Run
  • 1h 13m
  • 5.75 miles
  • 12m 42s /Mi

Trail run with my dear dog, Ramone... He ran off the trail and when I found him he was rolling around in an old dear carcass and in complete ecstasy!
GROSS!
Needless, to say, when we got home, he got a bath outside with the the cold hose water and cheap human shampoo!

Bike
  • 5h 07m
  • 84.00 miles
  • 16.42 Mi/hr

Copper Triangle: Sun, Wind, Rain, Mud, Hot, Cold... Beat me up pretty good

Run
  • 1h 00m
  • 8.00 miles
  • 07m 30s /Mi

Ran track with my buddies, Rachel and Greg...

800m @ 2:40
1600m @ 5:40
1600m @ 5:44
800m @ 2:41
1600 @ 5:42

a few miles of warm ups/cool downs

I noticed something today... Even though I was slower by a bit in my swim this year compared to last year, I was 41 spots faster overall. Considering the field gets stronger every year, I suppose the swim might have been long after all.

Race Report is up! Dick Dime's 5430 Half Iron Distance Nutrition Plan. Breakfast: 1 package (2) Cinnamon and Brown Sugar Pop Tarts 1 7-11 gut wrench coffee 1 Red Bull Energy Drink - consumed in porta-potty line 30 minutes prior to race start On the bike: 1 Coffee flavored energy gel at the 10 mile mark of the run 1.5 bags of Cliff shot blocks (I dropped half of a bag) 1 full aero bottle of Gatorade 1/2 aero bottle of Gatorade Endurance (supplied by aide station) Not used: I did intend to eat a 2nd gel, but forgot to. On the Run: 3/4 bottle of Gatorade. Upon leaving transition I grabbed a bottle of Gatorade and sipped off it until I got sick of it. 5 or 6 sips of water - after I chucked the Gatorade, I began grabbing Dixie cups of water at each aid station, and then dumping the rest on my head. Post Race: Some watermelon, some bananas, some oranges and about 6 or 7 beers and later two margs at the Rio where I also had some fish tacos.
Rest. Much needed rest. I have some tendinitis around the back of my knee... you know, that big honkin' tendon that runs along the outside back of the knee up to the hammy, that one! I felt it ping at around mile 5... slowed me for a bit and I thought it might really hamper me on the run, but it cooperated for the most part. Now I need to let it be so that I can fly at the Hood to Coast Relay!
Bike
  • 2h 21m 44s
  • 56.20 miles
  • 23.79 Mi/hr

40 seconds slower than last year, but I was ok with the bike. It was right where I wanted it to be...

Run
  • 1h 33m 42s
  • 13.10 miles
  • 07m 09s /Mi

7:09 pace. I am very pleased with my run. 6 minutes faster than last year and combined with my strong bike, right where I need it to be with 3.5 months to go to IMAZ.

Swim
  • 42m 05s
  • 1931.20 meters
  • 02m 11s /100 meters

UGH!!! I thought that I was swimming well. I felt strong and powerful the whole way. LOL... my time was 43:01 officially with the run to transition. BAD

So, I PR'd this course by 5:31 seconds and and for some reason I'm disappointed. Last year I did 4:45:59 and I was stoked. I crushed it this time, but I am still mixed about my performance. My swim sucked even though I felt strong (some say the course was long - I hope so) and my bike was slower than last year. My transitions were near perfect and my run was great! I really wanted to go under 4:40 and I missed by 29 seconds. :( Not to mention Mark handed me my ass and KiloDave beat me (by 15 sec) for the 1st time!!! I'm happy for those two, but I missed my goal time - 4:38 and my second goal to go under 4:40 but still I raced well and killed it. I need to snap out of it and be happy with my new PR. 4:40:28! Not bad for a guy who can't swim. 2007 compared to 2008 Swim: 42:39 -> 43:01 (38 seconds slower than last year) Bike: 2:21:44 -> 2:21:04 (40 seconds slower than last year - could it be because last year I raced a set of Zipp 999's with a full disc? this year I raced my Cane Creeks)) Run: 1:39:39 -> 1:33:42 (an improvement of 5 minutes and 57 seconds! WOW!) Transitions 1 and 2: 2:34 -> 2:02 (an improvement of 32 seconds - NICE) So, even though I was slower on the swim, I was just a bit slower on the bike, my run improvement indicates something more important than my finish time. Taking nearly 6 minutes off my run is a great indicator of where my fitness level is this year compared to last year. Granted it wasn't quite as hot this year, but still, 6 minutes is huge. It wasn't like I bonked last year so I am thrilled about this... another thing, I have 10 PR's listed in the "Personal Best" field of this blog... 8 of 10 are now less than a year old! That rocks. I had a blast post race kickin' it and drinkin' beers with all of the BTers who raced and supported today. Lot's of great times out there.

Run
  • 29m
  • 4.00 miles
  • 07m 15s /Mi

Ran the fist few miles of the Georgetown half marathon... then hung out with some of my friends at the finish. Then took Ramone for his checkup, picked up my Hood to Coast uniform and then finally made it up to the Expo. Long day... I had a bunch of things to do: including minor repairs to my bike and getting my gear ready. Made it to bed at about 10.

DickDime's Training Log


 August 2008 
SunMonTueWedThuFriSat
      1 2
3 4 5 6 7 8 9
10 11 12 13 14 15 16
17 18 19 20 21 22 23
24 25 26 27 28 29 30
31      
 
Time
Distance
  • December's totals
  • November's totals
  • 2014 totals
  • 2013 totals