D I C K D I M E

Saturday - June 27

Run
  • 1h 17m 41s
  • 13.10 miles
  • 05m 56s /Mi

Race: Slacker Half Marathon
New PR by 2:17
Course PR by 7:52
8th/895
2nd in AG/94

In 2004 I won the 30-40 year old age group and came in 11th overall(1:25:33). In 2009 my much improved time was only good enough for 2nd in my age group and 8th overall. It keeps getting tougher out there.

Regardless, I'm very excited to nail my projected time. My blisters from a few weeks ago at Kansas 70.3 expanded to the size of 2 silver dollars each and I could barely walk after the race. It hurt out there!

Garmin lost sat. at about mile 11.5 or so. Bummer. The data below is the best I could do.

Mile 1: 5:54 Avg HR 177
Mile 2: 5:39 Avg HR
Mile 3: 5:46 Avg HR 142
Mile 4: 5:51 Avg HR
Mile 5: 5:46 Avg HR 153
Mile 6: 6:19 Avg HR 141
Mile 7: 5:39 Avg HR 149
Mile 8: 5:59 Avg HR 174
Mile 9: 5:53 Avg HR 174
Mile 10: 6:15 Avg HR 164
NOTE:
I wanted to be under 1:00 hour at mile 10 and I came in at 59:06
Mile 11: 5:54 Avg HR 165
NOTE: My time to 11 is 1:05:00; my Garmin lost reception during this mile so it is a guess from here.
Mile 12 and 13 combined: probably about: 12:20 and the last point one was probably the final 21 seconds.

I faded and knew I would but I pretty much nailed my projections from yesterday!

Recap of yesterday's projections.

To mile 6
Projected 35:45, actual 35:18
To mile 10
Projected 59:45, actual 59:06

The final 3.1 must have been spot on, because I was about 40 seconds faster to mile 10 and I finished about 35 seconds faster than my realistic projection of 1:18:15. I needed to find 16 seconds to get under 1:18 based on my predicted time. I found them and a few more.

Friday - June 26

Bike
  • 1h 24m
  • 25.35 miles
  • 18.11 Mi/hr

Ride before work this morning up Vail Pass to the Cul d' Sac amd back. I'm glad I got that in because the winds and clouds just rolled in and I bet the rains will follow.

Run
  • 20m 30s
  • 3.00 miles
  • 06m 50s /Mi

treadmill

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

was not feeling it

Ok, here I go again... This is where I make bold predictions about my race! Tomorrow I'm doing the slacker marathon. The only other time was in 2004 and I ran a 1:25 and change. I attribute the time to the fact that I was not yet 40... This time I hope to run much faster. My 1/2 PR is from last year at Moab 1:19:57 on a course with 400 feet of net ascent The slacker course begins at above 10,000 feet but it has a net loss of 2000 feet. Realistically I expect to hold a 6 minute pace and come in at around 1:18:40 BUT, I'm going to go out a bit harder than that and see how long I can sustain. My hope is to go about 35:45 for the first 6 miles, probably 24:00 for the next 4. I would like to be under an hour at mile 10 (59:45 projected) I want to light up the steep downhills at mile 11 and 12 - 5:45 each - to put me at 1:11:15 at mile 12. Mile 13 is VERY hard because it is flat and through town. After all of the down hills and particularly miles 11 and 12, this mile will make or break the race. I don't remember what my time was on this mile back in 2004, but I am pretty sure it was above an 8:00 pace. I cannot let this happen tomorrow. I will allow for a fade, but I will need to dig here. The last 1.1 will probably be about 7:00 which would put give me a solid 1:18:15. I think there is strong possibility that I can find 16" and break 1:18 which is my prediction!

Thursday - June 25

Run
  • 1h 15m
  • 8.20 miles
  • 09m 09s /Mi

I felt like dirt. bagged my swim.

Wednesday - June 24

Bike
  • 1h 13m
  • 20.50 miles
  • 16.85 Mi/hr

Ugh. It has been hot and sunny all day. I get off work and try to ride and storm winds and black clouds surround me from all angles. Somehow I managed to sneak in 20 miles without getting wet, so it ain't all bad!

Run #1
  • 27m 53s
  • 3.72 miles
  • 07m 30s /Mi

Split this run up into two parts. The TT up and then this recovery run down.

I fell and executed the most perfect tuck and roll I don't think it even slowed me down. No scratches, no bumps! Kinda cool!!

Run #2
  • 32m 51s
  • 3.69 miles
  • 08m 54s /Mi

Run TT up Davos Trail.
NEW PR 31:32

I am so pleased. A few weeks ago I TT'd up this hill and ran a PR of 32:18 - so I think my fitness is improving. Looking back at this year, I just wasn't ready for Boston. Since April 20th, my training has been so much better and I'm starting to feel really good! Hopefully at some point in my marathon training for St. George I will crack the 30 minute mark. That would tell me I'm ready!

My average HR on this run was way up there so this was a huge speedwork/race type effort.

I have to load the Garmin later to get the acutal elevation gain but it is about 1500 feet and the actual course is 3.65 miles. I ran from work so there is an extra 1/10 of a mile in my log above.

I'm thinking of racing on Saturday. The Slacker Half Marathon. I ran this race in 2004 and ran a 1:24 or something. I was pretty stoked about it at the time, but since then I have run sub 1:20 so I'm looking to race pretty fast. Primarily though, I need to run downhill fast in preparation for The St. George Marathon in October. Any opportunity to run hard on similar terrain is going to benefit me. Even though this course is a net elevation loss, it can be difficult. It starts at Loveland Ski Area and works its way down to Georgetown. Miles 11 and 12 are very fast and steep. Mile 13 is flat. The last mile of this race is one of the hardest last miles of any race that I have ever done. If any of you are not doing anything, come out and race. It will be fun! low res pic from lake to lake... might buy this one. Photobucket<

Tuesday - June 23

Bike
  • 1h 39m
  • 31.00 miles
  • 18.79 Mi/hr

pm ride from East Vail Racquet Club to Avon roundabout and back

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

brick
treadmill
worked on strides per minute

Slept in late. Zev Called and I went to Frisco for a few drinks. I still feel lethargic. I may just work today - hopefully a run/swim. I think I'll leave the bike alone. I have a sunburn from yesterday's ride.

Monday - June 22

Bike
  • 3h 43m
  • 65.10 miles
  • 17.52 Mi/hr

The sun came out and it felt hot... It was also very windy but I'll take summer over dreariness any day!

5,253 feet of ascent
Out to State Bridge and back

Run
  • 1h 04m
  • 7.00 miles
  • 09m 08s /Mi

Trail run
1450ft of ascent

Swim
  • 10m
  • 500.00 meters
  • 02m /100 meters

short swim - pool was closing so i had to stop

So, I want to recognize someone who is very dear to me: Lilia Paradis (devotchkatata). Lilia is my ex-wife and the person who pushed me into racing. It was because of her that I started doing marathons in 2003 and triathlons in 2005. Neither of us knew what we were doing back then. Neither of us could swim and in Lilia's case, no bicycling experience. Her early races were very slow on both the bike and the swim and her running in tri's was not that impressive either, still she stuck with the sport. Personally I am very happy with my own development but I am in awe of Lilia's accomplishments. Last year she qualified for and raced The 70.3 World Championships in Clearwater and yesterday at Coeur d' Alene (her 1st full Ironman), she qualified for The Ironman World Championships in Kona! The truth is, I am not surprised. Lilia is an uber-achiever academically and professionally; triathlon is no different. I am moved by her success at Coeur d' Alene and I cannot wait to see how well she does in Hawaii! If any of you are inclined, drop her an inspire and let her know how awesome it is/she is that she KQ'd. Photobucket

Sunday - June 21

Bike
  • 2h 39m
  • 45.20 miles
  • 17.06 Mi/hr

Rode up to the top of Vail pass. I felt tired today... the ride back had wicked wind so I bagged my run.
Over 5000 feet of climbing.

Race report is up: http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=165226&posts=2&start=1

DickDime's Training Log


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