Ashland Race Report - step in the right direction...

Ashland turned out to be a much better day than Mooseman (except for the weather, of course - couldn't beat that at The Moose). A much harder run than Moose, maybe a little easier bike but still hilly.

The day started at 0430, awaking to the dreadful sound of RAIN (after such a beautiful Saturday). Got up, had my applesauce, only 1 cup of coffee and cold WW pasta. Due to the rain I decided to stay home and stretch in my dry house - no need to get there too early and get wet prepping for the day. So I left at 0600 (the time I wanted to be there originally) - easy drive to Ashland at that time on a Sunday morning. Pull into the lot and am one of the first there. It also had stopped raining by now (but I knew the radar said more was on the way - and with about 45 minutes to race start, it came.)

Got a quick warm-up ride in (in the rain) to make sure the gears were set - all good; hoping for a better bike than Moosey.

Racked the bike (right next to another Softride Rocket - must be the only 2 left in the area...) and headed down to the water in my rain-soaked crappy run shoes (for the trans-run up post swim)

Happy with my swim (23:31) - felt good and in touch with the lead swimmers in my wave - the the first of three. Figured some of the faster elites who were starting 4 minutes behind might catch me towards the end... yup. With just under a 1/4 mile to go I looked right to breath and saw Tim Snow go by me like he was swimming with fins and a propeller - WHOA!

Go out of the water, pulled my wetsuit down to my waist, squeezed on my shoes to make the 1/4 run from the lake to transition - uphill of course. Treacherous with the rain, mud, slick rocks... but didn't over run the way up, trying to keep the heart from busting out outta my chest. Into/out of T1 with no issues (5:04), hit the road for the rain-pelting 1st loop.

I felt pretty good this week on the bike - my time spent Thursday night tinkering with the cockpit paid off as I had the 7th fastest overall bike (#s 1 and 2 were DQ'd, so my 9th happily became 7th). 1:08:41. T2 was uneventful, even took a few seconds to stretch the hips - 1:04.

The run at Ashland is a freaking killer! Much harder than Mooseman. You start uphill, make a right for a long downhill (which you run up on the return trip). During the downhill I felt the left quad cramping. I only had 1 gel left so I quickly took it with some water at the first aid station, stretched it and hoped... after about another 1/2 mile the cramping issue subsided and I was running better again, but I feared it would come back - and with no gels or Gatorade on the course (water only) I didn't push it as hard as I could for fear it would doom me.

Ended up getting passed by probably the 3rd place finisher in my AG (a few guys passed me, most young, one or two that likely were in my bracket - 1 of which I retook later) but managed a decent run back. Kept my form after the quad issue and ran within myself, not letting anything blow up or slow down, just plain consistent from what I could tell (I didn't wear the Garmin due to the weather) Run time 43:42, slower than I wanted but I'll take it.

Final time: 2:22:03
4th Age Group
12th Overall - - - and against a stellar field that included Tim Snow, Jesse Kropolnicki, Pat Wheeler (that's COACH Pat Wheeler - more on that in a later blog), Cait Snow, Kerry Sullivan, Clydes Chris Pearson (holy sh*t he can move for a big guy!), Gary David and Tim Crowley.

My results in summary = content, pleased, happy... but not satisfied - that would mean I don't want to improve my effort. Nothing could be further from the truth.

Enter Coach Pat Wheeler and QT2...

Mooseman International - Recap

Here's my short report from Saturday:Mooseman... International:

No Applesauce the night before (Crap! - or lack there of)...

Easy Ride up at 0315 Saturday with The Machine (Dean McNabb)...

Pit stop just before the race site -- I wish I had the Applesauce to "help"...

Beautiful Day for a race...

Consistent swim, good rythym, no real issues save for a little offline on the return to shore, couldn't site the swim finish; all in all good swim...

I STILL haven't pee'd in my wetsuit...

Swim - 25:04

T1 - a little disoriented, slow in transition... 1:39

Problems on the bike (seat position, gears skipping)... resulted in low back pain and shifting problems all day; think the rear brake is rubbing as well; used disc on PT wheel (watts data below)

I STILL haven't pee'd on the bike...

Bike - 1:16:30 (avg watts 284, normpower 300)

T2 - slow again at 1:14 (about 30 seconds slower than I wanted)...

Run could have been good if I did an Uta Pippig (stomach issues b/t Mile 2 and 3)... didn't stop but couldn't hit my next gear while focusing on stomach...

Run - 44:15 (7:08 pace -- wanted 6:36 to 6:45, oh well)

2:28:40 final

Bad enough for 11th AG, 39th OV (looking for Top 10 AG and Top 25 OV - AG goal was there for the taking but OV was not. 40-44 is one tough group. The top 6 were well outta reach - a different horse those 6 were).

Initially disappointed in the results -- it should have been better... but after reflection I came to realize:

1. I felt good during the swim (in a sustainable rhythm)

2. my bike wasn't too far off from my goal of 1:15 (loose the shifting issues and I could've saved a minute or two)

3. and I know I can run the 6:45 (or better) I wanted if I just stopped and PEE'D and got that off my mind (oh, and had my applesauce the night before to help clear the system out)

Will get the bike set-up squared away and will drink far less coffee prior to the race - will also pound the applesauce the day/night before to flush the system early the next morning. All things I'll work on this weekend at Ashland, as I just signed up to race it yesterday.

Safe Training Everyone!

PS - Loved racing again after a year off... MUCH (much much much) work to do before Timberman Half.


Power-Tap - Mooseman International 6/6/09:
Duration: 1:17:23
Work: 1317 kJ
TSS: 119.7 (intensity factor 0.965)
Norm Power: 300
VI: 1.05
Distance: 27.298 mi
Averages:
Power 713 max 284 avg
Cadence 159 max 88 avg
Speed 42.2 max 21.2 avg

Mooseman International 2009 - Pre-Race

So here's my abbreviated story leading up to Moosey...

Started training a while back (see prev. blog entries);
- feelin' good, getting the "sludge" out...
- seemingly able to manage the back and hip (good news);
- bike getting stronger (pleased);
- improving my run speed (very pleased as this was the area I most wanted improvement this year);
- pull the hammy doing intervals = set back, CRAP!
- less running and more pool work (okay);
- start running again but easy - no intervals... not what I want but will take it;
- start swimming in Walden about 10 days prior to race, not too cold at all with my new XTerra long-sleeved suit (really like it).
- still not running to hard - or too much (hmmm);
- getting a few quality rides in, including 2 trips to Mt WaWa.

Jump to 1 week prior to the race...
WTF?!?! The race is NEXT WEEK???!!! Holy Crap Batman!

I am certainly not where I want to be... but okay, so I'll go in under-trained.
(this is where a coach would tell me not to worry, it’s not your “A” race… well, problem is they’re all “A” races to me… it’s my personal demon)

Speaking of under-trained, I was once asked: "do you like your chocolate chip cookies undercooked or overcooked?"
My answer = undercooked. Hell, just give me cookie dough and I'm good to go!
His point being it’s better to go into the race under-trained than over-trained (burnt out). Okay, so by that reasoning, I'm feeling like I'm the cookie dough in the bowl before you even turn the oven on, as I head up to Moosey tomorrow.... so be it.

Back to the week leading up to the race…
- had a great solo ride to Mt WaWa and back (20 mph for 3.5 hours!) Saturday;
- into Walden Monday – felt strong;
- 4m run Tuesday… a little slow and sluggish, consistent avg 6:47 thru-out = wanted 6:30 pace or better… disappointed;
- Feeling a bit “off” Wed morning, thus no Walden swim… instead 60’ bike w/ intervals at lunch (felt good);
- Thursday = the real trouble begins… still feeling a bit off, can’t get up early for Walden, again no swim, just plain wiped. Got to bed early… too much sleep??… at work my low back is really bothering and seizing up/tight. I ice it and start a healthy diet of 800mg ibuprofen every 4 hrs… as the day wears on so does the stiffness. It moves to my upper back, traps and neck. Now I’m walking like I’m wearing a back brace. Really bummed. I stretch (as best I can), pop the Advil, drink a lot of water and hope… and swear… and hope.
- Friday = 0430 wake up looking for relief and a trip Walden, still stiff so I bag it. Will go to work, bag out early and get ready for the ride up to the race very early tomorrow morning. I’ll jump on the bike for a quick spin to see how the disc holds up, then a quick T-run… trying not to aggravate anything.
- Saturday = Race Day… Hoping for the best when I wake up at 3am later tonight / tomorrow morning…

A couple of weeks ago I put together my goals for the race based on reading last year’s results and placing myself among names and abilities I know (this was prior to all this crap going down the last week…)
My original swim time was likely unrealistic (they must have had a short swim last year) so I bump that time up a bit. Here was what I set for myself (back in Mid May, before the wheels fell off…)

Swim 18:45
T1 1:30
Bike 1:15:00 (21.8 mph)
T2 :45
Run 41:00 (6:37 pace)

Total Goal Finish Time: 2:17:00

Top 20 Overall (maybe Top 25)
Top 10 Age Group

If any of this works out I’ll be thrilled! And we’ll know the Advil and witchcraft worked.

Bottom line… gotta be more consistent (words one Mr. Wheeler passed along about a month ago.)

The pre-season is over and it’s time to race. But the plane is to build to Appleman and Timberman Half, so let’s (TRY and) be smart going forward. No more messing around… I need to stick to the plan… A plan… ANY plan for that matter.
= build consistency
= not get injured training
= strengthen the core
= stretch more
= follow a plan.

Enough for now. Talk to you after the race. (thanks for reading!)

Safe training everyone!

Feelin' Good

Had a good few days of workouts Thurs thru Sunday night - highlighted by a 4hr, 75m ride on Saturday.

Met the MRC boys bright and early Saturday with and early 0500 roll-out from Bolton. Steve Kimball, Dave Corso, Gary Sclar and I warm-up while heading to Stow to meet up with Gary David, Chris (last name ? - but LOTS of power in his Clyde’s frame) and another gent who's name escapes me = all MRC riders.

We did two loops of Stow with the plan of 2x20 @100% and 5x15 at 85% FTP. In the end we hit the 2x20 but only managed 4x15. I felt good and knew I didn't have time to run off the bike so I pretty much bagged the 85% for more like 90-100%. Legs felt real good - and felt fine the rest of the day, so I don't think I over did it. Wanted to run in the afternoon but instead enjoy a nice 90 minute ride on my lawn mower (it looks as green as Fenway this time of year). Just wish I had a beer and cigar for the ride.

Ended the weekend at 8pm last night with a 3.5 mile run at 7:06 pace (7:18, 6:42 on purpose, 7:17, 7:07 last 1/2m). The day was jammed packed with family stuff, little league and with the 0330 wake-up call on Saturday I knew I needed to sleep in. So after LL I got home and went right out for a run. The legs felt great at first (as did the breathing) for the first 2-2.5 mls, then the fatigued a bit. To be expected I guess but overall happy with it. Knew the hammy and hip were there but kept everything under control. Still need to get the run going though with Mooseman International less than 3 weeks away - not sure what the run looks like but it's in NH so I will expect there to be at least some "rollers".

Shoulda swam this morning but got to bed too late - will try and sneak it in tonight.

Safe training everyone!

2nd post in one day - outta control!

OK, let's not get carried away. Plus, I started Tweeting a couple weeks ago... to keep up with a couple other tri-friends and their trainings. But I draw the line at Facebook. Some things are better off left alone... don't need anyone poking me or finding me that I don't want to find me, ya know...

So after my 3k swim this morning I planned to run at lunch. But that work-thing got in the way again, so I headed home at 6p with the intention of drinking coffee and hitting the trainer after the ruckus died down (BTW, the flu is having a field day in this house so don't breath too hard while reading or you might catch something).

Started to get a little late as I had to run out and buy a b-day card and cake for the little lady for tomorrow (she already bought her present with some custom made drapes for the family room a while back - I don't even want to know the kind of tri bike I coulda had for the cost of those things... ugh!).

So at about 10pm I jumped on the trainer and watched the end of the Bruins as I hammered out a nice 90 minute spin. Glad to have gotten it done and will now NOT beat myself up if I don't wake at 0430 tomorrow to train. Instead will run at lunch (I damn well hope - friggin work).

Number for the ride:
20' wu 58% FTP (a little too low)
MS 1x60' 78% FTP (in the grey zone - gotta keep at 80-85%)
10' cd 56% FTP (little low again)
= overall it coulda been better... but then again I coulda been asleep in bed as well.
Doing something was better than nothing tonight.

G'night!

Time to get back to work (originally entitled "Slacker" until I noticed that title recently being used)

Slacker - more for my ineptitude in keeping this blog-baby going than for my training --- that actually has been good to very good at times over the past 2 months since my last (real) post; it has also seen some down time and troubles...

In true TRI fashion let me quickly summarize what’s been happening since early March ( quick summary cuz I don’t type fast at all!)

SWIM
Ok, so I decided not to continue with the Tony Sufferfests in Dedham on Saturdays this spring – reason being, I need the early Saturdays for a long bike. I can accomplish a great 3 hr ride Saturday morning in the time it would take me to drive to Dedham, have a great swim workout then drive home. With 4 kids, 3 of which have their many weekend sports activities – if I don’t get the work done by 9am I usually don’t get it done – period. So I decided to commit myself to hitting the pool M/W/F on my own (god help me to get there and push it). Started out strong, then had a set back with my wife’s travel schedule – but after a 3000yd swim this morning, and feeling pretty good through it, I am once again excited to be in the pool.
(I will rejoin some masters’ program after the season for sure!)

BIKE
Most improvement and joy in this discipline. I didn’t hit the roads until mid April cuz I hate the cold! But with the addition of my PowerTap and some training programs/bike tests from Endurance Nation I got a lot of great saddle time and fitness in the basement. Once I hit the outdoors I felt (and still feel) great – plenty of room for improvement, of course, but loving being out there, doing the intervals or riding 3 hours.
Even had the pleasure of running into and meeting TriGirlPink in Concord one morning as I was finishing up. Was flying down Lowell, looked over and saw this black P3 with pink Team Psycho decal - there's only one made in the universe ya know. So I had to stop and say “Hi” before she ventured off with the TP team (great to meet you TGP)

RUN
Was really loving my run training for a while there - until I pulled my L hammy doing 4x1 mile intervals.
One of my goals this year is to really work on my running, getting my times down to where I can average low 6’s for 10k or mid 6’s for HIMs. Felt like that was coming along even with the hip… speed was picking up, pacing was dropping (mile/min that is), was feeling fit and strong even with the labrum tear. I think I figured out how to run with it this year = by being under control, having a quicker turnover (which of course is just plain good for your run anyway) and being very careful with up/down hills and never over striding or reaching with the foot. As long as I keep everything within the limits of my "personal space" I feel I can manage the pain. Was even banging out 10k runs no problem. Until the pull --- predisposed by playing wiffle ball in the back yard with my son... this (now) 44 yr old body doesn't like to accelerate too quickly any more.

FINISH LINE
Ok, that’s about it in a nut shell for the last 2 months. Weight is steady at 189-190. Body comp has changed with drop in fat but weight same. Goal of racing at 184 seems hard to reach as I’ve been pretty good with diet… though not up to Jesse’s standards so there is work to be done! It’ll help once I start running again…

So hopefully this is the re-start of my Shakespearean gut-spilling. It’s fun to write and re-read as time passes.
Thanks for taking a minute to read it { TGP :-) }

Mooseman International only 3 weeks away…

Safe Training Everyone!

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