Saturday, July 30 Workouts

regiolanthe · Jul 30, 2011

57+ mile group ride ... Mid 18s - through Dover, South Berwick, Eliot, Kittery, Portsmouth, Newcastle and back home. Some good stretches cranking at 24-25 (which I'll probably regret tomorrow!).
 
Sounds like a challenge tomorrow - though pace should be moderate. 107 miles from Bradford, NH over to Bellows Falls, VT - up the Connecticut River a bit, and back. Almost 7000 feet of climbing.
 
Happy weekend all.
 
George

donskiman · Jul 30, 2011

Dueling daily threads today. I'm going with this one as the time was first.
 
Rocky Mountain State Games Sprint Triathlon this morning. I even still remembered how to swim and bike. Managed to grab second in my age group. Better than I expected given my extreme lack of triathlon training this year.
 
I'll post official results when they're up.

xflbk43 · Jul 30, 2011

Stoneman Sprint Triathlon today. I'm gonna cheat and do a mini RR here. 
 
500 yd swim: 9:15 (actual time in the water was 8:55 but there's a long run to T1). I've come to expect a slow swim here anyway, everyone posts slow times in relation to other races and I swam both of my IM's at a faster pace than this. However, I am happy with this swim since I know what I'm getting into when I enter the water. 88 degree water also made me feel like removing my swim cap during the race. 
 
T1: Pass everyone is the goal, 36 seconds almost does that...on to the bike!
 
12 mile ride: 30:26, again pass as many as possible. Succeeded for the most part with the 3rd fastest bike split and an avg of 23.4. Still off my PR (29:37), but I can't complain because of lack of riding this summer unil the last 3 weeks or so. Played leap frog with a few guys in the middle until finally dropping them and came in to T2 in 4th overall.
 
T2: Get in, get out, 31 seconds and still 4th overall.
 
5K run: 21:49, lack of bike time, tri specific training and bricks hurt me here. I've been focusing on the 5K this summer, but haven't done a brick since my last tri, which was on June 4th. First mile was OK and 30 sec off my stand alone 5K pace at 6:54. It was all down hill from there for me. HR stayed at a steady 170 throughout, but my pace dropped to 7:03 and 7:13 over the last 2 miles as my legs were screaming, "Are you crazy?!" and they just refused to turn over for me. Ended up getting passed by 2 guys from my wave crossing the finish line 6th and finishing in 8th overall. 2 guys from the wave behind me finished ahead of me in the final standings.
 
Final time and standings: around 1:02:41 (about 3 min off my PR), 8th overall out of 249 (includes Clydesdales and Atheneas) and 1st AG out of 13.
 
Post race thoughts: I'm really happy with my performance here, especially when I think about my lack of prep for this race. This is one of my favorite races every year and I didn't think I'd be able to do it this year. I didn't even know it was an option until Wednesday morning. I was really just happy to be out there, but to finish in a semi competitive time made me appreciate it so much more! 
 
Here's a link to the results page: <a href="http://itsracetime.com/Results.aspx?ID=211" target="_blank">http://itsracetime.com/Results.aspx?ID=211</a>
 
Thanks for reading and have a great weekend!!
 
Oh, I almost forgot. Mom did this race too and picked up 3rd in her AG, F60-64!!!

donskiman · Jul 30, 2011

Nice race xflbk43!
 
 
Results for my race are in.
------------------------------------------------
13m 0s - 1.55 miles - 08m 23s/Mi 
6:40 AM 
Warmup. Ran one loop of the run course at easy pace. 
------------------------------------------------------------------ 
19m 34s - 750.00 yards - 02m 37s /100 yards 
7:15 AM 
Rocky Mountain State Games Sprint Triathlon 
Swim in Prospect Lake. Course seemed long by maybe 200 meters. 
T1 time: 1:00 
---------------------------------------------------- 
38m 29s - 12.40 miles - 19.33 Mi/hr 
7:36 AM 
4 loops on a very turny but mostly flat course. Tried to stay aero as much as possible. With all the turns that was only for a couple minutes at a time. 
T2 time: 1:01 
-------------------------------------------------- 
22m 56s - 3.10 miles - 07m 24s/Mi 
8:15 AM 
2 loops on concrete path around the lake with a short out and back on each loop. Took about a half mile or so for the legs to loosen up, then ran strong the remainder. 
Overall time: 1:23:02 
Placed second in AG out of 5.
 
 
I had no great expectations for this race as I really didn't train the swim or bike at all. My last triathlon was two years ago and I've only swam once since then - a short workout a couple weeks ago. I've ridden my bike maybe 5 times this year, nothing very strenuous. I didn't do any real brick runs or transition training. My entire goal was just to have fun. If anything else happened it would be a bonus. The swim time looks really slow, but I think the course was quite a bit long as guys I know had times a few minutes longer than what should be normal for them. The bike course had about ten 90 degree turns and one 180 in each loop. That made it difficult to really get into a groove. It was new course since the last time I did this race, but no less challenging. The run was mostly flat on a paved path with a short out and back on each loop. It may have been slightly long too. My plan was just to get into a decent sustainable stroke pattern in the swim, then ride and run as best as I could. Amazingly in the swim I was 4th overall in my wave of all the people 50+. I was never passed by anyone from a later wave either, but the next wave started 10 minutes behind. T1 was pretty smooth. The bike seemed like a struggle. My lack of riding this year was a factor. I was 9th in my wave. About halfway through the bike the young studs started regularly blowing by me. I think I started riding a bit stronger as the race progressed, but all the turns didn't suit me. T2 took slightly longer than I planned because I wanted to get a piece of gum and that took a few extra seconds. The run went well though. I was 2nd in my wave and the only person faster was just a few seconds faster. Overall it was a fun day, got to see a few old tri buddies. The AG award was a surprising bonus.

SpartyGirl · Jul 30, 2011

Good job Don - particularly with limited swim workouts!
 
x and x's mom - way to go! Nice that you could make it a family affair.
 
10mi this morning with the group. Hung on with a couple of guys for the middle chunk...not my best move particularly when I found out their pace! Held on through the 7th mile and then dialed it WAY back. I have really screwed up the pacing the last couple of Saturdays, need to be more consistent. 1:53:21 (11:20 pace) - solid overall time, but it was too inconsistent to call it a solid workout. But hey, I'm running 10 miles!!!

cak73 · Jul 31, 2011

Nice work, Don, X and X's mom! Hardware all around...WOOT!
 
Hair over 6 miles for me late this morning. Pleased that I felt pretty strong given the heat.

Thor · Jul 31, 2011

x & Don: Nice racing!
 
Me...
 
17 mile mountain run with TransRockies teammate in 3:02. Probably covered about 2000 feet of elevation gain, 4000 in all. A really solid run up and down and up and down the mountain. We were able to work on pacing on this hot day. Conditions probably close to what we should find in CO, with more sustained climbs both up and down. Solid run.

hobey · Jul 31, 2011

Nicely done to Don & X^2!
 
Summer finally arrived in the PNW so I'm glad I got my run done early. 7 miles in the morning that were meh since I never really loosened up. Went berry picking in the afternoon and got enough sun that I didn't really feel like doing anything when we got home.

Saturday, July 30 Workouts

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