Monday, March 12, 2012

Training, Racing, Moving Furniture - Shaking things up!

Thursday of last week was one of those workouts that I will remember for a while. The training was good. I was doing a bike/run/bike brick workout. 5 mile run, 20 mile bike, 5 mile run. The intensity level was exactly where it needed to be ... the Palo Verde limb that nailed me in the side of the head was NOT where it was supposed to be. A 2 inch diameter limb with blunt force at 22mph was darn near enough to take me off the bike. I have no cuts or bruises to prove it ... but the right side of my face was numb for about an hour afterwards and my eye is still a bit sore. It was about 4:45 am and my headlight and headlamp were not shining in the correct spot to catch the limb. I had zero warning. I guess it was a good thing that my helmet took some of the blow. I finished the ride - and then ran 5 miles afterwards.

I rested on Friday to prepare for the Desert Classic Duathlon.

3.75 mile trail run - 25:35 - (some climbing)
Transition - 51 seconds
30 mile bike - 1:31:27 (1500 feet of climbing)
Transition - 1:01
3.75 mile trail run - 34:25 (very steep in sections)

Total time ---- 2:32:16

I was 47th overall out of 227. 42nd amongst the fellows out of 150. 9th in the 35-39 age group out of 23. This race draws some very fast people.

I was targeting 2:15 to 2:26. I missed that target by a bit. Guess what? I am okay with it. In fact, I underestimated the course so much that I am THRILLED with my time. Fact - the overall non-pro winner was 2:11.








Yesterday we spent no less than 14 hours on our feet - moving things, cleaning things - making things dirty. All a part of getting back into home ownership. Baron the dog loves his new grassy back yard. Now if he would just learn to cut the grass.

This morning - I shook out the cob webs and hit the pool for a quick 1200 m swim. I actually felt pretty decent in the water. My shoulders were a bit tight from the duathlon (the trail run and the bike course are very rough) I think all of my 100 m splits were at or faster than 2:20 ... and my effort level was a bit lower than normal. After that I went and hit the spin bike for some sprint work. My goal was to ride 8 miles as fast as I could. 20 minutes and 32 seconds. My quads were a little sore before that bike ride. That soreness is gone.

TTFN

3 comments:

  1. Was googling ironman st. George and found your blog. I did St. George in 2010 and 2011, and enjoyed it so much I'm doing it again! Looks like your training is going well. You will have no trouble on the most beautiful ironman course in the world. The run course isn't as scenic this year, but is much more manageable (much less climbing, I, and many others, walked half the course the last two years). Good luck with your training!

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  2. Wassdoc - I found your blog months ago - right after I signed up for St George. Good stuff. Thanks for visiting. I hope I have no trouble - and if I do I hope I work through it to the finish.

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  3. Ironman? Wow - I finished a marathon last summer - and I currently have no goals for 2012 other than weight loss goals. I am doing a 65 mile bike ride on the 24th for the Tour de Cure. After that nothing...

    I don't think I have an ironman drive but another marathon, yes. And I think another long bike tour (multiple days, hundreds of miles) will be on the list for 2013...

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