092310 and 092410

Goals- 09/23/10 Swim and Hill ride, 092410 AM swim and ride/run brick

Results- check

Diet setbacks- Although I had pizza for dinner tonight, I am not chalking it up as a set back, too much working out.

Thoughts: Yesterday the schedule called for a 600m swim (2x250) in the morning. I thought it might be a little better if I get rest and make it a swim ride brick. After work I accomplished just that. Instead of swimming the 2x250 I swam a 750 very slow concentrating on a form. I think there are two things that could make me faster in the water, better form and faster turnover of my arms. I did four repeats of a half mile, 8% grade hill. I used a technique I read in a Carmichael book. On each repeat I used a harder gear. Oddly, each repeat got faster. It hurt but it felt good, if you know what I mean. Ended the day with another cold shower and slept in the recovery tights.

Today I woke up with the least leg pain I have had all week, but I still decided to put off the swim until afternoon. I thought I might see if I can get off a little bit before lunch and come home to workout and rest. I was able to get off after lunch and I took a three hour nap. It was everything I thought it would be. I got up and swam a 300m stroke drill warm up, 6x50 and 2x100. The splits were the worst ever, every one of the 50m were over 1:05. They are usually around 0:55. Oh well!!

I took another hour nap and then hit my brick. I set up my transition and practiced T1. Just under a minute (only ran about 50 feet to my bike). As always with my brick I rode my local triathlon loop. It did not feel very good, especially when I realized I forgot water. I looked at the garmin at the halfway point and I was making good time, good enough to finish in around 30 minutes. However, I did not finish in 30 minutes. The last 3 miles are up hill, up to a 12% climb, but I was able to average a 10mph on most of the climbs and finish in 41:28.  4:20 faster then my PR on this route! I laughed at one point about how much swerving I was doing during a climb, I thought about how MattyO would be cussing me if he was behind me in a race trying to pass me like the speeding tank he is.

Got back to the house for T2, I was kinda light headed and as I dismounted I did not clear the bike with my right leg and the bike made a fall ( I landed on my feet). Oh well! This paired nicely with something I forgot from earlier- As I was mounted the bike after running it down the road I miss shot and when I flying squirrelled I got a prostate exam from the tip of the saddle- OUCH!! Including tripping running up the driveway I was able to get changed out in 0:20. NICE!

Took off for the run and was able to get up to a sub 9:00 mile. Until I hit the hills then I slowed down to a 10. The goal for today was to run 2 miles at 100% effort under 20 minutes and then jog the last 1.1. Finished the 2 miles in 19:00. I was able to run most of the flats 8:35 or better, only slowed by the hills.

That was a total of 14.5 miles for the day and  I am counting toward Big Clyde weekend challenge..I bid 30 miles for myself

This brick was exhausting and intense, as evident by my bloody right nipple, but it felt great. I still wish I could cycle faster. I have thought a lot about how I think I may to be a point where my bike is holding me back. I know it's not the machine, its the engine; however, I am riding a 24yr old, steel framed bike geared with a 11-25 7 speed freewheel. It is heavy and I don't think it is geared the best for the terrain here. But it is what I have.

This weekend I will be teaching a search and rescue (NC Surface Water Rescue Technician) course close to home. Even with the teaching I am able to sleep in a little to get some extra rest in the morning and am hoping to make a detour and ride the course for my next race. In a perfect world I will ride it both days this weekend to get a feel for it.

GODD LUCK TO ANDREW AT RUNNING MAN WANNA BE AT HIS FIRST EVER 5K!!! SEND HIM YOUR POSITIVE VIBES!