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Fifth Annual Virginia Duathlon
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Fifth Annual Virginia Duathlon - Duathlon
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 Run
Comments: The run was fine overall. Started way too fast -- first mile was in 7:44 (I did that?) which is probably a PR for me. I knew I had to keep slowing down but my HR was fine -- well under my LT of ~170 (my first mile HR Avg was 155). Had to force myself to slow down, which I did. My Avg HR for the next two miles was 163, which felt good. What would you do differently?: 1. Start slower. Really. Force myself to start slower. Thinking it wasn't enough -- I had to really work at slowing down. 2. Drink earlier in the morning and ensure that I was voided long before the race. I could feel the bladder pressure near the end of the first 5K and knew it was going to be a long day...  Transition 1
Comments: Ok, my first T1. Most of my rack was gone, so I suppose that THAT was good, but I thought I was doing pretty well on the run only to have one other person in my area... hmmmmmmmm I need to push harder than 8:12/mi? Anyways, way too much stuff to put in my jersey. Bike pump (not yet on bike), spare tube, banana. Get my skull cap on, get my helmet on, get my shoes changed, get the bike unhooked and hustle out of the area. Shoot -- the mounting area is PACKED with people... cleared the T1 mat and got on the bike as soon as I could... started the bike odometer and I was off! Had put the bike on the 23 cog so was easy to get going... Out of the 27 in my age group I was 24th in overall time in T1 -- definately room for improvement. What would you do differently?: 1. Mount the bike pump on the bike, not carry it like I normally do. 2. Carry the spare tube on the bike 3. Practice the transition at home...  Bike
Comments: Having to pee sucks when you're hunched over on a bike... Overall, the bike leg was good. Some headwind on the out leg, with average speeds ranging from 13.3/mi to 16.9/mi. On the return leg with the tail winds average speeds ranged from 18.2/mi to 20.8/mi. Could have pushed harder in hindsight, but I had no idea how the next run was going to go so kept my HR down. What would you do differently?: 1. Ride more to my HR instead of my comfort zone. I had lots of capacity in my HR and didn't take advantage of it. I normally train in the 150's on the bike and should have averaged this for the entire bike leg, but instead only averaged 148 with a peak of 159. I should have pushed my LT on the peak at least near 170. I was worried about the upcoming 5K run and wanted to ensure I didn't bonk. Transition 2
Comments: Coming in off the bike leg wasn't too bad. Had a bunch of stuff in my jersey which I forgot to unload (pump, tube) and just as I was leaving the T2 area realized this and had to go back and unload. Same time as T1 but I was more efficient, just doubled the distance. What would you do differently?: Not carry anything in my jersey that I didn't want to run with... Run
Comments: Actually had negative splits on the miles as this leg went on - felt good. Averaged 2:01/ qtr mile for the last 3/4 of the race. HRs were steadily climbing from 156 to a finish of 180 peak. What would you do differently?: Nothing. This felt good. Post race
Warm down: Did some light stretching and walked around. What limited your ability to perform faster: I wasn't sure how much capacity I had for all three events and I didn't want to bonk, so I kept myself slow. Additionally, I'm training for Memphis in May, and since I'm fundraising for this event, I didn't want to hurt myself (given my recent knee problems). Last updated: 2005-12-04 12:00 AM
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 2006-04-07 6:48 PM |
Regular  99  Vienna, VA |  Subject: Fifth Annual Virginia Duathlon |
| 2006-04-08 12:42 PM in reply to: #391169 |
Expert 1205  Herndon VA | Subject: RE: Fifth Annual Virginia Duathlon Hey Paul, Great race and congratulations on your first multi-sport race. I'm impressed with the faster second 5k. I think you've learned one of the hardest things about these races: pacing. I think it's getting over the idea of wether you can go the distance or not. You're going to do great at Memphis. Go Hokies. Ernie |
| 2006-04-08 1:32 PM in reply to: #391169 |
Master 1254 Chesapeake, VA | Subject: RE: Fifth Annual Virginia Duathlon Awesome job on your first multi-sport race! Good luck in Memphis.  |
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United States
68F / 20C
Sunny
Overall Rank = 181/312
Age Group = 40-44
Age Group Rank = 19/27
Had changed tubes and tires a few days prior so felt good about the wheel integrity.
I arrived as guided at about 7:30 a.m. Upper 50's, sun rising in a clear sky to the east. No wind. Stayed at the car and dismounted the bike; checked it out. I had released some of the tire pressure so pumped the tires up to about 100 psi (700x23). Used painter's blue tape and taped three Gu's to the top bar. Filled my bottles since organizers indicated that we couldn't do this in the transition area. Put a few bananas in my tri bag, bike pump, spare tube, extra bottles of G'ade, a few Gu's, sunglasses, running hat, riding gloves, and took the bike to the transition area.
Set everything up fairly quickly, checked out whatever others were doing and realized that I did everything pretty much like everybody else. Patted myself on the back for getting it right the first time (or so I thought)...
Walked around quite a bit, drank lots of fluids between 7:30 and 8:15 which would come back to haunt me later. "Pissed clear" so knew that I was hydrated enough. At about 20 minutes before the start I began stretching -- lower back, knees, ankles, quads, etc.