Penn State's mentor group - CLOSED! (Page 16)

I have a sprint tommorow morning, just been messing around with my gear.  I took off my water bottle cages since its only 12 miles I don't think I'll need them, but I'm now debating to put one on again.

12mile = 30 minutes... then I'm assuming you have a 5k after.  I'd take one bottle for nutrition/hydration, even if you only fill it half way.

Good luck!

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Chris thanks for your service!

I am a Naval Flight Officer.  I also have some Marine Corps Training, I had a USMC Staff SGT as my drill instructor in Aviation Officer Candidate School!  Think of the movie Officer and a Gentlemen and you will get my USMC exposure. 

I am also familiar with running on flight decks!  Always fun to run on the steel deck when it is covered in hydraulic oil and jet fuel, make it nice a slippery, especially when the non-skid covering has worn off.  However it is nice to get outside the ship and get some fresh air at times. 

Greg

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Wow, I was way off reading what you wrote the first time then.  6 hours isn't much time to fit in IM training.  Intensity I guess is the only way to make up for not being able to do volume at that point.

Thanks to both of you for your service as well.

Hope I'm not confusing anyone.  What I am trying to say is that I am able to work out, during normal working hours 6 hours a week.  Meaning I am paid to work out 6 hours a week.  I am free to work out as much as I want during my free time.  I am not currently stationed on a ship, shore based at Great Lakes, IL. 

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Sounds like a sweet deal!

Good luck! let us know how it goes

My husband is doing his first HIM this year (Syracuse 70.3).  He'll actually be volunteering in a med tent at our Lake Placid race this year so he can get a spot next year!  I told him my goal to NOT get dehydrated is fueled by the fact that I don't want HIM to start an IV on me! ICK! =) 

Sorry for the lag in response times to group discussion! I had a wacky injury this weekend and no training really took my mojo away for being active on BT!

Next week we're doing a 65 mile tour with LOTS of hills (steep enough that hubby had to hop off his bike last year because his double just didn't have the gears to get up).  Looking forward to it.  I need a "race" to get me back to training because I REALLY enjoyed all the rest I had this week! 

So, a long day on the road, a race, then I went to the Giants game and watched them beat up on the Dodgers!

I guess I should post a race report:

I woke at 5 am and it was 44 degrees out.  This concerned me as the last OWS I did in that lake it had to be in the low 50's, and I felt like my head was shrinking.

I get there register, set up,  listen to the race briefing, etc.  I did notice that there were alot of high end bikes there and not alot of hybrids etc.  It appeared this race had a more competitive field than the other two I've done.

On to the race:

Swim: 

I started in the second wave and was going pretty strong but I noticed that I really couldn't see out of my goggles!  I borrowed my wifes because on my last ows the glare killed me.  These were too dark and fogged really easily.  Nothing new on race day! 

During my swim I kept going off to the right; at one point I went pretty far off course and some lady in a kayak redirected me, and mentioned, "you have a pretty strong right hand"  I chuckled at that one and went on swim straighter but still not perfect.  A few times I had to take off my goggles to sight.

During the final half, I got caught in a web of slow swimmers, so what do I do?  Stop and give them some distance only to catch them again!  Just not very smart on my part.  If things weren't bad enough, my calf locked up!  Part of me knew I didn't drink / eat enough in the morning and I paid for it.   I ended up getting out of the water feeling okay, and did the quarter mile run to t1.  My swim was 21 minutes, 10th slowest on the day =\

T1:  My neighbor trashed my area! I spent too much time fumbling around for stuff.

Bike: 

I felt pretty good on the bike and started picking people off,  I was in aero most of the time and had to be flying around 21-22 ish? Unfortunately my Garmin was dead; I must have left it on overnight.  Regardless I've cycled enough to know roughly what speed I was going.

I passed alot of people on the bike and was only passed twice by guys who had to be pushing 25+.  I hit a hill at the end and slogged up it; about a mile @ 7-8%.  I finished the 12 mile course in 39:56, or an 18.10 average.  

T2: Quick change and I was out, still slow though at 2 minutes.

Run: 

I took off on the run and things were pretty spread out at this point; again, I started picking off other racers and wasn't passed at all during the run.  During the last mile, I had alot of leg left and FLEW.  There were 2 guys about an eighth of a mile ahead and I wasn't sure I could catch them but I did.  I ended up finishing with no one in front or behind me for about 30 seconds; so I stopped and did my Usain Bolt pose at the finish line. 

Thoughts:

1:38, 50th out of 102, and 10th of 16 in my AG.  I really wasn't happy with that time but I'm not going to kill myself about it either; I'm still very new to the sport and learning.

I finished with alot in the tank, which was good and I probably could have been faster.  Although alot went wrong in the swim, I never got tired out there, I never panicked, and I felt like I could have done 2.4.   The big thing was me not swimming the way I trained because I was too focused on racing.  Sighting was an issue, and my stroke wasn't what it is in the pool.  I need to fix that.

The bike and run I did well, about 25 out of 102 on the bike and 30th on the run; if I can clean up my transitions and get average at the swim I could podium next year in my AG.  I'm not as fast in the run or bike compared to last year, and that gives me some confidence for next year.

Next stop is IMSG, where I will clean up my OWS, and swim alot until raceday. 

Edited by furiousferret 2010-04-17 10:47 PM

No WAY!  I did a 5.1 mile run with a group in the morning, had breakfast with them and came home.  I was planning on getting a nice long bike ride in, but the weather didn't cooperate, so I hit the pool for about 1500m worth, then did a 7 mile run on the treadmill (man I hate those things).

Chris:  Looks like you know what you can improve on in the swim.  Your bike and run sounds like it went great too.  Perhaps you can give more detail on your transitions though.  Perhaps we as a group can help each other out with tips on what to do to help make them faster.  I'm sure we can all use help in speeding them up.

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