A couple of twists to this week of training. First, I looked at the training for Week 18 and saw that it was to be somewhat of an easy week ending in an Olympic distance triathlon. Usually I just do the Oly distances of the swim/bike/run at home on the weekend and skip the racing, as racing can sometimes pose the risk of injury (i.e. bike crash, drowning, etc.) that you can avoid by just doing the day at home. But I had my eye on a local sprint distance race in the area which occurs next weekend, and I wanted to give it a try. So I swapped Week 18 with Week 19. Hopefully I won’t gun it too hard next weekend.
The second aspect of this week occurred to me on my long bike ride on Saturday, as most of my thinking and the ideas for this weekly wrap up happen. The family and I decided to head to the Northwoods of Wisconsin to our lake home to enjoy the weekend, as school activities are starting to heat up and it may be a while before we get a chance to get up there again.
As I was riding I began to assess where I was fitness-wise, and started to think about creating a race day strategy for Ironman Louisville. I was feeling pretty good on the ride and I hoped to translate that into a harder effort for the race itself. The ride was a 4 hour scheduled out and back, and I had hit 30 miles when I turned around. I was riding my hybrid bike and riding on a crushed granite trail, but I was still pretty pleased with my effort to that point.
Even the streets were telling me something.
I turned around to head for home and found that my Camelback was getting low on water. I had seen a building off of a local road and decided to see if I could find some water. No one was around, but I did find a spigot with a hose attached to it. Just as I was getting ready to fill it, a truck pulls up and inquires as to what I was doing. Fortunately the guy was pretty cool, and didn’t mind that I filled up.
Then about 3 hours into the ride I started to bonk a little bit. I had plenty of nutrition and I was eating it up, but for some reason I was just not quite as energetic as usual. I made it home in 4 hours and 10 minutes, so the trip back took me a little longer than going out did. I was almost ready to skip the post-ride brick run, but I decided to down a couple glasses of sugary tea/lemonade drink and at least get my mile in for the day (thanks, stupid running streak). But as I headed out, my legs came back and I put in a solid 3.5 miles in 30 minutes. It should have been a 45 minute run, but I knew Kari was worried about me, and I didn’t want to push my luck. The rest of the afternoon I could tell that I was drained.
One thing I can learn from this ride was that I’m not ready to be thinking about gunning for a personal best at 140.6 miles. The other thing is I’m glad I knew when I had had enough for the day.
Lastly, the Sunday run went really well, as did the rest of the week of training. Very glad that I got up north and had an adventure to mix things up. Next week will be much easier volume-wise, and I will have to balance training with being a volunteer chaperone at band camp. Looking forward to an easier week and a race on the weekend.
TOTALS:
2 Swims – 4200 yards this week / 56750 yards total
Jeff is a Gunner. I already knew that, but Saturday’s ride reminded me that any one of my Gunner teammates can turn on the gunning when they are in their element.
Jeff and Jill had planned a graduation party for their daughter Emma, and since it made sense that we would be coming to their downtown condo for the party, that we should get together for the Saturday long bike ride and short run brick. And I immediately tried to think of someway to get out of it.
To be honest, I wasn’t all that excited about riding along the lakeshore in Chicago. I’ve seen the trail and it’s users, so to me it is like the wild west down there. All sorts of walkers, skate boarders, roller bladers, hand holders, runners, swimmers carrying their wet suits to Oak Street beach, volley ballers at the beach, and of course Lance wannabes. And in addition to that, I just generally hate driving downtown, not knowing where I am going, thinking that I’ll get mugged, or nowadays shot. But my wife drives down there everyday for work, Jeff and Jill live right in the heart of everything good in downtown, and since Dave had already committed to it, I decided what the hell. So I packed up my bike and junk, got up a 5 am and drove into the city.
We met up and Jeff reminded us that since there was a rather large 1/2 marathon on Sunday downtown and a related 5K Saturday morning, that we should get going and try to head north on the path and hopefully miss the runners. So we started our Garmins, clipped into our pedals and hit the mean streets of Chicago to the lake front trail.
When we got there I was amazed at how busy it was. It shouldn’t have been a surprise, but man, there were tons of runners and riders out at 7 am. Jeff led us north right into the craziness. There were large groups of runners, presumably running together doing marathon training, that were taking up most of the trail. You had to wait your turn to go around the traffic and hope that others would share the trail. It was very chaotic, but in a way it was very organized chaos. The runners all expected to get passed by cyclists and didn’t freak out about it. Other cyclists knew to give an oncoming rider a little extra room on his side of the trail. And after a few miles of being indoctrinated to this chaos, it started to become easier.
We made a pass north and turned around. An hour back into the return trip, we had expected that the 5K had already passed, but that wasn’t the case. So we turned around and made another loop north. Now, I wasn’t so excited about this, but it was certainly better than trying to fight through the race. The trip back north was actually much less of an adventure. Most of the large groups had finished up, and it was just your usual and standard crazy trail users. This is the moment that Jeff decided to attack.
Three Gunners on a ride on the lakeshore trail in Chicago. It looks a lot like the Pyrenees in France. Interesting.
Since I was riding in the middle with Dave riding right behind me acting as my sweeper, I knew that Jeff wouldn’t get too far ahead, but he certainly was in his element. Dave and I were still riding with our heads on a swivel, and Jeff was like Keanu in the movie Speed.
But it dawned on me that when I hosted a ride a few weeks ago, I led the entire way even though both of those guys are stronger riders. And when we rode out by Dave, he led us out on his route. Dave told me when we rode on my route that he would drop back through the twisty nature preserve that I like to canyon carve the hell out of. He just wasn’t as familiar with all the fast turns as I was. And the same thing was going on with Jeff. He was just good at riding in his element.
We made the turn around and headed back into the downtown area and found the path to be open. We sped ahead to the south, passing such iconic landmarks like the Adler Planetarium, Shedd Aquarium, and the Field Museum. As we continued to ride, not only did it become less crowded, it also became very scenic. The south portion of the trail through Burnham Park and down through the South Shore was quite an enjoyable ride. We made the turn around and headed back to the city, hammering away and really enjoying the miles and letting the time fly by. In reality, the 3.5 hours on the bike seemed like two. And I was somewhat surprised that it was over so quickly.
As we finished, I jokingly praised the gods above for allowing me to survive the ride. But really the thanks should go to Jeff for guiding us on such a memorable ride. This thirty weeks of Ironman training isn’t all about doing work to finish the race, it is also for enjoying good friends and making great memories.
I won’t hesitate to accept an offer to ride there again. Thanks for inviting us, Jeff!
The Other Notable Ride of the Week
I had another notable ride on Thursday night. I was riding the scheduled 75 minute ride when I blew out my rear tire after riding through what I thought was some innocuous gravel debris. I was mulling over my options, as I was about 10 miles from home, and I didn’t have my cellphone with me. So I decided to jog about a 1/4 mile back to a parking lot where I could have some room and be a little safer repairing my tire than along the trail. Upon examining my tire, I could see that it was blown out on the sidewall, which really surprised me. I had a spare tube, but I knew that a hole in the sidewall of my tire was not going to be good.
Hole-y cow!
I had some small tube patches and placed one over the hole and installed and inflated the new tube. After using one CO2 cartridge, I could see the tube had pushed the patch out through the slit in the tire by about 1/4 inch. I decided that I would have to take it very gently riding back.
Since I have a running streak and that I hadn’t ran yet, I decided to finish off the mile and off I ran at about a 9 min/mile pace in my cycling shoes. After the mile was over, I saddled up and rode easily toward home. I was about two miles into that easy ride when I heard the tube let go. Fortunately for me, I was near my office. So I jogged another half mile and I was able to get inside and call my wife to come pick me up. Quite an experience. Glad I had the lesson in repairing a tube, and using a CO2 cartridge, which I had never done before. I should have used something a little more sturdy to cover the hole prior to inflation, like a business card or a dollar bill that I had in my tool kit. It might of made a difference in keeping the tube from inflating through the sidewall.
Quite a memorable week for riding.
TOTALS:
2 Swims – 4300 yards this week / 52550 yards total
With the crazy schedules we tend to have, we finally got to have a vacation! Not a full week worth, mind you. No, that would be what regular people do. But it was almost a full week! July 4th fell on a Tuesday, and since Rebecca is in the marching band, we are required to be in town for the parade. But as soon as it was over, we jumped in the car and headed north to our new favorite spot, our lake home in Minocqua, Wisconsin.
I took a photo of my training plan from the book I follow and made sure I knew what I had to do for the week. Fortunately, the workouts were pretty easy this week, and I made sure to get them out of the way early so I could enjoy the family and the water while on vacation.
I was able to do an open water swim with my wetsuit in Lake Minocqua and it went well. Kari paddled along side me in a kayak, and I found myself swimming at a nice and easy pace. I made it down along the shoreline about 0.8 mile before turning around. The swim ended up being about 1.67 miles according to my Garmin 910XT watch, which is about 2950 yards. It took me an hour to do the swim. I felt like I was struggling strength-wise, fighting the wetsuit somewhat. After finishing, I was pretty sore. I complained about it later, because I tend to complain. Kari wisely pointed out that I had been water skiing the day before. That was an aha! moment.
It may look like I know what I am doing, but sadly I do not.
The three hour long bike ride followed by a 30 minute run also went very well. I took to the Bearskin Trail and rode it farther south than I ever have. I really like the trail. Lots of greenery and beautiful things to see. I didn’t see any bears though. Or any bear skins for that matter.
Rails to Trails paths may be the greatest repurposing ever.
I ended the weekend with a solid 1.5 hour run on the trail as well. Nice cool weather for training. Next week it will be back to the grind in good old Mokena.
TOTALS:
2 Swims – 4350 yards this week / 48250 yards total
Week 15 is OVER! And we are officially halfway through the 30 week training plan for Ironman Louisville 2017!
Although you can divide the calendar in half, it really isn’t halfway done in my mind. The first half of training contained the base and build phases of training, weeks of training that weren’t as intensive as what is ahead of me. For instance, the longest ride of the previous 15 weeks was Saturday’s four hour ride. The four and a half, five, five and a half, and six hour rides are yet to come. If you are dividing up the hours or miles of the training, you would probably see the halfway point being somewhere near Week 18, maybe? I dunno, I overthink this stuff too much. Anyway, there is much more training ahead in the next 15 weeks than there was in the previous 15 weeks. But it is comforting to know that we have hit the halfway point, even if there’s tons of work yet to come.
Training this week went well. I did everything but the Friday swim. I’m hoping to do more swimming while we are on vacation at our lake home this next week. I think I will benefit from more open water swimming than pool swimming anyway. I need to dial in pace while in the open water. I always seem to go too hard right at the start. Thankfully in my two previous Ironman swims I was was able to recognize that and dial it back until I found my groove.
My running is going okay. I find my pace to be a little slow, but it doesn’t concern me. I’m trying not to further damage the left hamstring, which is still pretty sore. Probably as a result of the two 5K races and the sprint triathlon in which I gunned it hard. I can’t turn that off. Time to start stretching more, something I have been neglecting lately.
The bike is also going pretty good. I’m easily holding a 16-18 mph average on my rides, depending on the effort the plan calls for. Shorter rides I tend to hammer more. Saturday’s four hour ride got me about a half mile shy of 70 miles, but I rode a few extra minutes to put me over the 70 mile mark. I ended up with a 17.3 mph average for that ride. I got a little dehydrated after, so I will need to focus on that as well. I had two full bottles of Gatorade and my fuelselage filled with water. I also stopped with a half hour to go and refilled a water bottle. Still wasn’t enough.
All in all, a good ending to the first 15 weeks.
The corn and bean fields of bankrupt Illinois.
TOTALS:
2 Swims – 4200 yards this week / 43900 yards total
I had a pretty good week of training this week. I switched things up this week due to having to travel to Minocqua to put the boat in the water so that our new boat lift could be delivered and be able to lift the boat out of the water. Yes, you read that right. I put the boat in the water so that it could be lifted out of the water.
Me and the lad trying not to freeze to death driving the boat from the launch to the house.
Training for the week was jumbled quite a bit. I did Thursday’s swim on Monday, and followed that up with Tuesday’s regularly scheduled swim. Wednesday’s 30 minute run was shortened to just under 21 minutes, thanks to a local 5K I like to do in Frankfort. You can read the report here: Short Run on a Long Day 2017 Race Recap
On Thursday I decided to do Saturday’s long bike ride. I got in 55 miles and followed it up with a brick run. Note to self: There are more cars on my out-of-town route during the week than there are on the weekends.
On Friday I came home from work and did my 7.5 mile run. After that Kari and I hit the road for Minocqua. I was pretty sore from the 5K and the long bike ride, so the 5.5 hour car ride was not something I was looking forward to.
When we got to Minocqua I realized the locals were having their annual Lake Minocqua open swim event. I knew that they had this in the past, but I had forgot about it. But to my dismay, the race started at 8 am, which was the same time our boat lift was being delivered. So, I would have to do my own OWS on Sunday like I had planned.
Believe or not, there’s a boat under there.
On Saturday after getting the boat lift delivered and successfully lifting the boat out of the water, I did the Thursday hour long bike ride that I had switched with Saturday. I had planned to ride to the Bearskin Trail, but as I was going there I realized I didn’t have any money for the dumb trail pass that you have to buy. So I did a U-turn and rode east toward St. Germain and found a paved trail by Clear Lake, about a 10 minutes from home. I had never been on the trail before, so I decided to try it out. WOW! A very nice paved trail that was super scenic and had lots of rollers and super cool things to explore.
We also had a great visit with an old friend Sara and her husband Chris, who have a cabin in St. Germain. It was really great seeing Sara again and meeting Chris for the first time.
Sunday was our final day in Minocqua, so I decided to get an open water swim in. Thankfully I had remembered to bring the wetsuit and goggles, but I neglected to bring a swim cap. A trip to Walmart remedied that, and it helped keep my head warm in the slightly chilly water. Kari and Ben jumped in the kayaks to accompany me so I wouldn’t get run over by a boat, and I just kind of swam along the edge of the shoreline until I couldn’t take the weeds any more. When I got back to our dock, I looked at my watch and it said exactly 1.0 mile in 30:57. I was pretty happy with that. Typically in the pool without a wetsuit I am over 2 min/100 yards. This average was 1:43 min/100y. I’ll take it.
The water was very clear.
After the swim, I changed into some running gear and threw Kari’s bike into the car and we headed back to the new trail I had discovered. It was awesome having a partner riding along enjoying the scenery. Kari would ride ahead and then double back and each time had a big smile on her face. We were both having a great time there. A great way to end the training week.
A mid-run selfie. Beautiful day in the North Woods.
TOTALS:
3 Swims – 6000 yards this week / 41700 yards total
I went into the my fourth running of this race with low expectations. I haven’t really focused on any sort of short speed work due to training for Ironman Louisville, but that doesn’t mean I can’t give a 5K a try. And by try I mean gunning as hard as I can. But the race ended up being somewhat educational for me.
For this race I decided to wear my heart rate strap and monitor my heart rate through the 5K to see if my max HR is anywhere near the 220 bpm minus your age. This method is an easy way to determine your max heart rate, which you can then use to set your heart rate zones to train in. However, many don’t trust the calculation for some reason. I’m 53 years old, so using the 220-age formula I should have a max heart rate of 167.
So if you are going to use a 5K to see where your max heart rate is you should do a little warm up then go all out at max effort for 5K. So I strapped on my Garmin and the heart rate monitor strap and let it rip. Here’s what it told me:
Not sure why there is a 10 second difference in the moving time and the elapsed time. That may explain the watch time vs. the official time. Maybe I lost a little satellite connection somewhere on the run. I did not stop for anything until the finish line.
And the 5K field test revealed a peak max heart rate of 169 bpm, with an average of 163 bpm. And the times that I glanced at my watch during the race I usually saw 166 bpm staring back at me. I guess the 220-age is accurate enough for me.
I was also surprised to see that the Garmin nailed the 3.1 mile distance exactly.
Okay, enough of the scientific stuff. Back to the race. I got there much later than I usually do and parked in the neighborhood next to the park where the race starts and ends near my friend Dian’s house. Lo and behold, Dian was actually outside! We chatted up ourselves a little bit and she thought the race had started already. Silly Dian. I explained that the runners will warm up prior to the race. She thought that was nuts. Gave me a chuckle though.
Over at the park, the usual suspects were there: Frankfort/New Lenox Running Club made a strong showing, Tinley Track & Trail was also present. Mr. Mustache Runner guy was there, with his shirt tucked in as usual. And many more familiar faces. It wasn’t until the race was almost ready to go when Nate Troester showed up at the start line, and I knew our eventual winner was finally here.
The guy that starts the race stands right in the middle of the road, orders us not to run him over, tells us not to start until he says “GO!” then proceeds to say “Okay, let’s go” prior to saying “On your mark, get set, GO!” Park district run races can be really strange. In the old days, races were run by runners who kind of knew what they were doing, and these park district guys don’t look like they run much. Anyway, at GO! we all took off and tried to avoid the dumb cherry picker thing in the path of the race route that has a guy up there with a camera. So dumb. You never see the pictures on their website or Facebook page, but damn, they got to have a cherry picker right on the road with a camera guy taking pictures that no one will ever see.
I had picked my mark, a guy named Chris S. who is in my age group and started just in front of me. I decided to hold his pace for as long as I could. That didn’t last long. I might have held on to him for about a half mile before I could tell I had maxed out my heart rate without even looking at my watch. I watched him pull away. That move of trying to stay with him got me through the first mile with a 6:18 split. NO BUENO! So much for the negative split strategy. He kicked my butt again, as usual.
After the first mile I decided to dial it back a touch and find my race pace comfort zone and found myself running with a guy wearing a Ironman Racine 70.3 t-shirt. We were pacing together pretty well. We turned off the path together and on to the side street to head back and about 1.5 miles into it we got passed by some kid. “Damn kids” I muttered, and Racine man agreed.
We ran together until the 2 mile split (6:47 min/mile) and he started to pull just a little bit ahead. I tried to match pace but I had spent too much energy on that first mile. He pulled ahead about 50 yards with about a 1/2 mile to go and that’s how it ended. The third mile split was 6:53 min/mile for me.
I checked the race results and learned Racine man was in my age group. He got 15th place overall, 2nd in the age group. Since this park district run race only awards the top 2 finishers in each age group with a medal, whereas most races go three deep, I knew I wasn’t going to add a medal to my medal rack this time around. You win some, you lose some.
Overall, it was a good race for me. I found that the 220-minus age max heart rate calculation is nearly exact to my actual field tested heart rate. I got to race some good competition. And there was pizza at the finish line.
Training for Ironman can be boring, especially when doing it alone. I am fortunate to have four other training pals joining me on this quest for another Ironman finish, but we are spread apart, living in different areas surrounding the Northern Illinois area and rarely have an opportunity get together. So when our fearless leader and Top Gunner Dave suggested we get together for a ride I was very excited to do that.
It ended up just being Dave, Jeff and myself meeting at my house for the Saturday three hour bike and half hour run brick workout. Jeff was first to arrive and was having an issue with his rear brake. We threw it on my bike stand and started tooling away on it. It appears that it has just got gunked up a little bit. Dave showed up while we were playing with it and suggested that Jeff loosen the screw for the brake cable and free up a little room for it. That seemed to do the trick, and we were soon off riding.
Pre-ride selfie.
I basically have three routes that I follow and can add options to them if I need to add or subtract riding time as the training plan dictates. The problem is that all three routes basically head south, as this is the best direction for traffic free riding. Fortunately, the south/southwest wind we were having made for heading into the wind and coming back with a tailwind, which is mostly ideal. In all, we rode about three hours and 7 minutes, and a total of about 52 miles. Not too shabby of a ride.
There were two notable memories from the ride. The first is when we got to Abraham Lincoln National Cemetery and made a loop of the place before turning around for our trip back. Any time I ride in there it always leaves and impression on me, knowing those that are buried there served our country for our freedoms. It’s also an impressive place, seeing all of those headstones lined up in precision, without even a blade of grass out of place.
The other moment was when we were coming back, scooting along at about 22 mph, when some kid of maybe 13 years old blows by us on a bike like we were standing still. He was all kitted up like he was ready for Le Tour. Damn kids. He was moving.
We got home, ran an easy 3.25 miles and then jumped in the pool for a nice relaxing cool down for the day. We snacked on some fruit and junk and then they were off to their busy Saturday routines. It sure was nice not having to do the ride solo.
Sunday’s long run also had a break from the typical monotony. On Saturday, I had learned that there was an old-time coal burning steam locomotive heading through town this weekend, making several passes on the Rock Island/Canadian National tracks in Mokena. So I headed out with the plan to try to be in downtown Mokena to see it rumble through at 9:15. I was seven miles into my run when I realized I was about 10 minutes from the train getting to downtown, and I was a little over a mile away! I picked up my pace and ran a little harder on my tired and sore legs and got there in time to see the train. It was very impressive.
An Ironman catching an Iron Horse. (photo credit: Joe Clayton)
I’m sure next weekend will be back to the typical grind, but it sure was nice to have something new to add to the training.
TOTALS:
3 Swims – 4900 yards this week / 35700 yards total
I first dipped my toe into the triathlon waters in 2012. I really had no idea what I was getting myself into, but I certainly was a newbie to the sport. And I had some trepidation about it all, especially the swim.
As each season passed I gained a lot more knowledge and confidence. Finishing Ironman Wisconsin in 2013 certainly did wonders for my confidence, both in the water and on the bike, taking me distances I had never covered in either discipline.
But I sometimes still have some things holding me back somewhat. I’m prone to having to use my wetsuit in open water, as it eases my anxiety a little. It’s sort of a security blanket for me. In addition to the wetsuit, I have also played it safe with using my full disc aero cycling wheel.
As you start out in triathlon, you tend to make do with what you have or invest in the entry level stuff, with the thought that if you don’t want to continue doing the sport you haven’t invested your life savings into it. But as I grew to love the sport I eventually graduated from my road bike to a tri bike, a regular road helmet to an aero helmet, an off the rack tri kit to a full custom kit, and from standard cycling wheels to aero wheels. And then I bought a full disc aero wheel.
The full disc wheel goes on the rear of the bike and thanks to some aerodynamics that are beyond my scope, is supposed to make you faster. I certainly did notice a difference, finding myself hitting speeds easier than when I used my normal set up. I also found out on the first few rides that any sort of wind made for an adventure for me. One windy day I was nearly blown off the trail with it.
I recently read some posts online regarding using the full disc wheel on the Ironman Louisville course that I will be doing in October. A guy advised that there was absolutely no reason not to use it. I saw some other comments saying that it was less about the full disc and more about the front wheel when it came to feeling the wind, mainly due to the rider weight distribution. After thinking about it a little, I decided I should ride with it more often and this week seemed like as good a time as any.
I rode with it on Wednesday for a short 45 minutes and a Thursday ride of an hour, both with a little bit of wind but nothing to difficult. Then came Saturday. It was windy. I was a little concerned because my route is mainly open farm roads with very little wind buffer. But I figured this would be a good test. So I did it. And it wasn’t too bad. I found myself leaning into the crosswind a little more than usual, but I never felt like was jockeying around too much. So I decided to race with it on Sunday in a sprint triathlon. That went really well, helping me to hit a 21.5 mph average over the 14.7 mile course.
So there you go. I have now graduated from being over-conscience about using the full disc. I’ll be training with that sucker as much as I can leading up to IM Lou.
I also graduated from having to use the wetsuit for every open water swim, doing without it at the ET Batavia Sprint triathlon. It’s a short 400 yards in a man-made sandy bottom swimming hole, but the water is usually too cold for me. Today’s race day water temperature was 73 degrees, so I decided to do a swim warm up and test out my tolerance for swimming without it. I acclimated quickly and found myself swimming comfortably.
I’m starting to feel good about testing my limits. We’ll see where that takes me in this crazy sport.
Distances: 400 yard Swim, 14.7 mile Bike, 4.1 mile Run
Time: 1:19:01
Back for the fourth time to do the race in Batavia. I really enjoy this one. It’s a quick swim, rolling hills bike route with plenty of time to go fast, and a flat and fast trail run.
This week I experimented somewhat with pushing my limits a little. I decided to use my full disc aero wheel on the bike, something I chickened out with a year ago. I also decided to swim without the wetsuit, thanks to the water temperature being just warm enough for my comfort level. I’m glad I didn’t have to fight with it to get it on and off. That is a chore.
The temperature of the morning was comfortable, but the day would get warm later. It wasn’t bad on the bike, but I did start to feel it somewhat on the run.
Satisfied with my pre-race transition set up.
SWIM – 7:16 minutes, 208th overall
The swim started well for me. I felt like my pace was good. I got to the turn and made it to the backside of the swim and kept swimming. It is pretty shallow in this part of the man-made, sandy bottom public swimming hole, and most people walk the back side of it. I decided to keep swimming until about 10 yards from the turn for the second lap. Once swimming again, I found myself in a much crowded field of swimmers, as more had joined in on the fun, thanks to a time trial type start. But I made it through and started walking the back part of it earlier, just like everyone else.
T1 – 1:44 minutes
Getting to T1 was quick, no need to fuss with removing the wetsuit. Grabbed my bike gear and bike and was gone to Bike Out.
BIKE – 40:58 minutes, 21.5 MPH average, 36th overall
There is a sharp climb right away which sent my heart rate into the red, where it would stay for quite a while, most of the ride actually. I really pushed myself on the ride and it paid off with a quick ride. There was some cross wind, but it didn’t last long. I ate a gel just into the first mile, and one more just before getting back to T2 to fuel for the run.
T2 – 1:18 minutes
RUN – 27:43 minutes, 6:46 average per mile, 27th overall
There was a slight deviation to the final mile of the run as the trail near a public works facility was under construction. Fortunately, the detour had a nice downhill leading back to the bridge that takes you back over the Fox River and the trail on the other side to the finish. The run was going well, but I was feeling the heat a little even though it was almost completely shaded. I took water at the water station twice and splashed it on me and in me as best as I could. I passed a lot of younger racers and not seeing hardly any in my 50-54 Age Group. That’s because they were ahead of me! There was one guy with 50 written on his calf. I decided to pace with him for a little while and then pass him in the last mile if I could. He had is bib on backwards, and I realized his bib was white, which meant he was in the duathlon (run/bike/run) race and not in the triathlon. So, knowing that I wasn’t really competing with him, I decided to push tempo again and pass him. He must of saw my 53 on my calf and he reacted. Once we got to that downhill at about 3.25 miles, he took off. I started to chuckle because I knew he was racing me even though I wasn’t competing with him in his event. I slowly worked on catching up with him, but I knew that I didn’t have to worry about him.
When I got back to the finish, I cooled down and got some fluids in me. I knew it would be a while before the award ceremony, so I decided to walk back to transition, take a shower, gather my bike and junk and take it to the car. I then drove back to the VFW where the finish line area was located.
I decided to grab a couple pieces of pizza and check out the results. Fourth in the age group – no award this year. I was kind of expecting to finish a little higher than the 3rd place I won last year, but just didn’t have it in me. Upon review the posted results online later in the day I realized my swim time did me in. It was a full minute slower than last year! I’m not really sure why that is. It could be the wetsuit I guess, but I really did feel like I swam pretty well. Oh well. The swim ranking had me 208th overall. That is really sad. I also dropped in the overall ranking from 2016, from 23rd to 37th. The guy that beat me for 3rd place beat me by 7 seconds. One glimmer of hope, the 2nd place age group winner was a 50 year old, so he is the newcomer to the rank, whereas I am starting to age into the next group. Not my day, I guess. Maybe next year I will be kicking butt in the 55-59 A/G as the young gun.
Still proud of my medal. Glad to add it to the rack.
Week 11 was the first week of the Build Phase of the Be Iron Fit training plan that I am following, and I expected it to be a little harder. There was a third swim added, along with some additional yardage to the swim. I was a little surprised that the long Saturday bike was a half hour shorter than Week 10’s 3 hour ride, but I see that the plan now adds a short run after it. The 1/2 hour spin on Sunday was also added, which seemed to feel pretty good to me thanks to some tired legs from Saturday. All in all, not a bad way to start the Build Phase of training.
Speaking of tired legs, I also ran my first road race of the year, a 5K near my home. I wasn’t sure that it was a good idea, as my feet and legs just always seem tired. But I decided to give it a go. I was glad I did, as I finished 10th overall and 1st in my age group.
Speaking of racing, I will be doing my first triathlon of the year, the ET Batavia sprint triathlon in Batavia, Illinois. I’ve done this race three times and I really enjoy it. The swim is super short, about 400 yards, the bike is fast, and the run is a heart pounding 4.1 miles. I’m hoping that the water will be warm enough to forego the wetsuit. I struggled getting the dumb thing off last year and it cost me some valuable time. I do have a speed suit that I might try out this time. Never used it before though. I might have to play with it this week during one of the three swim workouts.
The last bit of news is that my wife Kari bought a new road bike, a Specialized Roubaix from Spokes in Wheaton, Illinois. We were there picking up my race packet and she had been talking about getting a bike. I think she was impressed with the bike shop, and definitely the custom fit that the owner put her through. We were there for almost 4 hours looking at bikes and getting the Roubaix dialed in. They really did a good job and I think Kari is going to have many happy miles of riding. I’m looking forward to having a new riding buddy.
TOTALS:
3 Swims – 5200 yards this week / 26200 yards total
an amazing run 