Monday, July 28, 2008
HOLY CRAP
I DID IT. Here is the race report. Photos to come soon.
Race report
Few things have inspired as much anxiety for me as treading water at the starting line and looking out across a flat lake at 1.5 kilometers of open water that have to be crossed. But as I looked around at the start of the race, my eyes moved from the 20 or so blue clad DC Tri members (who rock) on the benches to the source of the high-pitched sound yelling “WOLFSTHAL!!!”. Seeing my wife and my two cousins with signs (“Hungry like the Wolfsthal) really calmed me down and reminded me of the support I have received over the past 5 months. I was as ready as I was going to be. And then, suddenly, the whistle blew and we were off.
Swim:
I started at the back of my swim wave, wanting to avoid the washing machine of other arms and legs. And it worked for a while. But as I started to get into my groove, I started swimming onto the legs of the slower racers in front of me. I was passing the slower people in my group. That raised my spirits, as I didn’t think I was working that hard. After about 200 yards, however, I found a very long stretch of open water and was able to slow down, calm down and start easting up the meters. By the first turn buoy, I was in a very good groove. Not fast, but steady and staying within myself. Given that I was most concerned about the swim and was making decent progress, I wasn’t going to screw with anything by speeding up. As I approached the second turn, I was gaining in confidence. I knew I was going to finish the swim and, therefore, the whole thing. I ran into a few other swimmers, including one person who was either zig zagging and kept cutting me off, or who was swimming straight and I kept zig zagging across his back. Either way, I HAD to get away from this guy, so I went wide right and found some more open water.
At this point, I was starting to be passed by the strong swimmers from the wave after mine, and things got a bit more crowded. No major combat, but hit a few more legs and got hit on the legs a few more times, but over all not too bad.
I cleared the second and third buoy ok, and had a slight cramp in my left foot as I neared the last turn. But was I made the turn and could see the exit, I really felt my spirits improve. I managed to resist the temptation to stand too early, and made a smooth exit from the water.
Swim – 38:36
Transition 1 was really smooth. Lots of prep and planning helped, and got out in 3:08 (take that Jeremy and Jessie).
Bike
With the swim behind me, I was feeling pretty good and I admit that I let things get a way from me on the bike. The course in NJ is flat and fast, and I found myself really pushing most of the way – trying to avg at least 20 mph. I was in Aero position from the beginning and was averaging about 20-21mph on the main runs. There were a few downhill bits as well, which allowed me to go even faster. But there were also two loops in the Mercer County Community College that had a lot of turns and required a lot of peddling. I also found that on the back stretch (miles 13-17) I was letting my mind drift a little and had to remind myself to push it. I did not want to just go through the motions, and found my self upping the cadence, shifting up in gears and trying to make time. The result was a good bike time, but the payment was yet to come.
Bike – 1:12:29 or 19.2 miles per hour pace
Transition 2 was also easy – 1:20. Love T2
Run
The run was miserable. I have done bricks to practice transition from bike to run. I knew the initial runs would be hard. I went to a lighter gear at the end of the bike and increased my turnover to get more blood into my lower legs. But my legs still felt like cement as the run started. So I thought I would just let them work themselves out and started at a very easy 10-minute mile pace. The only problem is the legs never came back. I had left them out on the bike course, or the hot sun was taking anything else I had away. I was also feeling bloated from the Accelerate I was drinking on the bike, which may be too heavy for me (has 5% protein as well as carbos). Regardless, I was unable to step it up. And, in fact, I was lucky to keep moving. There were two spots where I could have easily started walking, but managed to keep jogging along. The memory of the people who had kicked in 3500 bucks for House of Ruth because of me, all of the hours I had logged in all helped. What really kept me going, however, were all the other DC Tri athletes on the course cheering for me as I was for them. “Keep it up!!” “Looking great!!” They were lying, but it helped.
I had a few little spots where I tried to pick it up, but settled back quickly into a regular jogging pace. As I came near the end and could see the finish line, I managed a nice little kick but was still far behind, hot, tired and totally spent.
Run - 1:00:56 or pace of 9:50/mile
total – 2:56:46. UNDER THREE HOURS. 604 position overall Olympic and 55th overall (out of 70) in the 40-44 men’s age group.
slow, and not too impressive but finished. I would have placed 17th overall in the new men division had I been registered in that group.
A thrilling first experience, and I was encouraged all the way by friends, co-workers and my wonderful wife. The DC Tri Club and the New Triathlon Program made it all possible. It proves that we CAN do anything we want, we just have to want it. The t-shirt I saw on the course summed it up. “The body can do anything, it is the mind that needs convincing.”
Race report
Few things have inspired as much anxiety for me as treading water at the starting line and looking out across a flat lake at 1.5 kilometers of open water that have to be crossed. But as I looked around at the start of the race, my eyes moved from the 20 or so blue clad DC Tri members (who rock) on the benches to the source of the high-pitched sound yelling “WOLFSTHAL!!!”. Seeing my wife and my two cousins with signs (“Hungry like the Wolfsthal) really calmed me down and reminded me of the support I have received over the past 5 months. I was as ready as I was going to be. And then, suddenly, the whistle blew and we were off.
Swim:
I started at the back of my swim wave, wanting to avoid the washing machine of other arms and legs. And it worked for a while. But as I started to get into my groove, I started swimming onto the legs of the slower racers in front of me. I was passing the slower people in my group. That raised my spirits, as I didn’t think I was working that hard. After about 200 yards, however, I found a very long stretch of open water and was able to slow down, calm down and start easting up the meters. By the first turn buoy, I was in a very good groove. Not fast, but steady and staying within myself. Given that I was most concerned about the swim and was making decent progress, I wasn’t going to screw with anything by speeding up. As I approached the second turn, I was gaining in confidence. I knew I was going to finish the swim and, therefore, the whole thing. I ran into a few other swimmers, including one person who was either zig zagging and kept cutting me off, or who was swimming straight and I kept zig zagging across his back. Either way, I HAD to get away from this guy, so I went wide right and found some more open water.
At this point, I was starting to be passed by the strong swimmers from the wave after mine, and things got a bit more crowded. No major combat, but hit a few more legs and got hit on the legs a few more times, but over all not too bad.
I cleared the second and third buoy ok, and had a slight cramp in my left foot as I neared the last turn. But was I made the turn and could see the exit, I really felt my spirits improve. I managed to resist the temptation to stand too early, and made a smooth exit from the water.
Swim – 38:36
Transition 1 was really smooth. Lots of prep and planning helped, and got out in 3:08 (take that Jeremy and Jessie).
Bike
With the swim behind me, I was feeling pretty good and I admit that I let things get a way from me on the bike. The course in NJ is flat and fast, and I found myself really pushing most of the way – trying to avg at least 20 mph. I was in Aero position from the beginning and was averaging about 20-21mph on the main runs. There were a few downhill bits as well, which allowed me to go even faster. But there were also two loops in the Mercer County Community College that had a lot of turns and required a lot of peddling. I also found that on the back stretch (miles 13-17) I was letting my mind drift a little and had to remind myself to push it. I did not want to just go through the motions, and found my self upping the cadence, shifting up in gears and trying to make time. The result was a good bike time, but the payment was yet to come.
Bike – 1:12:29 or 19.2 miles per hour pace
Transition 2 was also easy – 1:20. Love T2
Run
The run was miserable. I have done bricks to practice transition from bike to run. I knew the initial runs would be hard. I went to a lighter gear at the end of the bike and increased my turnover to get more blood into my lower legs. But my legs still felt like cement as the run started. So I thought I would just let them work themselves out and started at a very easy 10-minute mile pace. The only problem is the legs never came back. I had left them out on the bike course, or the hot sun was taking anything else I had away. I was also feeling bloated from the Accelerate I was drinking on the bike, which may be too heavy for me (has 5% protein as well as carbos). Regardless, I was unable to step it up. And, in fact, I was lucky to keep moving. There were two spots where I could have easily started walking, but managed to keep jogging along. The memory of the people who had kicked in 3500 bucks for House of Ruth because of me, all of the hours I had logged in all helped. What really kept me going, however, were all the other DC Tri athletes on the course cheering for me as I was for them. “Keep it up!!” “Looking great!!” They were lying, but it helped.
I had a few little spots where I tried to pick it up, but settled back quickly into a regular jogging pace. As I came near the end and could see the finish line, I managed a nice little kick but was still far behind, hot, tired and totally spent.
Run - 1:00:56 or pace of 9:50/mile
total – 2:56:46. UNDER THREE HOURS. 604 position overall Olympic and 55th overall (out of 70) in the 40-44 men’s age group.
slow, and not too impressive but finished. I would have placed 17th overall in the new men division had I been registered in that group.
A thrilling first experience, and I was encouraged all the way by friends, co-workers and my wonderful wife. The DC Tri Club and the New Triathlon Program made it all possible. It proves that we CAN do anything we want, we just have to want it. The t-shirt I saw on the course summed it up. “The body can do anything, it is the mind that needs convincing.”
Friday, July 25, 2008
YIKES
today is friday
tomorrow is saturday
the TRIATHLON is Sunday.
I feel nervous, excited, scared, psyched, anxious, unprepared, stressed and generally pent up. They say I'll be fine, but only time will tell.
tomorrow is saturday
the TRIATHLON is Sunday.
I feel nervous, excited, scared, psyched, anxious, unprepared, stressed and generally pent up. They say I'll be fine, but only time will tell.
Saturday, June 28, 2008
40!
rode 40 miles today. 40 MILES. as in 38, 39, 40. We had an open water swim at Sandy Point and then the wolf pack of DC tri newbies went for a led ride. A tad hot, but nothing a long long nap couldn't handle. Oh, and the yanks won 3-2? All in all, a good day.
Now where is the Ibuprofen?
Now where is the Ibuprofen?
Friday, June 27, 2008
Back on the Horse
so I was D-E-A-D tired most of this past week. The training try just kicked my ASS. I could not do any of the planned workout on Monday, Tuesday or Wednesday. I was in a fog, was sleep walking and just could not get going. It does take time to recover, but it was a real blow to my confidence.
Thursday saw me back in the pool and doing not too badly (it is never great) but today I feel back in the groove. Woke up at 5:45 for a 6 mile run and played softball at the company picknic.
Tomorrow is THE long day of the entire training plan - open water swim at Sandy Point State Park and then a 40 mile run. Wish me luck.
Thursday saw me back in the pool and doing not too badly (it is never great) but today I feel back in the groove. Woke up at 5:45 for a 6 mile run and played softball at the company picknic.
Tomorrow is THE long day of the entire training plan - open water swim at Sandy Point State Park and then a 40 mile run. Wish me luck.
Monday, June 23, 2008
sooooo sleeeeepy
So Saturday was my first tri run through. The DC Tri club ran a training triathlon. 400 meter swim, 17 mile bike and 3.2 mile run. About sprint triathlon length, and about 1/2 of what I'll be doing (trying to do) later in the season. I thought -no problem - I am doing twice this next month so . . . . .say it with me "how bad could it be."
Woke up at 5 (that is 5 AM in case you were confused). Got down to Haines Point about 6 (yes, yes, AM) and got set up. Lay out the bike, pump up the tires, lay out the socks and shoes, the sun glases, the sunscreen, the wet suit (which I was then told I could not use - grrrrrrrrr), the packets of gu, the water, the accelerate drink - you know just a few things - I moved less stuff when I left college. After gabbing it up with the other people (most almost a clueless as me), checked in, had Simon write my # (100) in indellable ink on my arm and then headed over the to the pool. Now I felt cool. 100. That's right. then I realized, numbers were handed out based on projected order of finish. whimper.
So we are at the pool, all standing around. Lemmings seemed about right - 125 peope waiting to jump into the Haines Point pool. But after a while it was my turn, hit the water and away we go. And it turns out the swim was not nearly as bad as I thought. I took it slow and steady, managed not to windmill, even passed two people (sorry Casey, nothing personal) and got out in about 10 minutes. But man was I disoriented when I hit dry land. Managed not to take a header in front of what was left of the crowd and headed over to the T1 (hello Arnold) transition area.
So it turns out trying to put on socks and shoes when you are soaking wet and breathing hard is . . . well . . .hard. Hard to bend over and compress the lungs, hard to pull my cotton socks over my wet feet, etc. So after 9 minutes of struggling, I finally got my wet and tired butt onto the bike and out ot T1 (goodbye Arnold).
Now I have learned to like biking. Its fun, not too hard and you get to go reasonably fast. Except today. I felt like I was biking uphill both ways. I had to really push to get up to 20mph and managed an average of about 17-18 mph. It took longer than I thought and was a real struggle. I kept wondering if I should get a new bike, maybe there was a flat - the first move is always to blame the equipment. Either way, the bike was my weakest leg and I had expected it to be my strongest. Julia kept passing me (which I hate) and it was really hard to maintain speed.
Finally completed the bike and hit T2 (hello Arnold). This one was much better. Dump the bike, change shoes (no socks to worry about), drank a bunch of accelerate and off I went. 2 minutes in T2 (goodbye Arnold) and off I went.
The bricks we have been doing have really paid off. I also biked at a high cadence on my final 1/4 mile to get the blood back into my lower legs but I took of pretty quickly and felt pretty good. I managed to run about 8 minute miles with a real nice kick at the end. I passed a bunch of people (nicely, I chatted, encouraged, etc) and felt like I was "racing my strength."
All in all, it took about 1:35. I felt good afterwards, but think now I did not feel so good because I slept most of Sunday and there was no way I could swim this morning as planned. My ass is dog tired. Have to work on recover and once I recover train a lot harder/smarter to make sure I can step up to the next level.
The event was useful to see what worked and what did not. But thinking I have to do a lot more is making me nervous all over again. Ah, to sleep. Perchance, to dream.
Woke up at 5 (that is 5 AM in case you were confused). Got down to Haines Point about 6 (yes, yes, AM) and got set up. Lay out the bike, pump up the tires, lay out the socks and shoes, the sun glases, the sunscreen, the wet suit (which I was then told I could not use - grrrrrrrrr), the packets of gu, the water, the accelerate drink - you know just a few things - I moved less stuff when I left college. After gabbing it up with the other people (most almost a clueless as me), checked in, had Simon write my # (100) in indellable ink on my arm and then headed over the to the pool. Now I felt cool. 100. That's right. then I realized, numbers were handed out based on projected order of finish. whimper.
So we are at the pool, all standing around. Lemmings seemed about right - 125 peope waiting to jump into the Haines Point pool. But after a while it was my turn, hit the water and away we go. And it turns out the swim was not nearly as bad as I thought. I took it slow and steady, managed not to windmill, even passed two people (sorry Casey, nothing personal) and got out in about 10 minutes. But man was I disoriented when I hit dry land. Managed not to take a header in front of what was left of the crowd and headed over to the T1 (hello Arnold) transition area.
So it turns out trying to put on socks and shoes when you are soaking wet and breathing hard is . . . well . . .hard. Hard to bend over and compress the lungs, hard to pull my cotton socks over my wet feet, etc. So after 9 minutes of struggling, I finally got my wet and tired butt onto the bike and out ot T1 (goodbye Arnold).
Now I have learned to like biking. Its fun, not too hard and you get to go reasonably fast. Except today. I felt like I was biking uphill both ways. I had to really push to get up to 20mph and managed an average of about 17-18 mph. It took longer than I thought and was a real struggle. I kept wondering if I should get a new bike, maybe there was a flat - the first move is always to blame the equipment. Either way, the bike was my weakest leg and I had expected it to be my strongest. Julia kept passing me (which I hate) and it was really hard to maintain speed.
Finally completed the bike and hit T2 (hello Arnold). This one was much better. Dump the bike, change shoes (no socks to worry about), drank a bunch of accelerate and off I went. 2 minutes in T2 (goodbye Arnold) and off I went.
The bricks we have been doing have really paid off. I also biked at a high cadence on my final 1/4 mile to get the blood back into my lower legs but I took of pretty quickly and felt pretty good. I managed to run about 8 minute miles with a real nice kick at the end. I passed a bunch of people (nicely, I chatted, encouraged, etc) and felt like I was "racing my strength."
All in all, it took about 1:35. I felt good afterwards, but think now I did not feel so good because I slept most of Sunday and there was no way I could swim this morning as planned. My ass is dog tired. Have to work on recover and once I recover train a lot harder/smarter to make sure I can step up to the next level.
The event was useful to see what worked and what did not. But thinking I have to do a lot more is making me nervous all over again. Ah, to sleep. Perchance, to dream.
Sunday, June 1, 2008
another benefit of training
you get to see the city. I haven't been to Roosevelt Island in years but today I ran down Wisc ave, across the Key Bridge and then over to Roosevelt Island. It was a bit warmer and more humid today, but it was fairly cool in amongst the trees. Did you know that Roosevelt Island used to be farm and grazing land for sheep? None are left in this modern day, but it was nice just the same. A lap around the Island and then back up, across the bridge and then up the dreaded STAIRS I don't know who the guy is but the photo is the stairs is sweet). 6 miles in one hour, but with a bunch of trail time and uphills. Man did I work up a sweat. Now off for a shower and a nice loooooooong nap!
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