HHH 2015

8.29.15

take 3.

race reports from previous 2 years here:

2013:  http://riderunrepeat.blogspot.com/2013/08/hhh-2013.html
2014:  http://riderunrepeat.blogspot.com/2014/08/hhh-2014.html

Hotter N Hell will be a staple on my calendar.  This event is simply too big to miss.

I registered for the 100 miler and booked 2 nights at a hotel in Lawton.  The hotel prices in Lawton are cheaper, and, give quite a bit of flexibility in canceling if needed.  I was toying with the idea of running the 13.1 trail run on Sunday as well.

About a month prior to the event, Mike and Pam let us know that they were planning on a birthday celebration for the 29th in FW.  That changed my plan to stay in Lawton Saturday night and run on Sunday.  Additionally, I began to consider downgrading to the 100k, as I didn't want to be toast when I got back to FW.

My saddle time has been lacking of late.  This summer has been difficult for good cycling time, as the flooding early in the summer left many low water crossings that I would typically utilize impassable.

I had a good month of cycling in June, as I had 3 long bike rallies that month, but the frequency of saddle time and the distances traveled had decreased for July and August.

However, I have felt strong on the bike in my recent rides, and, have seen better speed and endurance this summer.

Last week, I cancelled my Friday night hotel, in a cost savings move, so, I knew that today would be a long day with travel etc.

I set my alarm for 3:30, with hopes of leaving at 4 for a 7:05 start time.

My diet this week was the worst it has been in 90 days, and I could tell.  I felt sluggish, and had some stomach discomfort last night.

I went to bed early, and awoke at 2:30 with no alarm.  As planned, I was out the door at 4, and was Wichita Falls bound.

I arrived at 6 and had plenty of time to pick up my packet and prep prior to start time.  I went to my assigned 100 mile corral, but, planned to take the 100k turnoff.

I planned to crank hard for the 100k and no-stop the ride.  Because the weather was unseasonably mild, it would be a good day to push hard.

As per usual, the 1st several miles are a little dicey due to the heavy bike traffic.

Just as things were beginning to thin out, we were forced off of our bikes, as a cyclist needed attention from EMS.  We were forced to dismount and carry our bikes around the ambulance.  This happened at the 15.5 mile mark.

Once that cleared up, it was back on the bike and time to crank hard.

I continued to pass the rest stops, and soon came up on the 100k turnoff.  I'd forgotten how quickly this decision has to be made.  I took the 100k route and continued.

I found a couple of fast cyclists to pace with between miles 30 and 40, and had some fast miles during that time.

I finally had to stop for a pee break at the 40 mile rest stop.  The line was long, and I lost about 6 minutes during the stop.  Initially, I wanted to complete the ride in under 4 hours total, but, I'd shaved that down to 3:30 (17.71 mph for 62 miles) early in the ride.  My 3:30 time was in jeopardy due to this stop.

I hopped back on the bike and continued, but, was met with the 1st real heat of the day, and a slow stretch on the highway access road for several miles.

I passed the 50 mile rest stop and headed into the AFB at the 57 - 58 mile mark.  This, by far, is the best part of the ride.  The experience is awesome.  As I left the AFB, I realized that I would not make my 3:30 target time, but, some of that was due to extending my ride by 2.4 miles.

I pushed hard to the finish, and clocked an official (chip time) 3:47:25.  Strava had me at 3:41.

Good day today.  Lots of PR's on Strava segments:

https://www.strava.com/activities/380188741/overview

This was, by far, my best HHH.

2013:  100.57 miles in 6:38:59 (not including stops - total time 9:09:13)  15.1 mph moving time
2014:  71.31 miles in 4:41:46 (not including stops - total time 6:23:39)  16.8 mph moving time
2015:  64.54 miles in 3:41:04  (not including stops - total time 3:47:25) 17.5 mph moving time

I'm getting stronger and my endurance is improving.

I hung around briefly for a beer, and headed back to FW for the evening activities.

I'll plan on the 100 miler and the 13.1 next year.

 

 

Hottest Half 2015

8.23.15

The streak continues. 

Another Mellew event.  This one at community brewery in Dallas.  So, at least there's that.  

Temps in the 80's to start, but, even standing in the starting corral, it feels warm and sticky.  

I battled some back pain on Friday and Saturday and had a bit of a sour stomach this morning.  That, coupled with the lack of long runs, could be problematic.

I awoke at 4 a.m. with no alarm...here we go...

However, I did have a thought creep into my head today...what if I could keep my average pace per mile in the 9's?   My fastest 13.1 to date is 2:15:32, or, 10:20 per mile.  Could I shave that down??

I got off to a good start.  I felt strong and was maintaining a good pace.

The route was good.  after about 2 miles we were fed on to a hike and bike trail that would be our route for most of the way.

I was maintaining a good pace, when, as usual, I stopped to pee at about 5 miles.  I got back out to a good pace and felt really good through  9 miles.  PR was on the brain.

At about 9.5, the heat got the best of me.  I began to walk a bit, and, that would be my norm for the next 3 miles.  My thought of a PR quickly dissipated.  I had sweat thru my shirt and the temps were taking effect.

I wanted to pick it up for the last few miles, and, attempted, but, I was gassed.

Time:  2:19:37.  I'll take it, considering the heat.  In looking at my splits (below), it will be easy to tell when the heat took over...

Glad to have this one done.  8 for 8 in the 2015 half marathon challenge, with 2 to spare.   I have had a little trouble identifying a half for September, and will need to put some thought into Chicago for the full in October...it may be best to defer...

2015 Trinity 5000 Summer Series Week 12

8.20.15

Last week of the series...

And, number 9 of 12 for me.  

I have to admit, I've really enjoyed this race series. I've made some new racing buddies, done a fair amount of speed work, and, due to said speed work, set a new PR this summer.  I will look forward to the series again next year.  

Today has been unseasonably cool, with temps in the 70's all day and occasional light rain showers.  It has been shaping up to be a good day to race.

Griffin wanted to race again tonight, and, actually wanted to race the 5k.  I ultimately talked him out of it, as this 5k is a little dicey due to crowded start area and narrow trail.  As a result, he settled on the 1k.  I bought him a Trinity 5000 t-shirt, and, in an awesome move, all kids were awarded medals at the end of the race.  He was stoked.  When I got home later, he had his shirt and medal on.  I love that boy.

As for me, I felt a little sluggish at the end of today.  I was concerned that it may affect my race.  However, the weather was perfect, and, it was my last chance to race in this series for the year.  I wanted to avoid my mistake of the last 2 weeks and keep my 1st mile pace under control.  When the race started, I tried to keep that in mind.  I felt surprisingly good and ran mile 1 in 7:41.  I ran with Nick briefly, then passed him.  Johnny got out to a fast start, and, although I kept him in my sights, had no plans to try and catch him.  I made the turn at 1.5, and still felt good.  I monitored my pace, and brought in mile 2 in 7:56.  I was running my planned race.  I felt like I had plenty left to pick up the pace for mile 3.  I booked a 7:43 for mile 3 and kicked down the stretch.  As I watched the race clock, I knew I would not make it into the 23's, but, I only missed it slightly.

24:01.  A new PR.  And, a big deal, as my previous PR (24:27) showed that I only ran 3 miles (per my Garmin).

Johnny, Nick and I finished back to back to back.  Thats the way it should be as we've chased each other for the last 12 weeks.  I believe that Johnny PR'd as well with a 23:51.  Nick finished in 24 flat.

I'm really glad I raced in this series.  I had 4 runs in the 24s this summer, and just slightly missed having tonight's be in the 23's.  I never would have thought that possible.

I'll be back next year...

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
week 10: 25:12
week 11: 24:54
week 12: 24:01

Active Spine and Sport Therapy Triathlon 2015

8.16.15

Race day! 

My mindset has shifted over the past few races. I've moved from "complete" to "compete". 

Fair sleep last night at best. Up at 4 with no alarm.  Plenty of time to prep this morning.  

Out the door at about 5:30 and to race site quickly. 

Transition set up in the dark and plenty of time to visit with Tri friends and Butler pre-race.  

Swim:  I was too far back in swim line.  I was 92 of 117. As I entered the pool area and watched swimmers struggling I realized I was way too far back. No more.  Swim was fairly uneventful. I was passed by a strong kid swimmer who dolphin kicked under me at a turn and took off.  No big deal.  I passed a guy that started several swimmers before me and was terribly slow.  Total time:  6:17.  This spring I was 7:25 in this pool and I was 7:52 last spring.  The pool workouts are paying off.  

Bike:  I was determined to mash the pedals hard on this one.  With "nice hill" back in play, I knew there would be challenging moments, but, I wanted my bike to be a strong leg.   I felt good about my pace.  It's interesting to see how my HR spiked on nice hill (below).  Strava showed me at 18.5 mph for 13.2 miles. Last year, on the "same" route, I averaged 15.3 mph for 13 miles.  A significant improvement.  Lot's of PR's on the bike today.  While on the bike I set a mental goal of 1:20 total for the race.   I need to be about 2 mph faster on the bike to feel good about bike pace...

Run:  I really wanted to have a run with an average pace in the "8's". I got off to a comfortable start, but, my 1st mile was in the low 9's. I needed to speed up.  Unfortunately, mile 1 was the easiest, as there were significant hills on miles 2 and 3. Per Strava, my average as 9:19 for 3.1 miles.

I slightly missed my target time, booking a 1:21:02.  I could have been faster on the run for sure.  

However, 12 minutes faster than last year on same course.  That's huge.  6 of 9 in AG, but, that's ok.  I'm getting faster.  If I upgrade my bike and push harder on the run, I will be a stronger contender.  

Good day.

2015 Trinity 5000 Summer Series Week 11

8.13.15

take 8.

This was confusing...

• I ate like shit last weekend and again today
• my beer consumption has been up 
• my sleep has been sporadic
• I have felt slightly under the weather (like a cold is coming on)
• I have had slight pain in my ankle and more significant pain in my knees
• my workouts have been off track, as I took 4 days off over the weekend and missed my bike day Monday and a swim today.
• It's still incredibly hot outside

so...I went into this out of sorts.

Last week, I got out to a fast start and could not maintain the pace.  I was hopeful to not make the same mistake again.

so...guess what...I ran my fastest mile ever to start tonight at 7:33.  I'm not very bright.  I slowed to 8:03 for mile 2 and gave up on catching the guys I usually pace with.  During mile 3, I considered walking briefly and hated life...I ran a 8:28.  I kicked down the stretch and ended with a 24:54.  My 3rd fastest 5k yet and only 5 seconds slower than my my 2nd fastest ever...what the hell just happened.  I took 3rd in my AG...(1st in our AG took Masters win)

so...

• diet matters
• pacing matters
• intelligence matters

next week is the last of the series for the summer.  I hope to show well.  

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
week 10: 25:12
week 11: 24:54

the weekend...

8.10.15

After several good weeks of workouts and a full racing schedule, last weekend was to be a rest weekend.  

Typically, I would have ridden in the Hot Rocks Bike Rally in Rockwall, as I have in the past 3 years, but, a planned weekend getaway with the Butlers was much needed.  

I ran in the Trinity 5000 on Thursday, and then began my celebration of IPA Day (yes, that's a thing), and my weekend.  

I planned to get a ride / run brick done on Friday, but, my body was telling me it was time for a break.  

The beer consumption commenced in the 11 o'clock hour in Friday, and, didn't conclude until late Saturday night.  That, coupled with delicious, but, incredibly unhealthy food choices, has left me feeling a little heavy.   No workouts, lots of beer and food last weekend should be all I need to be motivated to get the workouts and clean eating going this week.  

I'll plan to workout M-F, with a 5k on Thursday and a sprint tri on Sunday.  

Time to get back to work...

2015 Trinity 5000 Summer Series Week 10

8.6.15

Week 10.  Event 7 for me.

today was shaping up to be the hottest day of the year.  That, coupled with my insomnia this week, kept my expectations low going into tonight.

I visited with Johnny, Nick, Duane, and a few of the "regulars" pre-race.  We talked about how the times would likely be slower tonight due to the heat and a headwind on the way out towards the turnaround.  

When we started, I got off to a fast start...too fast.  Mile 1 was 7:38.  I slowed for mile 2, and tried to push through mile 3, but, was gassed.  The heat, wind, and quick start made for a time slower than last week.  However, this is still in my top 5 times for  5k.  I'll take it.  

Surprisingly, even with the heat, it was a faster field tonight.  As a result, I took 6 of 10 I'm my AG.  1st place in our AG took the Masters win, which bumped me to 5th.  After 3 weeks of placing in the top 3, it was a bit of a let down to not place tonight.  

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
week 10: 25:12

Tri-Rock Sprint Tri 2015

8.2.15

1st time for this one.  I had to make a decision for the weekend, as it was unlikely that I would be able to race both days...again.   Typically, this would be Blazin Saddle 75 weekend, but, I decided to race instead.

Because this race was in Rockwall, I thought it would give us the chance to visit family for the weekend.  Jon and Lori (our usual family crash-pad) had Rangers tickets for Saturday, so, we headed to James and Lesli's on Saturday.  An afternoon at the pool and early dinner led up to an early bed time for me.  Everyone else stayed up later to visit.

My questionable diet choices and a small, unfamiliar bed led to a bad night of sleep for me.  I had trouble sleeping, had bad cramps due to meal choices, and, woke up in the 4 o'clock hour without an alarm.

after a couple of cups of coffee, I was out the door...a few minutes later, I was at the race site.

This race was coordinated by PlayTri..my 1st time to race with them.

The format:  300m swim, 13.4 mile bike, 5k run,

The swim was at the Rockwall ISD Natatorium.  50m pool...

I hit the water and was steady.  50m pools are tougher, but, my time was not terrible.  7:04.  about 40 seconds slower than planned.

I hit the bike and pedaled hard.  I averaged nearly 20 mph on the way out.  The route was fast.  I slowed a little on the way back, due to some hills and wind, but, averaged 18.4 for the bike leg.  meh.

I had a sore back as I transitioned to the run, but, eventually, loosened up.   I was determined to bring the run in in the 8's (8 and change minutes per mile), which, would be my fastest in any tri yet.  I pushed through the run and brought it in under 9 min / mile (8:04 per results, but, 8:57 per strava, as GPS only booked 2.8 miles).

Not a bad day...just a tough AG.  16 out of 20, but, getting faster...