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.
Monday, June 22, 2009
a picture perfect day for a ride
the hardest part about the chicago weather this year, apart from being demoralizing, has been the lack of good days to train when i am not working. that all changed today. low and behold, i come home from a weekend of working overnights and all of a sudden it is summer. not just any old summer, but high 80's with massive humidity. ahhh, the chicago summer that i have missed...
anyway, came home from work this morning and got a quick 4 hour nap. then packed the nutrition onto the bike and off to the lakefront path for a 60 mile ride. i couldn't quite decide if it was going to be a run or a ride today, but when i woke up the rain had stopped, the sun was shining and it was absolutely beautiful outside. the winds were calm and it was wonderful to feel the sun and the warmth again. i can do this, another couple months training in weather like this will be completely tolerable. 3:13 for the 60 miles. sweet. i might have been a little faster but the last 5 or so miles i was starting to feel the heat, i thought i had planned my liquids well, but my guess is that it was just a little hotter out there than i am used to for training.
in other good news the pool is open for swimming. by pool i mean lake michigan. and by open i mean the water is conducive to swimming. the lake officially opened several weeks ago but it looked just too damn cold. first i knew it was cold by watching the weather sites, but more importantly i saw people getting out of the water. there is nothing better to tell you that the water is cold that watching 2 guys wearing sleeveless wetsuits get out of the water with very red/purple arms...and it wasn't sunburn. anyway, the water was perfect yesterday, minimal waves, hardly any current to fight. a trip out to the bouy plus another 400m for 2000 meters made for a nice evening swim before going to work.
my running is really feeling good right now. i am consistently running faster and feeling good. the next objectives are not only to continue to increase the mileage but also to increase the frequency. slowly of course.
this upcoming weekend is the second race of the year - the bigfoot triathlon in lake geneva wisconsin. 6 days out the weather looks good, i'll keep my fingers crossed that it will hold true.
this week marks the last week of residency. 5 more shifts to go.
july will be a big training month, lots of miles, lots of hours, lots of improvement to be had.
oh yea, i got new race wheels. i opted for the flashpoint 60 front, 80 rear. they look pretty sweet. mounted the tires tonight. hopefully will take them out for a quick spin later in the week just to get a feel for the wheels before racing on them next weekend. pictures eventually.
welcome back summer!
anyway, came home from work this morning and got a quick 4 hour nap. then packed the nutrition onto the bike and off to the lakefront path for a 60 mile ride. i couldn't quite decide if it was going to be a run or a ride today, but when i woke up the rain had stopped, the sun was shining and it was absolutely beautiful outside. the winds were calm and it was wonderful to feel the sun and the warmth again. i can do this, another couple months training in weather like this will be completely tolerable. 3:13 for the 60 miles. sweet. i might have been a little faster but the last 5 or so miles i was starting to feel the heat, i thought i had planned my liquids well, but my guess is that it was just a little hotter out there than i am used to for training.
in other good news the pool is open for swimming. by pool i mean lake michigan. and by open i mean the water is conducive to swimming. the lake officially opened several weeks ago but it looked just too damn cold. first i knew it was cold by watching the weather sites, but more importantly i saw people getting out of the water. there is nothing better to tell you that the water is cold that watching 2 guys wearing sleeveless wetsuits get out of the water with very red/purple arms...and it wasn't sunburn. anyway, the water was perfect yesterday, minimal waves, hardly any current to fight. a trip out to the bouy plus another 400m for 2000 meters made for a nice evening swim before going to work.
my running is really feeling good right now. i am consistently running faster and feeling good. the next objectives are not only to continue to increase the mileage but also to increase the frequency. slowly of course.
this upcoming weekend is the second race of the year - the bigfoot triathlon in lake geneva wisconsin. 6 days out the weather looks good, i'll keep my fingers crossed that it will hold true.
this week marks the last week of residency. 5 more shifts to go.
july will be a big training month, lots of miles, lots of hours, lots of improvement to be had.
oh yea, i got new race wheels. i opted for the flashpoint 60 front, 80 rear. they look pretty sweet. mounted the tires tonight. hopefully will take them out for a quick spin later in the week just to get a feel for the wheels before racing on them next weekend. pictures eventually.
welcome back summer!
Tuesday, June 9, 2009
really????
the weather this summer has been sub-optimal. rained yesterday, wasn't supposed to rain today, just be cloudy and overcast but instead i was greeted with a nice wet sheen over everything when i woke-up and it is still misting. throw yet another wrench in the training plan. looks like it is swim this morning and if i get lucky and have time and the weather is any better i'll ride later.
the upside is that i am running more. in the last 3 days i ran 23 miles. might have overdone it a a little but suprisingly my legs feel alright today. maybe giving them a little rest and delaying the ride until this afternoon is a good thing.
last week i managed to make it up to madison to ride the course again. i rode the loop. the 1st 2/3rds were tolerable. the last portion i started to get hungy, tired, and just wanted to get off of my bike. my legs felt fine, i think i was just run down. unfortunately it is not too easy to just "turn around" on that course and go home. overall i felt pretty good, better than i thought i would. not a couple more months of training and i will feel even better.
graduation is tomorrow night. i am hoping to keep up my tradition of going on a long bike ride the day of graduation. but oh wait, what is the forecast for tomorrow? yup you guessed it. rain.
yea, its still raining, even delaying just a little by trying to write this didn't really seem to help. oh well. maybe later. i guess i'll do a nice rainy day activity and try to sort through some of my pictures from my last trip.
the upside is that i am running more. in the last 3 days i ran 23 miles. might have overdone it a a little but suprisingly my legs feel alright today. maybe giving them a little rest and delaying the ride until this afternoon is a good thing.
last week i managed to make it up to madison to ride the course again. i rode the loop. the 1st 2/3rds were tolerable. the last portion i started to get hungy, tired, and just wanted to get off of my bike. my legs felt fine, i think i was just run down. unfortunately it is not too easy to just "turn around" on that course and go home. overall i felt pretty good, better than i thought i would. not a couple more months of training and i will feel even better.
graduation is tomorrow night. i am hoping to keep up my tradition of going on a long bike ride the day of graduation. but oh wait, what is the forecast for tomorrow? yup you guessed it. rain.
yea, its still raining, even delaying just a little by trying to write this didn't really seem to help. oh well. maybe later. i guess i'll do a nice rainy day activity and try to sort through some of my pictures from my last trip.
Monday, May 18, 2009
Florida 70.3 Race Report
I just got back from a fantastic weekend of racing the Florida 70.3 in Orlando, Florida. The weather gave us a slight break…at least from the originally predicted temps and the time spent down there was fantastic.
My weekend started on Thursday with a warm-up/training day with my uncle in Atlanta. We went on a gentle 31 mile bike ride so I could dial in my fit and get used to his extra bike. After that was an easy 4 mile run and walk through a trail in the woods. Finally a quick 600 meter swim in a lake. The day was just enough to loosen me up and get me used to upcoming weekend of racing.
Thursday night we had a great home cooked meal thanks to my aunt and uncle. We packed the car including the bikes and got a good night of sleep in preparation for the drive the day ahead.
Thursday morning we got an early start and headed off to the airport to drop off my aunt. We then continued our journey down I-75 from Atlanta through the southern portion of Georgia.
We stopped for a quick picnic lunch once into Florida and then finished the drive down to Orlando. While the drive did take around 7 and a half hours it really didn’t feel that long because we are able to divide the driving duties.
Upon arrival to Disney we went straight to athlete check in to start the weekend process. The transition area was being set up and was still quite empty without any of the bikes dropped off yet.
We spent the next 24 hours as kids in Disney World. Our first journey took us around Disney via the monorail to see all of the different sites and parks from the outside. A side trip over and around epcot completed the monorail journey. After a good sushi dinner it was back to the hotel for another good night of sleep.
The next morning we woke up early to go to Universal for some roller coasters and other adventures. We got there just before the park opened and we were able to ride 3 roller coasters and one water ride within the first hour of being at the park, without having to wait in a single line. We then transitioned from Islands of Adventure to Universal Studios for more roller coasters and other rides. While it might have not been the most “classic” of activities to do the day before a race it was surely worth it. After all, I had never before been to Disney and it sure made sense to go on some adventures while I was there. After the day at Universal we settled down for a Pasta dinner with one of my friends from Chicago who just happened to be in town for the weekend.
The next morning we awoke at 4:00 AM, got dressed, checked out of the hotel and drove off to the Magical Kingdom. Upon arriving the parking lot was filling up quickly and the line for people to get on the busses was growing, but moving quickly.
I arrived at transition and got everything set up in the dark for the race day ahead. I found a hidden set of bathrooms and strolled right up without having to wait in line. (note, it is these little things on a race morning that really make a world of difference). Mike and I wished each other luck and we headed down to the swim start. The sun started to rise and provided a glimpse at a generally clear sky with just a faint breeze, seemed like it was going to be a perfect day for racing.
My start time was 68 minutes after the first heat of professionals started. Mike was in the 4th heat…I was in the 20th.
The Swim: 1.2 miles 41:52, 115/295 in age group.
The race started off great. This was the first open water swim I have ever done without a wetsuit. It didn’t really feel all that different from the pool training that I have been doing all winter, but I really could feel a difference compared to the other wetsuit races that I have done prior. I kept trying to find a pair of feet to sit on, but more the majority of the race seemed instead just find a lot of open water. It got clustered around the turns as it usually does. Nothing too exciting. I caught up to some of the heats in front of me and tried my best to just get around them. The swim was just a little slower than my prior 1.2 mile open water swim (when measured correctly), but then again this race was 8 weeks earlier with no open water swimming done yet this year.
T1: 5:05
I then got out of the water and felt as if I was doing the Chicago triathlon again. A nice looooooong run from the water to transition. I got all of my bike stuff ready and headed out on the bike
The Bike: 56 miles 2:43:50, 20.51 MPH, 108/295
As Lance Armstrong has so eloquently stated, “It is not about the bike”. Well don’t get me wrong, the bike segment is a really important part of the day. I spend just about half of my day on the bike, and blowing up on the bike and overshooting on the bike can really screw up the rest of the race. It is a challenge to stay within a good zone while racing at the same time.
Preparing for this race was rather challenging. The weather in Chicago had not been too cooperative so getting outside with nice warm weather was a bit challenging. Luckily, I had spent a good amount of time on the trainer this winter and I had at least gotten some miles under my belt. This race added a new dimension as well, I was using my Uncle’s Tri-bike. Now, there is nothing wrong with this bike, in fact it clearly works well as it took him to Kona.
The nice thing about the course in Florida is that it is flat and fast. The downside…it is flat. I started off the ride feeling very comfortable with my pace. Luckily the roads were relatively open, there weren’t as many people at first to get around as I had been expecting. Sure, there were people to pass, but there weren’t huge trains of bicycles to fight with for space on the road. I spent a good portion of the day passing people, primarily people in earlier waves, but passing nonetheless. I got a kick out of flying by someone riding with a disc. My nutrition plan worked out well, the aid stations were well stocked and I got water and Gatorade and I felt as if I fueled just right. Coming back to Disney it had started to warm up and the wind was starting to pick up right in our faces. The intersections were very well patrolled with officers. I got back to the end of the bike course feeling well hydrated, not too burned and ready for a run.
T2 : 3:10
The Run 13.1 Miles 2:07:56, 9:45 min miles, 90/295
I have to admit, this was the one part of the race that worried me the most. While I have run many more miles this year compared to last year at the same time, and have been running faster, all of those miles have been in temperatures and humidity much less than predicted for the race. Also given the weather and work schedule hadn’t gotten too many bricks under my belt (… only 2) I started off the run feeling pretty good, my legs actually felt fresh. I ran the first mile in 8:15, pulled back on the speed a little bit and kept running the first loop. I started to get a little warm on the second loop, was putting ice cubes in my hat and pouring water on top to act as a personal air-conditioner. Worked for a while until my shoes got too wet…
Mile 11 was the toughest. Long, straight, seemingly endless, blazing hot sun, no coverage from the trees, seemingly forever to the finish line. I took a little time to rest, and walked a little, trying to regain whatever energy I could muster. The last mile was in site and I tried to run as best as I could into the finish line, down the chute, arms up in the air, finishing the race.
Overall 5:41:53 91/295 Overall in Age Group
Final Thoughts:
I was very happy with my time. This is one of the first races that I can remember that I have been able to really gain ground on the run. I was very please with the swim and the bike, but I really don't think there has been a race that my run has clearly been the strong point of the three. Looks like the training is paying off and hopefully this will be an indicator of more great things to happen this year.
It was great to spend the weekend racing and going on adventures with my Uncle, it was wonderful to see him take second in his age group.
Saturday, May 16, 2009
Quick update from florida-
made the trip down safely to orlando yesterday, nice long car ride with a picnic lunch in the middle of the ride. didn't seem to take nearly as long as it actually did.
wandered around universal this morning, rode some great roller coasters, saw some fun 3d shows, simulator experiences, etc.
now getting ready to drop of the bike, have dinner and go to sleep
Florida 70.3 tomorrow - the finish line awaits
made the trip down safely to orlando yesterday, nice long car ride with a picnic lunch in the middle of the ride. didn't seem to take nearly as long as it actually did.
wandered around universal this morning, rode some great roller coasters, saw some fun 3d shows, simulator experiences, etc.
now getting ready to drop of the bike, have dinner and go to sleep
Florida 70.3 tomorrow - the finish line awaits
Friday, May 8, 2009
first look at weather
the first prediction for the weather is now available for orlando next sunday
high 90
partly cloudy - fantastic
chance of rain 10%
a little warm
high 90
partly cloudy - fantastic
chance of rain 10%
a little warm
Thursday, May 7, 2009
motivation
when the training gets tough, work is bad, motivation runs thin, the weather turns south, or the doubts start to creep into my mind... there is always this, and then i just can't wait to get back to the starting line. i can still feel the calm of the water, see the sun rising over the lake, and hear the quiet anticipation of the day ahead
thanks to the original poster for putting this up.
thanks to the original poster for putting this up.
Tuesday, May 5, 2009
training season
signs that the true training has begun
-taking 3 showers in one day
-planning doubles
-seeing real human beings out on the lakefront, and lots of them
-the sun stays out later and is still light when i get home from training
-washing work-out clothes more frequently despite having a pretty large arsenal
-going faster
-greater endurance
-eating more food
that is all for now
-taking 3 showers in one day
-planning doubles
-seeing real human beings out on the lakefront, and lots of them
-the sun stays out later and is still light when i get home from training
-washing work-out clothes more frequently despite having a pretty large arsenal
-going faster
-greater endurance
-eating more food
that is all for now
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