Awesome clinic with Sheila Taormina, Olympic gold medalist. I really have head on better stroke pull. There's a lot I won't get right, but there is a lot I can and that will really improve my efficiency and swim.
Saturday, June 9, 2018
Friday, June 8, 2018
Day 69, Week 10, Short Run/Core [4M/8:30min]
In 2nd gear again and same 9:00 pace as last 4 mile run. Great! I felt god at the end. Amazed that my pace got better throughout the run with 9:18 in the first mile and 8:43 in the 4th mile every mile faster. I did my core right after the run. That felt really good to do. I don't think I'd want to do it after longer runs, but you never know. Maybe I'll try it.
Thursday, June 7, 2018
Wednesday, June 6, 2018
Tuesday, June 5, 2018
Day 66, Week 10, Long Run [12.5M]
Great run. Longest since before my spring set backup last year when I was up to 12.2 miles and the longest since the 2016 Baltimore Half-Marathon. And, a PR pace for 12-13 miles. Yeah!!!!
Monday, June 4, 2018
Day 65, Week 10, Short Brick/Core [45min/1.75M/8:30min]
Good brick with the trainer. I felt more loose and relaxed afterward. I think it helped recovery from yesterday's race. My pedal strokes seemed more whole today. I think yesterday was a good training exercise. I concentrated on the run trying to stay around a 10:00 pace. I was really trying to go more like 9:40 or so. My heart rate stayed pretty low. I think I'm getting in better shape and condition. Yeah!
Sunday, June 3, 2018
Day 64, Week 9, Rock Hall Sprint
Great performance today.
Swim
Unfortunately, the swim was cut way down to ~300m (I measured 240) because the wind was wreaking havoc with the buoy positions. I thought I was struggling and having a hard time and was worried about my ability to swim in the open water. As it turns out, my pace was fantastic at 1:50/100 yd compared to my normal 2:15 in the pool. My GPS could've been off, but they claimed it was ~300m which means since I measured 240m, if they were right, my pace would've been 1:29. I barely believe the 1:50. I can't imagine going 1:29. Ignoring their claim, the GPS error could be like 5 or 10 meters, so if the distance was 230m, my pace would've been 1:56, still a great pace for me. It was a PR my 0.0<0.25 mile pace.
Bike
I loved the flat course. However, the wind was wicked. The whole course felt like it was uphill all the way. However, I had a PR of 17mph for any ride I've ever done. It was my first tri with my new bike and clipless shoes. It was also the second flatest ride I've ever done. Also, I've been training well. Obviously everything paid off well for me.
Run
Luckily the rain held off from the bike until the run and the rain doesn't bother me at all running. The run was great too, it was my 2nd fastest 3-4 mile run, 8:55 overall pace. It was also the 3rd flattest run. The end was fun, about a 1/4 mile out I wanted to just pass everyone I could and ramped up to about 6:40 by the time I got to the finish line.
Conclusion
All-in-all it was a really great race. My training has really paid off. My only concern is that I can't maintain these paces for a 70.3. For my Olympics, I've got to really work on measuring my paces or I'll never be able to finish the half in 7 hours. Swimming will be the hardest since it's harder to see my watch in the water. I don't even know if it displays pace while swimming.
My goal for the half is 1 hour (swim @ 2:15/100y plus 10 minute in transitions) + 3.5 (bike @ 16 mph) + 2.25 (run @ 10:00) = 6.75 hours.
Swim
Unfortunately, the swim was cut way down to ~300m (I measured 240) because the wind was wreaking havoc with the buoy positions. I thought I was struggling and having a hard time and was worried about my ability to swim in the open water. As it turns out, my pace was fantastic at 1:50/100 yd compared to my normal 2:15 in the pool. My GPS could've been off, but they claimed it was ~300m which means since I measured 240m, if they were right, my pace would've been 1:29. I barely believe the 1:50. I can't imagine going 1:29. Ignoring their claim, the GPS error could be like 5 or 10 meters, so if the distance was 230m, my pace would've been 1:56, still a great pace for me. It was a PR my 0.0<0.25 mile pace.
Bike
I loved the flat course. However, the wind was wicked. The whole course felt like it was uphill all the way. However, I had a PR of 17mph for any ride I've ever done. It was my first tri with my new bike and clipless shoes. It was also the second flatest ride I've ever done. Also, I've been training well. Obviously everything paid off well for me.
Run
Luckily the rain held off from the bike until the run and the rain doesn't bother me at all running. The run was great too, it was my 2nd fastest 3-4 mile run, 8:55 overall pace. It was also the 3rd flattest run. The end was fun, about a 1/4 mile out I wanted to just pass everyone I could and ramped up to about 6:40 by the time I got to the finish line.
Conclusion
All-in-all it was a really great race. My training has really paid off. My only concern is that I can't maintain these paces for a 70.3. For my Olympics, I've got to really work on measuring my paces or I'll never be able to finish the half in 7 hours. Swimming will be the hardest since it's harder to see my watch in the water. I don't even know if it displays pace while swimming.
My goal for the half is 1 hour (swim @ 2:15/100y plus 10 minute in transitions) + 3.5 (bike @ 16 mph) + 2.25 (run @ 10:00) = 6.75 hours.
Subscribe to:
Posts (Atom)