Scott's Mentor Group-Closed for training. (Page 36)

Good morning, ya'll!

Troy, I appreciate the advice. I will try that on my run tomorrow morning. I don't know my paces well enough yet to differentiate a 15 second +/- pace. I know the difference in my 8:30 pace and my 7:45 pace- pleasure and pain! You are lucky to have such quick access to the ocean. My wife and I will hopefully live on the coast by next October. I miss the saltwater...fishing, diving, sitting in the sand. Landlocked KY is hard to swallow some days.

Hit the pool yesterday for a 2250 yd swim. I stuck with my 2:00 100 yard intervals because I believe that is working well for me. I did notice an extra 3-4 seconds at the end of each set. Thats encouraging!

Gonna ride today for 25 miles. Gonna try and keep up a higher pace and keep the legs moving a little faster.

My workouts today and tomorrow will mark my best month of consistent training. I will have worked out 6 out of every 7 days. The numbers are not sky high but that is okay.

How is everyone finishing up the week today? What is on tap for the weekend? What are you doing with your family? We are playing in the pool tomorrow and going to an interactive dinosaur exhibit.

Train smart, my friends.

nicoleg - 2012-06-29 11:49 AM Good luck on the races this weekend everyone! Can't wait to hear about the Troy/Scott showdown!!

Spoiler alert: Scott beats Troy by a healthy margin. Troy watched him for a while from behind on the bike, but Scott rode off across the horizon at blazing speed. Troy wondered what it was like for Scott at the finish line as passed the 2.5 mile mark of the 5k.

I've been on every Vegas website and cannot find the odds for the Troy-Scott main event! Is it on pay per view???

I guess I'll have to see results on BT. Is it the Shelbourne Beach tri? Good luck gentleman! I know you'll make us proud.

good luck to all that are racing today. Ill be rooting for you!! I have nothing planned this weekend till sunday for a long run.

Question: Has anyone used salt stick? if so what are your recommendations (how much water to take in when to take them). Thanks!

Caleb

I imported my race report to the BT site. 

Linky-poo 

Warning: It's long.

Way to go, Troy! It is an amazing feeling to cross that line. Congratulations on the AG win! I will finish reading your report in the morning.

Scott, you've been quiet the last few days? What is your status?

Troy-

Congrats on a great race. Love the RR and the pics!

Mad props to our man Troy.  He is an amazing athlete, a great competitor, and a true dream crusher in this sport.  

Ashley,  thanks for asking.  I am alive and well.  This was an incredibly busy week for me at work as I was fitting in patients in order to take the next 5 days off.  My race report will follow this evening.  

Sooooo happy to have power back! We got hit pretty hard in the Mid Atlantic region with a storm on Friday, so the Saturday morning workout consisted of cutting up fallen trees in the backyard (quite the arm workout when you just use a saw.) I did get in a 16 mile ride mid day but didn't want to push it too hard as it was already 100 degrees. Last night we had our neighborhood block party and thankfully the power came back on at 1:30 AM so we got some much needed relief from the heat. I got in a 10K this morning but again, it was already in the 90s before 9 AM (not good times.)

Congrats to both Scott and Troy! Holy cow did you tear it up in your first Tri Troy! Awesome job and fantastic write up! You gotta let us know what that final swim time was when/if they post it.

So debating on going up to the pool and getting in a swim even though it's over 100 again with the heat index .... oh heck who am I kidding! Time to round up the kids and hit the pool! They will play I will get in my workout!

-Matt

Awesome!

Okay ... I don't think I'll go back to edit my report, but here are the numbers from the posted results:

Ended up 19/114 total. I had reported that I crossed the finish line 17th, but two women more than made up for the 3:00 stagger between their start and ours.

Swim (500 yd) + T1 = 10:08 (25th overall)
Bike (15.8 miles) = 44:42 (21.2 mph - 24th overall)
T2 + Run (5k) = 22:57 (19th overall)

No chips, so they just record our times leaving at the start, at the mount line, at the dismount line, and at the finish.

I think I can estimate my T1 at about 2:30 which puts the swim in the 7:38 neighborhood ... the director called the course long, so let's go with 525 yards for an estimated 1:45/100 yd on the swim. I'm not great at guestimating my RPE on the swim, but that feels about right. Scott might have an accurate T1 time, and his will be pretty close to mine ... he was a bit faster.

My Garmin recorded the run at 21:51 which puts my T2 at 1:06.

Scott and I left T1 at pretty much the exact same time and he was gone on the bike. I tried to keep him in my sights, but that didn't happen for long. He was gone from T2 when I arrived, so I was really surprised when I caught up to him at the turn-around point for the run. I think he came in 35 seconds behind me.

I can verify that he left it all out there and raced like a beast. He had some quality time with his guts at the end of the race.  

I think I can get faster in each of the transitions and might consider going sockless for the shorter distances. I might have had more in me for a swim of that distance, but I was focused on just staying smooth for my first race. I'm very pleased with my bike, and equally disappointed in my run.

But overall ... I'll take it as a solid debut. 

Firs of all, I had a great time racing Troy.  I said it before, he is a fierce competitor, and I look forward to many more races with him hopefully.  I was disappointed in my performance in all aspects of the race.  I was over a minute slower on this course from a year ago.  It was hot, but I didn't have it yesterday.  

Leading into the race I was a bit tired from a long work week and didn't get much sleep the night before the race.  Not unusual for me so I was used to that race morning.

I set my transition up and walked around a bit.  Walked back to my spot and found Troy had setup right next to me.  That was pretty cool.  I also ran into another Team Aquaphor member from Florida and we had a nice chat.  I was excited for Troy, because I remember my first race as a great experience and I was glad that I was there to witness it.  

Wetsuits on and Troy and I head down to the water to swim to the first buoy and back.  Felt good in the water.  

Race start:  Very smooth, not much jostling.  I caught the feet of someone and drafted off them for a bit.  The turn was a bit of a mess and I felt a sweep as we started swimming parallel to shore.  Got around the second buoy and headed in.  Very shallow about 50 yards from shore so I stood up and started running in.  My wife tells me my time as I exit the water.  8:14 for the 500 plus yards.  Felt tired.  

T1:  Was tired and had a slightly faster transition than Troy and we rolled out together.  I knew that I had to put some time into him if I was going to have a chance at coming in before him.  (not that he was my only competitor, but the only one I knew personally )  

Bike:  This is where my greatest disappointment lies.  I was 7 seconds slower on Sunday than I was a year ago.  I held a 21.6 mph and I feel that I'm at a bit of a loss as to why.  I plan to have a long talk with my coach and figure this thing out.  Anyway,  I know this will improve, I just get a little impatient.   

T2:  I went through transition very quickly and as soon as I started running I wanted to stop.  I was done.

Run: I didn't think I was going to run the whole thing, I wanted to walk.  Just before leaving the main racing area I saw Troy pull in and I knew I didn't have enough real estate to hold him off.  I pushed it up the hill and for as long as I could.  I got a side stitch about a mile into the run, never stopped running, but tried to push into with my knuckles to try and relieve it.  About 1.5 miles in my left quad started to cramp.  This is not something I felt before in a race.  Weird.  Hit the turn around and saw Troy.  I was actually quite relieved because I was surprised that he had not caught me yet.  He gave me encouragement, I told him I had nothing left.  He took off.  I matched his cadence for a while, he got quite a bit ahead and I tried to surge a few times, but my body kept saying stop.  Down the final stretch, I heard footsteps, someone was trying to nip me.  I sprinted the last 25 yards in order to hold him off and promptly heaved for a few minutes after the line.  

I love this sport.  It brings out the best in me, and challenges me.  It asks me to go to the edge of quitting and decide.  Thanks Troy for a great race.  I look forward to the next.  

Scott & Troy - Just awesome.  I enjoy and get motivated by hearing the nitty gritty, the emotional challenges and successes of our group. 

A Scott quote - "I love this sport.  It brings out the best in me, and challenges me.  It asks me to go to the edge of quitting and decide."

There is so much in that quote and I can relate to it in the sport and in LIFE.  It is the lesson that I hope my 14 year old daughter learns and masters and enjoys.  So far so good, she wants to do a 5k race and or a leg of a relay.  And she is very good as a tall lefty softball pitcher - Love to watch her when she is down in the count and drives a strike by to catch up and get the batter out - I can see what her decision is as she is on the edge.  Sorry but I am smiling for Scott and Abbi as I have my tea.

Race results

Swim - 440 yards - 6:53  (finally!!! a good start)

T1 2:28 with a long run up from water - range of splits 2-3 min so okay

Bike  12 Miles - 36.09  ( held pace but had gas but was thinking of run)

T2 1:05

Run 5k - 25:27  (saved two minutes and got to 8 min miles ok 8:03 or so with the Hotness so this is good)

The goal was to go race the swim part, I have had all sorts of issues and/or excuses.  I was watching the Olympic swimming and just wanted to have a great swim.  Mission accomplished at 1:34 pace per 100 and I held bike pace and got run back to 8 min. 

Raining out but I want to do a long ride today!  Be well all!!

First ... great race!!

But I can totally relate to your thoughts on watching your daughter perform. My oldest is 19 and has been a runner, so we share a lot there.  We're running Philly together this fall ... it'll be her first marathon.

My younger is 17 and is an artist, so we share that in common ... but she also throws shot and discus for her track team.  She also rows for her schools rowing team. Two endeavors that I've never taken on, so I absolutely LOVE watching her perform.

*****

I put a proposed 20 mile evening ride to my riding group via our Facebook group today and got one taker. It happened to be the strongest rider among us, and he is a beast on two wheels. He only dropped me once on a solid climb ... otherwise we were trading the pulls for most of the ride. We averaged 19.1 mph, but that's a little deceptive given the traffic stops we had to make. We were moving along quite well.

I managed to set a new speed record down one of my favorite descents ... 44.8 mph. Woop!

@Jeff Great race!

@Troy I'm also doing Philly this year and starting to train in a week but for now I'm taking a bit of a break. Have you done it in the past? 

- David

Great we have multiple people doing races.  I used to live in philly and didn't do the marathon but helped several people train for it.  I remember the sat morning runs from Valley Forge Park to Center City - finishing with a loop around the circle, the race up the stairs like Rocky did and then a saunter back to the Boat houses.  Great training location.  Actually, one of the guys is the one I ran into at the race last weekend.  We also did the Broad Street Run - a 10 miler right down broad street.

You will love it.

Question - how do people push through a plateau?  Be it one of the sports or even weight?

Big PR for me today

Over 4.5 minutes faster with a 12 bpm drop in avg HR

Not fast by most of your guys times but a BIG improvement for a newbie runner like me

Boom!!

Somethings working. Keep doing it!!  Nicely done.