It’s almost here. My first big race weekend of the triathlon season. I’ll be the first to admit I haven’t diligently followed everything on my training plan, but I’m feeling good about these races next weekend. Last year at this event I did the Olympic distance race. This year I am doing both the Sprint and Olympic distance races. I have a Half Distance (70.3) race in July, so this will be good practice for racing while tired. Here is what I think I will do time wise for these races. When it is all over with, it will be interesting to see how close I am to these estimates.
For anyone that happens to monitor my blog this is “Da Plan” for 2013.
2013 Planned Races
Sylamore 25k (16 Feb)
Memphis in May Sprint & Olympic Distance Triathlons (18-19 May)
Route 66 70.3 Triathlon (27 July)
Redman 70.3 Triathlon (21 Sept)
an as yet undetermined 25k or longer trail race in December
Limit myself to one cup of coffee a day. It’s time to start cutting back.
Blog all races results. I have six+ race reports I started and never finished last year.
Run a 45 minute 10k.
Achieve a six hour time for a 70.3 triathlon.
Bike 1250 miles. 20% more than 2012
Run 1000 miles. Rolled over from 2012
Log at least 30 hours of swimming training.
Average four training workouts a week.
Long Term Goals These are goals that I would like to meet but am not planning on tackling in 2013.
Run a 22 minute 5k
Run a 4 hour Marathon
Run a 6 hour 50k
At the beginning of 2012 I made a set of athletic goals for myself. Now that it is completed, it is time to see how I did.
As usual I laid out a set of races that I wanted to do during 2012. I find that doing this keeps me motivated throughout the year. Those races were:
- Houston ½ Marathon
- Sylamore 50k Trail Race
- Double Chub 50k Trail Race
- Memphis in May Olympic Triathlon
- Iron Abe Olympic Triathlon
- Redman 70.3 Triathlon
So how did I do? I feel extremely satisfied with my race performances this year. As you can see there were a lot of personal records achieved this year. I also feel that there is a lot of room for improvement, and that will be reflect that in my 2013 goals (will be released soon).
|PR||½ Marathon||Houston ½ Marathon||01:49:01.00||15 Jan|
|PR||15k||Rivertrail 15k||01:12:43.16||04 Feb|
|PR||50k Trail Run||Sylamore 50k||06:56:23.00||18 Feb|
|10k||Embarcadero 10K||00:53:49.00||04 March|
|PR||10k||Capital City Classic||00:48:09.80||07 April|
|50k Trail Run||Double Chubb 50k||06:59:44.00||21 April|
|PR||Olympic Distance Triathlon||Memphis in May Triathlon||02:52:35.577||20 May|
|PR||Sprint Distance Duathlon||Du for the Parks||01:11:14.00||28 May|
|PR||Sprint Distance Triathlon||Tri the Village||01:31:25.80||09 Jun|
|PR||1mi||Go! Mile||00:06:19.11||16 Jun|
|Olympic Distance Triathlon||IronAbe Triathlon||02:54:17.80||28 July|
|PR||Olympic Distance Triathlon||Toad Suck Triathlon||02:50:03.10||09 Sep|
|PR||Half Distance Triathlon (70.3)||Redman Half Triathlon||6:51:27.78||22 Sep|
My remaining goals for 2012 were:
1) Run a 2 hour Half Marathon
Done. 1:49:01 is my new PR.
2) Run a 22 minute 5k
This one I pretty much lost sight of as I quickly realized that the long distance training I needed to do for my race goals on the weekends conflicted with running 5k races. This will be rolled over to 2013 and labeled as a long term goal.
3) Run a 50 minute 10
Done. 48:09.80 is my new PR.
4) Average four training workouts a week
This proved to be a challenging goal, and I didn’t quite make it. I ended up averaging 3.8 workouts a week. Close but no cigar.
5) 1000 Miles Biking
Mission accomplished. Total mileage for 2012 was: 1020.
6) 1000 Miles Running
This proved to be a very challenging goal. Upon examination and reflection, it is a goal that I should have been able to achieve. I failed to do so because I lacked any motivation for consistent running in the later part of the year. I’ll need to figure out how to address that in 2013. I will make this goal next year. Total mileage for 2012 was: 760
It’s almost here. This is the race I’ve been targeting all year long. I’ll be the first to admit I haven’t diligently followed everything on my training plan, but I’m feeling good about tomorrow. Here is what I think I will do time wise tomorrow. I wonder how close I’ll be to that time estimate.
I wasn’t actually planning on doing this race. Triathlons can be a bit pricey and I thought I’d save a little money by skipping this race and just doing a long bike ride instead. Particularly since my “A Race” for this year is only two weeks away. However, my wife had other plans and she signed me up for it. Gotta love a spouse who willing throws you under the race bus and says “you need to do it”. I’m glad she did, because I ended up bettering my time from last year by just over 20 minutes and setting a new PR as well.
So without further ado, it’s time to review how I did.
Swim (1500 meters)
I felt that I had a really good swim. I hung back and started about in the middle to the back of the pack. The swim start was fairly spread out, so there wasn’t much jostling to be had. This was by far the best swim I’ve ever had as far as comfort level and time.
Bike (40 km)
This was a fun ride. I by no means pushed myself as hard as I could have. I wanted to practice maintaining what felt like an easy pace that I could continue to maintain for a lot longer than this bike segment was. After all this was supposed to be practice for that 56 mile bike ride at Redman in two weeks. I stuck to my nutrition plan for Redman that I had lined out over the course of my training. One gel and salt pill immediately after getting settled on the bike and repeat every thirty minutes. Drink when needed and at least every 15 minutes. No drinking within the last four miles in order to let any residual fluids in the stomach process.
One of my fellow All in Multisport team members and I jockeyed back and forth for most of the bike course. As soon as one of us fell off our pace it was time to get passed and say hello again. It was kind of fun.
Time of Day
|1||08:05:15||0.00 mi||00:03:14.5||1.00 mi||+16′||+47′ / -31′||18.5mph||76 rpm||168 W||34 kcal|
|2||09:28:42||1.00 mi||00:02:48.6||1.00 mi||+/-0′||+0′ / -0′||21.3mph||79 rpm||144 W||27 kcal|
|3||09:31:31||2.00 mi||00:03:12.2||1.00 mi||-23′||+17′ / -40′||18.7mph||72 rpm||132 W||23 kcal|
|4||09:34:43||3.00 mi||00:03:57.1||1.00 mi||+119′||+98′ / -21′||15.2mph||78 rpm||186 W||48 kcal|
|5||09:38:41||4.00 mi||00:02:40.9||1.00 mi||-85′||+1′ / -86′||22.4mph||79 rpm||123 W||21 kcal|
|6||09:41:21||5.00 mi||00:03:28.4||1.00 mi||+76′||+40′ / -6′||17.3mph||77 rpm||187 W||43 kcal|
|7||09:44:50||6.00 mi||00:02:53.0||1.00 mi||-48′||+26′ / -74′||20.8mph||77 rpm||138 W||23 kcal|
|8||09:47:43||7.00 mi||00:03:28.0||1.00 mi||+64′||+44′ / -21′||17.3mph||73 rpm||174 W||39 kcal|
|9||09:51:11||8.00 mi||00:02:32.4||1.00 mi||-82′||+0′ / -82′||23.6mph||78 rpm||110 W||16 kcal|
|10||09:53:43||9.00 mi||00:03:17.9||1.00 mi||-3′||+0′ / -3′||18.2mph||73 rpm||96 W||21 kcal|
|11||09:57:01||10.00mi||00:03:13.3||1.00 mi||+39′||+15′ / -24′||18.6mph||75 rpm||173 W||35 kcal|
|12||10:00:15||11.00mi||00:03:02.2||1.00 mi||+15′||+0′ / -15′||19.8mph||76 rpm||146 W||27 kcal|
|13||10:03:17||12.00mi||00:03:09.2||1.00 mi||+8′||+0′ / -8′||19.0mph||73 rpm||130 W||27 kcal|
|14||10:06:26||13.00mi||00:03:03.6||1.00 mi||-9′||+0′ / -9′||19.6mph||75 rpm||111 W||23 kcal|
|15||10:09:30||14.00mi||00:02:49.2||1.00 mi||-37′||+0′ / -37′||21.3mph||81 rpm||135 W||24 kcal|
|16||10:12:19||15.00mi||00:02:51.6||1.00 mi||-23′||+0′ / -23′||21.0mph||79 rpm||155 W||26 kcal|
|17||10:15:11||16.00mi||00:03:30.4||1.00 mi||+55′||+47′ / -8′||17.1mph||81 rpm||147 W||33 kcal|
|18||10:18:41||17.00mi||00:03:02.6||1.00 mi||+7′||+4′ / -3′||19.7mph||75 rpm||140 W||28 kcal|
|19||10:21:44||18.00mi||00:02:53.8||1.00 mi||-25′||+31′ / -56′||20.7mph||78 rpm||128 W||23 kcal|
|20||10:24:38||19.00mi||00:02:51.5||1.00 mi||-30′||+0′ / -30′||21.0mph||73 rpm||117 W||21 kcal|
|21||10:27:29||20.00mi||00:03:20.2||1.00 mi||+32′||+54′ / -22′||18.0mph||79 rpm||145 W||32 kcal|
|22||10:30:49||21.00mi||00:03:11.5||1.00 mi||-76′||+44′ /-120′||18.8mph||82 rpm||115 W||22 kcal|
|23||10:34:01||22.00mi||00:02:57.6||1.00 mi||+21′||+12′ / -9′||20.3mph||77 rpm||140 W||27 kcal|
|24||10:36:59||23.00mi||00:03:05.0||1.00 mi||-22′||+4′ / -26′||19.5mph||75 rpm||111 W||21 kcal|
|25||10:40:04||24.00mi||00:03:45.6||1.00 mi||+40′||+19′ / -21′||16.0mph||78 rpm||137 W||32 kcal|
|26||10:43:49||25.00mi||00:02:12.2||0.29 mi||+3′||+3′ / -0′||7.8 mph||54 rpm||56 W||3 kcal|
|Totals:||01:20:34.0||25.30 mi||+506′/-506′||19.1mph||76 rpm||140 W||698 kcal|
|Start Time||9/9/2012 08:05||Category||Cycling:Race|
|Average speed||19.1 mph||Max. speed||32.9 mph|
|Average cadence||76 rpm||Max. cadence||106 rpm|
|Average power||140 W||Max. power||422 W|
|Total Ascent||506 ft||Total Descent||-506 ft|
Run (10 km)
My transition felt like it was a little on the slow side as I had some difficulty getting my shoes on, and my split agreed with that perception. After gearing up, I grabbed my half frozen handheld water bottle and I headed out. I ave found that being able to carry my own water to be something that I find to be very beneficial. It allows for me to drink when I feel like it and spray myself down to cool off or remove salt crust buildup. This felt like an awesome run, and my negative splits confirm that. I was able to finish strong, and I’m very happy with my overall results.
Time of Day
|1||09:37:07||0.00 mi||00:09:24.7||1.00 mi||+22′||+28′/-5′||09:24||-||-||-|
|2||09:46:33||1.00 mi||00:09:06.1||1.00 mi||+18′||+21′/-3′||09:06||-||-||-|
|3||09:55:39||2.00 mi||00:08:54.2||1.00 mi||-46′||+54′/-100′||08:54||-||-||-|
|4||10:04:32||3.00 mi||00:08:59.5||1.00 mi||+17′||+82′/-65′||08:59||-||-||-|
|5||10:13:33||4.00 mi||00:08:14.1||1.00 mi||+2′||+22′/-20′||08:14||-||-||-|
|6||10:21:46||5.00 mi||00:08:15.5||0.99 mi||-38′||+38′/-76′||08:19||-||-||-|
|Start Time||9/9/2012 09:37||Category||Running:Race|
|Average pace||08:47 min/mi||Max. pace||07:28 min/mi|
|Average cadence||-||Max. cadence||-|
|Average power||-||Max. power||-|
|Total Ascent||237 ft
|Total Descent||-255 ft
|Source||Garmin Forerunner 305|
My Official Results Year by Year Comparison
|Swim Rank||6/7 (Division)|
|Swim Pace (per 100m)||2:39||2:14|
|Bike Rank||5/7 (Division)|
|Run Rank||7/7 (Division)|
|Run Pace (min/mi)||09:50||08:38|
Complete race results can be seen here.
• I think I’m ready for Redman 70.3 in two weeks!