Its been awhile....

since my last post. I just wanted to check in. I am been really busy lately with work and getting a couple clients ready for Ironman CDA. Along with getting myself ready to race, I haven't had much time for the computer. I even have an ergomo in the box which I haven't had time to install. And you know I must be busy when I don't have enough time to mess with new toys. lol

I can't believe Buffalo Springs is only alittle under 4 weeks away. Time is just flying by this year. It is my last shot at a Kona slot for the year, so I am going into the race to WIN or DNF. After BSLT I am going to take some down time in the month of July, and then start back for a late season peak. Whether that be for Kona or Clearwater or both.

Training is going well. Pretty consistent with all my workouts. I am going for a power test whenever I can get the ergomo installed. Hopefully I will have it up and running for Buffalo. On the training front, here is a pretty cool swim workout that I did 5 times last week. I wanted to share it because I think it is a nice breakthough workout, especially for you guys getting ready for an IM.
1000 swim Ironman pace
100 drills
800 HIm pace
100 drills
600 OD pace
100 drills
400 sprint pace
100 drills
200 fast
100 drills
2x100(50 fast, 50 mod) 15 sec rest
100 easy

Train safe, RT

Some days..................

you are the bug, and some days you are the windshield. I was definitely the bug in St. Croix last weekend.

Before I get into my race report, let me start by saying that the race is amazing and the venue is one of the most beautiful places I have ever been. I am going to give this race report broken up with what happened followed by things that I would do differently.

Pre-race:

Got to St. Croix on Thurs. Everything went as planned. I did my normal prerace taper workouts to get the body moving. I told Amy after taking in everything, that I would need alot of luck to get a Kona slot my first time out here. It is just a course that needs to be studied in order to have success.
I will get try to get to the island a couple days earlier next year. I thought I was acclimated but just not enough. The humidity is just unforgiving. I would also like to have more time to train on the course.

Swim:

Very nice swim. I had a new blue seventy speed suit, thanks to Linda. Not too much happening here. I missed the first group, so I ended up pulling three weaker swimmers the entire swim. Next time, stay with the lead group no matter how much it hurts. They are hurting also and will slow down. I have to get the confidence that I can swim with them.

Bike:

I don't even know where to start. It was hard. I really can't even explain it. Whether it is the heat, wind, unrelenting hills, or terrible pavement. People make it sound like the beast is the only hill. Yes, the beast is hard, but the rest of the course is even harder. You can never get into a rhythm. I was constantly shifting. It was one of the most scenic bike rides I have ever been on, so you where able to distract yourself from time to time. Nutrition on the bike was fine. Did everything I thought I needed to do. Next year I won't even step foot on the island without a 27 on the back. I tore my legs up and was in my 25 most of the time. I think it is probably the main reason my quads started cramping on the run. I think experience will also help improve this area for me next year. It really is a scary bike course.

Run:

As soon as I excited transition both quads cramped. Here is where I was confused. I had the energy to keep running hard. Which tells me I did a good job taking in calories on the bike. I thought I was getting enough salt.(10/hour) Probably not. Probably not enough water on the bike. You can also bring up the point of not having the correct gearing. But anyway...... So I knew in my head that I couldn't run a 1:30 like this and get a Kona slot. This is where experience helped, and what I was most proud of. I am not going to lie. I did feel like dropping out and start planning for Buffalo. I converted my strategy to Ironman. What I mean is I started following an Ironman race plan. I would run hard to every aid station, then walk and get what I needed and continue. It worked well. It is exactly what I did in AZ and Kona last year. As soon as I would get to every aid station I would cramp, take in water and powergel, start running again. It is just that you can't do this in a half and expect to qualify. You bascially have to run all out.
I was pretty disappointed about the run. Not for the poor time because I think I ran as hard as I could under the circumstances, but because I was mentally and physically ready to run hard. I was actually excited about the run. I wouldn't change anything about the run. I think the problems came from the bike.

Overall, I don't think that the problem with my race was from lack of anykind of fitness. I think it was nutritional. I learned that I need tons of salt especially when my body isn't quite used to that type of humidity.

As for the rest of the year. I am taking a week off, then starting a short build for BSLT 70.3. I will give it another shot for a Kona slot. I did accept a slot to the 70.3 World Championships in Clearwater, which I am starting to get more ans more excited about. I will be back at it this weekend.

Train safe,

RT