Showing posts with label Strava. Show all posts
Showing posts with label Strava. Show all posts
Thursday, March 9, 2023
Thursday, February 24, 2022
Monday, March 13, 2017
Xterra Brandywine Creek 12km Trail Race.....2nd Overall.
For the 2nd year we headed back to Brandywine Creek State Park to open up the Xterra Atlantic Trail Race Series
Jeez was it cold, with a start temperature in the low 20's and the wind building. After a 2nd place overall in 2016 I knew the course (Hilly and rocky) I was hesitant if I could better that. The main goal of the early season has to been to build the bike so run mileage has been much lower than typical. However, I felt pretty good and group of four of us quickly made headway through the course and it became apparent that one of us would be left off the podium. With about 2.5km I put in an effort that split us ever so slightly and coming into the final two hills there was two of us with one just a little back and the 4th (Mike Welch - fellow triathlete) just slightly dropping off. Up the final two hills it came back to three with me running in 2nd and just off first. A rapid sprint down the final hill to the tape left me in 2nd just one second back from the win and 25secs under my 2016 time. Strava race file here Sarah nailed the 5km to win her Age Group and knock 3 minutes off her 2016 time.
A great workout, good race and faster than last year's time....It was also the first race out on the new 2017 version of the Salming Running T3 trail shoe. In tricky conditions - frozen ground, snow, ice and a little mud with a good selection of roots and rocks, it was flawless! I can't wait to race the Xterra season with this shoe #nonnonsenserunning
Let me know if you want to try Salming Running and I'll shoot you an awesome discount code! Next race in the Xterra Atlantic series is at Seneca Creek on April 10th.
Jeez was it cold, with a start temperature in the low 20's and the wind building. After a 2nd place overall in 2016 I knew the course (Hilly and rocky) I was hesitant if I could better that. The main goal of the early season has to been to build the bike so run mileage has been much lower than typical. However, I felt pretty good and group of four of us quickly made headway through the course and it became apparent that one of us would be left off the podium. With about 2.5km I put in an effort that split us ever so slightly and coming into the final two hills there was two of us with one just a little back and the 4th (Mike Welch - fellow triathlete) just slightly dropping off. Up the final two hills it came back to three with me running in 2nd and just off first. A rapid sprint down the final hill to the tape left me in 2nd just one second back from the win and 25secs under my 2016 time. Strava race file here Sarah nailed the 5km to win her Age Group and knock 3 minutes off her 2016 time.
A great workout, good race and faster than last year's time....It was also the first race out on the new 2017 version of the Salming Running T3 trail shoe. In tricky conditions - frozen ground, snow, ice and a little mud with a good selection of roots and rocks, it was flawless! I can't wait to race the Xterra season with this shoe #nonnonsenserunning
Let me know if you want to try Salming Running and I'll shoot you an awesome discount code! Next race in the Xterra Atlantic series is at Seneca Creek on April 10th.
Thursday, July 31, 2014
June 2014: Training Ramblings......Eagleman 70.3m again!
I'm getting so bad at these updates but here goes for June 2014 (hopefully I get back on the wagon for July and beyond).
June was a pretty fun month. After an encouraging and enjoyable race at St. George in May, the beginning of June was set-up for Eagleman 70.3m for the 9th time. Yeah, it seems like only yesterday that I raced Eagleman for the first time and now 9 years later it's still the major race in the Mid-Atlantic. After just hearing that it won't have any Kona slots from now on, it will be interested how the quality of the field changes in years to come. Perhaps 2015 is the year to make the break from Eagleman, it's not you, it's me!
The week before Eagleman, I well and truly shelled at the Leonardtown crit! Caught behind an early crash left Stu and I chasing the whole race, at least we got a good, hard workout!
So then it was Eagleman 70.3m and very much like St. George, my plan was to go and enjoy the day with no expectations. The last few years at Eagleman have been pretty rough so I just wanted to go back and have a solid race. I certainly had no ideas of World Championship qualifying or anything like that. Water temperatures were such that it was non-wetsuit legal, not a great thing for me but I had a respectable swim time of 36mins and got out onto the bike ready to follow the plan.
The Eagleman course is really built for me, it's a drag race built for the uber-bikers and that's not me. My plan was to hit the power numbers and hope for light winds. As anyone who has raced Eagleman knows, anytime you get a light wind and you find yourself motoring along Egypt Road, it's a good day. This year was a good day! I was able to to stick to the power plan and averaged right on 242watts (about 80-85% of threshold) http://www.strava.com/activities/151156175 and post a 2hrs23mins split for the 56miles.
In an ideal world I would like to average slightly higher to 90% but knowing that my run training was lacking, saving more for the run was the better option. On thiis day it turned out to be a good decision, heading off on the run I felt good and had the best run at a 70.3m in a long time. http://www.strava.com/activities/151684259
The run just felt great the entire time, well it obviously got hard, but there was no nutrition issues not a hint of slowing down and it showed in the 1hr 30min time. Overall the 4hrs 32mins finishing time put me 18th in age group and 118th overall. Finally a good day at Eagleman, not a great day, but it proved to me that on the limited training time 70.3m is the right distance. With a bit more focus for 2015 I think some damage could be done at the 70.3m races.
The bad thing about Eagleman this year, having to leave immediately after finishing to head to the airport for a flight to the West Coast.....7hrs on a plane 4hrs after a 70.3m is not the ideal recovery situation :-)
June Total: 464.01 Miles / 28 hours 02 minutes
June was a pretty fun month. After an encouraging and enjoyable race at St. George in May, the beginning of June was set-up for Eagleman 70.3m for the 9th time. Yeah, it seems like only yesterday that I raced Eagleman for the first time and now 9 years later it's still the major race in the Mid-Atlantic. After just hearing that it won't have any Kona slots from now on, it will be interested how the quality of the field changes in years to come. Perhaps 2015 is the year to make the break from Eagleman, it's not you, it's me!
The week before Eagleman, I well and truly shelled at the Leonardtown crit! Caught behind an early crash left Stu and I chasing the whole race, at least we got a good, hard workout!
 |
| Stu and I chasing, chasing, chasing |
The Eagleman course is really built for me, it's a drag race built for the uber-bikers and that's not me. My plan was to hit the power numbers and hope for light winds. As anyone who has raced Eagleman knows, anytime you get a light wind and you find yourself motoring along Egypt Road, it's a good day. This year was a good day! I was able to to stick to the power plan and averaged right on 242watts (about 80-85% of threshold) http://www.strava.com/activities/151156175 and post a 2hrs23mins split for the 56miles.
In an ideal world I would like to average slightly higher to 90% but knowing that my run training was lacking, saving more for the run was the better option. On thiis day it turned out to be a good decision, heading off on the run I felt good and had the best run at a 70.3m in a long time. http://www.strava.com/activities/151684259
The run just felt great the entire time, well it obviously got hard, but there was no nutrition issues not a hint of slowing down and it showed in the 1hr 30min time. Overall the 4hrs 32mins finishing time put me 18th in age group and 118th overall. Finally a good day at Eagleman, not a great day, but it proved to me that on the limited training time 70.3m is the right distance. With a bit more focus for 2015 I think some damage could be done at the 70.3m races.
 |
| The 9th Eagleman 70.3m is in the books |
June Total: 464.01 Miles / 28 hours 02 minutes
Swim: 2,100 yards / ~1.20 miles / 0 hours 36 minutes
Bike: 394.93 miles / 20 hours 31 minutes
Run: 67.88 miles / 8 hours 27 minutes
Monday, January 20, 2014
Jan 4th - Jan 10th: Training Ramblings......too cold?
Oops, getting behind again on the ramblings. Well from a weather point of view this week was dreadful and I didn't get to ride outside at all. With temperatures in the single digits and windchills below zero, it wasn't the week to be outside on the bike. However, now that I am in the mindframe for riding the rollers or computrainer, I don't actually mind it too much. If you are disciplined enough it can be the best form of training during the winter. Just remember to concentrate on the workout, get it done and get off. No point in riding junk miles on the trainer!
This time of year, I do a lot of sweetspot and threshold on the bike while indoors. Certainly the best bang for the buck when you have a 60-80min window. Use the weekend's to get the longer endurance ride done and as a time to ride with your group. As you get closer to race season then higher intensity sessions can be introduced to top off all the threshold gains you made over the dark of winter.
I did get out to run a couple of times late in the week so cabin fever didn't set in entirely. Besides I need to get at least 100km running outside in January to meet the Strava Challenge :-) I did get a little ITB flare-up this week but with some stretching that was quickly gone. I attributed it to getting back on the bike after the time off over Christmas, nothing serious.
Total: 114 Miles / 9 hours 22 minutes
This time of year, I do a lot of sweetspot and threshold on the bike while indoors. Certainly the best bang for the buck when you have a 60-80min window. Use the weekend's to get the longer endurance ride done and as a time to ride with your group. As you get closer to race season then higher intensity sessions can be introduced to top off all the threshold gains you made over the dark of winter.
I did get out to run a couple of times late in the week so cabin fever didn't set in entirely. Besides I need to get at least 100km running outside in January to meet the Strava Challenge :-) I did get a little ITB flare-up this week but with some stretching that was quickly gone. I attributed it to getting back on the bike after the time off over Christmas, nothing serious.
 |
| The Sunday session in the #wattagecottage watching the Rome 'cross World Cup |
Total: 114 Miles / 9 hours 22 minutes
Swim: 4,890 yards / ~2.78 miles / 1 hours 43 minutes
Bike: 88 miles / 4 hours 45 minutes
Run: 23.54 miles /2 hours 55 minutes
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