My first race of the year was last Sunday in Mankato, MN. A sprint tri put together by campus rec (directed by Jen Myers) there is a lot of things I would like to mention and I’ll start with the fact that triathlon racing started 1 year ago with the same race that is starting in 2009.
Now I’ll compare my splits from that 1st ever race in 08 to the 09 season opener.
2008 (S 800 yards, B 14.5 miles, R 4 miles) Male Student 1st place
BOLD denotes fastest individual times for men
Time 100 yd pace time pace Mph time min/mile total time
8:48 1:06 49 min 17.76 mph 28 min 7min/m 1 hr 25 min
During 08 I did not get any transition times in, 09 I calculated my own to help my personal evaluation regarding splits.
2009 (S 800 yards, B 14.5 miles, R 3.8 miles)
BOLD denotes fastest individual times for men
Time 100 yd pace T1 time pace Mph T2 time min/mile total time
8:57 1:07 0:55s 39:05 22.26 0:45s 26:15 6.54/m 1hr 17 min
Some info about the course;
the swim is at the Minnesota State University, Mankato pool, making things really easy to control and take care of.
the bike is composed by few rolling hills for the first 4 miles, then a sudden descent for the next .75 mile getting over a bridge that will take you to the first bike test, and by test I mean the first big hill of the day a .75 mile climb (starts at 800 ft and ends a 1050 ft) fun right? After the punishing climb it was time to get to the turnaround point. Out and back route so I had to go down the monster I just finished and try to climb for another mile or so. The last climb (800 ft to 1100 ft) for the .75 was ridiculous.
After the final climb the way home is fairly easy.
The run; no complains about the run goes out the same direction as the bike only turning around at the 1.8 mile.
The splits speak for themselves, I learned that swimming the fastest won’t make you win the whole, however if the other two components are well develop the swim can set anybody up for a great race, I was very upset with my run since I was expecting at least 6:45’s.
The bike portion I still can’t believe how well it turned out to be; over 22.25 avg with 2/10% climbs for a total of 1.5 miles of pain were probably the reason why the run wasn’t as fast as I wanted. Oh and the fact that I had my closest competitor from my heat/wave about 6 minutes behind after the swim and the bike didn’t really help me to push harder.
I’m please the way how 09 started, even more pleased that I just got done with school for the year and have no summer school (for now at least) so I can focus to improve my running technique and work more efficient than I’ve been working.
Next weekend I’ll have another sprint and the goal is clear, try to out split last weekend’s race or at least improve the run!
after a massive run on sat sunday was the perfect day for a massive swim!
Sun 3/29/2009
150 skips (150 swim, 150 kick, 150 IM, 150 pull, 150 swim) 750yds
*Drill Set
12×50 Count/Descend @55 (mean that every 50 I should drop time and also strokes, meant to focus on power strokes) 600 yds
*Pull Set
6X150 BP 3,5,7 by 50 @2:15 900 yds
*Kick Set
2×300 descend by 100 @5:15 600 yds
* transition Set
6×50 @55 (2 build, 2 break outs, 2 sprint) 300 yds
*Main Set
8X100 Fastest possible Average @2 min 800 yds
200 Easy
thats it! all done in 1hr 10 min! 4150 yards.
I had a nice long ride after the swim, today I ran and I “was” going to swim but looks like I’ve got the virus that is around campus and my body isn’t doing that great, so maybe I’ll hit the pool tomorrow after my ride!
peace out!
Workout:
- Type: Swim
- Date: 03/30/2009
- Time: 20:23:48
- Total Time: 00:00:00.00
- Distance: 4,150 yd
I havent been able to swim as much as I wanted to, but at least I’m getting in the water to relax from the hard bike/run practices.
Sunday;
1200 as follows
- 400 swim
- 400 kick
- 400 pull
8×75 (25 kick, 25 drill, 25 swim) (600 yds)
50 easy
10×100’s pull (pace 1:10 and they were on 1:30) (1000 yds)
150 easy C-Down
Total: 3000 yards
Monday:
800 W-up (200 swim, 200 kick, 200 pull, 200 swim)
4×200 pull (2:18 pace @ 2:40) (800 yds)
4×100 (1:04 pace @1:30) (400yds)
100 easy
Total: 2100 yards
Tuesday:
1000 W-up (200 swim, 200 kick, 200 IM, 200 pull, 200 swim)
8×75 (25 kick, 25 IM (rotating IM), 25 drill) (600 yds)
(2) 10×50 ( pace 36 @50) then (pace 31 @40) (1000 yds)
200 easy kick
Total 2800 yards
about 8000 yards in 3 practices, thats alright I’m just waiting to be done with school so I can start swimming more! probably wont hit the pool today since it is my rest day, so far the plan is to get in the water after my long run on sat and long bike on sun and recover my mucles in the water, the range will be 2500 to 4000 yds per session, and I will post those work outs!
btw we are getting snow here in minnesota!
Peace out!
Workout:
- Type: Swim
- Date: 03/27/2009
- Time: 11:17:02
- Total Time: 00:00:00.00
- Distance: 7,900 yd
nothign brutal I decided to use my swims to cool down from a disturbing tuesday (lifted in the morning, hard bike and a short run) so swimming was the way to finish things up. for wednesday was kinda the same story I had a hard track workout and headed straight to the pool after my cool d run.
Tues
10×100 @ 1:30 pace 1:16
Wed
2×200 (1st swim, 2nd kick)
10×50’s @40 pace 36
100 kick
Workout:
- Type: Swim
- Date: 03/19/2009
- Time: 00:42:55
- Total Time: 00:00:00.00
- Distance: 1,000 yd
So far I have not been able to practice outside at all, MN still cold and the snow just started to melt! my first cycle started pretty slow due to an injury suffered during x-mas break on my IT band. Running has been limited but I’ve made huge of progress the last 10 days, and it seems like I’m getting stronger! (work smarter and harder). Get healthy and get rid of excess weight is the main goal for the first half of my cycle, then running will my priority followed by biking.
Right now the plan is to get done 2 cycles having Kansas 70.3 as my taper race for my 1st cycle and the Forest Grant 70.3 (Clearwater Fl.) for the 2nd. Kansas it is a reality since I signed up last week for the race. the evaluation races right now before the 70.3 are as follow
- MSU campus rec tri (800 yard swim, 15 miles bike, 4 mile run) may 3rd
- Albert Lea sprint (1/4 mile swim, 19.8 Mile Bike, 4.2 Mile Run) may 17th
- Buffalo (sprint or Olympic) June 7th I have not decide if I’ll race at buffalo or not.
- Kansas 70.3 June 14th
Swimming monday (3000 yds)
-200 SKIPS (200 SWIM, 200 KICK, 200 IM, 200 PULL, 200 SWIM)
- 6×75’s (25 swim, 25 drill, 25 kick)
main set (1000yds) as follows:
- 2x (1×200 @ 2:30)
(3×100 @ 1:15) the pace was 1:08 nothing fancy.
- 5×50’s kick @1 min
- 4×50’s swim @50 the pace was 30’s trying to catch a lot of water (power stroke)
- 200 easy kick as Cool Down
Seems like I was gone for a long time! Well actually I was, last season ended the wrong way because of me. Overtraining! Yes overtraining doing a training cycle longer than 20 weeks and not taking care of injuries took care of my taper race.
4 hours 59 minutes and something something, was the time the clock had when I crossed the finish line at my half ironman. Yeah I broke 5 hours on my very first 70.3 and yeah it was my first year doing tri’s and my experience was only sprint distance tri’s!
I won’t go into details because honestly is not worth it, but couple things 2009 season it’s here, training is going well and a tentative schedule its out which means that I’ll be making another post about that sometime later today.
I probably won’t record my bike and running work outs anymore, I just don’t want to think about it all day, but what I can do is post most of my swimming practices because I know people can find some of them useful to their training. I’m also willing to help anybody with questions regarding swimming!
4 hours 59 minutes is history!!! If you ask me what my goal is for 2009, I will answer you
“CLEARWATER, FL”
Peace out!
lots of drills and some I.M stuff
1000 S.K.I.P.S
8×50 drills
4×100 I.M on 1:35
200 pace 2:14 (1:07/100yds)
Workout:
- Type: Run
- Date: 06/26/2008
- Time: 22:33:21
- Distance: 1.14 miles
first 7 miles or so facing the wind with couple hills and I’m pretty sure I avg about 17.5 then the return of my loop! yeah as soon as I got that wind helping me out the ride was nice =) I might go tomorrow again.
Workout:
- Type: Cycle
- Date: 06/26/2008
- Time: 22:25:50
- Total Time: 00:43:56.00
- Average Heart rate: 155
- Max Heart rate: 180
- Distance: 14.6 miles
- Average Speed: 19.94 mph
- Max Speed: 40.1 mph
- Ascent: 310 ft
- Descent: 308 ft
just getting some miles by myself for the first time this week…
Workout:
- Type: Cycle
- Date: 06/25/2008
- Time: 21:43:30
- Total Time: 00:45:25.00
- Average Heart rate: 150
- Max Heart rate: 162
- Distance: 14.5 miles
- Average Speed: 19.16 mph
- Max Speed: 37.1 mph
- Ascent: 260 ft
- Descent: 258 ft
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