TRAVEL/REST
Run
  • 1h 06m
  • 8.21 miles
  • 08m 02s /Mi

Easy run from the club in E. Vail and back. A little sluggish.

Swim
  • 20m
  • 1000.00 meters
  • 02m /100 meters

Some 50s and 100s around 47 and 1:47 for them. 500m straight in less than 10 min. so that is pretty good for me too.

Bike
  • 55m
  • 17.52 miles
  • 19.11 Mi/hr

Easy spin in the dark after the hard rain

Swim
  • 19m
  • 1000.00 meters
  • 01m 54s /100 meters

This was a "break out" swim for me. I have been playing with different stroke styles and I found the one that I am going to use!

Today I started out dong 50s (meters):
47, 47, 46, 50, 45
I know these aren't fast compared to everyone else out there, but to me they were all records!

Then I did 5 100s:
1:47, 1:47, 1:46, 1:41, 1:39
I've never done this before!
I'm really stoked.

Something is happening.

OK, here is where I make my bold and perhaps ambitious predictions for IM Kansas 70.3! Swim: <39 Notes: I have looked up my swim times for every triathlon that I have ever swam. My first one was 3:02/100, My fastest two tri's were pool swims with a 1:56/100 at the Mini Ha Ha last year. My fastest open water was 2:02/100 at the Boulder Peak last year. Basically to reach my goal I will need to swim a 1:58/100 which is totally doable. Granted I usually swim about 2:14 in HIM's but I think this time will be different! Bike: <2:25 This may or may not be conservative based on the course profile and race day conditions but, I looked at what other riders have done there and I think I should be able to average 23+ mph. My past two 5430 HIMs were: 2:21:44/23.71 avg. mph last year and 2:21:04/23:81 avg. mph in 2007. So I'm allowing 3 minutes or so and I think this will be realistic. Run: <1:30 I have never run this fast in a HIM but my stand alone half marathon is sub 1:20 so on this flat course I'm thinking sub 1:30 is realistic. Last year 1:33:42 at 5430 which is a hot and difficult run course. Transitions: <3:00 Projected finish: <4:37 I love to dream!

Bike
  • 2h 03m
  • 36.00 miles
  • 17.56 Mi/hr

Lazy ride. Started at the club in East Vail rode up to Beaver Creek and Back

Run
  • 26m 30s
  • 4.00 miles
  • 06m 38s /Mi

Treadmill... I like to use the tready close to races... Most of my running is S L O W and/or mountainous so I do not get a lot of opportunity to work on foot speed. The Treadmill is great for this.

I started out at a 7:30 pace and progressively pushed the speed. My last mile was about 5:30 with a the last .2 at 5:00.

I feel like right now I'm in my best shape of the year. I was a little soft at Boston in April but I have had a very good 6 week string of workouts. I am pretty sure that I am in better shape now than I was at Ironman Arizona in November. Last year I peaked way too early, probably in late August or early September.

I'm still not sure what I will be able to do at Kansas, but I do want to have my best 1/2 Ironman run. I'm thinking <1:30 but it will really depend on my nutrition and bike fitness (which is still not there yet - by 5430 it will be).

Swim
  • 31m
  • 1600.00 meters
  • 01m 56s /100 meters

10 x 50 (:49 to :57)
my first couple were in the 55/56 range and then I changed my stroke and I was doing 49/5o range
5 x 100 (1:50 to 1:55)
1 x 500 (a little of over 10 min)

I was feeling tired today... not from racing but from lack of quality sleep. I decided to rest today. I haven't missed a day since the day after The Boston Marathon 4/21, so I guess it is a good day to chill.
Bike
  • 1h 00m
  • 20.00 miles
  • 20.00 Mi/hr

Includes My Vail Uphill Time Trial.

I averaged 18 miles per hour. The course started near the covered bridge in Vail and went up the pass to the Cul d' sac - 9.8 miles. My time was 32:30 and I managed 4th in my category. PR'd by 4 minutes and I was within 30 seconds of my projected time. The guys who started later in the day benefited by a 30 mph tailwind that came in about 1/2 hour after I went out! Luck of the draw I guess. All of the elites got the massive tail wind so this years numbers are skewed in their favor. Us early riders got a cross tail and then head winds up the pass! Oh well, I'm thrilled with my effort and I can be happy that my time is legitimate and now I have an honest benchmark. The first place guy in my cat was about a minute faster. they sent us out every 30 seconds and I caught 5 or 6 guys so that was fun.

Forgot my hr strap, so unfortunately no data

Run
  • 27m 30s
  • 4.00 miles
  • 06m 53s /Mi

Treadmill after pizza and beer after race

Swim
  • 22m
  • 1000.00 meters
  • 02m 12s /100 meters

1 x 500
some 50s and some 100s

I was tired in the water today since I rode and ran first

Bike
  • 42m
  • 12.00 miles
  • 17.14 Mi/hr

Spun to The Village to have a few beers with my buddy from Denver and then spun back to the health club.

Run
  • 1h 47m 54s
  • 13.70 miles
  • 07m 53s /Mi

Race up Vail Pass.

3,156 feet of ascent!!!

I can't believe I averaged under 8 min a mile for this race. I exceeded my expectations and I think I ran too conservatively. Which was probably the right thing to do considering that this race and tomorrow's time trial are really just training races. Kansas 70.3 next week is the real deal.

I think I might have won my Age group since the best uphill runner in the world, Matt Carpenter placed second (WTF?) to USATF National Trail Running Champ Ricky Gates who won (taking Matt out of my AG). There was one guy who might be in my AG ahead of me, but my fingers are crossed.

Good effort today.

13th overall, 2nd place age group. Not too bad, but I could have done better. Still a great day.

Some of the best runners in the USA were here and it was cool to take the bus back to Vail and talk to the legendary Matt Carpenter!

Side note: In my age group is a badass triathlete, runner and snowshoer, Charlie Wertheim and I passed him at about mile 10. I think he blew up, but cool still.

Swim
  • 23m
  • 1000.00 meters
  • 02m 18s /100 meters

post run swim... felt fatigued a little bit.

DickDime's Training Log


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