Tuesday, August 19, 2008

Chicago Tri Prep

Luckily I recovered quickly from the half. Didn't get any bad soreness and after 2 easy days I was back into the training Wednesday. Got in a good crit ride/run and 20k of swimming last week.
Finished it off with a workout at Highline on Sunday. 11 mile run with 4x1mile w 2min breaks with Josh. Ran 4:59, 5:20, 5:20, 4:59. The 5:20's were for the long mile, they probably all averaged out to 5:05 or so. Felt very good and it was a perfect day to run hard.
Tonight we swam a hard set of 200, 100, 200, 100 then 8x50y. Swam 2:20's for the 2's and 1:09's for the 1's. Solid workout so I'm feeling ready for the Chicago Triathlon this weekend. The race starts at 11am so it better not be a roasting day.

Friday, August 15, 2008

5430 Long Course Triathlon

I wasn't planning on racing any half ironmans this year but then I had a 5 week gap in races, and 5430 Long Course was only 40 minutes away....so I decided to give it a go.
I haven't been doing the long runs and rides that I'd need to go into a half 100% but when are you 100%? I've been in very good race shape so figured that wold carry me through.
I flew from Jersey the day before but felt fine and the travel didn't take anything out of me. The 5430 Sports races are always roasting but miraculously the temp was only supposed to hit the low 80's.
Race morning was good and it was actually easy to get up at 4:00am since I was on East Coast time. I had a bagel with PB and a banana on top and I was good to go.
I swam extremely lazily, not sure why, just didn't get after it. Match that with what seemed a long swim and I was out in 31min. I swam 28min at Clearwater World Champs last year while being in way worse swim shape so either that was short or this was lengthy.
Onto the two wheeled machine. I had tucked my spare tubular into my seat bag and it was fine like that for my hour ride the day before but now 5 min in I see my shadow and the tire is flopping around! I pulled it out and tucked it into the chest area of my jersey. Got more into the bike and my legs felt ok but not great. I hunkered down and kept the rpms high at 100 where I like them and worked away. Passed a few guys and towards the end of the 1st loop and I ended up around Lars Finanger, Kirk Nelson, and another guy. We were all going about the same pace so were able to work off each other well. I'd feel good and try to take off then one of them would feel good and I'd just try to keep ahold of them. Once we got halfway into the 2nd loop they got some time on me then I was working alone. I had split 1:05 for the 1st loop, solid but not great. I knew holding down that pace would be some work. I just kept working away and came in off the bike in 2:10 for a 25.8mph avg. For once I didn't get the horrible cramped and overworked feeling I usually get in a half at the 40 mile mark. I was able to stay steady and was actually able to stay pretty close to Lars and Kirk which was good. I had 3 gels and 1 Sport Beans on the bike along with 1 bottle of Perpetuum and 2 bottles of Gatorade.
Onto the run and...my legs felt great! I wanted to run right around 6:00 pace but 5:50's felt like a breeze. I wasn't even pushing it and considered going faster but my smarter half told me to just hold it and work the 2nd half of the run. I split 5:50, 5:46, 5:48, 5:38, 6:02, 5:50. It felt too easy then all of the sudden 6:32. Cripes! From there my work was cut out for me. I had to work and keep focus to run 6:02, 6:17, 6:17, 6:22. I had 2 gels on the run, maybe more would have helped. With a mile to go I knew my PB of 4:03 was within reach so I went for it. I had been feeling like a leg cramp could strike at any second so I was running a bit scared at this point. I was getting little tremors like a full out cramp was about to erupt. When I picked it up this got worse but I managed a 5:40 then 0:55 for the final little bit. 4:02:07 final time, good for 9th.
All in all I'm happy with this race. It would have been nice to catch a great day like at the Peak and potentially get into the top 5 but I was able to work hard while not feeling great and still pull out a result I'm proud of.
Full Results Here
Inside Triathlon Recap Here
Slowtwitch Recap Here

Thursday, August 7, 2008

Jersey Training, Doping, and Action Park



Somehow the weather out here in Jersey has been awesome this week making for some good training. Recovered Monday with a 4500y swim and short run. Tuesday was a 2:30 ride along the shore and an ocean swim. There were loads of jellyfish but they didn't sting, still weird to constantly bump into them. Yesterday 1:30 bike then an 11 mile run in the afternoon. Met Scott from the duathlon and we ran at Manasquan Reservoir, a nice 5 mile dirt loop with marked miles. Ran the 1st lap normal then for the 2nd ran 4 miles at 6:00 pace and a 5:30 to finish it off before a short cooldown. I was drenched in sweat, not used to that. Today so far I swam 3600m, finishing it off with 3 all out 100's on 4min at 1:09, 1:10, 1:10. Solid.
There's an excellent article in the Washington Post today about doping among amateurs. What I like about it is it treats OTC performance enhancers as what they are - performance enhancing drugs. Sudafed, inhalers (although those need a prescription of course) for those that don't need such things. And my favorite peev, caffeine. This is the first article that I've seen that challenges the common use of low dosage caffeine in endurance sports. It's beyond me why all the big gel makers make gels with caffeine. Do people take these gels when they roll out of bed in the morning? Can I buy a gel with r-EPO in low dosage? I just don't get why it's so commonly accepted to take caffeine during a race when everyone is so supposedly anti-doping.
On a lighter side. Amy's brother Tim has oft recounted tales of the now defunct amusement park Action Park. He's regaled us descriptions of their dangerous rides like the one where there's a giant fan that blows a rider up into the air (Tim went up into the air then off to the side a bit, causing him to come crashing down and injuring his back). So this week I did a little research and found a lengthy Wiki article on Action Park
Some of the descriptions in the article are hilarious. This sounds like the amusement park that I dream of. I always wish you could mix rides with rider skill, kind of like a mash up between skiing and a roller coaster. Give the rider some control and things would be way more fun. I guess this is what Action Park sought to do, "They gave patrons more control over their experience than they would have at most other amusement parks' rides, but for the same reason were considerably riskier." They had an alpine slide which is a favorite of mine where you go down a concrete quarter pipe down a mountain on a sledlike contraction. There's always a real danger that you'll go into a turn with too much speed a pop off the track like my friend Dan Shea did once, causing nasty cuts/burns.
Action Park also had diving cliffs, with cliffs of 23 and 18ft. Awesome. The Aqua Scoot also sounds impressive, a brilliant mix of a waterslide and alpine slide where you go down a track of rollers like the kind used in warehouses. At the bottom of the rollers your roll on into water where you skim along the surface. "The patrons' inability to follow these directions resulted in numerous severe head lacerations weekly. There were also some rare occurrences where a patron's hair became entangled in the rollers when their head made contact with the rollers. If the rider found themselves fortunate enough to make it down the descent unharmed, they were not out of harm's way yet. If the plastic sled the rider was on was facing any direction off center, the sled would, instead of skipping, fling the rider off upon impact into the water. Or the sled would veer sharply to the right or the left upon impact with the water. At times, this led to the patron on the veering sled colliding with other patrons whose ride had finished and were in the process of walking their sleds out of the water."
And best of all. "The one ride that has come to symbolize Action Park and its extreme thrill-seeking was, paradoxically, almost never used.
In the mid-1980s GAR built an enclosed water slide, not unusual for that time, and indeed the park already had several. But for this one they decided to build, at the end, a complete vertical loop of the kind more commonly associated with roller coasters.[15] Employees have reported they were offered hundred-dollar bills to test it. "It didn't buy enough booze to drown out the memory", said Fergus.[11]
It was opened for one month in summer 1985 before it was closed at the order of the state's Advisory Board on Carnival Amusement Ride Safety, a highly unusual move at the time.[13] One worker told a local newspaper that "there were too many bloody noses and back injuries" from riders, and it was widely rumored, and reported in Weird NJ, that some of the test dummies sent down before it was opened had been dismembered.[13] A rider also reportedly got stuck at the top of the loop due to insufficient water pressure, and a hatch had to be built there to allow for future extrications.[13]"
I like the riskiness factor involved in these rides. I like that you kind of have to decide for yourself whether you think you're up to the task of taking on the ride, you can't just assume that you plop yourself into it and be alright. "Ride designers may have had insufficient training in physics or engineering. "They seemed to build rides," one attendee recalls, "not knowing how they would work, and [then let] people on them."" The old staffs views seem in harmony with mine. "The staff's indifference to many of the park's own rules led to a similarly lawless culture among riders, who generally liked the high level of control they had over their experience and felt that any accidents were the fault of the victims."
Wow, what a place. If only I could time travel I would most certainly go to Action Park circa 1985.

Wednesday, August 6, 2008

Lighter Than Air Duathlon Win


Photo courtesy of Brian Shea of Personal Best Nutrition


Last weeks training went well. I got back to CO and our team rode 3x Lookout Mtn on Wednesday. It was roasting hot which made it extra tough. I rode 21:30, 21:00, 21:30 which I was happy with, no smoking trips up but all very solid, especially considering the heat. The next day I had the Boulder Stroke and Stride on the schedule. Matt and Tate pulled a quick one on me when they showed up with wetsuits. They we're giving me crap a month ago when I showed with a wetsuit and now that the water is warmer they show with wetsuits! Usually we're all battling on the swim so I didn't have them to hang around but I swam strong and then followed it up with a good 16:40 5k run. Good nuff.
We had a crit ride on the schedule the next day, Friday, and I started that but my legs were absolutely toasted at this point. After a lap it was apparent that I'd be best off taking the ride easy so I let the boys ride away and rode easy the rest of the ride. Somehow Josh is impervious to hard training but I can only take so much before I need to shut it down for a day to recover.
I woke up insanely early on Saturday to get to the airport for a 6:15 flight with Amy to the big NJ. Arrived smoothly and took it easy, just put the bike together then did a short ride/run to loosen up for the next days duathlon.
The weather was awesome the day of the DU so I was excited to stretch out the legs and race. Plus there was $400 on the line for extra motivation. I felt surprisingly good on the 1st run, I say surprisingly since my body had felt terrible the day before from the early wake up and flying. The only trouble was that there was a smooth striding guy next to me even though I was running right around 5 flat pace. We chatted a bit and it was apparent that this pace wasn't pushing him very much. Turned out to be Scott Defilippis a former Tennessee runner with a 1:05 half PR and who's now a solid triathlete. Hit 2 miles and the pace was fast but didn't feel exceptionally hard. Scott pushed it a tough and I let him get a 5 second gap on me, I didn't want to push it too hard that early on. Into T1 at 15:18 for the first 3 mile run.
T1 was smooth and I got out a few seconds before Scott. I let the legs get going for the first minute of the bike as I like to do then got into gear and started rolling. I hadn't brought my races wheels so I was hoping these trainers would move! Good thing my legs felt great on the bike and I was able to get into a good rythme and hold just under 27mph even with some decent wind. I was looking back to see where Scott was but he was dropping back. The bike was an awesome course. The whole race takes place on the Lakehurst Naval Air Station (it's not on the water though) so the course is on the sweet tree lined traffic free back roads of the base and even onto the runways for some sections.
I got off the bike (26.4mph average, fastest split) and headed out on the final 2 mile run. Race strong and finished up with a 10:30 split and the win. Nice to get my first win in about 2 years.
Lighter Air Duathlon Results