2015 Trinity 5000 Summer Series Week 9

7.30.15

Take 6. 

I've raced in this series most of the 9 weeks that it has taken place.  I missed week 1, as it was not yet in my radar, and, weeks 5 and 6 due to travel.   I've gotten progressively faster, and the past 2 weeks, I've taken 2nd place in my AG. Not bad for one of the "slow guys". 

The plan for today was for me to get the kids from camp / school, and take them to the race, as Griffin wanted to run the 1k.  This would also allow for Lindsi to go to yoga at 5:45.  As long as she arrived at the race site by 7:25, Griffin could run and I could be at the starting line on time.  

I felt somewhat fatigued towards the end of the day.  I suspect that the week of workouts coupled with my recent insomnia has led to that.  

I picked up the boys early and we headed to chipotle for dinner. With more than 2 hours before the race, I figured I was in good shape to eat a full meal.  I got my "regular"...veggie bowl.  

We left the house about 6:40. We got to the race site with plenty of time to spare.  Griffin was eager to run his race, and lined up at the start line 15 minutes before his start time. 

He did great in his race, as always. 

I was beginning to get a bit anxious, as 7:25 was nearing, and I had not seen Lindsi yet.  She arrived right on time, I handed the boys off, and headed towards the starting line.  I had not stretched as much as normal, and, dinner was making me feel a bit heavy.  I figured I'd keep the expectations low for tonight.  Additionally, today was scheduled to be the hottest day of the year, with a high of 103. However, when we started, I got off to a fast start. In watching my lap pace, I knew that mile 1 would be under 8 minutes.  I kept Johnny in my sights, as I knew he would run a race at 25 or under.  Sure enough, mile 1 was 7:38.  I slowed slightly for mile 2, but was right with Johnny through the turnaround at 1.5 miles. I continued to pace well, and knew I had a chance to come in sub 25 minutes (for only the 2nd time ever).  I slowed again slightly for mile 3, but, then picked it up down the stretch, and clocked a 24:49.  My second fastest 5k to date, and, only 22 seconds slower than my PR. 

As I reviewed the results, it appeared that I would place again.  Sure enough, 3rd in my AG.  3 weeks to go in the series.  I'll try to make all of them.  

week 1:  didn't race

week 2:  27:30

week 3:  26:29

week 4:  26:17

week 5:  didn't race (traveling)

week 6:  didn't race (traveling)

week 7:  26:05

week 8:  25:26

week 9:  24:49

I've improved each week...

TWU Pioneer Power Sprint Tri 2015

7.26.15

take 2.

This would be my 3rd Tri of the year, and 1st with DAR.  As mentioned in previous posts, they do a really nice job with their events.  I suspect that I will race in most of their upcoming Tri's this season.

With a bike rally yesterday, insomnia, and some ongoing stomach issues, I was unsure as to what I should expect today.  I slept a little better last night, but, was up a 3 a.m. and never went back to sleep.  I was planning on getting up at 4:15 and getting out the door by 4:45.  Transition was open 5:30 - 6:30, and the race was scheduled to start at 6:45.

I arrived in Denton with no delays, got my gear ready and headed into transition to set up.  I got a prime spot on the bike rack nearest the pathway that led to bike and run legs.

I ran into my new buddy Johnny, and, it just so happened that he and I were next to each other in the swim line.  As a result, we were able to visit up until our turn to hit the water.

Swim:  200 yards.  I was in the water and in good shape through the 1st 50 or so.  We then got jammed behind a swimmer that was slower than the rest of us.  That led to about 50 yards of breast stroke, as we were bunched up.  We finally passed him and finished up.  4:20.  27 seconds better than last year.  My work in the pool is paying off.  I would have been faster had it not been for the traffic jam in the pool.

Bike:  16.1 miles.  This was a familiar route, as it is similar to the Old College Tri, Monster Denton and Best of the Best route.  As a matter of fact, it was much of the same route that I ran last week for the Wildfire Half.   I got out fast on the bike, with splits north of 20 mph.  It did take a couple of miles for me to get warmed up...for a moment I was questioning my decision to ride in the Goatneck yesterday.  I passed lots of cyclists on the route, and was determined to mash the pedals hard in an effort to have a fast bike time.  Things slowed after the turnaround, as we had some hills to deal with, but,  all in all, I felt good.   52:56 on the bike, or, 18.2 mph.  Much better than my 56:26, or 17.1 mph last year.

I thought I might feel the effects of the bike ride on the run, and,  I was correct.  It took some time for my legs to recover.  However,  I found a good rhythm soon and paced comfortably for the run.  While  it had begun to get hot out, I pushed through the 5k.  I picked it up down the finishing chute for a strong finish.  28:48, or, 9:17 per mile.  An improvement over my 30:09 (9:44 / mile) from last year.

I felt good about my day.  I had the chance to visit with several of my Tri buddies post-race.  I like that I'm building a network of racing friends.

 I'm still far from competitive, but, improving.  16 out of 28 today in my uber competitive age group. If I can get north of 20 mph on the bike and shave down my run splits, I will be more competitive.

2014:  1:36:11
2015:  1:30:42

moving in the right direction...

Tour de Goatneck 2015

7.25.15

Like last year, I planned to ride a shorter route for the Goatneck, as I have a sprint tri tomorrow.  so...again, it would be 41 miles.

I struggled last night with stomach issues and insomnia (see previous post), so, didn't feel great going into today's ride.

I was up at 5:30, and out the door by 6:15 for a 7:30 start time.  With the opening of the Chisholm Trail Parkway a couple of years ago, this ride is easy to get to, as the Parkway leads directly to Cleburne HS.

I arrived in plenty of time to air up tires, change shoes and shirt, put on cycling gear and sunscreen, etc.

The 70 mile route was scheduled to start at 7:30 and the 41 miler at 7:40.  I was at the back of the 70 mile group, and decided to roll out with that group rather than wait.

The 1st 5 miles were slow and congested...as a result, I paced at 13.5 mph.  Frustrating.  Things finally opened up and I felt good...especially considering my poor sleep last night.

I planned to no stop this ride, but, needed to pee.  While I am an aspiring triathlete, I am not yet comfortable with peeing on my bike.  :)

I stopped at the 20 mile rest stop for a quick pee break.  Things had been uneventful until that point.  I was back on the bike quickly and then the ride changed.  For the next 7 miles, it was good ol' Texas chip seal and hills.  Fortunately, things improved for a bit, and I was able to build up some speed.  Other than the quick stop at 20 miles, no other stops.  Gatorade, Endurolytes and a banana were plenty to fuel today's ride.

It was my goal to finish in 2:30 or faster.   I came in at 2:30:43 (2:34:27 including the pee break)

I'd forgotten how hilly this course is.  We climbed as much in 41 miles today as we did in 52 at Cow Creek and 63 at Tour d'Italia.

All in all, a decent day.  16.6 mph, which was .4 mph faster than a year ago.  I'll be back for this one again.

Lesson Learned

7.25.15...

...2:27 a.m.

After being quite mindful of my diet over the past 60+ days, I was less so yesterday.  I'm paying the price.  While my choices seem harmless, they are proving to be something else. 

6 a.m.   Coffee, Oatmeal

Water throughout the morning 

10 a.m.  muscle milk and bear essentials protein bar 

Noon turkey sandwich - 1st turkey I've had in 60 days. 

I began to feel a little "off" during the early afternoon 

Water throughout the day 

Afternoon: beers - have had beers throughout the last 30 days with no issues. 

6 p.m. Veggie sandwich and grilled veggies (at bearded lady - delicious!)

More beer 

6:30 p.m. Grilled cheese sandwich with avocado and tomato basil soup (what was I thinking??  I've had almost no dairy and very little bread over the past 60 days)

More beer. 

Bedtime: lots of water 

And...here I am at 2:30 unable to sleep before a very active weekend. 

41 mile bike ride later today and sprint tri tomorrow.  

Lesson learned.  Time to get back to minimizing meat, dairy and bread.  

2015 Trinity 5000 Summer Series Week 8

7.23.15

when I began running in this series, I did so for a few reasons:

1. commit to speed work during the summer
2. get faster each week
3. challenge my 5k PR (25:02) (I have since set a new PR of 24:27)

As of this evening, I had yet to finish one of these races in the 25's.  I thought I'd done so last week, but the official results showed 26:05.

I noticed last week that the field was getting smaller each week.  I suspect the heat, vacations, etc are contributing factors.  

Last week, I took 2nd in my AG.  As hoped, my time was improving each week.  

My weight this morning was the lowest it has been since the cleanse.  I'm feeling light and lean, which helps my mindset going into events.  

My nutrition was an issue today, as I'd had only 2 CLIF bars, a coconut water, and some water today. I took time to swim 1000 meters just after work, and felt a bit drained.  I went home to eat a small meal, as I was concerned about fuel for the race. I was hopeful that the meal so close to race time would not be an issue.  

I arrived at the race site in time to loosen up a bit.  It seemed that it would not be quite as hot as last week, and the field would again be smaller.  

I got off to a comfortable start and paced 8:01 for the 1st mile, into a slight headwind.  I felt good through the turnaround, and paced with a couple of folks that I ultimately passed.  I slowed to 8:20 for the 2nd mile, passed a few people and sped up to a 8:10 mile 3.  I pushed down the stretch and finished with a 25:26.  Finally in the 25's, my fastest time of this series, and one of my faster 5k's to date.  

Again,  I took 2nd in my AG.  I'll take it.  

As hoped, I have improved each week:

week 1:  didn't race

week 2:  27:30

week 3:  26:29

week 4:  26:17

week 5:  didn't race (traveling)

week 6:  didn't race (traveling)

week 7:  26:05

week 8:  25:26

4 more weeks of this series.  I should race most of them, but, may have a couple of conflicts.  

Wildfire Half 2015

7.19.15

The streak continues...

Half Marathons are getting difficult to find during the summer months.  I found this one for July.  The streak is intact, as I've completed 1 13.1per month this year with 2 "bonus" 13.1's.  

This race was coordinated by Mellew.  I've commented on them in the past, as I believe their races are "okay" at best, but, they do offer a consistent race schedule, so, I find myself running with them fairly often.  

This race took place at CH Collins stadium in Denton, which was the home to DAR's Monster Denton Tri, the Old College Tri, and Best of the Best. The run route for today is the bike route for the aforementioned  Tri's. 

I was up today at 4:30 for breakfast and coffee, and out the door by 5:30. I wanted to arrive by 6:30, as I had not picked up my packet, and didn't know what to expect as it related to traffic, parking, and crowds.  

I arrived in plenty of time, picked up my packet, and prepped.  The race emcee was knowledgeable, and was warning of heat, hills and wind.  I decided pre-race to take it easy today.  I knew that it would be a hot day, with little relief from the sun.  

As I looked around at the start line, it appeared to be a smallish field (results show 296). When the race started, I attempted to keep an easy pace.  Mile 1 was sub 10 minutes. I needed to dial it back. I began to sweat during mile 1.  Not good.  It was going to be a hot day.  I committed early  to walking up hills and through aid stations.  

At mile 2.5 I stopped for a quick pee break and continued. All good til mile 5.5.  My headphones  kept slipping due to sweat in my ears. I pulled one out to wipe it on my shirt and then rubber earbud came off.  I stopped to look for it, but, no luck. So...the next 8 miles would be music free.  Just after the earbud debacle, I reached down to adjust my race bib...it tore.  So...now to try to fix / adjust the race bib. I managed to attach it back to my race belt, and on I went...walking hills and aid stations. The temps felt a bit better and we had a bit of a tailwind after the turn, but, Lots of 11+ minute miles along the way.  

As I calculated my target time, I wanted to be better than 11 minute miles, so knew I needed to be at 2:24 or better.  I had a little energy left to pick it up slightly for the last 2 miles, and, sure enough, came in at 2:23:57.  The finish line was on the football field (like old college Tri). 

Just glad to be done with this one.  The streak is alive.  

2015 Trinity 5000 Summer Series Week 7

7.16.15

I'm back.  After 2 weeks off from this series due to travel, tonight, I returned.  

A few things to consider on this one: 

• my last 5k resulted in a PR. This built a bit of confidence that I could run sub 8 minute miles for a 5k
• this week was shaping up to be the hottest week of the summer thus far.  The temp at start time would be near 100. 

I arrived early and had plenty of time to stretch and whatnot.  The temps were certainly warm. It appeared that the field may be a little smaller than last time I raced here.  

Off we go.  I ran my 1st mile sub 8. It was hot.  As we headed into mile 2, the heat was taking a bit of a toll, and we had a slight headwind.  Ugh. 

I slowed to the mid 8's for miles 2 and 3, and had a few folks pass me late.  However, I was hoping to bring this one in in the 25's.  After my 24:27 a few weeks ago, 25 and change would be ok in these conditions. 

I pushed a little down the stretch, but, didn't have much left. 

Per Strava, 25:43, but, official results show 26:05.  Weird, as finish line clock was still sub 26 as I crossed.  

Surprisingly, I took 2nd in AG. It was in fact, a smaller field tonight, but, I'll take it.  

I'll be back next week. Hoping to feel a little better about my effort.

Weird that results now show me in 3rd, after I was awarded 2nd...

The Mayor's Tri 2015

7.12.15

Take 3. 

For the 3rd year in a row, we hosted the Mayor's Tri. This is a popular event for many triathletes in the area and also is a good event for many 1st timers.  In 2013, this event was my 1st Tri ever. 

The event continues to grow and we continue to refine our processes to improve the event.  

As mentioned in recent posts, my diet and training has been much better of late. As a result, I was eager to race today, as I wanted to see how I would respond to the healthier behaviors. 

My training had been slightly derailed over the past 2 weeks due to travel.  While my running remained consistent, my swimming had decreased drastically, and, I had not been on the bike in 2 weeks. 

We returned from vacation yesterday evening, and I prepped  my gear for the race.  I fought insomnia again last night (likely due to diet late in the vacation). I woke up at 1, 1:40, and 3.  At 3, I was up for good.  

I arrived to the race site a little after 5 and connected with several people I knew. JT and Urqhuart came down from OKC for this one.  It would be Paul's 1st Tri.   DTY was well represented, as Miraim, Chris and I all raced.  Additionally, Jacqueline and Melody raced.  

I learned from my last tri and changed my swim time to move me up in line.  I hit the water and took off.  This was my best pool Tri swim yet, as I encountered no traffic.  7:09. Slower than I hoped, but, steady.  And, 30 seconds faster than last year.  

Uneventful transition, then onto the bike. I wanted to really crank hard on the bike.  As I watched my Garmin, I noticed that many of my bike splits were north of 20 mph.  The only tough spot was the slow steady rise on Forest Park.  Other than that, fast.  43:22 on the bike.  A little north of 18 mph.  And, almost 4 minutes faster than last year.  

Another uneventful transition, and off to the run.  I felt good as I headed out, and my 1st mile was under 9 minutes.  I continued to pace fairly well through the turnaround, and to the bottom of jailhouse hill.  I ran half way up the hill and walked the rest.  At the top of the hill, I committed to running hard the rest of the way.  I ran hard to Burnett Street, and, picked it up again to finish strong.  27:57, or, 9:16 per mile.  Almost 2 minutes faster than last year.  

Over all, 1:23:05. Almost 6 minutes faster than last year, and, improved in all areas.  

2013: 1:31:26

2014: 1:28:50

2015: 1:23:05

It felt great to race today.  I'm looking forward to keeping up the training and racing again soon. I'll run a half next weekend, and, likely, do my next Tri in 2 weeks.  

Race Weight

7.12.15

This is a subject I've discussed on this blog before.  After 12 - 18 months of griping about my diet, alcohol consumption and weight, I finally did something about it.  

Since my cleanse, I've spent two weeks in environments that could have very well reversed my efforts: a week in DC at an AYP Conference with my Y buddies, and a week on the beach with family.  

Admittedly, I was I bit nervous to hop on a scale today (I had not weighed in a week). 

So, on this day (or about), for the past 4 years:  

July 13, 2012:  192.5

July  9, 2013:  192

July 11, 2014:  203

July 12, 2015:  193.6

I'll take it.  Now...time to go kick ass at the Mayor's Tri.  

Firecracker 5000 2015

7.4.15

Last year, in this event, I set a (then) PR of 25:44. I went on to run 2 more 5k's in the 25's last year, including my PR at the Rahr Oktoberfest 5k of 25:02. I had yet to get in the 25's this year. It has been my goal to break the 25' mark for a year.  

With my recent speed work and weight loss, my pace has been improving. 

I ran on Sunday, Monday, Tuesday, Friday this week.  On Tuesday, between walking and running, I booked 18.5 miles on the day.  I have been feeling a little soreness since. 

While I'd planned to run today, before we leave for vacation, it was in doubt, as Lindsi wanted to go to 8 am yoga.  She was kind enough to let me run and attend a later class.  

For the 1st time in several weeks, I battled some insomnia last night.  I'm hoping to isolate the issue soon.  

I was up early, ate a banana, and was out the door by 6:45 for a 7:30 start time.  I planned to ride the hybrid bike to the site, and, had not picked up my packet in advance.  I headed out on the bike, only to circle back twice due to forgetting a couple of items. I got to the race site in plenty of time to pick up my packet, change shoes and stretch my calves and Achilles before the race.  

I chose the music option today, for the 1st time in several events, as I had new headphones I wanted to try out (jaybird bluebuds X). 

When the horn sounded, I got off to a fast start...I was in the mid/upper 7's. I felt good. I was lengthening my stride and felt comfortable.  I passed the 1 mile marker and continued my pace. I found a couple of folks to pace with along the way.  At the end of mile 2, I knew my PR was in sight. If I ran the last mile at a decent pace, I'd break through the elusive 25' mark.  Mile 3 was 8:12. I kicked down the stretch to the finish, and...boom...24:28.  I'd done it.  A new PR by 34 seconds. 

Even with my new PR, when I left, I was still 6/9 in my AG.  I'll never be one of the fast guys, but, it felt good to break the 25' mark. I cooled down briefly, and jumped back on the bike for the ride home.  I do believe that the bike commute to and from the race site helps with warmup. 

This was a good box to check prior to our week on the beach. I'll keep my workouts up this week in preparation for the Mayors Tri next weekend.