Weekly Training Log – 05/22/2011

This was my heaviest week so far – 18 hours of training.  I missed about 30 minutes of running, so I guess it could have been worse, but I had some blister issues that I had to let settle down.  But this was my second to last heavy week… a recovery week coming up and then one last hard one after we move to Boston.  Oh yeah – we move to Boston next weekend.

Monday – Morning strength session with Olivier was fairly relaxed as I was still recovering from the half-ironman last weekend.  That night, I jumped on the trainer for :45 to start working the tightness out of the legs.

Tuesday – Morning swim with the group.  Nothing major to note – I did 2,900.  Tuesday night was 50 minutes on the trainer.  After, I finally biked up my bike from the shop – it needed repairs from when I broke my cable during the race the previous weekend.  It also turns out a screw had fallen out of my rear dropouts which is why I struggled to keep my real wheel aligned. That’s now fixed. Phew.

Wednesday – I decided to move my long run from the weekend to a mid-week run.  Ryan and I did 18 miles through Umstead – it would have been fine, but about 9 miles into it, the blister on my right foot that had formed during the race on Saturday decided to get bigger and then explode.  Wow, did that hurt.  So, the rest of the run was extremely painful.  By the end, my sock was covered in blood and the top of my shoe was bright red. Ouch.

Thursday – Morning swim with the group – swam 2,900.  Took the evening off.

Friday – Because I missed the evening bike ride on Thursday, I got up super early and was on the trainer by 5:15 and rode it for 2.5 hours.  I then swam for 30 minutes at lunch.

Saturday – Long ride.  113 miles in 5:57.  No land speed records, but it was 19mph average.  It was a memorable ride for a lot of reasons. First, it was the longest ride of my life. Second, it went far enough out of town that we were just on completely empty, very smooth roads riding through the hills of NC.  But the best part came about halfway where we stopped to pee … and a big black dog came out to greet us. His big tail was wagging and his ears were back, so we knew he was safe.  So we said goodbye and started to ride off… and then the dog was in the grass running next to us. We were soon going 21mph and the dog was STILL next to us. After a mile, he got distracted by something in woods and darted off to chase something.  10 seconds later – he was back next to us.  For 2 miles, he was running by our side – over 20mph the entire time.  It was really crazy.  Seriously – not sure why I was so taken by this, but I can’t stop telling people about it.

Sunday – Since I did my long run on Wednesday, this was only an hour for me.  I ran 8 miles from my house.

Tags: 26 miles, 30 minutes, big black dog, big tail, bike ride, Bike Run Strength, blister, blister issues, Boston, bright red, cable, crazy, Cycling, dropouts, ears, empty, entire time, evening bike ride. , grass, group, half ironman, Hospitality Recreation, hr 18 hrs, hrs 10, Ironman 70.3, land speed records, legs, long ride, long run, longest ride, lunch, memorable ride, Mile, Monday morning, Morning strength session, morning swim, North Carolina, Oh yeah, ouch, painful, previous weekend, real wheel, rear dropouts, repairs, right foot, Ryan, safe, screw, Shoe, smooth roads, Sock, Sports, swam, swim bike run, Thursday morning, time 3, Total Distance, Total Time, training, training log, triathlon, tuesday morning, Tuesday night, umstead, weekend, Weekly Training Log, wheel, Workweek and weekend
Category Featured, Weekly Training Logs |

Weekly Training Log – 04/17/2011

Recovery week for me this week with a race thrown in at the end which made for a very strange week (or I thought so, anyway)… especially because I had a race last weekend too.

Monday – Strength workout with Olivier.  We focused on upper body and core to give my legs a break, but overall not a real tough session.

Tuesday – 3,200 meters in the pool in the morning … we alternated 400m of swimming with 400m of kick which makes for a long tiring session.  Tuesday night was an hour on the bike trainer doing intervals.

Wednesday – 50 minute run with 12×1 minute VO2 max intervals.  These workouts are tough, but I do love them.   That night I rode outside for 25 miles from our house to the bottom of Baileywick road… which means a hilly ride.  I felt awesome, but for some reason my average moving speed was 18.5… I would swear I was around 20mph.  Oh well.

Thursday – 2,800 meters in the pool in the morning followed by another hour on the bike trainer that night.  Nothing crazy that day… more or less taking it easy in preparation for the race on Saturday.

Friday – Ran 7 miles in the morning in Umstead.  It was a good run and my legs were feeling a little heavy throughout the rest of the day as a result.  I didn’t swim that day since I would be doing a swim on Saturday.

Saturday – Beaverdam Olympic Triathlon.  I will writeup a race report on this, but I did reasonably well.  The distances were 1,500m swim, 26.5 mile bike, 6.2 mile run.  I finished in 2:26 … splits were :27/1:14/:42.  I was a little disappointed in my swim time, but happy with my bike time that averaged 21.5 mph and my run which averaged 6:53 minute miles.   I placed 14th overall and 2nd in my age group, so no complaints there.  The water was cold (just over 60 degrees), but with my wetsuit and neoprene hat, it was actually not too bad.  It also rained… so a lot of people just didn’t show up.

Sunday – Day off!

Next week will be a tough week since I will be doing an extra run on Monday to make up for today (Sunday).  It’s also a tough weekend next weekend with an uber long bike ride and a long run on Sunday.  After that, we head up to Boston to look for apartments – we move in about a month.

Tags: 200 meters, 400m, 800 meters, age group, Anyway, apartments, Baileywick road, beaverdam, Beaverdam Olympic Triathlon, Bike Run Strength, bike time. , bike trainer, Boston, crazy, distances, extra, good run, Happy, hilly ride, Hospitality Recreation, intervals, legs, long run, long tiring session, Mile, mile bike, Mile run world record progression, Multisport, Neoprene, neoprene hat, olivier, olympic, olympic games, Race (classification of humans), race report, rained, real tough session, rest of the day, splits, sport, strange week, strength workout, swim bike run, swim time, time 3, Time 3 hrs, tough weekend, training log, triathlon, Tuesday night, uber long bike, umstead, upper body, vo2 max, weekend, Weekly Training Log, wetsuit, workouts, writeup
Category Featured, Weekly Training Logs |

Weekly Training Log – 04/10/2011

This was supposed to be a tough week for me, but I had to balance pushing the workload with doing a running road race on Saturday.  So while I feel like I pushed the volume, my hours were nothing crazy.

Monday – Strength workout with Olivier. We focused mostly on upper body since my legs were tired from the weekend. We did a whole bunch of tricep and lat work, but I wasn’t too sore during the week, so the workout was apparently not too crazy.

Tuesday – Swim workout in the morning. We did about 2,700 meters and I felt pretty good.  We did a whole bunch of kick work and then strenth work using the paddles.  It was cold on Tuesday, so I decided to move my scheduled ride to Wednesday since it was going to be warmer… so I had a much appreciated evening off.

Wednesday – Ran 6 miles in Umstead in the morning.  Started with a mile at easy pace and then moved into 10 x 1minute at VO2 max… meaning, I essentially ran at 5:30/mile pace for 1 minute ten times with a minute of recovery in between.  It was a good workout – I love Wednesday mornings.   That night I got out for 1:20 on the bike. I included 8 hill repeats up Lassiter Mill Road – it’s a tough hill and definitely got my quads burning.

Thursday – Swim workout in the morning. We got in a little more than 2,500 – nothing real special, but a good workout.  Thursday night was an hour on the bike trainer.

Friday – I was meant to do a brick in the morning and then a swim, but I chose to only do the swim in order to save my legs a bit for the 10-mile road race I had planned for Saturday.  I did 3,000, 2,400 of which was done in 100m sets. I was reasonably happy with the fact that I was sticking with 1:15 pace per 100m for the entire workout. That’s good for me.

Saturday – I participated in the Tar-Heel 10 Mile road race.  My goal going into it was 70 minutes – I wanted to be under 7:00 miles.  Long story short, I ran the race in 66 minutes and according to my watch, it was actually a 10.2 mile race.  Regardless, I was well under 7:00 miles. Worst case, it was 6:36 pace which, if you plug it into a marathon time calculator, would translate to a 3:06 marathon. I’ll take it!  I came in 46th overall out of 3,500 people.

Sunday – Long bike ride. I was supposed to go 4:15, which meant that I really wanted to get in 80 miles.  I did not.  Total time was just over 4 hours, but with pee stops, I was only riding for 3:50 or so and barely got in 70 miles.  My legs were sore and tired from the day before.  The one good thing about the ride was that I feel like I really had my nutrition dialed in.  By the end of the ride, I felt great (as in, not completely exhausted and not starving).  Basically, I had 5 hours worth of calories in a slurry (made of Perpetuade) in part of my aero-bottle. I would sip on that every 20 and 40 minute mark of the hour.  At the top of each hour, I would eat a cliff bar.  That, combined with drinking my electrolyte enhanced water (no calories), I felt great.  So, I am going to keep trying it to make sure it wasn’t a fluke and I think that’s what I can plan on for the race.  There’s still room to make the slurry a little thicker (more calories), so I can make it work for the actual Ironman.

Next week I do my first triathlon of the year.  It’s an Olympic distance triathlon… I just hope the water warms up a bit!  It’s only 57 degrees as of today – might be time to buy a neoprene cap.

Tags: 10-mile road race, 100m, 2 hrs 1.5 hr 13 hrs, actual ironman, aero, Bike Run Strength, bike trainer, brick, bunch, calories, cliff bar. , crazy, easy pace, electrolyte enhanced water, entire workout, Events, Good thing, good workout, Happy, Hospitality Recreation, Ironman Triathlon, kick work, Lassiter Mill Road, legs, long bike ride, marathon time calculator, Mile, mile pace, mile race. , mile road race, miles.  long story, Multi-Sports, neoprene cap, olivier, Olympic Distance triathlon, paddles, pee stops, Physical exercise, quads, race.  my goal, road race, Road Running, scheduled ride, sport, strength workout, strenth work, swim bike run, Swim workout, tar heel, tar-heel 10 mile, Thursday night, time 3, Time 3.5 hrs, Total Distance, Total Time, tough hill, training log, triathlon, tricep, umstead, upper body, vo2 max, Wednesday mornings.  , weekend, Weekly Training Log, workload, workout, Worst case
Category Featured, Weekly Training Logs |

Weekly Training Log – 03/27/2011

This was a bit of a crazy week with a number of things taking a higher priority than training.  My wife had surgery on her wrist on Monday which went reasonably well, then some work drama, and then some complications with my wife’s surgery took us back to the hospital on Friday.  All is well… but my mind wasn’t really in it this week.

But here is what I did.

Monday was my strength workout with Olivier. We did a lot of legs and abs.  A bunch of box jumps literally a high as my stomach meant my legs were killing me for days.  And my abs were shot (well, really the muscles around my ribs).

Tuesday was 3,000 in the pool and then a great outdoor ride in 80-degrees for 25 miles.  I felt awesome in the pool and it was sooo nice to be sweating on a ride.

Wednesday was my regular run in Umstead.  I ran for 15 minutes to warm-up and then did 10×1-minute hill sprints followed by 15 minutes of cooldown.  Wednesday night was off.

Thursday was another swim in the morning and an hour on the trainer that night.

Friday was an indoor brick of an hour in a spin class followed by 30 minutes fast on the treadmill.  That was a good workout!  We had to rush to the hospital on Friday night, so no swim for me.

Saturday was meant to be a 4-hour ride, but that was put on hold to help my wife through some complications from her surgery.  I did manage to get on the trainer for a few hours later that night while she slept – boring, but it was somewhat effective.

Sunday was 2:10 of running.  I felt like crap – allergies and just general stress from the week – so I didn’t set any land speed records by any stretch, but there’s nothing wrong with long slow miles.

That’s it. I think this week  is a recovery week… at least I hope so.  My bike is in the shop to get a new cassette put on as I prepare for the hills.  This one is an 11×32 which is ridiculous, but I need it with the mountains I will be climbing.

Tags: 10x1-minute hill, 15 minutes, 30 minutes, 4-hour ride, allergies, Bike Run Strength, boring, box jumps, brick, bunch, cooldown, crap, crazy, Cycling, friday night, general stress, good workout, great outdoor ride, higher priority, hospital, Hospitality Recreation, hr 13.5 hrs, Human Interest, indoor brick, Land speed record, land speed records, legs, Mile, muscles, My wife, new cassette, olivier, Physical exercise, priority, regular run, ribs, ridiculous, slow miles, spin class, sport, stomach, strength workout, stress, surgery, sweating, swim bike run, Swimming, This one, time 2, Time 2.5 hrs, training, treadmill, triathlon, umstead, warm-up, Wednesday night, Weekly Training Log, work drama, wrist
Category Featured, Weekly Training Logs |

Weekly Training Log – 02/06/2011

Week #4 was a recovery week for me, so this was not a particularly challenging one, but it was another step in the process and it’s done.  The mid-week workouts were not real different than most, but the weekend workouts were relatively short, so my total was low.  I was supposed to travel up to Boston on Thursday, but weather cancelled the trip, so I shifted things around a few times during the week.  Net result is that I got on the trainer most nights, ran in the rain for a few mornings, and had my typical tough morning swims.  Saturday was a short brick workout and since it was raining, I rode the trainer (the bike, not Olivier) for an hour and then ran in the rain for 30 minutes.  Sunday was  just shy of 8 miles in the rough trails of Umstead – I didn’t feel great during the run, but I had a few stretches were I felt great and was running sub-7 minute miles, but otherwise struggled up the hills. Not sure why.  Actually, I do know why. It was still very wet from the rain and with leaves still covering the rocks and roots, it was very tough to get in a groove.

This upcoming week will ramp up the distance and time. I will be travelling to Boston on Monday (no weather expected), but since it’s my day off, it shouldn’t impact things.  Mary Lynn and I also head to the Fearrington House this weekend, so I will be squeezing in some long rides and runs around that, but I should be able to get it done.  It’s still early enough in the program so the long workouts are too crazy.

Tags: 30 minutes, Bike Run Strength, Boston, brick, crazy, fearrington house, groove, Hospitality Recreation, long rides, long workouts, Mary Lynn, Mile, miles weekly training, mornings, Net result, nights, Physical exercise, rain, Ramp, rocks, roots, rough trails, short brick workout, shouldn't impact, Sports, squeezing, step, stretches, swim bike run, time 3, Time 3.0 hrs, training, triathlon, trip, typical tough morning, umstead, United States, weather, weekend, workout, workouts
Category Featured, Weekly Training Logs |

Weekly Training Log – 01/02/2011

T-8 days and counting until my official Ironman Training program starts… and this week actually felt like I was right in the middle of it.  That’s scary because relatively speaking, I really didn’t do all that much – but I am very tired.  The week started per usual with my strength training session with Olivier.  We didn’t do anything crazy – just a bunch of low impact leg stuff which, unfortunately, meant my legs were killing me until Thursday.  Funny how the low-impact workouts hurt the most.  Tuesday was a morning swim with the group over at Pullen Aquatic Center with a short 30-minute ride on the trainer later that day.  I essentially took Wednesday off as I prepared for my mother-in-law to arrive (had to clean, etc).  That said, I did do some work on the Total Gym and a few minutes on the bike just so I felt like I did something.  Thursday morning started with a crazy swim that pretty much wiped me out… but then, for whatever reason, I decided to do a 7.5 mile run later that day.  Not sure why, but I felt REALLY good on that run – I averaged just over 7:30/mile.  Friday was a holiday, so I actually slept in until 7 or so and then did a nice long workout at the gym followed by a bunch of stretching…. THAT was very much needed and felt so good.  I got on the trainer again for about 30 minutes at the end of the day.  These 30-minute trainer rides aren’t great, but it’s better than nothing and if I can get several done throughout the week, I figure it has to help.  Also, I am doing mostly strength drills during those 30 minutes, so hopefully I am getting the most out of them.

Saturday was warm, so I actually got in 35-miles on the bike outside.  Nothing crazy, but it was a very hilly ride… legs were a bit stiff the rest of the day.

Today was the best workout of the week.  I joined up with Oliver and Ryan for a fast run through the woods in Umstead on a very muddy 7-mile trail run.  It was a little treacherous, but a lot of fun (for the record, Olivier kicked my ass and I kicked Ryan’s… a good day).

Not sure what this week will be like.  It’s back to a normal work week which always makes it difficult…

Tags: 30 minutes, 30-minute trainer rides, Aquatic Center, best workout, Bike Run Strength, bunch, crazy, crazy swim, exercise, few minutes, funny, group, holiday, hopefully, Hospitality Recreation, impact leg stuff, ironman training, Ironman Training program, Ironman Triathlon, legs, low impact, low-impact workouts, Mile run world record progression, miles weekly training, morning swim, mother-in-law, muddy 7-mile trail, nice long workout, normal work, official, Oliver, olivier, Physical exercise, pullen aquatic center, relatively speaking, rest of the day, Ryan, short 30-minute ride, Sports, strength drills, strength training, strength training session, The week, Thursday morning, Time 2.5 hrs, Total Gym, Trail Running, training, training log, training session, umstead, United States, wiped, workout, workouts
Category Featured, Weekly Training Logs |

Bike Cadence vs Run Cadence

I have become increasingly aware of a surprising, if not ironic fact about my transitions from bike to run.  While it does feel as though my legs are heavy and sluggish when starting the run, I have found that I am a MUCH faster runner coming off the bike than I am during a “normal” run.  This is not simply because I am sufficiently warmed up, because the reality is that after 40 miles or so, my legs are tired; far beyond warmed up. 

This little phenomenon prompted me to search around on the web and I haven’t found anyone else praising the biking gods for making them a faster runner.  What I have found is a substantial debate around the significance of keeping your bike cadence and run cadence the same during a triathlon.  The argument is that by keeping them the same, you avoid muscle confusion.  Another view is that it doesn’t really matter if they stay the same, but the cadence does tend to be same simply because of muscle memory; if you ride at 90 rpms, your legs simply continue on their merry way at 90 rpm once you start running.  The third view is that cadence doesn’t mean squat as long as your comfortable. 

My own personal opinion is a combination of 1 and 2.  First, I believe that you tend to run at the same rpm as you do on the bike due to muscle memory.  If your legs are pumping away at a certain pace for hours, it’s only natural that they will continue to work at that pace even though the mode of movement is completely different.  But I also believe you should keep your bike and run cadences the same – but not to avoid muscle confusion.  Instead, they should be the same because the optimal rpm (for me, anyway) is the same on both the bike and on the run.  As someone that is currently working on adjusting his stride to be shorter and thus creating less stress on his body, I have an optimal running cadence of 90-95.  On the bike, I find my most efficient riding is at 95 rpm. Very close.

What’s interesting and a bit frustrating for me is that when I go out for a run workout (not as part of a brick workout or a triathlon), I really struggle to get my cadence up to 88, let alone 90-95. My pace at that cadence tends to be anywhere from 7:30 – 8:30 min/mile.  After a mile or two, I can get it up to 90, but it’s not easy.  When I come off the bike, my natural stride is pumping away at 93 or 94 rpms – and my pace is from 6:30-7:00 min/mile.  And what’s crazy, is that I can keep that up - for awhile.  There is NO way I could start from nothing and work up to a 6:30 min/mile.

I guess I am not making an argument so much as a personal observation which is this:  I am a much faster and more efficient runner coming off the bike as compared to my standard run.  Am I the only one that experiences this?

Tags: Anyway, bike and run, bike cadence, bike cadence vs run cadence, biking gods, brick workout, cadence, Cadence (gait), Cadence vs Run Cadence, certain pace for hours, crazy, Cycling, doesn't really matter, Events, experiences, faster runner, haven't found, Hospitality Recreation, interesting, ironic fact, legs, little phenomenon, Locomotion, merry way, Mile, mode, MUCH faster runner, Multi-Sports, muscle, muscle confusion, muscle memory, My own, natural, natural stride, optimal rpm, optimal running cadence, pace, personal observation, personal opinion, phenomenon, Recreation, rpm, rpms, run cadence, run faster after bike, run workout, Runner, Running, running cadence, Sports, standard, stress, substantial debate, The third view, transitions, triathlon, triathlon.  the argument, United States
Category My Ironman Training Stories |

2010 Kerr Lake Triathlon

Olympic Distance - 1 Mile Swim / 40k Bike / 10k Run

Total Time – 2:41:39 – 68th out of 207

On June 6, 2010, I completed my first triathlon in 9 years and I am happy to report that relative to my previous attempt, I crushed it.  Specifically, I beat my previous best by 46 minutes and am VERY happy about that.  But like everything, there is always room for improvement.  Here’s what happened…

Swim – 1 Mile – 36:17 (147th)

I am reasonably happy with how the swim went.  The water was 79 degrees which is pretty much like jumping into a hot bath, so no wetsuits… see my previous posts – scary for me.  But I have done enough open-water swims at this point to feel reasonably comfortable in the water, so I really wasn’t nervous.  This was, however, my first with no wetsuit combined with lots of people around me.  In short – it was fine.  I bumped into a lot of people, but I wasn’t punched in the face… not kicked in the groin… nobody tried to rip my goggles off or anything crazy like that.  I probably could have pushed a bit harder, but since I really had no frame of reference, I was perfectly happy to conserve some energy for later in the race.  I struggled a bit with sighting (looking ahead to see the target line so you don’t zig-zag all over the course).  It took me a few attempts to see each of the sighting buoys and I never actually saw the big sign for the finish line.  I just followed people and I suspect that’s where I lost some time.  I doubt I followed the same person, so I was most likely all over the place moving from one person to follow to the next… until they pulled too far ahead.  Oh well.

T1 – Transition from Swim to Bike – 1:15

No issues here.  I had practiced for about an hour the day before with this and felt good.  I lost a little bit of time as I put on all my sunscreen, but not too bad.  Actually – funny story (sort of) about my transition training yesterday.  Mary Lynn and I were up at the local high school track pretending to go through the transitions… I would wet my feet, run up to my gear, put on my socks, biking shoes, helmet, etc and the jump on the bike.  Well, I was trying to “master” getting on the bike while it was moving.  So, I would try to get one foot on a peddle while running and then swing my leg over and just smoothly continue on.  Well, I have Brose genes in this body – me trying to do anything that complicated does not go well.  Shockingly, I never fell over, but I did manage to kick and completely break the fancy carbon bottle holder attached to the back of my bike seat.  That damn thing was expensive!  So, I went to TrySports later and bought one that is made of metal.  Heavier, but thoroughly Brose-resistant.

Bike – 40k – 1:14:57 (94th)

I felt awesome getting onto the bike.   From the beginning, I felt good and I was passing people pretty consistently for about 15 minutes.  The first 12 miles or so were really pretty easy and I had my average speed at around 22 miles per hour. That’s VERY good for me.  But then somewhere around mile 13 of 14, we started  to go uphill a bit and there was a nasty headwind, so my average went way down and it definitely got difficult.  By the end of the 25 miles, my average was at about 19.9. Still very good for me, so I was pretty happy about that.  This, however, is where I lost the most time, so lots of opportunity for improvement here.

The only “story” from this part of the race was the fact that I REALLY had to go to the bathroom somewhere around mile 16 and eventually stopped.  I really thought I was going to burst… but as it turned out I didn’t have to go.  Why?   Well, I stopped my bike and prepared to relieve myself … but it turns out it was 100% numb. I could have been holding a piece of sausage for all I knew – wait – I could have been holding a python for all I knew, but I wasn’t feeling a thing.  So, I still tried to go to the bathroom and eventually did,  but not a lot. In short, I need to get a new bike seat because I had apparently cut off all blood circulation to my stuff – not good.

T2 – Transition from Bike to Run (00:52)

This transition was pretty smooth for me.  Getting off the bike was easy. I racked my bike easily.  Quickly switched shoes, applied more sunscreen, grabbed my number and got on my way.  Easy.

Run – 10k – 48:30 (38th)

5 words sum up the run.  Holy **** was it hot!  By the time we got off the bike, temperatures were approaching 90 degrees, so I knew it was going to be a tough run.  Combine that with the fact that I am still recovering from a stress fracture and had only increased my mileage to 4.5 miles per run… and I have only been running twice a week, this run could have been a complete disaster.  Now add new black asphalt to run on and you now know what it’s like to run in hell.   BUT, despite everything pointing to me having an aweful run, I am happy to say that I finished the 10k at a pace under 8 minutes/mile. 

Kinetic Fitness Team Results

Tags: 90 degrees, attempts, average speed, aweful run, bathroom, big sign, bike seat. , biking, Blair Bost, blood circulation, Brose, buoys, carbon, complete disaster. , crazy, damn, distance - 1 mile, Energy, Events, fancy carbon bottle, Finish Line, frame of reference, funny story, Gear, goggles, Graham Schillmoller, groin, Happy, Hospitality Recreation, hot bath, Ian Brinkley, John Kane, Josh Brose, Kerr Lake, little bit, local high school, manage, Mary Lynn, metal, Multi-Sports, nasty headwind, new bike seat, new black asphalt, Olivier Arondeau, olympic, open water swims, peddle, previous attempt, previous posts, race, racked, report, results, Road Running, room, Run Total Time, Ryan Smith, sausage, shoes, sighting buoys, socks, sport, Sports, story sort, stress fracture, sunscreen, target line, time 2, tough run. , training, transition training, triathlon, United States, uphill, way down, wetsuit, wetsuits, yesterday.  mary lynn, zig-zag
Category Race Reports |