Muskoka Long Course Triathlon
Going to keep this short.
i) I drove up to Muskoka this morning. Got a speeding ticket. The cop was nice. He knew I was racing and let me go lightly :)
ii) First time I did open water swim....need to get back to swimming open water. 80% I swim breastroke and 20 % freestyle. Swim in 43 min (2:13/100 m).
iii) I went to Muskoka to train. It just so happen they had a race that day. When a 60 yr old granny passed you on the run and you let her go b/c you had to keep your HR down...yes humility indeed.
iv) This race was a good practice for Lake Placid. There were a lot of people passing me on that day. Let them. Ironman is a long race. My goal on the bike and the run is to keep eating and keep drinking.
v) Hydration I was off. I peed only once in a 4 hr 26 min race. I knew it when I was running. I felt fine though. I tried to compensate by drinking more water. If this happens in Ironman...I am screwed.
vi) The bike course was good. They changed the course and made it hillier and steeper. Everyone complained but I LOVE IT. There is nothing like spinning up in your granny gear in Zone 2 while everyone around ripping their legs and coughing up a lung.
vii) I have to be more conscious of my heart rate. Today, my heart rate hit 160 without me realizing it. I have to keep my heart rate below 150. The lower the better. On the bike, I once spiked to 168. That happened on Ironman...I will be in big trouble.
viii) The run was great. Heart rate wise, I ran between 152-158. I was so relax the whole time. I still need to get that HR lower.
viiii) My knee is much better....there is light soreness.
x) My heart rate monitor died yesterday. My friend bought a Polar RS200 and wanted to sell it. So I bought it from her. It worked great. I love polar. Way more accurate and reliable than my old HRM (I was using an Ironman Timex).
So that's about it. A good day to train and a good race day. Darren kicked butt and finished the course in 3:07. He was seventh in his age group. I didn't see him afterwards. I hoped he is able to qualify for Ironman Lake Placid.
As for me, I did a 4 hr 26 min and placed 36/38 in my age group :D. Dang, this didn't help my confidence one bit. My main prize is Ironman. My run (15 km) was 1 hr 28 min. That's about a 6 min/km. I am quite happy with this. I did the first half in 10:1s. Then I just jog the whole thing. If I can do this in Ironman, I will be happy. Realistically though, I will be fatigued and tired. So I am guessing I will be 20-30 seconds per km slower (6:30 min/km).
This coming week is the last week I am training before tapering..So if u don't hear from me, you know where I am :) Before I go, I just want to say, thanks for all the encouragement....