit the campus loop.
Run - 75 Minutes
2 Lipodrene
I had intended not to use the iPod today, but right before the run I was IMing an old student of mine about Lipodrene, and how great it makes you feel sometimes, and as I did it I decided I wanted to have a blow-up kinda run, so I brought the music. Whatever, I wasn't kicking myself for it. I was also a little tired because I had to wake up for graduation at like 7:30, take Trevor to the airport, sit through the graduation, which was mostly standing, actually, then eat and come back. HIt the loop about 3 and it was nice and hot.
But again, this was one of those runs where the heat felt energizing, not draining.I kept my stride really well until I got to the big hill on 2nd. I chopped my steps a lot going up it, but hey, it was really fucking hot. As I got to the top of the hill, I noticed the afternoon graduation letting out and the accompanying traffic clusterfuck leaving the O'Connell Center. I won't lie, the thought of hundreds of 22-year-old girls driving by when I ran got me to pick up the pace.
All in all it was a solid run that left me more tired than I thought. Sweat kept getting in my eyes to the point I had to stop running to wipe my face on my shorts. Don't envision it. But I don't run with a shirt on so that was my only option. And I REALLY don't wanna start wearing headbands. The only people who wear those are pro athletes and middle aged guys playing pickup basketball at the Health Club. Fuck that. Anyway, it was encouraging to have a longer run in heat where I kept stride almost the whole time. I am definitely much improved. And my knee? Well it was feeling fine the whole time. And really didn't bother me the rest of the day.But it still feels weird occasionally when I walk.
Swim: main: 1900 ladder (300, 275, 250…etc)
2 Lipodrene
I took a few hours off to do some work and hit the pool about 7:30. I skipped the warmup today too. This ladder was realyl easy for whatever reason. My guess is the 4 Lipodrene and massive amounts of Sudafed, but I like to think i've just become that awesome of a swimmer. I definitely used my right side the way it's supposed to be used, and I can really feel a difference. It didn't get as sore as it sis last time, but I also felt a lot stronger pull. So hopefully this will be a big breakthrough for the swim.
I took an extra rest day because as I was getting into bed the other night I felt my knee kinda give out again. And it wasn't from sex or anything cool like that, just me getting into bed and feeling my knee give out. Kinda like how I initially fucked it up scuba diving. Anyhoo, I took the day off, and it still felt like every step I took might blow it out. Not really hurting, but like something just wasn't right. But I have an Ironman to do, so I did what any illogical athlete does and took a bunch of Advil so the pain signals my body was using to tell me something was wrong would be intercepted. Took 3, and 2 Sudafed, and 2 Lipodrene and hit the campus loop.
Run - 75 Minutes
2 Lipodrene
I had intended not to use the iPod today, but right before the run I was IMing an old student of mine about Lipodrene, and how great it makes you feel sometimes, and as I did it I decided I wanted to have a blow-up kinda run, so I brought the music. Whatever, I wasn't kicking myself for it. I was also a little tired because I had to wake up for graduation at like 7:30, take Trevor to the airport, sit through the graduation, which was mostly standing, actually, then eat and come back. HIt the loop about 3 and it was nice and hot.
But again, this was one of those runs where the heat felt energizing, not draining.I kept my stride really well until I got to the big hill on 2nd. I chopped my steps a lot going up it, but hey, it was really fucking hot. As I got to the top of the hill, I noticed the afternoon graduation letting out and the accompanying traffic clusterfuck leaving the O'Connell Center. I won't lie, the thought of hundreds of 22-year-old girls driving by when I ran got me to pick up the pace.
All in all it was a solid run that left me more tired than I thought. Sweat kept getting in my eyes to the point I had to stop running to wipe my face on my shorts. Don't envision it. But I don't run with a shirt on so that was my only option. And I REALLY don't wanna start wearing headbands. The only people who wear those are pro athletes and middle aged guys playing pickup basketball at the Health Club. Fuck that. Anyway, it was encouraging to have a longer run in heat where I kept stride almost the whole time. I am definitely much improved. And my knee? Well it was feeling fine the whole time. And really didn't bother me the rest of the day.But it still feels weird occasionally when I walk.
Swim: main: 1900 ladder (300, 275, 250…etc)
2 Lipodrene
I took a few hours off to do some work and hit the pool about 7:30. I skipped the warmup today too. This ladder was realyl easy for whatever reason. My guess is the 4 Lipodrene and massive amounts of Sudafed, but I like to think i've just become that awesome of a swimmer. I definitely used my right side the way it's supposed to be used, and I can really feel a difference. It didn't get as sore as it sis last time, but I also felt a lot stronger pull. So hopefully this will be a big breakthrough for the swim.
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