Two Days Until Patriots Half: Race Plan!

-
I always write up race plans, even if the plan has been on my mind for weeks/days. I think it is important to write down goals (it gives a little more sense of commitment)! My knee started feeling better on Tuesday (my running buddy came back into town; maybe he is good luck)! I'm still taking it easy, though, and I just want to FINISH this triathlon...no need for last minute speed work! I was able to get in a bike, two swims, and a few runs this week. I feel ready!

Goal A: Finish!
Goal B: Finish under 6:30!

Friday To-Do List:
- Sleep in
- Pack, buy more nutrition (Gatorade, energy bar, gels)
- Travel
- Do a quick run through the transitions (10 minute swim, 10 minute bike, 10 minute run) and make sure I have everything I need.
- Race packet pick-up/information meeting
- Salmon for dinner!

Saturday: Race Day Plan!
0530 - wake up, eat some oatmeal with banana, drink some Gatorade/water
0600 - be at race site, set-up transition site
0708 - Ready, steady, go!!

Swim: 1.2 miles.
Goal: Swim under 00:53 (2:30/100yd pace).
I've been able to swim 1.2 miles under 50 minutes (closer to 40-45 minutes) in the pool, but with it being an open water swim with other people and a current, I'm expecting something slower (50-60 minutes). I get a little panicky in open water, and I'm terrible at sighting, so it might be just over 1 hour. The goal is to find a steady pace and enjoy the swim. Get loose.

T1: The transition is a little long, from what I read, about 400-600 meters. Take off goggles and swim cap on the run. Be careful where I step (don't want cuts!). Toss on a bike jersey with snacks in the pockets. Sip some Gatorade. Put on socks, bike shoes, helmet, sunglasses, and grab my bike.

Bike: 58 miles.
Goal: Bike under 03:30 (16.6 mph)
Yes, that's not a typo! Instead of the half Ironman bike distance of 56 miles, this triathlon is 58 miles. If I don't get a mechanical (which, then I'm screwed!), and if I don't crash, then I think I can maintain a 17mph pace easily (I can do 18-20 mph, but I want to save some for the run). I want to start off easy (first 10-15 miles at 16-17mph pace) and pick it up after that. Finish 16oz. Gatorade and 0.5-1 liters of water. Take a Gu halfway through.

T2: Re-rack my bike. Take off helmet and sunglasses. Take off bike shoes and socks. Put on new socks and running shoes. Remove jersey/put on running shirt and bib number (race belt). Sip some water. Get to running!

Run: 13.1 miles.
Goal: Run under 1:58 (9 minute miles).
Take the first 5k easy. Let the body adjust. Take in water/Gatorade (alternate each mile). Have something to eat at the 4mile, 8mile, and 10 mile marks (something light, oranges maybe). Keep moving!

1400 - Hopefully be done by now! Time to shower, eat some real food, go to Young Veteran's Brewery grand opening, and meet up with Kat!

Comments

Post a Comment

Popular posts from this blog

Race Recap: Four Courts Four Miler

-
Image
Yesterday I ran my third race of the year at Pacers' Four Courts Four Miler in Arlington, VA. Race Prep I've slowly been adding a few more speed workouts, mostly just shorter intervals (I did my first 2x1600m this week), and bumping my long run up to 12 miles each weekend. For the most part, I'm eating healthier and sleeping in until 6:00AM. The night before, I ran 2 miles, picked up my race packet, climbed one route at the gym (what can I say? I didn't feel very energetic), and went to Shooter McGee's in Alexandria for a not-so-healthy dinner. I had 3/4ths of a beer (Kona Longboard) and a lobster crab cake sandwich with fries on the side (one of the few non-red meat items on the menu...no red meat on Fridays during Lent). After falling asleep at the dinner table, my boy finally agreed to go home. I was in bed by 11:30PM. Pre-Race The weather was perfect for racing--low 50's, slightly cloudy! The race didn't begin until 9AM, so I was able to sleep ...
Read more

Sketch: The Police

-
Image
The Police. Click for larger image. I present to you: The Police! Last night while we were playing Agricola, we were listening to music. "Don't Stand So Close to Me" came on, and I recalled memories of crushes I had on teachers. I had a crush on my high school cross-country/track coach/math teacher, my high school chemistry professor, and my college law professor. Jeff. Ron. Adam. Hahaha. I never acted on any of these crushes, but I definitely got called out for a few crushes. Anyways, today I decided to draw The Police and listen to The Very Best of Sting & The Police  for some enjoyment that is not related to working out. I try to work on that--finding non-working out activities that make me happy. I did get in an easy run this morning, and I have a strong 13.2 mile planned for tomorrow, so no worries about my health or fitness deteriorating this week.
Read more

Shoulder Surgery Recovery: Wrapping Up Week 5

-
Image
Physio Update: Yesterday, I had my third physical therapy session . I’m happy with my progress so far—increasing my range of motion slowly with the pulley and table slides! Dr. Dan added some dowel exercises (I use an old shower curtain rod at home). The exercise looks like a bench press, but my non-op arm is doing all the lifting and the op-shoulder is along for the ride. At home, I like to do a set of 20 pulley pull-ups, 20 pulley punches, 10 floor dowel bench presses, 20 table slides, and 20 scapula squeezes followed by a set of 30 body weight squats and 10 lunges (front + back, each side). I try to do three full sets at breakfast, lunch, and dinner, with one set here and there throughout the day. Here is an image of my shoulder flexion progress from day one of physical therapy to now (14 days of progress): Exercise Update: I think the lunges, squats, and banded side steps help with blood flow and getting my heart rate up/allowing me better range of motion. I think I overdid the bik...
Read more