5K PR - But Now it's Crunch Time!

Had a good week of training post-Escape from Florida Triathlon.

Monday was a good recovery swim. Then a great bike trainer work-out on Tuesday followed by strength training. Then a hard swim and run on Wednesday with bleacher climbs worked in. Rest on Thursday.

Friday was an awesome work-out. 16 miles in 2 hours flat. Ran most of it on hard packed trails near my house in Gateway. Used an Ipod which helped. Normally I just enjoy the sites and sounds of a long run. The Ipod allowed me to stay in ryhthm with many of the songs keeping me in perfect cadence. Two hours and 16 miles was the longest I have ran since the Marine Corps. Marathon at the end of 2007!!!

Needless to say, my expectations were low for the Edison 5K on Saturday night. Great atmosphere, perfect whether. About 1400 runners and 200,000 fans experienced the Edison 5k including my parents who took care of Benjamin as JJ and Melissa ran in the race. The route is on the parade route and the 5K kicks off the parade. Hence the 200,000 fans. Awesome energy. Winner finished in 4:33 mile pace which is blazing!

There currently is a mean stomach virus around these parts and I think I was feeling it on Saturday night. That, plus the heat and the fact that my legs were dead from the 16 miles the day before kept my expectations low. What do I do on a low expectation race? Run a fast first mile and see how I feel. Ran the first mile in 6:14 and felt okay. I knew this was PR pace but probably not sub-20 pace.

Hit mile 2 in 12:50 and knew it would be close. Stomach cramps came to visit in mile 3 and I got passed by at least 5 people which always "hurts" mentally...especially when they look like they are in your age group. Turned at 3 miles in 19:25 and knew I had a remote chance of sub 20 if I sprinted...But I didn't have it...

20:06 - PR. Feels good not to "feel it" and still PR.

Ran back out and then in with JJ and Melissa...an awesome family experience. Had dinner, watched the floats, took some pictures (will post later) and then called it a night. Mel was sick all day yesterday. I just felt tired and not myself.

BUT - In the spirit of this "build week" - I pounded out close to 60 miles in 3 hours flat on the bike. Held it at 20.0 MPH most of the way and then bonked for the last 4 miles. Convinced myself that a 5 mile "cool" in HR 1-2 was okay. Not sure what coach would think but I was done...I have to build up on these long bike rides...I feel terrible at about mile 40...

But I got off the bike and ran sub 8 minute miles for 2.5 miles (20 minutes). Then, enjoyed the rest of the day with JJ - Hyatt Water slide, baseball practice and then church. Counted my blessings for my health, another 5K PR and asked for strength as I am 5 weeks away from the New Orleans half Ironman!

I need an Iron-stomach with this virus!

The Great Escape

My third triathlon will definitely be a memorable one.

Florida's Great Escape Triathlon took place at Lake Louisa State Park in Clermont, FL. GREAT venue. The distances were 1 mile swim in Lake Louisa, 18 mile bike on rolling hills, 5 mile run on sand, packed clay and asphalt.

I love when a trip comes together. I went up with Mel, JJ and Benjamin on Saturday morning and we stayed at the Renaissance Seaworld. We did a whirlwind tour of Seaworld and saw the Shamu Believe show, Dolphin Mystery Show and Pets Ahoy. JJ and Mel rode an awesome log flume and the "Kraken" which is rated as one of the Top 10 roller coasters in the world. This was JJ's maiden voyage on a REAL roller coaster and what an experience. Mel was a trooper to go on it and hasn't been the same since. There was one too many corkscrew turns for her liking. She still feels "hung over." I of course would never set foot on a roller coaster of any kind...and definitely not the day before a triathlon.

That night we were settling down and JJ was relaxing in bed next to me. I was kinda into myself...feeling anxious about the race. I could go to sleep and make this a normal night or I could try to make it extra memorable. I decided to "ask" if JJ wanted to go down to the pool and Spa...He lit up. Absolutely!

We went down and he managed to go from the cold pool to the hot hot tub about 6 or 7 times...You know - that amazing feeling of extreme cold and extreme heat...he loved it. Several Father son conversations and 5 video games later and at about Midnight we hit the sack...

No alarm clock needed. I was tossing and turning at 5 AM. "Can I finish this distance?" ... "How will I do on my new Crono?" ... "Can I come in the top 10 in my age group?" ... "Could I possibly bonk?" I decided to encourage Mel, JJ and Benjamin to take a cab out to Clermont ($80 trip)...I spared them all the waiting and transition set-up and pre-race hoopla...They happily obliged.

At the USAT registration desk, I met Joanna Zieger. Not the most pleasant person as she argued with the volunteers about her registration fee. But hey, she IS the reigning 70.3 world champion. She also rides MY Guru Crono which was a thrill to see...I then saw no less than 4 Olympians warming up on their bike...I knew I was in for a crazy experience.

The Swim venue looked awesome. Buoys every 100 meters or so and very clearly marked. It was very shallow which made things difficult in the beginning and end of the swim. But all in all, I had a great mile swim in 25:50. I will say that I was shaky getting out of the water and running to transition...some oxygen debt and vertigo but that always seems to happen.

Uneventful transition 1 other than seeing that there were still a LOT of bikes on the racks. Good sign. I get on the bike and haul ass for 2 miles expecting to be passed...Held steady at 22 MPH...Felt strong on the bike. Saw Mel, JJ and Benjamin in their cab, entering the park at about Mile 10. That was pretty funny...a bunch of Pro triathletes whizzing by and cursing at a Yellow Cab in a state park...how committed is my wife? How awesome is that?

Saw Coach Angie on several loops...knew that she was coming for me. But I held her off...surprisingly so. I never felt fatigued. I was psyched with my 22 avg MPH for the whole 18 miles. Passed a couple other team-mates which was unexpected.

T2 was uneventful other than NOT seeing many bikes on the rack. Good sign. Hit the run and told myself that I would stay sub-8 minute miles. Felt strong. I changed my perspective when I got passed by an elite woman in a bathing suit with a major wedgie and re-committed to sub-7:30s...After I caught my breath, I quickly committed to sub 7:10s...I was amazed by how strong I felt on the run...even though the first mile or so was through soft sand.

I definitely went 6:45 or so for the last mile and finished in a strong 1:54:28. I held 7:06 pace for the run. I finished 6th in my age group. Best part is that I did not brick on the bike. I was 7th in my age group for the bike and was very close to 6th. I know this is a function of training...but also the strength of my new Guru. It just cuts through the wind, allows me to be in aero longer and just flies down-hill. I also had a bit more energy and adrenaline in this race.

It was awesome to see the elite/pro field...Shoemaker, Long, McClarty and Zieger. Great to get a taste of pro triathlon racing. Shoemaker ran 4:53 miles off the bike. Zieger swam a mile in 19:18????? Just blazing.

Even though I got smoked, I felt like I belonged. I feel as though the Olympic Distance is a great distance for me. Just enough on the swim to get me into anaerobic...just enough miles on the bike to get to lactic acid build-up but not spent and a reasonable distance run that blends speed with some endurance.

I feel ready for New Orleans 70.3. Not ready right now. But "6 weeks from now ready." I do not feel as intimidated and I don't feel that sense of anxiety that I could bonk and not finish the race...

Lovin' this training. Loving this sport! definitely hooked.

Priorities and Pain!

Last week was a very tough week of training. It was a "build" week. Coming off the previous weekend of 50 miles on the bike and 15 miles of running, I was tired. Monday - Thursday was great. 2600m swim on Monday. Strong Trainer session and Strength on Tuesday. Swim / Run on Wednesday...Day off on Thursday.

My boys from LA - Sam and Robb - came in on Friday and I know my weekend training would suffer. I fit in a 30 minute ride on Friday. Friday night was drinks and partying. Saturday morning was very rough. I was down in Bonita Springs at the Condo and when I woke up...with cobwebs...it was 46 degrees out. I had my bike but summer cycling clothes...

I limped down to my car, hopped on my bike and headed North to Fort Myers beach. My hands literally froze in the aero-bars and my feet felt like bricks. At about 12 miles I warmed up a bit. At 20 miles, I felt pretty good...at 30 miles the guilt hit that I had left my buds hanging. So - I ended the ride at 34 miles which was close to 2 hours (windy conditions)...I did a 25 minute transition run which felt great.

Coach Angie was bummed as I was supposed to go 2.5 - 3 hours and 50 miles. This was a build weekend. I definitely screwed up but I have to try not to beat myself up. Saturday night was the AFCAAM benefit. More drinking and partying. Went to bed at 2 AM and had to get up at 5 AM to get the boys to the airport. It was at 7 AM that I started rehearsing my speech to the 11 AM and 5 PM masses at Blessed Pope John...More stress.

I got through the speech. I did okay. Nice comments from many of the parishioners and Father Bob himself. But I was exhausted.

So, the only think left to do on Sunday when I got home was go on a 12 mile run. I did in ~90 minutes and felt great...that same great feeling you get when you study all night for a test, do well and then just crash in bed.

This week is another big week as I get ready for Lake Louisa Escape from Florida. I did an awesome 2000m ladder on Monday. I did a great trainer session this morning and then strength training. Swim / Run tomorrow and then easy spins / runs going in to the race on Sunday.

Fired up to spend Valentines with the Family in Orlando...Seaworld!!! Then race on Sunday and then visit Mel's grandma after the race! So grateful that I can mix the family time with the race time and that Mel is so supportive.

Oh yeah...got my cool Lime Green Giro Ultimus helmet...My theory is that a lime green helmet will easily be seen in transition...We shall see. God knows I need help with Transitions!

Humbled but Hopeful

I had high hopes on Saturday morning. My first ride with my new Guru Crono alongside Team Geared Up - Angie, Greg, Justin and Kath. They are all experienced triathletes who regularly "dropped" me in road training runs when I was on my Scott Road Bike. I figured this time would be different with the "Black Beauty" cutting through the wind.

Not so fast!

Saturday morning. 38 degrees @ 7:30 AM. With 3 layers, gloves and leg warms, I set out with the group. First 10 miles felt fine. Held 19.5 mph. At about 18 miles, the group said, "see ya"...By mile 30, I was squinting to see them in front of me...By mile 40, they were gone...

As fate would have it, I forgot my running shoes so a return to the car and quick transition was impossible. So, with frozen feet and wounded ego, I decided to go another 10 miles home to change into my running shoes. 50 Miles on the dot.

I did a 3.1 mile transition run in 23 minutes. Felt good on the run but legs were toast yesterday.

Woke up early this morning. Saw the sunset. Ran for 80 minutes today - 6 passes over the Fort Myers Bridge and then a beautiful run on the FM beach...All told - about 10 miles. I was tempted to do an Open Water Swim but it was way too cold. So I bagged it, came home and ate like a pig.

I was a bit down yesterday. While it was cool to complete 50 miles, I can't stand to be THAT behind on the bike. My sense was that I probably would have been behind by about 5-6 minutes in a 56 mile race. I can probably make that up on the run. But for some reason, I felt like I was gonna be better / faster on the Guru...Maybe it was the wind and the cold...

Maybe I just need to manage my expectations and remember that this was my second 50 mile bike...ever...and I am biking with a 10-time Ironman...

Maybe I should lose the ego and simply enjoy the ride!