I finished the Longhorn Half Ironman in Austin, TXsetting a Personal Record of 4:50:23 finish. The PR was unexpected as my focus was a fast swim and transitions. I had not been able to put the training time into the bike and had been nursing a sore Achilles with little running time.
After a fast swim and T1 I held on through the bike. Once on the run I saw the PR was possible and just needed to maintain my pace. The run course was three loops and fill with something different at every corner. From Bands every mile, snacks, candy, all kinds of hydration, cold sponges and towels. So much to choice from I had to skip a few things and keep moving.
I took the starting line in Washington DC at the Army 10 miler with 21,289 other people on Oct 4th. It could not have a better day for a 10 mile run through DC. I was fortunate to be wearing the new Saucony Triumph 7’s. I had received them a couple of days before. Not only do they look fast, they made me feel fast.
I set a PR of 1:11:53 finish, which put me on a 7:11/mile pace. I did not start with that in mind. The first 2 miles rolled by at 8:00/mile pace and then the congestion thinned out and I eased the speed up a little mile after mile. Next thing I knew the finish line was in sight.
After living in a van for 36 hours we finished the Ragnar Relay, Washington DC in 27:50:30 hrs. This put us in 18th overall and a 3rd place for our division. This was my 16th race of the 2009 season and I would put this as one of the fun'est events I have done. As a 12 member team we each had to run 3 legs of the 199 miles between Cumberland, MD and Washington, DC. My 3 runs were a total of 21.8 miles with the first being 9.2 miles around 3pm, followed with a 4.8 mile at 2am and lastly a 8.9 miler the next morning at 10am.
Beyond chasing the clock and setting new PR’s this race, for me, was about the 12 people you are racing. I could not think of a better bunch of people to share this great experience.
After 70.3 miles of swim, bike, & run, I finished the Patriot triathlon in 4:52:40. My goal was to set a "Personal Record" and break the 5hr mark. Coming off the bike, I knew I was racing in the top 20 and gave the run everything I had.
I finished 2nd in my age group, 14th in men and 15th overall.
Compared to my Florida Half Ironman finish of 5:19:57, I was asked how did I cut the 20 minutes off of my time. The short answer, training and equipment.
Training: I focused on speed and pace. My long works were about explosiveness with lots of sprints and intervals. I had the base training to finish but now needed to work on myspeed. I will post my training log showing my workouts in the next couple of days.
Gear: The biggest difference was racing on theTrek TTX 9.9withBontrager Aeolus 5.0 carbon wheels. This improved my bike pace from 20.5 miles per hour to 23 miles per hour. The TTX is crazy fast. It is amazing to be pedaling along under your own power at 28-30 miles per hour. Don't get me wrong, you still need the horsepower in your legs to drive the pedals. With time and training on the Trek TTX I can still have more speed improvements to come.
I used theSuunto t6c w/ heart rate monitor,Bike Pod, andFoot Pod. I knew my exact time and pace at any point. Coming out of the swim, I was right on pace; on the bike my heart rate was low and I was pushing 23mph. I got into the run starting at 8:15/mile for the first couple of miles. With my heart rate in a comfort zone I picked it up to 8:00/mile. At mile 8 I was still running in the top 20 group of finishers. After managing my race and pace, others started to fade on the last 5 miles. I was able to pick up the last couple of miles to a 7:30/mile pace. My goal was to finish under 5hrs and the Suunto triathlete package made managing the clock a no brainer.
Of course mySaucony Triumph 6. I am on my third pair of Triumph 6's silver/black/red. Once I switched from theSaucony Paramountlast year I knew I was in the right shoe. I have over a thousand miles, dozen of short to mid distance races, 2 Half Ironman's and a Marathon running in these shoes. I will continue to race the Triumph 6's. When it is right, it is right. Dont second guess yourself.
I am please to announce continued sponsorship and support . I will being racing on the[Trek Equinox TTX 9.9|http://www.trekbikes.com/us/en/bikes/triathlon/] for my up coming Triathlon. The Patriot half ironman, 70.3 mile triathlon will be the first race for me to show case the TTX's performance. I have spend the last 2 months training with the Trek Equinox and have already seen improvement with my speed and ability to maintain a faster pace.
Alexander from Spokes Etc got me up at 5:45am this Sunday to go hammer out 76 miles through the Northern Virginia county side. We met at 6:15am and headed over to Ida Lee Park Rec Center to catch up with the 6 others. Tracy Killmer had mapped out a great 60 mile ride which took us up into Maryland and back across Whites Ferry.
I used this ride to get a brick training session in. After the ride I racked the bike and headed out for a 13.5 mile run. This was my last big training session for the Patriot half ironman in 2 weeks.
Here is the course map and I would put this ride in my top list.
I rode my Trek Madone instead of the Trek TTX. As when you ride with roadie's you bring the road bike.
My Sunnto training log shows the 76 mile, 5hr bike followed by the 13.5 mile, 2hr run.
This came across my desk today and found it worth a quick read:
Roadblock: You eat energy-dense foods.
A hamburger is an energy-dense food meaning it packs more calories than less dense foods, like vegetable soup and a turkey sandwich. Less dense foods have a higher water content than fats and carbs, explain researchers in a 2007 American Journal of Clinical Nutrition study, which found that people who lower their energy density lower their weight. A more recent study from the same journal found similar results: Those who eat a lot of energy-dense foods weigh more, have a higher intake of trans and saturated fat, and eat fewer fruits and vegetables.
Fill up and fuel your body for better workouts with the healthiest diet for runners.
Roadblock: You're stuck in a color rut.
Many runners get the majority of their calories from carbs all the time. "I call it the flu diet," says Dorfman. "Everything is bland and white." But research supports a colorful diet: A recent study published in theAmerican Journal of Clinical Nutrition found that eating colorful berries twice a day for eight weeks helps lower blood pressure. "Eat at least five colors daily," says Dorfman. "so that you can be assured you're getting enough fiber and protein to help steady blood sugar and feel more satisfied after eating."
Roadblock: You only run.
Running 15 miles a week burns roughly 1,500 caloriesbut to lose a pound, you need to cut 3,500 calories a week. Bottom line? Running alone won't cut it; if you want to lose weight more quickly, you need to adjust your calorie intake. In a study in the 2007 American Journal of Physiology, Endocrinology and Metabolism,, researchers followed participants for a year and found that lean and overweight adults who restrict their calorie intake by an average of 300 calories a day lose nearly 25 percent of their body fat. People who just exercise but don't eat fewer calories lose just over 22 percent. Both regimens worked, but your best bet is to combine the effort.
After 3 days and 317 miles, our first bike trip is completed!
So often as individuals you get caught up in your day-to-day routine, your daily struggle. We came to the trip with our own strengths and weaknesses, but we took the time to step out of our routines.
We biked 317 miles with a total of 21 pedaling hours. There were no major mishaps. We only had to replace one intertube from a nail and two rear tires that finished the trip, but will never roll again.
Upon arriving in Kitty Hawk, NC we ordered up some well deserved drinks and snacks. The conversation turned to when the next trip will take place.
We are just finishing our second day and I want to let everyone know we are doing great. A little sore in places, but in great spirits. The days and the miles have been longer than we planned. We had to find alternate routes due to road conditions or back track after a missed turn.
We will depart on the July 23rdto bike 100 miles starting from the house in Leesburg, VA to arrive in Ashland, VA for the first night. The 24thwe will cover 98 miles between Ashland to Chesapeake, VA for the second night. The last day will be 98 miles with us arriving in Kitty Hawk, NC.
Christina Hinkle will be driving the SAG wagon. We are planning to meet every 30 miles the first day. The second day will are planning to meet at the 50 mile middle point. Depending on how things go we will determine the schedule for the third day stops. The hope is to bike unsupported as much as possible.
Our route will have us use the WO&D trail to depart Northern Virginia to pick up US Bike Route 1 to south of Richmond. Once past Richmond will we cross the James River and jump on Route 10? Route 10 will take us through Smithfield where we will use Route 17 to work our way over to Chesapeake, VA. Chesapeake will be our last stop before Route 168 will take us to Kitty Hawk, NC for some needs drinks and snacks.
We will post our route map each day with a blog of the adventures.
In addition to a top ten finish and setting a new personal record, it was a chance to run with some greats friends and family.
Left to right - Casey, Elizabeth, Christina, Johnathan, Tyler, me, and Crystal.
This was my second year running in the Potomac River Running Twilight 4 miler. After a year of grinding the miles out, my running game had improved and this was an opportunity to gauge how much.
Saucony had sent me a fresh pair of my favorite shoes the Triumph 6, of course in Silver/Black and Red to go with my black socks. It is important to run faster but to look good while doing it.
2008 Finish: 32:44, Age Group 24 of 86
2009 Finish: 28:00, Age Group 9 of 89
I used my Suunto t6c with Foot POD to stay on pace and to run 7:00 minutes per mile. It was important for me to run my pace and not push it too soon. You can see from my training log, I hit my 188 Max Heart Rate and 57 VO2 max on the finish line sprint.
After a year of training, I improved my 4 mile time by 4:44 and moved my finishing position up 15 slots, and in my Age Group to 9 of 89.