Here we are, nearly two months into the year and I haven't set my goals for the year. Yeah, I am a big procrastinator. However, I have been thinking about what I want to accomplish, usually during long runs. The reason I returned to triathlon was mainly for health reasons. However, the sense of accomplishment after finishing a race, regardless of the time, is truly gratifying.
Because the health aspect is primary, the first goal is to get my weight below 200 lbs by the end of the year. Last year I lost about 25 pounds so losing another 18 or so shouldn't be difficult. (Yeah, right!) Eventually, I would like to get below 180 but that will take a lot of work and may take a few more years. Oh yeah, I'm getting older too so that will make it even more difficult.
Swimming has always been one of my stronger segment in the past and is fairly strong now. My stamina is coming back and my time relative to the field has been good. Still, I need some goals to push myself to become an even stronger swimmer. Therefore, my swim goals are to complete the swim leg in pool-swim triathlons faster than a 1:35/100m pace and complete the swim leg in open-water swim triathlons at 1:45/100m pace.
To help with the open-water swims, I finally purchased a wetsuit. I remember when wetsuits were the exception and the debate the sport had regarding wetsuits in the 1980's. I didn't think I needed a wetsuit since I was a relatively strong swimmer and I thought wetsuit were for wusses. However, during the Naylor's beach triathlon, a friend of mine who I usually swim faster than in the pool bested my swim time by nearly three minutes convinced me to get a wet suit.
My cycling is starting to come back although hills still crush me. That will come back as I continue to shed pounds. Also, I am competing on my nearly twenty year old antique bike. It was a great bike when I bought it; a nice Columbus SL/SP frame Italian style frame made in Canada with Mavic Groupo, and it had the latest development at the time, indexed shifting! Right now, the bike is not slowing me down much since the motor (me) is still underpowered. So my bike goal for this year is to complete bike legs in sprint and Olympic distance triathlons faster than a 20mph pace (unless there are a lot of steep hills, then all bets are off!)
Running has always been my weakest leg, even twenty years ago. And today is no different. During the winter, I have been concentrating on my run, running much longer distances and trying to work in some speed training. Still, my running goals are modest and are: complete triathlon 5k run legs in less than 27 minutes and complete triathlon 10k run legs in less than 56 minutes. For running races my goals are: complete a 5k run in less than 25 minutes and complete a 10k run in less than 53 minutes.
Last year, I only completed sprint triathlons and did the aquabike in an Olympic distance tri. This year, my goals are to complete an Olympic and a half-ironman distance triathlon (or at least the aqua-bike)and if I do only the aquabike of a half-ironman, the goal is to complete a half-marathon run.
Well, these are my goals as modest as they may be. I would welcome any comments or suggestions you may have.
Monday, February 23, 2009
Monday, February 9, 2009
2008 Review
I know, it has been over two months since I posted. However, during that time, which included the holiday season and spending time with the family, I had a chance to ponder on where I was at this time last year when I made the commitment to myself to get back into triathlons. At the beginning of 2008, I weighed over 245lbs and was considered obese, had sleep apnea that required me using a CPAP at night, and could barely run a half mile. My energy level was picking up because months earlier, I had finally went to a specialist for my thyroid problem. We began the process of tweaking my meds so that instead of just being satisfied with my T3 and T4 levels in the broad "normal" range, the doc wanted my levels to be in a much narrower optimum range. This takes a lot of time and we are still tweaking now!
Because my energy level was returning the itch was back! My doc said I was healthy to begin a training program so I set a modest goal of doing the PowerSpring tri. In the meantime, I had the sub goal of completing the Monument Ave. 10k without walking which I did in just under 62 minutes, a little faster than 10 min/mile pace. I was really disappointed that I couldn't compete in the PowerSprint but I was running a 102F fever the night before! I did compete in the Tavern tri later that month and other events since then, which I wrote about earlier and won't rehash here.
So where am I now that 2008 is over? First, I weigh less than 220 and no longer considered obese, just overweight! I no longer require using a CPAP at night nor do I snore and keep Beth up at night! and I can run much more that a half-mile without stopping! I also am even more excited about the sport and have even more goals for 2009, which I will post shortly.
But it isn't all about health and getting back into shape. I was also able to reconnect with old triathlon friends, meet new tri friends, and connect with friends who I didn't even know were into triathlons. Some old friends include one who is my age and use to (and still can!) kick my butt but no longer runs due to knee injuries (he rules in the aquabike!). And another, who I knew twenty-plus years ago when he was my age now and is now dominating his age group today! Impressive! To new friends, especially those in the Richmond Tri Club, who have made me feel welcomed! (You know who you are!). And to friends at church who I didn't even know were doing triathlon (You also know who you are!). To all, thank you for your encouragement!
Because my energy level was returning the itch was back! My doc said I was healthy to begin a training program so I set a modest goal of doing the PowerSpring tri. In the meantime, I had the sub goal of completing the Monument Ave. 10k without walking which I did in just under 62 minutes, a little faster than 10 min/mile pace. I was really disappointed that I couldn't compete in the PowerSprint but I was running a 102F fever the night before! I did compete in the Tavern tri later that month and other events since then, which I wrote about earlier and won't rehash here.
So where am I now that 2008 is over? First, I weigh less than 220 and no longer considered obese, just overweight! I no longer require using a CPAP at night nor do I snore and keep Beth up at night! and I can run much more that a half-mile without stopping! I also am even more excited about the sport and have even more goals for 2009, which I will post shortly.
But it isn't all about health and getting back into shape. I was also able to reconnect with old triathlon friends, meet new tri friends, and connect with friends who I didn't even know were into triathlons. Some old friends include one who is my age and use to (and still can!) kick my butt but no longer runs due to knee injuries (he rules in the aquabike!). And another, who I knew twenty-plus years ago when he was my age now and is now dominating his age group today! Impressive! To new friends, especially those in the Richmond Tri Club, who have made me feel welcomed! (You know who you are!). And to friends at church who I didn't even know were doing triathlon (You also know who you are!). To all, thank you for your encouragement!
Tuesday, December 2, 2008
Turkey Trot 10k - What a Challenge!
On Thanksgiving day, the Richmond Road Runners Club held their annual Turkey Trot 10k at the University of Richmond. I have never ran the race but heard that it's "technical", which means there are hills on that thar course. And boy were they! Going in, I knew it was going to be a hard course since I grew up near there and I know the area. But knowing the area and running it are two different things. Being an over-fifty Clydesdale makes it even harder. The morning was cold with a temperature around 27F. I arrived about thirty minutes before the race and milled around and talked to some friends I saw there. I seeded myself about midway in the pack of 1000.
Then the race started and it took about twenty seconds or so before I even cross the start line. Unfortunately, many folks up front didn't seed themselves and it was real slow going for the first mile, which was mostly uphill. That hill wasn't that bad and the crowd was thinner when it went back down the hill. The course was rolling with several stretches of up and downs. Then the course went on a wooded trail and up a very steep hill with tiers made of railroad ties. This is were I almost got sick! Then it went to a steep downhill on the trail with an uneven surface and roots just waiting for me to sprain my ankle! (and I have weak ankles!). However, I think the last uphill was the worse. It wasn't the steepest but it was long, you knew you were near the finish and you're tired! I saw a neighbor nearly get sick! The final leg was downhill and you kept up some speed for the finish line to make sure you look good finishing.
I had a goal of 56:00 for the race and my official time was around 55:56 and my unofficial time was around 55:38, so goal met! But I was really drained after this race but at least I was able to enjoy the big meal!
Then the race started and it took about twenty seconds or so before I even cross the start line. Unfortunately, many folks up front didn't seed themselves and it was real slow going for the first mile, which was mostly uphill. That hill wasn't that bad and the crowd was thinner when it went back down the hill. The course was rolling with several stretches of up and downs. Then the course went on a wooded trail and up a very steep hill with tiers made of railroad ties. This is were I almost got sick! Then it went to a steep downhill on the trail with an uneven surface and roots just waiting for me to sprain my ankle! (and I have weak ankles!). However, I think the last uphill was the worse. It wasn't the steepest but it was long, you knew you were near the finish and you're tired! I saw a neighbor nearly get sick! The final leg was downhill and you kept up some speed for the finish line to make sure you look good finishing.
I had a goal of 56:00 for the race and my official time was around 55:56 and my unofficial time was around 55:38, so goal met! But I was really drained after this race but at least I was able to enjoy the big meal!
Saturday, November 22, 2008
Ntelos 8k Report
As mentioned on my last post, I am concentrating on the run this off-season. One of the ways I'm doing this is by entering local races. Last weekend, I entered the 8k portion of the Richmond Marathon. I had set an aggressive goal, at least for me, of 42:30, which is a close to an 8:30/mile pace. The race started early in the morning at 0700, the sun was barely up, it was drizzling, and the temp was a warm 63F. I started off a little fast and finished the first mile right around 8 minutes. I knew I couldn't keep that pace and slowed a little bit. The humidity was getting to me but I stayed with it. I ended up running a 42:29 and beat my goal by one second! Overall, I'm pleased.
My next run is the turkey trot 10k on Thanksgiving day. I'll let you know how it goes.
My next run is the turkey trot 10k on Thanksgiving day. I'll let you know how it goes.
Monday, November 3, 2008
Working on my Run
Since running is my weakest event, more of my training has focused on the run. Usually Saturdays are long bike days but this past Saturday and also two weeks ago, I did Long, Slow, Distance runs, also known as LSD runs. During these runs, I have a chance to ponder my goals for 2009. So my question is: What would be reasonable goals for 2009? Get my run time below an 8:30 or even an 8:00 mile pace in a sprint tri? Maintain a 20mph or better average on the bike? Compete in two or more international tri? Try the Aqua-bike portion of a half-ironman? I will ponder these over the next few weeks and will set them at the end of the year and would welcome any comments you may have.
Monday, October 13, 2008
Richmond Sprint Results
The results were posted today and I couldn't be more pleased. My swim time was 6:31. I was 2nd in my age group and about 23 overall, out of over 500! I just wonder what it could have been if I wasn't slowed by the swimmer in front of me. T1 was a somewhat slow 3:27. My bike was 37:49 with an average speed of right around 20mph. T2 was an okay 1:36. However, I am really pleased with my run time of just under 28 minutes, an average pace of about 9 min/mile! I know this is slow for some but for this over-the-hill Clydesdale, I'm thrilled! My goal was to finish in the top half of my age group and I ended up finishing 8th out of 23. Goal met!! I can't wait for next year!
Sunday, October 12, 2008
Richmond Sprint Triathlon Report - A good ending to the Season!
Even though I set the alarm for 5:15am, I didn't need it. I was pretty excited. I had gotten to bed about 10:00pm the night before so I had a good seven hours sleep when I awoke at 5:00am. I know to many this seems quite early but since I get up at 4:50am most weekday mornings, this is like sleeping in! I had packed most of my stuff the night before so I was able to calmly get everything together without waking up anyone else in my family.
I arrived at ACAC around 6:50 so I had plenty of time to get a good spot in transition, lay out my stuff and do the last minute checks. There was a lot of excitement in the air since nearly a third of the participants were doing a triathlon for the first time. The air was chilly, about 50F, but it looked clear and should warm up quickly, but probably not quickly enough! I knew the bike was going to be cold, especially since I was going to be in a wet tri-suit.
Next, I went to the pool to get a warm-up lap or two. I started to put my goggles on and then the strap broke! Just what I didn't need. Luckily, I had another pair in my bag, which was next to the bike, out in the cold and warm-ups were ending in five minutes. I grabbed my spare pair of goggles and returned just in time to hear the start of the race. Since this was a pool swim with individual staggered start with a swimmer leaving every fifteen seconds, I still had a little over ten minutes before my start. Finally it was my turn. For all the previous swimmers before me, the starter counted down "3-2-1 GO!", however, for my turn she just said "Go!" I didn't hear her clearly and asked, "Do I go now!" and she said "Yes!". Not a way to start the race.
I started out relatively fast but then got into a good groove and by the second lap, I had caught the person in front of me. I touched their feet, the signal to move over at the end of the lane, but he didn't! By the end of the third lap, the person behind me had caught up with me, and here I was stuck behind this guy. Note to self: Put in a faster swim seed time! Finally I got around him on the last length and let the person behind me go in front and stayed right behind her. I think my swim time was around 6:30, but I don't know for sure. I will need to check the results. Overall, I thought I had a pretty good swim.
I ran to the transition, which was a loooong way! and it was cold! I got to my bike and started to put my sunglasses on only to find that they had fogged up! Just what I needed, something else to slow me down! I wiped them off, put my helmet and cycling shoes on and then debated on whether or not to put on my cycling jacket. It was still cold (about 54F now) and I was wet but I decided not to. I ran the bike to the mount area got on and yes it was cold but not too bad. I got into a good rhythm since the first part of the course is relatively flat and then hit the downhill on Rt 711. Once I hit the small turnaround at Robius landing park and started to go uphill, I slowed much more than I expected. And this was only a small prelude of what was to come later! Finally, I took the left turn onto Winterfield Rd and the real hill hit. Unfortunately, my power to weight ratio is not that good. I'm pretty good on flats and can keep up with most but hills are hard on someone who weighs over 215lbs! However, I was able to keep spinning and even pass a few folks on the hill (and to be passed by those slim guys and gals who make it all look easy!) Also, I was no longer cold! I crested the hill, turned onto Salisbury and was able to maintain a pretty good tuck and average speed the rest of the way. I don't know what my time was but I think my average was just under 20mph.
T2 was somewhat quick. I was able to changed into my running gear with no major delays. As always, the start of the run is the hardest, both physically and mentally! To me it's more mental. On the bike you are going pretty fast, say around 18-24 mph and then you get to the run, where, if you are good, you are going 10mph! For me, it's closer to 6.5mph. I was really dreading the run, especially after what happened at the Sandman Tri. However, after about a half-mile, I was feeling pretty good. I even started to push it some. Yes, I had a lot of people pass me but these folks were often much younger and thinner. I did have someone in my age bracket pass me around the one-mile marker. I met him at the Tavern tri where I passed him on the bike only to be passed by him on the run. Here, he started the race about 1:30 before me so I knew if I could keep him in sight, I would still be ahead. This was my motivation! Also, I was feeling pretty strong. So I let him get about fifteen seconds ahead of me and then I just tried to stay at his paced for as long as I could. I knew he was generally a faster runner then me but I figured it was worth the effort. After about another half-mile, he hadn't pulled away that much. At the two-mile mark, he was maybe twenty to twenty-five seconds ahead. I finally turned into the finished line and was able to finish strong, about thirty seconds behind the other guy, which meant my time was about a minute faster. I finished in just under 1hr16min!
This was, by far, my best triathlon this year and a fitting end to the start of my return to triathlons. I'm excited about next year with the hope of competing in more international (Olympic) distance triathlons. Eventually, I would like to compete in a half-ironman in 2010 or 2011.
I arrived at ACAC around 6:50 so I had plenty of time to get a good spot in transition, lay out my stuff and do the last minute checks. There was a lot of excitement in the air since nearly a third of the participants were doing a triathlon for the first time. The air was chilly, about 50F, but it looked clear and should warm up quickly, but probably not quickly enough! I knew the bike was going to be cold, especially since I was going to be in a wet tri-suit.
Next, I went to the pool to get a warm-up lap or two. I started to put my goggles on and then the strap broke! Just what I didn't need. Luckily, I had another pair in my bag, which was next to the bike, out in the cold and warm-ups were ending in five minutes. I grabbed my spare pair of goggles and returned just in time to hear the start of the race. Since this was a pool swim with individual staggered start with a swimmer leaving every fifteen seconds, I still had a little over ten minutes before my start. Finally it was my turn. For all the previous swimmers before me, the starter counted down "3-2-1 GO!", however, for my turn she just said "Go!" I didn't hear her clearly and asked, "Do I go now!" and she said "Yes!". Not a way to start the race.
I started out relatively fast but then got into a good groove and by the second lap, I had caught the person in front of me. I touched their feet, the signal to move over at the end of the lane, but he didn't! By the end of the third lap, the person behind me had caught up with me, and here I was stuck behind this guy. Note to self: Put in a faster swim seed time! Finally I got around him on the last length and let the person behind me go in front and stayed right behind her. I think my swim time was around 6:30, but I don't know for sure. I will need to check the results. Overall, I thought I had a pretty good swim.
I ran to the transition, which was a loooong way! and it was cold! I got to my bike and started to put my sunglasses on only to find that they had fogged up! Just what I needed, something else to slow me down! I wiped them off, put my helmet and cycling shoes on and then debated on whether or not to put on my cycling jacket. It was still cold (about 54F now) and I was wet but I decided not to. I ran the bike to the mount area got on and yes it was cold but not too bad. I got into a good rhythm since the first part of the course is relatively flat and then hit the downhill on Rt 711. Once I hit the small turnaround at Robius landing park and started to go uphill, I slowed much more than I expected. And this was only a small prelude of what was to come later! Finally, I took the left turn onto Winterfield Rd and the real hill hit. Unfortunately, my power to weight ratio is not that good. I'm pretty good on flats and can keep up with most but hills are hard on someone who weighs over 215lbs! However, I was able to keep spinning and even pass a few folks on the hill (and to be passed by those slim guys and gals who make it all look easy!) Also, I was no longer cold! I crested the hill, turned onto Salisbury and was able to maintain a pretty good tuck and average speed the rest of the way. I don't know what my time was but I think my average was just under 20mph.
T2 was somewhat quick. I was able to changed into my running gear with no major delays. As always, the start of the run is the hardest, both physically and mentally! To me it's more mental. On the bike you are going pretty fast, say around 18-24 mph and then you get to the run, where, if you are good, you are going 10mph! For me, it's closer to 6.5mph. I was really dreading the run, especially after what happened at the Sandman Tri. However, after about a half-mile, I was feeling pretty good. I even started to push it some. Yes, I had a lot of people pass me but these folks were often much younger and thinner. I did have someone in my age bracket pass me around the one-mile marker. I met him at the Tavern tri where I passed him on the bike only to be passed by him on the run. Here, he started the race about 1:30 before me so I knew if I could keep him in sight, I would still be ahead. This was my motivation! Also, I was feeling pretty strong. So I let him get about fifteen seconds ahead of me and then I just tried to stay at his paced for as long as I could. I knew he was generally a faster runner then me but I figured it was worth the effort. After about another half-mile, he hadn't pulled away that much. At the two-mile mark, he was maybe twenty to twenty-five seconds ahead. I finally turned into the finished line and was able to finish strong, about thirty seconds behind the other guy, which meant my time was about a minute faster. I finished in just under 1hr16min!
This was, by far, my best triathlon this year and a fitting end to the start of my return to triathlons. I'm excited about next year with the hope of competing in more international (Olympic) distance triathlons. Eventually, I would like to compete in a half-ironman in 2010 or 2011.
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