Lee
06-06-2009, 06:59 PM
This was my first race since Ironman Canada in 2007. I was both nervous and excited. I have been training more consistently than I ever have, although training and racing are two different things so I was not sure how my racing results would be. As usual, I set way too many goals for this race: I wanted to do the race under 2 ½ hours, average over 20 MPH on the bike and do the 10K run under 50 minutes.
Swim – I was more relaxed than usual. My swimming base is the best it has ever been, which must have helped. I looked at the 1 mile course and the guy standing next to me agreed that it looked short. I realized how short when I hit the first turn in 6 minutes and was 25% done. This swim was also one of the more physical ones I have done as there was a lot of contact with the other swimmers. One guy I could not seem to lose seemed to be swimming an individual medley and would kick me every time he changed stokes. I finished at 24:03, which tells me the course was way short. (But, really, who am I to complain with my swimming history?) Average HR 134.
T1 – One of my biggest fears racing is the transitions. I feel it usually takes me at least twice as long as it should, but I have made some changes in my routine and focused a lot on how to transition faster. It paid off. I managed to get my wetsuit off faster than ever and rode sockless for the first time. I got out of T1 in 1:28 then I heard someone say “your helmet,” which I was not wearing. Running back to grab my helmet added another 36 seconds, which ended up coming out of my bike split.
Bike – I headed out on a 22 mile out-and-back course that I thought was relatively flat. I would learn quickly enough that this was not the case. I set out hoping to ride the course under an hour, meaning I would have to average 22mph. The unforeseen climbing along with a moderate headwind crushed that dream quickly. I actually didn’t realize I was riding into a headwind until mile 4. I thought I was just riding slowly. I hit the turnaround at just over 34 minutes and was not pleased, although I realized that I had less climbing and a tail wind on the ride back. My bike split was 1:04, which means I had a negative split of at least 4 minutes. Average speed 20.8 MPH. Average HR 155.
T2 – This was my first attempt to leave my shoes on the bike and I was successful. I put on my socks, shoes and visor and was on the run course in 1:32.
Run – My biggest focus for this season has been running (well, and transitions) since I felt this would be the best way to improve my overall time. This is the first time I have run 4-5 times a week consistently and done any track/speed work. The first ½ mile was painful and I asked myself “why do I do these races?”. I then settled into a comfortable pace, which, according to my Polar S1 Footpod, which has been fairly accurate, was about 7 ½ minutes per mile. I was a bit surprised because most of my training runs are closer to 8 minute miles, although this run course was completely flat, whereas most of my training runs, which are from my house on the top of Mercer Island, are not. I hit the turnaround at 25:24 but my watch read that I had run 3.4 miles, not 3.1. Nevertheless, I was determined to break 50 minutes, which I felt I could do if I ran hard the last couple of miles, which I did, and, although my return split was 24:52, a negative split, the run still took me 50:16. If my Polar was correct (that the run was .6 miles too long), I would have done a 6.2 mile course in 45:48. Average pace 7:23. Average HR 1:55
Overall time was 2:22:32. I am really glad I did this race as I have the New Balance HIM in Victoria in 2 weeks. I feel this was a valuable learning experience at least in part because it proved that my hard work and training (and considerable weight loss) have paid off. A special thanks to my wife, Jen, who did the most awesome job of supporting me!! (She’s the best.) Maybe that is why I was more relaxed, although being in better shape probably helps too!
Hoping to nail New Balance and Troika….
Swim – I was more relaxed than usual. My swimming base is the best it has ever been, which must have helped. I looked at the 1 mile course and the guy standing next to me agreed that it looked short. I realized how short when I hit the first turn in 6 minutes and was 25% done. This swim was also one of the more physical ones I have done as there was a lot of contact with the other swimmers. One guy I could not seem to lose seemed to be swimming an individual medley and would kick me every time he changed stokes. I finished at 24:03, which tells me the course was way short. (But, really, who am I to complain with my swimming history?) Average HR 134.
T1 – One of my biggest fears racing is the transitions. I feel it usually takes me at least twice as long as it should, but I have made some changes in my routine and focused a lot on how to transition faster. It paid off. I managed to get my wetsuit off faster than ever and rode sockless for the first time. I got out of T1 in 1:28 then I heard someone say “your helmet,” which I was not wearing. Running back to grab my helmet added another 36 seconds, which ended up coming out of my bike split.
Bike – I headed out on a 22 mile out-and-back course that I thought was relatively flat. I would learn quickly enough that this was not the case. I set out hoping to ride the course under an hour, meaning I would have to average 22mph. The unforeseen climbing along with a moderate headwind crushed that dream quickly. I actually didn’t realize I was riding into a headwind until mile 4. I thought I was just riding slowly. I hit the turnaround at just over 34 minutes and was not pleased, although I realized that I had less climbing and a tail wind on the ride back. My bike split was 1:04, which means I had a negative split of at least 4 minutes. Average speed 20.8 MPH. Average HR 155.
T2 – This was my first attempt to leave my shoes on the bike and I was successful. I put on my socks, shoes and visor and was on the run course in 1:32.
Run – My biggest focus for this season has been running (well, and transitions) since I felt this would be the best way to improve my overall time. This is the first time I have run 4-5 times a week consistently and done any track/speed work. The first ½ mile was painful and I asked myself “why do I do these races?”. I then settled into a comfortable pace, which, according to my Polar S1 Footpod, which has been fairly accurate, was about 7 ½ minutes per mile. I was a bit surprised because most of my training runs are closer to 8 minute miles, although this run course was completely flat, whereas most of my training runs, which are from my house on the top of Mercer Island, are not. I hit the turnaround at 25:24 but my watch read that I had run 3.4 miles, not 3.1. Nevertheless, I was determined to break 50 minutes, which I felt I could do if I ran hard the last couple of miles, which I did, and, although my return split was 24:52, a negative split, the run still took me 50:16. If my Polar was correct (that the run was .6 miles too long), I would have done a 6.2 mile course in 45:48. Average pace 7:23. Average HR 1:55
Overall time was 2:22:32. I am really glad I did this race as I have the New Balance HIM in Victoria in 2 weeks. I feel this was a valuable learning experience at least in part because it proved that my hard work and training (and considerable weight loss) have paid off. A special thanks to my wife, Jen, who did the most awesome job of supporting me!! (She’s the best.) Maybe that is why I was more relaxed, although being in better shape probably helps too!
Hoping to nail New Balance and Troika….