In preparation for Ironman Canada, I've got a relatively full season of multi-sport racing this summer. A few weeks back I participated in the Rage in the Sage Mountain Bike Duathlon, where I finished 46th out of 125. It was a tough race and I determined that
I've been on the road for work the past two weeks, which normally I would say would be poor preparation, but I had been getting eight+ hours of sleep with relatively light workouts. Almost like a taper? We arrived at the race about an hour early, just enough time to pick up the packet, set up transition, do a warmup ride and some warmup runs.
All set to go!
The first run started off pretty well. My only real parameters from my coach was to keep the HR underneath 172 (my lactate threshold). This is a cross-country course, which is all dirt/gravel/grass - anything but fully solid ground. It's also very hilly. The hills were getting to my legs a bit, so I kept it steady around 165 HR most of the way, finishing the first 5k run in 23:37, which is actually my 2nd best 5k time.
Getting on the bike, I was feeling pretty good. This is my first competition on my time trial bike, and I think it's making a big difference. It was decently windy today, any time going into the wind I was loving my aero bars, playing leapfrog several times with a few riders depending on slope and direction. After mile 6 I kick it up a notch, and then by mile 10-11 I'm feeling some fatigue in my legs. I power through the rest of the ride, finishing in 58:17, for an average speed of 19.1mph. I was kinda hoping for 20mph, but gotta start somewhere.
Coming out of T2
After transitioning to the run (where I had trouble remembering where I racked my bike!), holy cow it was hot. It had gotten into the upper 80s with some unseasonable humidity. Slogging along the uneven terrain and hills, the water station at mile 2 had never been so appreciated.
Maybe it was the water or the fact that it was almost over, but my running form improved. My stride rate quickened and I was more relaxed and my pace picked up a bit to finish strong. I completed the second 5k run in 26:02 at a pace of 8:24/mi.
My total time was 1 hr, 50 minutes flat. I finished 38th of 98 overall, and 3rd in my age group - the first time I've ever placed! What's funny is that I'm in the Male 25-29 year-old age group, I turn 30 this coming Wednesday - and had I been in the 30-34 age group I would have only been sixth in the group! My last race as a 29-year old - looks like I made it count!
With my third-place prize - a pint glass from White Bluffs Brewing!
Swim 2.4 miles, Bike 112 miles, then run 26.2 miles - within 17 hours. Sounds simple enough, eh?
That's what I'm telling myself :)
I recently signed up for Ironman Canada, held in Whistler, BC on August 25, 2013. I plan on taking some time off work to devote more time to training for this event. The most common question I hear is "WHY?!?!". I think each person has their own reasons, here are some of mine:
So, hopefully come August 25, 2013 ... I will be saying "I AM AN IRONMAN"
Oh, and I did a 5k this weekend, 21:30 - a new personal best by 2 min, 30 seconds. Not bad for pretty much zero race prep or taper (and semi-heavy drinking two nights prior).
Add a commentSaturday, February 23, Richland, WA: I finished the Tri Cities Half Marathon in 1 hour, 47 minutes, 16 seconds. Thirteen minutes faster than my previous personal record in the half marathon, just over 2 hours when I ran the Chicago Half Marathon in August 2006.
I finished 76th out of 468 finishers, 10th out of 22 in my division. I had a very effective race plan established by my triathlon coach, executed it well, and finished with a very great personal result. The race plan was to keep the HR under mid/high zone for the first mile, then very low zone 4 for miles 2-4, low zone 4 for miles 5-7, mid zone 4 for miles 8-10, then somewhat high zone4 for miles 11-13. I didn't have much of a time goal, I just wanted to break two hours for my time.
Here is the play-by-play of the day.
Last week work brought me to the city of San Francisco. My good buddy Jim moved to Berkeley area in the Fall of last year, so I took the opportunity and headed up to Lake Tahoe with him. Tahoe is an interesting place, it tends to either be very sunny or very snowy, and seems like it is rarely between those extremes! My new project, WhereShouldISki said it would be sunny, and it was right!
We started off Friday with a trip to Mt Rose, NV; I was intrigued by the famed chutes. They were definitely a fun challenge, I would be glad to go back.
After a backcountry route recommendation by Mike at the BackCountry store in Truckee, we decided to head towards Rose Knob Peak near Incline Village, NV. Saturday morning we started skinning (like hiking) up towards Rose Knob Peak. We were treated to spectacular weather and even better views.
Getting started in the morning
Amazing views from the top of Rose Knob Peak
A great day out
The snow itself didn’t ski particularly well on the way down, it was a bit sun-crusted and extremely variable. That’s what happens sometimes in the backcountry though, it’s not all about the way down, it’s about spending time in the mountains with friends! Looking forward to heading back!
Flying out, Heavenly Ski Area from the plane