Random Inspirational Quote

Columbus - Tipton Lakes Sprint Triathlon

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesJoebell1981's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
201020112012201320142015201620172018201920202021
15% off for Fast Running Blog members at St. George Running Center!

Location:

Columbus,IN,US

Member Since:

Jun 13, 2011

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

37 Marathons -- PR - 2:48:53 (Fall 2014)

A bunch of Half Marathons -- PR - 1:19:20 (Aug. 2015 - Converted)

10k - 36:30 Unaided // 35:25 (July 2014 - Aided)

5k - 17:28 (Aug. 2015)

1mi. - 4:58 (July 2014 - Track)

 

Short-Term Running Goals:

10k and 5k's to get back into the swing of thing this summer

Sept. 21:  Mill Race Marathon - Under 3:00.  LET's GO!  

 

Long-Term Running Goals:

R2R2R in Grand Canyon  5/18/19 

Marathon < 2:45

Half Marathon < 1:18

Top 10 in Bluegrass 10k

5k < 17

Personal:

400m/800m competitively in track in high school.  Took 15 years off. Started running again in 2010.  Married to my beautiful wife, Tiffany, with 2 little boys, now 4 and 6.  I'm a civil engineer working for the Indiana DOT in Seymour, IN.   I live in a slightly larger town about 20 miles north - Columbus, IN.  Originally from Lexington, KY.

 

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Barefoot Running Lifetime Miles: 4.00
Swimming Lifetime Miles: 6.20
Elliptical Lifetime Miles: 81.50
Vilano Road Bike Lifetime Miles: 1216.95
Vilano Bike On Mag Trainer Lifetime Miles: 277.85
Red Peregrine Velcro Lifetime Miles: 314.94
Red Peregrine NO Velcro Lifetime Miles: 171.83
Saucony Kinvara 11 Lifetime Miles: 237.33
Blue Arahi 4.2 Lifetime Miles: 662.17
Nordictrack TM Lifetime Miles: 358.98
Hoka Bondi 7 Lifetime Miles: 325.22
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
47.130.007.230.3854.74
Swimming Miles: 0.75IN State Park Hiking/Trail Running Miles: 5.00Brooks Ghost 4 - Red Miles: 39.88Nathan's Lightweight Racing Bike Miles: 57.30Saucony Kinvara - White And Red Miles: 13.86
Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

AM: Tipton Sprint Tri. mock run through.  4mi bike over to Tipton Marina, 400m swim (OW) out to little island from the marina - beware of boat ramps - they are slippery :), 12 mi. bike on the borrowed road race bike from Nate - while moving ~ 23mph! :), easy 1.25 mi. jog.  Really working on transition and the feel of going from swim to bike.  If I can mange to not be in the water for 30 minutes on Saturday, I should be able to do okay for my first Tri.  4mi. easy bike back home.

PM: Trail running at BC Park - Trail 9 - 2.5 miles out and backto Taylor Ridge.  Good climbing, slower pace, but good effort. 

During Olympic sinchronized diving: 20 minutes of core and leg work with Tiff's new Pilates DVD before the swimming and gymnastics.  Damn! Come on Lotche! :)

Swimming Miles: 0.25IN State Park Hiking/Trail Running Miles: 5.00Brooks Ghost 4 - Red Miles: 6.25Nathan's Lightweight Racing Bike Miles: 19.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM: easy 6 mi., Terrace Lake and back - 48:00.  The new shoes are slicing in to the outside of my right ankle.  What the hell, Brooks?  Previous Ghost 4's did not do this.  I guess each shoe varies.  My legs felt fairly fresh, considering the 3 hrs. of XT yesterday

Brooks Ghost 4 - Red Miles: 6.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.004.120.388.50

This is a weak version of Kevin Castille's workout that I saw in Runner's World Aug. issue.

PM Track Workout:

WU:  1 mi., 5x200m w/ 200m rec. (43,42,41,41,43), 600m jog

4x1000m (3:43, 3:41, 3:46, 3:47), 1200m jog,

400m - 1:06, 400m jog,

200m - 0:31,

0.4 mi. CD (before the storm hit)

 

8:30PM quick transition run through, working on sprint speeds with transition between bike and run:

bike 4.5 mi. on Nate's fast bike - 14:34 (19 mph), after forgetting to turn my foot and get a foot loose and falling sideways on the bike right out in front of my house :), I did get my foot unclipped off the pedal, changed into running shoes and took off - managed a very uncomfortable/tight mile in 6:42 

 



Saucony Kinvara - White And Red Miles: 7.50Nathan's Lightweight Racing Bike Miles: 4.50
Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM: 8 mi. super slow and easy around the neighborhood and fairgrounds - 1:10:09

Brooks Ghost 4 - Red Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.380.000.000.009.38

PM1 - 8mi. - 4 mi. mod. hill work (trying to maintain consistent pace on hills) - 6:50, 6:48, 7:06, 6:55  -- Total: 1:04:43

PM2 - 5mi. bike/1.25 mi. run working on transition - 18:24/10:03

Saucony Kinvara - White And Red Miles: 1.25Brooks Ghost 4 - Red Miles: 8.13Nathan's Lightweight Racing Bike Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

AM: 11.3 mi easy bike - over to bike station and back,

2 mi. easy jog - 17:00,

early PM: 3.5 mi. easy - 29:16

First Triathlon tomorrow!

Saucony Kinvara - White And Red Miles: 2.00Brooks Ghost 4 - Red Miles: 3.50Nathan's Lightweight Racing Bike Miles: 11.30
Weight: 0.00
Add Comment
Race: Columbus - Tipton Lakes Sprint Triathlon (21.11 Miles) 01:43:30, Place overall: 64, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.003.110.0011.11

AM: Columbus Sprint Triathlon at Tipton Lake:

First off - these things are very fun, so don't take any of this as complaining, just helpful mistakes that can help others :)

Get there about an hour early - be sure to bring all your gear! Swim cap, tri shorts/suit, helmet, a fast bike, socks and running shoes, a lightweight short or belt that you can put your bib number on for bike and run... I was missing about 3 of these things.

Train for the swim - its great cross for runners and is zero impact.  IT IS HARD!  I was one of the last out of the water - literally.  800m - 24:52 - swim complete, but, so far, in like 160th place and exhausted :)

Went out hard on the bike and maintained 20 mph.  It took me to about mile 10 of the 17.5 for my heart rate to get back down from the swim.  Overall, bike was decent for first racing experience - 52:07 - made up quite a bit of ground. Now when you transition it helps to remember which rack/row you were on - it took me 3 tries on this venture :)  Finally got the running shoes on and my hat.

I was thinking- the run, oh good the easy part! Nope!  I was gasping for air for the first mile.  got a decent rhythm after about 1.5, but could tell that I was slow.  5k run time - 22:51 :(  Yikes! 

Overall time - 1:43:XX

This was a great workout and a lot of fun!  I was beat down at the end, felt like I really pushed my cardiovascular limits, but did not feel like I killed my legs.

 Highly recommend doing at least one of these to all who love any endurance sports! 

Easy miles - PM - 2 mi. easy on treadmill while the 10k final was run - way to go Mr. Rupp!!!!!!!  2mi. in the heat, and then 4 more in the heat an hour later - I'm dehydrated and a little tired still from this morning.


Saucony Kinvara - White And Red Miles: 3.11Swimming Miles: 0.50Brooks Ghost 4 - Red Miles: 8.00Nathan's Lightweight Racing Bike Miles: 17.50
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
47.130.007.230.3854.74
Swimming Miles: 0.75IN State Park Hiking/Trail Running Miles: 5.00Brooks Ghost 4 - Red Miles: 39.88Nathan's Lightweight Racing Bike Miles: 57.30Saucony Kinvara - White And Red Miles: 13.86
Weight: 0.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: