SBR Utopia Season II - OPEN (Page 135)

Nice job Arend!! 

On Sunday I did a 30min run threshold test.  I had it in my head that I wanted/needed to run 4min/km pace - reason being I've decided to do a HM March 2 with the goal of going sub 1:30.  I reckoned that in order for that to be realistic, I would need to be able to manage a 4min pace for this test (ran it at the track).  Started off much slower than I wanted (4:11), but managed to pick up the pace every subsequent km, till I hit 3:50min/km for the last 500M.  Anyway, managed an average pace of 4:01min/km on a bit of a chilly day, and my HR Threshold showed that it's down just a couple of beats since my last test - 5 years ago...I also figured that if it was warmer out I may have been able to push just a little faster over the first couple of km.  Either way happy with how it went.

Awesome Neil, good work!  

From your log, 7.44 km in 30:00 is 50.5 VDOT which translates to a 1:30:41 HM.  Seems like your goal for March is doable to me.

Hardware!!

Very nice lucites and well earned.

Matt

Congrats Arend, well deserved!

Thanks all for the comments re the injury and running.   Sometimes when you're "in" it's hard to see the other side.   Even if you've been through this a number of times already

I think my 2014 goal is to not have some sort of foot injury in December. Seems to be a pattern last couple years

It's actually why I stopped running on the treadmill.  3 Decembers in a row I got hurt.

Congratulations!

Interesting.   I thought it was a function of our long so cal season.   Start tris in March and race until October (heck, even December....).    And use the winter to race half marys etc.    Never really give myself an 'offseason' where things are unstructured for a while.   It does start to add up I guess and then we pay the price

1-2s/100m is about what I see too.

I think that 9% is a SCM to SCY conversion?

That's short course. I just use 10% for that because it's easier.  One way is actually a bit closer to 9% and the other is closer to 11%. Good enough to shorthand though.

Fred, great news on both fronts.   That is so cool to watch your daughters excel like that.

I'll disclose that I threw my hat into the ring for zoot.  I knew it was a long shot as I've no results to my name as an average AGer, and honestly felt a little silly after I pushed submit, but alas, I will be racing as an independent in 2014 yet again!    

And the coaching news is quite good as well! 

Hey Fred, congrats on Team Zoot and the great swim results for your daughters!

Chris, I was watching the video you posted on ST about the draft pack at Whistler.  If you go to the 2:12 mark, is that you in the background?

Ha, I've looked in bits and pieces, but yep.   Good eye.   And appropriately, right when Rhodesy says "that's the beauty of ironman" and the camera goes to me.  

Congrats with your dautghters Fred.  You seem really proud and you should be.  Congrats on getting onto the Zoot team as well.  It's pretty clear that your role in triathlons is so much more than yourself, and you should be a great ambassador for them.

Team Refuel extended an offer to all their existing 2013 members to continue into 2014.  I didn't get in through the traditional method of applying (late add on when I got into Kona), but I was on the email list so I filled out the application anyway.  Funny because the membership comes with a free entry into an Ironman (specifically Ironman and not 70.3), but no IMs on the schedule for me.  I'd be happy if they gave me a new cycling kit.