Midwest Meltdown Sprint Triathlon Full Report - 8/29/10

So here's the full report:

Last Sunday was the Midwest Meltdown triathlon at Miola Lake in Paola, KS. I chose to run the short course since I ran the long course at Jackson County last weekend – 750 yard swim, 10.43 mile bike, 3.1 mile run.

Also check out my EXAMINER ARTICLE for a brief tech write up.

Setup:
The forecast was for low 90's, sun, medium humidity. Somehow the swim was wetsuit legal. I mean, we have been in the 80's and 90's for WEEKS! Last week was pretty mild, I think even 50's one night, so I guess it could happen. But SWEET! I'll trade 2 minutes of swim time for 30 extra seconds of T1 time any day! My wife gave me crap for swimming 750 yards in a wetsuit, but you can't argue with results!

Pre Race:
I was on my own for this one. That doesn't really bother me. Getting up at 4am and heading out at 5am on a Sunday for a sick prego wife and a 2 year old isn't much fun.

Arrival:
Parking was across the street from the transition. It's a low profile lake so it's pretty informal. Transition was a mowed area and parking was the same across the street that goes around the lake. I was probably 10th there. Good transition spot by bike/run exit and plenty of port-a-potty chances.

Pre Race Port-a-potty:
This race is smaller than most others in the KC area. So, I think there was maybe 6 port-a-potties. With the early arrival, I didn't have many problems and no lines. Towards the start time, lines were getting pretty long but I was done with my customary two visits pre-race. Too much info? We're all friends here...

Warm Up:
The swim beach was inside of the swim loop. We had plenty of time to splash around and get warmed up. Surprisingly the water was pretty cool. More so than last year. I guess I can buy 78 degrees for wetsuit legal.

SWIM!!!:
Holy heck it was a cock fight out there! That was by far the most I had been swum over and kicked and grabbed in a race. I was to the inside and away from the main group but I guess they all immediately headed to my line. Luckily no injuries and that wetsuit paid off! 9th of 155 sprint racers! That never happens!

BIKE!!:
The bike was two loops of a 5 mile loop of the road around the lake. It doesn't get much more flat than this! Check out the profile from my garmin. It was windy on the back side where the only real elevation gain was at so that sucked losing momentum there, but overall it was a fast course! Just the way I like it! I'm not a climber.




RUN!:
The run was on the same road. It was an out and back to the damn and a turnaround. There was a slight elevation change but as you will see in the results I maintained 7 minute miles and used that to catch the 3 people that passed me on the bike. Again, no one passed me on the run! Threshold workouts paying off! I caught 4 or 5 guys on the run. One guy afterwards said I looked "really under control". Little did he know I was in the red and ready to be DONE after mile 2.




FINISH!!!:
When the guy after me said "I think you got 3rd" I was like... um no way. They had result printers at the finish and it said 7th. Not bad, but not 3rd. I was a little bummed until I checked the results at home that night...

RESULTS:
Swim : 12:42 - good enough for 9 of 155
T1 : 2:00 - extra time for the wetsuit
Bike : 28:59, 21.6mph
T2 : 0:40 - sweet transition spot paid off
Run : 22:10, 7:09 pace - sweet!
Total : 1:06:40
Overall : 5 / 155
Age group : Not counted if you are in the top 5!

RESULTS ONE STEP FURTHER:
I ran this race before, but it has changed venues like 4 times and this particular venue last year I ran the long course, I guess you could look at averages:

2009 - swim 31:23 – bike 1:00:42, 20.6mph – run 40:10, 7:43min/mile – 2:15:43 total

MY TAKE:
So top 5! Never done that before! This series gives awards to the top 5 in each race category. I get something in the mail. I'm not sure what as the site doesn't really specify. My fingers are crossed that it's like $1500 or some sweet ZIPP 1080 wheels... but probably not.

POST RACE:
The digs were good at the end. Grapes, bananas, apples... more beer than people could probably drink! I'm more of a cold mountain dew guy, but whatever works. Overall this was a nice end to the season here in KC for tri's. I still have Branson but I have no illusions about placing overall or in my age group. I'm just looking to do better than KS IM in 2009 (6 hours) and not flat out like this year at KS. So it's a nice feather in the cap for 2010. I'm hoping to hit a lot of sponsor applications for 2011 so hopefully that helps out. =)

I also think fixing the front brake from the rubbing problem helped A TON! No rolling friction this race...

PHOTOS:
I didn't see race pics yet, I did bring the camera but most were shots of the race and transition, that you can see in the Examiner report.

Next up is moving crap into the basement office, getting kiddo #2 room ready and training for Branson HIM!

Midwest Meltdown Mini Report Teaser

So busy Sunday night and Monday morning = no time to get a good post together with a full race report for yesterday.

EEEEEkkk you say? No worries. I'll work on it when I can.

But for now, chew on this! I got 5th overall in the sprint race so say the final results!

Here's my Examiner Report that's a little less biased than my blog for some tech info about the race. Notice I'm 5 on the results for short course.... did I mention I got 5th overall on the short course?

That never happens. Swim was wetsuit legal so that probably got me a minute or so after extra time in transition, but bike felt good and the run was 7 minute miles. It came together!

I'd like to think my day-before Chipotle Burrito gave me that carb loading I was needing. It had been a staple of EVERY race except last weekend when I was so-so. Lunch - Chipotle Burrito, dinner - posta and chicken. 50% of the time it works all the time.

More to come, but 5th overall! Woo hoo!

Friday Jam Day - Falkee Invitational Triathlon

So, overslept (more like over snoozed) yesterday morning and figured I would make up the light BRIK in the evening on the treadmill and trainer in the new office in the basement. Didn't happen. Sooooo I did pretty much a triathlon this morning. Albeit not in the right order, but 10.3 mile bike, 3 mile run and 2000 yard swim. I got first! Of course, no one else knew we were racing.

I did get 6:59 minute miles this morning for my BRIK, though! Stoked about that given the fact all I had were GU chomps to operate on. Running low on GU gel so I conserved for the sprint Tri Sunday.

Man it was a chilly run this morning! Had some base layers and gloves for the ride and started shivering towards the end of the swim. Lost too much body fat maybe? My wife said I needed more body fat, much like SteveInASpeedo.

Speaking if which, Emily has been home ALL WEEK! Shhh don't jinx it. We have home health coming over to give her fluids but her veins are now getting shot because she has had to have so many IV's... kind of like a crack head but for a good reason. Thanks for all of the well wishes on the comments!

Next week needs to be a big week volume wise for training. After that it's taper for Branson and then I play the rest of the season by ear after kiddo 2 pops out and we get a rhythm going.

On top tonight is some chillin watching some sad Chiefs. 0-2 in pre-season and D Bowe I don't think had a catch... or if he does it wasn't big enough to notice. Hopefully they stink again and I can get lower level for $25 a ticket! Nothing like cheap bad football. Kind of like old warm beer.

I'll leave you with some Examiner articles and the Garmin report of my sweet BRIK run this morning. I wish I would have worn the heart rate strap but I'm not used to using it so I forgot it.

KAYAKER ATTACKED BY FLYING CARP
MORE ON LEADVILLE 100
KC EVENTS THIS WEEKEND

2011 Race Schedule... already?

So, quietly I have been formulating my wish list race season for next year. I test my wife every now and again to gage how she'll take it. Some days good, some days I get a look like I have a 3rd eye or antlers growing out of my head.

But, it's odd (and I think a lot of multisporters do it) that the 2010 season isn't over for me and I'm already planning 2011. Maybe it's to keep that fire going to motivate me to keep training. Maybe it's the thrill of finding new challenges... or maybe I'm just nucking futs.

I guess partly this is going on now is that next weekend is the Midwest Meltdown Tri and usually ends the racing season. Shameless plug - I'm still trying to raise money for Train 4 Autism and only have $20 thus far... help help, gimmie gimmie. =) This year, I still have IM Branson so I guess it's not really sunk in. Maybe I'll go that race and be good for while? It did take me like 4 months to think about another 1/2 IM after Kansas in 2009.

But, 2011 I'm eyeing IM KS in June, IM Boulder in early August and Leadville 100 Mountain Bike Race in mid August. After doing a story on Levi winning this year and finding another story about a dude that's riding a full IM on a single speed BMX to prove anyone can do it, I figured a 100 mile mtn bike race is off the beaten path, so to speak.

I floated that idea past my wife over lunch... it went something like this:
Me "IM KS in June, IM Boulder in August and LV 100 in August..."
Wife "when do we have time for the divorce?"
Me "July looks open..."

She's a good sport.

=)

JACKSON COUNTY TRIATHLON RACE REPORT – 8/22/10

Hey, if you have been reading lately, then I will confirm that YES, I still run triathlons while trying to manage what life is tossing at the family these days.

Last Sunday was the Jackson County triathlon at Longview Lake in Lee’s Summit, MO. I decided to run the long course to get some distance racing in for IM Branson prep – 1050 yard swim, 25.3 mile bike, 5 mile run.

Also check out my EXAMINER ARTICLE for a brief tech write up.

Setup:
Forecast of mid 90's, sun, humidity. Heat index was forecasted around 96 degrees… I’m tired of humidity.
1050 yard swim, 25.3 mile bike, 5 mile run

Pre Race:
Seeing that Emily had been in the hospital getting IV fluids for the past 4 days, we thought it best to have her stay at home and rest. So, I enlisted Grandma to be on Riah duty for the triathlon. Up at 4am and to Grandma’s at 5am. Not many surprises and we all were ON TIME!


Arrival:
Good thing I was on time. They parked the first two rows of cars in the grass to the west of transition and then decided it was too much of a marsh to keep parking people there. They stuck cars anywhere they could and if you got there a little late, you were looking at maybe a ¾ mile walk to transition. It was a good turnout unless you were a late arrival!

Transition entrances and exits were marked with signs on the ground and denoted by the timing mats. Bike racks were low profile wooden slotted racks that racers must place the rear wheel in. Overall the racks served the purpose, but more often than not athletes would not adhere to alternating facing bikes different directions allowing for each space to be correctly used. If not followed, then the handlebars become entangled and could result in a bike on the ground or lost time in transition. Same as other races by the same organizers. Number marking and chip handout went smooth. They only surprise was changing of heat groupings due to so many late registrants.

Pre Race Port-a-potty:
One location of 9 to 10 port-a-potties at the end of transition. Towards heat 1 start, the line was growing long, but it was nothing out of the ordinary for a multisport event. If you got there early such as myself… it was unlimited access which all of us that have competed in multisport knows, we like out toilet access.


Warm Up:
I tried to get out and get some yards in to get the soreness of finishing the basement and moving furniture out of my arms. More on that later, but it was not the best idea to move desks and treadmills two days before a long distance tri.

SWIM!!!:
WHERE AM I GOING! So, when you’re trying to swim off to the first turn buoy, dense fog does NOT help. They parked a pontoon boat along side the buoy, but no one could see that either! So we blindly swam off and hoped not to hit a boat or life guard. It was a two loop swim course. A lot of people don’t like the fact they had to exit the water and run back to the start. I don’t mind since swimming is not my strong event and I can run faster! Suck part was I entered in for lap two the SAME EXACT time as another heat started. I had to go through kicking and punching a second time! That blew. I didn’t need that and my time probably suffered for it. I don’t know who started the idea, but the swim start is not an opportunity to kick and punch the crap out of people. It’s not a mosh pit. Keep you line and keep it civil!

BIKE!!:
So after listening to pro Chris Legh (EXAMINER ARTICLE HERE ) at his clinic the day before, I decided not to go too hard on the bike so I would have some reserve for the run. A, I knew by run time it was going to be HOT, and 9, I hate feeling like I had to drag @ss to the finish line. They have a monster steep hill and a long grinding medium grade hill. I just stuck it in granny low and spun to the top and hit the gas at the top. It seem to work and I didn’t blow the legs up. Good training for Branson. I didn’t really care for the one guy yelling LEFT LEFT LEFT at everyone cause he was super cool passing everyone and cutting people off. There were two lanes of traffic man, use em. =) By the way I passed him on the run with a mile to go. Good work blasting your legs on the bike.

RUN!:
So, Longview Lake peeps decided to rip out the paved trails we use for the triathlon and replace them with crushed gravel. I didn’t think the paved trails were all that bad, but I guess they were. That was interesting. Add some heavy rains in last Friday and you have some washing out, muddy and soggy spots. It was easy on the body but felt like a slow run since it’s not pavement like I’m used to. I did, however, pass like 7 people. Got passed once but caught him with a mile to go. I honestly can’t remember a race where I didn’t get passed at all on the run. Looks like my bike pacing worked for a good run split.

FINISH!!!:
I was ready to be done! It was starting to get hot and humid and the last ¾ mile had no shade on the trails we ran on. I was split on what I felt when I started the run and the pro Chris Legh was sprinting to the finish. Granted he spends 40 hours a week training and that’s his job, but I’m still competitive. From what I heard luckily I was in heat 1. I had no issues with aid stations, finish line food, etc. Some friends said they ran out of cups on the aid stations and had little food left at the finish. The organizers said they had a large influx of late registrations and sounds like they might have been a little underprepared in that regard.

RESULTS: (note that what I had on my garmin didn’t match distance wise but to compare apples to apples, I used the event results)
Swim : 19:10
T1 : 2:07
Bike : 1:11:51, 21.3mph
T2 : 1:19
Run : 37:59, 7:36 pace
Total : 2:12:24
Overall : 44 / 199
Age group : 6 / 25

RESULTS ONE STEP FURTHER:
2009 - swim 18:49 – bike 1:10:45, 21.7mph – run 37:57, 7:35min/mile – 2:11:16 total
2008 - swim 31:45 – bike 1:12:30, 20.8mph – run 40:00, 8:00min/mile – 2:30:30 total

MY TAKE:
So time wise I did “worse” than last year. But, this was an A race last year and this year it was a B race and I was MOVING furniture two days before and my wife has been in and out of the hospital. I think with my given circumstances, it’s not too bad being a little over a minute off from last year. But the interesting note is I placed better overall and in my age group this year. So, we are all getting slower! That and my front brake was rubbing so there’s no telling how much momentum I was losing due to friction… right!?

My friend Tony raced his first long course triathlon for Train 4 Autism and he was cashed at the end! The combination of mud on his shoes picking up gravel and the heat slowed him up on the run but he was a trooper and made it to the finish line. Good work, Tony!

POST RACE:
So above I addressed the food depletion issues. I had a good experience while some of my friends didn’t. One even said she wouldn’t do it next year which is sad. Hopefully they learn from it this year and plan better with late registration.

PHOTOS:
So I didn’t bring a camera nor did my mother, so you’ll have to live with a shot of my race bib. =)

The infamous rubbing front brake...

Exciting race bib decal..

One thing I noticed since moving the office downstairs is the collection of running shoes in the entry way from our garage. Now I can look out of the door to the office and it dawned upon me, I have too many fricken shoes! Here’s a shot below of just SOME of them. Feel free to guess which is which:

Work Shoes
Yard Work Shoes
Older Running Shoes to be made into New Yard Work Shoes
Newer Running Shoes Being Broken In
Every Day Shoes Not Meant for Running (hint if you had read my blog lately, you know what brand I run in and which ones I just wear when running errands)

I won a Singimal... what?

So, while checking out Twitter one day, I found a tweet from Quiznos. They were offering a Singimal giveaway. So, I tweeted back to them and they picked me! I was pumped... cause I thought it was a new sandwich or something. =) I had seen the new commercials with the singing cats... and those are singimals. So, I won one! And it came today while I was working on the basement!





He was sitting on the shelves watching me work hard.



So I made him hit the treadmill to keep him in shape.



He was wiped out after 10 minutes. But, "he loves the subs"! =)



Couple of Examiner Articles below.
MY FRIEND TONY TRAINS 4 AUTISM
LEVI WINS LEADVILLE 100
EVENTS IN KC THIS WEEKEND

And, Daddy did a mean pony tail while mommy was in the hospital again getting fluids from pregnancy stomach issues. Hopefully she comes home tomorrow and they set her up with an IV to get fluids every other day until b-day for kiddo 2.

Fire Sale

Also ebaying some wheels if you or someone you know needs some.

Makin room.....

http://cgi.ebay.com/ws/eBayISAPI.dll?ViewItem&item=200509706887

Giveaway Postings

To help spread the word about future contests, I'm teaming up with www.giveawayscout.com.

From their site, "Giveaway Scout is a giveaway search engine. Our users subscribe to receive updates on the latest giveaways on the web. Add your blog and your giveaways will be exposed to our large network or users."

Stay tuned for any future giveaways!

PS - Flatout Jim, still need somewhere to send your socks! =)

Selling a trusty steed!

http://kansascity.craigslist.org/bik/1902357686.html

And the Winner is...

Drumroll please... FLATOUT Jim. With 3 entries, Jim accounting for 2, I had a "first to 2 picks" wins. After the 4th random.org number generator, I got entry 2 a second time, which was Jim. Congrats! Send me a email (link to the right) or comment with where to send the socks and be ready to enjoy the fart power! I promise no junk mail. =)











This week was suppose to be a 12+ hour training week. I got my miles in, but I only got 10 hours in. Maybe I'm getting faster? =) With so much going on (wife in the hospital, 2 year old, finishing the basement, sleep, work) I guess training was on the back burner. =) I did get out for a 50 mile ride Saturday morning and it was almost COLD! We FINALLY got a break in the heat here in KC and it was mid 70's Saturday and Sunday morning. My 11 mile run Sunday was a lot springier than usual keeping around a 8:15 pace. I was pretty happy with that.



It's in the 60's RIGHT NOW! SIXTIES!!!!!!! Holy cow I need to get out of work and hit the pavement!!!!!!!!!!!!!!!!!!!!!



Here's my latest Examiner Article about a local BIKE TOUR here in KC.

And as much as it pains me... I'm selling a road bike. It's my first "real" roadie and it pains me... With kiddo 2 on the way, we need more room (wife wouldn't let me sell kid 2 instead) and really, I don't need 3 bikes. Craigslist ad coming soon so spread the word if you know anyone looking for a bike. Willing to ship if someone wants it out of state. Please ignore the de-construction of my entry way in the picture. =) Dura Ace components, I'm the 2nd owner, never wrecked, 2003, aluminum, size 56, great bike! Message me if you want to know more.

Is it just me, or is it hot in here?

115 heat index, really? Is that necessary? I don't think so. Luckily I hit the ride and run BRIK early this morning when it was only 88 degrees and like 90% humidity. Here's the Garmin connect data. I tried to push to 20mph bike and 7:15 or better run pace. Not too far off!




Meanwhile Emily went in AGAIN for IV fluids since she loses her lunch 14 times a day. We are actually not too happy with our OB as she wanted to admit her again today just for fluids. They seem content just to check her in and out despite the fact she's not able to keep anything down.



I also have to admit I'm a big NFL fan and the Chiefs are playing tonight in the first pre-season game. They will probably be 8-8 if they are lucky this year, but I grew up watching them so I'll keep watching.

I'll leave you with a sweet picture of me catching "air" on the wake board last weekend and my latest Examiner article. Note : Examiner just "upgraded" so some articles may be wonky.



Don't forget about the SOCK contest closing soon!

KC EVENTS THIS WEEKEND

Thursday Humor

A little parenting humor from my mom... I wonder if she's making reference to how I raise my kids or how she raised me and attitudes have changed.

Plastic head gear, check.


Where was the dart board?


Oops.





As long as it keeps them quiet for 10 minutes, right?

















Does she have a permit for that thing?


Mmmmm cake batter. You do know the beaters come off the mixer, right?

The Heat Is On!

Heat index above 100 all this week... holy crap! More motivation go get out in the morning to get the workouts in... Tuesday ride and Wednesday run in the books! It's just not natural for weather to be this hot and humid in Kansas! My lawn is taking a beating!

Found a nice little Wednesday humor to share from my friend, Mike's, facebook page. Nice SNL short video.
http://www.hulu.com/watch/1415/saturday-night-live-snl-digital-short-people-getting-punched-right-before-eating

I've crossed over into the twitter world... feel free to become my twit and follow me. =) https://twitter.com/TriJayhawkRyan




Latest Examiner articles
Race for the Cure & Red Dog Run Recaps
Lance accused of doping, again!

Don't forget my goal to raise $250 for Train 4 Autism by August 29th Sprint Triathlon.

Also don't forget the Sock contest. Right now I have one quasi entry. Don't lose out on some sweet burrito socks. And, don't be ashamed to wear them if you win! We all fart. If you can pee on your bike riding 30mph or pee in your wetsuit less than a foot away from another triathlete, you can wear socks advertising your farting prowess... =)

Happy hump day.

Items Brewing in the Pot

So some latest developments...

1. Got some new swim gear! No longer swimming with my busted and glued swim paddles! Got some new Speedo swim paddles and LOVING them! It worked out nicely that my health insurance allows credit for physical activities. Training for 2 1/2 IM's allowed me to collect a few points... and I cashed them in raiding my Amazon Store for swim paddles and a swim buoy. Swam Friday over lunch and instead of 300o yards in 58 minutes, I did 3000 yards in 55:30 minutes... I would like to think I did all that myself but using a swim buoy instead of the foam pool weight dumb bells probably helped.






2. Joined Train 4 Autism for my upcoming sprint race at Midwest Meltdown. Shameless plug - if you have ever dealt with autism for you, a loved one, or acquaintance, please think about donating for the cause. Even it's $5, it helps! Currently my 2 year daughter is very healthy and we pray that kiddo #2 on the way will be healthy as well. My friend Tony's story about he and his son inspired me to joint the cause with my athletic abilities.

3. Hospital visit 3 for pregnancy #2. Emily has been having issues keeping water and food on board so she's checked in to get some fluids and monitoring to make sure thing stay ok. No emergencies.... yet.



4. In addition to the training, we got to hit up a lake with my friends Mike and Renee on their new hot rod boat. Seats like 100 and is one sweet water skimmer! I got out and hit the wakeboard and now I'm paying for it. I'm not super sore but I definitely feel it in the back and arms.

5. Got around 9 hours in this weekend. I hit Longview lake for a couple of loops and met up with Chris P from Beginner Triathlete.com. He smoked me on the hills and from my trusty Garmin the last lap I rode with Chris was my fastest split. Thanks for pulling!

Now, for a 12 hour week this week! Oh where to find the time!





6. Some latest Examiner articles.
APPLE MAKING BIKE COMPUTER?

TEST RIDE A CERVELO REVIEW

OPEN WATER SWIM SPOTS IN KC

GU Chomps Contest

For anyone looking to win some GU Chomps!

http://mile-posts.blogspot.com/2010/07/gu-chomps-review-giveaway.html

Off the plan for a day...

So, no morning run. 14 days without a true day off so I took one. =)

And just for my friend Mike that asked if my Blizzard was on my training plan...

It's not.
It was good.

Enjoy...

DC Rainmaker: Garmin Forerunner 310XT Giveaway

DC Rainmaker: Garmin Forerunner 310XT Giveaway

It's just a flesh wound...

So, over the course of my swimming workout over lunch, I managed to scrape a nice gash in my big toe. It may not look horrible, but it was pretty deep and HURT until I cut the flappy part off. Ew.



Missed the morning workout for the BRIK ride/run. But that worked out ok as I got in on the Cervelo eRide today at Elite Cycles in KC. Took a P3 out for a spin with some sweet ZIPP 1080's. I was able to get on 10 miles in the 30 minutes they let us flirt with the bikes. So that made up for 1/2 the BRIK. I'll torture myself with a 3 mile all out sprint with a weight vest on tomorrow morning. She be good stuff!

Ok, I mentioned a give-a-way a few days ago and here it is.
I posted a contest for best embarrassing stories a while back and anyone that voted got their name entered for a prize. Well, it was never claimed! Their misfortune is your gain! Here they are, burrito powered fart socks!



How do you get some phat socks like that? Here's how!
You get a entry by doing each of the following:
1 entry for commenting on this post with some info to identify you with later
1 entry for liking FalkeeTriathlon on Facebook.
1 entry for joining Kansas City Endurance Sports on Facebook.
1 entry for Subscribing to my Examiner Page - Subscribe by hitting the "subscribe" button next to my name.

In your comment, list out a way to identify you like "Joe in Frankfurt" and what you did for how many entries. If you have already liked, joined or subscribed, that counts too. Just let me know.

Commenting closes Sunday (8/8/10) night.

Here's a few Examiner articles to check out.
LANCE ANNOUNCES COLORADO PRO CYCLE TOUR
SWIM GEAR & DRILLS

Sunshine Funshine

4:30am 9 mile run or get some sleep and 2pm 9 mile run?

I went with option B. Sleep in and run at 2pm. BAD IDEA!

It was around 90 degrees and 75% to 80% humidity. I loaded up with my waist belt with water bottles and headed out at 2pm. I got to mile 2 before it started hitting me. I tried to get the out part that didn't have much shade over with first. Luckily coming back was on some trails with decent tree coverage. But that didn't really matter as I was wasted at mile 5.

I guess you need a HOT AS BALLS run every now again to fortify your beliefs that running pre-dawn is the best choice this time of year.



I do have to admit, looking at the Garmin connect info, I was able to hold 9 minute miles at the end which in the past, would have been around 10 minutes. So, I didn't overheat, walked when I needed to, hydrated when I needed to, and made it home. You can clearly see mile 1 and 2, looking good... and then DOWN HILL. Oh and the 9 miles turned into 10.5 since I under estimated the route length. It would have been more but I was walking steep grades on the way back and turned the garmin off for that. Cheater? Maybe, but that's what I did. =)

That run got me over 100 miles for the week and over 10 hours of training in for last week! Double bonus. Since I have a triathlon in 3 weeks, I think this week will be a smaller volume and the biggest volume will hit the week after to allow a taper for the olympic triathlon (A race). THEN, large volume getting ready for Branson 1/2 Ironman!

I'll leave you with last week's training totals and Examiner articles.

WIN FOR KC WOMEN'S TRIATHLON
ROCK CREEK NIGHT TRAIL MARATHON