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Legacy Duathlon

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Location:

West Jordan,Ut,USA

Member Since:

Jun 14, 2008

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

Started running Dec of 06

5k 20:00 Utah Human Race(08)

10k 41:09 Spectrum 10k (10)  40:31 DesNews 10k(10)

1/2 mary 1:30:36 Bryce Canyon Half(09)

Full 3:33:58 St George (09)

Finishing the Grand Slam 08 and 10

Finished my first sprint tri 1:23:30 (10)

Short-Term Running Goals:

2011 races...

May-  Ogden half (no goals)

Oct- SGM

Long-Term Running Goals:

Run Boston and do a Triathalon(did a tri)

Do a half Ironman and then a full

Personal:

Married to MrsFit:) and trying to keep up with her. And have 3 girls.

Favorite Blogs:

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Avi-Bolt 2 Lifetime Miles: 93.80
Foundation 8e Lifetime Miles: 316.95
Foundation 9a Lifetime Miles: 398.13
Foundation 10a Lifetime Miles: 125.53
Running MilesSwimming YardsBike Miles
96.0010600.00209.15
Foundation 8d Miles: 49.30Foundation 8c Miles: 29.50Avi-Bolt 2 Miles: 11.60
Night Sleep Time: 201.00Nap Time: 2.50Total Sleep Time: 203.50
Running MilesSwimming YardsBike Miles
0.000.0020.00

Got signed up for St George Marathon.  I am glad that I ran the runners series to get in.  I sure do hate the lottery process.  Still not sure if I will do all of the slam.  Which would mean signing up for PC.  Which is on the same day as the Jordenelle Tri that I was going to have as my goal as Olympic distance outdoor race this year.

Later tonight is a 90 min bike ride.  And also a bike tune-up clinic we might go to.  Will just have to see.  To much snow to ride outside.  Did some snow removal this morning at 5am.  And I thought I was going to sleep in today.:(

Went to the gym to ride the time away.  Had a good time riding with the wife listening some tunes.  Not sure of the distance since it was inside.  And got in 95 mins of ride time.  Cant wait till the weather is constantly good.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(4)
Running MilesSwimming YardsBike Miles
0.00550.000.00

Went swimming for 30 mins.  Felt pretty good.  Still more drilling for me.  Added a new drill to the mix.  Struggled with it a bit.  Kept coming up short when I came back up for air.  So still a bit off balance.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(1)
Running MilesSwimming YardsBike Miles
15.000.000.00

Went for a long run with Slick. I havent ran with him for a while. Joined him at his place at 7am. Was hard to decide what to wear since it was cold and windy. So just wore both. Which was good since once we hit the point of the mountain and head back North. It was really windy and chilly. It was great to run again with him. So we had alot to chat about. Mostly though it was about his 63 Vett that he is restoring. Pace was up and down. But mostly around 9s. Alot of up and downs. But still a great day for a long run. Felt good at the end and that I could of gone a few more miles. Not like Sundays long run where I was done after 13.

Mile 1 9:28

Mile 2 9:05

Mile 3 9:23

Mile 4 9:31

Mile 5 9:08

Mile 6 9:41

Mile 7 8:33

Mile 8 8:56

Mile 9 9:29

Mile 10 9:39

Mile 11 9:18

Mile 12 9:41

Mile 13 9:53

Mile 14 10:02

Mile 15 8:43

TT 2:20:39 AP 9:24

Just a nice long run. Ran Slicks paces. As a good conversation pace. Till the hills.:)

Foundation 8d Miles: 15.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(3)
Running MilesSwimming YardsBike Miles
11.50750.000.00

AM- 30 min swim in the morning. So I just drilled on the ones I have been working on. And it was great. After a little prayer for more patience. It started to click half way through the swim. I am doing the drill I was struggling with the last few swims. And I was relaxing much better and feeling what I should feel. It was great to get those under stitches right.  I can do the double stitches pretty good.  And when I rotate back up to breath I am in the right spot.  What I was struggling with was that when I would come back up for some air.  I would be underwater about 4-6 inchs.  And my kicks were still like I was riding a bike.  After the wife mentioned it again I relaxed my kicks and it worked alot better.  And I was alot less out of breath coming up for air.  So a really good swim.  Tonight workout is a 90 min run.  Will probably should for around 10-11 miles on that one.

PM-  Well my last run was a long run on Sat.  So didn't want to do another long run for say on this 90 min run.  So warmed up doing 2 miles easy.  First 9ish and then next was 8:00.  Mile 3 to 8 was the tempo portion @ 7:24 pace.  Reset the TM and had 8 miles after 61:40.  Ran the last 3.5 at a 8:00 pace again.  Finishing just early by a few secs the 11.5 in 90 mins.  It must of been a sub 8:00 pace overall.  Wasn't to bad besides drinking some G2 on the run that made miles 6-11.5 rough.  But was able to gut it out.

Foundation 8c Miles: 11.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(6)
Running MilesSwimming YardsBike Miles
0.000.0020.00

Had to go into work early for snow removal.  Was more of just throwing down salt on the ice.  But its all good.  So after work we went to the gym and watched Friends as we rode the bikes.  It was a 80 min ride for a estimate of about 20 miles.  Was a nice cadence ride with a few times coming up out of the saddle.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Running MilesSwimming YardsBike Miles
4.70850.000.00

AM-  45 min swim this morning.  Had to go it alone with the wife not feeling into it.  So worked a bit more on my double switches.  Then worked about 25 mins of triple switches.  Went pretty good for the most part.  Still have a bit more work to do on it.  Getting close to doing full strokes now.  Where I will actually be swimming.  I am starting to enjoy the drills.  Tonight will be a 45 min run.  Hopefully I can get it in outside before the scouts come over at 6.  Sure hope the weather is good.

PM-  So after work we went out for a nice recovery run.  Thought it was warmer.  But it looks like it was 44 degrees out with a wind.  So its starting to warm up some.  Kristi's hammies are still troubling her so it was a slower pace.  But felt good none the less.

TT 46:54  AP 9:57


Foundation 8c Miles: 4.70
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(2)
Running MilesSwimming YardsBike Miles
0.001000.000.00

Changed up todays workout for tomorrows.  So its a 50 min swim instead of a 120 min bike.  Got to the gym early to get it done.  And the wife was feeling much better and joined me.  Worked on more drills. for the first 35 mins with a new one thrown in.  Still need to work on it a bit more.  I am 1-2 drills away from the full stroke so hopefully everything will come together.  Did alot of triple switchs.  Which means alot more distance.  I can almost get 3 sets in per lap.  Did some swimming at the end.  Still missing the final 2 drills to learn the right strokes and putting it all together to swim.  And swam without fins.  But overall I feel like I am making some good progress.

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
Comments(2)
Running MilesSwimming YardsBike Miles
0.000.0031.40

Was nice to sleep in to the normal time for the first time this week.  So felt rested for the ride today.  Which was going to be a 2 hr ride.  So we decided to ride the course for the Kearns sprint race that is coming up in 2 weeks.  I opted to ride my tri bike and Kristi took her road bike.  So it was good to see at what parts she would come out of the saddle and I would have to stay in it to keep up.  Since it is tougher on a tri bike on the hills.  There was a North wind which really didn't really bother me much on my tri bike.  Yet was more of a issue for her.  And on the hill I was able to keep up ok on the steepest parts of the hill.  And for the downhills and flats with the wind.  I would be able to pull away from her.  So that was good test to see which bikes.  I will for sure be using my tri bike.  Since I have ridden both course before since it is around my work.:)  Should be a good race.  After the first hour Kristi was freezing.  And so I went on alone to scout out a good riding route for us to do for another hr.  Turned out that I finished 1 hr later and only a few secs under 2 hr mark.  With the wind also on this part of the ride.  Which was a strong crosswind.  I didn't notice it much in the sense of it trying to blow me over like it would on my road bike.  Which was good.  The bad thing was on this downhill portion I should of been able to go alot faster.  But the wind slowed me down to 26-7 mph.  Till I got back into the neighborhood area.  And it was back up to 29-30.  Avg speed was 15.6.  And 31.4 miles.  This was my longest outdoor ride I have done to date.  Besides when I was younger.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Running MilesSwimming YardsBike Miles
18.000.000.00

Well I should of gone out early in the morning for this run and got it done.  But didn't get out to do it till 5pm.  In the morning we ran all over.  First stop was for another swim suit.  At pool and patio.  And then off to SBR for our wet suits.  We were able to test them out in the endless swimming pools next door.  WOWWWW!!  Wet suits are awesome.  I can't wait to use them in my first outdoor swim.  Man do they balance you out.  It all but swims for you.:)  We picked up the last few pieces for our bikes also.  Which was water bottles and a bag for gu's.  

Then we ate at IceBerg.  WOW that was a huge shake.  Gave me a headache having that much sugar.  And upset my stomach later.  Didn't feel well the rest of the night.  Which was making it tougher to get out for my run.  Finally I decided to just do 3 loops of the route I use to run with Alex.  Which would mean 3 big hill climbs about a 1.5 each time.  Which was mile 3 to 4.5.  Had a headwind for the 1-2 miles and tailwind for 4-5.  The 3rd loop was taking  it tole on me along with some GI issues I was having from iceberg.  But was able to make a strong finish.  And my fastest mile was my last.  Was up for a few more hrs with a sore stomach after the run.

Loop 1            Loop 2            Loop 3

Mile 1 8:10     Mile 7 8:12      Mile 13 8:38

Mile 2 8:10     Mile 8 8:20      Mile 14 8:45

Mile 3 8:45     Mile 9 9:16      Mile 15 9:52

Mile 4 8:09     Mile 10 8:48    Mile 16 9:14

Mile 5 8:09     Mile 11 8:17    Mile 17 8:23

Mile 6 7:32     Mile 12 7:50    Mile 18 7:04

TT 2:31:40  AP 8:26


Foundation 8d Miles: 18.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(1)
Running MilesSwimming YardsBike Miles
2.000.0018.75

Brick today.  Should of been yesterdays workout.  But needed to get in a long run to get ready for Ogden.  So the brick today was to prepare for the next 2 weekends.  With the dual and tri coming up.  So did the 75 min bike and only 20 run instead of 40.  But its all good.  On the ride we went for part of the route I did on Fri.  With like 3 fairly flat then the next 3 or so a uphill climb.  Was pretty good workout.  We worked on gear shifting and when to shift.  Which really makes a huge difference.  We hit 2 hills later on in the ride.  And just flew up and over them like they weren't really there.  Its all in the shifting and when to shift.  We both hit a top speed of 39.11 on this ride.  After getting home.  Changed over to our running shoes and went for a 2 mile run.  Avg pace of 9:30 which was pretty good recovery.  Legs are feeling good today.  Just tired.  And took a 2:30 hr nap. Feeling good about the races coming up.:)

Foundation 8d Miles: 2.00
Night Sleep Time: 8.00Nap Time: 2.50Total Sleep Time: 10.50
Comments(3)
Running MilesSwimming YardsBike Miles
0.00500.000.00

AM-  Recovery week this week.  So only 20 min swim this morning and 45 min run this evening.  Swim went pretty good.  Got in 2 new drills.  Got to get one more stage done and then will be on to the last new drill.  Which will be the full stroke.  So I am kind of excited for that.  So then I can then put it all together and be swimming.  Got just under 2 weeks till my first tri.  The good thing is that it is in a pool so I will be alright if I need to stop a few times.  But hopefully by then I will my swimming stroke and can be able to do that for the lengths and rest at the turns.:)

PM-  Went and did all my car registration stuff after work.  Right when the rain storm hit.  Ate dinner and went to bed early.  Should of gotten the run in.  But dont feel to bad about it.  I am feeling a bit tired and could use the extra rest.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(1)
Running MilesSwimming YardsBike Miles
0.000.008.75

Today is a biking day.  And only a 35 min ride.  So we rode up 7000s and back down.  Going up took 20 mins.  Coming back down only 10 mins.  There was a cold wind from the South.  But no rain so its all good.  Rode around a bit in the neighborhood to get in some more time.  Seemed like a short little ride.  Where it was done way quick.

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
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Running MilesSwimming YardsBike Miles
4.00500.000.00

AM- Went for a swim this morning for 20 mins.  Short and sweet.  I was able to get in some swimming strokes at the end.  Went really good at first then took the fins off.  Struggled with it for about 2 laps and then it started to come together.  I sure haven't gotten it down.  But making great progress.

I am debating about doing the Bear Lake Brawl or Utahalf on my Bday.  Which is a non IM half ironman.  They are on Aug 28.  The one is at Bear Lake and other at Utah Lake.  And both are great prices.  My only concern is the swimming portion.  I am sure I can get my biking up to the 56 mins and sure I can run 13.1.:)  Its just the 1.2 swim.  But hey I will have my wet suit to keep me afloat.:)

PM-  Tonights run is only a 30 min one.  So decided to try a few things different for the race.  Wore my racing flats without my orthotics to see how they would be without them.  And had my new shoelaces in them also to see how the feel was with them.  Went really well overall.  Problem was that the wife went out earlier then me.  And so when she told me I needed to reset the watch.  I misunderstood that the watch had to have it past runs cleared.  So I didn't get a accurate split going.  ARGH!!  And it kept beeping at me every few secs after the first mile.  Did the 4 mile loop with the 2nd mile uphill and 4th downhill.  Haven't ran this one for a while.  But felt really good on it.  Saw the first mile split at 7:15.  Way faster then I wanted but thought it was fine.  Headed up the hill and finished that mile at a 7:50.  Which was tough and one of the fastest splits up it.  I will have to check back and see if it is.  Next that mile it started chirping alot.  The 3rd mile was into the wind also yet was fast.  I really highly doubt that I read it right when it said a 5:54 for that mile.  And right close to the end of the last mile with .1 or so to go I was at a 6:09 pace.  Finished it with a 28:25 and 4.02 miles.  So the times dont add up to well.  So I am sure of the first 2 mile splits and unclear on the last ones.  So its kind of a guess.  All I know though is that my feet left very light and fine without the orthos.  And happy that I finished under 30 mins for the 4 miles.

Mile 1 7:15

Mile 2 7:50

Mile 3 7:11

Mile 4 6:09

TT 28:25  AP 7:06

Avi-Bolt 2 Miles: 4.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(11)
Running MilesSwimming YardsBike Miles
0.00700.000.00

Early morning swim today.  30 mins in the water.  Did 15 drilling, 5 swimming with fins.  And last10 mins swimming without.  Started getting the feel for it alot more in the last few laps.  Having a hard time keeping track of the total yards though.  Way to many things to think about.:)

The weather for the race this weekend is looking great.  Finally some good weather.  But I am sure we will get snow yet again.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(1)
Running MilesSwimming YardsBike Miles
0.00700.0020.00

AM-  Went for a swim again with the wife.  We did 30 min swim this time.  So I spent 10-15 drilling.  And then on to straight swimming.  Started feeling better after a couple laps and then I tried to change up the sides I was breathing on.  Was off for a few laps.  But those last say 6-8 laps.  Were right on.  Feeling really good about my progress swimming.  So I am excited for this racing season coming up.

PM-  We went and rode the course to see how it looked.  Looks like a small trail but it will work just fine.  We should be spread out enough after the run that I wont have to worry about passing to many people.   On the smaller trail.  Man is there a lot of gnats and bugs on that ride.  Should be a good race tomorrow.  Oh on the ride out took 34 mins.  And back was 28 mins.  Wanted to kick it up after avg pace of like 20.  And was able to hold a 23.5-4.5 pretty well for the last 4 miles or so.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(4)
Race: Legacy Duathlon (4 Miles) 01:29:53, Place overall: 13, Place in age division: 1
Running MilesSwimming YardsBike Miles
4.500.0020.00

This might be a bit long.  Since there is a few different parts to it.  So this is my 2nd one this year.  But you cant compare it to any of the other 2 that I have done.  Since the distances are different.  This one is a 2 mile run 20 bike then 2 run.  The distance on the run were off from the watch by about .17 or so.  And the bike was right on with a little more for the transitions.  The temps were perfect for the race.  And really wasn't any wind to speak of.  And there was 200 or so doing the dual.  And about 20 or so doing just the bike ride on the Legacy parkway.  Transition opened up at 7am to set up our area.  So we got there a bit early and got a great spot right by the start of the bike.  Set up and got ready.  I was able to get in a good 6-7 min warm up.

So starting the first run was interesting.  Since it is on a small trail.  They had people start off by there predicted finish time of the first 2 miles.  And would let people go every 2-3 secs.  Fastest going first.  So there was about 10-15 before me.  I was shooting for a 14min 2 miles.  So of course the first mile came in a bit fast.  And short for say with first mile at 6:45.  Slowed it down for the 2nd a bit more with a 6:57.  Yet there was still a ways to go to the transition area.  So for the first run I took and ran a 14:38.   Which was 14th overall and 3rd for my AG.

First transition was bad.  Did it in 1:15 which was 41 overall and 5th in my AG  ARGH!!  Not sure why it was so bad.  The guy that was 2nd in my AG did it in 23 secs.  And alot faster on both runs.  So changed and took to the bike.

The bike portion was a lot better once I got going.  Going to work on maybe having my shoes already on the bike maybe to save time.  But felt pretty good.  And wasn't alot of people out there really before me in the race.  Got passed by a few just before the turn around and none after that.  I passed a few people though from the earlier bike race.  Total distance on my bike was 20.34 miles 57:00 Avg speed 21.44 avg cadence was 73 and max speed of 26.17 miles.  And was 18th Overall and 1st for my AG and total time of 57:00.  The guy that had beat me in the transition and 2 runs was 4 mins behind me on the bike.

Transition 2 was even worse then the first one.  I think also with riding a tri bike.  I dont need the gloves and they slowed me down maybe some.  But need to work on this.  Ended up 46 overall and 8th in my AG with 1:25.  And again the guy battling me did it in 23 secs.  WOW!!

Run 2 is next to do and to my surprise I had no rubber legs going into the run.  For the mile of the bike I dropped the gear and spun out my legs as much as I could to flush out my legs.  And it worked great.  So took off running and restarted my lap to see when I came out of the transition my paces.  Caught a few people again on the run.  And the guy I passed during the first run.  Was right there in front of my for the 2nd.  And this time I passed him much sooner.  At about .6 or so into the run.  I was passed going the other way the winner of the race.  And everyone else behind him.  Where did all these people come from??  LOL So I was gaining on the guy with the Strider shirt on that I passed on the bike ride.  Which just happened to be the guy in my AG and took 2nd.  I was almost up to him at the turn around.  And he started to leave me on the 2nd mile in.  My first mile came in at a 7:00 pace.  And I was happy with the 2nd mile but could of drove it home harder with the Strider guy a bit ahead of me.  He finished a bit ahead of me but it wasn't enough with 7:21 the 2nd mile. And a 1:11 for the last .17 on the watch. I had gotten him by 4 mins on the bike and he only had me by 32 secs on the run.  Just enough to beat him on his Bday.  Since I chatted with him at the end of the race.  Crazy thing with all these transitions. And different parts.  So my 2nd run was 10th overall and 2nd in AG.  WOOT WOOT!!

So ended up taking 13th overall and 1st in my AG by 10 secs.  Next wouldnt be for 13 mins. I really learned a lot from this race.  First I need to work on my transitions.  I really lost a lot of time in these.  And so I have to really work on this.  Also the bag that I got to hold my gels in really did a number on my right leg.  The velcro tore it up a few times when it would hit my leg.  OUCH.  The gelling up and hydration that I did worked great.  And so I have not complaint there.  And the racing flats were awesome again.  My legs didn't feel heavy or anything.  Oh and the guy that was 10 secs behind me.  He ran a 2:54 Ogden marathon last year.  So I am feeling pretty good about being able to make up for it on the bike.  Who would of known it was going to be my strength.:)

Avi-Bolt 2 Miles: 4.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(10)
Running MilesSwimming YardsBike Miles
13.30600.000.00

AM-  Morning swim feels so good after a busy weekend.  Swam for 30 mins total.  With first 10 drilling and then 20 mins of just swimming.  I am still progressing it feels like.  With being able to swim a bit better.  Struggling still on breathing more on my left side vs the right.  The timing just seems off and so I think I am not waiting long enough to get a good breath or maybe my right arm I am pulling in too soon.  Something is off though so I got to work on that some more.  But for the most part it felt pretty good.  And feeling that I can do the 400 yd swim come Sat.:)

PM-  Man rough run tonight.  Was going to make it a long run since I didnt get one over the weekend.  And well it was tough.  Not sure if it was because it was 75 degrees and a wind or still tired from the race.  My was having some GI issues too.  Kept tasting my lunch for say and a few times though I was going to puke.  Which might of actually been a good thing.  Was shooting for a 8:00-30.  And I am sure it was bit off of that.

TT 1:57:43  AP 8:51

Foundation 8c Miles: 13.30
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(2)
Running MilesSwimming YardsBike Miles
0.000.0020.25

Tonight ride was a 75 min bike.  So decided to brave the wind.  There was a strong South wind.  It would push me around a bit on the east or west parts.  Decided to ride the course for Saturdays race again.  Wow the downhill part with the wind to my back was crazy fast.  Hit 46 mph on that part.  And then the roughest part was the uphill and the headwind.  OUCH!!  It was a tough climb but good training.  Finished up just adding a few easy miles on flat road.

TT 1:14:28 20.25 miles Avg speed 16.8

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(1)
Running MilesSwimming YardsBike Miles
0.00750.000.00

AM- Morning swim for 35 mins.  Did 200 yds drilling w/ fins.  Then worked on different parts of my swimming technique.  Bilateral breathing is still rough.  Breathing on the left side is getting better.  Focus on looking down and less kick.  Stay more relaxed.  Were the different focuses.  Feeling pretty good.  Need to relax more still needing to take 4-5 yoga breaths at the end of each lap.

Going to take some time and look at the training schedules more for the half iron distance.  The one I thought we were going to go with is really alot more advanced on the swimming for sure.  If I would of done the training it said today.  I would of swam almost 2,400 yrds in the same amount of time.  So hmm  either I need to find a better plan or wait till next year to do it.

PM- Missed the run for a clinic they were doing for the race.  Was alot of good info.  Just a few things to make me think about for the swim.  We swam again for like 20 mins.  Learned a few things for my transitions and also in the swim.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(4)
Running MilesSwimming YardsBike Miles
0.00800.000.00

AM-  After going to the clinic last night.  I decided to swim again.  And since I missed the run last night because of the clinic I will try to get it in after dropping off the girls.  So worked on a few things today in the swim.  It was a 45 min workout so did 250yds drilling/warm-up.  Then went into swimming.  Since the race is 400 yds and 50 yds at a shot.  I was really wanting to see how I would do w/o my rest after each 25.  Man was I out of breath at the end of that.  So I dont know if I will be doing the quick touch push-off streamline guides into the other lane bit.  Just worked on keep it nice and easy.  My goal is going to be to swim it well but taking enough breaks to make it through it and not need a life guard.  Oh and to have energy for the bike and run.:)  So will try and keep it nice and relaxed the best I can.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(3)
Race: Spring Sprint Tri (16 Miles) 01:23:30, Place overall: 82, Place in age division: 16
Running MilesSwimming YardsBike Miles
3.10400.0012.50

This was my first attempt at doing a tri of any distance.  So it was nice to have it in a pool for the swim and knew the bike course pretty well.  And to help improve on my transition times we scouted out the transition area the night before.  We were able to land what we thought were the prime spots for the race.  And so it worked out really well getting there at 6am.  Tris and duals really reward the early bird.  So got out spots and headed back home.  Since we only live about 2 miles from the race.  The night before we scouted out the run course and found it to be quite a tough hilly course for the first half for sure.  Maybe even the first 2 miles of the 5k.  So it was great to see what we were up against the night before so no surprises. 

Swim- 400 yds 8 laps of 50. 17:36 32/32  OH BOY!!  I was really dreading this.  And how they start this is based on your 100 time.  With 5 different groups.  I opted for the very slowest of them all.  And so was about the 15-20th from the last to get in the pool.  The weather was really cold but warmed up just about the time I got in.  And then it begun....  Got off to a good start I thought.  Till about 15 yds in the guy behind me was already passing me.  Oh man this wasn't going to be the only one.  I had people passing me all the time.  But felt pretty good up till someone would pass me.  Mostly if they touched me or something it just threw me off and I would just do a side swim thing.  So my goal was to try to relax and not use up to much energy because I knew I was going to pass anyone that passed me on the bike and swim.  So I just kept pushing along.  I would rest just a sec at the end of each 50 for 2-3 breaths and off I would go.  Get to the half way and then change over to the side swim thing and then once rested go with the freestyle again.  Worked great.  As I got out of the pool I noticed only like 5 people still in the pool.  Good I wasn't dead last.:)  But I am sure time wise it was close.Oh yeah.  I was dead last in my AG for sure.  This is where I can make the most improvement.  I was able to keep my heart rate down enough to do a good showing in the bike and run though.  Which was what I wanted to save energy for.  And in the process didn't drown.

T1- 1:25 11/32 Bit of a run to get to these one.  So it was a run across grass and such.  I opted to leave my sandals close to the end of the swim and passed like 5 people just getting to the transition.  Felt it was a good change and stuff.  Could still improve on it for sure.  But much better position for sure.  Will have to wait and see from the results when they are posted. Was in the top 1/3 almost.  Improved some in 1 week.

Bike- 12.5/40k 43:20 Avg speed 17.2 5/32. Got on the bike a lot better I think this time.  And my legs and body felt good after the swim.  So at least I hadn't killed myself in the swim.  First 4-5 miles on the bike are all uphill.  Good thing I have ridden it a few times because shifting was right on.  Passed tons and tons of people.  Got them on the up hills and down.  Flats only 5-7 for that 2 mile stretch.  And another ton going back up.  Few more on the fast downhill.  Top speed was 42mph no wind at my back.  So I kept saying to myself.  I got to make up for the swim.  And kept pushing it.  No one passed me on the bike.  One by did try to retake me on the hill while I ate a gu.  But once he came up a bit closer.  I could hear his bike.  Got my water and slammed it into a higher gear.  Poor guy was toast.  Got another 5 rides in that small stretch after the gu.  And raced down.  Tossed it into a higher gear and spun the legs out for the last 2 miles that just flew by.  Chased down a few on that stretch too.  Sweet top 5 on the bike.

T2- 1:03 14/32 This one was perfect positioning so my time here should of been good.  Hopefully a quick exchange and off I went.  Can't wait to see the results again.  Got the results back.  Much much better on this transition.  Well at least in the top half.:)

Run- 5k -20:15 pace 6:32 6/32 in AG.  Ok here we go.  Starts out uphill with a short false flat. This is where I could really see the age of who I was passing.  Since they mark it on your right calf.  First 5 people on the first uphill that I passed 2 where in my AG.  Oh yeah.  That really got me going stronger.  There was a lot of uphills and some flats and quick downhills.  This first one wasn't that bad.  2nd big one was only 1 guy there and the next group of people must of been 10 houses down the block.  My chest was hurting a bit here.  But felt it was going to be a tough 5k pace.  And just pushed through it. Quickly got them on the 2nd steep hill and found another few shark baits there also.  I was feeling strong.  These hills were just punishing though.  But they were suffering more then me I kept saying.  Stay relaxed.  Was a small aid station here so must of been about half way out.  But still 2 hills coming up.  Ran through that aid station.  And passed another 5 people easy.  Took a few more out on the hill and saw up ahead about 5 houses the next set of people.  Here we go down hill.  And I was feeling good and relaxed at this point.  And one of them was a 39 yr old.  That is all the motivation I needed to push it harder.  Caught them before the next turn.  And found more coming up to a small uphill before hitting the grass again.  There was at least 10 people that I could see ahead.  And wanted to pass them up.  They passed me on the swim and it was my turn to pass them all back.  It was tough to kick it up to much on the grass but I was now hitting a really fast pace.  Got passed just about all the ones I think I saw there.  And hit the side walk now with a few sharp turns.  I sure loved my racing flats at this point because my feet felt light and fast.  On the corner right before you enter into the olympic oval some people yelled for me to pass them.  They were 3 guys scattered out right before going in.  And it was enough to get me to push that pace even more.  It was a really cool finishing area.  And I was only able to get one more guy in that last stretch to the finish.  I could hear my wife cheering for me as I finished my first Tri.  It was great to have her there at the finish for me.  Where normally I am there waiting for her or running back to run in with her.  I felt like I could just puke.  I haven't pushed that hard before in a race.  So retreated to the bathrooms and calmed everything down.  It felt so good to finish it and hey I didn't drown.:)  I am looking forward to doing more.  And I was pretty close to the top I think.  But really can't tell till the post all the different times.

For sure though I need to work on my swimming.  I felt really relaxed on it.  Just needing to get in better distance.  Which is right on where I feel I am with my swimming.  Ran into a bunch of people that I have already meet from the Desert Sharks and other duals.  And my buddy Pete that I use to run with in the mornings during the Winter was there.  Of course he beat me pretty good.:)  (Had to of been the swim he was in group 2)

bib number: 196
overall place: 82 out of 278
division place: 16 out of 32
gender place: 69 out of 176
time: 1:23:35
pace: 0:
swim: 17:34  32/32
t1: 1:25 11/32
bike: 43:20 avg speed 17.2 5/32
t2: 1:03 14/32
run: 20:15 Pace 6:32 6/32


Avi-Bolt 2 Miles: 3.10
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(10)
Running MilesSwimming YardsBike Miles
9.10700.000.00

AM- 35 min morning swim.  Felt pretty good this morning.  Rested up alot over the weekend.  Did 250 yds of drills with fins then swam.  Worked on a few different things on the swim.  Started with trying to stay relaxed.  Moved on to trying to speed up.  And kept noticing my legs weren't staying as balanced and so then worked on keeping my chest and head down.  Which was great for my legs but made it harder to get air a few times.  Finding my balance while swimming.:)  Feeling really good about my progress.  75 min run tonight.  Next race on the schedule is Ogden Marathon.  Which is going to be a long run. 

PM- Ran right after work.  Decided to try and run it 8:00-30.  Hit it pretty good.  Some a bit slower and a couple faster.  Legs felt a bit tired still from the race.

TT 1:14:41 AP 8:12

Foundation 8d Miles: 9.10
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(7)
Running MilesSwimming YardsBike Miles
0.000.0020.00

Had to take the ride indoors due to the wind.  It was really bad like 35-50 mph winds.  So we wanted 3 episodes of friends in the gym as we cycled.  Wasn't too bad.  Made it mostly a cadence ride.  Its nothing like doing a ride outside.  Can't wait till the weather is constently good. So 80 mins for about 20 miles or so.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Running MilesSwimming YardsBike Miles
5.60900.000.00

AM-  So 45 min swim this morning.  Went with drilling a bit longer.  Worked on my bilateral breathing with fins.  To get the rythem down.  Did that for about 20-5 mins of it.  And then worked on it w/o.  It went pretty good.  Was still taking in alot of water.  But was making some good improvements on balancing in the water.  Still very windy out there today.  Will have to see how it is later when I need to go for my 45 min run.

PM- Went for a run at the gym for 45 mins.  Ran a tempo run for say.  2 miles warm-up 9:00 then 8:30.  Then 2 miles at 6:58.  Then dropped it back to 8 for other mile and then cool down.  Felt pretty good.  Kristi wasnt felling very well so was doing it solo.

TT 45:00

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
Comments(1)
Running MilesSwimming YardsBike Miles
0.00900.000.00

Swim this morning.  45 mins in the pool.  Did more drills and tried some paddles also.  Kind of different but I am not ready for those yet.  Feeling better and better about breathing on the left side.  Sure its not even close to perfect but its improving each time.  What was helping was rotating more.  So now working on looking straight down and rotating more.  Seems to work pretty good for getting more air.  Tried to change up my stroke some.  That only left me with too many things to work on.  So went back to the breathing and rotating.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Running MilesSwimming YardsBike Miles
5.200.0017.50

Opted to doing Sat workout over todays ride.  So I did 70 mins on the bike in the gym then jumped onto the TM to do 45 run.  Did the xcountry course on the bike twice.  And then TM just average pace of 8:30.  Legs were a bit like jello after the ride.  But cleared up after a bit running.  Took a gu around the hr mark.  Going to be heading down to SG for the IM.  It should be alot of fun volunteering and cheering this weekend.

Foundation 8d Miles: 5.20
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(4)
Running MilesSwimming YardsBike Miles
96.0010600.00209.15
Foundation 8d Miles: 49.30Foundation 8c Miles: 29.50Avi-Bolt 2 Miles: 11.60
Night Sleep Time: 201.00Nap Time: 2.50Total Sleep Time: 203.50
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