Annapolis 10 Miler

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.

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.....

Kevin is proud: Semper Fi Fund Communtity Athlete

http://fundraising.semperfifund.org/TKORuns

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

As always running for the Semper Fi Fund...
http://fundraising.semperfifund.org/TKORuns



First two Weeks

	M	T	W	T	F	S	S		Total
7-Jul	3 m run Bike	Swim	6 m run	3 m run	Rest	60min Bike	5m run		72.38 mi/ 5:29:35
14-Jul	3 m run Bike	Swim	6 m run + Bike from Mon	3.5 m run Swim	Rest	6 m pace run 60 min Bike	10 m run		75.73mi/ 6:29:00

Endless Summer 6 Hour Run 2014

Stubborn and Perseverance

 

There is a fine line between stubborn and perseverance. This was the case for me on my first tri of the season; the Rock Hall Sprint (750m/15M/5k).

The rest of season has kind of been bumping along with some minor issues.

Started out in March with a Virtual Half Marathon – Spring Forward Half which I just ran in the neighborhood (1:59:20 or 9:07/mi) once again I struggled through some GI issues.

Next in April was the First of Five Henderson Hall Ooh Rah Series Events – Spring Salute 5K. Nice cool morning and I had great run (21:29 or 6:56/mi)

Then the Cherry Pit 10 Miler – This one my GI issues hit hard. I was walking a lot and had no chance of being consistent (1:25:57 or 8:35)

Next was the Marine Corps 17.75K – This race I had done before and it’s an automatic qualifier for the Marine Corps Marathon – the course this time was entirely in the Prince William Park and it was very hard and hilly – I had a slight GI issue but finished (1:29:13 or 9:38/mi) to get my golden ticket to the MCM.

I then got some great professional advice on my GI issues…So it looks like I have been going way overboard with the electrolytes prior to races…after I switched my routine to just water 48 hours prior to a race I had my best overall race of the season from a GI and performance issue…Race two of the Ooh Rah Run Series the Iwo Jima Memorial 8K – new course from years past and it required a serious run up the entire length of Fort Whipple Hill – I had a top 25 finish (41:01 or 8:01/mi). What I was most happy was that every split was at 8:00/mi and I finished with no GI issues and felt really good.

Back in mid-April I started to hit the pool in training for the Rock Hall Sprint. I had to re-learn how to stroke and learn both bi-lateral and sight breathing. Basically I had to re-teach my self how to swim (with the help of my coach). I had not swum long distances since I swam the mile in Boy Scouts when I was 14 years old, so I also had to build up my swim strength. So by the time the Sprint rolled around I had been swimming twice a week in the pool and gotten my distance up to 1800m.

So back to “There is a fine line between stubborn and perseverance.” The day before the race I was doing so chores around the house…one of which was putting some bins back into the attic…Falling out of the attic hurts… I didn’t fall thru the ceiling but the frame work of the access hatch broke as I was coming down and I had to catch myself, using my arms and elbows…Bobbi did catch me from impaling myself on the ladder but I took the brunt of it on my left tricep and my right elbow.

There is a fine line between stubborn and perseverance…The next day of course was the Rock Hall Sprint Triathlon. Bobbi gave me the out that she felt it was bad enough that I could withdraw…but there is a fine line between stubborn and perseverance…

The Rock Hall Sprint is a nice race. The swim is a 750 meters in a protected harbor with little to no wind or chop…the bike a 15 mile route on relatively flat roads with wide berms to ride on…and the run is supper flat and easy 5K…

But the injury to my left tricep was a killer for the swim. I had gotten my swim time with pool work to just below 2:00/100M and I was confident that I could match that in the water… I had even had a open water swim practice just 5 days before which I felt pretty strong…

With every stroke of my left arm I felt as if someone was punching my tricep each time it hit the water and my right elbow was just flat out hurting…I got out of the water and hit the bike knowing I was already about 4 mins slower than I should have been (19:14 or 2:33/100m out of the water)… I pushed pretty hard on the bike and both the tricep and elbow held up pretty well as I long I stayed in a good bike position. Anytime I didn’t my fingers on my left hand would go numb and my right elbow would throb. Bobbi had caught up to me out of the water despite the fact she started 4 mins after me. I was able to just barley stay ahead of her on the bike and we meet up again in transition (46:49 or 18.7 mph)…I decided the elbow pain was too much and I was just going to stick with her on the run…she did well on the first mile of the 5K, but at the half way point she told me to just go and finish ahead of her…I just went and finished strong…even though by time I finished I could feel my pinky finger on my left hand and I was pretty sure my right elbow was going to stop working at any time (28:50 or 9:18/mi). Overall 1:41:13.

Bobbi ended up rocking it! And finished a mere 4:32 behind me…so take off the 4 min start behind me she finished just 32 sec off my pace…She is so strong on the swim. I have a lot learn from her swiming advice and a lot more training in the pool and open water to do if I’m going to do the Half Ironman distance (1900m swim/56 mile bike/13.1 mile run) in the fall. Until then I’ll just continue to dance along the line… between Stubborn and Perseverance.

TKO Runs

 

Next race: Ooh Rah Run Series race #3 - Chesty Puller 5K- 25 June

Kevin is proud: Semper Fi Fund Communtity Athlete

http://fundraising.semperfifund.org/TKORuns