Monday, April 27, 2015

Run to End MS 2015 - Half Marathon Race Report

Splits via my Timex and on-course kilometer markers.

There's a reason I didn't wear my Garmin for this race. The km markers are always notoriously somewhat random. I felt I actually ran a fairly even paced race. Yes, the first km was intentionally slow, and yes, maybe the next 2 were a little hasty to catch up, but kms 4,5,6,7,8,18 and 20 are all a little suspect. It did come up to 21k + according to a few other Garmins on the course though. My race strategy was broken down into 5K blocks. My ultimate goal was 1:39, with a negative split. Here's what the plan vs actual looked like:

Split (km)PlanActualOver by

I was thinking it might be a possibility at the 10K split. We were running into the wind on the way out, and the tail wind would make it easier on the way back, by 15K, I was only 36 seconds behind.... but then the wheels fell off, and I started doing the math in my head -- ["If I slow down and still run 5 minute kms I'm still in under 1:45 and that's fine for me" I would tell myself].

I got passed exactly at 20K by another runner whom I had passed at 3K, and I just couldn't keep up.

All in all, still pretty pleased with the run, considering the weather conditions, and less than stellar training leading up to the race.

I even got 3rd for my age group.

This is 50 feet from the finish line. I could see the clock still with 1:39:5X on it. Everyone is yelling "SPRINT, SPRINT, SPRINT!!!" But alas, I did not have the suitcase of courage with me on this day.

Friday, April 24, 2015

Half Marathon Strategy

I missed a couple of long runs, and I ate too much. Now that the excuses are out of the way, here is the plan for tomorrow:

5K @ 23:45, 10K @ 47:30, 15K @ 1:11:00; 20K @ 1:34:20; Finish at 1:38:59.9

And if that doesn't work, I'm going to blame the weather too.

Tuesday, March 31, 2015

1500 meter time trial = same result as three years ago!

I don't always swim 1500 meters straight in the pool, but when I do, you can bet I'm going to time it! Today at lunch, I stared at the wide open empty lane in front of me, and said - "let's see what we got".

The splits (it was a continuous swim, but I managed to split the stop watch every 500m):

SplitDistanceTimePace /100mTotal DistanceTotal TimeCumulative Pace /100mNote
1500m08:36.151:43 500m08:36.151:43Felt good - Bilateral breathing. Didn't go out too hard.
2500m08:36.711:43 1000m17:12.861:43Whoa - pretty much exact same split. Surprising. This 500m, I was mostly breathing to the right going up and to the left coming down.
3500m08:45.351:45 1500m25:58.211:44Interesting. Didn't fall off that much. Felt more tired for sure. Flip turns and push offs were weak. 

Very odd that this is exactly the same time I had the last time I timed 1500m swim on December 13, 2012. It's somewhat reassuring to see that my splits were much more even this time around that last. It may have taken 11+ years of triathlon training, but I think I am starting to get the hang of proper pacing.

Sunday, March 22, 2015

Frozen Sole #7

Brrr... coldest one yet. -22 with the windchill. My ears were aching. Chart kind of follows the wind direction and elevation. Slow 6th km: uphill and into the wind.

Final Time: 0:37:44 (3rd OA). Slowest run this year, 1:48 slower than PB [+14 seconds per km].

Wednesday, March 18, 2015

Hockey Heart Rate Graph

Hockey Heart Rate Graph
You knew it was just a matter of time before I put the ol' heart rate monitor on for a round of CAHAB (Cornwall Adult Hockey Academy for Beginners). Actually this was the second time I wore it, the first time, I messed up the settings, and it didn't record anything. The peaks are in the mid 150s during the game with a max at 165 for a full-length out and back sprint. One thing is for certain, my heart rate gets up there quickly.

Mrs Barnes is a Goon.

Monday, March 02, 2015

Race Calendar 2015

Attention Sponsors! Time to send me your free swag so it will be prominently seen at one or more of the following events in 2015.

April 25Cornwall, ONRun to End MSHalf-Marathon1:37:59
May 2Long Sault, ONCMC Spring Du2-15-40:52:59
June 27Tupper Lake, NYTupper Lake TinmanHalf-Ironman5:29:59
August 8Ogdensburg, NYMaple City TriathlonSprint1:12:20
August 8Milwaukee, WIUSAT National Championships*Olympic2:29:59
August 23Cornwall, ONCornwall TriathlonOlympic2:29:59
September 13Sandusky, OHChallenge Cedar PointIronman11:29:59

* Both Guylaine and I have qualified for this event. It would be pretty neat to go, but Milwaukee is 14 hours away....

Sunday, February 22, 2015

Frozen Sole - February 2015

Well, that was nasty. The weather wasn't too cold, but the road conditions weren't ideal. You know you're pouring your heart into it, when at 4K you are praying for it to be over, and at 6K, you're thinking... okay... 10 minutes more and it's done.  Not a PB, but still respectable for me, for the time of year. I think from this point on.. things will only get better.

Enough Lolly-Gagging. Time to officially open up the 2015 season.

Thursday, February 19, 2015

Cycling Mauna Kea

On our trip to Kona, we visited Mauna Kea (by car). It was amazing. We took heed of the warnings, and did not venture past the visitor's centre. I just came across this blog from a guy who biked up it!

Next time we go to Kona. .... maybe....

The Saddle Road part, when we drove there had next to zero visibility because of the clouds. I would not certainly want to ride even that part under those conditions.

Friday, February 13, 2015

Kona, the video

First time with video editing... realizing that I'm that good at it, lol.

Monday, February 02, 2015

Big Island, Kona Adventure

We took a one week holiday in Kona.  From January 23 to January 31. It was awesome.
Day 1. Early morning. First run from our condo along Alii Drive. Following in the footsteps of many an Ironman.
A pretty neat gate along Alii Drive.
The sign says it all. Swim start in the background.
The swim start area is surprisingly understated in size. Hard to imagine 2000 competitors packed into that tight space.
We managed to participate in a local race. The Pea Man. 1/2 mile ocean swim + 5K run.
My splits: 17:30 (swim) 0:34 (T1) 26:22 (Run) = 44:25 (final official, 12/53 OA).
The water was a little rough that morning, and I'm fairly sure the distances were all "ball-park".
Swimming at the pier is very distracting. There are 1000s of fish around you the whole time.
It was hard for me to swim and not stop to admire the fish.
Picasso Triggerfish was my favourite.
We had a lovely encounter with a giant sea turtle.
Irony? My Timex Ironman watch (less than a year old), built Ironman tough fails on the Ironman swim course and fills up with water.
Delicious Brews. Longboard lager was my go-to comfort drink. We enjoyed a nice meal here too one night.
Biking the Ironman bike route. We spent two days cycling. Day one was from Kawaihae to Hawi and back, and then to Waikoloa Road and back. Total of 90kms. This was the most scenic part of the bike ride. The ocean scenery was spectacular - whales constantly jumping about. Also, this is the hilliest part (not nasty hilly, just constant up and down), and also the windiest - but definitely nasty windy. Cross-winds particularly. We nearly got blown over a few times.
The turnaround at Hawi.
Day 2 of cycling was from Kona along the Queen K to Waikoloa Road and back (80 Km).
This is the Lava fields part of the ride.
You've got chunky lava at the start, and then, the nice smooth ropey lava near the end.
And this is pretty much what it looks like from the Airport to the Turnaround.
Taking a cliff bar in the lava.
We went around the Island to Hilo one day. Not much going on there. Total change of scenery though. From desert to Rainforest. This tree was pretty neat.
Getting "artsy" with the camera.
Into the rainforest area, near Akaka Falls. Photos can't do justice to how tropical this all looked.
Again, photos don't do justice to how large the plant life was. Huge bamboo chutes in the background.
Akaka Falls. Twice the height of Niagara Falls.
A visit to the Volcano. Pretty neat. We were unable to see any lava flows as the current breakout is happening on private property with no public access. But from the national park, it is awesome how the ground was steaming and venting all around us.
The crater.
An awesome trip up Mauna Kea. We didn't risk going to the very top, but we were still high above the clouds.
A spectacular vantage point for the sunset.
Watching the sunset into the clouds. Really nice experience.
A shot of the moon from the top of Mauna Kea. Well, actually, this is a photo of the moon as seen through the telescope setup at the visitor's centre.
Original Ironman results. 12 Finishers. Best time - 11:46. 4 finishers over 17 hours :-) And 2 in a dead tie (identical swim/bike/run splits -- the original drafters, lol).
No, it's not Sean Connery.
A Hawaiian sunset as shot from our "Lanai". The back-deck of our condo.