day off

Went up the mountain and brought the climbing gear.
Hiked from Rose Canyon lake on an unmarked climbers trail and began to explore the Area known as munchkin land.
We ended up setting up shop at an area called Wall of the Waltzing Witches and ended up climbing there all day.

Phoenix

I've been in Phoenix for work since tuesday night.

Wednesday and thursday night I put in a 30 min run and a solid 10 minute straight swim.

Just warming up

Sahuarita Lake Triathlon-

My swim wave started @ 6:34am
There was about 30 of us I think.

The swim was pretty uneventful.
I never really cut loose, just kinda plodded along trying to save myself for the bike.
We for the most part caught the swim wave in front of us.
So I pretty much cleared the initial cluster of people from my wave and then had to pick my way through the wave in front of me.
The Lake is very narrow so it was tough to keep my head down and crank away,I had to sight much more then I would have liked to.

The exit was kinda long up to the actual trans area, not sure when they took the swim split.
I thought the transition went smooth and fast.

THE DREADED BIKE SEGMENT-
Well I hopped on and began Shifting into my fastest gear in the back big ring in the front and just started passing people.
It was really strange, so I thought I better reign it in a little.
I was somewhere around 28mph....Thats much too fast for me considering I just haven't been on the bike hardley @ all.
So @ this point I'm still passing people...WTF
So about 6 miles in We start going up a very mild grade and into a little little headwind.
I finally got passed by a few people with some deep dish aero wheels and bazillion dollar bikes, thats to be expected.
Well the first 8 mile lap went fine.
I ate a bit drank etc. fine.
I really started to slow down to about 18 or 19 mph on the next lap.
On the back half of the last lap I started really getting passed by small clusters of people-all on ridiculously nice bikes got passed a total of maybe 20 times max.
Not too bad considering I expected to totally choke on the ride, Like 15mph choke.
But it never happended and I stayed comfortable for the entire ride.

So the next trans went smoking fast-left my shoes clipped to the pedals and ran on in.
Tossed on my running gear and bam here we go,
Headed out on the run and started passing back just hammering(or so I thought)
Well the run went good, got tired and switched out to my ultra cadence/stride toward the end.

So splits as follows-not sure what my transtimes were though-
1k swim -19min 39 sec
my bike comp has the ride @16.8 miles-53min45sec avg speed 18.7mph-they have me @55min03(probably trans time)
5K-run24min49sec(I actually tanked the run instead of the ride! WOW!)

All 4 goals actually accomplished with a total time of 1 hr 39min 32sec!!
HAHA I thought there was no way in hell I would come in under 1:40. With 20 some odd seconds to spare! I"LL take it.

So I finish and my body is like "WE ARE NOT DONE" I had plenty of gas in the tank...
I never really pushed, Kind of just maintained.
I was very fearfully of blowing myself out so I really took it easy.
Well I wonder how fast I could actually do this in if I focused and seriously cranked?
Well maybe I'll find out next year.

It's on

Headed over to TRI-sports and picked up my packet etc..
So my swim wave starts @
6:34am-Blue swim caps!

I took the bike out for a quick inspection/short 10 min ride.
Everything checked out.
I'll check again tomorrow before racking.

I've opted to put my bike shoes on the old fashioned way as opposed to having my shoes pre-clipped and then hopping on the bike and putting them on while riding.
I'm still slow @that and believe it to be faster for me to leave the trans area with shoes on.
When I dismount I will leave my shoes attached to pedals-very fast for me and then makes it easy to rack my bike and slip my running shoes on.

Well I'm just praying my back holds up and I remember to take off my bike helmet proir to the run segment!
Goal 1- Have fun finish without out damaging my back
Goal 2-finish in under 2 hours
goal 3-finish under 1hr 50min
goal 4-finish under 1hr40min

Barring any really bad performance, I see myself coming in between around goals 3/4.

Realistically I havent worked the bike enough to have a low ,fast time and I suspect I'll be averaging about 15 mph(unfortunately) It will also depend on what their definition of FLAT COURSE is!

Damn I'm nervous!
My first official 3 sport event!
I don't think I was this nervous for any of the ultras I've done!

my poor back

Got off work early, scooted home grabbed a rucksack full of climbing gear and Poppy and Zane and headed out to check the hairpin area @ mile post 0.5.
We parked grabbed Zane and headed up the wash.
I t was apparent there was climbing/
Well the scrambling was a bit rough so Poppy and Z-man hung out by some super steep boulders while I scouted up canyon.

Unfortunately there is no easy access to set up a top-rope
but I did locate some good ground up routes we could do if we left Zane @ home.

Well I worked some of the hard super technical,steep overhanging problems for a while and quickly realised my tendons were a bit out of shape for high impact bouldering.

We Plan on heading back with out Zane and doing some of the routes I scouted out.

My back has really been bothering me so today was the first day in 10 days I've done anything other then work and home stuff.I'm just calling it my super taper for mondays TRI-.
I'm actually starting to consider going to a doctor possibly @ the end of June.
Probably not.

yuck

It was a toss up to swim or run before work.
Since I really haven't been running much because it agitates my back; I decided to try a short slow run up to lakeside.

26'34"00 with 3 short walk breaks.

my poor back

Lower back still thrashed.

Did'nt get home until almost 6p.m.

We hurried up to Clements and I put in some laps.

100 warm up

25x2-rest equal to how long it takes to swim 25.
50x2? rest equal to how long it takes to swim 50
100 same as above
Repeat above

200 cool down.

oops

So I woke up @ 5am and headed out to Mt. wrightson.
I had planned on meeting t.t.r and running a couple up and downs.

So I arrived plenty early about 6:40 am and got all my stuff ready.

7am and still no one showed...Huh maybe everyone opted for the 6am start.

Whatever- so 7:05am I headed up Old baldy by myself; Walking mostly and running the flats.
Well after about an hour I started to wonder....Well I summited Mt Wrightson in about 2 hrs.
Still nobody but hikers.
Ok whatever so I headed back down running the whole way.
Round trip 3'46"41.
Well that was plenty of a run for me. I planned on doing 2 trips but not without others suffering along side me. I only did one trip up and back.
I headed home.
So I checked the ttr schedule and for whatever reason they decided to hold the run on saturday.
It was scheduled for Saturday, I just figured it would be on sunday like all the other runs...
HAHAHAHAHA.
I have some family stuff to do so it all worked out o.k.

bazillion degrees

It was hot we went to the pool.
Zane and Poppy floated around a bit.
Splashed.
I did a quick tempo workout-
100 drill warm up
100 free

25x2 rest=to how long 25 yards takes
50x2 rest-to how long 50 takes
100
drills
25x2" "
50x2" "
100
more drills

strange

Went to reid park afterwork-
100 swim warm up-
into 1300?yards 22?min
afterwards-
ran around the park-22'41"64

fish on

Went to Clements w/the family. Zane had a good time again.
We played and played then mom and I did laps.
So- warm-up 100 yards.
then 500 yards .

Worked with mom on her stroke technique.

Then 8x25 w/rests = to how long each 25 yards takes.
Then cool down 50x4 cool down.

My lower back is still sore.

p.s. almost forgot rode to and from pool-
16'40-roundtrip
3.94 miles r.t.
14.1 mph avg.
24.8 max

Like to swim? Alot?

For crap sakes....
So got off work @ 1am friday night got home slept til 530am.
Up, mom was running late, I got all set to crash out in the back of th truck.

Well we got a bit turned around on the way ouT to saguaro lake but got there in time.

There were some weird logistic errrrrORS and apparently we needed a park pass but said pass is Not available @ park Kiosk only available 10 miles down road, so we hiked it in and found some road side parking.
Then hitched in with some other racers!!!
I swam in the non-wetsuit 2000meter(1.2 mile) division.
The swim was great but man that was a long long swim.
We were the last heat to go and the other heats were about 5-15 minutes ahead of us.
I ended up catching up to the 2000m wetsuits.
Very choppy,windy, lots of drift and current.

The finish time was a little weird and mom couldnt see me finish, she was running my split.
So the race has me finish 9 out of 16? in my division.
But the top 3-9 finished very close and as I was already done I was yet again asked for my time so I think 41'50 is a little off.

Its possible, my average is 40 minutes flat for 2000 meters.

ALOT OF FUN.
COOL SCHWAG.
T-SHIRT,WATER BOTTLE ,BAG.

I may do the 4000m division next time!!!!