Ran a 10k in June (4 Viewers)

[gruecd]

Thanks, and holy crap - a sub 3:00 marathon? You'll kill most of the local sprints/olys around here.

You assume that I could finish the swim portion without drowning... :(

GL gruecd. You know you've arrived as a runner when your "C" goal is a PR.

Or that your current PR is just soft as hell.

 

[Ned]

Man we have quite a big crew of racers this weekend. We're going to be swimming in RR's on Sunday.

 

[2Young2BBald]

GL tomorrow, grue. Those are some great June conditions!

My wife, brother, and I are running a 5K tomorrow morning. 72 degrees with 50% chance of storms. Should be fun nonetheless.

I've been doing a bunch of reading about training in the heat/humidity and learned something that I never knew before. Did you know that your body absorbs cold water faster than warm water? Might be common knowledge, but I never knew that. I actually prefer my gatorade warm vs. cold, but I'll be chilling it going forward...

Your drink should be as close to slush as you can get it. Study not too long ago (I believe a cycling time trial study) showed that drinking slushy water before a race significantly improved performance. All about core body temps.

Thanks, and holy carp - a sub 3:00 marathon? You'll kill most of the local sprints/olys around here.

Grue is getting pretty close. ----

On my end I do have a race this Sat. Out of Oak Mountain (BnB can appreciate). Luckily only one lap of that hilly beast. Little chance of hardware as this race draws people in from all over.

Considering trying to do a double on Sunday - the Alabama State TT Championships are on. We'll see how I feel after tomorrow's event.

Stop stealing my ####ck.......

eta filter got s h i t c k

 

[FBG26]

Olympic Tri this weekend. Should be perfect weather, about 50 at start time. The goal is to not come in last...

Realistic times are below:

Swim 1.5k: 45 minutes (yes, I'm that slow)

Bike 40k: 100 minutes

Run 10k: 60 minutes

I'd love to be done in under 3:15 but I've built in a buffer on the bike and run. I'm prepared to be nearly the last one out of the water but hopefully I can gain some ground on the other legs.

 

[tri-man 47]

GL tomorrow, grue. Those are some great June conditions! My wife, brother, and I are running a 5K tomorrow morning. 72 degrees with 50% chance of storms. Should be fun nonetheless.I've been doing a bunch of reading about training in the heat/humidity and learned something that I never knew before. Did you know that your body absorbs cold water faster than warm water? Might be common knowledge, but I never knew that. I actually prefer my gatorade warm vs. cold, but I'll be chilling it going forward...

Your drink should be as close to slush as you can get it. Study not too long ago (I believe a cycling time trial study) showed that drinking slushy water before a race significantly improved performance. All about core body temps.

Thanks, and holy carp - a sub 3:00 marathon? You'll kill most of the local sprints/olys around here.

Grue is getting pretty close.

Give or take the occasional setback. Go get 'em, grue!!! Looking forward to reading about the PR and more hardware.

 

[gruecd]

Go get 'em, grue!!! Looking forward to reading about the PR and more hardware.

Thanks, tri-man, but barring a serious increase in speed overnight (or waking up Kenyan), hardware isn't likely. Top 3 in M30-34 all went sub-30 last year, and top 10 were all sub-35.

 

[2Young2BBald]

Olympic Tri this weekend. Should be perfect weather, about 50 at start time. The goal is to not come in last...

Realistic times are below:

Swim 1.5k: 45 minutes (yes, I'm that slow)

Bike 40k: 100 minutes

Run 10k: 60 minutes

I'd love to be done in under 3:15 but I've built in a buffer on the bike and run. I'm prepared to be nearly the last one out of the water but hopefully I can gain some ground on the other legs.

I think you'll surprise yourself. I've done 3 Olys and it seems like you really get in a groove with the longer distances, compared to Sprints. Be sure to plan your gels (if you are using them) and drink for the bike where it is easiest to take them in. For the swim, have you tried drafting? Its not hard at all and can add speed and save energy. In it's easiest sense, you just follow the bubble trail of the swimmer in front of you. You can then just tuck your legs up behind with very little kick. If you can set yourself up, its is a bit easier if you are just to the left or right of the feet of the swimmer in front of you. Then, just throw your arms towards the feet or bubbles. GOOD LUCK & have fun.

 

[prosopis]

Kindle - Free marathon book. Time limited offer, I'm sure. But its free for now.

Thanks-trying to get it now.

 

[2Young2BBald]

My second swim went better yesterday so hopefully I will continue to make progress. Was able to do 12 laps (300 yds total and up from 8 laps on Monday) with breaks in between. I am working on my form - issue right now is more of trying to get the breathing part down. If I get my face down into the water consistently it is MUCH easier to swim but I find myself not keeping up with the breathing as well as I should. I am sure that will come with practice. I also hung around the pool and watched some others swim and there was a guy instructing some people so I picked his brain a bit and watched his students. Hopefully I just keep making progress. Right now, I am scared to death that I am not going to be ready and will be out in the middle of a lake somewhere gassed and unable to finish the swim leg.

Try not to let this creep in. In your shoes I would practice some backstroke. If you have breathing issues flip over and get some air. Backstroke is a relatively easy stroke to be passable in and it lets you take the breaks that you may need. Backstroke is pretty easy if you keep a couple things in mind - head back (which keeps the legs up), arms go straight up and back over your head, small tight kicking. This will be good for morale as you will always have the backup of being able to take a break, get air freely, and make some forward progress at the same time.

This is very and really what got me through my first Sprint tri. Once I got a bit comfortable, I practiced backstroke every swim and used it in my first (and third) tri. You will not be alone and, no one can tell who you are in the water anyway. Going to your back can also be used if your goggles get out of whack, take on some water, or just need to get your wind.

 

[Dexter]

Add me to this weekends race list. I'm doing the motor city Triathlon (Same one as 2Y2B)

 

[General Malaise]

Running my first ever half-marathon tomorrow. I've walked one before, then walked half/ran half another. But this is my first one I'll run in full. I hope.

Anything I should eat tonight/tomorrow morning? Race is 8:30am. I'm looking to just finish...anything around 2 hours would please me. Is it okay if I have a beer or two tonight?

 

[sho nuff]

Running my first ever half-marathon tomorrow. I've walked one before, then walked half/ran half another. But this is my first one I'll run in full. I hope.Anything I should eat tonight/tomorrow morning? Race is 8:30am. I'm looking to just finish...anything around 2 hours would please me. Is it okay if I have a beer or two tonight?

Not doing my first til October so I will let the others chime in on what to eat I guess...my advice though there would be to go with what you are comfortable with the night before your long runs or on mornings before any long training runs you have done.And Good luck

 

[Ned]

Running my first ever half-marathon tomorrow. I've walked one before, then walked half/ran half another. But this is my first one I'll run in full. I hope.Anything I should eat tonight/tomorrow morning? Race is 8:30am. I'm looking to just finish...anything around 2 hours would please me. Is it okay if I have a beer or two tonight?

Personally I'd not drink, but one or two shouldn't kill ya. I'd eat an easily digested high carb meal. Also get up early enough tomorrow morning to get a good light breakfast in you 2-3 hrs before the race. My go to breakfast is cinnamon raisin bagel with cream cheese and a cup of Joe. Good luck tomorrow and let us know how it goes! Oh and don't forget your water. Hopefully you've been hydrating all week.

 

[General Malaise]

Running my first ever half-marathon tomorrow. I've walked one before, then walked half/ran half another. But this is my first one I'll run in full. I hope.Anything I should eat tonight/tomorrow morning? Race is 8:30am. I'm looking to just finish...anything around 2 hours would please me. Is it okay if I have a beer or two tonight?

Not doing my first til October so I will let the others chime in on what to eat I guess...my advice though there would be to go with what you are comfortable with the night before your long runs or on mornings before any long training runs you have done.And Good luck

I'm just going to keep it lean tonight. I don't eat a whole lot before I run, but I'm thinking of grabbing an energy bar before the race. They'll have stuff along the route, along with liquid. Looking forward to it! I've never run more than 10 miles, so I'm a little nervous, but I think I can do it. I KNOW I can do it. I'm just going to pace myself and enjoy it. Out in the country along the farms, hopefully some sun and good views of the mountains. A little nervous, but really excited too. Hoping to finish and then look for the next one.

 

[sho nuff]

Im headed out for 5 later tonight once it cools down...followed up by an early morning 15 on the bike.

 

[BassNBrew]

Running my first ever half-marathon tomorrow. I've walked one before, then walked half/ran half another. But this is my first one I'll run in full. I hope.Anything I should eat tonight/tomorrow morning? Race is 8:30am. I'm looking to just finish...anything around 2 hours would please me. Is it okay if I have a beer or two tonight?

Not doing my first til October so I will let the others chime in on what to eat I guess...my advice though there would be to go with what you are comfortable with the night before your long runs or on mornings before any long training runs you have done.And Good luck

I'm just going to keep it lean tonight. I don't eat a whole lot before I run, but I'm thinking of grabbing an energy bar before the race. They'll have stuff along the route, along with liquid. Looking forward to it! I've never run more than 10 miles, so I'm a little nervous, but I think I can do it. I KNOW I can do it. I'm just going to pace myself and enjoy it. Out in the country along the farms, hopefully some sun and good views of the mountains. A little nervous, but really excited too. Hoping to finish and then look for the next one.

Good luck tomorrow. Cracking 2 hrs is quite a goal for your first. Personally I'd avoid the brews during summer before an event. I'd want to be hydrated as possible and brews would have the opposite effect. Don't ever card tonite, 2 days before is the key carb day. Eat enough in the am to get a good dump out of the way.

 

[BassNBrew]

Ran 6.2 last night around 11pm. Average hr 151, all 6 splits between 8:58 and 9:02 min/mi. Back into that time of year when the temps are blowing up my hr and killing my pace.

Went out for an easy 6 tonite which turned into a major fail and only 5 miles. Had to start walking mile 4 after holding a 9:45 pace and run/walk home. Major abdominal cramps. Going to blame in on the heat, pre-run protein shake, and the fiber powder I added. Had the #### pains w/o the ####. Was planning on running later but a sudden business commitment put me out before the sun dropped.

I think I've been fighting some sickness. Throat was a little sore a couple of days ago and I haven't been hungry. Weighed in 216 before the run and 212 afterwards which included a recovery drink. Assuming I come in at 215 in the morning, I'm down about 7 pounds this week.

 

[sho nuff]

Finished my 5...one of the best 5 mile runs I have had in all of this. Finally found my comfortable slower pace and was able to hold it even in the heat.

I had tended to go out too fast (almost at my 5k pace and had to really work to slow it down)...maybe the heat but my pace was right where I wanted it for much of the run tonight. And I felt I could have held an almost normal conversation almost the entire time (few hills in there that it would have been a bit of a struggle to talk too much).

Got to get these runs in the next few weeks...then a trip to Disney and a crap ton of walking in the heat.

 

[Sand]

Anything I should eat tonight/tomorrow morning? Race is 8:30am. I'm looking to just finish...anything around 2 hours would please me. Is it okay if I have a beer or two tonight?

Tonight: Not Chinese, Mexican, or pizza. Or Cajun. I typically go pretty bland. I have a normal breakfast.

I think I've been fighting some sickness. Throat was a little sore a couple of days ago and I haven't been hungry. Weighed in 216 before the run and 212 afterwards which included a recovery drink. Assuming I come in at 215 in the morning, I'm down about 7 pounds this week.

Get better, GB.-----

Oh, and s h i t c k? I thought it was schtick.

 

[Darrinll40]

8 miles this morning and it was much better than last weeks, I was able to run the whole 8. I don't know if it was taking it easy yesterday, the clif bar, or the powerade at miles 3,4, and 7, but it felt pretty good. Though at 3 miles I was imagining things and had to tell myself not to be a big #####.

Looking forward to reading about all the races today and tomorrow. The rest of my day will be spent outside, I have a truckload of compost to put into my garden.

 

[2Young2BBald]

Anything I should eat tonight/tomorrow morning? Race is 8:30am. I'm looking to just finish...anything around 2 hours would please me. Is it okay if I have a beer or two tonight?

Tonight: Not Chinese, Mexican, or pizza. Or Cajun. I typically go pretty bland. I have a normal breakfast.

I think I've been fighting some sickness. Throat was a little sore a couple of days ago and I haven't been hungry. Weighed in 216 before the run and 212 afterwards which included a recovery drink. Assuming I come in at 215 in the morning, I'm down about 7 pounds this week.

Get better, GB.-----

Oh, and s h i t c k? I thought it was schtick.

I quite famous for my misspellings.

 

[IvanKaramazov]

Went out for an easy 6 tonite which turned into a major fail and only 5 miles. Had to start walking mile 4 after holding a 9:45 pace and run/walk home. Major abdominal cramps. Going to blame in on the heat, pre-run protein shake, and the fiber powder I added.

I learned the hard way several years ago that I need to avoid fiber before a run. Dairy products also give me me abdominal cramps on longer runs.GM -- Too late for me to offer any advice, but good luck and be sure to report back.

 

[tri-man 47]

I quite famous for my misspellings.

I did a strong track workout yesterday morning, and just catching some easy runs in Grand Rapids this weekend while up for a nephew's wedding. At the track, did a sequence of 2 hard 400m, then 2 hard 200m, minute rest between each of the four, then a 4-5 minute walk/jog around ...repeated the entire sequence twice more. The 400m's were at 87/88 seconds, and the 200m's were at 40 seconds. The very last 200m was at 36 seconds! :longlegs:Now on to the RR's ...

 

[scoobygang]

Organizers turned my 10k into a 5k. Probably for the best as I didn't really have my legs. Ran a 24:03. Might have made my stated goal of 54:00 over 10k, but I was actually wanting better.

 

[BassNBrew]

Organizers turned my 10k into a 5k. Probably for the best as I didn't really have my legs. Ran a 24:03. Might have made my stated goal of 54:00 over 10k, but I was actually wanting better.

Might have??? You probably would have busted the 50 min mark. Good showing scoob.

 

[Ned]

My brother bailed, again. I just hope he partied it up too much last night and was puking his guts out. He's still in bed as I type this.

At any rate, me and the wife dropped the kids off at the inlaws (they live next door) at 8AM. As soon as I stepped out the door I was reminded of the marathon. This was nearly identical conditions. Warm and sticky - 74 degrees and 100% humidity. Thank god we're running 3.1 and not 26.2.

We signed up, stretched a little, and did a nice relaxing warm up along the river together. I actually enjoyed that more than the race itself. It was nice and quiet and it was a treat to be running with my wife for a change. We both agreed we needed to do this more often. I asked her if she wanted company during the race, but she refused and told me to go have fun.

I was worried about the humidity, but decided F it. I figured just go out, get uncomfortable and hang on for as long as I can. All I can say is damn... I can't believe I had that in me, given the conditions. I took 34 seconds off last month's PR. I came in at 22:20. I usually max out my HR at around 185-188 range for a 5K. Today was a little different. It's fascinating to learn more and more about your body's reaction to different conditions.

1 - 7:02 (186)

2 - 7:10 (189)

3 - 7:17 (192) + 0:50 for the last 0.13 maxing at 192 again.

I ran back thru the course and found my wife and finished with her. She finished in 33:20. 5+ minutes faster than her last 5K. Granted it was a hilly beast vs. this fast/flat course, but still awesome for her. She hadn't trained much in the past few weeks, so kudos to her. I can learn a lot from her laid back attitude. At the start I was bouncing off the walls like a kid on speed and she's just as chilled out as can be.

 

[Ned]

Organizers turned my 10k into a 5k. Probably for the best as I didn't really have my legs. Ran a 24:03. Might have made my stated goal of 54:00 over 10k, but I was actually wanting better.

Might have??? You probably would have busted the 50 min mark. Good showing scoob.

Great job scoob! You would've cruised to a 54 10K.

 

[IvanKaramazov]

Nice job Ned and Scoob.

 

[Sand]

First RR of the weekend? Well, here goes:

HARDWARE

3/32 in 40-44 AG. Woohoo! Overall 34/260 or so.

Did the Buster Britton Tri out at Oak Mountain here in Birmingham. The heat was actually not bad this morning and the humidity seemed to be pretty low. So, though not cool, it wasn't super hot, either. Better than last year, I think. It was still 80+, but seemed not to be too bad. Anyway, off to the race.

1/32 on the swim split, and in fact no one over 25 beat me in this. There were some young punks in the 15-19AG who torched me, though. HR was pegged coming onto the bike and it took until the first good bike downhill to get my HR down to something reasonable.

2/32 on the bike. 242w avg power, 249w normalized. I have it at 21.8mph - note this is a very hilly course, so that speed is pretty decent for the course (overall winner was at about 24mph). Official time shows I was 30 seconds faster. Not sure how that worked, but they have me at 22.2mph. That is just about 1mph faster than last year (and the course was changed to make it a bit slower, I think). I still have a good bit of work to do here, as I was really expecting higher power numbers and a bit better speed. But this course is tough to get in a rhythm.

9/32 on the run, which for me is very respectable. Only two folks substantially faster than me. Most of the folks that beat me were within about 20 seconds of my time. 22:11 - for a 7:23/mile average or so on a very hilly course. I felt much slower than this, particularly on the first uphill, in which my HR was beyond pegged. I did manage to settle into a good pace and stride it out. Happy with the run effort. For me that is pretty good.

Transitions were dreck. I'm trying to forget they existed.

 

[gruecd]

Nice job, Sand.

No hardware for me, but I did run 39:44, a PR by 59 seconds. It was congested at the start, and the first two miles are uphill, so it look a little extra energy to hit my paces, which caught up with me later.

Splits per my Garmin: 6:18, 6:22, 6:07, 6:22, 6:36, 6:31, and 5:49 pace for the remainder. My 5K split was 19:29, which was only 6 seconds slower than my (also soft) PR.

I knew sub-39 was gonna be tough, but I was really hoping to break 39:30. Unfortunately, those last couple of miles did me in. It's gonna be tough for me to get much faster without doing some dedicated short-distance training. Won't happen this year, though, since 2011 is all about the sub-3 marathon.

Followed up the race with two giant blueberry pancakes and some hashbrowns.....for $5.01. Gotta love it.

Hope you're all having a great Saturday.

 

[Ned]

Sand is a hardware FIEND! Great job, gb.

 

[FBG26]

Awesome job Sand! My report:

Beautiful day for a tri!! This was my first time doing an Olympic distance and it's tough, but I had a blast! Finished in 3:17 and change which I am extremely happy with. They don't have the splits posted online yet, so I only saw the overall results down by the finish line. I don't know how many people there were overall, but I finished 9/9 in my AG and 173 overall. Like I said pre-race, the main goal was not to be last and I passed a few people on the run so I know I accomplished that.

I know that I need to continue working on my swimming, and also transitions. I have a tendency to drift to my right so I end up swimming further than I need. Swallowed a bunch of water and felt like I was going to throw up when I got on the bike. Probably took about 5 miles to really feel good on the bike so I took that nice and relaxed at first. My chain fell of the rear derailleur at mile 15 and actually got stuck between the last sprocket and the frame when I was in top gear. I monkeyed with that a couple of minutes before I decided to pull the entire chain off and reset it.

Even though I had some minor difficulties in the first two legs, I still had fun on those parts. But the best part was the run. I wasn't going fast because my lungs couldn't keep up, but my legs were extremely strong! Finished the run in about 61 minutes, which normally isn't very fast but I was very happy about considering I had already been out there for 2 hours.

Hope everybody else had as much fun as I did today!

Oh, I also saw the first Half Ironman athlete cross the finish line in 4:15-ish. Those people are amazing!

 

[BassNBrew]

First RR of the weekend? Well, here goes:

HARDWARE

3/32 in 40-44 AG. Woohoo! Overall 34/260 or so.

Did the Buster Britton Tri out at Oak Mountain here in Birmingham. The heat was actually not bad this morning and the humidity seemed to be pretty low. So, though not cool, it wasn't super hot, either. Better than last year, I think. It was still 80+, but seemed not to be too bad. Anyway, off to the race.

1/32 on the swim split, and in fact no one over 25 beat me in this. There were some young punks in the 15-19AG who torched me, though. HR was pegged coming onto the bike and it took until the first good bike downhill to get my HR down to something reasonable.

2/32 on the bike. 242w avg power, 249w normalized. I have it at 21.8mph - note this is a very hilly course, so that speed is pretty decent for the course (overall winner was at about 24mph). Official time shows I was 30 seconds faster. Not sure how that worked, but they have me at 22.2mph. That is just about 1mph faster than last year (and the course was changed to make it a bit slower, I think). I still have a good bit of work to do here, as I was really expecting higher power numbers and a bit better speed. But this course is tough to get in a rhythm.

9/32 on the run, which for me is very respectable. Only two folks substantially faster than me. Most of the folks that beat me were within about 20 seconds of my time. 22:11 - for a 7:23/mile average or so on a very hilly course. I felt much slower than this, particularly on the first uphill, in which my HR was beyond pegged. I did manage to settle into a good pace and stride it out. Happy with the run effort. For me that is pretty good.

Transitions were dreck. I'm trying to forget they existed.

Knew that we should re-name you Sand"bagger". Step up to the plate and qualify for the USA national age group team.Great swim as usually. Those 30 seconds are probably the time it took you to roll the bike from the rack to the start or finish to the rack. That's going to reduce your power numbers also. Also, on a hilly course, especially one with technical descents, you can't guage much on the power output. You just need to rely on the results which speak for themselves.

 

[sho nuff]

Great reports guys.

And no offense, but Im most excited about gru's pancakes...saw the picture on facebook this morning. They looked fantastic.

As for me, 15 on the bike just finished in the heat. 95* Did a loop that was about 10.5 miles back to my house to take in some gatorade and switch water bottles, then back around a few areas the other 5 miles. So, 15.5 in full. Didn't happen this morning as my wife wanted to go to a few yard sales and I took my daughter to dunkin donuts.

 

[General Malaise]

Went out for an easy 6 tonite which turned into a major fail and only 5 miles. Had to start walking mile 4 after holding a 9:45 pace and run/walk home. Major abdominal cramps. Going to blame in on the heat, pre-run protein shake, and the fiber powder I added.

I learned the hard way several years ago that I need to avoid fiber before a run. Dairy products also give me me abdominal cramps on longer runs.GM -- Too late for me to offer any advice, but good luck and be sure to report back.

Thanks Ivan!I had SOOOO much fun running the Helvatia Half today. Finished in a little over 2 hours. Met some really cool people and just enjoyed the whole trip. Feel great right now and have already signed up for my next one.

Keep up all the good work in here!

 

[sho nuff]

Congrats GM...glad you enjoyed.

 

[prosopis]

Running my first ever half-marathon tomorrow. I've walked one before, then walked half/ran half another. But this is my first one I'll run in full. I hope.Anything I should eat tonight/tomorrow morning? Race is 8:30am. I'm looking to just finish...anything around 2 hours would please me. Is it okay if I have a beer or two tonight?

I would stick with your normal breakfast you had during training. A beer or two is fine the night before. Just dont let it get beyond that. Good luck and have fun!!!Where is the half?

 

[prosopis]

Running my first ever half-marathon tomorrow. I've walked one before, then walked half/ran half another. But this is my first one I'll run in full. I hope.Anything I should eat tonight/tomorrow morning? Race is 8:30am. I'm looking to just finish...anything around 2 hours would please me. Is it okay if I have a beer or two tonight?

I would stick with your normal breakfast you had during training. A beer or two is fine the night before. Just dont let it get beyond that. Good luck and have fun!!!Where is the half?

guess I was late with this post. Congrats on a nice race.

 

[prosopis]

Sounds like every one who raced did fantastic. Congrats to you all.

 

[2Young2BBald]

First RR of the weekend? Well, here goes:

HARDWARE

3/32 in 40-44 AG. Woohoo! Overall 34/260 or so.

Did the Buster Britton Tri out at Oak Mountain here in Birmingham. The heat was actually not bad this morning and the humidity seemed to be pretty low. So, though not cool, it wasn't super hot, either. Better than last year, I think. It was still 80+, but seemed not to be too bad. Anyway, off to the race.

1/32 on the swim split, and in fact no one over 25 beat me in this. There were some young punks in the 15-19AG who torched me, though. HR was pegged coming onto the bike and it took until the first good bike downhill to get my HR down to something reasonable.

2/32 on the bike. 242w avg power, 249w normalized. I have it at 21.8mph - note this is a very hilly course, so that speed is pretty decent for the course (overall winner was at about 24mph). Official time shows I was 30 seconds faster. Not sure how that worked, but they have me at 22.2mph. That is just about 1mph faster than last year (and the course was changed to make it a bit slower, I think). I still have a good bit of work to do here, as I was really expecting higher power numbers and a bit better speed. But this course is tough to get in a rhythm.

9/32 on the run, which for me is very respectable. Only two folks substantially faster than me. Most of the folks that beat me were within about 20 seconds of my time. 22:11 - for a 7:23/mile average or so on a very hilly course. I felt much slower than this, particularly on the first uphill, in which my HR was beyond pegged. I did manage to settle into a good pace and stride it out. Happy with the run effort. For me that is pretty good.

Transitions were dreck. I'm trying to forget they existed.

Knew that we should re-name you Sand"bagger". Step up to the plate and qualify for the USA national age group team.Great swim as usually. Those 30 seconds are probably the time it took you to roll the bike from the rack to the start or finish to the rack. That's going to reduce your power numbers also. Also, on a hilly course, especially one with technical descents, you can't guage much on the power output. You just need to rely on the results which speak for themselves.

No ####, total SAND-bagger. WTG Sand, amazing race and still very early in the season.

Packet picked up for tomorrow's tri and he comes some more I really want to hammer the swim to see what I have for a couple more sprints in the next few weeks, but tomorrow is going to be a HUGE washing machine. They had the waves listed and there are over 90 guys in my wave (2 AGs 35-44) AND they are sending the 45+ wave off ahead of us so we will catch a lot of the slower swimmers. I have to guess aver 50 of the guys will be in my AG. Ah well, weather looks awesome and I love this event.

 

[Ned]

My brother bailed, again. I just hope he partied it up too much last night and was puking his guts out. He's still in bed as I type this. At any rate, me and the wife dropped the kids off at the inlaws (they live next door) at 8AM. As soon as I stepped out the door I was reminded of the marathon. This was nearly identical conditions. Warm and sticky - 74 degrees and 100% humidity. Thank god we're running 3.1 and not 26.2. We signed up, stretched a little, and did a nice relaxing warm up along the river together. I actually enjoyed that more than the race itself. It was nice and quiet and it was a treat to be running with my wife for a change. We both agreed we needed to do this more often. I asked her if she wanted company during the race, but she refused and told me to go have fun.I was worried about the humidity, but decided F it. I figured just go out, get uncomfortable and hang on for as long as I can. All I can say is damn... I can't believe I had that in me, given the conditions. I took 34 seconds off last month's PR. I came in at 22:20. I usually max out my HR at around 185-188 range for a 5K. Today was a little different. It's fascinating to learn more and more about your body's reaction to different conditions. 1 - 7:02 (186)2 - 7:10 (189)3 - 7:17 (192) + 0:50 for the last 0.13 maxing at 192 again.I ran back thru the course and found my wife and finished with her. She finished in 33:20. 5+ minutes faster than her last 5K. Granted it was a hilly beast vs. this fast/flat course, but still awesome for her. She hadn't trained much in the past few weeks, so kudos to her. I can learn a lot from her laid back attitude. At the start I was bouncing off the walls like a kid on speed and she's just as chilled out as can be.

I mustve been a touch off on my garmin. Official time was 22:17 good for 21/206 overall and 4/16 AG. So close to my first ever hardware.

 

[Ned]

Nice job, Sand.

No hardware for me, but I did run 39:44, a PR by 59 seconds. It was congested at the start, and the first two miles are uphill, so it look a little extra energy to hit my paces, which caught up with me later.

Splits per my Garmin: 6:18, 6:22, 6:07, 6:22, 6:36, 6:31, and 5:49 pace for the remainder. My 5K split was 19:29, which was only 6 seconds slower than my (also soft) PR.

I knew sub-39 was gonna be tough, but I was really hoping to break 39:30. Unfortunately, those last couple of miles did me in. It's gonna be tough for me to get much faster without doing some dedicated short-distance training. Won't happen this year, though, since 2011 is all about the sub-3 marathon.

Followed up the race with two giant blueberry pancakes and some hashbrowns.....for $5.01. Gotta love it.

Hope you're all having a great Saturday.

Sub 40 is just silly fast, man. Great job. Funny you had post race pancakes too. They had them at ours which imhad never seen before. Very cool touch.

 

[Ned]

Got a round of golf and a 10 miler in by lunch time today. I can't believe I can say I did that. A round of golf used wipe me out.

 

[culdeus]

Went on my first real run in over 7 years. Suck it.

 

[tri-man 47]

Went on my first real run in over 7 years. Suck it up!

fixed.

 

[Darrinll40]

Great job to all the racers, especially to Sand for bringing home the hardware, and grue for the new PR.

I got in a real easy 3 this morning and then cut the grass.

 

[BassNBrew]

70 miles on the bike this morning. Ended up averaging 19.9 mph and roughly 233 watts. Road bike and training wheels. Tried a different approach and went out hard. Averaged 20.2 mph for the first 20 miles and actually had that up to 20.5 mph at one point in time. Paid the price on the back end and limped it home leaking average mph along the way. Legs are dead and sore.

Supposed to run 20 tomorrow morning, but that may not happen on these legs.

 

[sho nuff]

You real bike guys destroy me. Granted...Im just trying to get some non-run workouts in and Im riding a Trek 4900 mountatin bike with knobby tires.

15.5 yesterday.

10.7 today. Wanted to say I biked a marathon over 2 days. Not as hot today thankfully...yesterday called for a water bottle switch a little gatorade after 10.

Im happy when I average 14mph.

 

[IvanKaramazov]

Lots of good race reports: tri hardware, a 10K PR, and a new half-marathoner. FBGs representing.

 

[FBG26]

70 miles on the bike this morning. Supposed to run 20 tomorrow morning, but that may not happen on these legs.

Holy crap man! Those are some killer distances. Keep it up!