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





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