Despite sore post-Nibra workout muscles, I made myself get up and go to Masters swim. There were only two of us today and the pool was almost empty because of Rosh Hashanah. The workout:
Warmup: 200 free; 100 kick; 100 pull;
Main set:
6 x 100 @2:00 minutes interval; - had to take a 2:30 interval after the 4th 100; 600
6 x 75 pull 450
4 x 100 @2:00 minute interval; took a 2:30 interval after 2nd 100; 400
4 x 75 pull 300
2 x 100 @2:00 minute interval; 200
Total yards: 2,350
Total time: 60 minutes plus 10 minutes in the jacuzzi.
Writer trains for 1st Ironman at age 61
Thursday, September 29, 2011
Wednesday, September 28, 2011
Strength Workout
One of the diffrences about training when you get older is that nothing lasts. If I took two weeks off it would be a lot harder for me to get back in shape than a younger person. But I never take two weeks off. I like working out - the part I don't really like is the getting up at 5 am. But now at least, it seems like sleeping in when I have a 7 am workout. Can sleep until 6:35.
Today I had spin class. New instructor on Wednesdays is Flo. (Heather's took over Friday mornings.) Flo has good workouts. Different from Heathers so I get some good variety. Today we did an interval of tempo low resistance and then for the second half very heavy resistance and slowly tapering down to lighter resistance. She called it a reverse pyramid. Good workout. My back is sore and stiff, but considerably less stiff than Monday.
After spinning I had my first workout with Nibra (my personal trainer) since early July. I told him about the back issue and also mentioned that I'd been having some tugginess in my right side hamstring. He put in some excercises to deal with those issues. He's good at creating effective workouts.
Today's workout was:
Superman lift (lay facedown on mat and raise hands and feet off the ground) x 15
Plank for about 30 seconds
Pushups x 15
Repeat 3 times;
Exercise ball - lay on back, soles on ball - lift butt off ground using hamstring muscles mostly;
arch back - hands and knees on ground - tighten core 15 times
repeated 3 times
Dip machine - with about 80 pounds of support weight (the weight makes it easier);
Pullups x 10
Dips x 10
lift 25 pound barbells with knees flexed lift weights about 18 inches off the ground..stretches works hamstring;
repeat sequence 3 times;
2 sets of deltoid pulldowns while I waited for Nibra;
exercise ball - forearms on ball - roll out and back. Hard to do; only did one set;
It was a good workout and my back felt good afterward. Much less tight. Muscles will be sore tomorrow. I don't think I will do the ERC tonight. Too wet and cold and hamstring is sore.
Today I had spin class. New instructor on Wednesdays is Flo. (Heather's took over Friday mornings.) Flo has good workouts. Different from Heathers so I get some good variety. Today we did an interval of tempo low resistance and then for the second half very heavy resistance and slowly tapering down to lighter resistance. She called it a reverse pyramid. Good workout. My back is sore and stiff, but considerably less stiff than Monday.
After spinning I had my first workout with Nibra (my personal trainer) since early July. I told him about the back issue and also mentioned that I'd been having some tugginess in my right side hamstring. He put in some excercises to deal with those issues. He's good at creating effective workouts.
Today's workout was:
Superman lift (lay facedown on mat and raise hands and feet off the ground) x 15
Plank for about 30 seconds
Pushups x 15
Repeat 3 times;
Exercise ball - lay on back, soles on ball - lift butt off ground using hamstring muscles mostly;
arch back - hands and knees on ground - tighten core 15 times
repeated 3 times
Dip machine - with about 80 pounds of support weight (the weight makes it easier);
Pullups x 10
Dips x 10
lift 25 pound barbells with knees flexed lift weights about 18 inches off the ground..stretches works hamstring;
repeat sequence 3 times;
2 sets of deltoid pulldowns while I waited for Nibra;
exercise ball - forearms on ball - roll out and back. Hard to do; only did one set;
It was a good workout and my back felt good afterward. Much less tight. Muscles will be sore tomorrow. I don't think I will do the ERC tonight. Too wet and cold and hamstring is sore.
Tuesday, September 27, 2011
Masters Swim
Overcame the impulse to sleep in and made it to Masters. My back is still sore, but better than yesterday.
Joe had a perfect workout planned for my sore back - all pulling with swim buoy. We did 6 x150; 6 x100 and 6 x 50 for a total of 1800 yards. Plus a couple of hundred yards of warmup. Total swim workout of 2,000 yards.
Soaked in whirlpool for about 10 minutes. My back felt fine while swimming. Should be okay for Nibra workout tomorrow.
Joe had a perfect workout planned for my sore back - all pulling with swim buoy. We did 6 x150; 6 x100 and 6 x 50 for a total of 1800 yards. Plus a couple of hundred yards of warmup. Total swim workout of 2,000 yards.
Soaked in whirlpool for about 10 minutes. My back felt fine while swimming. Should be okay for Nibra workout tomorrow.
Monday, September 26, 2011
Tweaked Back
About once a year I manage to tweak my back. It's usually in the morning when I do something rash like bending over before I've warmed up. Today I had it all planned. Stephen wanted a ride to the airport so I told him I would take him at 6 am so that would give me time to get back and go to spinning class at 7 am.
I got up at 5:30 and was groping in the dark for my bike shorts which I had laid out on the floor the night before and the back twinged. It's like a quick electrical jolt at the base of my spine. I think it is a nerve gets pinched and then all of the surrounding nerves fire and my back muscles tighten up in defense. So it hurts to stand up straight.
This was about a 6 on a scale of 1 to 10 (the worst). I got Stephen to the airport and then drove to the Y. After an hour in the car, it was really hard to stand up straight and walk into the Y. But I made it to spinning by 7:15, and got in 35 minutes of spinning. Not very strenuous. After class I did some back stretches. Mostly I try to lie on my stomach and arch my back. At first I have zero arch. After about ten minutes of trying I can arch a few degrees. About a tenth of my normal range of motion.
took a showere which helped and now I am semi-comfortable at my desk. I neeed to get up and walk around every hour so I don't get too stiff. It will take me a week to be back to normal.
Schedule for the week:
Tuesday: Masters Swim and some whirlpool
Wednesday: spin and Nibra
Thursday: master swim whirlpool
Friday: spin and weights
Saturday: long run? (if back doesn't hurt) and spin
Sunday: long run
I got up at 5:30 and was groping in the dark for my bike shorts which I had laid out on the floor the night before and the back twinged. It's like a quick electrical jolt at the base of my spine. I think it is a nerve gets pinched and then all of the surrounding nerves fire and my back muscles tighten up in defense. So it hurts to stand up straight.
This was about a 6 on a scale of 1 to 10 (the worst). I got Stephen to the airport and then drove to the Y. After an hour in the car, it was really hard to stand up straight and walk into the Y. But I made it to spinning by 7:15, and got in 35 minutes of spinning. Not very strenuous. After class I did some back stretches. Mostly I try to lie on my stomach and arch my back. At first I have zero arch. After about ten minutes of trying I can arch a few degrees. About a tenth of my normal range of motion.
took a showere which helped and now I am semi-comfortable at my desk. I neeed to get up and walk around every hour so I don't get too stiff. It will take me a week to be back to normal.
Schedule for the week:
Tuesday: Masters Swim and some whirlpool
Wednesday: spin and Nibra
Thursday: master swim whirlpool
Friday: spin and weights
Saturday: long run? (if back doesn't hurt) and spin
Sunday: long run
Sunday, September 25, 2011
Workout Log
I have been trying to figure out how to import an Excel table into my blog so I can show my workout stats as I start to compile them. So far this is the best I've been able to come up with. When I try to import an excel table to the blog from Word nothing shows up.
This is a picture of the table. Imported as a jpeg file.
This is a picture of the table. Imported as a jpeg file.
The Weekend
The weekend should be when I do my longer workouts, but I've sort of settled into the off season mode and I'm not waking up early enough. I had planned to go to Masters Swim with Joe on Saturday morning at 6 am. I wanted to an hour in the pool, then run for an hour and then catch the last of Heather's super spin class.
But I didn't wake up until 7:30 so I just went to Heather's class. Did 80 minutes of spin.
Stephen came home Friday night for his cousin Brian's wedding reception Saturday and Nicole returned from London on Saturday afternoon. So we had a couple of drives to the airport. The four of us went to the reception at Maggiano's (no Christie - she's in London). The kids looked very much grown up now - conversing nicely with young and old.
This morning it was cool and threatening rain. I got up at 7:30 and decided to do my regular run (6 mile course) instead of the longer run I had contemplated. I thought Suzanne might want to go to church with Stephen but they both slept in. Took me 54:10 to do the course. That's slower than last time - I took it easy but thought I was running faster than that. Legs felt good, a little soreness on the foot in the last mile. Some tightness in the right side hamstring and a little tweakiness in the achilles but nothing distracting. Felt pretty strong.
My weight after the run was 188.8 which is better than those 190 numbers. I remember when I was a serious younger runner, my weight dipped as low as 168, but was routinely around 173 to 175. But I'm stronger upper body now.
I have had a good offseason week. I've worked out every day since I returned from Norman Mailer - that's twelve days in a row. But they've been light workouts. I am going to try to build a little more intensity in next week.
STATS
Days Until CDA: 272
Weight: 188.8
Swim Yards / cum: 0 / 3,200
Swim Time/ Cum: 0 minutes / 90
Run Miles / Cum Run Miles: 6 / 24.7
Run time/ Cum Run time: 54 minutes / 226 minutes
Spin time / Cum time: 80 / 210 minutes
Total workout time / cum: 145 / 472
But I didn't wake up until 7:30 so I just went to Heather's class. Did 80 minutes of spin.
Stephen came home Friday night for his cousin Brian's wedding reception Saturday and Nicole returned from London on Saturday afternoon. So we had a couple of drives to the airport. The four of us went to the reception at Maggiano's (no Christie - she's in London). The kids looked very much grown up now - conversing nicely with young and old.
This morning it was cool and threatening rain. I got up at 7:30 and decided to do my regular run (6 mile course) instead of the longer run I had contemplated. I thought Suzanne might want to go to church with Stephen but they both slept in. Took me 54:10 to do the course. That's slower than last time - I took it easy but thought I was running faster than that. Legs felt good, a little soreness on the foot in the last mile. Some tightness in the right side hamstring and a little tweakiness in the achilles but nothing distracting. Felt pretty strong.
My weight after the run was 188.8 which is better than those 190 numbers. I remember when I was a serious younger runner, my weight dipped as low as 168, but was routinely around 173 to 175. But I'm stronger upper body now.
I have had a good offseason week. I've worked out every day since I returned from Norman Mailer - that's twelve days in a row. But they've been light workouts. I am going to try to build a little more intensity in next week.
STATS
Days Until CDA: 272
Weight: 188.8
Swim Yards / cum: 0 / 3,200
Swim Time/ Cum: 0 minutes / 90
Run Miles / Cum Run Miles: 6 / 24.7
Run time/ Cum Run time: 54 minutes / 226 minutes
Spin time / Cum time: 80 / 210 minutes
Total workout time / cum: 145 / 472
Friday, September 23, 2011
Physical
Yesterday I did an easy run in the late afternoon. 4.2 miles in 40 minutes.
Today I did light spin class with Heather for 45 minutes. Then I had my annual physical, which I last had in 2009 according to Doctor Ali.
I weighed 190 pounds and remained slightly over 6 foot, but not a half inch extra any more. More like a 1/4 inch. I don't want to follow below 72 inches.
My pulse was 44 and that always gives the nurse and Doctor some pause. When I went in two years ago, she had me go on to a cardiologist. He did an EKG and told me to come back when I had a problem. I just have a low resting pulse.
Blood pressure was 130 / 80. Last time they took it it was 130 /90 - I guess 80 is better than 90.
The blood work for cholesterol will be sent to me later. I also need to get another colonoscopy. Maybe in November I will do that. I hate the one day of fasting.
STATS
Days Until CDA: 274
Weight: 191.0
Swim Yards / cum: 1000 / 3,200
Swim Time/ Cum: 30 minutes / 90
Run Miles / Cum Run Miles: 4.02 / 18.7
Run time/ Cum Run time: 40 minutes / 172 minutes
Spin time 45 min/ Cum time: 45 / 130 minutes
Total workout time / cum: 145 / 472
Today I did light spin class with Heather for 45 minutes. Then I had my annual physical, which I last had in 2009 according to Doctor Ali.
I weighed 190 pounds and remained slightly over 6 foot, but not a half inch extra any more. More like a 1/4 inch. I don't want to follow below 72 inches.
My pulse was 44 and that always gives the nurse and Doctor some pause. When I went in two years ago, she had me go on to a cardiologist. He did an EKG and told me to come back when I had a problem. I just have a low resting pulse.
Blood pressure was 130 / 80. Last time they took it it was 130 /90 - I guess 80 is better than 90.
The blood work for cholesterol will be sent to me later. I also need to get another colonoscopy. Maybe in November I will do that. I hate the one day of fasting.
STATS
Days Until CDA: 274
Weight: 191.0
Swim Yards / cum: 1000 / 3,200
Swim Time/ Cum: 30 minutes / 90
Run Miles / Cum Run Miles: 4.02 / 18.7
Run time/ Cum Run time: 40 minutes / 172 minutes
Spin time 45 min/ Cum time: 45 / 130 minutes
Total workout time / cum: 145 / 472
Wednesday, September 21, 2011
Swim Lesson
I had a swim lesson this morning with Heather. She hadn't seen me swim since early in the year and she noticed improvement. I still need to do a better job of keeping my head down when I breathe, and not pulling acrossed my body on my return. Not catching a lot of water yet either.
Here is a link to her video:
Swim Lesson
In the evening I went to Evanston Running Club workout. It was timed mile workout. We warmend up and then they timed us in the mile. I ran with group 3. I finished in third or fourth in the group. Had plenty of cardio capacity, but I was a little skittish about my right leg side hamstring. It felt a little tuggy when I tried to accelerate. I ran sort of a controlled mile, but pushed it somewhat at the end. Caught the guy I think was in 2nd or 3rd place, but then two other people passed me just before the finish. I could have caught them or stayed up, but didn't want to take any chances. Time: 6:58 approx. I used to run 6 min miles so I've lost some speed for sure.
STATS
Days Until CDA: 276
Weight: 191.6
Swim Yards / cum: 1000 / 3,200
Swim Time/ Cum: 30 minutes / 90
Run Miles / Cum Run Miles: 3.0 / 14.5
Run time/ Cum Run time: 30 minutes / 132 minutes
Spin time 45 min/ Cum time: 0 / 85 minutes
Total workout time / cum: 60 / 327
Here is a link to her video:
Swim Lesson
In the evening I went to Evanston Running Club workout. It was timed mile workout. We warmend up and then they timed us in the mile. I ran with group 3. I finished in third or fourth in the group. Had plenty of cardio capacity, but I was a little skittish about my right leg side hamstring. It felt a little tuggy when I tried to accelerate. I ran sort of a controlled mile, but pushed it somewhat at the end. Caught the guy I think was in 2nd or 3rd place, but then two other people passed me just before the finish. I could have caught them or stayed up, but didn't want to take any chances. Time: 6:58 approx. I used to run 6 min miles so I've lost some speed for sure.
STATS
Days Until CDA: 276
Weight: 191.6
Swim Yards / cum: 1000 / 3,200
Swim Time/ Cum: 30 minutes / 90
Run Miles / Cum Run Miles: 3.0 / 14.5
Run time/ Cum Run time: 30 minutes / 132 minutes
Spin time 45 min/ Cum time: 0 / 85 minutes
Total workout time / cum: 60 / 327
Tuesday, September 20, 2011
Masters Swim
I got back in the pool today. I never look forward to swim workouts in the pool. We start at 6 am, so I have to get up at 5:30 and it's still dark out. At least right now I don't have to scrape ice of the windshield or shovel the car out, but it's still not a workout I look forward to.
But I know once I get to the Y and get in the pool, I don't mind the workout. It's just thinking about it. Like going to church. I like the guys I swim with: Judge Dave (Divorce court), Kiwanis Davis, Scott (lawyer) and today also we had Jeanette. Soon Ironwoman Jenna and Pam will be back. Maybe Fernando too.
Today it was just Jeanette and me in the slow lane and the two Daves in the fast lane. Joe Agdern put the workout on the whiteboard for us. Joe does Thursday Masters but Craig is out of the country for Aurora's Channel swim. She goes tomorrow. I hope.
Workout:
Warmup: 200 freestyle; 50 kick; 150 pull;
Main Set: 2 x 200 pull; 100 free easy; 2 x 200 free; 100 easy; 3 x 150 free; 100 easy; 6 x 50 @1:00
total yards: 2200
STATS
Days Until CDA: 277
Weight: 191.0
Swim Yards / cum: 2,200 / 2,200
Swim Time: 60 minutes
Run Miles / Cum Run Miles: 6.0 / 11.5
Run time/ Cum Run time: 53 minutes / 102 minutes
Spin time 45 min/ Cum time: 0 / 85 minutes
Total workout time / cum: 60 / 267
But I know once I get to the Y and get in the pool, I don't mind the workout. It's just thinking about it. Like going to church. I like the guys I swim with: Judge Dave (Divorce court), Kiwanis Davis, Scott (lawyer) and today also we had Jeanette. Soon Ironwoman Jenna and Pam will be back. Maybe Fernando too.
Today it was just Jeanette and me in the slow lane and the two Daves in the fast lane. Joe Agdern put the workout on the whiteboard for us. Joe does Thursday Masters but Craig is out of the country for Aurora's Channel swim. She goes tomorrow. I hope.
Workout:
Warmup: 200 freestyle; 50 kick; 150 pull;
Main Set: 2 x 200 pull; 100 free easy; 2 x 200 free; 100 easy; 3 x 150 free; 100 easy; 6 x 50 @1:00
total yards: 2200
STATS
Days Until CDA: 277
Weight: 191.0
Swim Yards / cum: 2,200 / 2,200
Swim Time: 60 minutes
Run Miles / Cum Run Miles: 6.0 / 11.5
Run time/ Cum Run time: 53 minutes / 102 minutes
Spin time 45 min/ Cum time: 0 / 85 minutes
Total workout time / cum: 60 / 267
Monday, September 19, 2011
Monday spin
My "normal" Monday routine is for an easy spin class and then a half hour personal training with Nibra. He varies the routine every week, but he focuses on core strength, but with a cardio component. Stuff like crabwalking across the gym floor on all fours - stopping every twenty feet to do ten pushups. But Nibra was out today so no workout.
Just did the Heather spin class. Easy workout.
STATS
Days Until CDA: 278
Weight: 191.1
Run Miles / Cum Run Miles: 6.0 / 11.5
Run time/ Cum Run time: 53 minutes / 102 minutes
Spin time 45 min/ Cum time: 0 / 85 minutes
Total workout time / cum: 45 / 207
Just did the Heather spin class. Easy workout.
STATS
Days Until CDA: 278
Weight: 191.1
Run Miles / Cum Run Miles: 6.0 / 11.5
Run time/ Cum Run time: 53 minutes / 102 minutes
Spin time 45 min/ Cum time: 0 / 85 minutes
Total workout time / cum: 45 / 207
Sunday, September 18, 2011
Rain Day
I had planned to do an early morning bike ride if the weather was nice, or just take the day off. My last off day was Wednesday when I flew back from the Norman Mailer workshop. I don't usually schedule a day off because I know that about every ten days something unforseen will come up. And now when I'm just doing easy workouts I don't need a lot of recovery time.
I often feel worse when I don't work out. Sometimes the soreness is greater or I just feel sluggish or bloated. Probably partly psychological.
Well, it was sort of threatening rain so I decided I'd just go to church and then watch the Bears game. Bears got pummeled and I was feeling antsy, so I went out for a run. It was raining pretty hard, but the temperature was 61 degrees and I dressed with good non-absorbing clothes (hat, under armour, running shorts and my short sleeve warmup from the American Cancer Society. Also had my iPod. It was a nice run. I felt strong and didn't run a hard pace, but I finished the six miles in less than 52 minutes if I don't count the 50 seconds that I was waiting for the light to change. That's about an 8:40 pace.
STATS
Days Until CDA: 279
Weight: 190.5
Run Miles / Cum Run Miles: 6.0 / 11.5
Run time/ Cum Run time: 53 minutes / 102 minutes
Spin time / Cum time: 0 / 40 minutes
Total workout time / cum: 53 / 162
I often feel worse when I don't work out. Sometimes the soreness is greater or I just feel sluggish or bloated. Probably partly psychological.
Well, it was sort of threatening rain so I decided I'd just go to church and then watch the Bears game. Bears got pummeled and I was feeling antsy, so I went out for a run. It was raining pretty hard, but the temperature was 61 degrees and I dressed with good non-absorbing clothes (hat, under armour, running shorts and my short sleeve warmup from the American Cancer Society. Also had my iPod. It was a nice run. I felt strong and didn't run a hard pace, but I finished the six miles in less than 52 minutes if I don't count the 50 seconds that I was waiting for the light to change. That's about an 8:40 pace.
STATS
Days Until CDA: 279
Weight: 190.5
Run Miles / Cum Run Miles: 6.0 / 11.5
Run time/ Cum Run time: 53 minutes / 102 minutes
Spin time / Cum time: 0 / 40 minutes
Total workout time / cum: 53 / 162
Saturday, September 17, 2011
The Training Begins - sort of
It's 280 days until theC'oeur D'Alene Ironman. Right now I'm thinking I should have picked a location that was easier to spell. CDA will have to do.
I haven't started training yet. This is the offseason. But unbelievably it's been almost a month since the USAT Nationals in Burlington. Haven't touched my road bike or tri bike since. The road bike has a flat, actually two flats, and the tri bike is gunked up with gatorade and I need to clean it and fix the bottle bracket, which cost me ten minutes in the Nationals when the bottle came loose.
So right now I'm just trying not to fall out of shape. And the woman with all the great writing ideas says I should start a diary of the Ironman prep so I can write a book about it. Just an hour a day she says. An hour! Damn, that won't leave much time for rewriting my novel for the 5th time, which is what I am also doing now. And I'm officially starting that today. Maybe I should make a diary on that too.
My plan for today was to do a lakefront run and then go to Heather's super spin class - super meaning it's a longer class - ninety minutes. But I slept until 7 am and didn't get to the Y where my run starts until 7:40.
I ran for 51 minutes - easy tempo run - I figure it was probably about 5.5 miles. Don't know because I left my Garmin GPS in Provincetown, but they found in my room and are sending it to me. So soon I will have data again. Right now it's okay because I'm not pushing anything and it's nice not have that monitor looking over my shoulder making me run faster. I felt good on the run. The hamstring which had been sore and tight at Cape Cod felt fine. Sore foot good too.
I keep trying to imagine running a marathon after a 2.5 mile swim and 112 mile on the bike. I've never run a marathon. Craig says it is not necessary. It's a different experinece when you run that segment after everything else. In my ambitous imagination I see myself capable of running an 11 hour 30 minute triathlon.
When I run go through the numbers: I did a half marathon swim in 35 minutes - so if I get faster on the swim I should be able to do it 70 minutes. But let's be realistic and call it 75 plus 5 for transition. So how long will th bike take. If I can average 18.66 mph I can finish the bike in 6 hours. Probably totally unrealistic. I will need to figure out how to fuel myself better but it's possible I could do that. So after another five minute transition I would starting the run at 7 hours 25 minutes. If I could run the marathon in 4 hours 5 minutes I would finish in 11 hours 30 minutes. that would be a pace of 9:21 per mile. Mostly when I do these calculations what I'm thinking is that four hours is goddamn long time to be running.
It will be interesting to look back at this entry after the race.
I haven't started training yet. This is the offseason. But unbelievably it's been almost a month since the USAT Nationals in Burlington. Haven't touched my road bike or tri bike since. The road bike has a flat, actually two flats, and the tri bike is gunked up with gatorade and I need to clean it and fix the bottle bracket, which cost me ten minutes in the Nationals when the bottle came loose.
So right now I'm just trying not to fall out of shape. And the woman with all the great writing ideas says I should start a diary of the Ironman prep so I can write a book about it. Just an hour a day she says. An hour! Damn, that won't leave much time for rewriting my novel for the 5th time, which is what I am also doing now. And I'm officially starting that today. Maybe I should make a diary on that too.
My plan for today was to do a lakefront run and then go to Heather's super spin class - super meaning it's a longer class - ninety minutes. But I slept until 7 am and didn't get to the Y where my run starts until 7:40.
I ran for 51 minutes - easy tempo run - I figure it was probably about 5.5 miles. Don't know because I left my Garmin GPS in Provincetown, but they found in my room and are sending it to me. So soon I will have data again. Right now it's okay because I'm not pushing anything and it's nice not have that monitor looking over my shoulder making me run faster. I felt good on the run. The hamstring which had been sore and tight at Cape Cod felt fine. Sore foot good too.
I keep trying to imagine running a marathon after a 2.5 mile swim and 112 mile on the bike. I've never run a marathon. Craig says it is not necessary. It's a different experinece when you run that segment after everything else. In my ambitous imagination I see myself capable of running an 11 hour 30 minute triathlon.
When I run go through the numbers: I did a half marathon swim in 35 minutes - so if I get faster on the swim I should be able to do it 70 minutes. But let's be realistic and call it 75 plus 5 for transition. So how long will th bike take. If I can average 18.66 mph I can finish the bike in 6 hours. Probably totally unrealistic. I will need to figure out how to fuel myself better but it's possible I could do that. So after another five minute transition I would starting the run at 7 hours 25 minutes. If I could run the marathon in 4 hours 5 minutes I would finish in 11 hours 30 minutes. that would be a pace of 9:21 per mile. Mostly when I do these calculations what I'm thinking is that four hours is goddamn long time to be running.
It will be interesting to look back at this entry after the race.
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