Today I got out for a great ride. 101 miles in total. The week has had its ups and downs. Fantastic race last weekend, good day of training on tuesday with 70 miles and 2 miles swimming. yesterday was a complete waste of a run. wanted to run 8-10 miles, got to 3 and turned around to go home, ended up walking the majority of the way back. i usually have about one or two of those days a year when i think that i should go for a run but my body has other ideas. oh well, it was a nice walk.
today's ride made up for yesterday. 101 miles and I negative split the second 50. its not so much that i went faster the second half, but rather that i had a game plan to go out smart, and leave enough in the tank to get home feeling good. mission accomplished. notes when compared to last year's century ride around the same time - no knee pain, went faster this year. while going faster is nice, i am more excited about how my knees feel right now. last year at the end of the 100 miles every stroke was painful....fast forward to the ironman last year....every pedal stroke after about mile 70 was irritatingly painful. maybe this is a good sign.
i have spent the past hour eating and rehydrating...i love these long work outs. i'll try to run again tomorrow.
Thursday, July 23, 2009
Monday, July 20, 2009
Spirit of Racine
This race was the fourth half Ironman distance I have raced in the past three years and my third time completing Racine. Overall, I thought the race was spectacular, I cut some pretty impressive time off of my prior races, and raced a pretty well balanced race.
Overall: 4:54:11 46/102 in age group, 316/1174 total participants
Swim: 26:55 - 30/102 age, 317 overall
Bike: 2:34:53 21.7 MPH - 48/102 age, 355 overall
Run: 1:47:23 - 49/102 age, 328 overall
I woke up on race morning to mostly cloudy skies, almost no wind, and a temperature in the low to mid 60's. Perfect condiions for some quick times. I put on an extra layer to stay warm, packed up the car and drive from the hotel t the race site. My bike had been checked in the night before so I just had to re-inflate tires and get the rest of my gear set up in transition.
The swim in Racine is a point to point, which means a nice long mile walk along the beach to get to the swim start. Once there I tried to get used to the water and waited for my heat with the rest of the competitors.
I was in the third heat and 6 minutes after the first wave left we got up to the start line to begin the race covering 70.3 miles.
After the siren fired we ran into the water and began the swim.
I will have to admit, although the water was reported to be 64 degrees on race morning those first couple of strokes felt a lot cooler. Really I doubt there was any way that the temp was really 64. I think there was a nice little current pushing us along as well. I stood up from the swim in the shallow water and looked at my watch ~ 25 minutes. I thought 1.2 miles highly unlikely but oh well on to transition.
Change out of wetsuit, into bike shoes, etc and onto the bike.
The ride was pretty uneventful. 56 mikes basically through the county roads surrounding Racine. Most were genearlly smooth, although some bumps here and there. The best part of the bike course is the incredible police presence at every single intersection. It really was quite impressive. The winds stayed at bay for the majority if the race and really only started to pick up in the last 10 miles or so. At that time it was generally a north wind which just helped to push me back. There were a couplebof big packs out there this year. I think I did a pretty good job of riding my own race and not being sucked into the draft fest. 56 miles later and a new PR on the bike I was back to transition. Compared to last year i took off about 2:30 from my overall bike time and my speed increased by 0.4 mph and compared to the Florida half earlier this yesr my speed also increased by 1.2 mph. It is probably due to a couple of key factors. 1. More miles this year. 2. absolutely perfect conditions with minimal wind and perfect racing temps. 3. I hear this rumor that race wheels help people go faster as well.
I was able to get through transition and despite riding faster my legs felt pretty fresh. I start on the run thinking that the lack of heat, mostly cloudy skies and and legs that felt better than expects might turn into a great run.
I ran the first 5 miles at about an 8:05 pace which I thought was spectacular. I slowed every other aid station to hydrate. I felt great making the turn at the half way point if the run.
I looked down at my watch and saw 4:00:00 at the turn around. With this and the first 6.55 miles behind me I started to think that there was going to be a great probability of breaking 5 hours and destroying my best prior half marathon time. I kept running and surprisingly felt much better for the last 6.55 miles than I had expected. My pace slowed a little as I made sure to keep hydrating at the aid stations. I ran through the last aid station with my sights set on the finish line and a sub 5 hour finish. Overall run was 1:47:23 at a pace of 8:12 minute/mile, by far the fastest I have ran that distance. That is just over 7 minutes faster than the year prior and almost 20 minutes faster than my Florida time from this year. While I can clearly thank the cool weather and the cloud cover, I think the biggest factor is the nearly 100 more miles that I have run this year compared to the same point the year before.
I got to the finish line with arms up in the air very excited for improvement on the run as well as the overall race.
I packed everything back up and headed back down to Chicago. It really is fun to go fast, and to go faster than prior years. Thanks to my parents for driving up for dinner the night before despite having some conflicts the day of the race and to Evan for being the support crew and and usual taking fantastic pictures. Now, a day of rest and then the last final assault before the big race.
For more pictures from the race go to:
http://salz.smugmug.com/gallery/8974533_KntpX#596459720_5rHNZ
8 more weeks until Madison. See you there.
Overall: 4:54:11 46/102 in age group, 316/1174 total participants
Swim: 26:55 - 30/102 age, 317 overall
Bike: 2:34:53 21.7 MPH - 48/102 age, 355 overall
Run: 1:47:23 - 49/102 age, 328 overall
I woke up on race morning to mostly cloudy skies, almost no wind, and a temperature in the low to mid 60's. Perfect condiions for some quick times. I put on an extra layer to stay warm, packed up the car and drive from the hotel t the race site. My bike had been checked in the night before so I just had to re-inflate tires and get the rest of my gear set up in transition.
The swim in Racine is a point to point, which means a nice long mile walk along the beach to get to the swim start. Once there I tried to get used to the water and waited for my heat with the rest of the competitors.
I was in the third heat and 6 minutes after the first wave left we got up to the start line to begin the race covering 70.3 miles.
After the siren fired we ran into the water and began the swim.
I will have to admit, although the water was reported to be 64 degrees on race morning those first couple of strokes felt a lot cooler. Really I doubt there was any way that the temp was really 64. I think there was a nice little current pushing us along as well. I stood up from the swim in the shallow water and looked at my watch ~ 25 minutes. I thought 1.2 miles highly unlikely but oh well on to transition.
Change out of wetsuit, into bike shoes, etc and onto the bike.
The ride was pretty uneventful. 56 mikes basically through the county roads surrounding Racine. Most were genearlly smooth, although some bumps here and there. The best part of the bike course is the incredible police presence at every single intersection. It really was quite impressive. The winds stayed at bay for the majority if the race and really only started to pick up in the last 10 miles or so. At that time it was generally a north wind which just helped to push me back. There were a couplebof big packs out there this year. I think I did a pretty good job of riding my own race and not being sucked into the draft fest. 56 miles later and a new PR on the bike I was back to transition. Compared to last year i took off about 2:30 from my overall bike time and my speed increased by 0.4 mph and compared to the Florida half earlier this yesr my speed also increased by 1.2 mph. It is probably due to a couple of key factors. 1. More miles this year. 2. absolutely perfect conditions with minimal wind and perfect racing temps. 3. I hear this rumor that race wheels help people go faster as well.
I was able to get through transition and despite riding faster my legs felt pretty fresh. I start on the run thinking that the lack of heat, mostly cloudy skies and and legs that felt better than expects might turn into a great run.
I ran the first 5 miles at about an 8:05 pace which I thought was spectacular. I slowed every other aid station to hydrate. I felt great making the turn at the half way point if the run.
I looked down at my watch and saw 4:00:00 at the turn around. With this and the first 6.55 miles behind me I started to think that there was going to be a great probability of breaking 5 hours and destroying my best prior half marathon time. I kept running and surprisingly felt much better for the last 6.55 miles than I had expected. My pace slowed a little as I made sure to keep hydrating at the aid stations. I ran through the last aid station with my sights set on the finish line and a sub 5 hour finish. Overall run was 1:47:23 at a pace of 8:12 minute/mile, by far the fastest I have ran that distance. That is just over 7 minutes faster than the year prior and almost 20 minutes faster than my Florida time from this year. While I can clearly thank the cool weather and the cloud cover, I think the biggest factor is the nearly 100 more miles that I have run this year compared to the same point the year before.
I got to the finish line with arms up in the air very excited for improvement on the run as well as the overall race.
I packed everything back up and headed back down to Chicago. It really is fun to go fast, and to go faster than prior years. Thanks to my parents for driving up for dinner the night before despite having some conflicts the day of the race and to Evan for being the support crew and and usual taking fantastic pictures. Now, a day of rest and then the last final assault before the big race.
For more pictures from the race go to:
http://salz.smugmug.com/gallery/8974533_KntpX#596459720_5rHNZ
8 more weeks until Madison. See you there.
Friday, July 17, 2009
all dressed and ready to go
here is the bike with its newest addition. a couple of weeks ago i got myself a brand spanking new pair of race wheels. the aerodynamic profile of the wheels is supposed to help me go faster. 2 weeks ago I raced an olympic distance and it felt as if i was going faster. maybe that is part of the advantage...just thinking that you are going faster.
but i think that there might really be something to these wheels. this morning i cleaned the bike. i wanted to get the chain nice and clean and re-lubricated and in the process took off a nice layer of dirt from the rest of the frame. once everything was nice and clean and put the new wheels on just to make sure they would rotate smootly. and smooth they were. i didn't time, but the bearings have very little resistance compared to my regular training wheels and just kept on spinning, and spinning, and spinning.
this weekend i will have another opportunity to see how these wheels work. i am racing up in Racine, wi at the spirit of racine half ironman. this race, like florida earlier in the year, is flat and fast. it looks like i am starting in the 3rd wave, which is nice because it is early, but it looks like there will be some serious potential for massive groups of people because all of the men under 40 are starting within 9 minutes of each other. my guess is that it is going to be rough to find some clean road for the first 20 miles or so...unless of course these wheels have some built in rocket boosters....
i'm looking forward to this race. its my last big race before wisconsin which follows 8 weeks later. i had a great week of training last week with 1.4 miles of swimming, 243 miles on the bike and 26 miles running for a total time of 19:30. this week has been a little slower, as i have tried to cut down the mileage today, and tomorrow will be an off day in preparation for the race. however, i will get some more miles on sunday with the race. then i hope for one more big week next week before going away for a week when ineveitably the numbers will be down.
well i have been a little derelict in posting updates to this blog. it is really hard work to be on vacation. hopefully an update from the race to come next week with pictures and then some intermittent updates leading up to madison part II.
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