Dilemma...

I've been doing 99% of my riding this year on the R3. Every time I ride, I'm convinced I'm faster on this bike than my P2. Last night at the weekly duathlon, for fun, I threw on some clip-on aerobars, and decided to put the R3 to the test. Holy crap, I was faster on the R3. (Fastest Bike split this year, and 6th fastest overall from 45 previous duathlons). We did have a nice wind on the way back last night - but the people who normally pass me didn't; and I was able to keep up with people who I normally can't keep up with. I expected my 2nd run to suffer somewhat, but it was the 4th fastest of all time. Oh brother. I do have some new 320TPI tires for the P2. I will try them next week, and see what happens!

Date	Run 1 (2K)	T1	Bike (15K)	T2	Run 2	Finish
5/14/2012	0:08:19	0:00:29	0:26:18	0:00:25	0:17:16	0:52:50
5/5/2012	0:07:55	0:00:36	0:28:30	0:00:15	0:17:00	0:54:18
4/12/2012	0:08:32	0:00:37	0:28:38	0:00:34	0:17:38	0:56:00
9/24/2011	0:07:46	0:00:27	0:26:37	0:00:25	0:18:37	0:53:54
9/12/2011	0:08:07	0:00:30	0:27:00	0:00:32	0:18:27	0:54:38
8/29/2011	0:08:17	0:00:26	0:27:20	0:00:34	0:18:01	0:54:40
8/1/2011	0:09:07	0:00:34	0:27:09	0:00:28	0:19:39	0:57:00
7/25/2011	0:08:33	0:00:24	0:26:30	0:00:30	0:17:59	0:53:59
7/18/2011	0:08:29	0:00:29	0:27:43	0:00:24	0:20:53	0:57:59
6/27/2011	0:08:19	0:00:30	0:28:22	0:00:21	0:18:46	0:56:19
6/13/2011	0:08:15	0:00:29	0:27:38	0:00:24	0:17:51	0:54:38
5/30/2011	0:08:21	0:00:38	0:28:04	0:00:34	0:17:44	0:55:35
5/9/2011	0:08:17	0:00:34	0:28:39	0:00:25	0:17:22	0:55:19
8/30/2010	0:08:16	0:00:23	0:26:26	0:00:30	0:20:47	0:56:23
8/16/2010	0:08:18	0:00:27	0:26:46	0:00:30	0:18:25	0:54:28
8/9/2010	0:08:04	0:00:31	0:26:29	0:00:27	0:22:50	0:58:24
8/2/2010	0:08:38	0:00:30	0:27:55	0:00:25	0:19:16	0:56:50
7/26/2010	0:08:13	0:00:23	0:27:47	0:00:25	0:18:09	0:54:59
7/19/2010	0:08:08	0:00:26	0:26:42	0:00:24	0:18:03	0:53:44
7/12/2010	0:08:25	0:00:22	0:26:13	0:00:20	0:18:43	0:54:05
7/5/2010	0:08:31	0:00:30	0:27:41	0:00:27	0:20:46	0:57:56
6/22/2010	0:08:14	0:00:41	0:26:17	0:00:28	0:18:19	0:54:01
6/7/2010	0:08:15	0:00:43	0:27:54	0:00:25	0:19:57	0:57:16
9/14/2009	0:08:19	0:00:38	0:28:05	0:00:25	0:18:31	0:56:00
8/10/2009	0:08:03	0:00:26	0:26:59	0:00:20	0:20:03	0:55:52
8/3/2009	0:08:18	0:00:28	0:26:14	0:00:26	0:18:01	0:53:27
7/20/2009	0:08:19	0:00:20	0:26:44	0:00:18	0:18:45	0:54:27
7/13/2009	0:08:00	0:00:26	0:27:34	0:00:25	0:18:23	0:54:49
7/6/2009	0:08:30	0:00:34	0:26:07	0:00:17	0:17:55	0:53:24
6/22/2009	0:08:04	0:00:41	0:26:40	0:00:33	0:19:51	0:55:49
6/1/2009	0:08:54	0:00:37	0:26:42	0:00:16	0:18:06	0:54:37
5/18/2009	0:08:46	0:00:40	0:27:30	0:00:24	0:18:59	0:56:20
5/11/2009	0:08:07	0:00:48	0:29:27	0:00:27	0:20:09	0:59:02
5/4/2009	0:09:15	0:00:43	0:26:43	0:00:29	0:17:31	0:54:45
4/27/2009	0:08:49	0:00:45	0:30:15	0:00:29	0:22:21	1:01:30
9/22/2008	0:08:08	0:00:40	0:27:48	0:00:22	0:19:47	0:56:49
9/8/2008	0:07:57	0:00:25	0:25:44	0:00:24	0:17:03	0:51:34
9/1/2008	0:08:20	0:00:25	0:26:28	0:00:25	0:20:11	0:55:50
8/25/2008	0:08:00	0:00:25	0:26:11	0:00:25	0:17:54	0:52:58
8/11/2008	0:08:18	0:00:25	0:26:20	0:00:24	0:17:16	0:52:47
8/4/2008	0:08:02	0:00:26	0:26:25	0:00:26	0:17:03	0:52:24
7/28/2008	0:08:06	0:00:35	0:26:39	0:00:26	0:17:36	0:53:23
7/21/2008	0:08:34	0:00:26	0:26:52	0:00:18	0:18:04	0:54:18
7/7/2008	0:08:33	0:00:37	0:26:59	0:00:29	0:18:38	0:55:17
Average	0:08:20	0:00:32	0:27:14	0:00:25	0:18:44	0:55:14

Thank goodness for..

Thank goodness for bosses who have the same shoe size and shoe style. (and unlike me, leaves a spare pair of running shoes at work) No more lunch time running in my dress shoes when I forget my own shoes at home!

April Training, Exposed

Exposed!

The swim is bang-on. I feel confident in endurance threshold. The run has been deliberately low-key and at a slow-pace. The MS Run gave me confidence that I could run a decent "half" and recover quickly based on 3-4 times per week of less intense running. The bike still leaves room to be desired. The weather has been crap and I don't want to get on the trainer, just to train (yet). Weekends have been busy, and so no big LSD on bike or run either. That's likely going to change in May. Overall pretty happy with fitness and energy level. Last night's du was a good test also: bike was pretty good despite wearing my jacket; run off the bike was one of the fastest yet.

I'm woefully behind in volume compared to "Supercoach" but I'm not concerned ... yet.

It's an awesome day!

Just got back from the pool. I was able to sneak in 1500m. I was going to do a steady 1500, but after 300m I got to thinking I was at a pretty good pace already, so let's see what I can do for a 500m TT.

8:35. Not bad. I'll take that. A nice 1:43/100m pace as per the world's best triathlon calculator.

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The 1500 went like this:
500 TT
200 Easy
2 x (Fly-Free-Back-Free-Breast-Free)
100 Easy
8 x 25 Hard on 0:30
50 Easy
1 x (Fly-Free-Back-Free-Breast-Free)

And, as if it couldn't get any better. Tonight is the first week of the weekly duathlons. Hu-Hah! I polished up Lola yesterday. Let the games begin!

MS Run - Half Marathon - Race Report 2012

Yesterday was the annual April fitness test known as the MS Run. This was my 5th time doing it. Last year, this was my 'A' race, and I actually trained pretty hard for a sub-1:39 finish (only off by 0.4 seconds!) I am about 6 weeks into my "Ironman Training", and have lost about 8 pounds since March. I'm feeling pretty good - but not particularly fast. In fact, I haven't run particularly long or fast at all, in a long while. My hope for yesterday was to a) not blow up; b) finish sub 1:50; c) finish sub-1:45.

Around km 19, I started doing the math, and I knew I would be sub-1:45 even at 6:00 pace. Once that crossed my mind, and without anyone catch-able in front of me, I basically wussed out of finishing hard. I finished with 1:42:59 - and I'm feeling pretty good about that.

The History

Apr 28, 2012 1:42:59.4 - Happy. Good effort. Strong wind in face from km 5 to 8
Apr 30, 2011 1:39:00.4  - Awesome run. Training paid off.
Apr 24, 2010 1:42:11.7 - Very Happy. Peak condition due to Marathon training.
Apr 25, 2009 Did the 10K  - still recovering from foot injury
Apr 26, 2008 1:48:44.1 - Blew up. Hit massive wind at the turn-around.
Apr 28, 2007 1:42:31.9 - Great run.

Les Splits - me thinks the mile markers were a little off - km 5 to 8 was definitely harder due to wind, but my overall pace seemed more consistent than what is shown here.

Caught in mid-air

The most important thing I learned about this race: Chocolate Gu = Bad!

Race Results from Sportstats | Race Pics

See you .. in September

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3000 meters

I had a nice swim tonight. I had the whole pool to myself. I do like Saturday morning with the Masters, but sometimes it is refreshing to just swim for fun.

500m for time (8:45... Pretty good for me)
100 easy
4 x (25 fly, 25 free, 25 back, 25 free, 25 breast, 25 free) - I like this set, time really flies.
3 x (100 kick, 100 pull) - kick is my Kryptonite. I didn't cheat, and finished each 100 on about 2:55 (!!)
100 easy
5 x 100 IM w/ 30 secs break (IMs are my fave)
100 easy
12 x 25 sprints on :30. I was only going to do 8x but I resisted the urge to wuss.
200 cool down
-------------------
3000 m total in about 75 mins.

Fun.

who'da thunk it

DECEMBER 4th WEATHER!!!

Wow! Nice bike ride yesterday. Didn't even wear gloves. Gorgeous. No wind.

I was told there would be beer!

Several years ago, on my multisport journey, I learned of the 'fringe' cycling sport of Cyclocross. A YouTube video search would be enough to scare off the timid. Joey's starcrossed wipe out would be enough to scare of the fence-sitters. On Sunday, "Cross" racing came to Cornwall.

If I wasn't going to compete, I was dam sure going to watch. And If I was going to watch, I was certain to regret not signing up.... so despite my apparent difficulty in deciphering the sign-up instructions, by midnight on Thursday, Andrew and I were signed up for Cyclocross Cornwall. (Andrew has been dying to do Cyclocross, for a few years now.)

But Phil... you don't have a cyclocross bike. Good point. Well, this is where I draw inspiration from first-time triathletes on mountain bikes... If they can do a triathlon an old 30 lb bike, I can certainly do a cyclocross race on Guylaine's old 30 lb hybrid -- semi-slick tires -- and running shoes.

Thursday night: Couldn't sleep a wink: "What the hell have I signed up for!?!?!"

Friday night: Couldn't sleep a wink: "What the hell have I signed up for!?!? And what have I signed pour Andrew up for??"

Saturday morning:  Some of the guys from the Cornwall Cycling Club had organized a mini training session. We met at the race site, and ran through a good portion of the course. This really put my mind at ease: The bike would work and I could actually ride it on grass, and up hills - barriers weren't all that tricky; mount and dismounting was good. They also put Andrew at ease; knowing he didn't have to do all the same hills as the adults, and he could bail out after a few laps or so.

Saturday night: Actually slept a bit.

Sunday morning: Up early and signed in with 40 minutes to go before the start.  Andrew and I warmed up on the course; it was a little different than the Saturday, but still manageable. 10 minutes before the start time; I was getting a bit nervous... I couldn't find the start line... so I asked the race organizers where it was. "Oh, we're not sure yet. We'll let you know."

Around 9:10, (10 minutes after the posted start time), we find out where the start is... so we high-tail it over there -- we're the first ones there. Apparently, 9am start time, is "approximate". We actually started at 9:25. The 10:45 race started at 11:20.

Eventually, we're off. My strategy: Start at the back. Take it easy for the first loop. Don't get lost. Don't wipe out. Finish the race...  Mission accomplished.

It was pretty hard - you have to continuously stay 100% focused. My heart rate was maxed out immediately. My breathing was out of control most of the first 2 loops. My legs were dead for the last 2 loops. I was a little overdressed - the temperature was about 1 or 2 degrees, but the sun was out - I had a thin base layer, and cycling jacket; running tights with bike shorts over top - I think I could have gotten away with a regular jersey and arm-warmers.

The course was nice - the conditions were great - sort of anti-normal for cyclocross - very little mud; and the grass was pretty firm. The local fans were great - nice and vocal!

My favourite part of the race came at about the 49 minute mark, passing by the timing tent on the top of the hill, "This is your last lap".  Maybe that was my second favourite part... the best being 15 minutes later when I actually finished the last lap!

Stats: Early race (9AM); 127 starters. I started about 120th (last adult, with about 7 kids behind me) - and finished 102nd (!!!) I actually passed a few people.

The splits: [How cyclocross works, is that they set up a course, 3 or 4 km in length, and you do continuous loops. After about 30 minutes, they estimate how many total loops the winner will do, and then when he (or her)'s on their last lap - that's called the bell lap, and everyone else finishes their race at the end of the lap they are on. So it could be a 20K race, or a 30K race... depending on how fast the winner is, and how difficult the course is.  I have no idea how long the circuit was, and even while racing I had no idea how many loops I had done. I did get caught by the leaders on my 3rd lap. And so for that lap and my last lap, I was being picked up by the faster riders.

Lap 1: 25:06 (was actually more like 1.5 laps, we started half a lap from timing tent - also includes 5 minutes for delayed start - we started 5 mins after women)
Lap 2: 14:06
Lap 3: 14:34
Lap 4: 14:26
Total Time: 1:08:12 finished 1 lap behind the leaders.


Andrew did well too, finishing 3 laps for a total time of 47:45. "I am so doing this again next year!" were the exact words out of his mouth. Me.... ah what the heck. why not, It was a total blast.


Some pics (courtesy of Dan Filliol)

Andrew and I at the start. It looks like I'm praying, but I'm actually checking my watch.. it was 15 minutes past the designated start time. Andrew's a little worried...

Rob Lebvre and I... Smiling because I am completely unsuspecting of the hurt about to be put on my legs and lungs.

127 Racers, mass-start. I'm at the very back of the pack.

Sliding down a hill, on route to the stairs.

Somewhere on the course... a brief spot of pavement.

Cupajoe looking way more professional than me.

Cupajoe and Rob - going toe-to-toe

Finished!

The finish line. I was told there would be beer!! Andrew smiling in the background - he made it too.