Had a great run for the Annapolis 10 Miler...
As sore as I still was after the General Smallwood Tri I just wanted to a sub 9min/mi
First 5 miles which include most of the hills I ran in 41 minutes...
So I slowed up a bit and run the second half of the race at a 9:30 pace and finished it in 1:28:53 or 8:53/mi pace
Splits:
Mile 1: 8:06
Mile 2: 7:48
Mile 3: 8:06
Mile 4: 8:16
Mile 5: 8:33
Mile 6: 9:07
Mile 7: 9:36
Mile 8: 9:22
Mile 9: 9:17
Mile 10: 10:41 I was going to try to push for a 9:00/mi for the last mile but I had nothing left and basically jogged it in...
Now, its recovery time...I'll scale back for rest of August and hit the schedule hard again as I make my final push toward the Waterman's 70.3 Tri.
P.S. Got a free run tracker pod at the expo and attached it my shoe for this race. The MilestonePod (http://www.milestonepod.com/) and its app...it worked pretty well and I might get one for each of my pair of shoes.
Wednesday, August 27, 2014
Sunday, August 17, 2014
General Smallwood International Tri in the books....
So, I finished my first International distance (1500m run /40K bike/ 10K run)..
Time: 3:10:38
Swim: 40:05 (2:45/100m)
It was 1500m open water swim in the Mattawomen Creek. A lot of grass and weeds and two long laps around at 750m course. A little choppy to start but I thought I was doing OK for the first 1350m. As the made the final turn to head back to the pier I got a calf cramp and slowed up. Just as I did I got kicked in the face and lost my goggles. So I finished the last 400m without the goggles. Luckly, I wear my swim cap over the goggles so they are not gone gone but it was rough last leg.
T1: 5:35 - long run to the transition and I tried to calm a bit down before the bike.
Bike: 1:25:32 (17.2 mph)
I started out of T1 and put the bike down. I hit a wet spot near the first water station and down I went. I hit pretty hard on my left hip but I was going slow enough to not cause to much damage to me or the bike. It was a relatively hilly course with over 1200 feet of ascent of up and downs. However, it was low traffic roads and lots of shade. I got into rhythm after the first 7 or 8 miles and was able to punch out a decent bike.
T2: 1:54 - This included me eating some food and finished off water bottle before heading out.
Run: 57:36 (9:16/mi)
I was shooting for a sub-9 and thought I had a good pace but the second loop hill slowed me enough to just shoot past my 55:00 goal for the 10K.
Overall, I had good race despite the small hiccups. I had no problems with nutrition or GI and thought the race was well organized. I also had the best experience with volunteers on a tri. The young ladies at the water stops were very enthusiastic and made the second loop of the run a lot easier.
I'm going to have to get a lot more time in the pool before I think I will be ready for the 70.3 swim (1900m). I have to learn to get into a better swim pace. I also need to work on eating while biking... I'm sure the critters enjoyed half of my bonk bar.
Next up Annapolis 10Miler next Sunday and a lot of prep for the Waterman's 70.3 in Rock Hall, MD on October 4th.
Looking for some donations for Semper Fi Fund and I might even run the10 Miler in the Kilt.....
Time: 3:10:38
Swim: 40:05 (2:45/100m)
It was 1500m open water swim in the Mattawomen Creek. A lot of grass and weeds and two long laps around at 750m course. A little choppy to start but I thought I was doing OK for the first 1350m. As the made the final turn to head back to the pier I got a calf cramp and slowed up. Just as I did I got kicked in the face and lost my goggles. So I finished the last 400m without the goggles. Luckly, I wear my swim cap over the goggles so they are not gone gone but it was rough last leg.
T1: 5:35 - long run to the transition and I tried to calm a bit down before the bike.
Bike: 1:25:32 (17.2 mph)
I started out of T1 and put the bike down. I hit a wet spot near the first water station and down I went. I hit pretty hard on my left hip but I was going slow enough to not cause to much damage to me or the bike. It was a relatively hilly course with over 1200 feet of ascent of up and downs. However, it was low traffic roads and lots of shade. I got into rhythm after the first 7 or 8 miles and was able to punch out a decent bike.
T2: 1:54 - This included me eating some food and finished off water bottle before heading out.
Run: 57:36 (9:16/mi)
I was shooting for a sub-9 and thought I had a good pace but the second loop hill slowed me enough to just shoot past my 55:00 goal for the 10K.
Overall, I had good race despite the small hiccups. I had no problems with nutrition or GI and thought the race was well organized. I also had the best experience with volunteers on a tri. The young ladies at the water stops were very enthusiastic and made the second loop of the run a lot easier.
I'm going to have to get a lot more time in the pool before I think I will be ready for the 70.3 swim (1900m). I have to learn to get into a better swim pace. I also need to work on eating while biking... I'm sure the critters enjoyed half of my bonk bar.
Next up Annapolis 10Miler next Sunday and a lot of prep for the Waterman's 70.3 in Rock Hall, MD on October 4th.
Looking for some donations for Semper Fi Fund and I might even run the10 Miler in the Kilt.....
Kevin is proud: Semper Fi Fund Communtity Athlete | |||||||||||
| http://fundraising.semperfifund.org/TKORuns |
Wednesday, August 13, 2014
General Smallwood International Tri
Next up the General Smallwood International Tri - Saturday 7am at General Smallwood State Park in Marbury, MD
1500 meter swim
25 mile bike
10K run
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