I am proud to announce that the MS Fundraiser raised a little over $5600 (about 112% of the goal set at the start of the campaign). Many thanks to all those who contributed by means of donations, prayers, and helping to spread the word. Kind people like you inspire me and make this world a better place.
Thanks,
Chuck & Family
Thursday, September 30, 2010
2010 Virginia Double Iron Race Report
Note: I included some photos of the race below the report...
Prior to heading to Virginia I tried to think about everything I would need for the race (lights for bike and run, wetsuit vs. speedsuit, helmet - aero or not, wheel choice, nutrition...). Without knowing the water temperature or weather I decided to pack the kitchen sink and hope that I was prepared for anything. I packed a full wetsuit, sleeveless wetsuit, speedsuit, road helmet, aero helmet, sleeveless jerseys, sleeved jerseys, tri shorts, tights... Basically anything I thought would be useful.
In an event like this you are required to bring your own support crew. My parents almost did not make it. My dad was hospitalized for a number of days leading up to the race due to a bleeding ulcer. He spent 3 of those days in the ICU and received 6 pints of blood. He was released from the hospital the Sunday prior to the race. I thought they would end up staying home at that point, but they really wanted to come. My mom made sure they had the doctor's consent and they were on their way. It meant so much to me to have them both there. As usual, Jess, Seth, Saige, and Zac were there to support me. Ann and Alex Bowman made the long drive from Tallahassee to be there for me and my family. My wife's grandparents and mother also came to Virginia; they did a great job cheering me on, but most importantly they helped entertain the little people during a large portion of the bike.
I arrived in Virginia 5 days prior to the race. My plan was to spend a few days getting used to the course, weather, and water temperature. The water was very warm - maybe 80 degrees. That made the wetsuit debate an easy one... speedsuit for me. Even if the water temp dropped to 77 or 78 degrees I preferred to not risk overheating in a wetsuit.
The next big decision was which helmet to wear - aero vs. road. I was leaning towards the road helmet due to it being lighter. 224 miles is a LONG way to go so I thought a lighter helmet would probably serve me better. However, if the weather was going to be cooler I would consider the aero helmet as it would help keep me warmer and be faster. The weather ended up being in the mid to upper 80s during the bike...road helmet, specifically my Rudy Project Kontact+ helmet. The Kontact+ is very light and has plenty of air flow, which keeps my head cool.
Which running shoe to wear was a no brainer. I have been running in Spira shoes for 4 years now and love them. I decided to go with the Spira Stingers. Yes, the racing flat. I have been doing most of my long runs in them and have not had any issues due to lack of cushion or stability.
Nutrition was easy for me. I have been practicing the same nutrition for months now. I am a big believer in practicing your nutrition as often as possible prior to the event. My nutrition plan consisted of First Endurance Pre-race, First Endurance Ultragen, First Endurance OptygenHP, First Endurance MultiV, Gatorade Pro, Carbo Pro, Thermolytes, PowerBar gels, uncrustables, cliff bars, and water. The addition of the uncrustables was new for this distance; the rest of my nutrition was broken in during my Ironman training last year
The morning of the event I woke up at 2:15 AM as I could not sleep. If you have read my blog before you know that the random early wake up is not new to me. I decided to begin the fueling process. I ate 2 servings of Cream of Rice cereal and drank 24 ounces of Gatorade Pro. While prepping my transition I ate 1/2 a cliff bar and drank 12 ounces of water. 30 minutes prior to the start of the event I drank First Endurance Pre-Race mixed with Gatorade Pro, Carbo Pro, and 1 Thermolyte tab. The First Endurance Pre-race really helped me to focus and provided a nice pick me up heading into the start of the race.
When I had about 15 minutes until the swim I started to get ready... I put on my speedsuit lubed around the seam lines to prevent chafing. I prepped the goggles with anti-fog spray and put on my cap. When I looked around, I noticed that everyone else was wearing wetsuits.... Hmm... At that point I was hoping I had made the right decision as I have found a speedsuit to be 5 sec slower than a wetsuit per 100 meters.
The whistle blew and we were off for the start of the swim. The swim was a 12 laps out and back course. My plan was to stop every 3rd lap for fluids and Sportslick lube as needed. I quickly settled into a pace and just relaxed. At the first turn around I had already opened up a pretty good lead. That was a good sign... There was one very shallow part on each loop that had people scraping their knuckles on the bottom. In order to keep swimming instead of walking during that stretch I needed to alter my swim stroke and pull wide. Overall things were relatively uneventful during the swim. I did manage to cut my elbow on a rock on lap 7, but it was not deep enough to require medical attention so I continued on. My goal for the swim was 2 hours... I ended up at 1 hour 58 minutes for the swim.
I stayed relaxed during T1. I hit the lockeroom and decided to shower before heading out on the bike. I used Sportslick to lube my tri shorts in hopes of not chafing and of preventing anything that its anti-fungal components were designed to prevent. I put on my sleeveless jersey, Desoto shorts, 2xU calf guards, and bike socks. Once I was dressed I headed out to my QR CD0.1 bike and put on my helmet and bike shoes. On the bike course I tried to relax and settle into a rhythm. All I kept thinking about was all the freakin U-turns - 90 of them. I had 2 loops, roughly 10 miles, completed by the time the next competitor entered the bike course. Being out on the course before the other competitors allowed me to get comfortable with the hills and the U-turns before I had to start worrying about the other riders.
It turns out I shouldn't have been so worried about all the U-turns. On one hand, I am not the best at U-turns and the result is a slower loop. The upside was huge though. With the course being short loops I was able to interact with everyone much more. This made the ride more enjoyable. The kids were cheering for me when I went by the transition tent. The other cyclists were even encouraging. Nik was great to ride with until he was pulled out for medical reasons. Paul and I had a good banter going. Chris was smiling the whole damn ride- don't even ask me how that was possible because I have no clue. Jaime was cracking me up. Ghislain was keeping me focused. Everyone there made such big impressions on me. I had fun cheering them on as well.
My goal for the bike was simple, stay under 15min 30 seconds per loop, 45 loops... In the early stages I ended up peeling off 13-14 min loops. I did my homework before the race and knew that the fastest cyclist usually would only go 15-16 minutes per loop on this course. After 56 miles I was still holding the pace and feeling comfortable. My competitors had all dropped off the pace. This left me with the decision to keep going at my current pace or to slow down knowing that the pace was much faster than I expected to hold. I decided I would just go with it and see what happened. At the 112 mile mark I checked the Garmin and I was at 5 hours and 19 minutes. This was much faster than I had anticipated, but I was still feeling good. I remember watching the Garmin and at 181 miles I said to myself that this is my longest ride ever, which happened to follow my longest open water swim ever. I knew I should be fatigued, but I was still feeling good. In fact, I actually picked up the pace from mile 120 -180. At about 185 miles I started to really feel the time in the saddle and had to re-lube a few times prior to completing the 224 miles. The other racers and the support crew were all very encouraging as I flew through the bike course. Jess, my mom, and Ann had a great system going to provide me food, fluids, and lube. When all was said and done I completed the 224 mile bike in 10 hours 51 minutes (a new course record, previous bike course record was 11 hours 39 minutes). The QR CD0.1 was very comfortable and handled well for all 90 U-turns. At this point in the race I was an hour ahead of where I thought I would be.
My nutrition on the bike was to alternate 24 ounces of Gatorade Pro, Carbo Pro, and Thermolyte with 24 ounces of water. Every 45 min I was either eating a mini-Cliff bar, 1/2 of an uncrustable, or a PowerBar gel. At hour 4 and 10 of the bike I added First Endurance Pre-race to the Gatorade mix to help me stay focused on the race. As you may have seen on Jeff and Ann's facebook page, a bit of Pepto made it into one of my uncrustables somewhere during that bike as well.
T2 had a little drama. On one end of the loop, I was told I was finished when I reached the other end. My Garmin numbers agreed. However, after reaching the other end of the loop and my last lap of the bike I was told I had one more to go. There were a number of people who were timing me during the bike as they were very surprised at my speed and consistency. They all came to my side and had the timer review the splits and it turned out that Garmin and the original count was right. They had one loop at 27+ min as they missed one of my splits... Awesome to know that people had my back because there was no way I wanted to get back on the bike and do an extra loop.
The run had many highs and lows. I started the run feeling good. I ran some early loops of the run course with my kids and Jess. It was a lot of fun to have them run with me. I cannot tell you how excited the kids were to be able to run with me. I managed to peel off 20 miles in 2 hours 40 minutes. I was feeling pretty good until my stomach started to get tight and I stopped absorbing fluids. I started to walk a little which turned into a lot. Ann Bowman race/walked some loops with me and helped me to work out the abdominal tightness. By that time I am afraid that the damage was done. My knees and ankles managed to swell, bruise, and were very painful. My Achilles started to really ache. At that point I started keeping tabs on the other racers in an effort to run on an as needed basis to try to minimize any injuries that might arise as a result of pushing through the pain. It was at this point that I realized how blessed I was to have the support crew I did. Seth, Saige, Zac, and Alex all ran with me throughout the night. They would sleep for a bit and then wake up raring to go. Their happy moods were contagious. Jess and Ann also continued taking turns running/walking with me. That run could have been a mental beat down. It ended up being full of precious memories. Seth even told me his favorite part of vacation was running with me during the race.
25 hours and 6 minutes after starting the race I managed to cross the finish line. The finish was very cool as the family was able to cross the line with me. The race exceeded my expectations. All the competitors were wonderful. Their determination was inspiring. The feeling of community between the racers, their support crews, the volunteers, and spectators is something that I have not experienced at any other race. When you enter a race the like Virginia Double Iron Triathlon you are not there to win, you are there to finish. That really changes the event as everybody is there to support each other and creates an atmosphere unlike any other race I have been privileged to participate in.
Exiting the water after the swim...
Getting sunscreen before heading out on the bike...
Getting ready to head out on the 224 mile bike...
One of the bike turn arounds with a beautiful view overlooking the lake... Check out all the tents on either side of the road for the support crews and athletes.
Me on my new CD0.1 bike...
My support area and some of my crew...
Some of the support tents... Each athlete had their own table with their specific nutrition and misc items.
Me and the race director, Steve Kirby, after I finished the race. Note the long sleeves and jackets. It got pretty darn cold overnight...
Prior to heading to Virginia I tried to think about everything I would need for the race (lights for bike and run, wetsuit vs. speedsuit, helmet - aero or not, wheel choice, nutrition...). Without knowing the water temperature or weather I decided to pack the kitchen sink and hope that I was prepared for anything. I packed a full wetsuit, sleeveless wetsuit, speedsuit, road helmet, aero helmet, sleeveless jerseys, sleeved jerseys, tri shorts, tights... Basically anything I thought would be useful.
In an event like this you are required to bring your own support crew. My parents almost did not make it. My dad was hospitalized for a number of days leading up to the race due to a bleeding ulcer. He spent 3 of those days in the ICU and received 6 pints of blood. He was released from the hospital the Sunday prior to the race. I thought they would end up staying home at that point, but they really wanted to come. My mom made sure they had the doctor's consent and they were on their way. It meant so much to me to have them both there. As usual, Jess, Seth, Saige, and Zac were there to support me. Ann and Alex Bowman made the long drive from Tallahassee to be there for me and my family. My wife's grandparents and mother also came to Virginia; they did a great job cheering me on, but most importantly they helped entertain the little people during a large portion of the bike.
I arrived in Virginia 5 days prior to the race. My plan was to spend a few days getting used to the course, weather, and water temperature. The water was very warm - maybe 80 degrees. That made the wetsuit debate an easy one... speedsuit for me. Even if the water temp dropped to 77 or 78 degrees I preferred to not risk overheating in a wetsuit.
The next big decision was which helmet to wear - aero vs. road. I was leaning towards the road helmet due to it being lighter. 224 miles is a LONG way to go so I thought a lighter helmet would probably serve me better. However, if the weather was going to be cooler I would consider the aero helmet as it would help keep me warmer and be faster. The weather ended up being in the mid to upper 80s during the bike...road helmet, specifically my Rudy Project Kontact+ helmet. The Kontact+ is very light and has plenty of air flow, which keeps my head cool.
Which running shoe to wear was a no brainer. I have been running in Spira shoes for 4 years now and love them. I decided to go with the Spira Stingers. Yes, the racing flat. I have been doing most of my long runs in them and have not had any issues due to lack of cushion or stability.
Nutrition was easy for me. I have been practicing the same nutrition for months now. I am a big believer in practicing your nutrition as often as possible prior to the event. My nutrition plan consisted of First Endurance Pre-race, First Endurance Ultragen, First Endurance OptygenHP, First Endurance MultiV, Gatorade Pro, Carbo Pro, Thermolytes, PowerBar gels, uncrustables, cliff bars, and water. The addition of the uncrustables was new for this distance; the rest of my nutrition was broken in during my Ironman training last year
The morning of the event I woke up at 2:15 AM as I could not sleep. If you have read my blog before you know that the random early wake up is not new to me. I decided to begin the fueling process. I ate 2 servings of Cream of Rice cereal and drank 24 ounces of Gatorade Pro. While prepping my transition I ate 1/2 a cliff bar and drank 12 ounces of water. 30 minutes prior to the start of the event I drank First Endurance Pre-Race mixed with Gatorade Pro, Carbo Pro, and 1 Thermolyte tab. The First Endurance Pre-race really helped me to focus and provided a nice pick me up heading into the start of the race.
When I had about 15 minutes until the swim I started to get ready... I put on my speedsuit lubed around the seam lines to prevent chafing. I prepped the goggles with anti-fog spray and put on my cap. When I looked around, I noticed that everyone else was wearing wetsuits.... Hmm... At that point I was hoping I had made the right decision as I have found a speedsuit to be 5 sec slower than a wetsuit per 100 meters.
The whistle blew and we were off for the start of the swim. The swim was a 12 laps out and back course. My plan was to stop every 3rd lap for fluids and Sportslick lube as needed. I quickly settled into a pace and just relaxed. At the first turn around I had already opened up a pretty good lead. That was a good sign... There was one very shallow part on each loop that had people scraping their knuckles on the bottom. In order to keep swimming instead of walking during that stretch I needed to alter my swim stroke and pull wide. Overall things were relatively uneventful during the swim. I did manage to cut my elbow on a rock on lap 7, but it was not deep enough to require medical attention so I continued on. My goal for the swim was 2 hours... I ended up at 1 hour 58 minutes for the swim.
I stayed relaxed during T1. I hit the lockeroom and decided to shower before heading out on the bike. I used Sportslick to lube my tri shorts in hopes of not chafing and of preventing anything that its anti-fungal components were designed to prevent. I put on my sleeveless jersey, Desoto shorts, 2xU calf guards, and bike socks. Once I was dressed I headed out to my QR CD0.1 bike and put on my helmet and bike shoes. On the bike course I tried to relax and settle into a rhythm. All I kept thinking about was all the freakin U-turns - 90 of them. I had 2 loops, roughly 10 miles, completed by the time the next competitor entered the bike course. Being out on the course before the other competitors allowed me to get comfortable with the hills and the U-turns before I had to start worrying about the other riders.
It turns out I shouldn't have been so worried about all the U-turns. On one hand, I am not the best at U-turns and the result is a slower loop. The upside was huge though. With the course being short loops I was able to interact with everyone much more. This made the ride more enjoyable. The kids were cheering for me when I went by the transition tent. The other cyclists were even encouraging. Nik was great to ride with until he was pulled out for medical reasons. Paul and I had a good banter going. Chris was smiling the whole damn ride- don't even ask me how that was possible because I have no clue. Jaime was cracking me up. Ghislain was keeping me focused. Everyone there made such big impressions on me. I had fun cheering them on as well.
My goal for the bike was simple, stay under 15min 30 seconds per loop, 45 loops... In the early stages I ended up peeling off 13-14 min loops. I did my homework before the race and knew that the fastest cyclist usually would only go 15-16 minutes per loop on this course. After 56 miles I was still holding the pace and feeling comfortable. My competitors had all dropped off the pace. This left me with the decision to keep going at my current pace or to slow down knowing that the pace was much faster than I expected to hold. I decided I would just go with it and see what happened. At the 112 mile mark I checked the Garmin and I was at 5 hours and 19 minutes. This was much faster than I had anticipated, but I was still feeling good. I remember watching the Garmin and at 181 miles I said to myself that this is my longest ride ever, which happened to follow my longest open water swim ever. I knew I should be fatigued, but I was still feeling good. In fact, I actually picked up the pace from mile 120 -180. At about 185 miles I started to really feel the time in the saddle and had to re-lube a few times prior to completing the 224 miles. The other racers and the support crew were all very encouraging as I flew through the bike course. Jess, my mom, and Ann had a great system going to provide me food, fluids, and lube. When all was said and done I completed the 224 mile bike in 10 hours 51 minutes (a new course record, previous bike course record was 11 hours 39 minutes). The QR CD0.1 was very comfortable and handled well for all 90 U-turns. At this point in the race I was an hour ahead of where I thought I would be.
My nutrition on the bike was to alternate 24 ounces of Gatorade Pro, Carbo Pro, and Thermolyte with 24 ounces of water. Every 45 min I was either eating a mini-Cliff bar, 1/2 of an uncrustable, or a PowerBar gel. At hour 4 and 10 of the bike I added First Endurance Pre-race to the Gatorade mix to help me stay focused on the race. As you may have seen on Jeff and Ann's facebook page, a bit of Pepto made it into one of my uncrustables somewhere during that bike as well.
T2 had a little drama. On one end of the loop, I was told I was finished when I reached the other end. My Garmin numbers agreed. However, after reaching the other end of the loop and my last lap of the bike I was told I had one more to go. There were a number of people who were timing me during the bike as they were very surprised at my speed and consistency. They all came to my side and had the timer review the splits and it turned out that Garmin and the original count was right. They had one loop at 27+ min as they missed one of my splits... Awesome to know that people had my back because there was no way I wanted to get back on the bike and do an extra loop.
The run had many highs and lows. I started the run feeling good. I ran some early loops of the run course with my kids and Jess. It was a lot of fun to have them run with me. I cannot tell you how excited the kids were to be able to run with me. I managed to peel off 20 miles in 2 hours 40 minutes. I was feeling pretty good until my stomach started to get tight and I stopped absorbing fluids. I started to walk a little which turned into a lot. Ann Bowman race/walked some loops with me and helped me to work out the abdominal tightness. By that time I am afraid that the damage was done. My knees and ankles managed to swell, bruise, and were very painful. My Achilles started to really ache. At that point I started keeping tabs on the other racers in an effort to run on an as needed basis to try to minimize any injuries that might arise as a result of pushing through the pain. It was at this point that I realized how blessed I was to have the support crew I did. Seth, Saige, Zac, and Alex all ran with me throughout the night. They would sleep for a bit and then wake up raring to go. Their happy moods were contagious. Jess and Ann also continued taking turns running/walking with me. That run could have been a mental beat down. It ended up being full of precious memories. Seth even told me his favorite part of vacation was running with me during the race.
25 hours and 6 minutes after starting the race I managed to cross the finish line. The finish was very cool as the family was able to cross the line with me. The race exceeded my expectations. All the competitors were wonderful. Their determination was inspiring. The feeling of community between the racers, their support crews, the volunteers, and spectators is something that I have not experienced at any other race. When you enter a race the like Virginia Double Iron Triathlon you are not there to win, you are there to finish. That really changes the event as everybody is there to support each other and creates an atmosphere unlike any other race I have been privileged to participate in.
Saturday, September 25, 2010
Thursday, September 23, 2010
Wednesday, September 22, 2010
Sunday, September 19, 2010
Saturday, September 18, 2010
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So crazy cold tonight. All
So crazy cold tonight. All of the kids have had a turn to run/walk with dad. He is still moving out there.
Friday, September 17, 2010
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Thank you so much for
Thank you so much for all of the donations and prayers. It means so much to us.
He is about 171 miles
He is about 171 miles so far into the bike. His pace is within 30 Secs from when he started so holding steady
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Over 145 Miles done. Looking
Over 145 Miles done. Looking good and steady. I went home and took a short nap and ate. I bet chuck would be jealous if he knew.
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Monday, September 13, 2010
Saturday, September 11, 2010
Friday, September 10, 2010
Thursday, September 9, 2010
7 days to go...
The race is in just over 7 days away...
My dad should be moving to a regular hospital room and out of the ICU. It looks like he has stopped bleeding and is stable. The doctor said he will be there for a few more days so they can monitor him and see if they can pump him with meds via IV to help expedite the healing process. Right now he is determined to go to VA for the race...
My dog is doing much better. He is eating now... :) It looks like we are out of the woods now.
My workouts have been going well. Tuesday I swam 2800 yards, rode 2.5 hours, and ran 5.25 miles. Wednesday I did a 1.5 hour ride and 9 mile run averaging 7:25/mile. Today I did 1.5 hours on the bike taking the watts up to 290 and ran 3.5 miles with a few 2 min efforts averaging 6:00/mile.
Tomorrow morning I plan to swim 4000-5000 meters in the morning and spend some time packing in the afternoon.
My dad should be moving to a regular hospital room and out of the ICU. It looks like he has stopped bleeding and is stable. The doctor said he will be there for a few more days so they can monitor him and see if they can pump him with meds via IV to help expedite the healing process. Right now he is determined to go to VA for the race...
My dog is doing much better. He is eating now... :) It looks like we are out of the woods now.
My workouts have been going well. Tuesday I swam 2800 yards, rode 2.5 hours, and ran 5.25 miles. Wednesday I did a 1.5 hour ride and 9 mile run averaging 7:25/mile. Today I did 1.5 hours on the bike taking the watts up to 290 and ran 3.5 miles with a few 2 min efforts averaging 6:00/mile.
Tomorrow morning I plan to swim 4000-5000 meters in the morning and spend some time packing in the afternoon.
Tuesday, September 7, 2010
Updates...
My dad is scheduled for a CT tomorrow. The doctors believe he might have damaged other organs once they saw the size and depth of his ulcer. That would not be good.
The vet said that my dog has a brain tumor. Right now he is on meds to help calm his stomach. At this point we are watching him closely to see if his quality of life improves or gets worse.
It almost seems pointless to update about my workouts at this point. I am still doing them, but I am mentally lost in thought around all the things going on right now. I am scheduled with Dr. Thompson tomorrow morning for my knee and hip pain. It has been getting progressively worse over the past few days. I have my final appointment with Dr. Van Tassell before leaving on Thursday afternoon.
The vet said that my dog has a brain tumor. Right now he is on meds to help calm his stomach. At this point we are watching him closely to see if his quality of life improves or gets worse.
It almost seems pointless to update about my workouts at this point. I am still doing them, but I am mentally lost in thought around all the things going on right now. I am scheduled with Dr. Thompson tomorrow morning for my knee and hip pain. It has been getting progressively worse over the past few days. I have my final appointment with Dr. Van Tassell before leaving on Thursday afternoon.
Bad, Bad, Bad, Bad
It seems like things go from bad to worse sometimes... My dad is in the ICU with an ulcer that will not quit bleeding. As of an hour ago he already had 6 pints of blood. My mom called and said that she was not sure if they would make it to the race. I told her not to worry about it and that I would figure things out. That would leave me short 2 support people. I should know more tomorrow...
One of my dogs is at the vet right now. We did not think he would make it through the night last night. The vet is currently running tests to figure out what is going on with him. He has not eaten in days and have been throwing up all over. He is old and has had health issues lately... 2 years ago I had one of my dogs pass away while traveling to a race. I am hoping that it is not going to happen again.
One of my dogs is at the vet right now. We did not think he would make it through the night last night. The vet is currently running tests to figure out what is going on with him. He has not eaten in days and have been throwing up all over. He is old and has had health issues lately... 2 years ago I had one of my dogs pass away while traveling to a race. I am hoping that it is not going to happen again.
Monday, September 6, 2010
9/6 - Long swim
Today I swam 6000 meters. I felt good... The first 2.4 miles ended up taking 54 minutes. I wore the speedsuit for the first 1800 meters. It is amazing how much more flexible a speedsuit is compared to both a full and sleeveless wetsuit. The down side is that both the full and sleeveless wetsuits were roughly 10 seconds per 100 faster than swimming without a wetsuit. The speedsuit is roughly 5 seconds per 100 faster than without it. I am not sure what the water temperature will be at my race, but here is what I am thinking right now:
72-74 degrees = full wetsuit
74-76 degrees = sleeveless wetsuit
> 76 degrees = speedsuit
I plan to take all three suits with me so I can make a decision there.
72-74 degrees = full wetsuit
74-76 degrees = sleeveless wetsuit
> 76 degrees = speedsuit
I plan to take all three suits with me so I can make a decision there.
Sunday, September 5, 2010
9/5 - Almost home...
In 12 days I will be over 1/2 way done with the race... This week has been a good week. I did not swim as much as I wanted to, but I did get in a 123 mile ride yesterday and managed to still feel good afterwards. In fact, I ended up running 8 miles yesterday evening.
This morning I volunteered at the kids YTS triathlon. All 3 of my kids participated and had a good time. It was soooooo much fun watching all the kids and adults do the tri this morning.
I ran 18.4 miles after I got home from the race and unpacked all the bikes (started the run at noon so it was hot...). 7.5 was at ultra distance pace (8:00/mile pace including a couple walk breaks...). I was feeling good at that point to I picked up the pace to IM pace and ran the next 7.5 miles at 7:04 pace. After that I ran 3.4 miles with my wife. I intended to do 20 miles, but ended up rubbing my left heel a little raw. It is a good thing it happened today as it reminded me to add blister band-aids to my list of things to bring to the race.
This morning I volunteered at the kids YTS triathlon. All 3 of my kids participated and had a good time. It was soooooo much fun watching all the kids and adults do the tri this morning.
I ran 18.4 miles after I got home from the race and unpacked all the bikes (started the run at noon so it was hot...). 7.5 was at ultra distance pace (8:00/mile pace including a couple walk breaks...). I was feeling good at that point to I picked up the pace to IM pace and ran the next 7.5 miles at 7:04 pace. After that I ran 3.4 miles with my wife. I intended to do 20 miles, but ended up rubbing my left heel a little raw. It is a good thing it happened today as it reminded me to add blister band-aids to my list of things to bring to the race.
Wednesday, September 1, 2010
16 days and counting...
I swam 4000 meters during the lunch hour. The swim did not feel very good...
After work I rode the training for 1 ht 15 min varying the watts between 200 and 230. Off the bike I ran 9.1 miles at 7:28 average pace (basically IM pace). All and all an easier aerobic day.
After work I rode the training for 1 ht 15 min varying the watts between 200 and 230. Off the bike I ran 9.1 miles at 7:28 average pace (basically IM pace). All and all an easier aerobic day.
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