"Ain't No Rest For The Wicked"

"No I can't slow down; I can't hold back
 Though you know I wish I could
 No there ain't no rest for the wicked
  Until we close our eyes for good"

Cage the Elephant - Ain't No Rest For The Wicked

Today I competed in my 3rd sprint triathlon since Eagleman 70.3. As with the past two sprint triathlons, there was no taper for this week as I continued my high volume training in preparations for that end of the season 70.3 (or damn close to it) race. 

The Denville Sprint Triathlon was the race of choice for this weekend. The race consisted of a 1/3 mile swim, 9 mile bike, 3.1 mile run. The weather was warm and muggy and it rained for a good hour before the start of the race making the roads slick for the bike. I will admit, that since that accident 3 + years ago on the bike, conditions like this make me just a little timid about going balls out on the bike. 

Swim - 1/3 mile pond swim , 10:02

I was slightly surprised by my time as I felt really good the entire swim. I was actually the 4th person from my wave to hit the beach but I was hoping for a faster time. During the swim, in my head, it felt much faster than the pace that resulted in my time. Speaking with some people, who had did last year's race also said it seemed longer than last year. Regardless, it the same course for all and I need to continue to work hard on the pool, but I am feeling much faster than last year in the water.

T1 - 1:10 (about 50 yd run to transition area)

Headed Out On The Bike

Bike - 9 miles (2 loop course); 23:59 on Garmin/22.5 mph (24:46 in results counting 50yd run to road and 50yds back to transition after bike)

I was pretty quick to get into a good rhythm on the bike. I geared up and started hammering and was mentally pumped to take a few chances (within limits) on the bike. I scaled back on that plan when I got to the first left turn and a cyclist was picking himself up off the ground after sliding out. The roads were still pretty wet and I even felt my wheel slide a little on a bump. The hard part was that every time you seemed to get going, you had to slow for a turn. I passed a bunch of people and was moving up the ranks. 

T2 - :37 

Run - 3.1 mile; 20:25

The first mile of the run was completely up hill and I mean uphill. Even though I was passing people who started in waves before me and feeling strong, I kept saying to myself...WTF? Does this hill ever end? We literally hit the 1st mile mark at the top of the hill. The 2nd mile was downhill and I was continuing to clip off runners and doing so at a pace that nobody even attempted to chase. The third mile was rolling and I still caught 4-5 runners who had started the race 3-6 minutes to my wave. I just did not have enough time to catch one last runner who finished about 20-25 yds in front of me. I had been closing a gap of 200 yds or so over the last mile but just could not finish him off. 

Total - 57:02 - 4th overall/1st age group (my time would have won the race last year)

Overall I am very pleased with today's performance. I can honestly say, my legs felt a little heavy from the high volume of training over the past 7 weeks and not tapering for these sprint triathlons. Leading up to today, I biked 33 miles and swam 1 mile on Friday and followed that up with an 8 mile run yesterday. I still plan to train at this high volume while competing in 2-3 more sprint triathlons in August. 

Training over the last 7 weeks (including 3 races)

Bike - 29 rides/ 1076 miles/ 52.78 hours/ 20.4 miles/ 35,886ft of climbing

Run - 24 runs/ 164 miles/ 20.37 hours/ 7:27 per mile

Swim - 20 swims/ 17 miles/ 8.71 hours

Total - 73 workouts/ 1257 miles/ 81.86 hours

Per week - 10.42 workouts/ 179.6 miles/ 11.69 hours

Tomorrow back to the high volume training while I figure out the next race. Either this weekend or the following.....decisions?!?!?!??

As always, thanks to Wattie Ink for the coolest racing kit and teammates that keep me motivated with their performances! Also, thanks to a great list of sponsors of the team - Power Bar, Speedfil, ISM Saddles, Herbalife, Blue Seventy, Rudy Project, ! Your support goes a long way in helping me achieve my results!

Rock the W!

The Finish

Time To Get Busy Racing!

"Bartender please
  Fill my glass for me"

Bartender - DMB

Time to get racing again! 

Prior to a season ending 70.3 distance race (yet to be determined), my plan is to compete in 3 more sprint triathlons during this high volume of training block. Below is a list of 5 races that are possibilities over the next five weeks The one definite race as of now is the Keystone Sprint Triathlon on August 24th. This is a race that I finished 2nd in last year.

Possible Sprint Triathlons Through August (Keystone a definite/Choose 2 more)

July 27 - Denville Sprint Triathlon - .33 mile/ 9 mile/ 3.1 mile

August 2 - Brigantine Sprint Triathlon - .25 mile/ 11 mile/ 4 mile

August 10 - Tuckahoe Sprint Triathlon - .25 mile/ 10 mile/ 3.1 mile

August 16 - Lewisburg SprintTriathlon - 300yd / 15 mile/ 3.25 mile

August 24 - Keystone Sprint Triathlon - .5 mile/ 18.2 mile/ 3.1 mile

Today I wrapped up week 6 of this high volume block. Before moving forward, I must state that this high volume is by my standards so no laughing from you mileage freaks! Week 6 included six days of training in the Poconos during the Owens Family Vacation or as I call it Pocono Tri-Camp 2014. We did have a pool but it was not a pool one could actually do any work but it was not bad for soaking the legs after riding or running . In the 6 days, I biked 4 days and ran 2 days. The biking is always fun there and finding some climbs is not an issue.

Summary of workout in Poconos:

4 rides/ 161 miles/ 8.83 hours/ 183 mph/ 11289ft of climbing

2 runs/ 16.5 miles/ 2.08 hours/ 7:33 per mile 

(1 run included 4.86 miles @ 6:46 per mile)

Summary Of Past 6 Weeks

Bike - 25 rides/ 951 miles/ 47.04 hours/ 20.2 mph/ 33,934ft of climbing

Run - 20 runs/ 135.5 miles/ 16.84 hours/ 7:27 per mile

Swim - 16 swims/ 14.0 miles/ 7.09 hours

Total - 61 workouts/ 1100.5 miles/ 70.97 hours

Per Week - 10.17 workouts/ 183.42 miles/ 11.83 hours

Looking at the calendar, I have 6 more weeks of this block before tapering/peaking for that end of the year race. I can say without a doubt that the end of the season race will not be an Ironman distance race! One race that really looks good to me is Rev3 Pocono on September 14th!  Suggestions for a great end of season race are always welcome!

Thanks to Wattie Ink for the coolest racing kit and teammates that keep me motivated with their performances! Also, thanks to a great list of sponsors of the team - Power Bar, Speedfil, ISM Seats, Herbalife! Your support goes a long way in helping me achieve my results!

Rock the W!

Another Chance To Rock the W!

Counting today's race, the past four weeks have been a high volume/intensity block of training (by my standards). All of this training is geared towards finishing up the 2014 season with a couple of longer races (70.3 distance). Despite favoring the longer races, sprint triathlons are a great way to get out of one's comfort zone and hammer! I am hoping that 2-3 more sprint triathlons, over the next 5-6 weeks, with the high volume of training will pay off with strong results in the longer races at the end of the season.

Past Four Weeks Training

Bike - 16 rides/ 597 miles/ 28.62 hours/ 20.85 mph

Run - 14 runs/ 90 miles/ 11.18 hours/ 7:27 per mile

Swim - 13 swims/ 11 miles/ 5.55 hours

Total - 43 workouts/ 698 miles/ 45.35 hours

Per Week - 10.75 workouts/1745 miles/ 11.34 hours

So, going into today's race, I was not sure how my body would feel given the numbers above and not tapering before this race, 30 mile bike ride yeaterday. Overall, I am very pleased with my result from today given that I was able to go faster than last year given the past 4 weeks training. I know tapered I could have gone several minutes faster but I am keeping things in perspective and things are looking good for the final longer races of the season! 

Happy Valley Sprint Triathlon Report

Swim - 750 Meters/Pool Swim - 12:26

The day gets started with 4 people per lane (2 on each end) in Penn State's outdoor pool It is a long course (50 meter) set-up which is interesting after training in a 25 yard pool. After you, exit the pool you have about a 50 meter run before you cross a timing mat going in T1. My swim has been making some breakthroughs in training the past few weeks and it is finally showing in my results.

T1 - 1:20 (includes run from pool to start of bike)

Bike - 12.2 miles - 33:23/21.9 mph

The bike course is not what I would call flat but at the same time I would not say it was hilly. There were 3 steady climbs throughout the course.  I did not feel the strongest on the bike but it was still a solid bike. I think my legs felt a little of the effects of the previous 4 weeks of high volume training. Probably left a minute or two out on the course but worked on keeping legs fresh for the run. I kept a steady high RPM in the small chain ring today.

T2 - :37 (getting faster)

Run - 20:01 - 5K/6:27

Off the bike, it did not take long for my legs to get in a strong steady rhythm. The strategy of not hammering the bike and spinning more on the bike definitely helped my run today. Like the bike course, the run course is a rolling out and back course. I ran this completely on feel but wish they had mile markers to take some splits to analyze after the race. It, by far, was the best I felt off the bike in my three races this year.

Total - 1:07:48 - 1st Age Group (40-49)/ 13th Overall (48 seconds faster than last year)

I am not sure what race will be next but I do know that tomorrow I am right back to this high volume block of training. In 6 days it will be time for the Owens family annual trip to the Poconos or as I call it, Pocono Tri Camp! That week will be highlighted by lots of climbing on the run and bike. Over the next 5-6 weeks, I have several races in mind before taking on a longer race in September. Here are potential races:

July 20th - Anthrocite Olympic Distance Triathlon 1.5k swim/ 40k bike/ 10k run

August 2nd - Brigantine Island Triathlon - 1/4 mile swim/ 11 mile bike/ 4 mile run

August 10th - Steelman Sprint Triathlon - 860 yd swim/ 14.4 mile bike/ 5K run

August 16th - Lewisburg Sprint Triathlon - 300yd swim/ 15 mile bike/ 3.25 mile run

August 24th - Keystone Sprint Triathlon - 1/2 mile swim/ 18.2 mile bike/ 5k run

Thanks again to Wattie Ink for the coolest racing kit and a great list of sponsors of the team! Power Bar, Speedfil, ISM Seats, Herbalife! Your support goes a long way in helping me achieve my results! 

Rock the W!

Photo Credit - Katie Meier (thanks for driving 75 minutes to be there)