Monday, March 20, 2006
Road to CDA 06: Sat Mar 18: California 1/2 IM
Sat 3/18
Summary: 1/2 IM 4:40.27
Swim 35:10 (pace 1:46) Rank 135
Bike 2:56 (19.1) Rank 96
Run 1:26.40 (6:37) Rank 10
2005: 4:50.27 (8/245 in age group)
Swim 34:32 (1:44) Rank 67
Bike 2:38.28 (21.2) Rank 24
Run 1:28.25 (6:45) Rank 8
Race Summary: Rainy and cold in morning. Showers while waiting for swim. Late start for my wave was lucky for me. Had rain during swim, but in T1 in noticed a huge patch of blue sky to the north...where the bike course was going.
Swim was average. As usual, the tide was going out to sea from the bay so the swim back from the turn-around was more difficult. choppy and against current.
Bike was routine, worked the hills but kept HR in check.
Able to maintain Zone 2/3 throughout ride. 10-20 mph Headwind final 12 miles was challenging. Able to maintain average pace though. 2600 ft of Ascent, 95% of which is on a 16 mile stretch.
Race director changed run course. About 90 seconds on deep sand 4 times, for a total of about 6 minutes in the sand. Each one of these miles was challenging, losing 20 seconds on 4 seperate miles is frustrating, especially since I knew I would be on the cusp of breaking 4:50 for the race.
Run was a complete unknown for me. This was about my 6th run in 25 days. I had no idea how I would feel. I decided to run first 6 miles at HR of 140-144 to be well below my anearobic threshold of 148-50. (1/2 IM florida last spring I sustained HR of 148 for 12 miles, I wasnt that confident today).
This worked out well. I got to 6, then picked up HR to high 140's without going over threshold. At mile 10 I moved into Zone 5a and at mile 12, zone 5b. This worked...able to sustain pace right to the finish line.
Detailed HR zone in different blog. I have a summary of ascent, speed and HR for each 10 mile segment of the bike course in a different blog.
Correcting mistakes, I think I could have gone about 2:48 but no faster. I am where I want to be. Each of the past 3 seasons, my June IM race has been faster than doubling my california 1/2 time. I hope the trend continues. I have learned to have no expectations though. Having too high expectations can destroy your race if something goes wrong during the event.
Summary: 1/2 IM 4:40.27
Why I am happy with this "average time". This course is not a fast course. Look at my past 3 years' times and age group ranking. I am seeing continued improvement with age.
2003: 4:57.35 (48/322 in age group)
Swim 36:30 (pace 1:50) Rank 153
Bike 2:47 (pace 20.1) Rank 91
Run 1:22.51 (pace 6:20) Rank 3
Swim 35:10 (pace 1:46) Rank 135
Bike 2:56 (19.1) Rank 96
Run 1:26.40 (6:37) Rank 10
2005: 4:50.27 (8/245 in age group)
Swim 34:32 (1:44) Rank 67
Bike 2:38.28 (21.2) Rank 24
Run 1:28.25 (6:45) Rank 8
Race Summary: Rainy and cold in morning. Showers while waiting for swim. Late start for my wave was lucky for me. Had rain during swim, but in T1 in noticed a huge patch of blue sky to the north...where the bike course was going.
Swim was average. As usual, the tide was going out to sea from the bay so the swim back from the turn-around was more difficult. choppy and against current.
Bike was routine, worked the hills but kept HR in check.
Able to maintain Zone 2/3 throughout ride. 10-20 mph Headwind final 12 miles was challenging. Able to maintain average pace though. 2600 ft of Ascent, 95% of which is on a 16 mile stretch.
Race director changed run course. About 90 seconds on deep sand 4 times, for a total of about 6 minutes in the sand. Each one of these miles was challenging, losing 20 seconds on 4 seperate miles is frustrating, especially since I knew I would be on the cusp of breaking 4:50 for the race.
Run was a complete unknown for me. This was about my 6th run in 25 days. I had no idea how I would feel. I decided to run first 6 miles at HR of 140-144 to be well below my anearobic threshold of 148-50. (1/2 IM florida last spring I sustained HR of 148 for 12 miles, I wasnt that confident today).
This worked out well. I got to 6, then picked up HR to high 140's without going over threshold. At mile 10 I moved into Zone 5a and at mile 12, zone 5b. This worked...able to sustain pace right to the finish line.
Detailed HR zone in different blog. I have a summary of ascent, speed and HR for each 10 mile segment of the bike course in a different blog.
Correcting mistakes, I think I could have gone about 2:48 but no faster. I am where I want to be. Each of the past 3 seasons, my June IM race has been faster than doubling my california 1/2 time. I hope the trend continues. I have learned to have no expectations though. Having too high expectations can destroy your race if something goes wrong during the event.
