Thurs 30 Sep 10 (AM/PM)

Rest day #1 in preps for .5 marathon Saturday 2 Oct in Jax (USMC half marathon)
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Wed 29 Sep 10 (AM)

1:26 hour 10 mile run (same as Monday the 27th). Banana and cookie pre. Banana hammer gel during. 189.4 post weight.
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Tues 28 Sep 10 (AM)

1 hour AM swim @ Savannah Club (SC). Felt good throughout. Rice crispy bar and banana pre. 100M fist swim. 50M no leg swim.
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Mon 27 Sep 10 (AM)

1:26 hour / 10 mile AM run from home over to the base perimeter road, down to the State Park, golf course, & back. Legs got tight near the end (near cramp). Had 3 endurolytes prior, a banana, banana hammer gel, and a cherry almond Lara bar. Was up throughout the night (bed at 2300, up @ 0130) because of broken boats. Ugh. Running tired is good training I guess.
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Sat 25 Sep 10 (AM)

[Orlando Youth Temple Trip]. Next Sat: Marine Corps Half-Marathon in Jax.
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Fri 24 Sep 10 (AM)

1 hour swim, 100 1 arm (ea side), 100 fisting. @ SC
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Thurs 23 Sep 10 (PM)

2:02 hr/40 mile road bike ride. Chaney road & back. Neck & upper back r sore.
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Thurs 23 Sep 10 (AM)

1:26 hour 10 mile AM run on base w/ a courtesy nature stop. PB Lara Bar during w/ 2 bottles of agua. Legs were sore so I welcomed the pain and pressed on through.
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Wed 22 Sep 10 (AM)

1 hour AM swim @ SC. Water is cooler now. Just abt perfect. Muscles bathed in pleasant tiredness. A nap would be nice about now.
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Tues 21 Sep 10 (AM)

1:24 hours 10 mile AM run on the base. Wx was cool (maybe 70) and it felt really nice starting out. Legs got tired abt mile 6 (century ride last Sat). Had a cherry Lara bar and some gel. Wore the nathan belt. All good.
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Swampman 100 Bike Tour (Macclenney, Florida)

Saturday 18 September 2010

I rode in the Swampman 100 mile bike ride today in Macclenney, Florida (west of Jacksonville). This is my ride report. Arrived at the YMCA in Macclenney to find several hundred enthusiastic bikers of all ages and appearances getting prepared to take on the day. The packet pickup was a breeze and consisted of a paper bag (think lunch sack) with a shirt rolled up inside. Simple is better right? There was a healthily line for the bathroom on the mens side of the house and with only one sit down toilet that was an issue. Fortunately I was in need of #1 only. There was no waiting at the community pool next door which you should consider if you do this event. They had bagels and fruit, coffee etc on hand as well.
At right about 8 AM (too late to start IMO) they told everyone to mount up and make their way out to the roadway for the starting horn. This is not a race but a ride but you wouldn't have known this given the enthusiasm of the bikers as they flocked to get up near the front. A few instructions followed concerning how to interpret the markings on the road. I will repeat them here in the event you have found this post in hopes of gaining info about this event for future consideration. The markings at intersections or turns consisted of a circle with a line branching off of it at the prescribed angle of movement (i.e. a right turn would be a circle with a line at 90 degrees). For those doing the century there was a 100A route which was to be taken first and then a 100B that followed after 100A was completed. This became a fairly simple situation to interpret after you had seen several of them.
The course was just as advertised: flat, scenic, and not much traffic. Everyone went out as a crowd and stayed together for the first 5 miles or so. The spread began from there

Mon 20 Sep 10 (AM)

1 hour lap swim @ SC. Some fist stroke 1 length each of single arm.
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Fri 17 Sep 10 (AM/PM)

Rest day #2 in preps for 100 mile bike ride Sat AM. The Swampman is on @ 0800.
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Thurs 16 Sep 10 (AM/PM)

[Rest day] Sat century ride @ Macclenney, Fl
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Wed 15 Sep 10 (PM)

2:02 hours 40.12 mile tri-bike ride to Chaney road and back. Rocked out the new Cannondale jersey. Legs are sore now. Should have done 1 hour instead of 2 inasmuch as I have that century ride this Saturday. Oh well guess we'll see about the wisdom of it then.
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Wed 15 Sep 10 (AM)

70 min AM swim @ SC. Tried fist swimming and several other techniques gleaned fm a triathlon book. Different muscles. Good.
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Tues 14 Sep 10 (AM)

1:26 hour 10 mile run (on trail n track). Lots of sweat n sore muscles @ end. #Clif bar pre w/ pnuts. Needed more water almost cramped.
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Mon 13 Sep 10 (AM)

1 hour AM swim @ SC. Earplugs were uncomfortable and goggles uncooperative. Legs n arms felt OK.
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Patriots Memorial Bike Ride

Completed the 91.1K bike ride today with about 100 other cyclists. Finished the 56 miles in 2 hrs and 44 minutes. It was good and I felt strong at the end. Some bonus material from Scott Dunlap's trail running blog:

I was surprisingly comfortable by the first buoy, picking a line wide of the fast guys and finding a nice aerobic rhythm. Clearly the month I had squeezed in at the pool, thanks to stealing away during Sophie's swim lessons, had given me a base to work with. I was also trying the "lesson of threes" that I had picked up from some Ironman veterans who had given me some pointers on how to use a practice race to determine my best goal pace:
Split the distance of each discipline into thirds
Swim/bike/run the first third of the discipline at a pace slightly slower than your goal
Take the middle section at your goal pace
If you feel good, go a little harder on the last third.
The goal is to save enough energy that you can be comfortable transitioning, then enter the run knowing you could run a marathon within 15% of a marathon best effort. For example, I should be able to come off the bike feeling like I could run a 3 hour marathon (15% off my marathon PR) if I gave it everything.
If you don't feel good enough to do this, then you're going too fast too early in the game. This is where 5 minutes in the swim, or 15 minutes on the bike, could cost you an hour in the run when you're walking.

Fri 10 Sep 10 (AM)

Rest day. Patriots Memorial 91.1 mile ride tomorrow 11 Sep in Ponte Vedra, FL. (Remembering those lost on 9-11 and getting a nice ride in as well).

On deck: Swampman 100 in McClenney, FL next Sat 18 Sep. I think this was the first Friday in abt 6 weeks with no AM swim. Anyone remember? [Tap, tap] "is this thing on?"
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Thurs 9 Sep 10 (AM)

Recovery workout feat treadmill and pilates (gym).
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Wed 8 Sep 10 (PM)

1:46hrs/34.79mi tri-bike ride to Woodbine fm St M's. Banana enroute + Perpeteum. Legs sore @ 1st but warmed up aftr abt 5 mi. 91.1 coming up on Sat.
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Wed 8 Sep 10 (AM)

1hr AM swim @ SC. Banana pre 190.8# post. Dark for whole swim. Water is feeling excellent at this point. Just the right temp.
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Tues 7 Sep 10 (AM)

1:22hr/9.63mi AM run. Banana pre (needed more). 193 pre wt 190.5 post. Legs got heavy near end. 20 oz of water not sufficient either. Need 2 water bottles w/ 1 Perpeteum at least.
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Triathlon Training

Image via WikipediaI am now entering the 2nd month of concentrated training for several events next year. It feels great to have a goal and to be working my way towards it. Having the opportunity to train in multiple events is also keeping the training fresh.

Mon 6 Sep 10 (AM)

90 min AM swim @ SC. Goggles made bridge of nose sore after 1 hour. 190.2 post weight.
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Sat 4 Sep 10 (PM)

3:50hrs/72.91mi tri-bike ride fm St Marys to Brunswick (36 mi) and back. Used new Profile Design dual holster water bottle holder (saddle mounted) and it is SWEET! Was able to maintain 20 MPH throughout. Glad to have 4 bottles. They were all needed/used! Got a 91.1 mi ride next Saturday. 190.8 pounds post.

Fri 3 Sep 10

1hr swim @ SC 192.4#post
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Thurs 2 Sep 10 (AM)

Recovery workout @ gym (treadmill 2.5-3.5/45 min) then light stretching and light weights (arms).
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Wed 1 Sep 10 (PM)

2:02hrs/40mi tri-bike ride 2 Chaney rd n back. Wx was a bit cooler. #tri #IM
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Wed 1 Sep 10 (AM)

1 hour AM swim @ SC. 189.4 post. Water felt premo. Tried new speedo swim cap. Took a bit to get it and the goggles synchronized. Had my own key to the pool this AM as well thanks to Susan. Least they got the fence-jumpin speedo dude a way in! ;-) #tri #IM
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