Transition Training

IronCraig and I did the out and back Sinnissippi Park route today from my house.

Run: 28:30

Then after the run we practiced duathlon transitions behind Bally's Fitness. We did an extreme Mini duathlon a few times.

1. Transition Duathlon x 1 lap = ???
2. Transition Duathlon x 2 laps = 1:56
3. Transition Duathlon x 2 laps = 1:40

Transitions are the 4th discipline in triathlon. This was the first time I have ever specifically practiced my transitions. Hopefully it will save me about 30 seconds in the Peanut Butter Duathlon.

Then later tonight I did a short trainer bike workout.

Bike Ride Time = 30:00 (110RPM)

Ethel Avenue Hills

Today it was sunny and about 80 degrees! I ran repeats at my local "torture hill". Ethel Avenue raises almost 1 quarter mile into the sky. When running Ethel, sometimes I get almost halfway up the hill and think "this isn't so bad", but I am only fooling myself. By the time I am 70% up, the constant incline has me fried. The last 30 seconds are always a struggle. But that is what makes it a challenge and certainly what makes me a stronger runner. I love to hate that hill.

Repeats

1. 1:27
2. 1:28
3. 1:29
4. 1:29
5. 1:27

Total Run Time = 30:45

This was my last key workout for the Peanut Butter Duathlon. I haven't done any fast running to try and stay injury free. Today was the closest I will come to speed work before the race. I have been playing it safe. A slow, inury free runner is always quicker than a fast, injured runner.

Bicycle Commute

Quick bike commute to class and back today. It's a good way to fit in a short workout when I don't have time. Wouldn't it be nice if more people commuted on their bikes? Wouldn't it be nice if cities and employers were more friendly to bike commuters? Maybe if more people bike commuted, it would force change. Ghandi says, "Be the change you want to see in the world. "

Total Ride Time = 50:00

Bike Intervals at Rock Cut State Park

Today's weather was pretty nice. IronCraig http://schlawin.blogspot.com/ and I did some intervals at Rock Cut State Park. The workout was suggested by local triathlete Ian Linnabary. We did 3 interval laps around the park at Time Trial intensity. Here was our workout:

1. 45:00 leisurely ride from our neighborhood to the park.
2. Lap 1 around the park = 12:06, short rest and recovery
3. Lap 2 around the park = 12:13, short rest and recovery
4. Lap 3 around the park = 12:15
5. 45:00 leisurely ride from the park to our neighborhood.

Total Bike Distance = 36.5 miles

Fat Blaster Tuesday

High intensity. No rest in between sets.

1. Nordic Track = 2:00
2. Dips = 22
3. Burpees = 15
4. Wide Grip Pullup = 11
5. Nordic Track = 1:30
6. Plank = 1:30
7. Burpees = 15
8. Power Clean, Jerk & Push Press = 95LB x 6
9. Nordic Track = 1:30
10. Ab Roller = 10
11. Burpees = 15
12. Close Grip Pullup = 12
13. Nordic Track = 1:30
14. Dumbell Incline Press = 66LB x 8
15. Burpees = 15
16. Thrusters = 95LB x 8
    Total Time = 20:15

Wow! I am really fatigued. I hate it when life gets in the way of triathlon training.

Short Treadmill Run

Run

• 21:00
• 2.71M

I am turning my focus to May 2nd's Peanut Butter Duathlon(2M run-14M bike-2M run). This will be the 5th straight year I have done the local race at Rock Cut State Park. I am extremely optimistic that this will be my best showing yet. Here are my results from the past 5 years.

05' 28th place overall

06' 44th place overall

07' 15th place overall

08' 30th place overall

09' ???hopefully top 10

Cherry Valley 30K Time Trial

The Race of Truth
The cold and rainy weather of today made me strongly consider skipping this race. But my lovely wife gave me a little encouragement and I braved the conditions.
Speaking of conditions, it was about 40 degrees and a downpour when I toed the line for the start. I was in a little pain from the cold, but soon after, I could not feel my hands or feet. They were numb. I was clipping along all alone during the first half of the race. Apparently, I was not fast enough to catch anyone but too fast for anyone to catch me. I was starting to think that I was not going to see another biker for the entire race. Eventually though, I caught a guy from behind. It gave me a little boost to pass him like he was standing still. He looked like he was decent, so it was confirmation that my effort was solid.
I do not have official results yet, but I think I finished between 49:00-53:00. I am guessing this left me close to the middle of the pack.
This was excellent training. It is impossible to duplicate this type of effort without a race. I hope it will springboard me to a strong showing in the Peanut Butter Duathlon on May 2nd.