Speedwork

So, been on 10 runs since I’ve started training for this 5 miler. About all of them have been slow runs (9 min/mi pace). Yesterday was the first track workout. I was a little nervous about going to the track, because tracks cause pain. My goal was to run 1:45 splits for the 6 x 400’s with 400 recovery.

 

I shocked myself by running each 400 around 1:28-1:32. The last one was my fastest at 1:26. (That’s 5:44 pace). Obviously, these were short bursts lasting only 90 seconds. But, they suggest that I still have the leg speed and strength, on very little training, really.

 

My goal of 7 min/miles at the 5 mile race seems now possible. If I stay consistent, increase my distance, apply more  and longer speedwork, I can do this thing.

 

Maybe I’m no longer “hoping for a miracle.”

 

Downhill skiing and time trialling

Thinking about my 2010 aerotuck on the not yet determined TT bike. All of these skiers have something in common...









Not many skiers are found doing this...







i.e. hands down not in the face. These cyclists have a huge cup created by their chest and forearms.

Got the Zipp cranks

They look pretty cool!

Hopefully, I can fix those stripped drive side threads.

Here is a scan of the 1998 Zipp catalog about these cranks.



Now, I'm doing research about bottom brackets with the lowest resistance.

me want

On the third week

Been running for the past 3 weeks and have been consistent, following the Hal Higdon 8k training plan. Have been switching back and forth lately between the novice and intermediate training plans. I’m not really a “novice” but seeing as I’m out of shape, have to ease back into the regime. Ran 4.3 miles yesterday after work at my internship at e-Dialog which felt really good. About 7 weeks left to the Ollie 5 mile road race? Just checked…50 days away.

If I could average 7 minute miles I would be very happy with myself. But seeing as how I’ve been struggling to hold 9’s I’m not sure. My theory is that with this consistency, things will start to click into place and the improvements will get faster. Muscle memory?

The Competition

The first part of the new bike

Are these Zipp cranks. I got them pretty cheap ($55) but the pedal threads on the drive side need to be repaired. I'm banking this can be done with some helicoils, we'll see.

I just thought they looked so badass, and aerodynamic. Especially when paired with this chainring.



Even the back of the cranks are pretty slick.



Cheaper than the NeoPro's from FSA ($750)

Goals

My calculations are that a new bike fully aero will yield a time savings of 2.5 minutes!

My running pace in 2006 was 6:38 min/mi. If I run an average pace of 6:00, I will take 3:44 off my time.

My average Eppies finish time over the last 3 tries was 1:52:30. So if I take this 6.2 minutes off of my time, I will finish in 1:46:20. Wowsers, that's fast.

Hand positions

http://www.garytingley.com/Portals/0/aero-hands.jpg

Ollie 5 miler

Signed up for the Ollie 5 miler.

I won't go on the record for what my goal time or splits are. But I'm following the Hal Higdon 8k novice running plan and have been consistent thus far.

8 weeks away!

Are you hoping for a miracle?

Can't stop listening to this Bloc Party song.

Getting the itch

The weather's getting nicer, and even though I no longer live in Sacramento, I'm getting the itch to race the Great Race again.

I'm thinking of perhaps next year. There are a few hurdles I need to leap before I even seriously consider the Great Race. Currently, I'm thinking of running and racing a 5 miler in September here in Boston.

Looking back over my Eppies Ironman history:

1999: 23rd place 2:05:00
2001: 8th place 2:03:28
2002: 2nd place 1:51:15 (I dropped 12 minutes! No EPO was used)
2005: 1st place 1:52:37
2006: 3rd place 1:52:59

These results were all in the Ironman under 40 category and each year I was beat by three or more over 40 yr old Ironmen. This is the asterisk on my results.