Park Forrest Scenic 5 miler
09-01-08
I would like to start out by thanks to Mitch and Co. for all the accomadations Sunday night. Nice dinner at Olive Garden to get everyone full, and good company to get pumped up for the race. I did have my usual pre race dinner, Chicken Marsala. Got some good sleep, Rossi claims he snores but I was out and hoping I didn't.
Race morning up at 0400 hours to have coffee,bannana and protein bar and of course pre race mother nature visit (s). Arrived at the race site and people were just starting to show. Got ready and had a good warm up with Rossi and Josh. I know I need to watch more of the comedy channel to get into the conversation. Timing was right on all morning and I felt pretty good even though training right now has been primarliy IRONMAN long distance. I had a plan to go out and do a progressive run.
After high 5's the gun went off and I settled in and thought I was right on track for the progressive run until I passed the the 1 mile mark 5:50. That was way to fast, no progressive run today. I held onto the lead pack and the pack started to lengthen out. Passing mile 2 at 11: something, Garmin showed me doing a 6: 09 I was able to pick it up a bit passed several people. I settled in behind three others and the wind was at our face so I just stayed behind and drafted. We passed the 3 mile mark with a 6:10 not bad and I was feeling good. Mile 4 never saw the marker or clock and I was still with the three other guys all looked close to my age group, but we had slowed a little. I fell back slightly as we went up the last hill but was able to catch back up and crossed the finish line with a 30:42
This put me in 33rd over all and I pulled 5th in my age group. I'm glad I took 5th it was a better prize than 1st.
In conclusion everyone on the team did well. and I would suggest that next year everyone put this race on the schedule.
Once again big thanks to Mitch, Adidas, Often Running and CO. It was a great experience. I have some hard training days ahead and as I do these long swims, rides, and runs I will be pulling from all of the energy and support the team has. I will try and squeeze in the next few events into my schedule: Decatur classic, ISU and Canal connection, but for now I will be concentrating on the FLORIDA IRONMAN.
Train hard, train smart
David
Wednesday, September 3, 2008
Monday, August 25, 2008
XC,Swims, school
Today was the first day back to school for the 2 still at home. We shipped the oldest off tho play football at Illinois College about 1 1/2 hours away. Not to far in case he needs something. The other two started today so the house is empty.
Cross Country season started and the kids should do fairly well. Good coaches, Trask and Arnold pluspositive attitudes will take a few to the state meet this year in November.
I have been running with the team trying to keep up with a few of the faster kids. This has pushed me to rely on the faster work outs as my speed work. Progressive runs tempos and negative splits has made my summer running fun.
Well its been over a week and my bike is still in the shop. I should get it back on tuesday. Ive put numerous miles on the feet the last week and I need my wheels back. I hope its don e right.
My other training has been going well. I feel strong on the swim. 3 days a week in the pool and 1 day of open water has been paying off. I have been participatng in 2 masters swim a week for my drills, speed and interval work. Fridays are just easy long swims and Wednesday open water swims I have been concetrating on sighting and different breath counts. This year my goal for the ironman swim is to be out of the water in 1:05 or less.
train hard train smart
David
Cross Country season started and the kids should do fairly well. Good coaches, Trask and Arnold pluspositive attitudes will take a few to the state meet this year in November.
I have been running with the team trying to keep up with a few of the faster kids. This has pushed me to rely on the faster work outs as my speed work. Progressive runs tempos and negative splits has made my summer running fun.
Well its been over a week and my bike is still in the shop. I should get it back on tuesday. Ive put numerous miles on the feet the last week and I need my wheels back. I hope its don e right.
My other training has been going well. I feel strong on the swim. 3 days a week in the pool and 1 day of open water has been paying off. I have been participatng in 2 masters swim a week for my drills, speed and interval work. Fridays are just easy long swims and Wednesday open water swims I have been concetrating on sighting and different breath counts. This year my goal for the ironman swim is to be out of the water in 1:05 or less.
train hard train smart
David
Monday, August 11, 2008
News
It is about time and there is so much been going on. Going backwards in time since the last post. On this past Saturday I ran a mile at the Rockford mile Here is my quick race report:
Rockford Mile
08-09-08
This race was a first of two kinds for me I have never just ran a mile straight for time and this was my time traveling to do the Rockford mile. I was exicted for both. I drove up after work in plenty of time to get a good warm up in. Rossi and I ran the course so I could see the terrain and feel the down hill aspect of the course. After returnnig to the start area I still had 20 minutes to wait.
While waiting for the gun to go off the starter dropped the chamber and the blanks on the ground.Opps. He fixed it and Bang were off down hill. I held back until I got to the bottom and I looked out ahead and the leaders were flying. I kicked it in and began passing people. I started way out to the right and began making my way toward the center of the road. I started to count who was up aheand and I was surpised that I was in the top 10. I kept waiting to be passed and was surprised that it didn't happen.
1/4, 1/2, 3/4 ,splits didn't have a watch and didn't here them called out. As we turned for the finish line I could see that I made up some ground on two battling it out just ahead. I only wish I had another mile. As I approached I could see that the clock still had a 4 as the first number. Holy #%#% Could I break 5, NOT. I passed under the clock 5:11 so I thought. It ended up being 5:14, must have been the black spots I was seeing that covered up part of the 4. Still I am happy with that time and placing.
Awards, great job team. Everyone that ran placed. I was surpised to hear my name. I placed 7th overall masters and 2nd in my age group.
That was a fun race and I will be back next year again.
Moving on.. As soon as I can get my camera to work there will be new photos of the new toy. Yes the stealth Cannondale is officailly retired. I bumped up to a full carbon 700 cc bike. I wanted a bike that stands out and that as of now no one else in the club has. I had seen a similar bike at few races but not this model I chose the Specialized Transition Comp. The bike was ordered and came in and after the local bike shop put it together we found that there was a slight problem with adjusting the rear brake. Could it be the brake itself or is it the frame. First we ordered a new set of brakes, Nope that was't it. So it could only be the frame. It took some time finding a frame but after a weeks wait the new fram arrived. I picked up the bike yesturday and it looks fast.
Training has been vamping up. Long rides are here and my swimming 4 days a week is paying off. After that set back around July 4th my foot is feeling fine and I am begining to really push on the run. I feel comfortable at race pace which I should. I have been doing some tempo and speed work on the shorter 5-8 mile days. On my longer runs ahead I plan on doing so progressive workouts. I just have to tell myself to start a bit slower and conserve for the longer pushes toward the end.
The next post should be sooner than later.
Go USA
Train hard train smart
David
Rockford Mile
08-09-08
This race was a first of two kinds for me I have never just ran a mile straight for time and this was my time traveling to do the Rockford mile. I was exicted for both. I drove up after work in plenty of time to get a good warm up in. Rossi and I ran the course so I could see the terrain and feel the down hill aspect of the course. After returnnig to the start area I still had 20 minutes to wait.
While waiting for the gun to go off the starter dropped the chamber and the blanks on the ground.Opps. He fixed it and Bang were off down hill. I held back until I got to the bottom and I looked out ahead and the leaders were flying. I kicked it in and began passing people. I started way out to the right and began making my way toward the center of the road. I started to count who was up aheand and I was surpised that I was in the top 10. I kept waiting to be passed and was surprised that it didn't happen.
1/4, 1/2, 3/4 ,splits didn't have a watch and didn't here them called out. As we turned for the finish line I could see that I made up some ground on two battling it out just ahead. I only wish I had another mile. As I approached I could see that the clock still had a 4 as the first number. Holy #%#% Could I break 5, NOT. I passed under the clock 5:11 so I thought. It ended up being 5:14, must have been the black spots I was seeing that covered up part of the 4. Still I am happy with that time and placing.
Awards, great job team. Everyone that ran placed. I was surpised to hear my name. I placed 7th overall masters and 2nd in my age group.
That was a fun race and I will be back next year again.
Moving on.. As soon as I can get my camera to work there will be new photos of the new toy. Yes the stealth Cannondale is officailly retired. I bumped up to a full carbon 700 cc bike. I wanted a bike that stands out and that as of now no one else in the club has. I had seen a similar bike at few races but not this model I chose the Specialized Transition Comp. The bike was ordered and came in and after the local bike shop put it together we found that there was a slight problem with adjusting the rear brake. Could it be the brake itself or is it the frame. First we ordered a new set of brakes, Nope that was't it. So it could only be the frame. It took some time finding a frame but after a weeks wait the new fram arrived. I picked up the bike yesturday and it looks fast.
Training has been vamping up. Long rides are here and my swimming 4 days a week is paying off. After that set back around July 4th my foot is feeling fine and I am begining to really push on the run. I feel comfortable at race pace which I should. I have been doing some tempo and speed work on the shorter 5-8 mile days. On my longer runs ahead I plan on doing so progressive workouts. I just have to tell myself to start a bit slower and conserve for the longer pushes toward the end.
The next post should be sooner than later.
Go USA
Train hard train smart
David
Monday, July 28, 2008
Miles for smiles
This was my second year particpating in Miles for Smiles a charity ride for St. Jude. Around 140 riders took to the challenging course 30.60 or 100 miles. Starting in a large group was interestng and it took me few to catch up to the lead pack I don't know what gave me the idea to go out with these guys but I did. Once I found my grove I stayed with them and had a good time.
What there are hills on this course in central Illinois? Why I don't train hills but it seemed that everyone else has. Each hill I would fall back and then have to play catch up which burned alot of energy. At around mile 44.30 I fell back again and said that was a good ride while it lasted. Another rider fell off the pack and stayed with me for a short time but then fell off my pace. The technical part of the cousre was yet to come, and that was around spin lake. THere are some hills which I wasn't geared for. I had a 12-25 rear cassett on and I had to really crank out some revs on the big hills.
At around 80 miles I found myself truning left instead of right Why? I have no idea. I ended up in the small town of Secor on Rt 24. I wasn't going to turn around and go back so I took a detour east on Rt. 24 through Elpaso and then back south on Rt 251 and returned to the course in Kappa.
I finished the course a little long 104 miles total so only 4 miles over. I finished strong with a time of 5:21 and some change.
Good ride for a good cause.
Train hard, train smart
What there are hills on this course in central Illinois? Why I don't train hills but it seemed that everyone else has. Each hill I would fall back and then have to play catch up which burned alot of energy. At around mile 44.30 I fell back again and said that was a good ride while it lasted. Another rider fell off the pack and stayed with me for a short time but then fell off my pace. The technical part of the cousre was yet to come, and that was around spin lake. THere are some hills which I wasn't geared for. I had a 12-25 rear cassett on and I had to really crank out some revs on the big hills.
At around 80 miles I found myself truning left instead of right Why? I have no idea. I ended up in the small town of Secor on Rt 24. I wasn't going to turn around and go back so I took a detour east on Rt. 24 through Elpaso and then back south on Rt 251 and returned to the course in Kappa.
I finished the course a little long 104 miles total so only 4 miles over. I finished strong with a time of 5:21 and some change.
Good ride for a good cause.
Train hard, train smart
Monday, July 21, 2008
Evergreen Tri
Here we are again post race report. The Evergreen International distance triathlon was a blast, wet blast but a blast. Lets start with the race set up: Thanks for all the volunteers and members of the Tri Sharks who spent numerous hours sweating on the set up.
The swim set up went on without any major problems. I will brag a little for those who helped. The distance turned out right on the money. It took average time to set up, nice weather and very little wind helps. Nice job guys. Distance dead on...
Back on shore folks began arriving and viewing the swim set up and I enjoyed listening to different conversations of people saying "it looks long", "Theres no way that course is right". One person was standing at the boat ramp when I was loading up the boat and said, "I've got to swim that far, I'm only doing the sprint". Come to find out the guys with her told her that the International was a two looper and the sprint a one loop. They ended up makiing it right after a few minutes.
The night prior to my race I have a ritual of eating good and relaxing. Not this time around, I still had not got the bike ready or race gear or my usual chicken marasala dinner. After rushing around I did manage to eat some roasted chicken ramon soup and a PBJ. Sleeping didn't work either.
I got up around 0330 hours and made coffee. My morning ritual started a little early. Coffee, protien bar, bannana and I loaded up for the short ride to the race. I stopped for gas and made the bigest mistake of the day. I bought one of the those instant energy drinks. I read the label and it said instant energy, long lasting, no crash, no elevated heart rate, ya right remember that thought.
On the way to the race it started raining and continued to rain throghout the drive. After arriving it let up a bit so I unpacked the car and went to find my spot in the transition area. I am glad I packed large garbage bags, they came in handy. At one hour to go they announced that it was going to be a wetsuit legal race. Most of the talk was " Man I forgot mine, I didn't pack mine, I wish I had mine". Well I didn't forget mine so I planned on wearing it. Mistake #2
I grabbed the wet suit goggles and swim cap and headed over for a warm up. On the way I got a mother nature call and went to see her. After, that episode I reached the entrance to the swim they were calling people back in, so I had no warm up. This really didn't bother me because I had 1650 yards to warm up. If I had warmed up I probably would have found out that the water was to warm for the wetsuit and would have opted not to wear it.
Off goes the elites and I'm in wave three, 6 minutes back. I told another guy in my wave that I hoped to pass some of the eiltes. Next group off. 3 more minutes to wait. I placed myself to the inside and the go signal was given. I felt really smooth in the beginning. Stroke, breathing and I was holding strong with the pack. At the first turn I cut it perfect and just prior to the turn out of no where this guy swam straight across me. I have no idea where he was going. Just after the turn I felt extremely warm and began to get dizzy. Immediately I thought it's the wetsuit, I'm way to warm. I slowed came up and took a few breast strokes, I got my bearings back and grabbed the front of my suit and let in some water. Throughout the rest of the swim I could tell that my heart rate was up. Remember mistake #1 That had to be it. I told myself to control my breathing and finish smooth. I was out of the water at 27:08 ave 1:39 per 100
T1 needs work as usual, but once on the bike and a few miles into the ride I got my legs and started hammering. With the exception of the water and all the turns I had a good ride. I did notice watching some of the riders coming at me THERE WAS ALOT OF DRAFTING going on with the elites. On the ride I was watching my heart rate and it averaged 155-163 for the most part. Lately I have been staying at around 158 for the same out put.Back to mistake #1. The last half of the ride was faster I hooked up with a guy on an Orbea( 10 yards back of course) and traded positions a few times. Ride time 1:10:44 ave 21.1 mph
T2 again I need to shed 45 to 50 seconds off. On to the run which I feel is my strong point. I started out just trying to get my legs and I felt good pushing and striding out. I was passing a few people I looked down at my heart rate and it was reading 163. but it felt higher. I felt like I was running in sand instead of watery pavement. I continued to pass and began to have some fun with the volnteers High fives and thanks to all of them. On the out and back to the east I felt a hand on my back and the new prez of the Tri club, Ryan, he passed running strong as ever. I pushed for a few hundred yards behind him, and then let him go. After passing the one to go sign I took off and finished strong with a 6:39 mile. Run time an embarassing 46:07.
All in all it turned out to be a good day for some and a not so good day for others. I learned a valuble lesson about the energy drink and will not Ever have one again. I placed 11th in my age group, 48th overall and I did manage to qualify for the USAT nationals in Portland Oregan.
Some one said after party? yep there was one.
On to the next race
FLORIDA IRONMAN
November 1st
Train hard, train smart
David
The swim set up went on without any major problems. I will brag a little for those who helped. The distance turned out right on the money. It took average time to set up, nice weather and very little wind helps. Nice job guys. Distance dead on...
Back on shore folks began arriving and viewing the swim set up and I enjoyed listening to different conversations of people saying "it looks long", "Theres no way that course is right". One person was standing at the boat ramp when I was loading up the boat and said, "I've got to swim that far, I'm only doing the sprint". Come to find out the guys with her told her that the International was a two looper and the sprint a one loop. They ended up makiing it right after a few minutes.
The night prior to my race I have a ritual of eating good and relaxing. Not this time around, I still had not got the bike ready or race gear or my usual chicken marasala dinner. After rushing around I did manage to eat some roasted chicken ramon soup and a PBJ. Sleeping didn't work either.
I got up around 0330 hours and made coffee. My morning ritual started a little early. Coffee, protien bar, bannana and I loaded up for the short ride to the race. I stopped for gas and made the bigest mistake of the day. I bought one of the those instant energy drinks. I read the label and it said instant energy, long lasting, no crash, no elevated heart rate, ya right remember that thought.
On the way to the race it started raining and continued to rain throghout the drive. After arriving it let up a bit so I unpacked the car and went to find my spot in the transition area. I am glad I packed large garbage bags, they came in handy. At one hour to go they announced that it was going to be a wetsuit legal race. Most of the talk was " Man I forgot mine, I didn't pack mine, I wish I had mine". Well I didn't forget mine so I planned on wearing it. Mistake #2
I grabbed the wet suit goggles and swim cap and headed over for a warm up. On the way I got a mother nature call and went to see her. After, that episode I reached the entrance to the swim they were calling people back in, so I had no warm up. This really didn't bother me because I had 1650 yards to warm up. If I had warmed up I probably would have found out that the water was to warm for the wetsuit and would have opted not to wear it.
Off goes the elites and I'm in wave three, 6 minutes back. I told another guy in my wave that I hoped to pass some of the eiltes. Next group off. 3 more minutes to wait. I placed myself to the inside and the go signal was given. I felt really smooth in the beginning. Stroke, breathing and I was holding strong with the pack. At the first turn I cut it perfect and just prior to the turn out of no where this guy swam straight across me. I have no idea where he was going. Just after the turn I felt extremely warm and began to get dizzy. Immediately I thought it's the wetsuit, I'm way to warm. I slowed came up and took a few breast strokes, I got my bearings back and grabbed the front of my suit and let in some water. Throughout the rest of the swim I could tell that my heart rate was up. Remember mistake #1 That had to be it. I told myself to control my breathing and finish smooth. I was out of the water at 27:08 ave 1:39 per 100
T1 needs work as usual, but once on the bike and a few miles into the ride I got my legs and started hammering. With the exception of the water and all the turns I had a good ride. I did notice watching some of the riders coming at me THERE WAS ALOT OF DRAFTING going on with the elites. On the ride I was watching my heart rate and it averaged 155-163 for the most part. Lately I have been staying at around 158 for the same out put.Back to mistake #1. The last half of the ride was faster I hooked up with a guy on an Orbea( 10 yards back of course) and traded positions a few times. Ride time 1:10:44 ave 21.1 mph
T2 again I need to shed 45 to 50 seconds off. On to the run which I feel is my strong point. I started out just trying to get my legs and I felt good pushing and striding out. I was passing a few people I looked down at my heart rate and it was reading 163. but it felt higher. I felt like I was running in sand instead of watery pavement. I continued to pass and began to have some fun with the volnteers High fives and thanks to all of them. On the out and back to the east I felt a hand on my back and the new prez of the Tri club, Ryan, he passed running strong as ever. I pushed for a few hundred yards behind him, and then let him go. After passing the one to go sign I took off and finished strong with a 6:39 mile. Run time an embarassing 46:07.
All in all it turned out to be a good day for some and a not so good day for others. I learned a valuble lesson about the energy drink and will not Ever have one again. I placed 11th in my age group, 48th overall and I did manage to qualify for the USAT nationals in Portland Oregan.
Some one said after party? yep there was one.
On to the next race
FLORIDA IRONMAN
November 1st
Train hard, train smart
David
Sunday, July 13, 2008
I'm back
I'm back from vacation... It's time to start hammering the Ironman training plan. I put in some good open water swims in the Northwoods and a few good bikes. Running I will be back at it after a short set back. The foot id feeling fine now and I will start putting on the miles again. The weather was great and I did put down some good R and R. Refreshments is one of the R's Its been a while since I did that. I stopped in at one of the local bike shops "Z best bikes" and spoke to the owner John and found out that there aren't any triathlon clubs in the Northwoods. There are several trail riding clubs but I never got hooked up.
The roads are pretty smooth and some what hilly. I found several dead end roads which were not marked but the scenery was good. Woods, wildlife, aroma, log homes mansions get aways. Some folks just have way to much money. I'm thinking about running an add in the paper to see if anyone would adopt a 42 year old triathlete. Back to reality.. The fishing was slow, saw some small muskie, boated one fish all week. The pan fish were few and far between but I really didn't concentrate on any of the lower food chain fish. One day the big one will happen.
The optimal training week has been tweeked up a bit. I felt that the mileage wasn't good enough stay tuned for the finals. I will be doing a three week rotation with the fourth week as an easy week. There are only 16 weeks left until the big day. 112 days, but who's counting.
Train hard, Train smart
David
The roads are pretty smooth and some what hilly. I found several dead end roads which were not marked but the scenery was good. Woods, wildlife, aroma, log homes mansions get aways. Some folks just have way to much money. I'm thinking about running an add in the paper to see if anyone would adopt a 42 year old triathlete. Back to reality.. The fishing was slow, saw some small muskie, boated one fish all week. The pan fish were few and far between but I really didn't concentrate on any of the lower food chain fish. One day the big one will happen.
The optimal training week has been tweeked up a bit. I felt that the mileage wasn't good enough stay tuned for the finals. I will be doing a three week rotation with the fourth week as an easy week. There are only 16 weeks left until the big day. 112 days, but who's counting.
Train hard, Train smart
David
Tuesday, June 24, 2008
Ironman Training 2008
I'm trying to find an Optimal trainng week. This week I will be doing to following work outs to see if it will work. There will be some tweeks but for the most part I will stick to it.
I have also made the switch to an Am / Pm training schedule and have a heart rate monitor.
Monday
AM XC 5 miles rolling hills pace 6:40 HR 148 -152
PM Track 1 mile warm up HR 130
4X400 w/ easy 400 in between HR 168-172
4X200 w/ easy 200 in between HR 168-172
1 mile cool down HR <138>Tuesday
AM Masters swim 2450
PM easy ride 30 miles
warm up 4 miles
TNTT course 11 miles
cool down 4 mles
total 49
Wednesday
AM Easy 8 miles 7:30
PM WOWS (open water swim) 3000
Thursday
Brick 20/5
Friday
Swim3000
Run 5 miles
Saturday
Bike 30
Sunday
Off
I have also made the switch to an Am / Pm training schedule and have a heart rate monitor.
Monday
AM XC 5 miles rolling hills pace 6:40 HR 148 -152
PM Track 1 mile warm up HR 130
4X400 w/ easy 400 in between HR 168-172
4X200 w/ easy 200 in between HR 168-172
1 mile cool down HR <138>Tuesday
AM Masters swim 2450
PM easy ride 30 miles
warm up 4 miles
TNTT course 11 miles
cool down 4 mles
total 49
Wednesday
AM Easy 8 miles 7:30
PM WOWS (open water swim) 3000
Thursday
Brick 20/5
Friday
Swim3000
Run 5 miles
Saturday
Bike 30
Sunday
Off
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