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.
During 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.
Ironman 70.3 | Galveston, Texas | April 2nd
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