Here is the link to the article about us in the Californian.
There were two nice pictures of me in the paper.
Thursday, November 8, 2012
Wednesday, November 7, 2012
Ironman Florida Run by skaas at Garmin Connect - Details
Ironman Florida Run by skaas at Garmin Connect - Details
Well, my legs felt great. I feel like I did a good job of measuring the ride effort so that I could run. Then, I couldn't take a real breath. I don't know what it was, maybe too much caffiene, an allergy, or my body was telling me to stop. I ran the first 3 miles and just pushed throught the breathing problems. I was running under and 11 minute mile. I walked through the aid stations. But I had this thought that I probably should finish the race and not die, I would I if I couldn't breathe. It was so frustrating, my HR was good, legs felt good, I was good to go, just couldn't take a full breath. I like the run course, I was able to break down each section and focus on each 6.5 mile block. After the first time I saw Adam and Ryan, I knew there was no way to catch up to them, and Nathan was moving well too. After the last turn back, with 6 miles to go, I new I had a lot of ground to make up on Nathan and I didn't see him at the turn around. I finally caught up to him with about a mile and a half to go. We decided to walk in together. I didn't walk at all from mile 18 to mile 24.5. In total I walked about 4.7 miles of the Marathon, more than I had hoped, but this was all new to me.
Well, my legs felt great. I feel like I did a good job of measuring the ride effort so that I could run. Then, I couldn't take a real breath. I don't know what it was, maybe too much caffiene, an allergy, or my body was telling me to stop. I ran the first 3 miles and just pushed throught the breathing problems. I was running under and 11 minute mile. I walked through the aid stations. But I had this thought that I probably should finish the race and not die, I would I if I couldn't breathe. It was so frustrating, my HR was good, legs felt good, I was good to go, just couldn't take a full breath. I like the run course, I was able to break down each section and focus on each 6.5 mile block. After the first time I saw Adam and Ryan, I knew there was no way to catch up to them, and Nathan was moving well too. After the last turn back, with 6 miles to go, I new I had a lot of ground to make up on Nathan and I didn't see him at the turn around. I finally caught up to him with about a mile and a half to go. We decided to walk in together. I didn't walk at all from mile 18 to mile 24.5. In total I walked about 4.7 miles of the Marathon, more than I had hoped, but this was all new to me.
T2 Florida Ironman by skaas at Garmin Connect - Details
T2 Florida Ironman by skaas at Garmin Connect - Details
I had a nice volunteer this time. All I had to do was change my shoes and leave. I took a minute to regroup, then I changed my socks and shoes, grabbed my hat and ran out the door to get more sunscreen. I was happy with my time in T2.
I had a nice volunteer this time. All I had to do was change my shoes and leave. I took a minute to regroup, then I changed my socks and shoes, grabbed my hat and ran out the door to get more sunscreen. I was happy with my time in T2.
Ironman Florida Bike by skaas at Garmin Connect - Details
Ironman Florida Bike by skaas at Garmin Connect - Details
I felt great, but I was soooo far back after the swim. I was riding with slow people. I passed almost 600 people on the ride. My HR was low and I was riding fast. It was hot though. I was constantly pouring water all over my body. I tried to drink a Perform and water in between each aid station. I had a bonk bar at the first 2 aid stations then I didn't have any more the rest of the ride. I had about 5 gels on the ride and 1 gel block. I had to stop 4 times to use the restroom, I lost 8 minutes. I didn't realize that I had autostop on my watch, so I thought I was going to break 6 hours on the ride, but I missed because of the stop time. I had some chaffing issues, but no other real issues. My lungs started to hurt at about mile 80. I really enjoyed this ride, I wish I would have pushed a tad harder the last hour or so, but everyone around was riding so slow.
I felt great, but I was soooo far back after the swim. I was riding with slow people. I passed almost 600 people on the ride. My HR was low and I was riding fast. It was hot though. I was constantly pouring water all over my body. I tried to drink a Perform and water in between each aid station. I had a bonk bar at the first 2 aid stations then I didn't have any more the rest of the ride. I had about 5 gels on the ride and 1 gel block. I had to stop 4 times to use the restroom, I lost 8 minutes. I didn't realize that I had autostop on my watch, so I thought I was going to break 6 hours on the ride, but I missed because of the stop time. I had some chaffing issues, but no other real issues. My lungs started to hurt at about mile 80. I really enjoyed this ride, I wish I would have pushed a tad harder the last hour or so, but everyone around was riding so slow.
T1 Ironman Florida by skaas at Garmin Connect - Details
T1 Ironman Florida by skaas at Garmin Connect - Details
I skipped the wetsuit strippers and pushed my way through the showers. I took my bag and ran to the changing area. No volunteer helped me and I ended up forgetting everything in my bag, I thought I had put in my jersey. I ran out, got sunscreen put on, the ran to my bike. It sure didn't feel like I had taken 9 minutes in transtion but there was alot of running to do.
I skipped the wetsuit strippers and pushed my way through the showers. I took my bag and ran to the changing area. No volunteer helped me and I ended up forgetting everything in my bag, I thought I had put in my jersey. I ran out, got sunscreen put on, the ran to my bike. It sure didn't feel like I had taken 9 minutes in transtion but there was alot of running to do.
Ironman Florida Swim by skaas at Garmin Connect - Details
Ironman Florida Swim by skaas at Garmin Connect - Details
I waited and let most of the athletes enter the water. I started with Hollie. I didn't have much contact at all, but there was some stopping to let people go by or to move past people. I couldn't see any of the buoys but I was able to follow other people so sighting wasn't an issue. I didn't drink too much water until the end of the first loop, when I had a few waves come over me while I was breathing. I ran throught the turn-around with Hollie and helped her with her goggles. We weren't allowed to run up the beach like I had planned, but that ended up ok, because I don't think we needed to go too far down the beach to swim a good line. The second lap was uneventful, I knew I wasn't swimming fast but I felt good and conserved energy
I waited and let most of the athletes enter the water. I started with Hollie. I didn't have much contact at all, but there was some stopping to let people go by or to move past people. I couldn't see any of the buoys but I was able to follow other people so sighting wasn't an issue. I didn't drink too much water until the end of the first loop, when I had a few waves come over me while I was breathing. I ran throught the turn-around with Hollie and helped her with her goggles. We weren't allowed to run up the beach like I had planned, but that ended up ok, because I don't think we needed to go too far down the beach to swim a good line. The second lap was uneventful, I knew I wasn't swimming fast but I felt good and conserved energy
Nathan's Race Report
Pre Race –
Devin and I woke up about 4:30 am to get ready. We ate bagels with cream cheese. We met the family in the lobby and walked
over to T1 with Stephen to get the bikes ready.
It was very damp outside and the bikes were all wet. We got the bikes ready and walked back to the
condo. We had a little time to relax and
get ready for the swim. We got our
wetsuits on and walked down to the lobby at 6:30 to meet the family at Hollie
and Ryan’s room. We walked up the beach
to the race start and joined the other 2500 athletes on the beach.
Swim –
We took a couple pictures and then we got into our own little zones after the Pros
started. Adam and I walked toward the
water into the front half of the pack. I
didn’t want to start at the back because I was hoping for a good swim and didn’t
want to get stuck. The cannon went off
and I me and Adam took off. The first
length was crowded and a fight, but I was able to find swimming room most of
the time. I made the turn and then the
next turn and seemed like the current was pushing me pretty good. I got out of the first lap at about 32
minutes. It took me about 4 minutes to
get out of the water run across the timing mat and get back to swimming. The second lap was less crowded, but
harder. I seemed to have more people
crowd my swimming area and just annoy me.
The swim went as good I could have expected. I was out of the water at 1:08 and across the
T1 sensor at 1:09.
T-1 –
T1 went good. The
wetsuit stripper was helpful, but got sand EVERYWHERE! I picked up my bag and ran to the changing
area. I sat down and started to change
when I realized I had sand all over me and didn’t want sand in my bike
shorts. I used some water and a towel
and got as much of the sand of that I could.
I exited T1 and ran the ¼ mile to my bike.
Bike –
The bike was great.
My heart rate was high for the first few miles, so I took it easy and
got it down into the 140s. Then I got in
my grove and pedaled. I stuck to my
nutrition plan of drink Perform every 15 minutes and eating every other 15
minutes. I was able to get down about
300 calories per hour and felt good on the bike. Ryan pasted me at about mile 18 (I think). The 10 miles of out and back were
horrible. The road was bad and really
crowed with people trying to find a smooth place to ride. The rest of the ride to mile 95 was pleasant
and went relatively quick. The last 10
or so miles into the wind were not fun.
I seemed to not be going anywhere but pressed on. The ride came to an end and it was off to the
dreaded run.
T2 –
T2 went fast (for me).
I changed into my running gear and I lost my belt with bib number in the
change. As I exited T2 I realized my bib
was missing, but there was no way I was going back to find it. Turns out it was
with my bike gear. I exited T2 feeling
good knowing Ryan was only seconds behind me.
Run –
What can I say? I am
not a runner and it showed. I was moving
pretty good for the first few miles.
Ryan caught me about mile 2 and Adam caught me about mile 3 or so. I kept plugging along at my walk/jog
pace. As I came out of the state park
area, I saw Stephen and Dad. Then I was
back into the housing area to see Hollie, Ethan and Devin. Seeing everyone was a nice break mentally from
the reality I was living. Past Adam and
Ryan then hit the turn around. I changed
my socks, but forgot to lube my feet. I
took off and was feeling tired. I
stepped on a road reflector and tweaked my back. As the miles went on my back and feet started
hurting more and more. I kept moving and
counting down the miles. I past Ethan
and Hollie with about 5 miles left and passed Devin with about 3 miles. Stephen caught me at about mile 25 and we
decided to finish together. Coming down
the finishers shoot was great. What an
amazing feeling to complete and Ironman.
Friday, October 26, 2012
Last Swim
Holy cow, last night I did my last swim in Utah before the race. My next swim will be in Florida. That's nuts.
Tuesday, October 23, 2012
Monday, October 22, 2012
last open water swim
http://connect.garmin.com/activity/236221227
Felt fine on this swim. For some reason my watch cut out about .2 miles on the first lap, so my time is right, but distance should be about 1.8 total. Same pace as I swam last time.
PS.... Dont leave anything on shore at lake perris. My sandals got stolen while I was swimming.
Felt fine on this swim. For some reason my watch cut out about .2 miles on the first lap, so my time is right, but distance should be about 1.8 total. Same pace as I swam last time.
PS.... Dont leave anything on shore at lake perris. My sandals got stolen while I was swimming.
Saturday, October 20, 2012
10 miles, 9:16 pace, 163 bpm
http://connect.garmin.com/activity/235414115
It was perfect running weather. Drizzly and overcast. Felt good. Ran with my friend Brett. Had one of my ear buds tucked in my hr strap, and it seemed to mess with the accuracy. It said i was over 200 bpm at one point, and I was never close to that. So Im curious what my actual heart rate average was. Not sure how much it affected it. Nothing seemed to hurt, and I still felt good at the end of the run.
It was perfect running weather. Drizzly and overcast. Felt good. Ran with my friend Brett. Had one of my ear buds tucked in my hr strap, and it seemed to mess with the accuracy. It said i was over 200 bpm at one point, and I was never close to that. So Im curious what my actual heart rate average was. Not sure how much it affected it. Nothing seemed to hurt, and I still felt good at the end of the run.
Wednesday, October 17, 2012
25 miles, HR 133, 19.6mph by skaas at Garmin Connect - Details
25 miles, HR 133, 19.6mph by skaas at Garmin Connect - Details
Rode with Matt. It was hot and dry, but very little wind. I was dehydrated again at the start of the ride. I drank both bottles by time I got to mile 21 of the ride. I rode hard up the hills, but besides that just rode at Ironman pace
Rode with Matt. It was hot and dry, but very little wind. I was dehydrated again at the start of the ride. I drank both bottles by time I got to mile 21 of the ride. I rode hard up the hills, but besides that just rode at Ironman pace
Run Walk?
I'm considering a run/walk for the Marathon. My goal is 5 hours. I found this run/walk calculator to help me with the pacing. Here are my results.
To run 26.2 miles in 5:0:0 using the 8/2 run/walk technique with a walking pace of 16:00 per mile your running phase pace should be 10:41 minutes per mile.
To meet your goal you could also use other run/walk
schemes.
For the given run/walk scheme, you need to run the given pace during your run phase to meet your goal:
Run walk scheme: 9/1 Run Phase Pace: 11:06 Run walk scheme: 8/2 Run Phase Pace: 10:41 Run walk scheme: 7/3 Run Phase Pace: 10:12 Run walk scheme: 6/4 Run Phase Pace: 9:38 Run walk scheme: 5/5 Run Phase Pace: 8:55
To run 26.2 miles in 5:0:0 using the 8/2 run/walk technique with a walking pace of 16:00 per mile your running phase pace should be 10:41 minutes per mile.
For the given run/walk scheme, you need to run the given pace during your run phase to meet your goal:
Run walk scheme: 9/1 Run Phase Pace: 11:06 Run walk scheme: 8/2 Run Phase Pace: 10:41 Run walk scheme: 7/3 Run Phase Pace: 10:12 Run walk scheme: 6/4 Run Phase Pace: 9:38 Run walk scheme: 5/5 Run Phase Pace: 8:55
Tuesday, October 16, 2012
Monday, Tuesday, Banquet
Monday I did my long swim of 70 minutes. The long pool is now closed, so this was my first long swim in a short pool. It sucked. Tuesday I rode the trainer for 70 minutes then did a 20 minute TR. My knee felt okay. I have been continuing to ice, stretch, and ibuprofen. I bought a roller last night (which I have always hated) so we'll see if that helps.
Also, I purchased Melissa's ticket to the welcome dinner on Thursday night. I assume they can be purchased at the door but I'm not sure. They are available online through the 29th I think.
Also, I purchased Melissa's ticket to the welcome dinner on Thursday night. I assume they can be purchased at the door but I'm not sure. They are available online through the 29th I think.
2.4 mile swim, 1:32
Swam at Lake Perris with Devin (took turns swimming and watching Allie). Felt pretty good while swimming, but was tired after I was done. This was my first open water swim with the new watch. It seemed to track pretty true. I need to start swimming in a better line in the water.
http://connect.garmin.com/activity/234107813
http://connect.garmin.com/activity/234107813
Monday, October 15, 2012
Friday, October 12, 2012
1.2 Mile Swim, La Jolla by skaas at Garmin Connect - Player
1.2 Mile Swim, La Jolla by skaas at Garmin Connect - Player
Swam with Nathan and Dad. We swam the the first buoy, then to the second, back to the first, back to the second and then back to the beach. On the way back, I had a couple of seals that kept swimming about 5-10ft under me. I started to swim a little faster at that point. I also saw one larger fish, but I couldn't make out what it was. The water was very choppy and it was windy. I was on pace for my 1.5 hour goal for the Ironman. I think I'll go fast at the Ironman, the conditions were less than perfect today.
Swam with Nathan and Dad. We swam the the first buoy, then to the second, back to the first, back to the second and then back to the beach. On the way back, I had a couple of seals that kept swimming about 5-10ft under me. I started to swim a little faster at that point. I also saw one larger fish, but I couldn't make out what it was. The water was very choppy and it was windy. I was on pace for my 1.5 hour goal for the Ironman. I think I'll go fast at the Ironman, the conditions were less than perfect today.
Thursday, October 11, 2012
Great Article...
Read this tonight. Thought you all might enjoy it. Some really good tips.
http://www.active.com/triathlon/Articles/What-to-Do-When-Things-Go-Wrong-at-an-Ironman.htm?page=4
http://www.active.com/triathlon/Articles/What-to-Do-When-Things-Go-Wrong-at-an-Ironman.htm?page=4
Wednesday, October 10, 2012
13 miles, HR 148, 10:01/mile by skaas at Garmin Connect - Details
13 miles, HR 148, 10:01/mile by skaas at Garmin Connect - Details
I was feeling very tired before the run, not my legs just sleepy tired. It took me about 2 miles before I started to wake up and feel good. I had a gel at mile 7 and drank a little gatorade at every mile. I only drank about 30oz total. I ran at a good effort, I'd say just above my marathon pace.
I was feeling very tired before the run, not my legs just sleepy tired. It took me about 2 miles before I started to wake up and feel good. I had a gel at mile 7 and drank a little gatorade at every mile. I only drank about 30oz total. I ran at a good effort, I'd say just above my marathon pace.
Run
Ran 9.6 in 1:21. I used the polar heart rate monitor strap with my Garmin today. I liked it much better. We'll see how it does on a bike ride.
Untitled by amkaas at Garmin Connect - Details
Untitled by amkaas at Garmin Connect - Details
Tuesday, October 9, 2012
10k, HR 156, 9:06/mile by skaas at Garmin Connect - Details
10k, HR 156, 9:06/mile by skaas at Garmin Connect - Details
Ran by myself tonight, set a PR for a 10k. I felt like I was running at my half marathon pace. I felt great, was only supposed to run 5 miles or 55 minutes, but I was able to get in over 6 miles.
Ran by myself tonight, set a PR for a 10k. I felt like I was running at my half marathon pace. I felt great, was only supposed to run 5 miles or 55 minutes, but I was able to get in over 6 miles.
41.5 miles, 14.3 mph, 146 bpm
Rode for the first time since my 100 miles a few weeks back. My legs were tight and sore. It was cold and foggy and I couldnt seem to get my heart rate under control the whole ride. Going away for a week in the middle of training is hard if you cant take your bike. I ran twice while I was gone, and ran once yesterday as well.
http://connect.garmin.com/activity/231812528
http://connect.garmin.com/activity/231812528
Swim
Monday I did my last swim in the long pool, which has now closed for the season. I swam 50 minutes. From here on out its 25 yarders for me.
Monday, October 8, 2012
Stephen's Weekly Totals
This was my last recovery week until the race. Only half of what I did the previous week.
Total time: 10:11:30
Swim: 3 swims, 5.46 miles, 3:15:56
Bike: 3 rides, 65.58 miles, 17.8mph, 3:41:40
Run: 3 runs, 20.18 miles, 9:36/mile, 3:15:34
I missed 2 short runs this week, but I swam more than I was told to by my plan.
Total time: 10:11:30
Swim: 3 swims, 5.46 miles, 3:15:56
Bike: 3 rides, 65.58 miles, 17.8mph, 3:41:40
Run: 3 runs, 20.18 miles, 9:36/mile, 3:15:34
I missed 2 short runs this week, but I swam more than I was told to by my plan.
Sunday, October 7, 2012
Weekly workouts/totals
Here is what I did this week:
Mon- swim- 35 min
Tues- swim 37 min, bike 1 hour
Wed- bike 2 hours, run 30 min
Thurs- run 80 min
Fri- run 90 min, bike 1 hour
Sat- swim 98 min, Bike 5.5 hours, run 30 min
Totals up to just about 16 hours. This is the first week that I didn't miss one single workout.
Mon- swim- 35 min
Tues- swim 37 min, bike 1 hour
Wed- bike 2 hours, run 30 min
Thurs- run 80 min
Fri- run 90 min, bike 1 hour
Sat- swim 98 min, Bike 5.5 hours, run 30 min
Totals up to just about 16 hours. This is the first week that I didn't miss one single workout.
Saturday, October 6, 2012
Thursday, October 4, 2012
Wednesday, October 3, 2012
Workouts
Monday I biked 60 minutes and swam 40 minutes. Tuesday I ran 1:20 minutes at like a 9:35 pace. Wednesday I rode the trainer for 1:30 and did a 30 minute TR.
Tuesday, October 2, 2012
5 miles, HR 159, 9:05/mile by skaas at Garmin Connect - Details
5 miles, HR 159, 9:05/mile by skaas at Garmin Connect - Details
This was my tempo run for the week. After my warm-up mile, all of my miles were under 9 minutes. This is easily my fastest 5 mile run. I ran at about my 10k pace. Running in the cooler morning air was nice.
This was my tempo run for the week. After my warm-up mile, all of my miles were under 9 minutes. This is easily my fastest 5 mile run. I ran at about my 10k pace. Running in the cooler morning air was nice.
Monday, October 1, 2012
20 miles, HR 128, 17mph by skaas at Garmin Connect - Details
20 miles, HR 128, 17mph by skaas at Garmin Connect - Details
Rode with Matt. My left hamstring was still very sore. It was over 100 degrees and windy, so I just tried to go at an easy pace and loosen up my legs.
Rode with Matt. My left hamstring was still very sore. It was over 100 degrees and windy, so I just tried to go at an easy pace and loosen up my legs.
Sunday, September 30, 2012
Stephen's Weekly Totals
Well, this was my peak week, so the numbers are big. I missed 1 swim, but I was able to get in all other planned workouts. My transition run after the long ride wasn't as long as I wanted it to be.
Total Time: 18:55:50
Swim: 2 Swims, 3.98 miles, 2:24:32, 12.9% of total time
Bike: 3 rides, 168.03 miles, 9:26:29, 17.8 mph, 48.9% of total time
Run: 5 runs, 37.89 miles, 7:04:49, 11:17/mile, 38.2% of total time
Total Time: 18:55:50
Swim: 2 Swims, 3.98 miles, 2:24:32, 12.9% of total time
Bike: 3 rides, 168.03 miles, 9:26:29, 17.8 mph, 48.9% of total time
Run: 5 runs, 37.89 miles, 7:04:49, 11:17/mile, 38.2% of total time
Saturday, September 29, 2012
103 miles, 17.6 mph, 128 bpm
Rode with Stephen and Nathan. Felt good the whole ride. Never cramped or felt bad. My heart rate climbed with the temperature though. Had to push it a bit the last 10 miles to keep my pace up. It was hot and into the wind. All in all, I was happy with the ride.
http://connect.garmin.com/activity/228221479
http://connect.garmin.com/activity/228221479
112 miles, HR 126, 17.6mph by skaas at Garmin Connect - Details
112 miles, HR 126, 17.6mph by skaas at Garmin Connect - Details
Rode with Nathan, Ethan, Matt, and Jeff. I felt good this morning, so I expected this to be a good ride. It took it very easy the first half of the ride. I thought I might be able to push it a bit the last half, but that was a mistake. I started to cramp the last 5 miles. I ate 6 waffles (600 calories) 5 bottles of Perform (700 calories) and had 3 gels (300 calories) during the ride. I only had 250 calories per hour. Looks like I might need more than that. The last hour was hot and the wind was in our faces.
Rode with Nathan, Ethan, Matt, and Jeff. I felt good this morning, so I expected this to be a good ride. It took it very easy the first half of the ride. I thought I might be able to push it a bit the last half, but that was a mistake. I started to cramp the last 5 miles. I ate 6 waffles (600 calories) 5 bottles of Perform (700 calories) and had 3 gels (300 calories) during the ride. I only had 250 calories per hour. Looks like I might need more than that. The last hour was hot and the wind was in our faces.
Longest long run
This was my longest long run before the race. It felt pretty good. I tried to keep my heart rate around 140.
Untitled by amkaas at Garmin Connect - Details
Untitled by amkaas at Garmin Connect - Details
Friday, September 28, 2012
two runs and a swim
ran 3.1 miles and 5.25 miles. averaged about 8:30 on the 3.1 and 8:50 on the 5.25. swam 1450 and the new watch worked great.
http://connect.garmin.com/activity/227866851
swim
3.1
http://connect.garmin.com/activity/227866851
swim
3.1
9.26 miles, HR 145, 10:03/mile by skaas at Garmin Connect - Details
9.26 miles, HR 145, 10:03/mile by skaas at Garmin Connect - Details
I felt great today, the last couple of miles going downhill were fun. I thought I was going to run the last few miles with Nathan but he was too fast and beat me back to the game. I was able to run under a 9 minute mile the last mile.
I felt great today, the last couple of miles going downhill were fun. I thought I was going to run the last few miles with Nathan but he was too fast and beat me back to the game. I was able to run under a 9 minute mile the last mile.
Thursday, September 27, 2012
Tuesday, September 25, 2012
31.58 miles, 14.6 mph, 138 bpm
Rode with my friend brett this morning in wine country. it was a nice ride. my legs were still sore from my 80 miles two days ago. they started to feel better around mile 20. it was a lot of rolling hills, nothing too major though.
this was his first ride with his new rotor cranks and q rings. if nothing else, they look awesome.
http://connect.garmin.com/activity/226847437
this was his first ride with his new rotor cranks and q rings. if nothing else, they look awesome.
http://connect.garmin.com/activity/226847437
Monday, September 24, 2012
3000 yd Swim by skaas at Garmin Connect - Details
3000 yd Swim by skaas at Garmin Connect - Details
Swam with Nathan and Becky. I just went out easy, only pushed hard a couple of laps. My shoulders were tired, I hit a lot of balls at practice this afternoon.
Swam with Nathan and Becky. I just went out easy, only pushed hard a couple of laps. My shoulders were tired, I hit a lot of balls at practice this afternoon.
2 mile T-Run, HR 150, 9:26/mile by skaas at Garmin Connect - Details
2 mile T-Run, HR 150, 9:26/mile by skaas at Garmin Connect - Details
I felt good the whole way. I was able to push it a little the second mile coming home. It was starting to cool off, which helped.
I felt good the whole way. I was able to push it a little the second mile coming home. It was starting to cool off, which helped.
27 miles, HR 127, 18.3mph by skaas at Garmin Connect - Details
27 miles, HR 127, 18.3mph by skaas at Garmin Connect - Details
Rode with Matt. It was windy today, from the south, so it was a cross wind both ways. I got into a good groove right from the beginning a felt good the whole way. Normally I struggle the last couple of miles along Simpson Rd, but not today
Rode with Matt. It was windy today, from the south, so it was a cross wind both ways. I got into a good groove right from the beginning a felt good the whole way. Normally I struggle the last couple of miles along Simpson Rd, but not today
Sunday, September 23, 2012
Long Ride 80 miles
80 miles, 16.7 mph, 140 bpm. Did my longest ride ever today. Started about an hour and a half later than I wanted to, and paid for it with the heat later in the day (when i finished, the temp said 105). The first 70 felt pretty good, then the heat drained me. The last 10 were hard. I was hungry (only had 1 waffle) and ran out of fluid on my 50 mile loop. Other than that, I thought it went pretty good. Riding alone is boring. I got the specialized back and it ran great.
http://connect.garmin.com/activity/226321009
http://connect.garmin.com/activity/226321009
13 mile run
13.1 mile run. I missed my tempo run this week so I picked up the tempo a couple times on this run.
Untitled by amkaas at Garmin Connect - Details
Untitled by amkaas at Garmin Connect - Details
Long Ride 106 miles
I explored some new roads north of my house so it was much slower than riding on the trail. A lot more stop lights and about 10 minutes in line at the gas station to get gatorade.
Untitled by amkaas at Garmin Connect - Details
Untitled by amkaas at Garmin Connect - Details
Saturday, September 22, 2012
.55 mile Swim La Jolla Cove by skaas at Garmin Connect - Details
.55 mile Swim La Jolla Cove by skaas at Garmin Connect - Details
Swam with Dad. This was my first real swim in the ocean. We had some decent rollers come in on the swim back, I got a big drink on one wave. I saw lots of fish and seals. I thought I saw some sharks eating on a dead whale, but I probably imagined that. The water felt great and the salt water floated my well.
Swam with Dad. This was my first real swim in the ocean. We had some decent rollers come in on the swim back, I got a big drink on one wave. I saw lots of fish and seals. I thought I saw some sharks eating on a dead whale, but I probably imagined that. The water felt great and the salt water floated my well.
100 miles, HR 126, 17.8mph by skaas at Garmin Connect - Details
100 miles, HR 126, 17.8mph by skaas at Garmin Connect - Details
Rode with Matt, but not much talking today. I was very tired today, it was hard to stay awake. The speed was good, but I started to slow down at the end. The weather was muggy and we never saw the sun. The first hour was in the dark. I had a banana and a waffle for breakfast. I had 4 bottles of Perform (840 Calories), 2 waffles (300 calories), and 2 rice crispy treats (180 calories). Total calories 1320 or 240 per hour. I had no Caffeine, which I think was a mistake, I need to take a few gels the last hour or so of the ride.
Rode with Matt, but not much talking today. I was very tired today, it was hard to stay awake. The speed was good, but I started to slow down at the end. The weather was muggy and we never saw the sun. The first hour was in the dark. I had a banana and a waffle for breakfast. I had 4 bottles of Perform (840 Calories), 2 waffles (300 calories), and 2 rice crispy treats (180 calories). Total calories 1320 or 240 per hour. I had no Caffeine, which I think was a mistake, I need to take a few gels the last hour or so of the ride.
Friday, September 21, 2012
8.6 miles, HR 144, 10:44/mile by skaas at Garmin Connect - Details
8.6 miles, HR 144, 10:44/mile by skaas at Garmin Connect - Details
I ran to Hayden's football game. Let me just say 30 miles in 2 days is rough. Nothing hurt today, but my body wasn't going to move fast. It didn't help that the first 6.5 miles was uphill.
I ran to Hayden's football game. Let me just say 30 miles in 2 days is rough. Nothing hurt today, but my body wasn't going to move fast. It didn't help that the first 6.5 miles was uphill.
Thursday, September 20, 2012
20 miles, HR 153, 10:30/mile by skaas at Garmin Connect - Details
20 miles, HR 153, 10:30/mile by skaas at Garmin Connect - Details
This will be my longest run before the race. I felt great the first 7 miles, it was hard to keep the effort easy. I ran miles 7-12 with Kevin. I first started to feel like I was putting forth some effort at about mile 10. Nothing ever really hurt, just got tired. I think I started to dehydrate towards the end. I only drank about 20oz of Perform (450 calories)every 6 miles. I had a waffle after an hour and 3 gels during the run. My total intake was about 900 calories or about 250 hour. I really just wanted some cold water, it was still hot out. That last hour of the Ironman is going to be a serious test of will.
This will be my longest run before the race. I felt great the first 7 miles, it was hard to keep the effort easy. I ran miles 7-12 with Kevin. I first started to feel like I was putting forth some effort at about mile 10. Nothing ever really hurt, just got tired. I think I started to dehydrate towards the end. I only drank about 20oz of Perform (450 calories)every 6 miles. I had a waffle after an hour and 3 gels during the run. My total intake was about 900 calories or about 250 hour. I really just wanted some cold water, it was still hot out. That last hour of the Ironman is going to be a serious test of will.
22.27 miles, very slow, 141+ bpm
Rode some hills out by my house today. The ride was very slow. I havent rode in two weeks, and my legs could feel it. My garmin fell off the bike at 35 mph and did quite a bit of cosmetic damage, but it still seems to work fine. My heart rate strap must have got moved, cuz it stop recording toward the end of the ride. There was a decent amount of climbing, but I still should not have been nearly that slow.
http://connect.garmin.com/activity/224944276
http://connect.garmin.com/activity/224944276
Wednesday, September 19, 2012
Tuesday, September 18, 2012
9.25 miles, HR 147, 9:59/miles by skaas at Garmin Connect - Details
9.25 miles, HR 147, 9:59/miles by skaas at Garmin Connect - Details
Ran with Kevin for miles 2-7. I ran in my new shoes(Brooks PureCadence) tonight. They felt great. I felt good tonight. We ran some hills and picked up the pace the last couple of miles.
Ran with Kevin for miles 2-7. I ran in my new shoes(Brooks PureCadence) tonight. They felt great. I felt good tonight. We ran some hills and picked up the pace the last couple of miles.
Last week's Totals
My total time was almost exactly the same as the last 2 weeks. I need to get in a little more time this week. Last week I missed 1 swim and never got a long swim in. I missed 1 transition run as well. This week is supposed to be my peak week at about 20 hours. Next week is about the same, then the taper starts. The first week of October is very light, around 11 hours.
Total Time: 16:53:36
Swim: 2.7 miles, 1:37:23, 9.5% of total time...I need to do better here.
Bike: 3 rides, 162.87 miles, 9:05:13, 17.9mph, 53.8% of total time...I had a great bike week.
Run: 4 runs, 34.32 miles, 6:10:59, 10:50/mile, 36.7% of total time...Good run week, average was brought down by the long run.
Total Time: 16:53:36
Swim: 2.7 miles, 1:37:23, 9.5% of total time...I need to do better here.
Bike: 3 rides, 162.87 miles, 9:05:13, 17.9mph, 53.8% of total time...I had a great bike week.
Run: 4 runs, 34.32 miles, 6:10:59, 10:50/mile, 36.7% of total time...Good run week, average was brought down by the long run.
Monday, September 17, 2012
25 miles, HR 125, 18mph by skaas at Garmin Connect - Details
25 miles, HR 125, 18mph by skaas at Garmin Connect - Details
Rode with Matt. The wind was from the North today, making for a strange ride. I rode nice and easy most of the ride, only pushing hard a couple of times. My left knee started to have some strange pains towards the end of the ride, but I didn't feel anything during the run.
Rode with Matt. The wind was from the North today, making for a strange ride. I rode nice and easy most of the ride, only pushing hard a couple of times. My left knee started to have some strange pains towards the end of the ride, but I didn't feel anything during the run.
Saturday, September 15, 2012
104 miles, HR 127, 17.7mph by skaas at Garmin Connect - Details
104 miles, HR 127, 17.7mph by skaas at Garmin Connect - Details
Rode with Nathan, Dad, Hollie, and Ryan. Joe and Clark did the first lap with us. The first lap was slow with lots of stops. I got a flat and Hollie got a flat. I hit a rock and tweaked my front wheel. I switched out my wheel at the half way point. I felt great(the breaks had to help). I had 1 bonkbreaker (250 calories), 4 HoneyStinger Waffles (600 calories) 6 bottles of Perform (900 calories), 2 gels (200 calories) and 3 bottles of water. I also had a rice crispy treat at the half way point(150 calories). Total calories=1100 or 190/hour. The ride started cool and dark, but by about an hour and half into the ride it was getting hot. I wore my new bibs, my skin cooler long sleeve shirt and my red De Soto tri top. The skin cooler top worked well.
Rode with Nathan, Dad, Hollie, and Ryan. Joe and Clark did the first lap with us. The first lap was slow with lots of stops. I got a flat and Hollie got a flat. I hit a rock and tweaked my front wheel. I switched out my wheel at the half way point. I felt great(the breaks had to help). I had 1 bonkbreaker (250 calories), 4 HoneyStinger Waffles (600 calories) 6 bottles of Perform (900 calories), 2 gels (200 calories) and 3 bottles of water. I also had a rice crispy treat at the half way point(150 calories). Total calories=1100 or 190/hour. The ride started cool and dark, but by about an hour and half into the ride it was getting hot. I wore my new bibs, my skin cooler long sleeve shirt and my red De Soto tri top. The skin cooler top worked well.
Long Ride
Rode a little over 96 in 5.5 hours. It was windy and fairly slow. I rode 30 minutes longer than last week and only went 5 miles further. The last hour I was so tired. I felt like I was going to fall asleep while riding. On the bike just had 333, perform and one bonkbreaker. Then did a 35 minute transistion run.
Untitled by amkaas at Garmin Connect - Details
Untitled by amkaas at Garmin Connect - Details
Friday, September 14, 2012
Thursday, September 13, 2012
Wednesday, September 12, 2012
17.28 miles, HR 137, 11:24/mile by skaas at Garmin Connect - Details
17.28 miles, HR 137, 11:24/mile by skaas at Garmin Connect - Details
Ran with Nathan for the first 16 miles. I felt good, ran below my target HR more most of the run, but I felt very good at the end. I might make this pace my goal pace for the Ironman. I had 3 Honeystinger Waffles, 20oz of Gatorade, 30oz of Perform and about 20oz of water. About 900 calories, just under 300 per hour, with no stomach problems. I feel much better after this run than I felt after my last two long runs which weren't as long as today's run.
Ran with Nathan for the first 16 miles. I felt good, ran below my target HR more most of the run, but I felt very good at the end. I might make this pace my goal pace for the Ironman. I had 3 Honeystinger Waffles, 20oz of Gatorade, 30oz of Perform and about 20oz of water. About 900 calories, just under 300 per hour, with no stomach problems. I feel much better after this run than I felt after my last two long runs which weren't as long as today's run.
Tuesday, September 11, 2012
8.22 miles, HR 145, 10:25/mile by skaas at Garmin Connect - Details
8.22 miles, HR 145, 10:25/mile by skaas at Garmin Connect - Details
Ran half of the run with Carmen and Debbie. I wasn't feeling it for the first few miles, but after a while I got in a groove and felt good by the end of the run. I was able to run out some aggression that built up from the day's activities
Ran half of the run with Carmen and Debbie. I wasn't feeling it for the first few miles, but after a while I got in a groove and felt good by the end of the run. I was able to run out some aggression that built up from the day's activities
29 miles, HR 130, 18.6 mph by skaas at Garmin Connect - Details
29 miles, HR 130, 18.6 mph by skaas at Garmin Connect - Details
Rode with Matt. I had 4, 2 mile intervals in the first half of the ride. I tried to recover at about 130bpm and work at 145bpm. It was very humid and windy, but my legs felt great and I was able to get the intervals done.
Rode with Matt. I had 4, 2 mile intervals in the first half of the ride. I tried to recover at about 130bpm and work at 145bpm. It was very humid and windy, but my legs felt great and I was able to get the intervals done.
20 mile jog/hike
did my 9/11 memorial hike. a lot of the trail was covered by trees, so not sure how accurate gps was. we went off of the mile marker signs on the trail. There was no aid stations, so we had to carry all liquid and food. It was a fun hike. My legs are feeling it now.
http://connect.garmin.com/activity/221740626
oh, and it was hiking, not cycling.
http://connect.garmin.com/activity/221740626
oh, and it was hiking, not cycling.
Monday and Tuesday
Monday I swam for 80 minutes. Went about 36 laps or 2.23 miles.
Tuesday did a tempo run for 1:20. Overall pace was 8:45, went about 9.2 miles. Legs are a little sore this morning.
Supposed to get my bike back today with the new aero bars on it.
Tuesday did a tempo run for 1:20. Overall pace was 8:45, went about 9.2 miles. Legs are a little sore this morning.
Supposed to get my bike back today with the new aero bars on it.
Monday, September 10, 2012
57 miles, 18.2 mph, 136 bpm
Rode with Stephen and his hommies. Rode up and down Domenigoni. Not the most entertaining ride. Felt pretty good, other that my lower back being sore from riding the Pinarello.
http://connect.garmin.com/activity/221325706
http://connect.garmin.com/activity/221325706
Sunday, September 9, 2012
Stephen's Weekly Totals
I was able to get in about 10 minutes more than last week, I had 2 less workouts, so my workouts were a little longer.
Swim: 2 swims, 5950yds, 1:56:19, averaged 1:58/100yds, 11% of total time.
Bike: 3 rides, 171.81 miles, 9:41:31, Averaged 17.7mph, 54% of total time.
Run: 4 runs, 32.15 miles, 5:17:31, Averaged 9:50/mile, 35% of total time.
I felt great all week, until Saturday afternoon. I was pretty tired until I got my Sunday nap.
Swim: 2 swims, 5950yds, 1:56:19, averaged 1:58/100yds, 11% of total time.
Bike: 3 rides, 171.81 miles, 9:41:31, Averaged 17.7mph, 54% of total time.
Run: 4 runs, 32.15 miles, 5:17:31, Averaged 9:50/mile, 35% of total time.
I felt great all week, until Saturday afternoon. I was pretty tired until I got my Sunday nap.
6 miles, HR 152, 9:30/mile by skaas at Garmin Connect - Details
6 miles, HR 152, 9:30/mile by skaas at Garmin Connect - Details
I'm still amazed that I'm getting faster. I know I shouldn't but I thought I would feel tired and sore, but I just keep feeling better. This was a great run.
I'm still amazed that I'm getting faster. I know I shouldn't but I thought I would feel tired and sore, but I just keep feeling better. This was a great run.
100 miles, HR 132, 18mph by skaas at Garmin Connect - Details
100 miles, HR 132, 18mph by skaas at Garmin Connect - Details
Rode with Matt, Jeff, and Ethan. It was a nice day, not too hot until the last hour. No wind. I had 2 honeystinger waffles, 3 bonkbreakers, 2 gels, and 4 bottles of Gatorade. About 1700 calories, or 350 per hour. I like Perform much better than Gatorade. I felt great up to about mile 85, then it was hot and windy and my butt was sore.
Rode with Matt, Jeff, and Ethan. It was a nice day, not too hot until the last hour. No wind. I had 2 honeystinger waffles, 3 bonkbreakers, 2 gels, and 4 bottles of Gatorade. About 1700 calories, or 350 per hour. I like Perform much better than Gatorade. I felt great up to about mile 85, then it was hot and windy and my butt was sore.
Thursday, September 6, 2012
16.13 miles, HR 148, 10:11/mile by skaas at Garmin Connect - Details
16.13 miles, HR 148, 10:11/mile by skaas at Garmin Connect - Details
I had lunch around 3pm, then ate about 100 calories just before the run. I drank about 70oz of Perform and about 15oz of water. I had 2 Honeystinger waffles, one at each hour. About 600 calories total or 200 per hour. I felt great up to about mile 13, then my right calf started to talk to me. My joints were pretty stiff and sore at the end of the run. I was very happy with my run, I didn't expect to run as fast as I did.
I had lunch around 3pm, then ate about 100 calories just before the run. I drank about 70oz of Perform and about 15oz of water. I had 2 Honeystinger waffles, one at each hour. About 600 calories total or 200 per hour. I felt great up to about mile 13, then my right calf started to talk to me. My joints were pretty stiff and sore at the end of the run. I was very happy with my run, I didn't expect to run as fast as I did.
Wednesday, September 5, 2012
30 miles, HR 126, 18.4mph by skaas at Garmin Connect - Details
30 miles, HR 126, 18.4mph by skaas at Garmin Connect - Details
Rode with Matt. It was still humid and windy during the ride. It was strange, I didn't seem to sweat very much during the ride. The wind kept changing directions, making it an easy ride today. I was able to make it a easy effort day, but keep the speed up. The wind only hurt in a few places. I tried to work hard for a few 5 minute intervals.
Rode with Matt. It was still humid and windy during the ride. It was strange, I didn't seem to sweat very much during the ride. The wind kept changing directions, making it an easy ride today. I was able to make it a easy effort day, but keep the speed up. The wind only hurt in a few places. I tried to work hard for a few 5 minute intervals.
Tuesday, September 4, 2012
8 mile Tempo Run, HR 150, 9:35/mile by skaas at Garmin Connect - Details
8 mile Tempo Run, HR 150, 9:35/mile by skaas at Garmin Connect - Details
Ran miles 3-5 with Carmen and Debbie. This was one of my best runs that I've had in the past few weeks. I had an under 9 minute mile and no really slow miles. No aches or pains and the legs feel fresh.
Ran miles 3-5 with Carmen and Debbie. This was one of my best runs that I've had in the past few weeks. I had an under 9 minute mile and no really slow miles. No aches or pains and the legs feel fresh.
Monday and Tuesday workouts
Monday I rode for 1:40 at 19mph pace then did a 20 minute transition run at 8:55 pace. Tuesday swam for 75 minutes. Felt pretty good. I didn't take caffeine before hand. Long swims are so much easier with caffeine.
34 miles, 15 mph, 142 bpm
Parked at Diamond Valley and rode east to Bautista Canyon. Its a gradual climb, nothing extreme, but it sure slowed me down. My legs felt tired the entire ride, and my lower back was killing me by half way. I rode the Pinarello, and my body is not used to a road bike.
http://connect.garmin.com/activity/218890757
http://connect.garmin.com/activity/218890757
Monday, September 3, 2012
Lake Perris Swim by skaas at Garmin Connect - Details
Lake Perris Swim by skaas at Garmin Connect - Details
NO GPS data, I forgot my watch. But I swam 2 loops then back down to the 2nd lifeguard stand.
Swam just a little over 2 loops at Lake Perris. The farthest I've ever swam, not the longest time. It was windy with a little chop. It was fast going north, slow headed south. Kevin swam the first lap with me.
NO GPS data, I forgot my watch. But I swam 2 loops then back down to the 2nd lifeguard stand.
Swam just a little over 2 loops at Lake Perris. The farthest I've ever swam, not the longest time. It was windy with a little chop. It was fast going north, slow headed south. Kevin swam the first lap with me.
Sunday, September 2, 2012
Stephen's Weekly totals
This was my biggest week so far. Total time 16:47:17
Swim: 3 swims, 3.55 miles, 2:12:49 13% of total
Bike: 3 rides, 140.17 miles, 8:16:49, 17mpg ave, 49% of total
Run: 5 runs, 35.35 miles, 6:17:39, about a 10:30 average, 38% of total
I got in all the workouts I was supposed to, but my swims should have been twice as long as they were. My longest swim was only 47minutes, longest ride was 91miles, and my longest run was 15.25miles.
Swim: 3 swims, 3.55 miles, 2:12:49 13% of total
Bike: 3 rides, 140.17 miles, 8:16:49, 17mpg ave, 49% of total
Run: 5 runs, 35.35 miles, 6:17:39, about a 10:30 average, 38% of total
I got in all the workouts I was supposed to, but my swims should have been twice as long as they were. My longest swim was only 47minutes, longest ride was 91miles, and my longest run was 15.25miles.
29 mile ride followed by 1.5 mile run
Did a 29 mile ride and capped it off by riding up the dam road again. Heart rate was 140 bpm and average speed was 16.8. Then I ran 1.5 miles. Heart rate was 160 and pace was 9:15.
Saturday, September 1, 2012
3 miles transition run, HR 150, 10:41/mile by skaas at Garmin Connect - Details
3 miles transition run, HR 150, 10:41/mile by skaas at Garmin Connect - Details
It felt good to run after being on the bike for so long. I was happy with the pace, considering how hot it was. I drank about 20oz of water. I felt like I could have ran faster, but couldn't have kept my HR down. I was starting to dehydrate too. Overall I only lost about 3 pounds in water today.
It felt good to run after being on the bike for so long. I was happy with the pace, considering how hot it was. I drank about 20oz of water. I felt like I could have ran faster, but couldn't have kept my HR down. I was starting to dehydrate too. Overall I only lost about 3 pounds in water today.
91 miles, HR 128, 17.4mph by skaas at Garmin Connect - Details
91 miles, HR 128, 17.4mph by skaas at Garmin Connect - Details
Road the first Lap with Matt, Jeff, and John. Road the second lap with Matt, Nathan, and Devin. Road the last lap with Matt. During the the second lap Matt ran into me and crashed. He was skinned up but nothing too bad. No damage to either bike. I felt really good up to about mile 80. After that, my neck hurt and just started to feel sore everywhere. I ate 2 bonkbreakers, 2 clifbars, 2 honeystinger waffles and a gel. I had 3 water bottles and 4 bottles of Perform. Total calories 1700 or about 325 per hour.
Road the first Lap with Matt, Jeff, and John. Road the second lap with Matt, Nathan, and Devin. Road the last lap with Matt. During the the second lap Matt ran into me and crashed. He was skinned up but nothing too bad. No damage to either bike. I felt really good up to about mile 80. After that, my neck hurt and just started to feel sore everywhere. I ate 2 bonkbreakers, 2 clifbars, 2 honeystinger waffles and a gel. I had 3 water bottles and 4 bottles of Perform. Total calories 1700 or about 325 per hour.
Friday, August 31, 2012
15.25 miles, HR 139 by skaas at Garmin Connect - Details
15.25 miles, HR 139 by skaas at Garmin Connect - Details
Ran with Nathan for the first 10 miles, then finished the last 5 on my own. I drank water at every mile and at every 3rd mile I had about 5oz of Perform and half a waffle. I had about 500 calories during the run. The last 5 miles were water only. No Caffeine because I was running so late at night. Hopefully I won't have to run this late too often. I didn't really start to hurt until mile 14.
Ran with Nathan for the first 10 miles, then finished the last 5 on my own. I drank water at every mile and at every 3rd mile I had about 5oz of Perform and half a waffle. I had about 500 calories during the run. The last 5 miles were water only. No Caffeine because I was running so late at night. Hopefully I won't have to run this late too often. I didn't really start to hurt until mile 14.
Thursday, August 30, 2012
Broken Bike
Henna Tattoos
Devin and I decided to do henna tattoos for the Utah Half. They turned out pretty good. We will get the whole family done before Florida.
Tuesday, August 28, 2012
Utah Half Swim and T1 by skaas at Garmin Connect - Details
Utah Half Swim and T1 by skaas at Garmin Connect - Details
For some strange reason Garmin Connect didn't want to let me share this workout, but I found a way around it.
For some strange reason Garmin Connect didn't want to let me share this workout, but I found a way around it.
7.25 miles, HR 147, 10:10/mile by skaas at Garmin Connect - Details
7.25 miles, HR 147, 10:10/mile by skaas at Garmin Connect - Details
I'm not a fan of early morning runs, but sometimes you just have to do it. I felt good, but I always am amazed at how different my HR is in the morning. My legs did start to get tired at about mile 5.
I'm not a fan of early morning runs, but sometimes you just have to do it. I felt good, but I always am amazed at how different my HR is in the morning. My legs did start to get tired at about mile 5.
2.5 mile run, 9:15 pace
ran in san diego while im at work. ran with a friend who thought he could out sprint me. i wore a 25 lb weight vest for the sprints, and he is 170 lbs and did his last half ironman in 5 hr 40 min (and half the run was in sand). needless to say, he no longer thinks he is faster than me. at least i can still sprint.
Monday, August 27, 2012
3 miles, HR 156, 10:00/mile by skaas at Garmin Connect - Details
3 miles, HR 156, 10:00/mile by skaas at Garmin Connect - Details
Ran after the kids went to bed. It was still hot out, but my legs felt great. That recovery ride really helped. It feels good to be in better shape. Now to focus on losing about 20 pounds.
Ran after the kids went to bed. It was still hot out, but my legs felt great. That recovery ride really helped. It feels good to be in better shape. Now to focus on losing about 20 pounds.
Utah Half Results, Where to Improve
I've compiled more data from the race. What I've done is listed in the first column what place you were in that event. The second column is the percentage of racers that you beat. So, you can compare each event to your overall percent and see where your strengths and weaknesses are. For example, Nathan beat 76% of the racers in the swim, but only beat 41% of the racers overall time. Nathan is a fast swimmer. Another example, Adam beat 62% of the racers overall time, but only beat 10% of the racers in T1. Adam could have beat Peter Vidmar, if he would have just had average Transition times. Another example, I only beat 19% of the racers on the swim, but I beat 52% of the racers overall times. I am a bad swimmer, I need to swim more, with just an average swim time, I would have beat Adam in the race (not really, but come Ironman time, if I can improve my swim, I could stay close to Adam overall). My strengths were my transition times and my run, weakness were swimming and biking. Ethan's strength was his swim, beating 30% of the racers out of the water.
Lastly, if we wanted to judge our performance against others, we could label each effort as front of the pack (FOP), Middle of the pack (MOP), and Back of the pack (BOP). I finished MOP, but I'm a BOP swimmer. Nathan is a FOP swimmer, MOP finisher.
Nathan had the best result in any one event, he beat 76% of all racers in the swim.
Enjoy.
Lastly, if we wanted to judge our performance against others, we could label each effort as front of the pack (FOP), Middle of the pack (MOP), and Back of the pack (BOP). I finished MOP, but I'm a BOP swimmer. Nathan is a FOP swimmer, MOP finisher.
Nathan had the best result in any one event, he beat 76% of all racers in the swim.
Enjoy.
| Swim | T1 | Bike | T2 | Run | Total | |||||||
| Adam | 85 | 74.9 | 301 | 10.9 | 173 | 48.8 | 291 | 13.9 | 107 | 68.3 | 126 | 62.7 |
| Stephen | 272 | 19.5 | 168 | 50.3 | 163 | 51.8 | 87 | 74.3 | 143 | 57.7 | 161 | 52.4 |
| Nathan | 80 | 76.3 | 178 | 47.3 | 159 | 53.0 | 91 | 73.1 | 252 | 25.4 | 197 | 41.7 |
| Ryan | 163 | 51.8 | 289 | 14.5 | 183 | 45.9 | 313 | 7.4 | 231 | 31.7 | 214 | 36.7 |
| Hollie | 243 | 28.1 | 263 | 22.2 | 247 | 26.9 | 281 | 16.9 | 213 | 37.0 | 237 | 29.9 |
| Devin | 200 | 40.8 | 270 | 20.1 | 262 | 22.5 | 305 | 9.8 | 321 | 5.0 | 309 | 8.6 |
| Ethan | 236 | 30.2 | 303 | 10.4 | 314 | 7.1 | 301 | 10.9 | 305 | 9.8 | 313 | 7.4 |
Sunday, August 26, 2012
Utah Half Run by skaas at Garmin Connect - Details
Utah Half Run by skaas at Garmin Connect - Details
I was most pleased with my run performance. I was upset with my swim time, I hit my bike prediction right on, but I didn't know how the run would go. I ignored my Garmin for the first mile, until it buzzed at me with my time. I then tried to keep my HR under 155. I knew I could run the whole race over 160bpm, but I wanted to save some for the end. I had a thermo tab every 3 miles and a gel every mile after. At every aid station I drank a cup or 2 of water and poured a cup on my head. I had the people with the hose soak me every time I saw them. My shoes didn't get really wet until the last 3 miles. It was fun to see all of the guys every 20 minutes. I didn't catch up to Nathan until about mile 3 or 4, but I knew that even when I caught up to him that he was still 9 minutes ahead of me. I felt great the whole run. My feet were getting sore at the end, but nothing too bad. I wonder if I could have ran harder the whole race...but that will be something to think about. I was upset that I wasn't able to finish the race in under 6 hours, but I was at 5:58 when I hit 13.1 on the run, but the run was 13.6 miles for some strange reason. I ran about 10 minutes faster than expected. Overall this was a great race for me. I took about 30 minutes off of last year's time and this course as about .3 miles long on the swim, 3 miles longer on the ride, and .7 miles longer on the run.
I was most pleased with my run performance. I was upset with my swim time, I hit my bike prediction right on, but I didn't know how the run would go. I ignored my Garmin for the first mile, until it buzzed at me with my time. I then tried to keep my HR under 155. I knew I could run the whole race over 160bpm, but I wanted to save some for the end. I had a thermo tab every 3 miles and a gel every mile after. At every aid station I drank a cup or 2 of water and poured a cup on my head. I had the people with the hose soak me every time I saw them. My shoes didn't get really wet until the last 3 miles. It was fun to see all of the guys every 20 minutes. I didn't catch up to Nathan until about mile 3 or 4, but I knew that even when I caught up to him that he was still 9 minutes ahead of me. I felt great the whole run. My feet were getting sore at the end, but nothing too bad. I wonder if I could have ran harder the whole race...but that will be something to think about. I was upset that I wasn't able to finish the race in under 6 hours, but I was at 5:58 when I hit 13.1 on the run, but the run was 13.6 miles for some strange reason. I ran about 10 minutes faster than expected. Overall this was a great race for me. I took about 30 minutes off of last year's time and this course as about .3 miles long on the swim, 3 miles longer on the ride, and .7 miles longer on the run.
Utah Half Bike by skaas at Garmin Connect - Details
The ride was much better than last year. I felt great the whole ride. I was able to hit all of my nutrition. I didn't drink as much as planned but it wasn't as hot as I thought it would be. I had one bonkbreaker at about 5 miles in, a little over an hour after the race started. I ate the other about an hour and 15 minutes later. I drank 1 bottle of perform in the first 15 miles. At the aid station I stopped and got 2 bottles of Gatorade, I put one on the bike and one in my jersey pocket. I drank a bottle of perform and one bottle of Gatorade over the next 30 miles. Over the last hour I had 2 Gu's, about a half an hour a part. I drank 1 more bottle of Gatorade over the last 15 miles. Total fluids= 125oz. Total Calories= 1200 or about 400per hour. I didn't look at my HR for the first few miles, I knew it was high and I just wanted to get settled in. Once I felt comfortable, I tried to keep my HR between 140 and 145. Every few miles I would kick it up to about 150. Over the last 10 miles I tried to push it a little harder in hopes to catch up to Nathan, but that didn't work end up happening. The roads were almost all chip-seal. Some of the road near the turn around was in bad shape. I luckily avoided most of the bad stuff and finished with no bike problems, except for a broken ziptie that was holding my Garmin on to the bike (I was able to catch the Garmin before it fell to the ground at 20mph).
my results
UTAH HALF RESULTS
|
126
|
169
|
Adam Kaas
|
M3034
|
40:11
|
4:55
|
2:54:02
|
4:00
|
2:08:22
|
5:51:28.8
|
|
161
|
240
|
Stephen Kaas
|
M3539
|
50:35
|
2:50
|
2:52:56
|
1:36
|
2:15:41
|
6:03:35.3
|
|
197
|
32
|
Nathan Kaas
|
CLYDE
|
39:41
|
2:56
|
2:52:16
|
1:37
|
2:41:01
|
6:17:29.5
|
|
214
|
97
|
Ryan Tyler
|
M2529
|
44:25
|
4:36
|
2:55:01
|
5:03
|
2:35:32
|
6:24:34.7
|
|
237
|
106
|
Hollie Tyler
|
F2529
|
49:01
|
3:54
|
3:09:51
|
3:43
|
2:29:09
|
6:35:34.9
|
|
15
|
10
|
shacarjan
|
53:03
|
0:50
|
3:24:16
|
1:41
|
2:41:52
|
7:01:39.0
|
|
309
|
142
|
Devin Kaas
|
F3034
|
46:08
|
4:03
|
3:13:09
|
4:27
|
3:20:33
|
7:28:17.3
|
|
313
|
24
|
Ethan Kaas
|
CLYDE
|
48:08
|
5:01
|
3:32:24
|
4:17
|
3:01:30
|
7:31:17.8
|
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