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2017-09-15 8:52 AM
in reply to: scottjjmtri99

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Subject: RE: The Dominon - Beginner Focused Group - Closed
Originally posted by scottjjmtri99

So after some who'in and ha'in, I decided to race in Tawas again this year. Went into the race looking just have a good time. My training this year has been minimal mostly due to a nagging injury (plantar fasciitis). My most conistent discipline has been the swim, but not all that great either.

The swim started out watching the HIM, Olympic, kiyatri, and women's sprinters take off before men's sprint could start. Water temp 61 F, air temp a balmy 50 F, calm winds and mostly sunny. Water is mostly flat for Lake Huron. We finally get counted into the water and then have to wait for the women to get past the second bouy. Finally start after waiting about 5 minutes in the "warm" water and nothing extravagant happens. I swim my race and garmin has me out of the water in 12 minutes.(8th out of water as I'm told by an FB friend) T1 is across the street. Feels like its a mile away as I'm running my feet are burning every time I hit the pavement. Finally get to my bike, strip the wetsuit and gear up.

The bike route is out and back. I'm passed about a mile in by one biker. Going out is into what little wind there is and also slightly uphill. Feels like I'm barely moving. Evenly I believe I do catch and pass the biker that passed me and pass many more. Finally get to the turn around and then the fun begins. Downhill with a tail wind! Maxed out at 31.9 mph. Had a 2 mile stretch where I averaged over 24 mph. Passed more riders. Bike time by garmin: 37:45. T2 comes along.

T2 goes well. Out in about 1:30 to the run portion. Both feet feel like they have balled up socks in them. Knowing that my socks are not bunched up I run through what I assume are numb feet! First mile clocks in around 8:05. Notice what I believe is an AG competitor pass me. Continue to run my race. Mile 2 clocks in at 7:57. Still feeling good and have counted myself in the top 10. Cruise through mile 3 in 7:41 and finish according to official results at 7th overall and 2 in AG. Final time 1:19:18.

Feel great about my effort. Looking back, I wish I would have put more time on the saddle and I would have had 1st in the AG. Oh well, had a blast on the course. Not sure if I'll make it back next year with kids in school now it makes things a bit more difficult.

Looking ahead, I'm shutting it down for the season. I'll likely continue to slowly work my way back into a more consistent training routine focusing on the swim, bike, and strength training until my feet are happy to run again. Even though the rest of me wants to run. Hope ya'll enjoy! I've been following ya'll, just not much time to post lately. Looking forward to reading more race reports! Keep them coming ! :D

Scott


Nice Job Scott! Always impressed at how, by your own admission, you race so well on so little training

Nate


2017-09-15 9:23 AM
in reply to: rjchilds8

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Subject: RE: Pumpkinman Half
Randy, great job. Obviously saw your race on garmin earlier, but haven't been able to get on BT. I am glad that you were able to find another race. How did you do on the race within a race, ie the hill climb? How are you legs feeling now? Your swim was kickass. Did you use a wetsuit? I may give it another try, although i always seem to be slower with one on.

I 've noticed a few things when reviewing some courses. First a number of bike courses are actual short. The pumkinman site notes 54.75 for length. Mine i think is only 55. Perhaps 56 is just a suggestion. But what the hell, they can't find another mile? I have noted on a number of my flat rides the elevation gain is a lot more than I would expect. For both your races it seems to be 50% to 100% more than the website. I find this inaccuracy makes it difficult to know what to expect. Was the bike course harder than you thought it would be? Not factored in sometimes is the wind. Was it windy?

As always whats next for you? Did you do the annual family race yet?

Nate
2017-09-15 9:23 AM
in reply to: rjchilds8

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Subject: RE: Pumpkinman Half
Randy, great job. Obviously saw your race on garmin earlier, but haven't been able to get on BT. I am glad that you were able to find another race. How did you do on the race within a race, ie the hill climb? How are you legs feeling now? Your swim was kickass. Did you use a wetsuit? I may give it another try, although i always seem to be slower with one on.

I 've noticed a few things when reviewing some courses. First a number of bike courses are actual short. The pumkinman site notes 54.75 for length. Mine i think is only 55. Perhaps 56 is just a suggestion. But what the hell, they can't find another mile? I have noted on a number of my flat rides the elevation gain is a lot more than I would expect. For both your races it seems to be 50% to 100% more than the website. I find this inaccuracy makes it difficult to know what to expect. Was the bike course harder than you thought it would be? Not factored in sometimes is the wind. Was it windy?

As always whats next for you? Did you do the annual family race yet?

Nate
2017-09-15 9:29 AM
in reply to: TonyAbbott

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Subject: RE: The Dominon - Beginner Focused Group - Closed
Originally posted by TonyAbbott

Hi all,

Love all the race reports.

Now that my season in the UK is finished I'm thinking about winter training.
There seems to be two schools of thought:
a) Short sharp sessions building speed
b) long and slow building endurance.

I'm aiming to do two olympics and a couple of sprints. I'm also considering my first 70.3 late summer.
So I have two questions.
1) Which style of winter training is best and how should it be formed
2) what sort of Strength and Conditioning routines should I be looking at.

Thanks for any help and keep up the good work.

Tony.


Tony,

I am not sure. I have tried to stay mostly with endurance building. I have noticed with my training maintaining the long run has been the biggest factor in performance gains. In all training plans the base building phase is the longest phase of training, as such I try to keep a solid base. It is my belief that you can build speed safely in a month, but its not safe to build quickly with base.

This forum has kinda died. Would suggest you ask in the tri talk forum.

Nate
2017-09-15 2:59 PM
in reply to: nrpoulin

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Subject: RE: Pumpkinman Half
Originally posted by nrpoulin

Randy, great job. Obviously saw your race on garmin earlier, but haven't been able to get on BT. I am glad that you were able to find another race. How did you do on the race within a race, ie the hill climb? How are you legs feeling now? Your swim was kickass. Did you use a wetsuit? I may give it another try, although i always seem to be slower with one on.

I 've noticed a few things when reviewing some courses. First a number of bike courses are actual short. The pumkinman site notes 54.75 for length. Mine i think is only 55. Perhaps 56 is just a suggestion. But what the hell, they can't find another mile? I have noted on a number of my flat rides the elevation gain is a lot more than I would expect. For both your races it seems to be 50% to 100% more than the website. I find this inaccuracy makes it difficult to know what to expect. Was the bike course harder than you thought it would be? Not factored in sometimes is the wind. Was it windy?

As always whats next for you? Did you do the annual family race yet?

Nate

To be honest, I didn't really race that mini race/hill climb. I jogged out of the water until the incline started to get steep and then I just walked briskly up the rest. My time was 2:02, which tied for 157th. My best sport! LOL I was only 16 seconds behind 100th, so I'm guessing that not a lot of people took it serious. The bike and run took enough of a toll on my legs, I didn't need to waste energy running up some silly hill. I've been trying to take care of my legs all week. I still have some soreness in my calves, but everything else seems pretty good.

You're very generous to call my swim kickass. I did wear a wetsuit. My time wasn't as good as I had hoped. Of course, I would have been just about right in the middle of my hoped-for range if I had only done 1.2 miles. But let's face it, none of us actually swims in an exact straight line, so you're always going to swim more than the race distance. I was a little slower than Lake George, but that course was much straighter with only 2 turns. I wasn't upset with my time, but I had hoped for better.

I've had the same thought about the bike course. You can choose any path you want. You couldn't figure out how to get that extra mile or so to make it a full 56?! I also saw the HUGE discrepancy between the elevation measured by Garmin and the course map. I have less and less faith in Garmin's ability to accurately measure elevation. To be honest, I didn't look the map over in detail. It looked fairly easy on the map. It was probably a little harder than I thought, but not as hard as Lake George. There was definitely wind. I had times that the wind was coming at me hard enough that I was losing speed even as I was pedaling going downhill! But on the whole, I'd say it was relatively close to my expectations.

No family race this year. I've moderately tried keeping my brothers to agreements they made for this year, but I can tell they just aren't into it. I was supposed to do a sprint tri with my older brother, but he never really trained and backed out. I was supposed to do a casual half-century with my younger brother, but I know he never touched his bike all year and I never bothered asking about it. Neither one of them is even in remotely good enough shape to challenge for the family cup, so I haven't even broached the subject with either of them. I've decided to just stop asking altogether. The cup will forever reside on my mantle! LOL I do have some local races I'm interested in: a couple trail 5Ks, a road 5K, and possibly a half marathon. Most of these will just be to keep me active and not something where I'll aim for a PR.

How are you feeling? Do you feel prepared for your HIM? How do you think you're doing with a nutrition plan?
2017-09-17 9:03 PM
in reply to: rjchilds8

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Subject: RE: Pumpkinman Half
Originally posted by rjchilds8

Mission accomplished! I completed my first half Ironman yesterday.

BTW, Cassandra, you would have hated this run course! I said to someone that I felt like I was running in circles and I literally was! Look at this course map (http://www.mapmyrun.com/routes/fullscreen/357683051/). I knew I was approaching the 3 mile mark and I was looking for a mile marker. The first one I see says 8. Hmmm, OK. The next one I saw had to be less than 0.2 miles later and it was a 7. Really? Finally, I saw the 3. Then, it wasn't another couple tenths of a mile and I see a 12. Wha-a-a-a-t?!

You ran some long way around a loop at the beginning of the course and past the point that what was eventually the last half mile to the finish. You made a couple turns anc then ran into a cul-de-sac (around mile 5 on the map), which turned you around and had you headed back towards the finish. As you approached that same "half mile to the finish" spot (somewhere near 7.5 miles), you turned back the way you had just come and headed towards the cul-de-sac again. It was confusing because the volunteers weren't saying anything and they couldn't know which lap you were on and if you should turn around to go again or head towards the finish. I had to ask a volunteer which way to go. It was back around to the cul-de-sac one more time and then this time I finally got to keep running straight.

Other than a brief moment of confusion, I pretty much stayed on course. But it was confusing as hell!





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2017-09-19 11:31 PM
in reply to: rjchilds8

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Subject: It's been a while...
Where do I start? I've been trying to keep up reading posts, but life has been pretty hectic lately, although my training pretty much ended with Ironman 70.3 Canada at the end of July. I was still having problems with my left foot a week after the race, so I went to the Urgent Care and was diagnosed with a stress fracture. My doctor, who was also a triathlete and competes in Ironman 70.3 races, cleared me for biking and swimming, but put me in a boot with strict instructions for no running for a couple of months. I had really been looking forward to the Coeur d'Alene Scenic Sprint triathlon in mid August; I knew if I pushed myself, I had a chance at podium. But, life had other plans. I switched my registration from individual to a team and a friend did the run for me. I think I did really well considering I was in a boot. Ha ha! It was a great experience and my first team effort, but we didn't make podium. My run partner did great, but I was the weakest link. Oh, well!

I think I've swam only three times since IM70.3C, and at first, I made a point of riding my bike at least 45 minutes four or five days a week, mostly on the trainer, with some mountain bike rides outside. And then Burning Man was upon me. I spent a week getting ready, and then two weeks in the desert. I put a computer on my bike for the first time to see how many miles I rode (no vehicle traffic is allowed in the city, except for specially licensed vehicles), but it stopped working for a day and a half, so I STILL don't have an accurate record, but it's probably somewhere in the 60-65 mile range. However, since my foot is broken, I spent some shifts at the office, and then a couple of others in a department vehicle, so not as much bike riding as I would normally, anyway.

I've been back a couple of weeks now, and I haven't been on my bike as much as I should. Doc says a couple more months with no running, which is really frustrating. I had planned to focus on running this fall, but I back where I was last September when I fell off the ladder and broke my (same!) foot. I'm supposed to go in for bone density testing, but health care options are really limited in rural areas, so I haven't been able to get that scheduled yet. I'll start hitting the pool again next month, but I gotta be honest...I'm not looking forward to swimming in a pool again. I hate dealing with the people, I hate the cold water, I hate the chlorine...Ugh! I wish there were another option! I'm going to try to get myself to start going before work so I don't have to deal with kids and drunk adults, but I'm not sure I can do that.
2017-09-20 10:29 PM
in reply to: rjchilds8

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Subject: RE: Pumpkinman Half
So I wrote a long reply several days back and perhaps my internet sucked and it never posted.

Your swim pace was pretty fast. Not being generous at all.

I am feeling pretty good. We were in Baltimore last week for a conference so no biking or swimming. Fortunately I got a 50 mile ride in on Monday. I added a few run workouts and 5 days last week.

Overall I feel okay about the race. My swim and bike volumes are mediocre at best, but I have really worked on the run distance as I am also prepping for a marathon. I have done the HM distance every weekend since the end of July. So I am feeling really strong about the run, but I haven't bricked in a month or two so could poorly. But physically I feel like I can do this in a respectable time without dying. The side is the race hasn't drawn a lot of athletes, and my family isn't making the trip. They haven't been to a tri race for a year or two so not a big deal, but this one is kinda something new. It would be to long of a day for the kids anyway. Was hoping for a couple hundred athletes so I wouldn't be all alone out there but it looks like that will be the case.

As for nutrition, I have become a beach body coach with my wife. They have a performance package and was a IM sponsor this year. I will do a shake in the morning, and then beach body energize about 30 min prior to swim with a stroop waffle. On bike I will drink 40 oz of beach body hydrate, 20 energize, and 20 water. I will also eat 3 waffles. On run 20 hydrate, and 20 water/gatoraide and 2-3 Gu. After the race I will drink the recovery drink, and at night the recharge. The recovery and recharge are supposed to decrease recovery, and muscle soreness. I have used it have long bikes, and runs and feel like my legs are fresher.

I feel like that is a lot but also feel like I should be eating more.

This weekend I will begin my taper. Hope to get a long bike tomorrow, and intermediate on Saturday. Sunday I will run 10 miles (instead of 16+). Will try to get some light running, biking, and swimming in next week and race on Saturday.
2017-09-20 10:30 PM
in reply to: burner2

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Subject: RE: It's been a while...
Sucks to hear Cass. Would be surprised about the bone density given the endurance sports.
2017-09-22 10:12 AM
in reply to: nrpoulin

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Subject: RE: It's been a while...
No postings in a long time; haven't been able to get another event in; but-continue to be active with swims and a lot of walks with the new pup. Dealing with an injury-so....surgery on Thursday to repair the issue; out of action for at least 3-4 weeks; inguinal hernia....ugh....getting old sucks.....
2017-09-22 6:08 PM
in reply to: nrpoulin

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Subject: RE: Pumpkinman Half
Originally posted by nrpoulin

This weekend I will begin my taper. Hope to get a long bike tomorrow, and intermediate on Saturday. Sunday I will run 10 miles (instead of 16+). Will try to get some light running, biking, and swimming in next week and race on Saturday.

I guess I can cut myself a little slack on the swim. I didn't feel like it was as good as Lake George the weekend before. My time at LG was good for something like 79/175, I can't remember exactly.But that would have been good enough to beat more than half the field. But at Pumpkinman, my time was only 143/234, putting me around the 40th percentile. But I looked at the results and I was 1:17 away from the median time, so I guess it wasn't too bad.

I'm glad I got my first HIM finished and out of the way because Baby Nora Childs was born on Wednesday, 9/20, at 5:57 p.m. I'm not sure how much time I'm going to have for training in the future, but hopefully I can still log enough training to keep doing sprints and Olys. Sprints, OK, that shouldn't be a problem. But I'm hoping I could do well enough in Olys on only an hour or less a day for 4 or 5 days a week. Maybe I'd need a little longer on a weekend day to do a longer bike ride, but shouldn't ever need more than an hour and a half. I'm going to try to put more effort into improving my speed, meaning being able to get in more distance in less time. I'm actually trying to come up with a strength training program for the winter, which is something I haven't done to this point in my triathlon "career".

Good luck on the race, Nate! I saw a very impressive bike workout (might have been the 50 miler you mentioned) on Garmin recently. Between that and all of the hard work you've been putting in on the run, I'm sure you'll do awesome! Is there any way to track you on race day?

Here's a pic of baby Nora!





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