TWU Pioneer Power Sprint Tri 2016

7.31.16

take 3.

This event is fun, supports a good cause, and, like all DAR events, is well coordinated.  I was excited about racing again, as my fitness level is beginning to improve...finally.  I was scheduled for an 8 mile run today, but, will have to shelve the bike next week as we go on vacation.  While I will swim and run while out of town, no cycling.

I was up at 4 today, and, out the door by 4:45.

I had no issues getting to Denton and getting parked by 5:45, with plenty of time to check in, set up transition, and get ready.  I was race number 173, so would have to wait for a bit to hit the water.

Swim:  uneventful.  I hit the water at 7:17, and was steady throughout.  I'd estimated at 4:05 for the 200 yards, and passed a few others in the pool.  I booked a 4:25.   Slower than I hoped, and 5 seconds slower than last year.  No big deal.

T1:  transition had been moved this year to a big field behind the pool area.  It allowed for lots of room to maneuver.  I ran into T1, changed into cycling shoes and helmet, and headed to mount line.  he mount line was on a hill???  I actually ran my bike up to the street to mount.

Bike:  As always, it took a few minutes for me to find rhythm, but, when I did, I was flying.  I was passing cyclists quickly, and, averaged 21.5 mph for the 1st 5miles.  I felt great.  I slowed to 18.7 mph for the next 5 miles, but, was still averaging over 20 for the race, and felt good.  After the turn, things got tougher.  We were riding into a headwind and the combing and chip seal were slowing me down.  Only 16 mph for miles 11 - 15.  I finished with a pace of 18.2 mph per Strava, but, the results show me at 17.8, as I apparently extending the route by .3 miles.  A little slower than last year.

T2:  I walked the bike into T2 and changed into my running gear.  I went out for the slow, hot run.

Run:  Mile 1 felt decent, at 9:36.  Mile 2 was slower, as I walked up a couple of hills, and posted a 10:20.  I tried to pick it up a little for mile 3, but was still slow at 9:55.  Too much walking on this one.   31:03 total.  My slowest 5k in this race of the 3 years that I've competed.  yuck.

Total time:  1:34:53.  4 minutes slower than last year, and slower than my target time.  14 of 24 in my AG and 98 0f 301 overall.  Meh.

I'll keep up the training this week, and next while on vacation, and, get back to racing mid-August.

Tour de Goatneck 2016

7.30.16

year 3.

We leave for vacation next Saturday, so, I doubled up this weekend with The Goatneck on Saturday and the TWU Pioneer Power Sprint today.

Like in previous years, I opted for the 41 miler, as I wanted to have something left for the Sunday Tri.

Like last year, I rolled out just after the 70 milers, to avoid congestion.  I felt good, and the bike was rolling great.  1st year for this one on the tri bike, and I tried to get aero as much as I could.

I planned to no stop this ride, and had packed endurolytes and gels to get me through.  However, I'd gotten to the start line with no fluids in my bottles, so stopped at the 1st rest stop and filled them quickly.

This course is hilly, but I was pleased with my pace early on.  Like last year, the climbs were tough, and the chip seal from mile 19 - 27 sucked.  I lost a co2 carried at about mile 30, and stopped to pick it up.  Unfortunately, it was on a hill, so, I doubled back to a flat spot to restart the climb.  I lost 7-8 minutes there.  Shortly after that, I launched both of my water bottles.  I didn't bother to go back for them.

I wanted to beat my 2:30:43 from last year, and, had 2:20 in my sights. I pushed hard for the last 10 miles, but, knew that I would miss my 2:20.

Final time:  2:25:01(17.4 mph) (2:34:42 with stops).  While last year's total time was almost identical, 2015 moving time was 2:30:43 (16.6 mph).  I'm pleased with the improvement.

2016 Trinity 5000 Summer Series Week 9

7.28.16

week 9.

The temps dropped a little tonight due to some short rain storms.  We arrived a little later than normal, and had eaten at 6, so, I was a little concerned about the recent meal and lack of time to stretch.

I got off to a good start and paced with Duane until about .75 miles, when I passed him.  Mile 1 in 8:33 and feeling good.  We were running into a slight headwind, but, I knew we would get the benefit of the tailwind on the way back.  I made the turn and realized that Duane was still close. Not long after the turn, I saw Griffin.  He was having a GREAT race!  Mile 2 was slightly slower at 8:41.  I posted a 8:39 mile 3 and kicked down the stretch.  Total time:  26:50.  A full minute faster than last week and my fastest time of the 2016 series.

As I headed back for Griffin, I didn't have to walk far, as he was just a few minutes behind me.  He posted a 30:21.  A new PR by more than a minute!  He'll break the 30 minute mark this year.

Good week!

Griffin:
week 1:  37:31
week 2:  47:16
week 3:  42:27

week 4:  34:26

week 5:  31:46

week 6:  36:42

week 7:  36:35

week 8:  41:55

week 9:  30:21

Derek:
week 1:  27:40
week 2:  27:24
week 3:  27:34

week 4:  27:42 

week 5:  28:17

week 6:  27:10

week 7:  out of town

week 8:  27:51

week 9:  26:50

2016 Trinity 5000 Summer Series Week 8

7.21.16

After a week off due to travel,  I was back.  I'd had a decent run in KC, posting a 26:18 on a hilly course.  I was hoping that I would post a good time tonight on the much flatter T5000 course.

Griffin wasn't feeling great going into this run, but, like a trooper, was ready to go when the race began.  I got out to a good 1st mile and posted a 8:17.  I felt good until the turn around, but, could feel myself slowing, as the temps were in the triple digits, and my lack of workouts over the past week were beginning to show.  I posted a much slower 8:46 mile 2.  I walked the water stop at the 2 mile mark ad continued.  about 1/4 later, I took a walk break.  I knew I was far enough ahead of Duane and Jason that I'd locked up 1st in Clydesdale for the night.  I finally resumed my running, and posted an embarrassing 9:46 mile 3.  Overall time:  27:51.  Slow and ugly, but, good enough to take 1st for the night.  I'll pick up my training this weekend and next week as I need to get back on track for Austin 70.3.

Griffin had a tough run, but, I'm proud of the little dude's perseverance!

Griffin:
week 1:  37:31
week 2:  47:16
week 3:  42:27

week 4:  34:26

week 5:  31:46

week 6:  36:42

week 7:  36:35

week 8:  41:55

Derek:
week 1:  27:40
week 2:  27:24
week 3:  27:34

week 4:  27:42 

week 5:  28:17

week 6:  27:10

week 7:  out of town

week 8:  27:51

YMCA 5K

7.17.16

This 5k was an "add-on" event to the 2016 YMCA General Assembly in Kansas City.

My last race was the Mayor's Tri last Sunday.  Since then, my training has been limited by a sore foot, travel, and schedule.  I missed my Thursday night Trinity 5000 race, as I was in KC.  I had hoped to swim and run each day while in KC, but, was only able to get a Friday morning swim in.  However, I'd walked nearly 10 miles both Friday and Saturday.  KC is much hillier than FW, so, by Sunday, I was a little tired and sore from all of the walking.  That, coupled with a questionable diet over the past few days left me feeling a bit heavy going into the race.

Fortunately, the race was held just outside of my hotel, so, I had no trouble making the start line in time.  JT, Urquhart and and I connected pre-race.  JT wanted us to all run together.  Now, JT is a 7:30 / mile guy.  I have been averaging 8:45 - 8:55 this year.  Clearly, he would have to scale back if we were to run together.  I did some warm up running pre-race, and when the horn sounded, took off.

After, dodging my way through traffic, I found some space to run.  Jt and Urquhart joined, and, we ran mile 1 in 8:27.  Paul began to drop back a bit, and JT and I continued.  The hills were noticeable, but, having JT there certainly helped.  We ran and talked the entire way.  While I felt like we were slowing, we booked 8:35 and 8:32 for miles 2 and 3.  Other than a brief walk through a water stop at the 2 mile mark, our pace was really consistent.  We pushed for the last .1, and finished with a 26:18. My 2nd fastest 5k of the year (although, slow compared to 2015 times).

13 of 37 in AG and 69 of 375 overall

A good way to end the conference!  Now, back to FW - time to pick up my 70.3 training!

The Mayor's Tri 2016

7.10.2016

year 4 for this event at the Y.   425 registered..biggest group yet.

Construction on Lamar and on 10th streets led to a bike course reroute.  The course would also be a bit longer, at 15 miles.

Great turnout for the beginners clinic yesterday, with around 75 in attendance.  This is a great race for 1st timers.  I had several buddies and acquaintances that were racing for the 1st time today.

The Y continues to work hard to refine our processes to help proved a great experiences for racers.  I believe that we are continuing to improve each year.

I arrived a little before 5 this morning, and was actually the 1st one body marked and racked.  Because of my buddies at Trident, we were all racked together, and, would swim just after the Mayor finished her swim.  A nice perk for sure.

The race started a little later than the scheduled 7 am time, but, IMO, not a bug deal.

Swim:  I was one of the 1st 10 in the water (after the Mayor).  No issues on the swim, and no congestion at all.  However, I was slower than I'd hoped at 6:39.  While this felt slow, it is my best Mayor's Tri Swim yet (2013: 7:12, 2014: 7:39, 2015: 7:09).

T1:  I ran hard into T1 and felt good.  I was a little slow getting my shoes helmet and race belt on, and, dropped my gel, but, all in all, uneventful.

Bike:  The bike course took us Burnett to 5th to Cherry to 7th.  Once on 7th, the course was fast.  Once on 7th, we took a right on Summit, a left on 5th, and a left on Forest Park.  I was well onto Forest Park when I realized 2 things:  1) my Garmin was paused.  I'd hit the wrong button coming out of the pool.  I quickly toggled through restart, T1, to bike and got back on track, but, I'd lost about 5 minutes of my data...2)  My right foot hurt.  It felt like I'd picked up a piece of glass in T1.  I cranked hard up Forest Park until we turned on Park Hill.  Another hill there, and, then it got fast.  We turned onto University and picked up lot's of speed.  I flew through the light (luckily green) at 30 and then realized that I saw no cones or police presence.  I'd missed a turn.  I looked to my right and saw cones on the roads in trinity park.  I made a right into the park and got back on course.  My missing the turn could have led to a disaster, as I was on University for about a 1/4 mile at 25 mph with no protection, or police presence.  Had the light been red at 30, it could have been ugly.   I made the turn onto Foch and another onto 7th.  We turned right again on Fournier, down to 10th, and, back onto Forest Park for loop 2.  I made all of the correct turns this time, and, made it back to the Y not knowing exactly how my bike split went.  Per the results, I was a little over 18 mph.  Improving.  While I did not capture all of my bike data due to my Garmin screw up, Strava had me at 17.6 mph for 13.6 miles.

I headed into T2 a little stiff from the bike.  I racked the bike and put on my hat and sunglasses.  As I pulled my shoes on, my "hickies" laces popped on both shoes, requiring me to sit and fix them before heading out for the run.

Run:  steady:  I felt slow and steady until the turn around.  I passed a few people and got passed by some speedsters.  I walked jailhouse hill in an attempt to keep my HR down, and ran hard to finish.

The results show me 29:18, or, 9:27 per mile.  Strava shows me a little slower due a GPS mapped shorter distance.

total time:  1:30:49  I was targeting 1:30, so, didn't feel too bad about the time, but, it certainly could have been better.

2013: 1:31:26

2014: 1:28:50
2015: 1:23:05
2016: 1:30:49


post race, I saw lots of tri buddies, cheered for all the tri newbies, and helped clean up the parking lot.  Another great day.

I'm thrilled that the Y is a part of this event.

As for me, I'll take a day to recover and try to ramp up training on Tuesday, as it is week 1 of the 16 week training block for Austin 70.3.  I am traveling this week, but, will take the run and swim gear in an effort to keep up my training.

good day!

2016 Trinity 5000 Summer Series Week 6

7.7.16

week 6.

I was feeling better this week.  I hadn't had a beer in a week, and my diet had been better.  I also had had a good workout week, with workouts 4 days straight.

I hoped to push little and finish in the 26's for the 1st time of the 2016 series.

Griffin and I arrived in time for a little warm up and stretching.  He has made several friends at the series and was having out with them pre-race.

When we started, I got out to a quick pace, and was pacing with Duane for the 1st 1/2 mile or so. I ultimately passed him, but, slowed a bit to attempt to keep some in the tank.  Additionally, we were running into a tough headwind.  A booked a respectable 8:19 1st mile.  The wind seemed to get worse before the turnaround, and my pace showed it.  Mile 2 was 8:55.  I knew that I would beat Duane and Jason this week, but, wanted badly to finish in the 26's.  However, I was out of gas.  Mile 3 was 8:58. I picked up the pace down the stretch and finished in 27:10.  Best run of the 2016 series, but, not close to where I want to be.

Griffin took it a bit easier this week, as he was running with his buddies, and booked a 36:42.

I'll miss next week due to travel, but, will be back week 8.

Griffin:
week 1:  37:31
week 2:  47:16
week 3:  42:27

week 4:  34:26

week 5:  31:46

week 6:  36:42

Derek:
week 1:  27:40
week 2:  27:24
week 3:  27:34

week 4:  27:42 

week 5:  28:17

week 6:  27:10

Firecracker 5000 2016

7.4.16

Last year, I set a (then) PR in this event of 24:27.  My commitment to running last year had my times improving weekly, and, ultimately, led me to a new PR of 23:24 at the Rahr 5k in September.

This year has been a different story.  Other than the Michelob Ultra 5k in May, where I posted 25:45 (8:17/mile), my 5k times have been slow.  My T5000 time have ranged from 27:24 to a miserable 28:17.  I wanted today to be better.  While I knew that a sub 26 would be unlikely, I did want to see some improvement.

Griffin wanted to run again today, so, we signed him up (this race is free for kids 10 and under).

We had heavy storms last night, but, we were out the door, in the rain at 6:45 for a 7:30 start time.

When we started, the rain had stopped and the temps were in the mid 70's.

It was still raining when we arrived at the park, and the race was to be postponed until 8.  Griffin and I warmed up a little, and at 8, ran the 1k fun run for additional warm up.  At about 8:18, the 5k started.  I got out to a comfortable start, and booked a 8:39 mile 1.  I slowed a bit for miles 2 and 3, booking 8:47 and 8:54.  I picked it up down the stretch and clocked a 26:58.  Good for 6th in my AG and 60 of 216 overall.  Meh, but, a little better.  2.5 minutes slower than last year.

2016:  26:58
2015:  24:27
2014:  25:44

I likely need to settle in on the fact that I will not be fast this year.  I am not training for speed nor am I running enough.  I'll try to get a few T5000's in the 26's this year and maybe squeak out another run or 2 in the 25's.

Griffin was not a fast as he was on Thursday, but, booked a 33:08, which was good for 2nd in his AG!  I'm so proud of the little guy!

2016 Trinity 5000 Summer Series Week 5

6.30.16

week 5.

Insomnia has kept me from sleeping the past 2 nights.  As a result, by my last meeting of the afternoon today, I was wiped.  I picked up Griffin from camp at 4:30 and we headed home.  I was hopeful that a short nap would help me prior to the race.

While I was able to nap for about an hour, I must admit that I went into the race with incredibly low expectations.  I knew that as long as I kept Jason and Duane in my sights, I'd have a chance to make the top 3 in clydesdale.

the crowd looked a bit smaller tonight.  Is suspect that the increasing heat is a factor.

I got out to a reasonable start, and booked a 8:48 mile 1.  We were running into a slight headwind, that I figured might help a bit on the way back.  I passed Jason a little before the 1 mile mark, and, kept my sights on Duane.

Griffin ran near me through the 1 mile water stop.  Unreal!  he slowed a little after we passed the stop.

We made the 1/2 way turn, and I knew that I could still catch Duane.  However, mile 2 was too slow for me, at 9:14.  I continued my pace, unable to speed up, and booked a 9:17 mile 3.  I knew that this would be my slowest T5000 in 2 years, and, that I would be north of 28 minutes.  Duane kept a strong pace and finished about a minute ahead of me.

Sure enough, my slowest T5000 to date, but, good enough for 2nd in clydesdale.

Griffin PR'd yet again, with a sub 32 minute time!  He shaved nearly 3 minutes off last week's PR.  Incredible!

We stuck around for fireworks, and headed home for the night.

We will hit week 6, and, then take a week off as I'll be in KC.

Griffin:
week 1:  37:31
week 2:  47:16
week 3:  42:27

week 4:  34:26

week 5:  31:46

Derek:
week 1:  27:40
week 2:  27:24
week 3:  27:34

week 4:  27:42 

week 5:  28:17