Tuesday, May 26, 2009
Need to run more...
Swim(A)1:25:00
Swim(A)5801 yds
Bike(A)15:17:51
Bike(P)160.00 mi
Bike(A)317.96 mi
Run(A)0:53:00
Run(A)7.00 mi
Monday, May 18, 2009
5/11-5/17
Swim(A): 0:24:00
Swim(A): 2051 yds
Bike(A): 7:33:54
Bike(A): 156.53 mi
Run(A): 2:54:00
Run(A): 24.50 mi
Coble
Monday, May 11, 2009
Recharge
Swim(A)1:45:00
Swim(A)7700 yds
Bike(A)8:45:00
Bike(A)165.00 mi
Run(A)1:36:00
Run(A)13.00 mi
Monday: Rest
Tuesday: Swim at OC
Wednesday: Run 5 miles treadmill and ride to Valley Ride and to Fremont
Thursday: Too hard track workout
Friday: Swam at CS on my own
Saturday: Mother's day breakfast and Crit in Pleasanton
Sunday: BHRR skipped last lap (off the back)
Planning a bigger week this week. But I need my feet to heal from
Wildflower and the Thursday track workout.
Coble
Tuesday, May 5, 2009
Wildflower Lessons Learned
- Never underestimate a race
- Never overestimate your fitness
- Be more consistent in training
- Sailfish suits are freaking fast
- My HED front hub sucks!
- I want a new bike but can't afford one
- If Kona is all that matters, then don't get upset about a bad race
- Get upset about a bad race to motivate you for Kona
- Run more
- Swim more
- Bike smarter
Coble
What a poor showing!
04:37:40.640 at Finish Line
Swim 25:44.980 21:27 min/mi
T1 02:57.380
Bike 02:30:30.690 22.32 mi/hr
T2 01:29.400
Run 01:36:58.190 07:24 min/mi
5th in the 25-29, 21st Amateur, 57th including PROs, 56th male. Yep, I
was "chicked".
Swim:
My Sailfish G-Range was awesome (http://sailfish.com/). Great balance,
incredible flexibility. I was out of the water with the top 2 guys
(Matthew Davie and another guy). I was in the lead but swam all over
the course. Probably a good 100+ meters extra. In fact, the boat had
to come get me and say I was over to far. How could I have been over
too far? The shore is over too far.
T1:
That hill out of the water is long and helped shoot my HR even higher.
I transitioned just fine and was 2nd on the road.
Bike:
Coming out of the bike course you ride along the shore for a mile and
then bang a right up "Beach Hill" which is not as long as Lynch, but
hurts like it. Average ~9%. I had only a 23, which was maybe not
enough for a couple hills. Spinning up would have been better. Some
guy zoomed past me on this hill putting me in 3rd. Just after leaving
the park I passed the original leader putting me 2nd on the road. For
the next 1:30+ I sat 2nd and could not even see the leader. I passed
chicks left and right and before the "Nasty Grade" I started catching
guys (PROs). The problem was, I was working too hard. 300-325 watts
often. When I got to the base of the hill I saw the leader on the
road. I caught him near the top and as that happened we were passed.
Back to being 2nd on the road already. The new leader could not
descend as he was too light. We yo-yo'ed for a bit until another pitch
came and he was gone. Finally I made it to Lynch Hill and into T2 in
2nd.
T2:
Good enough. Out in 2nd.
Run:
Ouch! My glutes were very tight the last 10 miles of the bike. And
that was not a good omen for the run. I was able to churn over ok but
the hills were killing me. I was in 3rd after about a mile and I
resigned to let those 2 battle it out for the win. I was in survival
mode. And then the real hills hit. And boom. I WALKED THE HILLS. Maybe
the worst I have felt in a race. Embarassed, in pain, slow. But I was
still in 3rd. Was my AG just chasing me down? The answer? YEP. At mile
6 I was passed to go to 4th. But I wanted to keep a top 5 to I started
chugging along. The steep hills were over so I was able to get into a
rhythm. Finally, after the turnaround, with about 1.5 miles to go I
was able to see my competition. They were coming. All I needed to do
was get to the top of Lynch. It is hard to catch anyone going down
that thing because it is so steep. One more guy caught me and I was
5th. Where I finished, in a slower than I hoped, worse place than I
hoped, and in more pain.
Coble