D I C K D I M E

The following equipment is nearing replacement:

Saturday - August 16

Bike
  • 57m 30s
  • 17.25 miles
  • 18.00 Mi/hr

Went to Denver to coach/run and then ride but the weather sucked so I drove back to Vail... the sun poked out for a bit so I rode the fixie on Frontage road for a bit.

Run
  • 1h 31m 05s
  • 11.42 miles
  • 07m 59s /Mi

Ran with one of my fast athlete's @ F4, Kari, who is trying to win The Moab Other Half Marathon in October... I'm setting her up on the Dime "A" plan to hit 1:25 or so. Heaven help her!

Friday - August 15

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!

Thursday - August 14

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

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

Wednesday - August 13

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.

Tuesday - August 12

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.

Monday - August 11

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!

Sunday - August 10

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.

DickDime's Training Log


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