This was the 3rd year I've done this race and every year I enjoy it more and more. The best way I can desribe it is like a triathlon in the woods, except with paved roads. Nice lake with a beach, tons of trees, shade, free food for all (not just for athletes). Great weather conditions too boot.
This year the family and I drove down the morning of the race instead of the day before (3 hour drive) to cut some of the cost of doing a sprint (especially with $4 gas). Got there about 2 hours early and took a nap. Got set up and went back to the truck and slept for another 20min and almost missed the national anthem. Woke up, got the suit on, stretched and headed for the lake.
Swim- I went out way too fast, but what the heck its a sprint so its suppossed to hurt! Came out of the water 14th OA. I had the wife keep count to let me know where I stood. T-1 in/out and was 10thOA coming out of T-1.
Bike- Hammered the bike. When I got to the turn around the leader was only 1 min ahead of me (never been that close before). Heading into T-2 6thOA. Little slip up in T-2 as I was going w/o socks but forgot to bring baby powder so the shoes were a bit sticky getting on. Headed out of T-2 8thOA.
Run- I was a man on a mission! Noticed a small pack about 1/8 mile ahead of me, so I pushed to catch them quickly. Caught them by the 1/2 mile mark and made my move. My pace was relaxed and consistent and never felt like I was pushing too hard.
Results- 5th OA and 1st in AG 35-39. Missed the money grab by 1:30 and 1st by 1:54.
Year over year comparision below. Man I made some big gains all around from previous years. Definitely a good benchmark to start the season. Proof there is hope for us non- fast swimmers, cyclist, runners!
Swim-650
2009- 12:55- 1:59/100
2010- 11:18- 1:44/100
2011- 9:56- 1:31/100
Bike- 13 miles
09- 42:29- 18.4mph
10- 35:06- 22.2mph
11- 33:24- 23.4mph watts-205avg.
Run- 3 miles
09-23:17- 7:46/mile
10-21:57- 7:19/mile
11- 18:50- 6:16/ mile (fastest 5K pace was 6:26/ mile in April)
total time-
09-1:22:05
10-1:10:47
11- 1:04:20
impressive
impressive changes
congratulations on the success from your hard work!!
Excellent. I couldn't ever
Excellent. I couldn't ever imagine being that close to the leader. Great tip on baby powder, usually by the time I am off my bike my feet are dry, that is a neat trick though.
HOT DAMN you're fast and who
HOT DAMN you're fast and who said you were a slow swimmer. That's a solid time.
How the heck did you do that on the run. Incredible. Bravo on the run improvement. That's what catches my eye the most. Teach me your ways oh fast one.
I got to get to Texas to train with all you studs. Geez.
Amphibious Triton wrote: How
[quote=Amphibious Triton]
How the heck did you do that on the run.[/quote]
My coach and I have been pusing the perverbial envelope with 400 repeats (x12) every week for the last 2 months. I'm worn out by the time we are done.
Guess it starting to payoff/ show!
jarhead wrote:11- 33:24-
[quote=jarhead]11- 33:24- 23.4mph watts-205avg.[/quote]
205 watts for ~30 minutes. Seems pretty good. Interesting to look at where that places you on various "power output per kilogram body weight" charts. Can't wait to get a PM.
http://www.saris.com/aboutus/PTS/HowDoYouStackUpWithWorkout.pdf
[url]http://www.americanroadcycling.org/articles/PSL/WiddersHump/WattsSpeed.h...
http://home.trainingpeaks.com/articles/cycling/power-profiling.aspx
jarhead wrote:Amphibious
[quote=jarhead][quote=Amphibious Triton]
How the heck did you do that on the run.[/quote]
My coach and I have been pusing the perverbial envelope with 400 repeats (x12) every week for the last 2 months. I'm worn out by the time we are done.
Guess it starting to payoff/ show!
[/quote]
OK. I'm gonna steal that if you don't mind sharing. What kind of recovery do you take between intervals and what kind of intensity are we talking about. I usually wouldn't ask on 400s but with 12 I'm curious if they're all out on every one.
Great job!!! Just curious,
Great job!!! Just curious, what do you attribute to your steady improvement in your sprint efforts over the last few years?
Just wondering, since I've seen the same jumps at my yearly sprint tri, but I train for Ironman distance.
@ AT... my recovery jogs at
@ AT... my recovery jogs at the 400 intervals were at 400, 2 weeks ago we moved to 200 recovery jogs, which oddly enough made it easier. Intesity wise I do between 1:20-1:25 (5:20-5:40 pace) on each 400, so it is by far no means an all out, but overtime I'm definitely in the hurt locker by the end. When I do the 400's I try to maintain the same form as I would in an actual long run vs. a sprinting form. For me, I think the last part is key.
@VJ... I am in the same boat as you. Training for the IM distance, but do sprints as a benchmark/ training day. I think its a culmination of things (overall fitness, weight, bike endurance, etc.), but the biggest difference I see is in the way I train. My speed work days were always 4x 1 miles w/ recovery jogs. Switching to 400's vs. 1 mile for speed work has helped a lot as I do more reps at faster paces. Then on my long runs I will insert 4-5 1 mile tempo runs with 2min rest. Besides that, I make sure I take the easy days easy and the hard days hard. I think Krazyfranco has this line.
Just curious, but do they
Just curious, but do they actually route the course from Texas in to Oklahoma, Arkansas, and Louisiana? I could go look, but I'd have to leave trifuel.com.
nahhh.... I wish they did
nahhh.... I wish they did that. That would be fun. The whole race is at Lake Putnam Wright (an army corp of egineers project).
On your long runs, what is
On your long runs, what is the goal pace for the tempo (based on HR, 5kpace, 1/2marathon pace, etc?). I've got a similar scenario for my long runs, the last part is tempo, and the time increases as I get closer to race day. So now I'm doing 1:20, with :10@tempo, but my last long run will be 2:40, with :50@tempo. Glad you are seeing great results, keep it going, we might be on a collision course to Kona someday!!!
On my long runs my goal pace
On my long runs my goal pace is 6:50's which is somewhere between 10K and 1/2 marathon pace. I'll be dialing it down closer to 6:30's the close I get to race day (Aug).
Collision course- One can only hope!
Thanks Jarhead. I appreciate
Thanks Jarhead. I appreciate the info.