Sunday, June 20, 2010

Hot Hot

Another hot one !
Today was a scheduled for a nearly record breaking Temperature. Thankfully for me I just had an Olympic Distance to complete. So I was hoping to be done before the heat of the sun.
The race start was delayed about 30mins but they cut the distance between the wave so my wave of the Olympic got off about 15-20mins late.
We jumped in and had about 2mins before the start. Man I'm such more relaxed this year in the open water. A year ago to the date I was shitty my self and it took alot for me to not drop out about a few hundred meters into the swim .
I wanted to start out harder and attack the water, normally I go straight to the back and let everyone go. I found myself leader a group for the first 700m, I attempted to lack onto the pack ahead of me but they were flying right at we got to 800m I let the 2 guys behind me slip in front of me and followed their feet. Hey they were following me for 700m ! I felt I had a ok swim without the wetsuit. I was ranked 52nd so not bad. Still need to get myself into the sub 23 range soon.

I sprinted into Transition and ran the long distance out over the bumps to the bike mount line. I knew I was moving good on the bike by checking my usual 10 mi and 2o mi checks. However I didn't really find my legs until 17 miles. On the 2nd lap I hit some major traffic (bikers on their first lap) between 12-14 miles. But I just shouted on your left as much as I could. I think they need to bring back the race briefing as everyone and their mom was riding all over the road.
I was 2nd faster by 12 secs on the bike behind a solid rider.
In regards to my bike approach I find it better to stay in control on the bike so I have some legs for run. I guessed on the biked I was in about 2nd place and afterward I realized I rode into the leader by about 1 : 30 but man he is a fish and the race was over after the swim !

Onto the run, I planned to go out in control and maintenance my pace. I was hitting 5:15-5:20 for every mile other than 5. Which was up Capitol Hill. That hurt big time. The killed in the last 1/2mi. I split an ok 32:56. I need to get back on the track and add some tempo's to hit sub 32:00.

Afterward I found out the winner was a stud ITU guy fro Ukraine who recently finished 23rd at the biggest race of the season in Iowa. What was he doing in DC ? Did he think that this race was a Dextro World Series race like last year. JK

Overall Time 1:56:28
Swim 25:08
T1 1:27
Bike 56:00
T2 2 59
Run 32:56

My goal was a sub 2:00 and if I had a good race hopefully take the win. So yes I'm pleased with my result!

Back to pool in the morning with John to work on my weakness.

Wednesday, June 16, 2010


Training this week went pretty well.

Total rest day,

AM Swim: 3000m tried ! Bike 25.7 mi- with most of it @ a good pace.
PM Run: 4mi Easy. Followed by Swim 1400m with Zac. Some speedwork in the pool.

AM Swim: 4000m Biked to and from 10miles
PM Run:7mi- with 3miles @ 6:00,5:45,5:35 in the middle
Bike: 33.7mi @ Hains with Matias and Bart from Team Snapple.

AM Run: 4miles Easy
PM Run: track workout of 4 X800m/1min rec. Goal to find some speed !

AM Swim: 1600m. Just did some of the Masters Workout to be ready for Sunday.
AM Bike: 26.4mi. with 3mi-2mi-1mi-3mi hard. Just some faster than 40k pace stuff.

PM Swim: 800m @ the DC TRI swim practice
PM Run : 3mi Easy Jog.

Tuesday, June 15, 2010

Eagleman 70.3 AKA Sufferfest !

This past weekend I did my first Half Ironman. Going in I knew it would be a tough race, my 3 goals were to (1) qualify for 70.3 World Championships in Clearwater, (2) do a sub 4:15 and (3) have the faster run split.
I achieved just one of them, the most important one. Basically all the 70.3 Ironman have 1-3 slots for Clearwater in each Age Group. (depending on how competitive your age group is and how many people are in it). Eagleman had 2 slots for 25-29 and I got the second one, the race was billed as the most stacked 70.3 of the season lots of the best Pros and top Elite Amateurs looking to roll fast times. However, with temperatures getting up close to 100. The race was all about surviving out there. Check out what the race winner Terenzo Bozzone had to say about it.

As for me, I honestly didn't have a great race but learned alot about the Half Iron distance . My swim was terrible, even with it been non-wetsuit and more than the correct 1.2miles. I was way to slow in the water. Lots of work needed here. I did have a decent swim at Columbia so I know I can do it. On the bike I was to conservative, but I can count on one hand the number of rides that I have done over 56 miles this year. So room for improvement here. I did average 24.5 MPH on a flat windy course so I will take this as a good benchmark. I need more hills to out split the power guys.
The run was a disaster after 5 miles, I was just really thinking about getting to the finish line. Need to get some more long intense bricks done to prepare me to run up to my fitness level over the Half Iron distance.

So the positives outcomes ! well I nailed my nutrition thanks to Brian Shea of
PersonalBest . I will be working with Brian moving forward. Anyone having trouble with race day or training nutrition let me know and I will put you in contact with him. Oh and yes the other big positive. I get to do it all over again down in Cleanwater in November.
This time I will be ready to roll !


Friday, June 4, 2010

Back to Work

Sorry for the long time without a post. So June 1st became the official start of my phase 2 training cycle. Mainly meaning lots more meters in the pool, more miles in the saddle and tempos and reps on the track. Also my swimming group moved to our 50m outdoor pool, which is so sweet ! As for races I recently did the Columbia Triathlon, it is an amazing race. Overall I was pleased with the result on a wet day. It shows me were I'm at and what we need to work on to achieve my 2010 season goals. (More on that later)
Next up was a 40km Mid-Atlantic Time Trial this past weekend, I also rode the Team Time Trial with my new cycling team Battley Harley-Davidson/Sonoma Restaurant/Teasism . My rest time between the races was about 25 mins. The temps was hot and it was also humid. At 11:23:30 I rolled out and hit a 54:59, I rode a massive negative split, partly due to the tail wind, but I also did go out conservative. After some water and a number change I joined my lads on the line for our 12:40 send off. We ended up hitting a 52:07. Tough as all 4 of us rode the ITT but we gave it our best shot and took 2nd overall. The last 25km Chuck and I did all the pullling. Fair play to Arthur for hanging tough ! I won the Cat 5 by alot and would have win Cat 4 and 3 and placed 6 or 7 in Cat 1.
A good practice for my next race at
Eagleman 70.3 on June 12th.

Keep on Rolling.