Once again it’s time to head down to Pasco, WA, the Tri-City area here in Washington state to the annual Titanium Man Olympic triathlon held on September 5th.
This is a fun well run tri that allows all of us to have the fastest 1500 meter swim ever, since it’s in the Columbia river and we swim downstream, and I want to tell you, we FLY! I always feel like superman when I swim here as you can see the rocks flying by on the bottom.
Here’s my stats from last year:
Finish Time: 02:36:44
Swim Time: 00:19:32 – 1:19 minutes per 100 meters (Now that’s FAST! But not because I’m fast)
T1 Time: 00:03:59
Bike Time: 01:22:49 – 18 MPH..well, that’s okay for me..I’m just not a strong biker.
T2 Time: 00:01:15
Run Time: 00:49:07 – 7:54 pace. Well, that might be hard to beat this year. Hmmmm.
So here’s my prediction for this years race:
But before I put them all down on paper..so to speak, let’s chat a bit.
To be honest, I “should” be able to do a little faster swim as even last year I had a problem getting into the fast current. This year I will really focus on watching the starter and as soon as he wades out into the water I’m going to swim out to where most all the swimmers start, which is NOT an easy task! Why? Because the current is soooooo stinking strong! I remember having to swim against the current while waiting for the start and I became so tired I had to swim over to the side, only to have someone tell me, “Hey, they just fired the starting gun, GO! GO! GO!”. Yikes, I hadn’t even caught my breath and I had to turn around and head out to try and catch everyone which I never did. So this year I’ll try and manage this better.
T1: Yeah, I should be able to make this quicker as I was kidding around with Steve and not really rushing too much. This year, I’ll be ALL business.
Ride: Well, you know, Steve’s not going to be here this year and the ONLY reason I had a pretty good ride was I had the threat of Steve passing me (which he did!) and so I really hammered. (Keep in mind “hammering” for me is like a walk in the park for most people!) So this year I won’t have that “incentive” pushing me harder. Plus I really want to try and ride within my abilities so that when I get to the run I’ll have enough left to do a run I know I’m capable of. Now, one more thing that could come into play is I’ve been working hard on my bike by riding with a bunch of “hammer heads” on Tuesday and Thursday nights. (I use hammer heads in the most positive sense: Meaning they really push hard on the bike and are kind enough to wait for me at the top of most hills. They’re a great group!) So, I’m hoping that all these hard rides will help with my overall bike time. Also (I know I said “one more thing” earlier, but so what!) there’s a small group of us that have been doing mock triathlons for the last 7 weeks and they have gotten longer and harder each week. I honestly don’t know if it’s helping or not, but it sure is a lot of fun, but hopefully all the swimming and biking and running for the last 7 weekends will add up to some improved fitness and endurance. (This week: Swim for 1:30:00, Bike 54 miles, run 8 or 10 miles)
T2: I don’t think I can improve much on this, perhaps a little, but I was pretty quick last year as I was trying to catch Steve!
Run: Hmmm, I average an 7:54 pace and to be honest…I don’t think I can improve on that. This year my emphasis has been on long distance stuff, with very little track or speed work, so getting below a 7:54 pace…yikes..that will be tough. And once again, since Steve won’t be there, I don’t have anyone to chase! DANG IT STEVE!!!
So now, here’s my predictions:
Finish time: 02:35:40 Yeah, I now, it’s only a minute faster, but hey! I’m not getting any younger!
Swim Time: 00:18:52 Yeah, this is where I HOPE to make up the time.
T1 Time: 00:02:47 I have a new wet suit and I’m thinking it’s going to take a little longer to get out of.
Bike Time: 01:25:00 Yup…a SLOWER bike time this year. I really pushed knowing Steve was behind me.
T2 Time: 00:01:15 Nope, no improvement here, that’s already pretty fast.
Run Time: 00:49:00 That’s a 7:52 pace..I’m okay with that!
I will update this when I complete it on September 5th.
Hey hey! Just another in the continuing saga of the “Warrington Tri Series” Triathlons!
Today, August 22nd found us, Jerry & Dawn and myself at Fish Lake for another mock triathlon. Today’s distance was close to a “SprOly” (A sprint and Olympic distance combined). In fact it was more.
I swam for about one hour and 9 minutes or so but Jerry and his wife Dawn continued on for 1 hour and 15 or 20 minutes (I was hiding the truck trying to get warm!)
The day was MUCH warmer than last week end, where we experienced a 43 degree morning with mist on the water. Today was probably close to 50 or more so it almost felt balmy. We did two laps back and forth across the lake and then Jerry did a little more by going back to find Dawn. (There was some question as to the actually location of Dawn and the buoy’s, but we won’t go into that here! (Heehee, inside joke!)
After a quick change (HA!) we head out for a 40 mile ride. The weather was actually perfect, probably close to 58 or warmer. We did two loops of 20+ miles and the 1st loops was nice and easy, didn’t rush anything. We knew we had another 20 mile loop plus a 10 mile run afterwards so we wanted to make sure we had plenty in the bank for the run. The second loop, everyone was on there own so they could do their own pace.
I believe at the 17 mile mark during the 1st loop the time was 1:17:00 which was a pace around 14 MPH. See, nothing too fast, we were just tooling along enjoying the weather (and saving our strength). The 2nd loop for me was at 2: 24:?? (something like that..I’d have to get up and go get my Garmin in the other room, and frankly….that’s just too far!) for a pace of 15 MPH, so as you can see we didn’t really push too hard, and I’m glad we didn’t.
Once I got to the start point, my wife showed up and was just getting ready to head out for her bike ride, so I did a quick change and we started off together. My plan was to go really easy, say around a 9:00 to 9:15 pace to let my legs get used to running, and that’s pretty much what happened. Did that for about 3 miles and then at the 5 mile turn around I went ahead and started running an 8:30ish pace but since it was down hill for a lot of it I kept dipping down to around 8:00 and some sub 8 minute miles so I would have to keep pulling it back. Finally once I settled down on the flats I ran pretty evenly at 8:30’s which is just where I wanted to be. With about two miles to go I kicked it up a notch (well actually I was listening to some music and I found myself running to the beat of the music and the next thing I know I’m doing a 7:30 pace, YIKES! So backed it down to 8:30ish and cruised in to the finish for a 8:43 pace over all. My wife pretty much finished her bike just before I crossed the finish line so we both headed down to the lake to cool off. It was “GLORIOUS!”
I’m not sure what the times were for Jerry & Dawn but I know they did really well. They have made huge improvments since they 1st started and…..should I say it here? (Shhhh, don’t tell anyone……) Dawn is “thinking” about doing the Black Diamond HALF IRONMAN this SEPTEMBER!!!!!!!!!!! And why not? Her goal? Just to finish. She’s not worried about time, she just wants so see if she can balance her swim and bike enough so she has enough to finish a 13.1 mile run after putting in a 1.2 mile swim (which I believe she did today) and a 56 mile bike (She did 40 today) and the run (which she did 10 today!) So that’s pretty cool. BUT…I’m not sure if she’s 100% committed yet, and I think Jerry is nervous about her doing such a long event. (Stay tuned!)
Some of the things I’ve been reading about and listening to are about “Executing your Plan”. Meaning, if you know it takes you x amount of time to do the swim, the bike, the run, then do it. Don’t go beyond what you know you CAN do. So many times in Tri’s or any event, we get caught up in the moment and find that we are cruising along during the first few miles and realize we’re going WAY over our normal pace but because we “Feel” good at the moment, we just keep going. Pretty soon, we realize that no, I don’t normally run a 7:30 pace or 9:30 pace or whatever it is for you and we wind up running out of gas and having a lousy event and feeling really really bummed.
So during these WTS’s I have purposely been holding back on the bike, keeping my pace and heart rate down and I’m finding the time difference between a 17 MPH and an 18 MPH is not THAT big of a difference. (11 minutes in a 56 mile bike) but if you’ve got nothing left at the end of the bike because you went “Out side your Box..or pace” then it can mean you’re walking most of your half marathon because you have NOTHING left in your legs. (Yes, I’m speaking from experience!)
So, I’m drinking the “Endurance Nation” cool aid and not only will I have a good race but I should (WILL!) feel good at the end. Check out some of their free resources: http://www.endurancenation.us/resources/
Yes, another one in the on going WTS, Warrington Tri Series Triathlons!
Today, Saturday August 15th, finds us at Fish Lake in beauuuutiful Eastern Washington at 6:30 (okay okay, it was 6:43 and I was late!) in the morning. And the lake was awesome! There was a beautiful mist covering the entire lake and the sun coming up over the eastern sky make it look magnificent. It was soooo cool (VERY COOL! More on that later) swimming along and looking over at Jerry and you could barely see him with all the mist. I sooo wished I had had a camera in the water with me. I’m hoping next week I will as it is certainly worth the risk. Just have to figure out a way to carry it without dropping it and without it chaffing me anywhere. Ideas?
So, did I mention it was 6:43 in the morning? AND 43 degrees! YIKES! Man oh man, I was shaking like a leaf and that was before I even got into my wet suit! I kept complaining to Jerry about starting this thing a little later but he reassured me the water was warm.
So off we went to start our swim and sure enough as soon as I put my toe in I realized Jerry was right, it was warm. Amazingly warm! So once we were ready we started off in the misty mist. I have to say, today was one of those days where everything felt super! I MEAN SUPER! The water was warm and completely flat and the mist felt like a cool blanket covering everything. The sun was up and once we got out towards the middle where the sun was shinning on the water it felt so good that I didn’t even bother sighting. I just kept swimming and swimming and enjoying the freedom of the lake. No turns, no walls, no lane markers, no one to bump into it was so easy to get into a rhythm. The next thing I know I’m seeing weeds on the bottom and I look up and I’m clear over on the side where the island is. So I finally started sighting every so often so I wouldn’t zig zap all over the place. Long story short, I spent about an hour in the water and it was only the last few minutes when I started to get cold and got the chills and shakes.
Got out of the water and a few minutes later Jerry and then Dawn showed up and Jerry had a time of 1:09:00 for the swim. Not bad. Probably close to 1.2 to 1.4 miles if I had to guess. A very nice swim. Of course by that time the mist was gone and it had warmed up to 45 degrees. Whew..I was almost sweating….HA! Actually I was shaking like a leaf and even once we got to the car I continued to shake until I finally got dressed in my jersey and riding jacket. Here’s a short video from Dawn’s perspective: WTS #6 – T1
So off we went on our bike ride that was done at a very modest pace, and unfortunately I don’t have any spec’s on it as my Garmin stopped working for some reason, but according to Jerry’s bike computer we did 31.5 miles, but I don’t know the time. (Jerry, can you check your computer?) What was good about the bike was we decided to introduce Dawn to drafting on the bike and she loved it! She’s actually going to start a campaign to change the rules at all Ironman’s to allow drafting! Oh yeah baby! THAT would be great!
Once we completed the bike it was time for the 8 mile run and what a perfect temperature it was for that. It probably was about 65 or 68, somewhere in there and the sun was shinning and the bike path was in use by a number of families all out having a great day.
We all started out at our own pace and pretty soon I was in a grove and just zooming along (well, it was zooming to me) at an 8:30ish pace. I was listening to one of my favorite podcast from the “The Age Grouper” called “Ace Your Race” and you can download it here. Pretty soon I was at the turnaround point and as I started back, low and behold, JERRY! He was right behind me! WOW! This guy has been improving each time we do one of these mock triathlons. I gave him a high five on the way by and he looked great! Didn’t even look like he was working hard.
Just a little further down I saw another red shirt, and sure enough it was Dawn! (Yes, Jerry and Dawn ALWAYS dress alike. You should see Jerry in a formal gown…beautiful!) So as Dawn went by I high fived her and continued plodding along. Pretty soon Fish Lake was in view and that meant I had about a mile to go so I florid it and zoomed to the finish in 1:08:00 for a 8:31 pace. I was very happy with that pace since my legs were pretty sore from some of the hard rides and squats and lunges I did earlier in the week.
So over all, it was a good day, not a hard one, we really didn’t push the bike pace too much, but I’m sure that’s why I had so much leg left, which is a very good thing to remember. Stay within your pace on the bike and it will pay BIG dividends on the run!
Here’s a wrap up video report: (Here)
We missed you Steve-o! Have fun!
PS: You can email me comments at TriMoot@hotmail.com
How did this go unnoticed? This should be a National Holiday!
July 30, 2010 (Last Friday Of July)
System Administrator Appreciation Day
A sysadmin unpacked the server for this website from its box, installed an operating system, patched it for security, made sure the power and air conditioning was working in the server room, monitored it for stability, set up the software, and kept backups in case anything went wrong. All to serve this webpage.
A sysadmin installed the routers, laid the cables, configured the networks, set up the firewalls, and watched and guided the traffic for each hop of the network that runs over copper, fiber optic glass, and even the air itself to bring the Internet to your computer. All to make sure the webpage found its way from the server to your computer.
A sysadmin makes sure your network connection is safe, secure, open, and working. A sysadmin makes sure your computer is working in a healthy way on a healthy network. A sysadmin takes backups to guard against disaster both human and otherwise, holds the gates against security threats and crackers, and keeps the printers going no matter how many copies of the tax code someone from Accounting prints out.
A sysadmin worries about spam, viruses, spyware, but also power outages, fires and floods.
When the email server goes down at 2 AM on a Sunday, your sysadmin is paged, wakes up, and goes to work.
A sysadmin is a professional, who plans, worries, hacks, fixes, pushes, advocates, protects and creates good computer networks, to get you your data, to help you do work — to bring the potential of computing ever closer to reality.
So if you can read this, thank your sysadmin — and know he or she is only one of dozens or possibly hundreds whose work brings you the email from your aunt on the West Coast, the instant message from your son at college, the free phone call from the friend in Australia, and this webpage.
Show your appreciation
Friday, July 30, 2010, is the 11th annual System Administrator Appreciation Day. On this special international day, give your System Administrator something that shows that you truly appreciate their hard work and dedication. (All day Friday, 24 hours, your local timezone).
Let’s face it, System Administrators get no respect 364 days a year. This is the day that all fellow System Administrators across the globe, will be showered with expensive sports cars and large piles of cash in appreciation of their diligent work. But seriously, we are asking for a nice token gift and some public acknowledgement. It’s the least you could do.
Consider all the daunting tasks and long hours (weekends too.) Let’s be honest, sometimes we don’t know our System Administrators as well as they know us. Remember this is one day to recognize your System Administrator for their workplace contributions and to promote professional excellence. Thank them for all the things they do for you and your business.
Help Spread the word
Checks can be made out to TriMoot @ Hotmail.com (HEHEHEHEHEHEHEE!)