Wednesday, August 12, 2009
Just sayin hi (short RR that ends up being pretty long)
I haven't blogged for awhile. Some of you probably think I owe you a RR. hmmmmm to write one or not to write one...... Ok I'm gonna give a short one, call it a compromise ok? EDIT: Didn't turn out that short uh!
Race Morning:
Got up wicked early, maybe 3:30? I find it easier to get up if I didn't get much sleep to begin with. Met Greg at the bus shuttle and we rode out to the race site together(thanks for the long sleeve shirt Greg). First things first, got my bottles onto my bike, had to bend one of the cages into place, guess it had blown over in last night's wind. Met some old manitoba friends that I hadn't seen in like forever, found Trevor and Susan Oseen, even got a pic with Trevor, I'll try to nab it off his site. Said hi to other local friends/triathletes. Wished them well. Waited and waited for my heat to start. Got in the water with Mark, Trevor, other Mark, Shannon and waited for the gun to go off.
Swim:
I positioned myself with my buddies on the inside of the dock, but just before the gun I changed my mind and moved to the middle. The horn goes and off we go!! Finally no more nervousness it's go time. The swim had good and bad parts. My finishing time showed me that my swim fitness is there. Considering the problems I had with vision I was thinking I was out of the race half way through. we turned the one corner and my goggles decided to fog up just as we were facing the sun. I tried to follow feet while I hoped that they would clear, but eventually I lost the feet in my blindness. I was so blind I never saw the next bouy till we were 10ft from it. I didn't want to stop to clear the fog, I was hoping it'd clear up on it's own. It didn't.... on the way back I sensed I was by myself so I stopped and cleared them. So then the goggles leaked for the rest of the swim. Oh well at least I could see. Coming in towards shore the waves were big, but I was happy, I don't mind swimming in waves, I mind swimming blind. So I stood up with 35 minutes down in the race. Hmmmm not as bad as I thought, and with the 2-3 stops I wasn't tired and felt great!!!
Bike:
The wetsuit strip went well, grabbed my cycling shoes and ran to my bike at the far far end of the transition. It was in the last row furthest away from the lake. I ran to the bike, put my shoes on there, grabbed my bike and off I go. Long run to the road, but it's the same for everyone, almost at least. I felt good immediately here, must be all those hard swims eh Greg?? Felt great on the bike and since I was in the last wave I got to pass many many slower cyclists. That was kinda bitter sweet. It would be nice to know exactly which are in my age grp. I could kinda tell by how fast they were going, or if I bothered to check their age on their legs, but I didn't bother. I just rode as hard as I could. Greg asked me after about how I pace on the bike, hr, pwer, times, speed? I don't really have anything except the mental picture in my head. I got the fastest speed I can obtain as a 10, then I ride at 9. Complicated eh? About 20k in 2 guys passed me that were def. in my age grp so I kept and eye on them. I stayed well back, even got dropped at first, but managed to stay within site and passed them back a few times. Then on the way back they decided to cheat(draft) so I lost them. Later on Frank(age grp winner) came zipping by. Man can that guy ride, there was nooooo way I could keep up to that pace. Coming through Cochrane it was a bit frustrating, they had a lil no passing zone and I had just come up on 3-4 slower moving cyclists. I wasn't frustrated with them, not their fault they have every right to be there as I did, just frustrated at the timing. So I sat on their wheel, like a lil kid asking, "are we there yet??" There was no sign telling me to pass so as soon as I had room I zoomed by, I made sure they knew I was there. There were long lines of cars from airport road almost all the way back to Cochrane. Yikes I'd hate to be sitting there watching all the bikes go by. Later on I ran out of fluid, I had thought 3 would be enough, but it wasn't. I guess I was drinking more in the heat??? I even thought of asking a cute female competitor if I could borrow some, she had a full bottle on her cage why not? The aid stations were past already so I'm SOL, so I went through each bottle again, you know how there's always a bit more left. It musta looked rediculous trying to nurse some more drops out. Had an awesome dismount as I was telling Julie, hardly any slowing down, had my feet out of the shoes, swung my leg over so they were both on one side and "touched down" so to speak. My bike caught a curb or somthing cause it rocketed like 2 feet in the air banged down, chain flew off and my shoes were spinning madly all while dashing into my spot. I had to look at my wrist band to get my number to call out. I get really brain dead when racing and need to be told 10 times exactly where my spot is. Really quick change(for me anyways) and off I go onto the run. 1:30 trans. 2:31 bike.
Run:
Pumped about my sub 2:40(with transitions) ride I started out hard. It's a gradual downhill. I kinda misread my watch but I think my first 2k were in 8min. Pretty good, if only I could keep that pace through out the half marathon eh? Soon I started to feel the heat, and the hills started after the first 2k. If you look at the course not much of it was flat, I think only the part down in the valley. The rest of it was either up or down, but I like running hills. After the initial 5k push I tried to back it off a bit, I realized that I may have gone out a bit too hard. I still felt strong, one way I know this is every time I managed to slow down, I sped up again. It seems I was on auto pilot. I kept seeing friends on the course which helped sooooo much. Just as I'd go through a rough patch I'd see another buddy, wave, or say somthing and draw energy from it. Especially Julie, this chick really knows how to lift your spirits. Someone even mistook me for Trevor, that made me laugh. Then soon after about the 15k mark I started to feel a bit sick. My calves were also starting to twinge a bit, like they wanted to cramp, they never did but they were threatening to do so. So I took more coke or powerade in at the aid stations and kept pushing. I got to the last hill and tried to run up but twice I stopped to walk a few steps, I hate walking in a race, but I did, just a couple steps, then resumed the run. The last 2k were uphill again, man were they ever tough. I couldn't hear the finish or see it, but I knew after the mile marker it's gotta be close. Why won't it get here already!!! Just hang on, push push push, finally the finish shoot, around the corner and finish. What a relief, racing hurts doesn't it?? I guess it's got to, how else would we know we've done our best. Run was 1:37 finishing in just under 4:50.
Reflect:
Did great, didn't really have a time goal but wanted to be around 4:50. The bike was long, but also fast with the net downhill and tail wind so that probably made up for the extra distance. The run was really tough, but I'm glad I did so well with the hills and heat, good sign going into IMC. Thanks to all who yelled at me during the race, and to Curtis, Leslie, and Lisa for comin out to cheer me on. This race was special since there were so many friends on the course. I enjoyed watching all the heats, cheering on my friends(at least coming out of the water and heading out on the bike) then seeing everyone on the course. Sorry to those that didn't or couldn't cheer back at. I was cheering in my heart. :D I checked the results and was pleasantly surprised, finished 3rd in my age grp. I guess all the super fast guys stayed home??? I stuck around to get my award, but didn't take a clearwater(world champs 70.3) spot as I'm only after one world champs, it starts with a K and rhymes with Rona. Cheers all,
DP
Monday, July 13, 2009
Big volume
Hey all,
I've been slaving away, doing my own version of the July Legend camp..... at home though. I'm really happy I made it through despite all the rain, I think I had 2-3 indoor trainer rides and got dumped on a few times outdoors. I pretty much kept the trainer rides to the easy days. It sure would be nice if we could get some solid warm weather. Today since I have no workouts planned I actually don't mind another day of rain. Here is a summary of my virtual camp;
33 hours, 24 hours in the last 7 days
Saturday July 4
5 hour bike (upper/lower z2 work with the last hour at IM pace that hurt so bad)
30 min transition run (felt really good)
Sun July 5
2:15 long run with Curtis (felt really strong and we picked it up for the last hilly 5k) Ran an average of 7:45 per mile aprox
1:15 swim can't remember what I did
Mon July 6
40 min run at noon aerobic
2 hour aerobic bike in the evening (think it was a trainer ride, crappy weather)
Tues July 7
1 hour Swim morning (forget what the sets were)
2 hour bike after work (str low cadence intervals 6 min efforts)
30 min transition run (felt strong ran pretty hard)
wed July 8
40 min run at noon, 6x2min hard(3 min recovery btw)
90 min ride (think it was another trainer ride with bad weather)
1:15 evening swim
thurs July 9
2 hour ride? (don't know the time), went to Edworthy park since the weather was sketchy 15 Edworthy hills 1 mile in length
Friday July 10
40 min run at noon aerobic
1 hour swim in the evening
Sat July 11
long ride 5:50, 180k(lots of upper z2/IM pace)
40 min trans run after, felt good/strong
Sun July 12
Long run with Curtis(very very hard getting up in the morning was very sore from yesterday's ride), we ran for 2:30 - 29km at a pace just over 8 min per mile(a lot easier effort this week as the legs were hurting more) picked it up at the end though
1 hour swim in the evening
Now time to rest up and prepare for more!!
I've been slaving away, doing my own version of the July Legend camp..... at home though. I'm really happy I made it through despite all the rain, I think I had 2-3 indoor trainer rides and got dumped on a few times outdoors. I pretty much kept the trainer rides to the easy days. It sure would be nice if we could get some solid warm weather. Today since I have no workouts planned I actually don't mind another day of rain. Here is a summary of my virtual camp;
33 hours, 24 hours in the last 7 days
Saturday July 4
5 hour bike (upper/lower z2 work with the last hour at IM pace that hurt so bad)
30 min transition run (felt really good)
Sun July 5
2:15 long run with Curtis (felt really strong and we picked it up for the last hilly 5k) Ran an average of 7:45 per mile aprox
1:15 swim can't remember what I did
Mon July 6
40 min run at noon aerobic
2 hour aerobic bike in the evening (think it was a trainer ride, crappy weather)
Tues July 7
1 hour Swim morning (forget what the sets were)
2 hour bike after work (str low cadence intervals 6 min efforts)
30 min transition run (felt strong ran pretty hard)
wed July 8
40 min run at noon, 6x2min hard(3 min recovery btw)
90 min ride (think it was another trainer ride with bad weather)
1:15 evening swim
thurs July 9
2 hour ride? (don't know the time), went to Edworthy park since the weather was sketchy 15 Edworthy hills 1 mile in length
Friday July 10
40 min run at noon aerobic
1 hour swim in the evening
Sat July 11
long ride 5:50, 180k(lots of upper z2/IM pace)
40 min trans run after, felt good/strong
Sun July 12
Long run with Curtis(very very hard getting up in the morning was very sore from yesterday's ride), we ran for 2:30 - 29km at a pace just over 8 min per mile(a lot easier effort this week as the legs were hurting more) picked it up at the end though
1 hour swim in the evening
Now time to rest up and prepare for more!!
Monday, July 6, 2009
Size Small?!?!?!!
Heya,
Just a quick update. Things are really starting to go well. I'm in the middle of a hard 9 day stint here. Since I can't make the July Legend Camp Greg has me doing my own volumn period. So far it's timing could not be better. I'm healthy, the weather isn't quite up to par(this weekend was a lil dicey getting the miles in) but I came through somehow with flying colors. A couple workouts I've done this week are thurs hill repeats. Cochrane hill 5 times followed with a 30 min transition run. Long ride yesterday went for just under 5 hours, the weather was really tough, cross wind the entire time, hardly any tail wind as the direction shifted on my way back. Went through rain, but still managed to get the last hour of intensity. Greg has me doing all kinds of hard stuff in my long ride, it's gonna make the IM ride so easy deasy. Oh well that's the point I really want to run fast off the bike. Today was the long run, 2:15 with some intensity at times on the way back. The last bit I really pushed the last rolling hills and the distance came to 28 km. You do the math on the pace it's under 5 min a km and would make me sooooooo happy to run that pace coming into Penticton come Aug. 30.
The training has always been easy, diet not so much. But I'm happy to say that I'm succeeding this year. I've been really really focussing on the fruits/veggies, cuttin out the crap(processed, coke, fast food, etc) and I'm coming out on top. I knew when I did this I would drop a ton of weight I've just never had the will power to do it. Well it hasn't been entirely on my own, Lisa is the mastermind behind this operation, I could never have done it with out her. I just have to eat what she makes or packs for lunch. :) What a jewel of a wife eh?? I have a few other people in my life that have given me heaps of advice. Some other things we've done is sub in brown/whole wheat pasta/rice and more and more veggies for snacks. At work I bring other snacks, granola bars, etc but they get eaten last after everything else is done and only IF I'm still hungry. So I've noticed a huge difference, it's taken a couple months to take the full effect, but I feel better and of course I'm not lugging all the weight around like I was before. At Christmas I was over 190 pounds, now I'm down to nearly 160 pounds, maybe 10 pounds under last years race weight? Don't be alarmed it sounds like a lot but I normally fluctuate quite a bit from the off season to race/training season. Just never this much and I still have almost 2 months to go. I'm fitter, stronger, and now lighter!!! I've noticed the biggest difference with the gravity, on the bike climbing hills is much easier, duhhhhh and of course running. I'm def. getting my running mojo back and the less weight I have to push up and forward the better.
So friday I'm in the Tri-it store and I've been wondering about possibly wearing a one piece. My top was riding up a bit last race, plus I chaf from the number belt, and I burn. Seeems like a logical solution right? Anyways the lady helpin me out eyes me up and gets a medium out. I try it on, usually mediums are hit and miss, somtimes they fit, other times tri gear seems to fit smaller people better and I have to go to a large. As I come out of the change room it seemed to fit just fine, they looked a bit then claim that it's a lil loose around my thighs and around my neck area/back. They don't have a small but they could order me one. Now my hearing isn't that great, but did you say small??? I never use a small in tri gear. What do the 130 pounders wear? Or do they have extra small for those guys. They weren't quite sure but when I mentioned I'm loosing more weight yet it was decided I need a small.
So there you have it I'm a small. Not that I need to loose weight or anything(my co-workers think I'm sickly already) but I do want to go faster, like zoom zoom fast one way to do that is to put solid fuel in me and to cut down the weight. Simple as that, plus it's given me such a good feeling to finally succeed at the one thing I have failed at so many many many times...... my diet
DP
PS: A few thank yous are in order;
Leslie: Thanks for all the advice you gave on the Penticton trip and for answering all my dumb questions. I even texted you a few times with questions. You probably get tired of them, but hey at least you see it's helping uh? Maybe you can use this story with some clients IE: Look if this dummy can get it and has the will power to do it, anyone can!!!
Curtis: You've been giving me advice for years, you only know how stubborn I can be. Sometimes I listen other times I'm like the goat who sees green grass on the other side of the fence. Little do you know I do hear everything you tell me and have learnt tons.
Greg: Thanks buddy for all the late night chats on msn, advice between swim sets, and of course the chats in the hot tub after a swim. Your advice and even the times you give me heck for not carrying water on my long runs or eating anything after a long run are def. needed. :P
Lisa: I couldn't have done it with out my baby. As mentioned she's the one behind this operation. Doesn't the saying go somthing like, "behind every successful man there's a woman" did I get that right? She makes my lunches and makes me super healthy dinners. She's learnt nearly from scratch how to cook and does and amazing job. :) She of course supports me and puts up with my crazy training schedules. I def. owe her big time for this journey to IMC. Maybe I can repay her with a trip to kona??? K, over and out this time,
DP
Just a quick update. Things are really starting to go well. I'm in the middle of a hard 9 day stint here. Since I can't make the July Legend Camp Greg has me doing my own volumn period. So far it's timing could not be better. I'm healthy, the weather isn't quite up to par(this weekend was a lil dicey getting the miles in) but I came through somehow with flying colors. A couple workouts I've done this week are thurs hill repeats. Cochrane hill 5 times followed with a 30 min transition run. Long ride yesterday went for just under 5 hours, the weather was really tough, cross wind the entire time, hardly any tail wind as the direction shifted on my way back. Went through rain, but still managed to get the last hour of intensity. Greg has me doing all kinds of hard stuff in my long ride, it's gonna make the IM ride so easy deasy. Oh well that's the point I really want to run fast off the bike. Today was the long run, 2:15 with some intensity at times on the way back. The last bit I really pushed the last rolling hills and the distance came to 28 km. You do the math on the pace it's under 5 min a km and would make me sooooooo happy to run that pace coming into Penticton come Aug. 30.
The training has always been easy, diet not so much. But I'm happy to say that I'm succeeding this year. I've been really really focussing on the fruits/veggies, cuttin out the crap(processed, coke, fast food, etc) and I'm coming out on top. I knew when I did this I would drop a ton of weight I've just never had the will power to do it. Well it hasn't been entirely on my own, Lisa is the mastermind behind this operation, I could never have done it with out her. I just have to eat what she makes or packs for lunch. :) What a jewel of a wife eh?? I have a few other people in my life that have given me heaps of advice. Some other things we've done is sub in brown/whole wheat pasta/rice and more and more veggies for snacks. At work I bring other snacks, granola bars, etc but they get eaten last after everything else is done and only IF I'm still hungry. So I've noticed a huge difference, it's taken a couple months to take the full effect, but I feel better and of course I'm not lugging all the weight around like I was before. At Christmas I was over 190 pounds, now I'm down to nearly 160 pounds, maybe 10 pounds under last years race weight? Don't be alarmed it sounds like a lot but I normally fluctuate quite a bit from the off season to race/training season. Just never this much and I still have almost 2 months to go. I'm fitter, stronger, and now lighter!!! I've noticed the biggest difference with the gravity, on the bike climbing hills is much easier, duhhhhh and of course running. I'm def. getting my running mojo back and the less weight I have to push up and forward the better.
So friday I'm in the Tri-it store and I've been wondering about possibly wearing a one piece. My top was riding up a bit last race, plus I chaf from the number belt, and I burn. Seeems like a logical solution right? Anyways the lady helpin me out eyes me up and gets a medium out. I try it on, usually mediums are hit and miss, somtimes they fit, other times tri gear seems to fit smaller people better and I have to go to a large. As I come out of the change room it seemed to fit just fine, they looked a bit then claim that it's a lil loose around my thighs and around my neck area/back. They don't have a small but they could order me one. Now my hearing isn't that great, but did you say small??? I never use a small in tri gear. What do the 130 pounders wear? Or do they have extra small for those guys. They weren't quite sure but when I mentioned I'm loosing more weight yet it was decided I need a small.
So there you have it I'm a small. Not that I need to loose weight or anything(my co-workers think I'm sickly already) but I do want to go faster, like zoom zoom fast one way to do that is to put solid fuel in me and to cut down the weight. Simple as that, plus it's given me such a good feeling to finally succeed at the one thing I have failed at so many many many times...... my diet
DP
PS: A few thank yous are in order;
Leslie: Thanks for all the advice you gave on the Penticton trip and for answering all my dumb questions. I even texted you a few times with questions. You probably get tired of them, but hey at least you see it's helping uh? Maybe you can use this story with some clients IE: Look if this dummy can get it and has the will power to do it, anyone can!!!
Curtis: You've been giving me advice for years, you only know how stubborn I can be. Sometimes I listen other times I'm like the goat who sees green grass on the other side of the fence. Little do you know I do hear everything you tell me and have learnt tons.
Greg: Thanks buddy for all the late night chats on msn, advice between swim sets, and of course the chats in the hot tub after a swim. Your advice and even the times you give me heck for not carrying water on my long runs or eating anything after a long run are def. needed. :P
Lisa: I couldn't have done it with out my baby. As mentioned she's the one behind this operation. Doesn't the saying go somthing like, "behind every successful man there's a woman" did I get that right? She makes my lunches and makes me super healthy dinners. She's learnt nearly from scratch how to cook and does and amazing job. :) She of course supports me and puts up with my crazy training schedules. I def. owe her big time for this journey to IMC. Maybe I can repay her with a trip to kona??? K, over and out this time,
DP
Saturday, July 4, 2009
better late then never???
Hey there,
I really thought I'd get out of a race report. I appoligize, but I will make it a quick one as there is new stuff to report on. If I'll report it, well that's to be determined.
K, as much as I remember, we drove out the day before, got a hotel in Cranbrook. The race head quarters as well as the pasta meal and race meeting/registration were held at a hotel there as well. The race meeting was brutally hot, and with the bad humidity saturday it was nearly unbearable. I remember looking around to see if anyone would pass out. Nope no one did, we got a surprise though as we walked out. I'm not sure if everyone saw but there were like 6 cops pulling a car over and the one officer had his gun drawn and was yelling for the punk with the hands up to back up very slowly. Yikes!! I've never seen that even living in Calgary, who knew I had to go to Cranbrook to witness this. Oh well we went to East Side Marios for dinner, met an old running buddy from Manitoba there. We used to train together on the track, he was a rock star back then with a 2:45 marathon PR. Now he's a lil older and joined the triathlete ranks. It was good to chat with him again, he lives in Calgary now too.
Ok the morning of the race, I'm really nervous as usual. It kinda annoyed me, this is just a training race, not a major goal, yet I'm nervous to the point where I'd like to get into the vehicle and drive away. Why do I get so nervous??? Oh well I went through the motions, had a long walk to transition from the parking spot we got along some road. Everything went smoothly, picked a spot and tryed to memorize the location, but I was nervous about that part. They had numbers at the end of the rows, but most of the people were putting their transition gear over it. I got a spot nearly right across from Trevor. I'll be chasing this rock star swimmer even with the short swim. So I get on my wetsuit and head down to the lake. It was warmer then I thought it would be, must be really shallow. We watched the sprint come and go, man that swim looks aweful short.
The gun goes off and away I go, right near the front. There's some body contact but no more then usual. I even appoligized to some fat guy who was intent on swimming into me, oh well keep the peace right? Not sure why but I kinda got a panic attack nearly 200m into the swim?? I suddently felt really claustraphobic, I have no clue why. My breathing didn't seem that bad, I would normally assume it's the asthma acting up, but I felt calm. I had to really concentrate, breath deep, relax, and don't stop. I really wanted to pull out, but I was surrounded, what else could I do but swim?!?! That feeling passed and I got near the first turn. I've never had that clear a corner, I kept looking around but there was no one around me. Usually someone cuts in sharply, but not this time. I think I did the first turn with out getting touched, that was bizzare, and I wasn't behind I came out probably just ahead of the middle of the pack I think maybe in the top 1/3. Oh well that's a first for me, onward to the next bouy where I finally met with some arms and legs, now that's more like it!! Boy this swim feels short, I still felt great and I actually started to push a lil harder on the way back to shore.
Got up looked at the watch 20 minutes somthing!!! I guess I was right, short swim, oh well I feel like I'm in the right position, still felt really good on the swim. Long run to transition where the mats were to end the actual swim, 22 minutes almost exactly. Maybe with the run up to transition it was 1500 meters? Course running the last 250m is kind of a bonus. Found my bike ok got changed and ran out. Lisa was yelling for me at the mount line. The first part of the bike went around the park area, onto one highway, then to another, a straight out and back. No wind today, lil rough road for my liking but manageable. I had a little trouble getting going, my heart rate gets so high on the swim I have a really hard time getting relaxed for the bike. Did I say relaxed? An olympic distance tri is not a time to relax, time to push and push some more. I hate these distances, I'm never comfortable, I have a tough time pushing that hard. There's no time to recover. Aughhh oh well good training right? I think at about the turn around I see Trevor, he looks really good, but not that far up the road. On the way back I found my mind wondering, occasionally I'd have to mentally ask myself if I'm pushing the pedals hard enough, can we shift up?? So I'd shift up for a bit and find I'm loosing efficiency not going faster, back down I shift. So anyways the park came up again, looking at my time I figure I'm gonna be well over an hour. booooo I run into transition and can't find my spot!!!! I knew this would happen, the transition looks sooo different with no bikes in it. Although that is a good sign(I might have passed a few swimmers) I ran back and forth for a bit, it felt like for ever in reality probably only like 30 secs. Finally I found it after cursing got changed and ran out. 1:10 bike with a slowwwww T2.
The run in Wasa is awesome, I love the winding pathways, roads and dirt trails you get to run on. It keeps my mind busy, anyways the run takes you around the huge transition first, then out on a path. I ran as hard as I could, which wasn't that fast, but I did what I could. Dusty demoralized me as he gaver by me at maybe 3k? I had forgotten about him, I thought he might catch me, but I was disappointed that it was so soon. Oh well I give him credit, he's obviously worked on his swim/bike. At the turn I saw Trevor, nope not going to catch him. There were some campers out to watch and cheer, that was nice, and I waved back when I could. Saw a few more from Greg's group. I saw Mark(not the cook Mark the other one) he looked good only a couple minutes behind. Passed Darren maybe 4k into the run. So I ticked the km's off, I'm really glad I went to the meeting for one reason. They have you run a long out and back, when you get back to transition you might think you're done the race, but you're not. You got like 2k to go, so they have you run around the transition again, run down to the lake, some over sand, then do a 1k out and 1k back to the finish line. It's nice to know those kind of details. Oh I saw Julie nearly back in transition(no I wasn't that far ahead of her, the women started later). She looked really focussed and didn't even see me, I think I managed a word or two. Did the out and back and realized I was actually close to a PB, the PB is from years ago in Manitoba. Yes I actually started tris in 97 or 98, I had a big break in between. And that was a short swim as well, oh well the finish was nice with Steve King announcing. Finished in 2:15, pretty good time 43 or 44 min 10k. Not my best either but about what I expected. The weather was pretty well perfect, it may have gotten a little hotter after I finished, it sure felt like it.
There you have it, I skipped through this pretty quick maybe missed some details, but all in all I was pretty happy the way things went. I didn't place or anything in my age group, all the times were pretty quick with the swim that was maybe 250m short? The race is really well run, the only thing I really don't like is the huge narrow transition. I don't have any clue how to make that better, maybe split the sprint and olympic??
K, I'm gonna hit the sack after 5 hours on the bike, 30 min run, Transformers movie, and one late late Race Report unedited and typed as fast as I can possibly go(actually that's pretty quick I can type at over 50 wpm) I am pooped. night all
DP
I really thought I'd get out of a race report. I appoligize, but I will make it a quick one as there is new stuff to report on. If I'll report it, well that's to be determined.
K, as much as I remember, we drove out the day before, got a hotel in Cranbrook. The race head quarters as well as the pasta meal and race meeting/registration were held at a hotel there as well. The race meeting was brutally hot, and with the bad humidity saturday it was nearly unbearable. I remember looking around to see if anyone would pass out. Nope no one did, we got a surprise though as we walked out. I'm not sure if everyone saw but there were like 6 cops pulling a car over and the one officer had his gun drawn and was yelling for the punk with the hands up to back up very slowly. Yikes!! I've never seen that even living in Calgary, who knew I had to go to Cranbrook to witness this. Oh well we went to East Side Marios for dinner, met an old running buddy from Manitoba there. We used to train together on the track, he was a rock star back then with a 2:45 marathon PR. Now he's a lil older and joined the triathlete ranks. It was good to chat with him again, he lives in Calgary now too.
Ok the morning of the race, I'm really nervous as usual. It kinda annoyed me, this is just a training race, not a major goal, yet I'm nervous to the point where I'd like to get into the vehicle and drive away. Why do I get so nervous??? Oh well I went through the motions, had a long walk to transition from the parking spot we got along some road. Everything went smoothly, picked a spot and tryed to memorize the location, but I was nervous about that part. They had numbers at the end of the rows, but most of the people were putting their transition gear over it. I got a spot nearly right across from Trevor. I'll be chasing this rock star swimmer even with the short swim. So I get on my wetsuit and head down to the lake. It was warmer then I thought it would be, must be really shallow. We watched the sprint come and go, man that swim looks aweful short.
The gun goes off and away I go, right near the front. There's some body contact but no more then usual. I even appoligized to some fat guy who was intent on swimming into me, oh well keep the peace right? Not sure why but I kinda got a panic attack nearly 200m into the swim?? I suddently felt really claustraphobic, I have no clue why. My breathing didn't seem that bad, I would normally assume it's the asthma acting up, but I felt calm. I had to really concentrate, breath deep, relax, and don't stop. I really wanted to pull out, but I was surrounded, what else could I do but swim?!?! That feeling passed and I got near the first turn. I've never had that clear a corner, I kept looking around but there was no one around me. Usually someone cuts in sharply, but not this time. I think I did the first turn with out getting touched, that was bizzare, and I wasn't behind I came out probably just ahead of the middle of the pack I think maybe in the top 1/3. Oh well that's a first for me, onward to the next bouy where I finally met with some arms and legs, now that's more like it!! Boy this swim feels short, I still felt great and I actually started to push a lil harder on the way back to shore.
Got up looked at the watch 20 minutes somthing!!! I guess I was right, short swim, oh well I feel like I'm in the right position, still felt really good on the swim. Long run to transition where the mats were to end the actual swim, 22 minutes almost exactly. Maybe with the run up to transition it was 1500 meters? Course running the last 250m is kind of a bonus. Found my bike ok got changed and ran out. Lisa was yelling for me at the mount line. The first part of the bike went around the park area, onto one highway, then to another, a straight out and back. No wind today, lil rough road for my liking but manageable. I had a little trouble getting going, my heart rate gets so high on the swim I have a really hard time getting relaxed for the bike. Did I say relaxed? An olympic distance tri is not a time to relax, time to push and push some more. I hate these distances, I'm never comfortable, I have a tough time pushing that hard. There's no time to recover. Aughhh oh well good training right? I think at about the turn around I see Trevor, he looks really good, but not that far up the road. On the way back I found my mind wondering, occasionally I'd have to mentally ask myself if I'm pushing the pedals hard enough, can we shift up?? So I'd shift up for a bit and find I'm loosing efficiency not going faster, back down I shift. So anyways the park came up again, looking at my time I figure I'm gonna be well over an hour. booooo I run into transition and can't find my spot!!!! I knew this would happen, the transition looks sooo different with no bikes in it. Although that is a good sign(I might have passed a few swimmers) I ran back and forth for a bit, it felt like for ever in reality probably only like 30 secs. Finally I found it after cursing got changed and ran out. 1:10 bike with a slowwwww T2.
The run in Wasa is awesome, I love the winding pathways, roads and dirt trails you get to run on. It keeps my mind busy, anyways the run takes you around the huge transition first, then out on a path. I ran as hard as I could, which wasn't that fast, but I did what I could. Dusty demoralized me as he gaver by me at maybe 3k? I had forgotten about him, I thought he might catch me, but I was disappointed that it was so soon. Oh well I give him credit, he's obviously worked on his swim/bike. At the turn I saw Trevor, nope not going to catch him. There were some campers out to watch and cheer, that was nice, and I waved back when I could. Saw a few more from Greg's group. I saw Mark(not the cook Mark the other one) he looked good only a couple minutes behind. Passed Darren maybe 4k into the run. So I ticked the km's off, I'm really glad I went to the meeting for one reason. They have you run a long out and back, when you get back to transition you might think you're done the race, but you're not. You got like 2k to go, so they have you run around the transition again, run down to the lake, some over sand, then do a 1k out and 1k back to the finish line. It's nice to know those kind of details. Oh I saw Julie nearly back in transition(no I wasn't that far ahead of her, the women started later). She looked really focussed and didn't even see me, I think I managed a word or two. Did the out and back and realized I was actually close to a PB, the PB is from years ago in Manitoba. Yes I actually started tris in 97 or 98, I had a big break in between. And that was a short swim as well, oh well the finish was nice with Steve King announcing. Finished in 2:15, pretty good time 43 or 44 min 10k. Not my best either but about what I expected. The weather was pretty well perfect, it may have gotten a little hotter after I finished, it sure felt like it.
There you have it, I skipped through this pretty quick maybe missed some details, but all in all I was pretty happy the way things went. I didn't place or anything in my age group, all the times were pretty quick with the swim that was maybe 250m short? The race is really well run, the only thing I really don't like is the huge narrow transition. I don't have any clue how to make that better, maybe split the sprint and olympic??
K, I'm gonna hit the sack after 5 hours on the bike, 30 min run, Transformers movie, and one late late Race Report unedited and typed as fast as I can possibly go(actually that's pretty quick I can type at over 50 wpm) I am pooped. night all
DP
Monday, June 15, 2009
RR for wasa lake comin
Hey,
This is the quick version of a race report. The race went pretty well, the swim was short but I felt pretty good except for a short panic period near the start?? Came out in 21-22min, touch longer bike then I woulda wanted 1:10 but with the long run from the lake as well as a long T2 cause I couldn't find my spot. Run was right where I wanted to be 43somthing. Overall time was 2:15. Pretty happy, more to come!!
This is the quick version of a race report. The race went pretty well, the swim was short but I felt pretty good except for a short panic period near the start?? Came out in 21-22min, touch longer bike then I woulda wanted 1:10 but with the long run from the lake as well as a long T2 cause I couldn't find my spot. Run was right where I wanted to be 43somthing. Overall time was 2:15. Pretty happy, more to come!!
Thursday, June 11, 2009
Hey
Hey there,
Sorry I've been away for awhile. Just haven't felt like bloggin again, like usual. Lets seeeeee where shall we start. Ok, I attended the Legend Penticton camp during May long. It was great, although my fitness def. wasn't as good as the year before. The first day I was a little cranky cause I couldn't keep up to the first grp, oh well for the 2nd and 3rd days I checked my ego at the door and rode MY pace. Well not always, we still had some good hard efforts, but I seemed to feel better each day. It was like I was gaining fitness as the camp progressed. I still got dropped on the climbs, but I was ok with it and the flats I nearly always kept up. Leslie was sick during the camp, I still don't know how she got through all that, I doubt I coulda done what she did.
Anyways we all came home after that and Chad and my immune systems decided we could not take it so we got sick. I've had a nasty cough till about 1.5 weeks ago?? I took maybe a full 8 days off of training from that, still had the cough for another 2 weeks maybe. Boy did that ever suck training through it. I just made sure to keep the training mostly aerobic, and I think I had to take more running time off.
Lately I've had some good tues/thurs sessions. My fitness/speed/power is coming back. Tuesday is for fast intervals, somtimes 4-5 min or even 10 min intervals one tues. Thursday we do hills, Cochrane hill 3 times each tuesday. The last tuesday we had a head wind going up, man that was tough a real character builder. The faster guys usually drop me, but I don't loose contact and while they're waiting at the top I quickly turn around and zip down for a head start on the next one. Last tuesday I nearly stayed ahead of Greg on the last one. I rode for all I was worth to keep ahead, but just before the last section he came by. lol I nearly spit on him I was concentrating so hard I didn't notice him come up. Sorry Greg :(
The weekend of the Calgary marathon I wasn't racing so I did a long ride the day before, rode out of the city on Glenmore trail with Chad and Leslie. They were a little pissed at me for taking them out on that road. It is a little narrow and there were more then the usual amount of semi's on it. We still had a good ride, well not really I was still sick and coughing like a 2 pack a day smoker. Every stop the people would stare at me hacking away as I walk up to purchase my water at a particular gas station. One lady took one look and hustled out of the store muttering somthing about swine flew??? lol j/k As long as I kept riding I wouldn't cough, when I stopped I hacked. It almost took more out of me then the actual riding. We did have a hard cross wind. But I secretly like the wind..... somtimes. I rode aprox 130km, I wanted to go a little further but with the cold that is all I could manage. I still came home and did a 20 min transition run. Ended off at the river and splashed some cold water on my legs after. Then sunday was the marathon, I wasn't entered, but Cam and Curtis were doin the full. So I decided to go out and support them while getting my long run done. So I parked near 10th st. but on the downtown side and ran to shag hill, up the hill and waited at the top for them to come. I had estimated their arrivals pretty good cause I barely got there and here comes Cam. I picked the hill cause there weren't too many fans there and thought they could use the boost at about the 30k point. I still remember how I felt like going through 30k, hitting the wall, etc. Here comes Cam, he looked great and was in his usual chatty spirits. I've never seen Cam not willing to chat, the guy is so social that's actually how I first met him, talking in a marathon. I believe it started out with somthing like, "nice sideburns, does that make you run faster?". Curtis and I both had wicked side burns for that marathon. Anyways I ran with Cam down the hill then wished him well and ran back up the hill to wait for Curtis/Trevor. I didn't know but they had decided to run together much of the way so I met them both and chatted with them as I ran down the hill. I needed to run back to the car so I kept going with them. They split up after awhile so I did some accelerations running back and forth between the two. I ran past my turn off point and continued in with Curtis all the way to the finish. Hung out with them after the race. Boy that brought back memories. I'd like to do a marathon again somtime, but I don't want to run another crappy one. My last two weren't good and man can they ever hurt if your day isn't going right. I actually fear the marathon more then the Ironman. If your reading this and haven't done a marathon, DO NOT UNDERESTIMATE it a marathon in some ways is more painful then a Ironman.
That leads me up to this week, I've been averaging over 2 hours a day. I always feel good if I can do that. Did tuesday's ride on my own, did the springbank loop on my own. Greg's grp was doing hills elsewhere, I didn't get the email so I set out on my own. Half way to Cochrane I saw a critter I haven't seen for a long time, or at all?? I can't remember if I've actually seen one in the wild. I was riding along and saw a big fat badger sprinting through the ditch. These animals are amazing, when I got home I did some research on my critter friend. Some random facts that you might not know. 1. They are the biggest of the wiesel family. 2. They are vicious creatures and can defend themselves from coyates, wolves, and even bears. 3. They dig faster then any other rodents and actually catch most of their preys by digging after them. 4. Don't try to out run one cause they can sprint up to 25-30 km p/h. See you don't need long legs to run fast. Maybe we could all learn a lesson from our badger friends..... faster turnover!!! Anyways I did intervals of 4/3(4 min hard, 3 aerobic) including pusshing the hills. I managed to beat my loop record and just went under 2 hours for the 61.5km loop. 32km average.
Yesterday I had an interesting day. Went swimming with Greg and Brad earlier. It was odd swimming with the sun shining through the windows and actually blinding us in the pool. I usually swim at night. Greg is swimming faster every day, he is gonna BLOW the cda swim apart and set himself up for a nice lonely bike ride. Goooooooo #770. I could not keep up, we were doing 100's on 2 min. This gave me maybe 10 secs of rest? Our lane was congested, last swim in short course I could hold 1:40s or faster(even did a 1:35) but now with long course I think I was probably 10 secs slower. OUCH!!! Anyways went for a run later with Curtis, he came over so we did a fav hour loop of mine. We were going to go have coffee with Cam who was in town again on buisiness. But it wasn't to be, I had a asthma episode on the run which made me walk for a bit. I was able to run home, but soon after I got bad muscle soreness/achiness and then the chills(it wasn't cold). I'm really weird, anyways I was in now shape to head out so I took a warm bath and hit the sack.
Today was a first for me. I took the morning off and attended Lisa's citizenship ceremony, that was cool. There were maybe 75 people from 27 countries??? So needless to say I'll be sleeping with a Canadian tonight. ;) They had a judge, some political people, held it at a school with the kids and they even had to swear in allegence to Canada. Oh well time to work, over and out,
DP
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