Been a little while

Training has been pretty good as of late. I will start back on the Blog very soon....

Work Focus - Clean up all loose ends today

On the road for the rest of the week, so very important to take care of everything that is in "waiting"

Focus of the day - stay down in the aero bars

Plan is for 90 percent of the ride to be in the aero bars. Besides the 10 minute warm up and cool down. So an 1:40 minutes total ride with 20 minutes of warm and down. Goal is to be in the aero bars for 1:30.

Best swim to date (2:02 per 100)

I swam a 1500 in 30:40 on Friday. Really fast for this guy! I am pumped that I almost swam a mile in under 32 minutes. My goal is to swim a mile at 31:40. So I am pretty close considering I don't do fip turns. That is the next goal in the pool.

Mental update

My body has definitely changed in the last couple of months and I am pleased with the results. I feel like I slacked a little in Feb, but that is in the past and I cannot change it. March was good and April is going to be perfect. Moving forward I will not miss any workouts unless it is impossible. Control the controlables and stay positive. Pretty good mantra.

Great Bay Half (SUB 1:30!!!)

Ok, it was only by 30 seconds, but it was still under.

Race Report
The day started off with a mile and a quarter swim. It was actually one of my better swims in quite sometime. I felt relaxed and very comfortable. After that I went home and grabbed some waffles. (low fat) So I was able to get some carbs and hydrate a little more.

I got to the race about an hour early so plenty of time to pick up my packed, use the B-room and warm up. While getting my packet I ran into a friend that I haven't seen in quite a while. He mentioned that he was hoping for a 1:30. I mentioned that I would like to be close to that as well.

After using the restroom three times (good indication of being hydrated) I warmed up and ran around 1.5 miles. I just recently started doing this, but it works so well. Get the cramps and/or aches done with before the start.

Standing in the pack I ran into my buddy again and actually ran into another GSTC member. Team representing!!! There was a pace runner with a 7 minute mile on his back, so I went over to him. Depending on how I felt, I did want to go for a sub 1:30. With this in mind, I knew I needed to start off slow to see how I felt and make the call from there. A 7 minute pace would put me at 1:32, so if I felt good at the halfway point I could go for it.

After two miles of running at a 7 minute pace I picked it up a little and felt alright. There was a slight climb and a water stop. I grabbed some water. I usually only grab water towards the end of a half, but I am trying to practice drinking water at races. So every water stop, I grab water now. I am also starting to grab gels as well for the same reason. So with a slight push and a mouthful of water, I am surprised to see the pace guy ahead of me. Back to plan A and trail for a little while.

As we get to mile 3 I spot a younger guy moving along at a nice pace. I jump on his pace and we slowly slide a way from the pace guy. More water and more hills. I am really surprised how close to the coast we are and the size of the hills. Yet again, more training for Ironman.

The runner who's pace I have jumped on has a triathlon shirt on, so I cannot help but think, if he can run like a runner, so can I. We literally bounce back and fourth for the next 6 miles and we hit flat spot in the run. I look over and say "finally a flat". He smiles and responds with, " I don't know how there can be head wind in all directions". We make a few more comments and then it is back to racing.

We pass through a super windy section and he slides in behind. Yup, he is drafting me and it is killing me. He's a smart runner who got an opportunity and took it. No hard feelings now, but I was annoyed at the time. Considering it was him who got me on pace, I am glad he was there.

We leave the flat area and I realize I have 2 more miles to go. The pace guy picks it up and I let him go a little. Once I see he is going for it, I jump on it. I look at my watch and realize I have 10 minutes to run a mile and half. I begin passing a couple people every minute or so.

I feel sick. My head hurts. My legs ache. This really sucks. I want to stop. I keep pushing. I pass another guy and he gives me a glare. He is older and breathing really heavy. He is giving me everything he has and I owe it too him to do the same. Did I mention how awful I have felt for the last 20 minutes.

I see my friends Darcy and Jay as I am making the final shoot. Darcy yells my name and I hang my tongue out to the side like a sick dog. I see the finish line with a 1:29:19. I push the last bit and make it in at 1:29:43.


I did it. I broke the 1:30 barrier. The pain during the last couple of miles really did suck. I didn't think I had anything left, but I did. It feels really good to accomplish this goal, but I need to realize this is just a small step in achieving my real goal. Ironman.

I spoke with the guy I paced off after the race. Come to find out he is a runner not a triathlete! He is running Boston next month, so he isn't just a runner, he is a great runner. This feels good.

Focus of the Day - Hydrate

Race yesterday = Hydrated today. Maybe go for a quick run to flush the lactic acid out too.

Great Swim 100 at 2:09

I had been a slacker in the water lately, but I think I am finally back on track. I swam a mile in 33:30 on Sunday, so I am pleased with that. I want to get that down to 31:40 and I think it is possible. I had thought that goal would have come faster, but it has taken me longer than I expeced. At least improvements have. That being said, I haven't dedicated the time I should have either. Swimming in masters will hopefuly change that. My last 3 swims have been so much more comfortable, so really good news there.

Todays focus - Ride for two hours on the trainer

Well I did it, but it wasn't pretty. I was slightly uncomfortable the whole time, but I did it. I wanted to quit a few times, but I did. I have felt slightly under the weather, so that made it that much more challenging. I toughened up and did what I had to do. I was supposed to swim, but that got bumped until tomorrow. No big deal, just need to make sure I get there.

Masters

Yes!!! I finally enjoyed a masters swim. (masters is a coached swim team that allows people to drop in and swim with them) The people were friendly and I felt pretty comfortable. I am going to start going at least every Wednesday, so the swim times should be improving. (finally)

That run sucked!!!

For my second workout of the day on Thursday I had an hour run. Before strapping on the shoes, I was tired. Kate went on the run with me and we plugged along for the entire run. It is nice to run with Kate, so that made it better, but man it sucked. I have trying to make the most out of every workout, so it finally caught up with me. Whenever I feel tired and heading out for a run, I always think, "will I feel this good after the 112 miles on the bike" Scary to think about, but makes sense. Thinking that helps motivate me to force myself forward.

Focus 6 x 4 = 24 minute of pure focus.

That is it for the day, focus for 24 minutes. Each 4 minute interval is standing for 1 minute and the sitting and pushing hard for 3 minutes. I will probably want to throw up on the floor, but I am ready to do this. Good breakfast, already walked the dog, coffee was tasty and I am ready to go!!

Wednesday focus - Relax in the pool

I definetly did this!!! I swam masters and have finally got into a group that I enjoy. Back stroke and breast stroke aren't my thing, but I did well with everything else. FELT GREAT!!