tag:blogger.com,1999:blog-90113279843236975352024-03-05T03:00:37.556-05:00LIFE ON A BIKEScotthttp://www.blogger.com/profile/10410255134685234995noreply@blogger.comBlogger127125tag:blogger.com,1999:blog-9011327984323697535.post-90342036819919269062012-08-17T10:04:00.003-04:002013-11-10T08:41:50.840-05:00Life InterruptedThe 2012 season started out in May with me defending my title at the Jekyll Island Turtle Crawl Tri and managed to podium with a 3rd place overall. Next on the schedule - Tri the Midlands where my fitness should've been improving but wasn't and I ended up with 2nd place in age group. Training after Tri the Midlands was getting tougher and while I blamed it on the heat, something else was actually going.<br />
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Fast forward to 8/15 where the 6 week journey of "what is it, is it Lyme" finally ended. I received news that will change my life moving forward. I have been diagnosed with Classic Hodgkins Lymphoma. From what I hear the cancer to have if you're going to get cancer because it is treatable and curable. No matter how many times I hear that, it doesn't change the fact that it is still cancer. Already been through denial and why me, the fit 43 year old triathlete and not the overweight, cigarette smoking couch potato??<br />
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Looking forward to next spring......Scotthttp://www.blogger.com/profile/10410255134685234995noreply@blogger.com2tag:blogger.com,1999:blog-9011327984323697535.post-84336458872169887782012-01-11T12:36:00.005-05:002012-01-11T13:16:51.960-05:00Just call me a Tri SheepI'm now one of the herd. One of the mindless sheep who can't make decisions for themselves. Well, the latter statement is definitely not true for me but anyone who buys a Cervelo is viewed as such.<br /><br />I decided after the <a style="font-weight: bold;" href="http://ironmanllv.com/">Marines Ironman World Championship 70.3</a> to sell my Scott Plasma and buy a new tri bike that actually fit me. In hindsight, I wanted to buy a Cervelo back in 2009 but the shop I was racing for at the time was not an authorized reseller for Cervelo and they offered me a sweetheart deal on the Scott or so I thought. After removing all of the spacers and adding a very, negative drop stem the Scott was still not the best choice for me. Todd Kenyon at <a style="font-weight: bold;" href="http://www.ttbikefit.com/">ttbikefit.com</a> helped me out immensely and got me as aero and comfortable as possible. I highly recommend Todd and his fitting service and have referred many triathletes who are much happier and producing higher watts after working with Todd.<br /><br />Why a tired brand and model like Cervelo when there are other "super" bikes out there? I'm not convinced that the Trek SC or Specialized Shiv TT is that much more aero than a Cervelo P3. Maybe talking a 3' savings over the course of an ironman leg. Really??? There is a reason why Cervelo has dominated the Kona count year after year and continues to produce World TT champions. Let's not forget that the motor has to move the bike and based on my 2011 results, my motor produced numerous podiums on a not so aero bike so moving to the Cervelo P3 should produce faster times and even better results!<br /><br />Tried to find a P4 on close out but had no luck. Did go with the 2012 P3 as it had a 3T Aura Pro carbon base bar. I did upgrade the crank to the Quarq SRAM 975 powermeter as I can't live without power. Also added a Black Box Ceramic bottom bracket. Decided to switch to the Adamo Road saddle versus staying with the Cobb V-Flow Max and I'm glad I did. Immediate comfort and much better than the Cobb in my opinion. Highly recommend you try this saddle. If you do, make sure you mount the saddle with the rails horizontal and not the top of the saddle. The latter will cause you a lot of pain and discomfort. also, give it 2 weeks or 5 to 6 rides as it will take the skin on your sit bones some time to build up the callouses. Purchased vinyl name labels from <a style="font-weight: bold;" href="http://www.vcgraphix.com/en/Store/default.asp?subCatID=0">Victory Circle Graphics</a> and am very pleased. They provide name labels for some of the top professional teams in the peloton so you won't be disappointed.<br /><br />For race day, I plan to use my Zipp 900 clincher disk and Zipp 808 clincher front wheel. Could gain a few seconds by switching to a Zipp FC 808 for the front but not worth the investment in my opinion.<br /><br />Bike rides like it is on rails and is probably one of the best bikes I've ridden for power transfer. Had some issues with the seat post slipping but I think that was due to the bike shop forgetting to add carbon assembly paste and blue Loctite to the threads of the bolts. Did purchase a fixed torque wrench to make sure the seat post in torqued to 4Nm before every ride. Make sure you add the blue Loctite to the bolts for the arm pads as they loosened up pretty quickly without it.<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0i3gddb_7yoVbwFEntb7fsR0JUsJJqWYTIzhsv4XFjrwhguFIE1_3JhpW5R262LbXy2iViG2uTIJfIdbu9blRbKzX2CUelq8B6Qj-Y0zT7zzQfCJD3KaDHu5-G7MPAa9TDtudYUpNInk/s1600/DSC_0121.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 400px; height: 266px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0i3gddb_7yoVbwFEntb7fsR0JUsJJqWYTIzhsv4XFjrwhguFIE1_3JhpW5R262LbXy2iViG2uTIJfIdbu9blRbKzX2CUelq8B6Qj-Y0zT7zzQfCJD3KaDHu5-G7MPAa9TDtudYUpNInk/s400/DSC_0121.JPG" alt="" id="BLOGGER_PHOTO_ID_5696438366286744674" border="0" /></a>Scotthttp://www.blogger.com/profile/10410255134685234995noreply@blogger.com1tag:blogger.com,1999:blog-9011327984323697535.post-7104448001571727262011-12-05T15:28:00.019-05:002011-12-08T07:59:46.895-05:00Water Under the Bridge<div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6LD-FhXUQvFQVyWapgY4cF_f88TwXCYOuhQ2ItYqI6eTXcEEmXtkqLfzb6feK1eV-Z1vu8hvCz2SjBGh3IC7GZ2AVWhO8hhk5N7Cc-acYG4lkRrQb-z_RdsmObcF8HoGFjBWV-J2RFD4/s1600/76836-218-016f.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 213px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6LD-FhXUQvFQVyWapgY4cF_f88TwXCYOuhQ2ItYqI6eTXcEEmXtkqLfzb6feK1eV-Z1vu8hvCz2SjBGh3IC7GZ2AVWhO8hhk5N7Cc-acYG4lkRrQb-z_RdsmObcF8HoGFjBWV-J2RFD4/s320/76836-218-016f.jpg" alt="" id="BLOGGER_PHOTO_ID_5682768519895958082" border="0" /></a></div><div style="text-align: center;"><span><span style="font-weight: bold;">Total time: 5:14:41 - 537 out of 1505</span></span></div><br /><br /><span style="font-family:arial;">It's been 84 days since the Marines Ironman World Championship 70.3 which means enough time has passed for me to move on - water under the bridge. </span><span style="color: rgb(0, 0, 0); font-family: arial;font-family:Georgia, serif;font-size:130%;color:#000000;" ><span style="font-size:85%;"><span style="font-size:100%;">We say "water under the bridge" to refer to past experiences and conflicts which we have decided to forget. I know, I should be happy with </span></span></span><span style="color: rgb(0, 0, 0); font-family: arial;font-family:Georgia, serif;font-size:130%;color:#000000;" ><span style="font-size:85%;"><span style="font-size:100%;">finishing. I left a lot out on the course that day and no matter how many times I play Monday Morning Quarterback, the outcome stays the same.<br /><br />In reading Dave Jewel's <a href="http://endorphinfanatics.blogspot.com/2011/09/failure.html">blog</a>, he posted a pic that gives me hope.<br /></span></span></span><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgnZ_TtyywWXRgdJQofwhA2DC1TbB0k7TXOuXM5n9_NdUBUVjF5_BtDPJuledVHTh5fiLBePx4A-Tvjxxtw7dM7PRVf5LE1DMDxdMIf7KqeHmX6CxJ5JPlkwslHwVbbQ4OFRxiygVPVng/s1600/2011-09-12_16-14-43_130.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 320px; height: 180px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgnZ_TtyywWXRgdJQofwhA2DC1TbB0k7TXOuXM5n9_NdUBUVjF5_BtDPJuledVHTh5fiLBePx4A-Tvjxxtw7dM7PRVf5LE1DMDxdMIf7KqeHmX6CxJ5JPlkwslHwVbbQ4OFRxiygVPVng/s320/2011-09-12_16-14-43_130.jpg" alt="" id="BLOGGER_PHOTO_ID_5682746017465723266" border="0" /></a><br /><span style="color: rgb(0, 0, 0); font-family: arial;font-family:Georgia, serif;font-size:130%;color:#000000;" ><span style="font-size:85%;"><span style="font-size:100%;">"</span></span></span>Failure Leads to Success if you let it. If you let failure get you down you will stay down. But if you learn from your failure you will grow. I can tell you that I hope to fail often in the future."<br /><br /><span style="font-family:arial;">Dave is </span>right. I learned a lot from the race and the prep before it that will help me in the future, not to mention the next time I qualify/race the World Championship.<br /><br /><br />Now for the race report.<br /><br />My training over the last 4 weeks prior to the race were hit and miss. I traveled pretty much every week up to race week and therefore, my bike and swim training really suffered. Was able to recon the bike and run course 2 weeks prior which did help and gave me a taste of what the temperature could be on race day. 2 weeks out, the temperature at 10:00AM was around 105F and 115F at 11:00AM when we finished the run. Living in SC, I'm used to the heat and humidity so I was hoping for a hot race day as this would be a field separator.<br /><br />We landed on Thursday and headed over to packet pick-up and the race expo. Pretty uneventful but did hook up with the Profile Design rep who hooked me up with some warranty replacement aero carbon bars. We stayed at the Hampton Inn and Suites about 2 miles from the finish which worked out well but if I ever go back, I will get a room at the Green Valley Ranch. Very close to the race finish and the District for shopping, eating, etc. The race host hotel was great for the pre-race meetings/dinner/awards ceremony but not for much else. Over priced and isolated from civilization.<br /><br />Slept pretty well the night before the race which isn't usually the case. Should've realized this was a sign that I was too relaxed and didn't have my game face on so to speak. A cold front moved in Saturday afternoon/evening which did bring a little rain on the way to the start but did clear out until Monday evening.<br /><br />With the race being on September 11, the organizers did a great job with scheduling in a moment of silence at the exact time the first plane hit the WTC. I was very impressed that everyone was silent during this time and just shows you what an impact that act of terror had on the world and not just the US.<br /><br /><span style="font-weight: bold;">SWIM</span><br /><span style="color: rgb(0, 0, 0); font-family: arial;font-family:Georgia, serif;font-size:130%;color:#000000;" ><span style="font-size:85%;"><span style="font-size:100%;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCl_9EWD0qEeqIFKmVe-4FC8zCA4c38C5K9CKjTsjrrEpyZTQxgNxMg5DZ3GY4Pd7eIsjOdzMUN7Gynpoyn4i8yS6wCxdiB-lM2EIoiWgbx9VTF8sDanYw9k9ul0CbptAfkvkY11mTGH4/s1600/76836-653-013f.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 213px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCl_9EWD0qEeqIFKmVe-4FC8zCA4c38C5K9CKjTsjrrEpyZTQxgNxMg5DZ3GY4Pd7eIsjOdzMUN7Gynpoyn4i8yS6wCxdiB-lM2EIoiWgbx9VTF8sDanYw9k9ul0CbptAfkvkY11mTGH4/s320/76836-653-013f.jpg" alt="" id="BLOGGER_PHOTO_ID_5682757506233267330" border="0" /></a></span></span></span><br /><br /><br />Ok, here is where my frustration starts. I'm at best, a MOP swimmer so going into this race I knew I would come out of the water with a deficit. Didn't realize just how big it would be. The race officials said the water temp was too warm to be wet suit legal so you had the option of the new fabric swim skin or just your race kit. I ended up wearing the new swim skin from Blue Seventy which was OK, as it was too tight around the neck. The luck of being between a S and a M. The 40-44 wave was 4th from the end so I knew I would have a lot of people out on the course ahead of me and very few behind me. A through L's were off first and as soon as the canon went off, they were telling us to get into the water. Man that water was cold. The Europeans were complaining at the water temp and said there was no way it was not wet suit legal. I agreed with them but not much I could do. Over 50% of my wave ended up climbing up on rocks under bridge to get out of the cold water as we had 10' of treading water before they shot the canon.<br /><br />Mistake #1. Allowing your draft to get away. I decided I would let everyone take off and then start my swim. Wanted clean water or at least that's how I justified my poor decision. Note to self. Never do this again. The large group could've helped drag me along the course with less effort.<br /><br /><span style="font-weight: bold;">1.2 miles - 43:36 </span><br /><br />Yes, you read that correctly. Should've been 35' or less. Nothing like a leisurely Sunday swim.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9jgPmli9F-oq-_pcTzE5G1UvDhtJRJmKSFKxa_jQ-CQtqjsOwNE7CutTlEdYdOTyt9Ml1RjuZtdSj8gMTnU0SrpLjiEYEmo3tgIOuKwrsUS9s58Yq-F-NgQFEVvRVWr94ogXnzp0gQ3Q/s1600/76836-337-034f.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 213px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9jgPmli9F-oq-_pcTzE5G1UvDhtJRJmKSFKxa_jQ-CQtqjsOwNE7CutTlEdYdOTyt9Ml1RjuZtdSj8gMTnU0SrpLjiEYEmo3tgIOuKwrsUS9s58Yq-F-NgQFEVvRVWr94ogXnzp0gQ3Q/s320/76836-337-034f.jpg" alt="" id="BLOGGER_PHOTO_ID_5682758531874864818" border="0" /></a><span style="font-weight: bold;">T1: 4:14</span> - About 2' slower than I expected. There was about a 400 yd run around the back of the lake to get into T1 and an uphill bike exit with switchbacks that added some time. I also had difficulty buckling my Garmin, had to remove my swim skin, and had to stop and put on sunscreen.<br /><br /><span style="font-weight: bold;"><br /><br />Bik</span><span style="font-weight: bold;">e<br /><br /></span><span style="font-family:arial;">The first 2 miles</span><span style="font-weight: bold; font-family:arial;" > </span><span style="font-family:arial;">leaving the resort area are uphill. Nothing like burning a match or two a few minutes into the bike ride.</span><span style="font-weight: bold;"> </span><span>Legs felt dead </span><span>for the </span><span>firs</span><span>t 40 miles. Once out on the main road to Lake Meade</span><span> Park, the speed and wind started picking up. I hit 46 mph heading into the entrance of the park and this gave me an opportunity to catch my breath. The plan was to keep the wattage at around 208W for the 56 miles. On the first hill, </span><span>people were blowing past me like I was standing still. I was tempted to follow suit but knew I would pay for it on the run.<br /><br />Started the bike with (2) 24oz bottles of my home brew. Drank 1.5 bottles by the turn around at which point I ditched my second bottle and grabbed a cold Perform and a bottle of water.<br /><br />On the bike you are either going up or going down. Probably needed an 11-27 </span><span>versus the 11-25, especially with standard size cranks. Saw very little drafting - </span><span>maybe a pack of 4. The last few miles just before the park exit wore on me as I was ready to get back on the main road towards T2. </span><span style="font-weight: bold;"><span style="font-weight: bold;"><span style="font-weight: bold;"><span style="color: rgb(0, 0, 0); font-family: arial;font-family:Georgia, serif;font-size:130%;color:#000000;" ><span style="font-size:85%;"><span style="font-size:100%;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4yMGCEKdR1mMWkXhp0a26FmgzmDwLV_aZFHNTLQ9UnOXVHhwYDsrxy7WA2QJQJhLpHud1oXKlVH6Btjo5Qj37XB-CIAQ_ibT2hfSI6XVoedaFpWkkiA2_lQ9d-56Cx00wZKb1vaus2WE/s1600/76836-748-035f.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 212px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4yMGCEKdR1mMWkXhp0a26FmgzmDwLV_aZFHNTLQ9UnOXVHhwYDsrxy7WA2QJQJhLpHud1oXKlVH6Btjo5Qj37XB-CIAQ_ibT2hfSI6XVoedaFpWkkiA2_lQ9d-56Cx00wZKb1vaus2WE/s320/76836-748-035f.jpg" alt="" id="BLOGGER_PHOTO_ID_5682763482621662514" border="0" /></a></span></span></span></span></span><br /><br /></span><span>The last 10 to 12 miles appear to be flat but in reality, you are going up a 2% grade all the way to T2. There were a lot of tired people at this point and many who were drafting and sitting up on their base bars. My legs actually started coming around at this point and I managed to pass quite number of people during this time.<br /><br /></span><span><span style="font-weight: bold;">56 miles - 2:42:33 - 20.7 mph (Pavg 212W)</span><br /><br /></span><span>Rolled into T2 and handed my bike off to a volunteer. Grabbed my run bag and headed to the tent.<br /><br /><span style="font-weight: bold;">T2 - 2:05<br /><br />RUN<span><span><span style="font-weight: bold;"><span style="font-weight: bold;"><span style="font-weight: bold;"><span style="color: rgb(0, 0, 0); font-family: arial;font-family:Georgia, serif;font-size:130%;color:#000000;" ><span style="font-size:85%;"><span style="font-size:100%;"><span><span><span style="color: rgb(0, 0, 0); font-family: arial;font-family:Georgia, serif;font-size:130%;color:#000000;" ><span style="font-size:85%;"><span style="font-size:100%;"><span style="color: rgb(0, 0, 0); font-family: arial;font-family:Georgia, serif;font-size:130%;color:#000000;" ><span style="font-size:85%;"><span style="font-size:100%;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqUmspSNcAMccpl8gdVnxxiMhQI2hZDIY5stNZOH549bShEydGgGLKOEb5yaXIas_GTVC1Lbm9dM4SCewTFwmGrMJ6HCIcO3WhOJSrlzixPWitomgb5C_swRr-o-dqUIakJNHA0P67g2g/s1600/76836-466-029f.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 213px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqUmspSNcAMccpl8gdVnxxiMhQI2hZDIY5stNZOH549bShEydGgGLKOEb5yaXIas_GTVC1Lbm9dM4SCewTFwmGrMJ6HCIcO3WhOJSrlzixPWitomgb5C_swRr-o-dqUIakJNHA0P67g2g/s320/76836-466-029f.jpg" alt="" id="BLOGGER_PHOTO_ID_5682768170302235746" border="0" /></a></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span><br /><br /></span>When I started the bike, I needed to make a bathroom stop. Unfortunately, this didn't happen and rode the next 56 miles with a full bladder. My only thought starting the run was to hit a bathroom. First aid station and porta potty was at mile 1. Ran the first mile in 7:03 and then took over a minute in the bathroom. Run was pretty uneventful and made the on the spot decision to walk the aid stations to make sure I got the fluids down. Wasn't part of the plan and probably cost me around 4'. The course is 3 laps - 2 miles up and 2 miles down. On the down hills I ran the same pace as the up which didn't register to me as being a mistake until the last 2 miles of the race at which point I ran a pace of 5:53/mile.<br /><br /><span style="font-weight: bold;">13.1 miles - 1:42:14 - 7:48 pace</span><br /><br /><span style="font-weight: bold;">Total time: 5:14:41 - 537/1505</span><br /><br /><br /><br /></span><span style="font-weight: bold;"><br /></span>Scotthttp://www.blogger.com/profile/10410255134685234995noreply@blogger.com0tag:blogger.com,1999:blog-9011327984323697535.post-47462975418611846022011-07-22T14:12:00.002-04:002011-07-22T14:46:36.133-04:002011 Tri! Ballantyne TriathlonHeaded up to Charlotte with the family on Friday so the girls could take part in the 2nd Annual Tri! Kids Ballantyne Triathlon on Friday evening. Kids had a great time and the event was well run and we will be back next year.<br /><br />It rained on and off Friday night and was raining Saturday AM when we headed over to the race start. I dropped the air in my tires to compensate for the rain but as my luck would have it, the rain moved out and the race course was basically dry. I left my pump in the hotel room which had the crack pipe for the rear disk so I was unable to inflate my tires to the right pressure which probably cost me some time. I say this as I was 25" slower this year versus last.<br /><br /><span style="font-weight: bold;">SWIM</span><br /><br />Horrible. That pretty much sums it up. The off season this year will be filled with pool time and lessons as I cannot continue to give away time to the other competitors.<br /><br />300M - 5:36 with run to T1 (2010 - 5:29)<br /><br /><span style="font-weight: bold;">T1</span> - 0:53 - too long. Almost my entire rack came out within 45" of one another and caused a traffic jam. (2010 - 0:56)<br /><br /><span style="font-weight: bold;">BIKE</span><br /><br />Uneventful. Already bummed about under-inflated tires and then I ran up on the SAG vehicle right before a right hand turn. I had to sit up and wait for the vehicle to turn thinking it would either speed up or move to the side. It did neither. I waved my arms and finally yelled for the drive to MOVE IT at which time he/she floored the vehicle and finally got out of my way. This is where I lost the race as this delay easily cost me the 28" I needed to take 1st overall. <br /><br />12.7 miles - 31:50 @ 24mph (2010 - 31:25 @ 24.25mph)<br /><br /><span style="font-weight: bold;">T2</span> - 0:29 - Much better. Decided to not wear socks for the bike/run and this helped my time in T1. I also put on my race belt in T1 which may have cost me a few seconds but probably a wash with what I made up in T2. (2010 - 0:39)<br /><br /><span style="font-weight: bold;">RUN</span><br /><br />Goal was to break 20:00 for the 5K and I came up short by 1". I felt great during the entire run and was in the zone for the last mile. Didn't wear my Garmin so ran on feel.<br /><br />5K - 20:00 @ 6:26/mile (2010 - 20:20 @ 6:32/mile)<br /><br /><span style="font-weight: bold;">Overall</span><br /><br />58:47 - 2nd Place Overall (out of 425+) (2010 Result - 58:47 - 4th place overall)Scotthttp://www.blogger.com/profile/10410255134685234995noreply@blogger.com0tag:blogger.com,1999:blog-9011327984323697535.post-24617751291816935432011-06-28T08:48:00.004-04:002011-06-28T10:37:38.191-04:002011 Tri the Midlands Race Report<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirwekWjvGbnVfR1ONw39i8oZe2Nn3SAgJYEUdOvvO2Mv5uaXZABfS4fxPvEzDEzZY_giME4cZZbBTfvRHvRtB98lx2it3U85gFwif6SG34XpfOqNhD258O7QK8c37gHiKVN1WKqQs8zEM/s1600/DSC_0076.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 213px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirwekWjvGbnVfR1ONw39i8oZe2Nn3SAgJYEUdOvvO2Mv5uaXZABfS4fxPvEzDEzZY_giME4cZZbBTfvRHvRtB98lx2it3U85gFwif6SG34XpfOqNhD258O7QK8c37gHiKVN1WKqQs8zEM/s320/DSC_0076.JPG" alt="" id="BLOGGER_PHOTO_ID_5623279548010562706" border="0" /></a><br /><br /><br /><br /><!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:punctuationkerning/> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:snaptogridincell/> <w:wraptextwithpunct/> <w:useasianbreakrules/> <w:dontgrowautofit/> </w:Compatibility> <w:browserlevel>MicrosoftInternetExplorer4</w:BrowserLevel> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="156"> </w:LatentStyles> </xml><![endif]--><!--[if !mso]><object classid="clsid:38481807-CA0E-42D2-BF39-B33AF135CC4D" id="ieooui"></object> <style> st1\:*{behavior:url(#ieooui) } </style> <![endif]--><!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman"; mso-ansi-language:#0400; mso-fareast-language:#0400; mso-bidi-language:#0400;} </style> <![endif]--> <p class="MsoNormal">Woke up Saturday morning feeling tired due to lack of sleep - thanks to the <a href="http://www.wistv.com/Global/story.asp?S=14986682"><span style="font-weight: bold; color: rgb(255, 0, 0);">University of South Carolina</span></a> in the CWS and from a long run on Thursday. Expectations were low as I'm starting my build for the <a href="http://ironmanllv.com/"><span style="font-weight: bold; color: rgb(255, 0, 0);">Ironman® World Championship 70.3</span></a> in September and have been focusing on distance/time in the saddle or on the road versus short course speed. The transition area was moved this year as was the swim start. <span style="mso-spacerun:yes"> </span>Swim exit was the same but due to the change in transition location, you had a longer run – 300yds from what they said from swim finish to T1.</p> <p class="MsoNormal"> </p> <p class="MsoNormal"><b style=""><u>SWIM</u></b></p> <p class="MsoNormal"> </p> <p class="MsoNormal">Haven’t been feeling very strong on the swim and that is concerning as I’m a MOP swimmer. <span style="mso-spacerun:yes"> </span>Decided to let everyone go ahead of me when the horn sounded and just swim easy. <span style="mso-spacerun:yes"> </span>First buoy was at 175m and after this turn, the field was separated and made for a nice swim to the finish. <span style="mso-spacerun:yes"> </span></p> <p class="MsoNormal"> </p> <p class="MsoNormal">500M with 300yd run to T1 – 11:10<span style="mso-spacerun:yes"> </span>(10 out of 28 in age group)</p> <p class="MsoNormal"> </p> <p class="MsoNormal"><b style=""><u>T1</u></b></p> <p class="MsoNormal">51” – Obviously wasn’t in a hurry here. <span style="mso-spacerun:yes"> </span></p> <p class="MsoNormal"> </p> <p class="MsoNormal"><b style=""><u>BIKE</u></b><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYOPwUqJ5zfrY5QIjxooEs25kcoZwGLdemWqBwZ9_ME48De6-UVNkeesvRyQJ8qfQICBotqBW_yM0QqSWAyamnjaViT3ChZ46AXp1Sm8a5JKUOQFpn_XOhEwZkNR5E69u-8wyQG_V5gHo/s1600/DSC_0067.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 213px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYOPwUqJ5zfrY5QIjxooEs25kcoZwGLdemWqBwZ9_ME48De6-UVNkeesvRyQJ8qfQICBotqBW_yM0QqSWAyamnjaViT3ChZ46AXp1Sm8a5JKUOQFpn_XOhEwZkNR5E69u-8wyQG_V5gHo/s320/DSC_0067.JPG" alt="" id="BLOGGER_PHOTO_ID_5623277209650924562" border="0" /></a></p> <p class="MsoNormal"> </p> <p class="MsoNormal">Finally, a race where the participants followed the rules and stayed right unless they were passing. <span style="mso-spacerun:yes"> </span>Not much to say here except there was a nice head wind once you turned right on Kelly Mill Rd and again when you re-entered Lake Carolina on Lake Carolina Dr. <span style="mso-spacerun:yes"> </span>Used my new Louis Garneau <a style="font-weight: bold; color: rgb(255, 0, 0);" href="http://www.louisgarneau.com/us-en/product/305551/1405956/Helmets/VORTTICE_HELMET">Vorttice</a> helmet and really enjoyed the visor and not having to crane my neck to see over my glasses. <span style="mso-spacerun:yes"> </span>Will look into getting an amber visor to wear in longer races where the sun will be a factor. <span style="mso-spacerun:yes"> </span>The helmet was very quiet and air flow was much better than my Giro Advantage 2. <span style="mso-spacerun:yes"> </span>The helmet really made you conscience of keeping your head up as looking down and sticking the tail of the helmet in the wind made a loud noise, disturbing the airflow. With transition moving closer to the lake, this gave you a little more time to open things up on the flat to downhill stretch of Long Pointe Lane. <span style="mso-spacerun:yes"> </span>Hit 38mph passing by the finishing chute and carried a good bit of speed down to the dismount line.</p> <p class="MsoNormal"> </p> <p class="MsoNormal">14.6 miles (14 miles advertised) – 37:25 – 23.4mph (fastest in age group and 11<sup>th</sup> overall)</p> <p class="MsoNormal"> </p> <p class="MsoNormal"><b style=""><u>T2 </u></b></p> <p class="MsoNormal">1:00 – Decided to run without socks this race and it cost me 20” in T2.<span style="mso-spacerun:yes"> </span>My toe kept getting caught on one of the tongue bands when I tried putting on my shoes.<span style="mso-spacerun:yes"> </span>After 3 attempts, I finally got one shoe on.<span style="mso-spacerun:yes"> </span></p> <p class="MsoNormal"> </p> <p class="MsoNormal"><b style=""><u>RUN </u></b><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjm1ycC3KLpDHkWsWQNhHO6pHB-JQpp6r7zYA_BTS_oe_jmccW98UwJ2pcHUadPTGNcrt1nbF7L6m2W_Yz4pX9JXwygjv3PqaIJ3P2hlaztFB1Y_4AdcMc5BuXuCVkCMk7SwQMd585WxgM/s1600/DSC_0068.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 213px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjm1ycC3KLpDHkWsWQNhHO6pHB-JQpp6r7zYA_BTS_oe_jmccW98UwJ2pcHUadPTGNcrt1nbF7L6m2W_Yz4pX9JXwygjv3PqaIJ3P2hlaztFB1Y_4AdcMc5BuXuCVkCMk7SwQMd585WxgM/s320/DSC_0068.JPG" alt="" id="BLOGGER_PHOTO_ID_5623278372766863634" border="0" /></a></p> <p class="MsoNormal">Legs still felt dead after Thursday’s long run. <span style="mso-spacerun:yes"> </span>Just didn’t have the quick turnover. <span style="mso-spacerun:yes"> </span>Got passed by the 10<sup>th</sup> OA competitor just before the hill, and then passed again 0.25 miles from the finish by the 15<sup>th</sup> OA guy who ran a 17:17 5K. <span style="mso-spacerun:yes"> </span></p> <p class="MsoNormal"> </p> <p class="MsoNormal">5K – 21:10 <span style="mso-spacerun:yes"> </span>(2<sup>nd</sup> in age group and 26<sup>th</sup> OA)</p><p class="MsoNormal"><br /></p><p class="MsoNormal"><span style="font-weight: bold;">1:11.34 was good enough for 1st place in the 40-44 age group and 17th overall.</span><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-HtCYynj80phFAyU_fSpoxAJbKFKxMmHDF8HmY9b_ckAD5mSWJxEB-j06IU-uC7CsWCtk-1lrigM3BcwlT4u9QKmhBvTuXJ7QbTDPTJxEC3UOItt8veb8oFZ8HfSg78DwTv7lVHUPg1A/s1600/DSC_0087.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 213px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-HtCYynj80phFAyU_fSpoxAJbKFKxMmHDF8HmY9b_ckAD5mSWJxEB-j06IU-uC7CsWCtk-1lrigM3BcwlT4u9QKmhBvTuXJ7QbTDPTJxEC3UOItt8veb8oFZ8HfSg78DwTv7lVHUPg1A/s320/DSC_0087.JPG" alt="" id="BLOGGER_PHOTO_ID_5623279542826919698" border="0" /></a></p>Scotthttp://www.blogger.com/profile/10410255134685234995noreply@blogger.com0tag:blogger.com,1999:blog-9011327984323697535.post-85280579179202993342011-05-23T11:57:00.009-04:002011-05-24T23:19:03.415-04:002011 Turtle Crawl Sprint Triathlon at Jekyll Island<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXl_FsWRQrv5ey8Ir55KB4oMYJ8OFfz0hPxodWSRDPJ6Ecqjz7Al0EmEEAodku5yyj4Jp0UiYqcANcB3WPfJuZL99_zwDdGeS0i4A4tjkH_dAy7ON3epoadTXSPHtyd_65BeSApq4yod8/s1600/86f451c7-b1c7-4d5f-b0f8-3ee16906356e.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 297px; height: 255px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXl_FsWRQrv5ey8Ir55KB4oMYJ8OFfz0hPxodWSRDPJ6Ecqjz7Al0EmEEAodku5yyj4Jp0UiYqcANcB3WPfJuZL99_zwDdGeS0i4A4tjkH_dAy7ON3epoadTXSPHtyd_65BeSApq4yod8/s320/86f451c7-b1c7-4d5f-b0f8-3ee16906356e.jpg" alt="" id="BLOGGER_PHOTO_ID_5609942065123786498" border="0" /></a><br /><!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:punctuationkerning/> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:snaptogridincell/> <w:wraptextwithpunct/> <w:useasianbreakrules/> <w:dontgrowautofit/> </w:Compatibility> <w:browserlevel>MicrosoftInternetExplorer4</w:BrowserLevel> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="156"> </w:LatentStyles> </xml><![endif]--><!--[if !mso]><object classid="clsid:38481807-CA0E-42D2-BF39-B33AF135CC4D" id="ieooui"></object> <style> st1\:*{behavior:url(#ieooui) } </style> <![endif]--><!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman"; mso-ansi-language:#0400; mso-fareast-language:#0400; mso-bidi-language:#0400;} </style> <![endif]--> <p class="MsoNormal">Spent the week touring the Golden Isles with the family and capped off a great time with winning the 2011 Turtle Crawl Sprint Triathlon at Jekyll Island on Saturday.</p> <p class="MsoNormal"> </p> <p class="MsoNormal"><b style="mso-bidi-font-weight:normal">SWIM<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9zQOjYcNaOsaHi8F2hgg615H_q-DtXC68JBaUmk5IHJ8UXuhtuF5x2BbFXwT0w1BVX6SyU8jzwT-GMGBNdnrkR0_iiT9DIj-FxCa9Ba6-tjvjYjI2R6Xi8DzI5FU-qs4DghCEk0ZPxy4/s1600/Swim+Turtle+Crawl.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 222px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9zQOjYcNaOsaHi8F2hgg615H_q-DtXC68JBaUmk5IHJ8UXuhtuF5x2BbFXwT0w1BVX6SyU8jzwT-GMGBNdnrkR0_iiT9DIj-FxCa9Ba6-tjvjYjI2R6Xi8DzI5FU-qs4DghCEk0ZPxy4/s320/Swim+Turtle+Crawl.JPG" alt="" id="BLOGGER_PHOTO_ID_5610467767116372674" border="0" /></a></b></p> <p class="MsoNormal">Weather was perfect and the swim conditions were ideal – no chop in the ocean and almost like a lake. <span style="mso-spacerun:yes"> </span>Water temp was 76ºF so it was a wetsuit legal race but due to the short distance, I opted for my BlueSeventy speed suit.<span style="mso-spacerun:yes"> </span>The 40+ males started 3’ behind the 39- males so I knew there would be some congestion to contend with on the bike course as I’m at best, a MOP swimmer. <span style="mso-spacerun:yes"> </span>At any given time, you could stand up during the swim and were only chest deep which is great for new swimmers or people with a fear of water.<span style="mso-spacerun:yes"> </span>No excuse during the swim other than only being in the pool 1X during the past 14 days and 7X since Ironman® New Orleans on 4/17.<span style="mso-spacerun:yes"> </span></p> <p class="MsoNormal"> </p> <p class="MsoNormal"><b style="mso-bidi-font-weight:normal">400M Swim with long run to T1:</b><span style="mso-spacerun:yes"> </span>8:49</p> <p class="MsoNormal"> </p> <p class="MsoNormal"><b style="mso-bidi-font-weight:normal">T1: 1:30</b> – had some difficulty getting my socks on.</p> <p class="MsoNormal"> </p> <p class="MsoNormal"><b style="">BIKE</b><b style=""><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN5M-bhtznKMM7CGIVJq2zRkU1WuhW4YamL3ohy9ayghI8uhgTXIs9jy-8g8mDcevWgSacwQuxzVVC2hQRoq0kl6HIAtQPy8MSrv0LRAo6sKnPLRUSzwkfthipYna2_ZKu6AF31Yr3B6c/s1600/Bike+Turtle+Crawl.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 214px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN5M-bhtznKMM7CGIVJq2zRkU1WuhW4YamL3ohy9ayghI8uhgTXIs9jy-8g8mDcevWgSacwQuxzVVC2hQRoq0kl6HIAtQPy8MSrv0LRAo6sKnPLRUSzwkfthipYna2_ZKu6AF31Yr3B6c/s320/Bike+Turtle+Crawl.JPG" alt="" id="BLOGGER_PHOTO_ID_5610468421598498002" border="0" /></a></b></p> <p class="MsoNormal">Bike was originally supposed to be 12 to 13 miles but due to construction on the island, they had to change the course and cut it back to 9.3 miles. <span style="mso-spacerun:yes"> </span>Bike was uneventful and had to pass quite a bit of people due to my lousy swimming. <span style="mso-spacerun:yes"> </span>No matter how many times you tell people to stay right except to pass they always migrate to the center of the lane and make it difficult for the faster riders passing 2 and 3 wide without crossing over the center line.<span style="mso-spacerun:yes"> </span><span style="mso-spacerun:yes"> </span>Also found it amusing to see people on high end bikes and deep dish carbon wheels in long course bike mode – slow and steady with a low cadence. <span style="mso-spacerun:yes"> </span>Come on people, this is a Sprint not an Ironman®.<span style="mso-spacerun:yes"> </span>Ride like you are in a hurry!<span style="mso-spacerun:yes"> </span></p> <p class="MsoNormal"> </p> <p class="MsoNormal"><b style="">9.3 miles – 22:42 @ 24.6mph and PAvg of 258W – fastest bike split</b></p> <p class="MsoNormal"><b style="mso-bidi-font-weight:normal"> </b></p> <p class="MsoNormal"><b style="">T2: 0:55</b></p> <p class="MsoNormal"><b style="mso-bidi-font-weight:normal"> </b></p> <p class="MsoNormal"><b style="">RUN</b><b style=""><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixGcMqJeF8lwKYrU-Y9NQ72NPMOjbODW5GOSoxcPwKniZA2oln_6tvpGwT8odhsat3YAsrkPyi6qYdF-NBtCBTGnwR7NhjDqc55rRUxwiMYRbFYCoVObhBbwZEtHgKcjQT0PeyG9AV4cc/s1600/Run+Turtle+Crawl.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 213px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixGcMqJeF8lwKYrU-Y9NQ72NPMOjbODW5GOSoxcPwKniZA2oln_6tvpGwT8odhsat3YAsrkPyi6qYdF-NBtCBTGnwR7NhjDqc55rRUxwiMYRbFYCoVObhBbwZEtHgKcjQT0PeyG9AV4cc/s320/Run+Turtle+Crawl.JPG" alt="" id="BLOGGER_PHOTO_ID_5610468707384109874" border="0" /></a></b></p><p class="MsoNormal"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYTCKNiksKdDqALWBSPnIBPofC7yiVcUoIhYH1yO5oBfHekc-U7Er2pnNRcSJNlwSk1MfuDFt-BPcB2hG_L6wpSA6-FmRkvfJCEUaZU14WCIwxnP9FeIr7VqMTdjPx_0cdzksmu834J5k/s1600/Turtle+Crawl+Triathlon+2011.JPG"><br /></a></p> <p class="MsoNormal">When I got into transition, I only saw 2 bikes racked and 1 in the process of being racked.<span style="mso-spacerun:yes"> </span>It didn’t register that I was in the top 3 or 4 to start the run. <span style="mso-spacerun:yes"> </span>I and another racer left T2 at the same time. <span style="mso-spacerun:yes"> </span>I quickly passed him and passed another racer at about 0.75 miles.<span style="mso-spacerun:yes"> </span>At the turnaround, I estimated I was 250’ behind the leader with 1.6 miles to go. <span style="mso-spacerun:yes"> </span>I ended up passing him at mile 2 and surged to keep him from hanging on my heels.<span style="mso-spacerun:yes"> </span>Come to find out, he started in the earlier wave so I had at least a 3' lead on him once I passed him. I think I caught everyone by surprise as they were a little frazzled when I came down the finish line as I had to dodge a woman with a baby stroller and a man with a dog in the last 500’.<span style="mso-spacerun:yes"> </span>Once I came through, they cleared the path so the other finishers would not have to contend with the obstacles.</p> <p class="MsoNormal"> </p> <p class="MsoNormal"><b style="">5K: 20:37 or 6:38/mile - fastest run split</b><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEge_BMDvZMuOmHNwpQkX9J96ZLx3kFUfrirIqC5mrFuX7WG3WakToa8gKPIZwBLqmZKGTKrjbGvKe04Oi1vaov87sGuVwv4MqOKEC1UTtk3ccIBJIzUMh_PvmqarftN-058PI8YqiowyE4/s1600/Finish+Line+Turtle+Crawl.JPG"><b style="mso-bidi-font-weight:normal"></b></a><b style="mso-bidi-font-weight:normal"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVYo57J0sRAXkxNLHL2as1hGEDoy8ptTjdQmf88zp2Ck0ubcsUcSzzkCVx6sVncosyAUjrhDh4H8vxNm4HWrzxlNm-swRl3inU-NI8RdlS_Jjx3H9zKxWV-QZ15ZOSbB24VYRt88ry5bE/s1600/Turtle+Crawl+Finish.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 239px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVYo57J0sRAXkxNLHL2as1hGEDoy8ptTjdQmf88zp2Ck0ubcsUcSzzkCVx6sVncosyAUjrhDh4H8vxNm4HWrzxlNm-swRl3inU-NI8RdlS_Jjx3H9zKxWV-QZ15ZOSbB24VYRt88ry5bE/s320/Turtle+Crawl+Finish.JPG" alt="" id="BLOGGER_PHOTO_ID_5610487794716513554" border="0" /></a></b></p> <p style="font-weight: bold;" class="MsoNormal"><a href="http://www.drcsports.com/ARCHIVE/2011/tcrawl/TCrawl-Static.html#sprint">Total: 54:35 - Overall Individual Male – 1<sup>st</sup> Place.</a></p> <p class="MsoNormal">Will definitely be back next year to defend my title and hopefully, will be in better swim shape.</p><p class="MsoNormal"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYdhyphenhyphenbxeXIjK1XAgd_pbQAR1mBnTtmC0_SMHMivMczgGRcjO5j2brrkfWUVVThPUW_fmM5bAeqpB3liWRhz7qEDWSRJRhXtSsmImOeQbC4T121LWmOdS0JAIb7TTRE4gMcwv97SDjhrps/s1600/DSC_0065+%25282%2529.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 213px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYdhyphenhyphenbxeXIjK1XAgd_pbQAR1mBnTtmC0_SMHMivMczgGRcjO5j2brrkfWUVVThPUW_fmM5bAeqpB3liWRhz7qEDWSRJRhXtSsmImOeQbC4T121LWmOdS0JAIb7TTRE4gMcwv97SDjhrps/s320/DSC_0065+%25282%2529.JPG" alt="" id="BLOGGER_PHOTO_ID_5609943056497740258" border="0" /></a></p>Scotthttp://www.blogger.com/profile/10410255134685234995noreply@blogger.com0tag:blogger.com,1999:blog-9011327984323697535.post-71640668778671947582011-04-22T16:18:00.009-04:002011-04-23T10:41:41.191-04:002011 Ochsner Ironman® 70.3 New Orleans Race Report<!--[if gte mso 9]><xml> <w:worddocument> <w:view>Normal</w:View> <w:zoom>0</w:Zoom> <w:punctuationkerning/> <w:validateagainstschemas/> <w:saveifxmlinvalid>false</w:SaveIfXMLInvalid> <w:ignoremixedcontent>false</w:IgnoreMixedContent> <w:alwaysshowplaceholdertext>false</w:AlwaysShowPlaceholderText> <w:compatibility> <w:breakwrappedtables/> <w:snaptogridincell/> <w:wraptextwithpunct/> <w:useasianbreakrules/> <w:dontgrowautofit/> </w:Compatibility> <w:browserlevel>MicrosoftInternetExplorer4</w:BrowserLevel> </w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:latentstyles deflockedstate="false" latentstylecount="156"> </w:LatentStyles> </xml><![endif]--><!--[if !mso]><object classid="clsid:38481807-CA0E-42D2-BF39-B33AF135CC4D" id="ieooui"></object> <style> st1\:*{behavior:url(#ieooui) } </style> <![endif]--><!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman"; mso-ansi-language:#0400; mso-fareast-language:#0400; mso-bidi-language:#0400;} </style> <![endif]--> <p class="MsoNormal"><span style=""><span style="font-weight: bold;">Correction </span>- 2011 Ochsner Ironman® 69.1 New Orleans<br /></span></p><p class="MsoNormal"><span style="">Got into New Orleans just after lunch on Friday and hit the athlete packet pick-up and expo before heading out for 30’ run to open up the legs.<span style=""> </span>The wind was incredible and several gusts actually moved you back a step or two.<span style=""> </span>The packet pickup was one of the best I’ve attended and </span><span style="">you moved through the line/process fairly quickly.<span style=""> </span>Dropped the bike off late Saturday afternoon at T1, which was just under 7 miles from the hotel / French Quarter.<span style=""> </span>Did check out the lake and noticed the buoys outlining the course were not set-up.<span style=""> </span>Should’ve realized this probably meant the swim would be canceled on race day.<span style=""> </span>Didn’t get much sleep Saturday night due to the street noise in New Orleans.<span style=""> </span>Probably should’ve requested a room on one of the top floors versus the 2<sup>nd</sup> that we were on.<span style=""> </span></span></p> <p class="MsoNormal"><b> </b></p> <p class="MsoNormal"><b>SWIM</b><br /><br />Walking into T1 we heard the announcement that the swim had been canceled due to 25mph winds on the lake.<span style=""> </span>Not an issue for those swimming but for those in kayaks trying to keep the swimmers safe. <span style=""> </span>This was probably the best news I could’ve received race morning.<span style=""> </span>See, I’m a MOP swimmer and a FOP biker and runner so this type of scenario suited me just fine.<br /><br /><span style=""><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYOAcznexPiEUGV0Lg2fEx_zlu7OBi26xYOzQ68D1oTmFWsQWFMO3nzlTjS9s9sM2oUFFqRrlezZLntotqp-xwawRtlO2qrrKPPskDHBH0X1nnOwbL5Z7crLQD3lhWFUBv8BhV4gzD18o/s1600/0023_07251.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYOAcznexPiEUGV0Lg2fEx_zlu7OBi26xYOzQ68D1oTmFWsQWFMO3nzlTjS9s9sM2oUFFqRrlezZLntotqp-xwawRtlO2qrrKPPskDHBH0X1nnOwbL5Z7crLQD3lhWFUBv8BhV4gzD18o/s320/0023_07251.JPG" alt="" id="BLOGGER_PHOTO_ID_5598505276689580498" border="0" /></a></span><br /><b>BIKE</b><br /><br />Waves of age groupers lined up 2 x 2 and were set off every 2”.<span style=""> </span>Talk about the possibility of drafting.<span style=""> </span>I was in line for the bathroom when they called my wave.<span style=""> </span>Decided to wait it out as it didn’t make sense starting a 56 mile ride already needing to go. </p> <p class="MsoNormal"> </p> <p class="MsoNormal">First 3.6 miles were fast<span style=""> </span>- 28+mph and it was almost impossible not to draft.<span style=""> </span>We made the first turnaround and the wind hit you at a 45º angle.<span style=""> </span>Pace slowed some but didn’t beat you up like a true headwind.<span style=""> </span>Plan was to keep the wattage at around 210W for the race and ended up averaging 218W for the first 28 miles probably due to staying left and passing everyone I could in order to race clean - not draft.<span style=""> </span>There was 1 blatant pace line where the participants actually tried to recruit me as they went by and unfortunately, they didn't get busted for drafting. Their decision beat me by 1'54". I'm OK with this as I know I raced clean. Only saw 2 people in the penalty tent - so much for enforcing the rules.</p><p class="MsoNormal"><br /></p><p class="MsoNormal">First 28 miles - 1:16:48 @ 21.8 mph and 218W Pavg</p><p class="MsoNormal">Second 28 miles - 1:06:14 @ 25.2 mph and 207W Pavg<br /></p> <p class="MsoNormal"> </p> <p class="MsoNormal">I dropped the wattage for the last 28 miles and focused on holding the 210W.<span style=""> </span>This probably cost me a podium placing but I did set myself up for a great run.<span style=""> </span>Hit 37.4mph in mile 55.<span style=""> </span>Roads were fine for the most part but organizers should’ve marked pot holes or uneven surfaces with paint.<span style=""> </span>Coming over the last bridge to mile 55, you pick up a huge tailwind and must make a sharp right hand turn.<span style=""> </span>Could’ve been better marked but probably a good idea to take this turn sitting up versus aero.<span style=""> </span>Goal for the ride was 2:20.<br /><br /><b style="">Time: 2:23:28 - 23.4 mph<span style=""> </span>PAvg – 213W and NP of 219W</b><br /><br /><b>T2: </b>1:55"<br /><br /><b>RUN</b><span style=""><span style=""><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8ePa_SbSjA4EgBojxHAFiFF0Pjw8NFcUvckN1QHE97p7QEzNKwEj6bbBgicjfymfnWB4B3vqZouW5Uzg88BJl6iaKIf6wOZqTvuoHuhK724BJWw4asSp-o07CJCijFYrtAMNYxfgnXe8/s1600/DSC_0027.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 213px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8ePa_SbSjA4EgBojxHAFiFF0Pjw8NFcUvckN1QHE97p7QEzNKwEj6bbBgicjfymfnWB4B3vqZouW5Uzg88BJl6iaKIf6wOZqTvuoHuhK724BJWw4asSp-o07CJCijFYrtAMNYxfgnXe8/s320/DSC_0027.JPG" alt="" id="BLOGGER_PHOTO_ID_5598505883236451682" border="0" /></a></span></span><br /><br />Coming off the bike my legs felt like jello and the run in T1 helped to get me going for the next 13.1 miles.<span style=""> </span>The run course was shaded fairly well and there were numerous aid stations that were well stocked with volunteers, drinks, food, gels, and sponges.<span style=""> </span></p> <p class="MsoNormal"> </p> <p class="MsoNormal">Mile splits were as follows: </p> <p class="MsoNormal">Mile 1 - 7:05</p> <p class="MsoNormal">Mile 2 - 7:12</p> <p class="MsoNormal">Mile 3 - 7:08</p> <p class="MsoNormal">Mile 4 - 7:12</p> <p class="MsoNormal">Mile 5 - 7:11</p> <p class="MsoNormal">Mile 6 - 7:13</p> <p class="MsoNormal">Mile 7 - 7:12</p> <p class="MsoNormal">Mile 8 - 7:12</p> <p class="MsoNormal">Mile 9 - 7:09</p> <p class="MsoNormal">Mile 10 - 7:09</p> <p class="MsoNormal">Mile 11 - 7:10</p> <p class="MsoNormal">Mile 12 - 7:23</p> <p class="MsoNormal">Mile 13 - 7:18</p> <p class="MsoNormal"> </p> <p class="MsoNormal">Blister came up on the ball of my left foot at mile 6.<span style=""> </span>Wasn’t that big of an issue until I got into the French Quarter where the roads were awful and planting was difficult with the blister.<span style=""> </span>Didn’t have much of a kick at the end which was disappointing.</p> <p class="MsoNormal"><br /><b style="">Time: 1:34:29 - 7:12/mile pace</b><br /><br /><br /><b style="">Total time: 3:59:52</b> – good enough for 7<sup>th</sup> out of 343 in the 40-44 age group and 112 out of 2300+.<span style=""> </span></p> <p class="MsoNormal"> </p> <p class="MsoNormal">Nutrition was spot on as I consumed (2) 24oz bottles of my home brew (500 calories of glucose, 3,176mg of NA, 160mg of K, and a little Kool-aid for flavor) plus 1 gel on the bike.<span style=""> </span>For the run, I did a gel shot with water every odd mile through 9 and a cup of Perform for all of the even miles.<span style=""> </span>No stomach issues whatsoever.</p> <p class="MsoNormal"> </p> <p class="MsoNormal">Was fortunate enough to get the first roll down spot for the <a href="http://www.ironmanllv.com/">Ironman<b>®</b> World Championship 70.3</a> in Las Vegas in September.<span style=""> </span>Should be a course that suits my strengths – bike and run and the temperature should be to my advantage as well.</p> <p class="MsoNormal"> </p> <p class="MsoNormal">Will be racing for Team PR or ER<b>® </b><span style="">for the rest of the season and will represent them in Vegas at the World Championships.</span><span style=""><span style=""><span style=""><span style=""><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh07zM01tlEz-uwER1ot0gCuGVOqtc9I0PAYYTMw-z3-ufmbqrLDEY8Yhx7vAxgjs6GJhtNFqh6NE_5MQtoPMhssc3zlWXZBhOrORzWaJqbbPjkCiq2fhzjNZqqNJQqe7R92i3RHEvZrKc/s1600/187926_144785852251274_1878528_n.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 180px; height: 144px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh07zM01tlEz-uwER1ot0gCuGVOqtc9I0PAYYTMw-z3-ufmbqrLDEY8Yhx7vAxgjs6GJhtNFqh6NE_5MQtoPMhssc3zlWXZBhOrORzWaJqbbPjkCiq2fhzjNZqqNJQqe7R92i3RHEvZrKc/s320/187926_144785852251274_1878528_n.jpg" alt="" id="BLOGGER_PHOTO_ID_5598506479068177458" border="0" /></a></span></span></span></span></p>Scotthttp://www.blogger.com/profile/10410255134685234995noreply@blogger.com0tag:blogger.com,1999:blog-9011327984323697535.post-8431683638558188882010-07-10T21:49:00.007-04:002010-07-15T09:33:16.262-04:00Tri! Ballantyne - 1st place Masters and 4/380 OAHeaded to Charlotte this morning at 4:40AM to race in the Tri! Ballantyne Sprint. 300M pool swim, 13.2 mile bike, and 5K run. Finished in 1st place for Masters and 4th place overall out of 380 participants. 3rd place beat me by 10" and 2nd place beat me by 23". Numerous places where I could've made up the 10 to 23".<br /><br /><span style="FONT-WEIGHT: bold">SWIM</span><br /><br />Felt pretty good during the swim. I can't tell you the number of people that underestimated their 100M swim time as people were breast stroking, hanging on to the walls, and having to pass 5 and 6 people. There were several times where lanes 4 and 5 were completely empty.<br /><br />Time: 5:29 - includes 25" run to T1<br /><br /><span style="FONT-WEIGHT: bold">T1</span> - 56" - took too much time - had problems getting my socks on my wet feet. Oh well.<br /><br /><span style="FONT-WEIGHT: bold">BIKE</span><br /><br />Bike was rolling and was advertised as 12 miles but my computer had 13.2. It was downhill the first 3 to 4 miles and then a gradual uphill until mile 10. I had the fastest bike leg for the entire race!<br /><br />Time: 31:25 - 25.22mph<br /><br /><span style="FONT-WEIGHT: bold">T2: </span>39"<br /><br /><span style="FONT-WEIGHT: bold">RUN</span><br /><br />I forgot to charge my Garmin and ended up having to leave it in T2 as it was completely dead. Another race without a timing device. My turnover was pretty good for the first 1.5 miles and slowed a bit due to some hills but I ended up picking up the pace again just after mile 2.<br /><br />Time: 20:20 - 6:32/mile pace<br /><br />My run times have come down quite a bit and probably due to all of the 3 - 4 x 1 miles @ threshold.<br /><br />Total time: 58:47Scotthttp://www.blogger.com/profile/10410255134685234995noreply@blogger.com0tag:blogger.com,1999:blog-9011327984323697535.post-60066127757397975352010-06-30T22:42:00.012-04:002010-07-06T21:05:58.440-04:00Tri the Midlands Race Report<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhP7XXg8JE1aTbd1JPF6I_ZnJ_Wei_uIYlsEt6NhGTFfLQ3kY4OY5EFLl46vW_IHQtSwUhTynV6hwlnILkws4LWg_WfujpZWxlMy-VgYx_BI2urUWv44d1SOq_OjqfjGZi0Hw3hERpYGU/s1600/DSC_0032.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 213px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhP7XXg8JE1aTbd1JPF6I_ZnJ_Wei_uIYlsEt6NhGTFfLQ3kY4OY5EFLl46vW_IHQtSwUhTynV6hwlnILkws4LWg_WfujpZWxlMy-VgYx_BI2urUWv44d1SOq_OjqfjGZi0Hw3hERpYGU/s320/DSC_0032.JPG" alt="" id="BLOGGER_PHOTO_ID_5490959799590211506" border="0" /></a><br /><br /><br /><br />Made the podium again this past weekend with a 2nd place finish in the 40-44 age group and finished 12th OA out of 387 participants.<span style="font-weight: bold;"><br /><br />SWIM</span><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHDIlRyA-yTMapeRnAEOd55XAa8B1Oumh74cPBItmld-j9NBmWEiDUqxOPv8iQB6Jwc5xHCkVjaIzwbawsiTy3x2yBgfLuxlxsq8CE80Jwxp1JyzwaIz5eokNG40Y3mf10qBbp0td2m6Q/s1600/DSC_0011.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 213px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHDIlRyA-yTMapeRnAEOd55XAa8B1Oumh74cPBItmld-j9NBmWEiDUqxOPv8iQB6Jwc5xHCkVjaIzwbawsiTy3x2yBgfLuxlxsq8CE80Jwxp1JyzwaIz5eokNG40Y3mf10qBbp0td2m6Q/s320/DSC_0011.JPG" alt="" id="BLOGGER_PHOTO_ID_5490959209413217522" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />The swim is still my weakest event. I was 26 seconds faster over last year but still about 2' slower than where I should be.500M swim with 75 yard run to transition - 10:17 (4th out of 27 in AG)<br /><br />T1: 1:14<br /><br /><span style="font-weight: bold;">BIKE</span><br /><br />Felt pretty good on the bike and ended up taking 1' off my time over last year. Switched to a full carbon disk in the rear and an 80mm deep carbon wheel for the front versus 58mm deep for the front and my PowerTap wheel with wheel cover for the rear. Had the fastest time in my age group and 6th fastest overall. Averaged 24mph for the 14.4 miles.<br /><br />Time: 36:39<br /><br />T2: 51 seconds<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRZZKYHKuOfRmfPOCVh4USMX0-Tln8bopeaHdt66bfDNiPL4_hemoVGBxgNDi82fKvDn4nplyfqlzmuRdCOQ19bzmxojQrApVg74zBghGk3r3yHwsqwcFccsOW0qes-a1gCyk1bcAwIW0/s1600/DSC_0013.JPG"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 213px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRZZKYHKuOfRmfPOCVh4USMX0-Tln8bopeaHdt66bfDNiPL4_hemoVGBxgNDi82fKvDn4nplyfqlzmuRdCOQ19bzmxojQrApVg74zBghGk3r3yHwsqwcFccsOW0qes-a1gCyk1bcAwIW0/s320/DSC_0013.JPG" alt="" id="BLOGGER_PHOTO_ID_5490960684820327970" border="0" /></a><br /><span style="font-weight: bold;">RUN</span><br /><br />The majority of this run is uphill with a long, steep section just before the turnaround. When I crossed the finish line I looked at my Garmin and saw 2.7 miles and not 3.1 miles. Turns out the people setting up the aid station at the turnaround did not go far enough up the hill.<br /><br />18:33 for the 2.7 miles or 6:52/mile (2nd out of 27 in AG)<br /><br />Total time: 1:07:33<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqayywcVcw7rtLjBnx4ldlFsIK4svYh1tjQ8xlVYVA-JC7EnAe3vp3dtxO1rpicSK2vRYYbTgeIc7nrKgaDBPYKhctzO2x2alXxD1IE3VLLcZEMCNsGBpxsdbCX7n91H-grLv7itjqh8c/s1600/DSC_0016.JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 320px; height: 213px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqayywcVcw7rtLjBnx4ldlFsIK4svYh1tjQ8xlVYVA-JC7EnAe3vp3dtxO1rpicSK2vRYYbTgeIc7nrKgaDBPYKhctzO2x2alXxD1IE3VLLcZEMCNsGBpxsdbCX7n91H-grLv7itjqh8c/s320/DSC_0016.JPG" alt="" id="BLOGGER_PHOTO_ID_5490963563179822546" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtqFvMKyhNmYzdofAoVkwEhhZLBUZcdBgamLG-g6t6EfR799w2c5292sENZYnCQR-ZKs6fFc4f4EmmyPXsJXCSgXGyvGkdTUWXq1mmCnYytDLaXd9AQlHRNqFX4vCRlgCW2QDBKUJvyoc/s1600/DSC_0017.JPG"><br /></a>Scotthttp://www.blogger.com/profile/10410255134685234995noreply@blogger.com0tag:blogger.com,1999:blog-9011327984323697535.post-49557080225687542872010-06-07T14:15:00.009-04:002010-06-08T23:05:26.868-04:00Go Tri Sports Triathlon at Hilton Head Island<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5TKBoICVjUFbTcFYH1hXcydlWUFXv6-ZhtFPKSL9G3BHPbWpJTviVeN_M8JrFfDCabHUq8mig0zyvdz037meFIqPNBpRVw-B9Uo6FUE7H5NG5RYcJ6pgQJRtpueK3HNeDJx2Sr_ySABI/s1600/untitled.bmp"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 215px; height: 142px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5TKBoICVjUFbTcFYH1hXcydlWUFXv6-ZhtFPKSL9G3BHPbWpJTviVeN_M8JrFfDCabHUq8mig0zyvdz037meFIqPNBpRVw-B9Uo6FUE7H5NG5RYcJ6pgQJRtpueK3HNeDJx2Sr_ySABI/s320/untitled.bmp" alt="" id="BLOGGER_PHOTO_ID_5480123006806973010" border="0" /></a><br /><br /><span style="font-size:85%;"><br /><br /><span style=";font-family:georgia;font-size:130%;" >Go Tri Sports Triathlon at Hilton Head Island was my first race of the year and my first mass start swim. I was hoping for a calm ocean swim with a nice current but instead got choppy water. I am definitely not a fan of mass start swims, especially with me not being a strong swimmer. I've finally come to realization that my wetsuit is too small in the top and restricting my stroke. I couldn't do more than 10 strokes without taking a break. In hindsight, I shouldn't have worn the wetsuit and won't next year.</span><br /><span style="font-size:130%;"><br /></span><span style="font-weight: bold;font-size:130%;" >500M swim</span><span style="font-size:100%;"><span style="font-size:130%;"> 10:44</span><br /><br /></span><span style="font-weight: bold;font-size:130%;" >T1:</span><span style="font-size:130%;"> 3:32 - Way too slow. Not sure what happened here except I didn't sprint through the Holiday Inn parking lot, etc like others did.<br /></span></span><span style="font-size:130%;"><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifH0QmafTdb9uqmzQObStatbBEQmPW414xnCn6FQrol3w0bTRpqgKe8SmZvcltASJOdFcRdhZ1AJnybmc_UBjwdBsH_-B5xyyyhW8uNTdYUjQLoaSMsieIFC3bUHpvtsmPvhOzSc6Vax0/s1600/th_di_ARM_(164).JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 101px; height: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifH0QmafTdb9uqmzQObStatbBEQmPW414xnCn6FQrol3w0bTRpqgKe8SmZvcltASJOdFcRdhZ1AJnybmc_UBjwdBsH_-B5xyyyhW8uNTdYUjQLoaSMsieIFC3bUHpvtsmPvhOzSc6Vax0/s320/th_di_ARM_(164).JPG" alt="" id="BLOGGER_PHOTO_ID_5480108877964637778" border="0" /></a>The bike was flat and fast. Pretty uneventful and finally, a race where the participants stay to the right unless they are passing. Averaged 24mph for the 12.8 miles. Had the fastest bike time in the 40-44 AG and 6th fastest overall.<br /><br /></span><span style="font-weight: bold;font-size:130%;" >12.8 miles</span><span style="font-size:130%;"> in 31:53<br /><br /><br /><br /><br /></span><span style="font-weight: bold;font-size:130%;" >T2:</span><span style="font-size:130%;"> 0:36 - Very happy with this time<br /><br />I decided not to wear a timing device for the race and I think it cost me some time on the run. I ended up running the 5K in 22:11 but was hoping for 21' or faster.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOJW5NevoMySuJm66aBrjEqkzA7yDTaweLucw7OrMNkyuaf0xeiA9iRkBDJKkS7skXdJoe5GN0NECDn309dcBYtSZbOdhMZ4UmPSTMnv25Z6-JiF6c8OEKBQXf4U98TXXRBVauDpO3nAA/s1600/th_di_JMH(428).JPG"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 100px; height: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOJW5NevoMySuJm66aBrjEqkzA7yDTaweLucw7OrMNkyuaf0xeiA9iRkBDJKkS7skXdJoe5GN0NECDn309dcBYtSZbOdhMZ4UmPSTMnv25Z6-JiF6c8OEKBQXf4U98TXXRBVauDpO3nAA/s320/th_di_JMH(428).JPG" alt="" id="BLOGGER_PHOTO_ID_5480120201458068994" border="0" /></a>Finished 1:08:54 - 3rd AG and 19th OA.</span>Scotthttp://www.blogger.com/profile/10410255134685234995noreply@blogger.com1tag:blogger.com,1999:blog-9011327984323697535.post-53958838443266639542010-01-07T13:26:00.006-05:002010-01-07T13:43:19.220-05:00Bike WorkoutI blogged yesterday that my workout today would consist of:<br /><br />15' @ 185W, 40' @ 270W and 5'@ 285W - all continuous<br /><br />I ended up doing 20' @ 201W, 10 @ 261W, 10 @ 272W, 10 @ 277W, and 10 @ 280W<br />**All watts listed are PAvg and not NP.<br /><br />Duration: 1:00:16<br />TSS: 96.9<br />NP: 255<br />19.678 miles<br /><br />For the 40' of continuous threshold work, my NP was 273W and Pavg was 272W. I feel confident enough to move my FTP in WKO+ from 260W to 270W starting tomorrow.Scotthttp://www.blogger.com/profile/10410255134685234995noreply@blogger.com0tag:blogger.com,1999:blog-9011327984323697535.post-45139643434716958862010-01-06T13:15:00.003-05:002010-01-06T13:43:16.076-05:00Getting things going againPlan for this year is to do all sprint distance events so I'm readjusting my training plan to reflect this change. Gone are the 2+ hour rides and 8+ mile runs. I'm implementing a modified Daniel's 5K to 15K running plan consisting of 2 or 3 quality days/week and will add 1 or 2 easy runs as bricks to get the miles. My body can't handle the abuse of running every day nor do I see a benefit for racing sprints. Goal for running is a 5K time of 19:15 or less.<br /><br />For the bike, I'm strictly focusing on raising FTP and each workout will be no longer than 1 hour unless I'm doing a group ride. Goal is to be able to ride for 1 hour at 285+W or 20' @ 315+W. Today my HOP consisted of 15' @ 185W, 25' @ 235W, and 20' @ 282W all done as a continuous effort. Tomorrow I'll shoot for 15' @ 185W, 40' @ 270W and 5'@ 285W - again, all continuous.<br /><br />Swimming distance will be cut back as well but not as much. Early focus will be on 10 x 50's with shorter rest periods between reps as the weeks go by and then move to 10 x 75's, and 5 x 100's as the season progresses.Scotthttp://www.blogger.com/profile/10410255134685234995noreply@blogger.com0tag:blogger.com,1999:blog-9011327984323697535.post-32296636354530406712009-10-11T12:16:00.005-04:002009-10-11T12:28:32.081-04:00New Sponsor for 2010Just received word that I will be a First Endurance sponsored amateur athlete for the 2010 season and am very excited about being associated with the leader in Innovative Racing Nutrients. What a great way to start the 2010 season and my second year in triathlon!<br /><br />For more info on First Endurance and their innovative products, please click the logo to the right.Scotthttp://www.blogger.com/profile/10410255134685234995noreply@blogger.com0tag:blogger.com,1999:blog-9011327984323697535.post-5150189997222815452009-09-28T14:04:00.009-04:002009-11-24T16:58:01.362-05:00Ironman Augusta 70.3 Race Report<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBBekAfVGB-j2wkRXR1zgQylP93gwJRbTFsQ3JRsDalVnAdioRxPA6DBdUev8dxN66IGlDwEKyZ7r0sjuAAojx9CGbBHTaCa7RHZJ3T_D0TqizROxpycekvwZrUO32pHJVRVEhZ741QTc/s1600/DSC_0008.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 213px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBBekAfVGB-j2wkRXR1zgQylP93gwJRbTFsQ3JRsDalVnAdioRxPA6DBdUev8dxN66IGlDwEKyZ7r0sjuAAojx9CGbBHTaCa7RHZJ3T_D0TqizROxpycekvwZrUO32pHJVRVEhZ741QTc/s320/DSC_0008.JPG" alt="" id="BLOGGER_PHOTO_ID_5407791619805102194" border="0" /></a><br />When I signed up for this race, my goal was to finish the race under 5 hours. Prior to doing this race, my only other 2 triathlons were of the sprint distance so I was a little concerned with the 1.2 mile swim. As I learned, swimming in a pool is quite different than swimming in the open water. The Savannah River was 68F on race morning and I would shortly learn that it was full of reed grass and river plants that added just another element of "surprise" during the swim.<br /><br /><span style="font-weight: bold;">Swim</span><br /><br />I was in the first wave of the 40-44 men and made the mistake of starting first instead of waiting for everyone else to take off in my wave and then follow in behind. In less than 5', I was anaerobic. My breakfast started tickling the back of my throat and the wetsuit of which I only swam 5' in a pool 7 days prior, felt as though it was getting tighter and made it that more difficult to breathe. At this point I flipped over on my back and did the backstroke until my heart rate came down and then flipped back over and tried freestyle again. I did this over and over and finally got into a groove about 2/3 of the way into the swim. I know I swam more than the 1.2 miles as I was zig zagging all over the place, especially when I was on my back. Ironically, it takes me about 400yds to get into a groove in the pool so I shouldn't have been surprised that it took quite a bit longer. Exiting the water my head was throbbing and the headache would not go away until I hit the run.<br /><br /><span style="font-weight: bold;">Time:</span> 30:31 1:36/100m<br /><br />If I would've swam the average time, I would have made up over 6'. Oh well, time to hit the pool.<br /><br /><span style="font-weight: bold;">T1:</span>2:24<br /><br />Uneventful. My wetsuit came off with no problem and I probably took my time a little too much as I wanted to make sure I had everything before heading out. Also, I have to ride with socks on so it took a little extra time getting these on wet feet.<br /><br /><br /><span style="font-weight: bold;">Bike</span><br /><br />Sitting in my hotel room Saturday night listening to the rain pour down, I knew I would have issues with my Powertap in the morning. Even though I had everything covered up, the change in temp and the moisture/humidity seems to cause problems. I hit the button on my Powertap computer and all I saw was dashes. Then a few seconds later after I hit a bump I would see numbers. This went on for the entire length of the bike ride and made it extremely difficult to pace correctly. I've trained exclusively on this bike since May and not one time did I experience a drop out so I can only attribute it to the rain.<br /><br />Being the 3rd to the last group to head out, I had plenty of people on the bike course to contend with. People were riding in the middle of the road, would start to pass someone and then slow down and talk to the person they were passing, dropping tubes, bottles, inflators, etc and made for a difficult ride. With my Powertap dropping out and stopping for a bathroom break at mile 36, I ended up riding slower than I planned and left some time out on the course.<br /><br /><span style="font-weight: bold;">Time:</span>2:35:02 21.7mph<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUVrnTdTe1sqeT8-3F9mu2jtSq1ptENTD2_D0k4JxnfOMkeQ5RIFZqfwlQDP-os9eFpuvHSFRif6cW11_YW3FtWQAJgp0mzC3_q1hkwpZkfQdCgRutqtzCUNwH9oWbD4kDKMX_vwA8AC4/s1600/57915-529-009t.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 100px; height: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUVrnTdTe1sqeT8-3F9mu2jtSq1ptENTD2_D0k4JxnfOMkeQ5RIFZqfwlQDP-os9eFpuvHSFRif6cW11_YW3FtWQAJgp0mzC3_q1hkwpZkfQdCgRutqtzCUNwH9oWbD4kDKMX_vwA8AC4/s320/57915-529-009t.jpg" alt="" id="BLOGGER_PHOTO_ID_5407788128339083010" border="0" /></a><br /><br /><br /><br /><span style="font-weight: bold;">T2:</span><br /><br />Again, uneventful. Changed socks as I like to run in thin socks and I prelubed the insides with Body Glide so it took me a little extra time to get these on.<br /><br /><span style="font-weight: bold;">Time:</span>2:10<br /><br /><span style="font-weight: bold;">Run</span><br /><br />Plan was to start out at 8:10 for the first 3 miles and then drop it down to 7:40 for the next 7 and then 7:30 or faster for the remaining 3.1. I started fine and was running 8:07 until I hit the first aid station. I would slow down to a walk as soon as I grabbed a cup and would continue walking until I finished drinking. I would hit the lap button when I started running again so my pace would be right but for some reason (come to find out when I downloaded the info) my pace was actually slower than what was coming up on my watch. Maybe the buildings, trees, overpasses, etc that caused my Garmin to act strange but I didn't pace the run like I had planned.<br /><br /><br /><br /><span style="font-weight: bold;">Run Split 1: 7 mi </span> 8:26/mi<br /><span style="font-weight: bold;">Run Split 2: 6.1 mi</span> 7:41/mi<br /><span style="font-weight: bold;">Total Run: 13.1 mi</span> 1:45:59 8:05/mi<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3vBWacWzdVG_2erNVJavaG7oh3l81VUZws72VgUbqkUnTCE5BHX9X1QE_85Qe3iLyk6wdqWtlrj20lsQBM8BxLdWyJwr022bpvYcF_7-BRYxODzdNtNgT_1X6NXKGGP8u9ScURSsUhd8/s1600/57915-1619-003t.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 100px; height: 150px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3vBWacWzdVG_2erNVJavaG7oh3l81VUZws72VgUbqkUnTCE5BHX9X1QE_85Qe3iLyk6wdqWtlrj20lsQBM8BxLdWyJwr022bpvYcF_7-BRYxODzdNtNgT_1X6NXKGGP8u9ScURSsUhd8/s320/57915-1619-003t.jpg" alt="" id="BLOGGER_PHOTO_ID_5407788347236358450" border="0" /></a><br /><br />I was able to negative split the run but would have anyway if I executed according to my plan.<br /><br /><span style="font-weight: bold;">Total time:</span> 4:56:06 Rank 302 Div. POS 49<br /><br />I met my goal of going under 5 hours. I had a second, unspoken goal of hitting 4:48 and would have if I executed the swim with an average time, didn't have the issues with the Powertap going in and out, and truer pacing #'s from the Garmin.<br /><br />With this being only my 3rd triathlon and my first HIM, I couldn't be happier. You can always second guess yourself and replay the race over and over and figure out where you could've made up time but that would be a waste of time. I did short myself calories on the bike and only managed to get in about 43oz of carbohydrate drink and 22oz of water. I really should've consumed around 54oz of CHO drink but thankfully, everything went OK. No issues with cramps as I was taking a Succeed S-Cap every 30' on the bike and run and never had any GI issues.<br /><br />I've got a few take aways that I'll file away for my next long course race but now, time to put the tri bike away and get back on the road bike.Scotthttp://www.blogger.com/profile/10410255134685234995noreply@blogger.com1tag:blogger.com,1999:blog-9011327984323697535.post-34080226075635524692009-09-25T16:39:00.002-04:002009-09-25T16:42:56.276-04:00Bike Set-up for Augusta 70.3<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWi0gUR2Ar8AGCGLwcAM7v4P_dJMXRCZmEJtKlMGC4IW5uFDKEZ954_7vUi-Zqs5MjvJheXeOVRe_4kh3J6hbUT2TmIHLXiMuBTs6sShmovbg0fCsWuEbBOkdCqHuTWzwUZfCBvRJheBU/s1600-h/DSC_0008.JPG"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 213px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWi0gUR2Ar8AGCGLwcAM7v4P_dJMXRCZmEJtKlMGC4IW5uFDKEZ954_7vUi-Zqs5MjvJheXeOVRe_4kh3J6hbUT2TmIHLXiMuBTs6sShmovbg0fCsWuEbBOkdCqHuTWzwUZfCBvRJheBU/s320/DSC_0008.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5385508298246366818" /></a><br />Just need to lube the chain (rain in the forecast) and finish packing my gear and I should be ready to head out tomorrow for the race.Scotthttp://www.blogger.com/profile/10410255134685234995noreply@blogger.com0tag:blogger.com,1999:blog-9011327984323697535.post-91836132037442095422009-09-22T18:21:00.001-04:002009-09-22T18:23:10.018-04:00Video of entire Augusta 70.3 bike legPretty cool idea. You can view the entire bike leg through the windshield of car/motorcycle.<br /><br />Video is <a href="http://www.wfxg.com/Global/story.asp?S=11127974">here</a>. Scroll to the bottom of the page.Scotthttp://www.blogger.com/profile/10410255134685234995noreply@blogger.com0tag:blogger.com,1999:blog-9011327984323697535.post-22542423456665880282009-09-21T14:03:00.004-04:002009-09-23T08:59:31.674-04:00400+ men in 40 - 44 for Augusta??Less Clydesdales:<br /><br />35-39: 468<br />40-44: 432<br />45-49: 283Scotthttp://www.blogger.com/profile/10410255134685234995noreply@blogger.com0tag:blogger.com,1999:blog-9011327984323697535.post-56810989989940067372009-09-21T08:54:00.002-04:002009-09-21T08:59:48.322-04:00De Soto First WaveTried out my De Soto First Wave wetsuit this morning and all I can say is WOW!! Pushing off the wall and gliding in the water was quite an experience. I have nothing to compare it to as this is my first time wearing a wetsuit but i was quite impressed. I chose this suit because of the 2-piece design so I could dial in the fit, better shoulder movement, and easy removal. No matter how hard I tried, I couldn't make my legs sink and the body roll was amazing. I didn't time it but I banged out a 300 with very little effort. <br /><br />Can't wait until Sunday!!Scotthttp://www.blogger.com/profile/10410255134685234995noreply@blogger.com2tag:blogger.com,1999:blog-9011327984323697535.post-78921670949909356732009-09-17T18:53:00.002-04:002009-09-17T18:59:01.638-04:00E. Coli in the Savannah River<a href="http://swimshady.blogspot.com/">Nick aka Swimshady</a> tweeted about this earlier today. How many of you have been doing swim training in the Savannah River getting ready for the Augusta race????<br /><br />I'm not sure which is worse, the E.Coli or the gators.<br /><a href="http://www.nbcaugusta.com/news/local/59546792.html"><br />Read here.</a>Scotthttp://www.blogger.com/profile/10410255134685234995noreply@blogger.com0tag:blogger.com,1999:blog-9011327984323697535.post-61788084592866662202009-09-17T11:05:00.000-04:002009-09-17T11:06:05.925-04:00I hope a cold front comes through........Sunday, Sep 27<br />High: 86 °F RealFeel®: 105 °F<br />A shower in the morning; otherwise, times of clouds and sun, warmer and very humidScotthttp://www.blogger.com/profile/10410255134685234995noreply@blogger.com2tag:blogger.com,1999:blog-9011327984323697535.post-17322418369906022522009-09-14T17:48:00.004-04:002009-09-14T17:57:23.156-04:00Let the taper beginRace is in 12 days and this week is the start of my taper. Volume has been slowly coming down - an hour here an hour there with a slight drop in intensity this week. Plan calls for 10:35 this week - Swim: 3:00, Bike: 4:00, and Run: 3:35. Next week drops to 7:20 with the race on Sunday!!<br /><br />Getting the race wheels ready with new Michelin latex tubes today and should take delivery of my new tires tomorrow - Bontrager 19mm X Lite TT AW for the front Zipp 808 clincher and a Bontrager X Lite Pro 23mm rear on my Mavic OP rim with PowerTap and wheel cover. One of the lowest, rolling resistance combos for a clincher available. Should amount to 7 to 10W of savings per the smart guys over at ST.Scotthttp://www.blogger.com/profile/10410255134685234995noreply@blogger.com0tag:blogger.com,1999:blog-9011327984323697535.post-70952508634752483312009-09-11T10:46:00.004-04:002009-09-11T11:01:46.397-04:00Swim race rehearsalPlan called for 2100yds continuous at race pace. Ended up with a time of 35:52 or a T-Pace of 1:42/y. I'm pretty pleased with this result as I did this workout wearing my ultra hydrodynamic (right) suit from LL Bean, a pull buoy and no flip turns. I'll be wearing a full wet suit for the race and from what I've been reading, the river has a current so my time should be significantly better. <br /><br />40' run later today and then a full race rehearsal on the bike and run tomorrow. 56 mile bike ride followed by a 6 mile run with the first 3 miles @ 8:10 and the second 3 at 7:40. My MP pace is actually 7:32 but I'm being a little conservative with this being my first HIM. Pacing for the race will be 3/7/3 with the first 3 at 8:10/mile, next 7 miles @ 7:40, and the final 3.1 miles @ whatever I have left - shooting for 7:14 or lower.Scotthttp://www.blogger.com/profile/10410255134685234995noreply@blogger.com0tag:blogger.com,1999:blog-9011327984323697535.post-62698254726676361292009-09-03T11:19:00.004-04:002009-09-03T11:27:23.660-04:00Legs feeling good!!3 weeks out and my legs are feeling pretty good. Yesterday called for 3 x 15' @ FTP with 4' rest in between. With little effort, I managed:<br /><br />266W<br />260W<br />261W<br /><br />I followed this up with a 30' brick run with 10' @ 8:48, 10' @ 7:14, and 10' @ 7:32. <br /><br />Today called for a 1:45 run consisting of:<br /><br />40' @ 8:48 - 8:20, 15' @ 7:32, 5' @ 7:14, 10' @ 7:55, 15' @ 7:32, 5' @ 7:14, and 15' @ 7:53. Finished with 13.1 miles in 1:44. Legs felt great for the entire run and overall, I liked running at the 7:32 versus the 7:55. <br /><br />2100yds tomorrow and then 3.5 hours on the bike Saturday, 2 hours on Sunday with a 20' brick run.Scotthttp://www.blogger.com/profile/10410255134685234995noreply@blogger.com0tag:blogger.com,1999:blog-9011327984323697535.post-80524903354319406832009-08-30T08:13:00.001-04:002009-08-30T08:15:05.729-04:00Life=Risk<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/0yetHqWODp0&color1=0xb1b1b1&color2=0xcfcfcf&feature=player_embedded&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.youtube.com/v/0yetHqWODp0&color1=0xb1b1b1&color2=0xcfcfcf&feature=player_embedded&fs=1" type="application/x-shockwave-flash" allowfullscreen="true" allowScriptAccess="always" width="425" height="344"></embed></object>Scotthttp://www.blogger.com/profile/10410255134685234995noreply@blogger.com0tag:blogger.com,1999:blog-9011327984323697535.post-30632793989063279612009-08-29T16:52:00.005-04:002009-09-17T12:06:47.595-04:00Rode the Ironman Augusta 70.3 bike courseHeaded to "dis-gusta" early this morning to ride the bike course for the upcoming Ironman Augusta 70.3 on 9/27. There were at least 100 other people who had the same idea and some even swam the swim leg which is what I probably should've done.<br /><br />The bike is mostly flat with a few gradual climbs and one short, steep grade just before turning right and heading back to Beech Island. Some pretty good down hills but a few have a slight head wind. Never had the need to stand during the climbs but did switch to my small chain ring a few times just because I was following a plan or race rehearsal and wanted to make sure I stayed under a certain wattage. Normally I would've stayed in the big ring and pushed the watts. Watch out for the cracks in the road on Pine Log Road as this is pretty much the only bad surface and it lasts for about 7 miles.<br /><br />With the bike being mostly flat, it will cause people to go too hard and they will shell themselves for the run. Hence the reason for me sticking to a plan and throttling back the watts. Save it for the run as that is always where the race starts. Prove you could've gone harder on the bike by killing the run. However, for all of you reading this who are in the 40-44 AG, please ride like the wind, hammer the hills and plan your nutrition around a 70F day with 10% humidity. ;-)<br /><br />Plan was to stay at 205W to 208W for the 56 miles and I believe I finished with 206W. Haven't downloaded the file yet but I think my time was around 2:33. I ended up running around 4.5 miles (3 @ 7:44 and 1.5 @ race pace of around 7:20) and not the 6 as the plan called for as it was just too hot and I didn't pack my Fuel Belt.<br /><br />I'm bagging the Hartsville race next week and opting for another long bike ride and spending some time with my family at the beach house.Scotthttp://www.blogger.com/profile/10410255134685234995noreply@blogger.com2