2010 Pineland Farms 25K

So, it’s been a tough workout week. I’ve had some hard running workouts….no easy runs. Saturday was a 4 hour ride w/a 75 minute and 30 minute tempo piece built in….followed by a 20 minute run w/the first 15 minutes building to zone 4 (ie. Mid 5 minute pace). I actually felt pretty good afterwards, which was a good thing…because I was running the Pineland Farms 25K trail race up in Maine the next day. It’s a great race on very nice trails. I did this race two years ago and won….taking the lead around 3 miles and never looking back. I knew this year was going to be tougher for a few of reasons. One, Saturday’s workout was pretty damn hard. Two, I did not sleep well. And, three, there looked to be some decent runners in the field.

We drove the 2+ hours up to Maine in the morning. Sitting in a car for 2+ hours before running 15.5 miles and after a 4.5 hour workout day is not ideal. Anyway, it was an uneventful trip and I did a short warmup and started to get myself ready to race. I could tell that the previous days workout had sapped my legs quite a bit. I decided before the race to just go out and feel things out. I definitely wanted to be in the mix, but I really didn’t want to try to do what I did two years ago and be out front too early (famous last words). Gun went off and one runner goes right off the front. The first mile is really to feel things out and see who the competition is. There was definitely a decent size pack throughout the first mile. The guy in front flies down the hills and pushes the pace. I was just doing my best not to let him get too far out front. We get to the first mile and I’m sitting right behind this guy who states, surprisingly (almost startlingly)…. “guys, that first mile was 5:25!!!”. No shit Sherlock! Maybe you shouldn’t push the pace if you have no intention of holding it!!! It is, after all, a 15.5 mile race. However, I wasn’t about to let this idiot dictate the race by slowing down because the pace was too fast for him. My reaction? I blew right by him and kept going. Hey, if you’re going to go out like a jackass, you had better be prepared to keep up the pace. For what it’s worth, I never saw him again! But, there were a few other guys (3 to be exact) who were running with me. I led for the next mile or so…somewhat reluctantly. For a moment, I had visions of breaking away again….like 2 years ago. But, the guys with me weren’t slow. We ran as a group through the 5k at a blistering 17:20 (some of the later miles may not have been exact, but I’m pretty sure this one was…..we were moving). That 17:20 was probably worth a sub 17 on the roads.

While I was feeling pretty good and strong at the outset….the fatigue started to settle in my legs around this point. I definitely paid for the early hard pace and I lost the 3 man pack. I tried to keep them within site…but I just couldn’t get my legs moving fast enough. So, I figured I’d just try to keep the pace up and hope that they come back to me. I ran solo until just after the 10k mark which I hit at 38:45. Then, finally, one of the three guys ahead of me came back into sight….and I started to reel him in. The thing is….my HR wasn’t actually that high. It was hovering in the low 160s….but the legs just wouldn’t respond. Once I caught him, I tried to get him to run with me (it can be lonely out there!). We ran for about a mile before he was spit out the back. I hit the 15k mark around 57 minutes and change. I could see that there was a guy behind me moving up on me….so I really tried to start pushing. The thing about this course is that it is all up and down....like a grass, dirt and rock roller coaster.  There's little time to ever get into a running rhythm.  During the last 5 miles of the course I started feeling better….I got my legs back a little. So, I started running a bit harder…and got the HR up to the low 170s. The last couple miles of this race feel like they go on forever. With about a little over a half mile to go we enter an open field, which we run around before finishing up. As I entered the field, I glanced behind me….and sure enough…..I had someone on my tail about 100 meters back. I dug a bit deeper…..no way I was losing 3 place at this point. And I didn’t. I held him off and finished up at 1:39:50. It was 2:30 faster than my 2008 finish. And, in glancing at the times from last year, it looks like everyone was 2-3 minutes slower this year across the board (they modified the course this year….and I suspect it’s a tad bit longer). The good thing is that I actually felt pretty good at the end….good form. Not to mention, this was my longest run of the year….longest since Hawaii last October. So, I’m happy with it. I’d really like to see what I can do on that course w/fresh legs. Maybe next year!

On the way home, we stopped by the Clam Shack in Kennebunkport for lobster rolls and fried clams! Probably not the best recovery food….but damn good!

-Pat

Ouch...that hurt!

Well, it's been a few weeks since I last posted.  Last weekend my my tri team's training weekend up at Waterville Valley, New Hampshire.  It was a fun weekend.  But, I was a little disappointed w/my riding.  I had intended to do an overdistance day on Friday, but I just didn't dress correctly (or undress correctly).  It was fairly cold and wet out...so I was wearing some warm weather gear.  But, once you start climbing....you really begin to sweat.  The problem is, once you get to the top....it's freezing again....and the downhills are even colder.  The key is to strip down the gear before the climbs...which I didn't do.  So, after the first major climb, I had to bail....I was bordering on hypothermia.  All in all, I got 160 miles over 2 days and some decent running in.  So, it wasn't a wasted weekend by any means.  And, the two rides that I did get in were my 2 longest rides of the year.  Saturday night was another epic team dinner and party.  I drank waaayyy too much and paid for it on Sunday.  That's it though.....last night over over indulging in the drinking.  Time to buckle in for the season. 

This past week has been extremely difficult for me....juggling work, workouts and life in general.  I'm getting completely slammed at work.  Typically this would be a good thing.  But, as I've pointed out, this is my last year...and I don't want to leave anything on the table.  This past week I had trouble getting out of my office to get the workouts in.  I'm really going to have to make an effort to be efficient with my time to make sure I get all of my training, rest, recovery in.  Fortunately, Jenn is very understanding when it comes to this and takes a lot off my plate, when she can. 

Yesterday was a tough day of training.  I had 3 hours on the bike and a 75 minute transition run on the docket.  The 3 hours doesn't sound too bad...but for the fact that within the ride I had a 60 and 20 minute hard tempo to do.  20 minutes hurts....but 60 minutes is really, really tough.  I hit my nutrition pretty well on the ride...but I have to keep my hydration up a little better.  I suffered on the second half of my run.  The run was an easy effort.  But, I was typically running around a 160 HR....probably between 6:45-7:10 pace.  Today was really tough (and I'm not done).  I had a track w/o scheduled (6x 1000).  I knew this was going to be tough as I did a 20 minute warmup run to the track.  I was struggling from yesterday's w/o.  After some stretching and strides I got into the 1000s.  First one was a bit slow....3:22....and it hurt....OUCH!  Ok, time to buckle down and get moving.  Second one 3:16.  Then 3:13; 3:13; 3:16; 3:14.  Overall, I felt really strong (once I got going).  Now we get to see what kind of running speed and strength I really have next week when I go back to Pineland Farms, Maine for the 25k trail race.  I won the race in 2008, but couldn't go back last year due to the fact we had just purchased our house.  Looking at last year's winning time, it would have been tough to repeat.  However, when I won in 2008, I ran solo, unchallenged from 3 miles on.  Then again, I doubt most of the other competitors have a 4 and a half workout scheduled the day before:)

Here are some pics from 2008.

-P

Random (non-triathlon) Thought of the day...

So, we recently traded in my old Ford Explorer for a newer, pre-owned SUV.  Yes, I know....with oil and gas prices, why an SUV?  I like the space.  It's nice to be able to carry 2 bikes inside the car.  Anyway...that's not the point here.  The point is...I'm an attorney and you'd think that would make me the negotiator of the family.  Not True.  Jenn is the negotiator.  It's pretty damn funny walking into a dealership and watching these guys look bewildered when she gets a hold of them.  They don't know what to do.  She's very unassuming, until she opens her mouth.  I can see it in the salemen's eyes....as they look over at me thinking...."can I deal with you instead of her."  I almost (almost), feel bad.  But , I literally just sit there with my mouth shut and let her do all of the talking (she has typically done a bunch of research too....so she knows what she's talking about).  Anyway....I guess there's no real point here other than to hold in awe my wife's bargaining skills....and to ponder what the good ole' boys club is saying when she leaves the dealership!

I'll take a mulligan!

Okay, first triathlon of the season.  Here's the short report:  A. Freaking. Disaster.

Here's the longer version:  A month ago, I was kind of psyched to do this race.  Hell, even a week ago.  But, given the forecast of cold weather and wind, that changed.  I woke up before my alarm went off on Sunday morning and could just hear the wind howling.  All I wanted to do was go back to sleep and not do this race.  But, I paid the money and decided to do the race.  Man, when I stepped outside, I realized just how cold (and windy) it was.  Like I said, I wasn't real motivated to race...and my pre-game pretty much showed that.  I didn't do all of the normal things that I do before a race....like warm up for a sprint swim!  I figured, what the heck...why makes things worse!  So, the gun goes off...and so do 10 guys off the front.  I'm thinking....holy crap!  I'm feeling pretty good swimming these days...and I'm getting my doors blown off.  I don't typically get worried about super fast swimmers (unless they can also bike and run).  But, these guys looked like guys just out of college...who could probably bike and run.  Anyway, I came out of the water and made it to T1.  I couldn't feel my feet at all.  I also couldn't get my wetsuit off.  After a couple of failed attempts.....and dropped to my butt, and pull it over my numb feet (dropping to my butt in transition is a common theme here).  I grabbed my bike and screamed through transition (w/my shoes already on the bike....I was able to run quickly).  I hopped on the bike and hammered up the hill to get my speed going.  I tried putting my foot in the shoe.  If you've never tried this before....it's not super easy....and almost impossible when you can't feel your feet.  My feet kept slidding through the velcro.  I tried and tried and tried....same result....feet under the velcro.  At one point, I thought of just velcroing my feet to the top of my shoes (shoot...I couldn't feel them anyway).  But, common sense got the best of me and I pulled over to put my shoes on.  Next time I try starting w/the shoes on the bike...it will be a warm weather race (it's actually a big time saver if you can get your feet in!).   Not exaggerating....I lost at least a minute with this catastrophe.  Okay, regroup and start hammering.  The road out of the state park was awful.  Bump after bump after bump.  I was about a mile in and something didn't feel right.  I look down and realize that my aerobars are pointing at the road.  One of the bumps rattled them loose.  Second stop on the bike.  I pulled over and yanked them up....although this was a concern for the remainder of the ride.  After that, I actually rode pretty well....although my bike split doesn't show it.  I made it to T2 and tried slipping my racing flats on.  No luck.  Tried again.  No luck.  My toes kept going to the outside of the shoes.  This happens when you can't feel your feet.  I equate it to drinking water after getting novacaine at the dentist.  Okay....back on my butt to get my shoes on.  I finally got them on and screamed out of transition.  I felt very solid on the run...until about 2 miles.  When I was on the bike, I could tell that I hadn't eaten enough for breakfast.  I ate very light....since it was a sprint.  But, what I hadn't considered was the cold.  The body uses quite a bit of energy to keep warm.  I was really feeling it now on the run.  Who the hell bonks in an hour race?  Me, I guess:)  Not really....but I was running out of gas.  I caught the guy who finished directly in front of me (4th)....but let him off the hook by not passing him.  Normally, even w/all my issues at this race, I would have finished 3rd (3rd and 4th were only 2-3 seconds in front of me).  But, I just didn't have the motivation to push it.   I know it sounds like a cop out...and maybe it is.  But, it was just one of those days.  I knew that if I pushed to pass....I'd probably have to sprint to the finish...which I wasn't interested in doing.   I really just didn't care....which is not my typical M/O.  So, I finished 5th.  Afterwards...I just wanted to get the heck out of dodge.  I had originally packed stuff so that I could ride long after the race.  But, I was so damn cold, that I just wanted to go home.  And, that's what I did.  I did get my second ride in....around 2pm.  A little warmer...but just as windy.   Anyway, this is one of those throw away races.  Forget it even happened.  The only redeaming factor to having a bad race today is that it's not an important race.  Those come in June and July!

BTW....having an open water triathlon in New England in early May is absolutely retarded.  The only thing worse are the idiots that pay to do it!

Race weekend!

Sunday is the first tri of the year for me...the New England Season Opener in Hopkinton.  It's a total sprint....but I'm actually nervous.  Not to race...but to get ready to race.  The first race of the season means that I actually have to dig out all of my stuff...wetsuit, body glide...everything I race with.  I haven't even started to look for these things.  Some of these things are still sitting in zip lock bags and stuffed in drawers from last October.  I guess I'll starting pulling everything together tonight...to give me an extra day in case I need to run out to pick anything up.

I also hit the track for the first time this year.  I had 3x mile w/3 minutes of recovery.  Since it's on the way home from work, I run at the Watertown track.  It's not a bad track, but there are so many non-runners there, it makes it hard to workout (kids on tricycles and walkers in lane 1 and 2).  Anyway, the workout went okay....5:23; 5:19; 5:19.  At least I thought it did.  I was told that I need to go closer to 5:10 next time!  To be honest, I'm not sure I can pull that off right now.  But, w/anything....swimming, biking, running....it's not a good idea to go in w/pre-conceived notions of what you can and can't do.  If you think you can only hold 210 watts on the bike....that's what you're going to do....when you might be able to hold 220 or 225 if you tried.  So, next time I'm going to shoot for 5:10s.  If I run 5:15s....so be it.

Post Ride Random Thoughts...

Today was a three hour solo effort w/a 20 minute transition run.  Here are my random thoughts of the ride....

1.  I like riding alone (sometimes)....when it's less than 3 hours.  Anything more than that and I start talking to myself too much:)

2.  I still can't figure out why a big dumptruck feels the need to pass me on the curvy part of a back road when I'm riding 28-29 mph and the speed limit is 25.  To make matters worse, the passenger side wheels were well over the white line.

3.  Had Chris Cornell's Scream album in my head the whole ride.  No, I don't listen to music when I ride...not even in one ear.....it's dangerous.  See above.

4.  I'm really feeling my new TT position.  I like it.  However, it's a good thing that my rides are progessively increasing in length.  Because I think I'd be in trouble if I just went out for 4-5 hours without getting used to it.

5.  Saw some teammates toward the end of my ride.  I would have ridden with them for a bit....but I wanted to finish up and get my run done.  Always good to see familiar faces out on the road.

6.  It wouldn't be a ride without the random roadie deciding to hook onto my wheel for a bit. 

Okay...back to watching the Flyers game.  Already down 2 goals.  Come on Flyers!  And, back to following coverage of St. George IM.  One more week to my first tri of the season....

Questions

Okay, it's now May 1st.  I haven't really ridden anything longer than 3 1/2 hours or run mor than 1:40 (both only one time).  This has really been weighing heavily on me as I've always done the long stuff by now....especially going into the summer w/an Ironman on the horizon.  However, my coach assures me that we're doing everything according to plan...and it's more important to work on the intensity right now.  That being said, I started to think about where I am this year at this point, compared to last year (coming off my first visit to the Big Island....and not real motivated).  Now that I think about it, it's like night and day.   Last year I really wasn't riding or running long... and my swimming was anything but consistent.  I went into my first triathlon (Mooseman Olympic Distance) over race weight and undertrained...and it showed.  I mean...I did okay...but not where I should have been.  Then, I just happened to uncork a decent race at Rhode Island 70.3 to get a 2009 Kona slot.  I definitely whipped myself into somewhat better shape by RI, but the only reason I fared as well as I did was because of my race experience and base.  So, I look at where I am now...

I rode my tt bike outside for the first time last week and felt great.  I definitely have more power on the bike.  I haven't run long....but I've done way more intensity...and I ran 1:17:40 at the Hyannis Half back in Feb. after a 3 week layoff from being sick.  And, my swimming is really coming around.  I feel really good in the water.  So, I guess when it's all said and done....I'm not worried about where I am right now.  There's a time and place for the long stuff.  And, looking at my schedule....that begins next week:)

-P