Sunday, February 24, 2013

LifeTime Fitness Indoor Tri

As something of a start to the triathlon season, I participated in the LifeTime Fitness indoor triathlon, which I think is the first time they've done one and the one I normally go to (I did one at the other club in town two years ago). I was actually kind of surprised I didn't improve my distance over the fixed times that much from last time. In the 10-minute swim I covered ~540 yards (I think they credited me with 550); in the 30 minutes on a spin bike I covered 11.4 miles (according to it); on the 20-minute run I covered 2.66 miles. Unfortunately, I don't think they meant for this to be competitive, so I don't really know (and may not ever know) how I did against the other people doing the race.

The swim went pretty well, the water somehow felt faster than it often does during practice (and was definitely warmer than it was this past Thursday). The woman I split a lane with lapped me somewhere around the 7-minute mark. I think I was a little ahead of the guy in the one adjacent lane, and the couple in the other adjacent lane were not competitive. I have no idea what happened in the other two lanes.
The spin bikes this time are brand new, and quite fancy, with a built-in distance/cadence/power meter. They don't seem to quite line up with the real-world numbers I get on my bike, but they're probably a lot more accurate than the bike computers last time I did this. For the first 25 minutes, I kept the resistance relatively low, such that I was averaging about 23 mph/100 rpm/200 watts. I cranked up the resistance at the end enough to put me over anaerobic threshold, for a "sprint finish." It probably wasn't the best idea. It might have bought me a little more distance, but it put a hurting on my legs.
For the run, I started the treadmill at 8mph/7:30 pace. I had a bit of calf cramping in the first 2-3 minutes. Nothing terrible, but it wasn't particularly pleasant. After 4 minutes, I slowed down to and 8:00 pace until the 9-minute mark. I slowly brought the pace back to 7:30 for a few minutes, then started pushing it further after 15 minutes. With 2 minutes to go, I was up to 9mph, and "just for fun" cranked it up a few more tenths for the last 30 seconds. I didn't do quite as much distance as I had hoped, but at least the blister that developed yesterday on my left foot didn't bother me. I don't seem to have hurt myself either, which is the most important part with a marathon coming up in two weeks.

Saturday, February 2, 2013

Rogue 30k

Last Sunday I ran the Rogue 30k road race, my first race of that distance. While it went okay, it wasn't quite as good as I was hoping. Since I'm shooting for about a 3:30 marathon (8 minute pace) in March, I wanted to do an 8-minute pace at this race, maybe even pick it up at the end. It started out well enough, but the warm, humid day and the tendinitis I've been plagued with forced me to slow down. I finished with a time of 2:41:42, averaging an 8:40 pace, which put me 15th in my age group and 153rd overall. That should give me some room to improve next time, and give me some lessons for the marathon.