Mean Green Duathlon

I did this one to myself – on purpose.  Why?  To make me train the run.   This is my first race of the 2017 Triathlon season.   There was a choice for this race to run the triathlon or duathlon.   So, I chose the duathlon option so that I would be “forced” into a second 5k run rather than a 400 yard swim.

Short races hurt.   In my opinion the short races are tougher in many ways than the longer distances.

Screen Shot 2017-03-19 at 10.23.38 PMDuring our clubs February wintercamp, testing showed what I should be capable of at different distances.   These are scary numbers.   I did run the mile in 7:43 and it was the hardest that I can remember physically doing in recent memory.

The Mean Green Duathlon was planned as a training race – meaning that my preparation for the Galveston 70.3 race would continue with little variation to my normal training plan.  On the morning of the race I was still muscle sore due to the week work, but I wasn’t surprised.  You have to race the race.  Race the day.

The plan:  Race the first run leg (5k) at 9:00, ride the bike at maximum capacity (12 miles), as then see what was left on the second running leg (5k).   To be honest, I had no plan.  A short coach discussion solved this problem.

The temperature, wind, humidity, and other conditions were great for a Spring race in the mid 60s.

First Run Leg: I never like the start of a run, any run.  The first mile or three hurt and it take time to find a rhythm.  For this gun start race, the field started fast and I traveled with them for the first 400 yards, and then settled into a pace that was about 30 seconds too fast.   I moderated the pace back down to 8:50 and felt comfortable…except for the heavy breathing that seemed to come from another monster of a person.  This is two lap course and I continued to hold the pace.   The first leg of the race (actually 2.85 miles) at end witha 8:52 average pace – and exceeded my goal pace.   I trusted the number and pushed sometime you don’t quite know your capabilities – trust the coach.

Bike Leg:  I came into transition worn out.   I knew that I would be tired, but I was really tired.  I took about 30 seconds to calm my breathing and thanks to Paul Beaty I put my helmet before leaving transition – by the time I mounted my bike I was ready for a new race.   12 miles (actually 12.6) miles with 20.2 mph average.   I thought I did better!   I felt as if I was flying down the course, but I’m guessing that my legs had enough by the end of the week.    No worries – it’s a training race.

Second Run Leg: Rubber legs aren’t a good start, but I knew the feeling from brick training.  Shut up legs!   I started the run with positive attitude, but with some trepidation as I looked at another 5k run.  I was right.  Within a half mile my legs wanted to stop.   What kept me from walking?   The athletes that were walking – I just didn’t want to be that guy.  I ignored my data and just kept moving forward.  A 9:55 pace tells the tale, but I’ll take it.  I survived!  I enjoyed the course, a great set of volunteers and the alway present cheering section.

Could my second leg have been faster?  Maybe.   I settled at about 1.5 miles into the second leg.  However, I ended the race tired and satisfied.

Next stop?

Ironman 70.3 | Galveston, Texas | April 2nd


Postscript Notes:

Nutrition:   Nutrition was good for this race.   Quick breakfast 3 hours before, a banana one hour before, and a banana 1/2 hour before start time.  Since this was a training race/day I kept things simple.    On course used Tailwind (200 calories in water bottle), consumed 1/2 bottle in transition, and on bike (200 calories) consumed 1/2 bottle.    Course water/gatorade mix during run (3:1).   All good for nutrition – but





About Jeff Allen

My mission is to balance the goals of my personal and professional life while continually gaining new knowledge and seeking wisdom. This effort to balance my goals should not dilute the quality of my goals, but should enhance the quality of life for my family, co-workers, friends, and students.
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